Training Log- HST style

[jymis]

Well this is my first attempt at keeping any kind of log for my training. I'm really very new to the world of lifting. This current stint has been the longest time period of consistent lifting I have ever done in my life and I'm at 5 months currently. I'm hoping that if I post here for all the board to see that it will help keep me motivated and keep the gains coming. Prior to this log I had been doing a simple 3 x week full body workout that was comprised of 7 lifts. After seeing OGH's log on HST I thought I would also try this as it is still 3 days a week and full body. I really needed a change after 5 months of the same thing.

Anyways a little about myself. I'm 34 y/o standing 6'4" tall and weigh 237lbs. According to the army bodyfat calculator I am at 20%. While this isn't very impressive when I first started this journey I weighed another 20lbs heavier and was probably closer to 30% bodyfat give or take. So I have made some pretty good gains just by working out as I didn't have control over a diet because I was in an inpatient rehab facility trying to over come my alcoholism.

I'm going to start to dial in some sort of diet but I really don't know where to start other than I need about 240g of protein per day. I should have more on that by next week as I'm going to start really focusing on putting something together.

Finally my workout. I know the weights are light but understand I spent over half my life drinking myself into coma's daily so my starting points are a little bit on the sad side. But hey you have go to start somewhere.

04/23/17 Workout #1

Squat 110x15x2 was rough on the 2nd set as I have never done so many reps per set.
Stiff Leg Deadlift 100x15x2
Bench Press 100x15x2
Pullups BWx6x2 I couldn't even do one 4 months ago so this is constantly improving.
Bent Over Row 100x15x2
Military Press 45x15x2
Lateral DB Raises 15x15x2
Barbell Curls 45x15x2
Tricep Kickback 15x15x2

Great work out overall my legs are sore as can be today which I love lets me know I did something.

 

[Oregongearhead]

Looks good Jymis - theres lots of us in recovery here , so your in good company . And its great your starting off light , this is not powerlifting this is bodybuilding , which is between you and the weights , not anyone else . Too many guys try to start these programs close to their 1RM (1 rep max) and fail miserably .

If you start to have probs with the weight your at , either deload slightly or stay at that weight for 2 workouts or more . It will take you a few months to get fit so stay at it , dont miss workouts unless your sick or have a strained muscle . Eat good and rest good . I'll be watching your log , so give me a PM if you run into trouble .....Goodluck ~OGH

 

[BigShadow]

Looks good brother, keep squatting

 

[jymis]

Looks good brother, keep squatting

Squats will always be a part of work out. That and deads, think I'll be switching between the two every 6 weeks. I don't want to miss out on the benefits of two of the best compound lifts.

The other thing I'll be doing especially right now is only increasing by 5lbs on the workouts since I'm not trying to get too crazy to fast with any of this. Slow and steady gains is all I'm looking for (I think everyone would take that).

 

[jymis]

04/25/2014 Workout #2

Squats 120X15X2
Stiff Leg Deadlift 105X15X2
Pullup 6x1, 5X1
Bent Over Row 105X15X2
Flat Bench 105X15X2
Incline Bench 105X15X2
Military Press 50X15X2
Lateral DB Raises 30X15X2
Barbell Curl 50X15X2
Tricep Extension 20X15X2

Overall another good workout. Didn't feel quite as strong today but then weights went up and only a day of rest. Should be feeling quite strong by Monday. I can tell already I still started off a tad heavy on a few of lifts but I will struggle through all the same.

Monday is going to start the addition of me stumbling through a diet so that I can well lose more fat while adding muscle land just get healthier overall. I've already started to realize that if I'm going to eat clean it's going to be hard to eat all the food I'm supposed to. Oh well least I won't feel like I'm starving.

 

[jymis]

I'm really feeling the squats today. I can tell I had slacked off on them for 3 weeks. The smaller muscles around my hiips are screaming today.

 

[jymis]

04/25/2014 Workout #2

Squats 130X15X2
Stiff Leg Deadlift 110X15X2
Pullup BWx7x1, BWx5X1
Bent Over Row 110X15X2 Failed on the last two
Flat Bench 110X15X2
Incline Bench 110X15X2
Military Press 55X15X2 Failed on the last two

Whoa so this is getting to be intense already. I knew I was going to start failing on the back movements as I am pretty weak in that area. Also my shoulders are screaming after this workout, they got an intense workout.

