Posted at July 29, 2012, 11:53 pm:
hi ppl....
i had an injury a few weeks ago (a shoulder injury)...the result being that i now have a lose shoulder joint.....here's a description of my injury: http://www.bodybuilding.net/17929-18-post.html
now, i plan on getting my butt into shape......safely...
i cant take away my shoulder injury, but what i CAN do is prevent further damage by training safely......
DISCLAIMER: with Eric3237's help, i've come up with an HST plan.....Eric has helped me in setting it up, but in the end it was my decision to put his suggestions or discard them.....so though full credit goes to eric for helping me out, it is still in the end, MY plan because it was upto me to give the final thumbs-up to it....
i think it is a must that i make a list of all the articles on HST which i have read which have helped me formulate this plan:
HST for Dummies (Part I):
http://forum.bodybuilding.com/showthread.php?t=280813
HST for Dummies (Part III):
http://forum.bodybuilding.com/showthread.php?t=714401
HST Forum:
http://www.hypertrophy-specific.info....cgi?&&CODE=04
HST FAQs:
http://www.hypertrophy-specific.info...gi?act=SF;f=13
0311's take on HST:
http://www.bodybuilding.net/training...ning-1277.html
next onto the program:
15 Rep Exercises for 1x15:
Hack Squats
Leg Press
Stiff Leg Deadlift
Flat Smythe Bench Press
Incline Smythe Bench Press
Barbell Rows
Dumbbell Rows
Lat Pull Downs
EZ-Bar Curls
Decline Skullcrushers
Push Downs
Calf Raises DC Style
10 Rep Exercises for 2x10:
Leg Press
Stiff Leg Deadlifts
Smythe Bench Press
Barbell Rows
Lat Pull Downs
Machine Military Press (2x15)
EZ Bar Curls
Decline Skullcrushers
Push Downs
Calf Raises DC Style
5 Rep Exercises for 3x5:
Squats / Leg Press
Bench Press
Barbell Rows
Military Press (2x10)
Core Training:
15-25 Minutes Cardio
Decline Sit-Ups 2-3x15-20
Leg Raises 2-3x15-20
Flat Reverse Crunches 2x15-30
Flat Sit-Ups 2x25-30
Hyperextensions 1-2x15-25
MY GOALS FOR HST:
although HST is a mass gain program, what i plan on doing is using it as a body transformation program...i want to reduce body fat AND increase muscle mass while at the same time maintaining my current body weight....i know that thats pretty difficult to achieve, but i want to try it....i'll be posting pics at the end of the program....
----x----
Original of the message was taken from http://forum.bodybuilding.com/
Replies:HST Week 1: Workout 1
15 Rep Week - 1x15
Hack Squats = 30 kgs (66 ...
Why do you include the iso's in the early stages, but cut them out in ...
good luck andalite.
thanks and will do.
Alright workout for a start.
a shitload of strength.
CARDIO PROGRESSION
before i begin, i'd like everyone to read this art...
HST Week 1: Workout 2
15 Rep Week - 1x15
Hack Squats = 35 kgs (77 ...
i have a doubt and i'd like to know if anyone can help me out here.
I doubt its completely weight less, because if you unrack it, it will ...
ok cool.
That was what I was going to suggest.
Good luck with getting back at it Bro!
Ben N
So is the reason you can't do normal flat bench because of your should...
thank you.
HST Week 1: Workout 3
15 Rep Week - 1x15
Hack Squats = 40 kgs (88 ...
Nice workout
thanks.
Maybe I'm not seeing where you explained why, but how are you PRing th...
I had the same problem today, I stopped bench pressing because of my m...
Post 9 explains it a bit.
hhmm.
Yea, I saw post number 9, I guess I just didn't want to believe Andali...
Workouts looks a killer, i hate doing anything over 8 reps in a workou...
yeah dude.
I'm not sure what subscribing is, but I usually scroll through the Jou...
HST Week 2: Workout 1
15 Rep Week - 1x15
Hack Squats = 45 kgs ...
ok cool.
Good, but it's all lightweight at the moment, have to wait till your s...
Y&S, heavy weights is a relative term.
Ok mate are we linked at some kind of psycological level??? HST i am i...
HST Week 2: Workout 2
15 Rep Week - 1x15
Hack Squats = 45 kgs (99 lb...
ok thanks.
Leg press and romanain deadlifts look strong.
what happened to your other routine? ditched it?
thanks, and i am sick of 15 reps.
