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06-Jan-06, 07:09 PM
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#1
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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abarlament's Training Journals
1/6 - Pre HST
Figured I'd stop cluttering up the Training Logs forum each time I start something new, so this is it. Anyways, my latest excursion is trying some HST.
15rm
Dips... +30
OHP... 95
Lat Pulldown... 110
Squat... 190
Hammer Strength Row... 145
Romanian DL... 195
BB Curl... 60
10rm
Dips... +60
OHP... 120
Lat Pulldown... 140
Squat... 225
Hammer Strength Row... 180
Romanian DL... 245
BB Curl... 80
5rm
Dips... +90
OHP... 145
Chins... +30
Squat... 245
Hammer Strength Row... 230
Romanian DL... 315
Weight hovers around 201 or so, with carbs. Now that I've found my maxes, taking 9 days of SD, then starting the program. Probably not doing anything fancy with the routine, just the standard 2 weeks of each, 2 sets the first week of each rep range, and 2 sets for 5s and negatives. Basic goal is to lose some fat while at least retaining muscle.
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06-Jan-06, 09:23 PM
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#2
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Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,911
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Those are some serious dips man. Oh, on losing some fat - no dog food bets this time.  Dog milk maybe but that's a whole different story.
__________________
I will train with you. I will fight for you if you cant. I will die to save another. But I will bleed only for Kimberly.
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07-Jan-06, 12:29 AM
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#3
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,229
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Welcome back. Hang around this time.
You are back just in time as i prepare for the Marine PT test again. You were one of my biggest fans last year at this time.
Happy New Year!
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07-Jan-06, 10:47 AM
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#4
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Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,911
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Quote:
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Originally Posted by pierini
Welcome back. Hang around this time.
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yeah, what he said...you were missed around here.
__________________
I will train with you. I will fight for you if you cant. I will die to save another. But I will bleed only for Kimberly.
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07-Jan-06, 02:58 PM
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#5
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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1/7 - HST week 1 - SD day 1
200, 37-37.5" waist
So, today is my first day of SD after my rep maxes. I've not exactly been low carbing the last few days, but weight is still pretty low. EC dosing has been a bit off as I'm not quite in a routine yet. I am using my protein powder to keep my protein intake up, which I'm happy about. Our PT test is Thursday, so I have to keep my waist under.... well it depends on a lot of things, frankly, I'd only feel "safe" if it was <37", and depending on (randomness?) stuff, I can get anywhere from 37.5" to 37" taping myself. I don't know how tight the tape will get pulled during the test, or even if I'll meet my other two criteria (71 or 72 inches tall, doesn't matter, and a 16.75" neck). Figure it won't hurt to limit foods (chicken salads, FF cottage cheese, that kind of thing) until Thursday, it's not too far off.
Anyways, rest of today involves pounding back the water, EC, maybe some cardio, possible reading at library. Not much else!
EDIT
25min recumbant bike.
Last edited by abarlament; 07-Jan-06 at 10:58 PM.
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07-Jan-06, 03:01 PM
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#6
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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And thanks for checking in pierini and Andy.
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09-Jan-06, 09:20 PM
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#7
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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1/9 - HST week 1 - SD day 3
No weight or waist today. Very low PSMF style calories, food consisted of powder, salad with chicken and FF cheese, a cup of FF cottage cheese, and some broccoli. Will finish off the day with a shake. My workout partner and I pounded the pavement for around 4 miles, I'm grossly out of shape, the pace wasn't murderous, but I did feel a puke coming on after a few miles. Really pounded on the water today too.
