Scott's back again Journal.

[scott1968s]

Here is my story, feel free to critic anything... diet and exercise along the way.

I was an avid user the the site 800+ posts and due to life changes (2 children, moved, new job) all favorable,lost touch of the site. I've always worked out but a new commitment for change brought me back to the site

I in just completed a 5x5 w/o routine for 3 weeks and now starting a HST program found on this site.

Obsticles to overcome....
1- two children 4 y/0 and 1 y/o... leaves odd times to w/o. Usually 9:00pm when they are sleeping. I get very tired at this time and it is easy to blow off a w/o. more out of exhaustion than unwillingness.
2- long work hours.
3- travel often for business
4- get board easily.

so far 3x a week have been good. Diet is OK getting aout 3000 calories day. I am 5'9', 155 and roughly 11.5% body fat.

Goals:Increase size then cut up a bit. No cardio at this point. Need to incorporate in. Will use the site to track w/o's and meals. May be tough to get every entery in but also using a log book as well.

[scott1968s]

Today's workout Start 7:45pm-8:25PM- Good w/o a little tweek in the Hammy. not rushed today. Football game in the background- not a distraction. went fairly light since this is the first time on the HST Program will do 3 x a weeks

1/21/07 - sunday

1x10 Squat w/u, 89
2x10 stiff deadlift 89, 89

2x10 I bench 99, 99
1x10 I fly 25

2x10 chins(wd,nu) BW,BW
2x10 bent rows 67,67

1x10 shrugs, 50

1x10 d-bell press 35
1x10 lat raise 20
1x10 rear delt 15

2x10 b-bell curl 50,55

2x10 overhead ext. 30,35

2x10 standing calf raise 67,67

2x10 crunch/leg lift BW,BW

[.V.]

Hey Scott, welcome back. HST is a good workout. So is the 5x5.

You are right to take it light at first. Have you checked out the HST site? The workouts do start light and increase in weight every time as you progress through your 15s, 10s, 5s and so on.

You are doing a lot of lifts. Be sure to let us know how it works out for you. When I did my first HST cycle, I did like 15 lifts. Worked great but overtrained me a bit near the end of my 4th week of 5s...I extended them a bit.

Good luck and best wishes for your training.

[scott1968s]

[quote=a_welch503]Hey Scott, welcome back. HST is a good workout. So is the 5x5.

You are right to take it light at first. Have you checked out the HST site? The workouts do start light and increase in weight every time as you progress through your 15s, 10s, 5s and so on.

You are doing a lot of lifts. Be sure to let us know how it works out for you. When I did my first HST cycle, I did like 15 lifts. Worked great but overtrained me a bit near the end of my 4th week of 5s...I extended them a bit.

Good luck and best wishes for your training.[/quote

Thanks for taking the time and reading......I have seen the website, some pretty intense stuff. I am looking for a change and this should be intesting.

[.V.]

Scott, let me tell you what I found to be very useful with HST.

Compound lifts.
Squat, Deadlift, Bench, Row, Overhead Press, Pullup, and Cable Crunch.

Direct arm work was just barbell curls and skull crushers, but many find they don't need this and do just fine without all the isolation work.

I added glute ham raises and calf raises my first time around with it, but soon found that having too many exercises was counterproductive, leading to 2-4 hour workouts.

Keep it under an hour with basic lifts and you should do well and actually grow more muscle than you will with endless isolation work.

[scott1968s]

I understand what you are saying and agree. The w/o took me apporx 45-50 minutes and that is with the football game on. Which is a good time seeing that I probably stopped to watch a play or too. I will try this w/o for the first too weeks and probably change it somewhat after the next two....

I don't want to overtrain and doing the same w/o three days a week can be tought. I am due to train tonight and my hammys are still sore from Sunday's w/o..

[.V.]

Originally Posted by scott1968s

I don't want to overtrain and doing the same w/o three days a week can be tought. I am due to train tonight and my hammys are still sore from Sunday's w/o..

Did you remember to start light enough so you can progress in weight EVERY workout without overtraining?