 

[Oregongearhead]

04/25/2014 Workout #2

Squats 130X15X2
Stiff Leg Deadlift 110X15X2
Pullup BWx7x1, BWx5X1
Bent Over Row 110X15X2 Failed on the last two
Flat Bench 110X15X2
Incline Bench 110X15X2
Military Press 55X15X2 Failed on the last two

Whoa so this is getting to be intense already. I knew I was going to start failing on the back movements as I am pretty weak in that area. Also my shoulders are screaming after this workout, they got an intense workout.

Theres nothing wrong with fails my friend , they let us know our limits and where we need to concentrate our efforts . I just finished my workout and there were lots of fails . Gotta love HST !! ~Ogh

 

[innings eater]

Did you find your 5 rep max, or 10 rep max? It's pretty humbling, but remember you work backward from those as you plan your 6 weeks. I had to start out very light which was embarrassing.

 

[tacohuman]

How are you liking it so far? I've been looking into hst recently and was thinking of switching over soon.

 

[Oregongearhead]

You need to change your date Jymis to the 28th,lol -

I do the same thing , I just change the date & poundage on my previous workout log .
If you bottoming out on some exercises in your first week then stay at those weights into the 2nd week . Thats how I do it .

And I also use the same 8 or 9 exercises for the whole 6 weeks , once I start with my 8 exercises I keep them , and maybe add 1 or 2 extras as time advances . I just added in calf raises & ab board for 2 sets each . Things are going good , but harder ....

 

[jymis]

How are you liking it so far? I've been looking into hst recently and was thinking of switching over soon.

I am really enjoying it so far. I've never done a structured workout before with mandated set, reps, and increases all planned out for me. I also have never done sets with reps at 15 so its been killer so far. I'm only one week into it, but it seems to really be fitting the bill for me. Whole body, three times a week, and it is taking me about an hour to complete so it fits my lifestyle perfect.

 

[jymis]

You need to change your date Jymis to the 28th,lol -

I do the same thing , I just change the date & poundage on my previous workout log .
If you bottoming out on some exercises in your first week then stay at those weights into the 2nd week . Thats how I do it .

And I also use the same 8 or 9 exercises for the whole 6 weeks , once I start with my 8 exercises I keep them , and maybe add 1 or 2 extras as time advances . I just added in calf raises & ab board for 2 sets each . Things are going good , but harder ....

Good catch OGH. I totally just copied and pasted just changing the poundages without even thinking about the date.

Yah I hadn't planned on upping the weights on the rows or the military press for next week. I also knew the rows were always going to be hard to complete because I do them after the chins and that is completely max effort for me right now to get those done, and I'm always pushing to get one more every time I do them.

 

[jymis]

04/30/2014 Workout #4

Squats 140X15X2
Stiff Leg Deadlift 115X15X2
Pullup BWx7x1, BWx5X1
Bent Over Row 1105X15X2
Flat Bench 115X15X2
Incline Bench 110X15X2 was unable to do got sick
Military Press 55X15X2 was unable to do got sick


Don't know what happened today. Felt great when I got up this morning. A little tired the wife kept me up late but other than that I felt fine. Started in on the workout and suddenly I found myself sick. Hasn't gotten any better either so its not like it was the overworked nausea. Oh well life on life's terms I guess least I was able to get most of it in before I started erupting everywhere.

 

[jymis]

05/02/2014 Workout #5

Squats 150X15X2
Stiff Leg Deadlift 130X15X2
Pullup BWx7x1, BWx5X2
Bent Over Row 110X15X2
Flat Bench 130X15X2
Incline Bench 130X15X2
Military Press 60X15X2

Much better lifts tonight.Still under the weather so I struggled through it but I finished. Wish I knew what this bug was that got me. Oh well I'm feeling better and powering through. Here is to two days off to recover.

 

[jymis]

Quick update having to take this week off to lower back spasms. It's been a recurring problem over the course of my life. I had a bulging disk when I was 20 and I've had problems ever since. I was hoping a good workout problem would/will eventually get rid of it. Oh well a few days on my back basically and I'll be back at it next week.

 

[Oregonstrong]

Hope you feel better brother.