Jgriff's HST Journal

**jgriffith** · 11-Feb-04, 11:04 AM

Well now that I'm ready to begin my 8 week journey into HST, I figured that its time to start a journal.

Last week my training partner and I figured all of our rep maxs (15,10,5). Now we're doing 1 week of strategic deconditioning before jumping into the first week of HST.

While finding my rep maxs I saw that I was stronger in some exercises then I had thought and weaker in some. I dont normally go quite as low as 5 reps for many of the exercises included so it was interesting.

During this week off I'll just be doing cardio every day and an ab workout every 2-3 days or so.

KetoManiac · 11-Feb-04, 03:20 PM

What are your goals?

**jgriffith** · 17-Feb-04, 03:20 PM

My strategic deconditioning period is over! I just started the workout yesterday. More intense than I had expected although not over the top by any means yet. The workout went pretty quickly didnt take me very long at all. Today I'm not feeling sore, but I didnt think I would be.

I concentrated on keeping strict form in all my lifts and it went well. Im looking forward to getting after it again tommorow.

As far as my goals I'm basically looking to decrease my bf% while gaining some muscle. Strength is not an immediate goal as I've done workouts before where the primary goal was to gain strength. I'm going to Jamaica in April and I thought this would be perfect since it fits right into the time frame that I have until then,

KetoManiac · 17-Feb-04, 05:21 PM

Quote:

Originally Posted by jgriffith

My strategic deconditioning period is over! I just started the workout yesterday. More intense than I had expected although not over the top by any means yet. The workout went pretty quickly didnt take me very long at all. Today I'm not feeling sore, but I didnt think I would be.

I concentrated on keeping strict form in all my lifts and it went well. Im looking forward to getting after it again tommorow.

As far as my goals I'm basically looking to decrease my bf% while gaining some muscle. Strength is not an immediate goal as I've done workouts before where the primary goal was to gain strength. I'm going to Jamaica in April and I thought this would be perfect since it fits right into the time frame that I have until then,

Cool. GOod luck with HST. Ill be watching this journal.

**jgriffith** · 18-Feb-04, 07:44 AM

Thanks a lot Keto, I'll keep it updated....workout #2 today, so I'll be back

MonStar · 18-Feb-04, 08:07 AM

Are you going to post your exercises and weights man? I have tried HST a few times before, looking forward to seeing how you do on it. Good luck.

:

**jgriffith** · 18-Feb-04, 08:14 AM

This is my workout for the first 2 weeks, I'm not adding legs to the workout because I feel like it'll just take way too long, especially down the road so I'm throwing in legs on Tuesdays and Saturdays. I think I'll start doing more high intensity cardio as opposed to jogging, I'm not looking to kill any muscle with long distance running so I'll let the body fat come off with dieting.

Week 1-2

15 Rep Max

Exercise 1 2 3 4 5 6

Incline DB: 50 50 55 60 60 65

Curls DB: 30 30 35 35 40 40

Lat Raises: 15 15 20 20 25 25

Lat PD: 100 110 120 130 140 140

Bent Rows: 50 50 55 60 60 65

Shrugs: 55 60 65 70 70 75

Flat Bench: 125 135 145 155 160 170

Rear Delts: 20 20 25 25 30 30

Skull Crushers: 50 50 60 60 70 70

Seated Row: 100 110 120 130 140 140

The exercises paired together are supersetted and I rest for 1-2 minutes between groups of exercises...

**jgriffith** · 18-Feb-04, 08:17 AM

Thanks for the encouragement MonStar, I appreciate it, any advice you can offer would be much appreciated.

atherjen · 18-Feb-04, 08:59 AM

Hey jgriffith, best of luck with you goals! things are looking good! Jamaica eh? NICE how long are you going for?

**jgriffith** · 18-Feb-04, 09:13 AM

Atherjen:A week with my parents, its the last time all of my brothers will be home together so Mom figured that we should go on one last family trip (she gets sappy I know haha) I'll be there for a week April 19-27, and its all inclusive! Including drinks :P I may just have a red stripe or two, after 8 weeks of bustin my ass I deserve one right? Thanks for the encouragement!

atherjen · 18-Feb-04, 09:15 AM

what a deal! ha! cant beat that at all! sounds like a great time you'll have too!

Im jealous! lol hope you have a great time.
and your right, after giving it your all for so long, enjoying the trip is whats the most important. what is red stripe btw?

**jgriffith** · 18-Feb-04, 09:21 AM

Red Stripe is a brand of Jamaican beer, give it a shot sometime if your into that kinda thing, its tasty

should be able to find it fairly easy.

KetoManiac · 18-Feb-04, 03:57 PM

If the workouts take too long when including legs, split it up into am/pm workouts.

Stang281 · 18-Feb-04, 04:22 PM

griffith when you name your exercises 123456 you are talking about 1=day 1, 2=day 2 correct???

**jgriffith** · 18-Feb-04, 04:49 PM

that is correct Stang, I really dont have time for AM/PM workouts keto otherwise I would, I have to work at 715 every morning getting up at 5 just isnt worth it for me.