For example, if your 5RM squat is 200lbs, you'd plan your squat workouts for the two weeks of 5's like this:
Workout 1: 150 for X sets of 5 reps.
Workout 2: 160 for X sets of 5 reps.
Workout 3: 170 for X sets of 5 reps.
Workout 4: 180 for X sets of 5 reps.
Workout 5: 190 for X sets of 5 reps.
Workout 6: 200 for X sets of 5 reps.

Yeah, the first week of this training block will feel pretty light but that's part of the plan, it's like active recovery since you just finished the previous two weeks working up to your 10RM. If you take it slow and on schedule, eat enough, get your rest, you are less likely to overtrain.

Remember, training while sore is part of it and no worries there. Training while injured is not. So if you are just sore, work through it. That's what I'm going to do in about an hour. My lats, biceps, and triceps are still in agony from two days ago.

Good luck.

[scott1968s]

Tues 1/23/07- Start 8:30PM- 9:20PM.... Good workout, children to sleep and no distractions. Not rushed, went up a bit in weight still taking it slow...

Had American Idol in the background... I am 38 y/o and still find it amuzing.. Is this normal?? Next W/O on Thursday will increase weight.....

Future Plans: One more week of increases and week 3-4 will change up some of the w/o a bit... same format, though...


1x10 Squat w/u, 94
2x10 stiff deadlift 94, 94

2x10 I bench 94, 104
1x10 I fly 30

2x10 chins(wd,nu) BW, 10
2x10 bent rows (wd,nu) 67,67

1x10 shrugs, 55

1x10 d-bell press 40
1x10 lat raise 25
1x10 rear delt 15

2x10 b-bell curl 55,60

2x10 overhead ext. 45,45

2x10 standing calf raise 77,77

2x10 crunch/leg lift BW,BW

[scott1968s]

1/23/07 started 1/23/07 --- welcome any constructive critisism... or suggestions regarding w/o.

Good w/o tonight- watching the Knick game in the background.. not distracting but did make w/o a bit longer..... No much to root for as a knick fan this year, but Crawford has 52 points with 7 minutes left including 16 shots made in a row.. 8 three pointers.... then they took him out..Got me a bit pumped.......

Now down to business.

Mood- friday night, three night of the forst week of the new w/o. Was supposed to w/o last night but needed an extra day of recovery.. Worked to my benefit. Good dinner... a but tired when starting but, kids fell asleep early and had to take advantage of the opportunity......

1x10 Squat 104 ---forgot to warm up..????--big mistake.. got right into sets
2x10 stiff deadlift 104, 104

2x10 I bench 114,114- felt weak..could only do 9 on second set. another bone head move was to not set the spotters on rack... may have been able to do 10..
1x10 I fly 35

Felt stronger here on in... struggled a bit early may have been tired.

2x10 chins(wd,nu) 11, 11
2x10 bent rows (wd,nu) 72,72

1x10 shrugs, 67 - can go heavier here... need to kick it up....

1x10 d-bell press 45 ( should go b-bell probable change for week 2)
1x10 lat raise 25 ( lats and rear delts stayed the same.. not power lifts
1x10 rear delt 15 will not sacrafice form for weight here)

2x10 b-bell curl 65,65

2x10 overhead ext. 50,50

2x10 standing calf raise 82,82 (need to go heavier here)

2x12 crunch/leg lift BW,BW

Summary - good 1st week lift at 10 reps...1st w/o had hamy tweek is ok now. Bit of shoulder paid. Maybe a strain.. Will need to watch.. Feel good over all...

Plans for week 2.....
Need to go heavier on shrugs and calves.
Change shoulder press from d-bells to barbell
go from 10 reps to 8 reps.

Long term plans...

week 3&4 - change around w/o a bit.. maybe alternate Flat bench, with incline, seated calf with standing, amoung others will review.

If anyone reviews please provide suggestions.....

[gymgirl]

Hi, Scott.

I just read through your journal, and wanted to say welcome back! I don't have anything to offer quite yet regarding your workout, (I don't know much about HST) but i like welch's suggestion of the compound lifts.