Also, we got the dreaded "PT tommorow at 0615" call tonight, so that kind of sucks. I don't think it will be too taxing on the SD week, because tommorow will probably be re-introduction type stuff: pushups, situps, other ab stuff, and running. Wednesday will be easy, then Thursday I have a PT test, which isn't very taxing. At least it keeps me moving! |
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10-Jan-06, 09:35 PM
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#8
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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1/10 - HST week 1 - SD day 4
**** SD is boring. If I can manage to remember I'll weigh/waist tomorow to see if anythings changed much, probably just weight dropped down a bit. This mornings PT consisted of, seriously, like 40 pushups, around 20 situps, and a few others meaningless exercises. Then we went on a veeeery light jog (enough to break a sweat, not much more) for about 15 minutes. Tonight workout partner and I hit the bikes at the rec center, this is what my routine looked like:
5' warmup 150w/~80rpm
5' Tabata 300w/120-130rpm
10' steady state 150/80-85rpm
Tabata got a great sweat going, I was literally soaked. Legs had a great pump too, just taped them at 25" around the thighs, and 17" calves, both flexed and pumped, so unofficially of course. I might try out one of the other machines there ( stair stepper, eliptical) just so I don't get bored. |
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11-Jan-06, 01:49 PM
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#9
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Registered User
Join Date: Apr 2005
Location: Montana
Age: 38
Posts: 2,880
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What are all these acronyms you keep throwing out...SD, PT, HST...I have no idea what you're talking about.
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11-Jan-06, 02:07 PM
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#10
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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Sorry, HST is Hypertrophy Specific Training ( www.hypertrophy-specific.com), SD is a part it, called Strategic Deconditioning. If you want to know what they are about look at the HST site.
Oh, and PT is physical training, I'm in Army ROTC, it's mainly pushups, situps, other ab stuff, and running.
Other stuff you might know, but I'll include it anyways: PSMF is protein sparing modified fast, EC is ephedrine and caffeine, OHP is standing overhead barbell press. |
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11-Jan-06, 03:19 PM
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#11
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Registered User
Join Date: Apr 2005
Location: Montana
Age: 38
Posts: 2,880
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Thanks for the link. Man, I wish I actually had time to absorb all the information floating around here.
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12-Jan-06, 01:07 PM
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#12
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Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 38
Posts: 2,225
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abarlament - good to see you posting again, man.
What've you been up to in the last few months?
__________________
Gentlemen, you can't fight in here! This is the War Room!
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12-Jan-06, 02:08 PM
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#13
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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Not too much. Had a fine summer, babysat, lifted some weights, nothing major to report. Fall quarter (Sept-Nov) I kinda forgot the weights, did mainly PT, had a ****ty PT test, was told to lose some weight, did a stint of PSMFing over winter break (about 6 or 7 weeks), lost 15 lbs total including water weight, now I'm about to start a more moderate cutting regimen to get my waist measurement down even further while keeping LBM ( high protein intake). |
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12-Jan-06, 11:12 PM
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#14
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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1/12 - HST week 1 - SD day 6
Took my PT test today:
72 pushups
71 situps
15:41 2 mile
Not bad, I had hardly anything the day before just to make sure I could pass the tape test. Turns out I had nothing to worry about, weighed 195 at 71", passed teh tape test fine, but lack of energy really hit me on the two mile, but this is just an assessment test so no big deal there. I did eat a lot today, tommorow I'm back to regular old dieting.
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15-Jan-06, 06:48 PM
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#15
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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1/15 - HST week 2 - SD day 9
Last day of SD!!! I'm excited to get into the program. I was toying around with the idea of doing some non-vanilla stuff with the HST program, like an upper/lower split, making for lifting 6 days a week (better for partitioning), but that might just be too much of a hassle, and the 3 day a week option will be fine for now.
I took some measurements yesterday morning, not very impressive. I am still disheartened by the waist measurement (with some carbs in my system, it is higher than without), we'll see how it goes later on down the road. Anyways, here they are, from 1/14:
neck... 17
chest... 45.5
l/r biceps... 15 / 15.25
l/r forearms... 12.75 / 12.5
waist... 38 (ewww)
glutes... 40
l/r thigh... 24.8 / 25
l/r calf... 16.5 / 16.5
all in inches.
I have to admit, my diet has been "less than optimal" this weekend. I really need to shape it up!
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