HST Week 2: Workout 3 - FINAL WORKOUT FOR 15 REP MESOCYCLE
15 Rep We...
anuj my friend, i know you had the injury but why change the routine?
Legs must be ****ed, leg press looks extreme.
yeah.
HST Week 3: Cardio and Abs
Cardio
65 minutes on the spinner
Cor...
i've changed my 10 rep mesocycle exercise selection.
hows ur overall results going?
ne pics?
they're going ok.
HST Week 3: Workout 1
10 Rep Week - 2x10
Smythe Machine Squats = 40...
Are you being conservative again i reakon you could do a lot more than...
Andalite, are the smythe machine bench presses easier on your shoulder...
HST Week 3: Cardio and Abs
Cardio
AM: 10 kilometer hike
PM: 20 min...
when i did smythe machine bench press for the first time, the pressure...
good work Andalite.
HST Week 3: Workout 2
10 Rep Week - 2x10
Smythe Machine Squats = 50...
How are the squats feeling? ready to go free weight soon?
nope.
HST Week 3: Workout 3
10 Rep Week - 2x10
Smythe Machine Squats = 60...
Man i feel your pain, good luck with the changes
thanks
Andalite
I'm curious Andalite.
yep.
I just don't like how it's set up.
ok.
That would work, or you could split it up further:
Incline
Squat
...
ok thanks.
HST Week 4: Workout 1
10 Rep Week - 2x10
Dumbbell Flat Bench Press ...
HST Week 4: Cardio
Cardio and Forearms
45 minutes on stationary cyc...
HST Week 4: Workout 2
10 Rep Week - 2x10
Dumbbell Flat Bench Press ...
Nice close grips, routine looks like its working, good job
thanks.
HST Week 4: Workout 3 - FINAL WORKOUT FOR 10 REP MESOCYCLE
10 Rep We...
Nice work man.
thank you
Andalite
HST Week 5: Cardio and Abs
Cardio
45 Minutes of low-intensity Tread...
hi everybody.
HST Week 5: Workout 1 - 5 Rep Mesocycle
5 Rep Week - 3x5
Squats = 7...
If I were you, I wouldn't worry about stopping until you had to (becau...
ok cool.
UPDATE:
if anyone wants the 2 HST ebooks feel free to pm me.
Awsome work lately man, squats are already looking strong.
thanks bro.
HST Week 5: Workout 2 - 5 Rep Mesocycle
5 Rep Week - 3x5
Squats = 8...
Hopefully you haven't lost too much strength on squat
How's the shou...
much better.
HST Week 5: Workout 3 - 5 Rep Mesocycle
5 Rep Week - 3x5
Squats...
HST Week 6: Workout 1 - 5 Rep Mesocycle
5 Rep Week - 2x5
Squats = 9...
Solid workouts lately bro.
thanks bro
Andalite
I should have been subscribed to this, am now.
thank you.
Great stuff!!! Im impressed.
HST Week 6: Workout 2 - 5 Rep Mesocycle
5 Rep Week - 2x5
Squats = 9...
****in amazing man, glad everythings worked out ok
thanks.
hey there buddy.
HST Week 6: Workout 3 - 5 Rep Mesocycle
5 Rep Week - 2x5
Squats = 1...
HST Week 7: Workout 1 - 5 Rep Mesocycle
5 Rep Week - 1x5
Squats = 1...
if you inclining 80kgs your shoulder is fully recovered i reakon .
hey thanks man.
Awesome work, way to bang 'em out Bro!!!
Keep up the GREAT work!
Ben...
thank you sir.
Good stuff bro, glad to hear your doing better shoulder injurys are ne...
thanks.
Thats fantastic! I wish I could put that much on in 7 weeks.
HST Week 7: Workout 2 - 5 Rep Mesocycle
5 Rep Week - 1x5
Squats = 1...
Hey Moe, that's some SERIOUS a$$ kickin' ya did there!
Excellent work...
Wrap-Up of HST
Before HST:
These were my 1 Rep Maxes:
Squat = 130 kg...
Goofy Workout #1
Chest and Biceps
Chest and Biceps
Flat Barbell Benc...
Man you kicked arse, way to go dude!!!!!.
oh fantastic.
i am bumping this because of the pms i am recieving regarding hst.
Goofy Workout #2
Shoulders
Shoulders
Military Press:
1.
Your incline bench skyrocketed, nice job! Power cleans went up decent...
thanks.
Yeah, it will be interesting to see if your flat bench has gone up as ...
empty post
Goofy Workout #3
Legs
Legs
Deadlifts:
1.
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