How's your body feeling? you mentioned you get bored easily? is this program holding your interest?

p.s. it's not weird to be 38 and find american idol amusing! it's like an awful train wreck that you can't look away from.

[scott1968s]

(I don't know much about HST) but i like welch's suggestion of the compound lifts

I am not too familiar with HST either.. a bit extreme for someone who has limited time like myself... But, I wanted to try something new.. I was never into full body workouts, always like splits... I agree with Welch also I will probably be changing the program a bit. As I start to go heavier I may find myself overtraining..

How's your body feeling? you mentioned you get bored easily? is this program holding your interest?

I feel tweeks in the shoulder and hammy...Nothing serious but never-the-less will need to watch myself. I must say i am guilty for not streching enough and doing warms ups .. I even forgot to do my Warm up before my first set of squats todays. A bonehead move. Especially since I pre-determine the sets and weight before I start. I wrote in the warm ups.


The Program is keeping my interest. I feel the best way to avoid boredem is to see results.. which is my goal....

p.s. it's not weird to be 38 and find american idol amusing! it's like an awful train wreck that you can't look away from.

I must admit I am a junkie for certain reality shows, medical shows on discovery and the home improvement shows. I guess after a long day at the office the mindless stuff is a welcomed change.


Thanks for taking the time out to read my enteries. Keep in touch..

[scott1968s]

Second week of the workout and feel good. Gradually going up in weight,mostly with the heavier lifts. Also dropped reps in most sets and changes d-bell press to Barbell. Do not want to over-train.

Mood- Tired when started, had TV on.. Home make over show. Not very conducive to working out. Shut it off and popped Aerosmith in. MUCH BETTER....

Good insipration over the last few days.... Friday night, sat to watch TV while feeding my baby a bottle and putting him to sleep. Started to get tired myself and Commando was on with Arnold.....Went to Basement gym and worked out...

Tonight debating if I wanted to wait until tomorrow to Start the workout week. I went food shopping and the guy behind me on line was a monster. He had the guns on him.. I laughed and told him he just inspired me to go w/o tonight... He got a kick out of the that (Luckily).

1x8 Squat w/u, 116 (would like to go heavier but groin is acting up)
2x8 stiff deadlift 116,116

2x8 I bench 126, 126
1x8 I fly 35 (stayed the same)

2x8 chins(wd,nu) 16,16
2x8 bent rows(wd,nu) 77,77

1x10 shrugs, 77- (stayed at ten, can go heavier)

1x8 Shoulder B-bell press 67 (changed from D-Bell, this and felt good)
1x8 lat raise 25 (stayed at same weight)
1x8 rear delt 15 (Stayed at same weight)

2x8 b-bell curl 70,70

2x8 overhead ext. 55,55

2x10 standing calf raise 97,97 (Stayed at ten reps and can go heavier)

2x12 crunch/leg lift BW,BW

Looking at Tuesday as next w/o.

[CF-OC_gal]

Good going Scott!:

Find motivation where ever and with whomever you can.

Reality shows are an addiction. I haven't had cable for 3 years just like I don't routinely have junk food stored in my pantry. It's the same darn thing!

[scott1968s]

Originally Posted by Brat

Good going Scott!:

Find motivation where ever and with whomever you can.

Reality shows are an addiction. I haven't had cable for 3 years just like I don't routinely have junk food stored in my pantry. It's the same darn thing!

Thanks Brat..

I try not to have too much junk food laying around either. Must Admit though, I do have a box of Godiva chocolates that my boss gave me during the holidays. I am proud to say that It is over a month later and I only ate four.... If I suck on a piece of chocolate for a while it can be very satisfing. This is in lui of going to town on the whole box....

[CF-OC_gal]

I am proud to say that It is over a month later and I only ate four.... If I suck on a piece of chocolate for a while it can be very satisfing. This is in lui of going to town on the whole box....

Aww you are much strnger than me. I would have ate the whole thing at once and just gotten it over with. I hate having temptation around, waiting to do what's right.