Jgriff's HST Journal - Page 3

SurfinAmy · 22-Feb-04, 11:02 AM

That's so great you're helping your mom at the gym!
-Amy

**jgriffith** · 22-Feb-04, 08:54 PM

just got her done with her first workout yesterday, she says she's sore all over, but its not unbareable which is good. I didnt work her very hard yesterday because I knew she would be, we just went over good form and what exercises would be useful. i think she's into it, know we just have to get her diet down which shouldnt be too hard.

**jgriffith** · 26-Feb-04, 07:59 AM

I havent updated my workouts lately so here they are, #4 I completed on monday, #5 I completed yesterday (wednesday)

Exercise 4 5

Incline DB: 60 60
Curls DB: 35 40

Lat Raises: 20 25
Lat PD: 130 140

Bent Rows: 60 60
Shrugs: 70 70

Flat Bench: 155 160
Rear Delts: 25 30

Skull Crushers: 60 70
Seated Row: 130 140

Workouts felt great, yesterday at 95% of my 15 rep max was fairly intense but I was able to get through it. Curls were rough but everything was definitely do-able. Feel like my strength on the bench has improved as I got 15 reps out at 160 with ease, could've done 20. May have undershot my 15 rep max on the bench. Back exercises are improving as well, felt great on those, back is coming along.

Measured my waist and neck yesterday, lost 2 inches on the waist since february 4th, and an inch on my neck, starting to look more like I did before I let myself go

Tonight I'll be doing abs and starting a HIIT program. Will update later.

atherjen · 26-Feb-04, 08:05 AM

Way to go on the loss!! great progress! its all paying off, keep it up!

**jgriffith** · 01-Mar-04, 07:54 AM

Week 1-2

15 Rep Max

Exercise 6 (15 reps, 100%)

Incline DB: 65

Curls DB: 40

Lat Raises: 25

Lat PD: 140

Bent Rows: 65

Shrugs: 75

Flat Bench: 170

Rear Delts: 30

Skull Crushers: 70

Seated Row: 140

Finished up the first cycle on friday, felt great, no soreness to speak of. Starting the second cycle today of 2 sets of 10, looking forward to it. I'll keep y'all posted

KetoManiac · 01-Mar-04, 05:15 PM

Quote:

Originally Posted by jgriffith

Week 1-2

15 Rep Max

Exercise 6 (15 reps, 100%)

Incline DB: 65

Curls DB: 40

Lat Raises: 25

Lat PD: 140

Bent Rows: 65

Shrugs: 75

Flat Bench: 170

Rear Delts: 30

Skull Crushers: 70

Seated Row: 140

Finished up the first cycle on friday, felt great, no soreness to speak of. Starting the second cycle today of 2 sets of 10, looking forward to it. I'll keep y'all posted

Nice. This is what I like to see.

remember, on some of your maxes, for future notices, you won't be able to nail everything the second set. When that happens, just slow down the reps, and increase the TUT and do as many reps as you can.

**jgriffith** · 02-Mar-04, 08:37 AM

thanks for the tip Keto, I'll keep that in mind. Heres what my first workout looked like for the second cycle...

75% 10 Rep Max

Workout #1 (Second Cycle)

Superset
Incline DB: 60, 60
Curls DB: 35, 35

Superset
Lat Raises: 25, 25
Lat PD: 120, 25

Superset
Bent Rows: 65,65
Shrugs: 75,75

Superset
Flat Bench: 145,145
Rear Delts: 30,145

Superset
Skull Crushers: 60,60
Seated Row: 120,120

**jgriffith** · 02-Mar-04, 08:39 AM

Im thinking about upping the weight on flat bench, 145 for 10 isnt much weight. I might bump it up to 165-170 for my next workout.

**jgriffith** · 03-Mar-04, 09:06 PM

Heres number 2 for week 2, (80% of my 10 rep max)

Workout 21 (Second Cycle)

Superset
Incline DB: 70, 70
Curls DB: 40, 40

Superset
Lat Raises: 25, 25
Lat PD: 130, 140

Superset
Bent Rows: 65,65
Shrugs: 75,75

Superset
Flat Bench: 155,155
Rear Delts: 30,30

Superset
Skull Crushers: 72.5,72.5
Seated Row: 140,140

I maxed out on flat bench today just because I wanted to, and I lifted 275, Thats my all time best which is amazing to me, I really dont understand, Before mid january I hadnt lifted consistantly (more than once or twice every 2 weeks) since early october, last time I maxed was mid December where I struggled to put up 250. I've only been doing HST for 2+ weels now and havent repped over 200 since october, not sure how I gained 20 lbs on my max in a month and a half, oh well, I'm Baffled....
__________________

**jgriffith** · 09-Mar-04, 07:57 AM

Week 3-4

10 Rep Max

Exercise 3/5 3/9
Incline DB: 70 70
Curls DB: 40 40

Lat Raises: 30 30
Lat PD: 140 150

Bent Rows: 70 70
Shrugs: 80 80

Flat Bench: 165 175
Rear Delts: 35 35

Skull Crushers: 70 70
Seated Row: 140 150

Missed my post last friday so I'll post both today. Gym felt great yesterday. It was crowded but I was able to really focus on all my reps. It helped that I was really pissed yesterday, made my workout a way more intense. I'm looking forward to getting out of the 10 rep range and moving onto 5. Should be really good.

Today I'm going to get in there and do some abs and cardio, need to get the blood pumping.

KetoManiac · 09-Mar-04, 12:10 PM

Good to see your having good results with the program. great job with the bench

:

**jgriffith** · 09-Mar-04, 12:15 PM

thanks keto, I appreciate it.

**jgriffith** · 10-Mar-04, 09:51 AM

Week 4

95% of 10 rep max

Exercise
Incline DB: 75
Curls DB: 45

Lat Raises DB: 35
Lat PD: 150

Bent Rows DB: 75
Shrugs DB: 90

Flat Bench: 185
Rear Delts DB: 40

Skull Crushers: 80
Seated Row: 160

I went in to the gym today at 530AM much earlier than i usually do. Most of the exercises I did were performed at 100% of my 10 rep max as I couldnt go 95% because of the db's. I struggled on the second set of curls as well as the second set on flat bench. I could only get 8 reps on those, 2nd set. However i rested 20 seconds and got the last two.

I was in a hurry today before work so I was rushing the supersets, less rest, at the end I felt like I had to vomit, all the way home, really intense workout today.

**jgriffith** · 15-Mar-04, 01:53 PM

Week 4

End of 10 rep cycle

Exercise
Incline DB: 80x10/2
Curls DB: 45x10/2

Lat Raises DB: 35x10/2
Lat PD: 170x10/2

Bent Rows DB: 80x2/10
Shrugs DB: 95x10/2

Flat Bench: 195x10/2
Rear Delts DB: 40x10/2

Skull Crushers: 90x10/2
Seated Row: 170x10/2

Went down to NC last thursday to see all my friends at Elon University, still had the drive go to the gym there friday, it actually went really well despite heavy partying the night before. The workout took longer than usual because my friend from school wanted to try it with me. Hit every rep though, so I'm pleased with that. Lookin forward to the 5 rep cycle.

**jgriffith** · 17-Mar-04, 08:03 AM

My buddy Tang is back from Springfield for spring break. So I decided to take a day off from the HST to try his football workout. Basically he kicked my ass, but heres how it went down.

Chest and Triceps

Flat Bench BB

135x8
175x5
205x5
235x5

Incline Bench DB's

65x8
75x8
90x6
100x4

Verticle Flat Bench Machine

140x12
185x10
225x8
240x6

Verticle Incline Bench

140x12
185x10
205x8
215x6

V-Bar Cable Extensions

140x12
200x12
220x10
250 (Stack) x 6

Rope Cable Extensions

140x10
160x8
180x6

Tricep Circuit w/ Medicine Ball

8, 8, 8

Triceps were absolutely trashed after this workout, felt great though. Pretty sore today actually in my chest but not all that bad. I really liked getting on the machines to do some more reps, hadnt done that before.

I'll do whatever this kid tells me to though, his lifts are insane, I'd like to get him on here, he'd have some great advice for everyone.

Trainin' w/ Tang