mm's training log

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mm
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Posts: 38
Joined: Tue Apr 18, 2006 4:46 pm
Location: Austria

mm's training log

#1 Postby mm » Thu Aug 31, 2006 6:15 am

What follows is my next HST-cycle I will start in approx. 3 weeks. This is a work in progress, so feel free to advise me on what exercises should be omited or included.. :)

I basically took bodybuilding.com's HST program (http://www.bodybuilding.com/fun/wotw39.htm) and stretched it to five days per week instead of three. Every day should consist of 8 exercises max.
Instead of using 2-week-cycles of 15s, 10s and 5s I use one week for 15s,12s,10s,8s and two for 5 plus two weeks with negatives and clusters (I'm still not sure how to handle the two extra-weeks).

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Last edited by mm on Thu Aug 31, 2006 6:25 am, edited 2 times in total.
Ama et fac quod vis.

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mm
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Posts: 38
Joined: Tue Apr 18, 2006 4:46 pm
Location: Austria

#2 Postby mm » Thu Aug 31, 2006 6:16 am

Weeks 1 & 2 (exchange 15 with 12 reps in second week)

Monday:

• Full Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps
• Snatch-Grip Deadlifts - 2 Sets x 15 Reps
• Incline Bench Press - 2 Sets x 15 Reps
• Dips - 1 Set x 15 Reps
• Medium Grip Chin-Ups - 2 Sets x 15 Reps
• Pendlay Rows - 2 Sets x 15 Reps
• Military Press - 2 Sets x 15 Reps
• Bent-Over Rear Lateral Raises - 1 Set x 15 Reps

Tuesday

• Dumbbell Curls - 2 Sets x 15 Reps
• Split Squats - 1-2 Warm-Up Sets + 2 Sets x 15 Reps
• Stiff-Legged Deadlifts - 1 Set x 15 Reps
• Incline Bench Press - 1 Set x 15 Reps
• Dips - 2 Sets x 15 Reps
• Wide-Grip Chin-Ups - 2 Sets x 15 Reps
• Pendlay Rows - 2 Sets x 15 Reps
• Military Press - 1 Set x 15 Reps

Wednesday:

• Lateral Raises - 2 Sets x 15 Reps
• DB Hammer Curls - 2 Sets x 15 Reps
• Skull Crushers - 2 Sets x 15 Reps
• 1-Leg Calf Raises - 2 Sets x 15 Reps
• Weighted Decline Sit-Ups - 2 Sets x 15 Reps
• Full Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps
• Snatch-Grip Deadlifts - 2 Sets x 15 Reps
• Incline Bench Press - 2 Sets x 15 Reps

Friday:

• Dips - 1 Set x 15 Reps
• Medium Grip Chin-Ups - 2 Sets x 15 Reps
• Pendlay Rows - 2 Sets x 15 Reps
• Military Press - 2 Sets x 15 Reps
• Bent-Over Rear Lateral Raises - 1 Set x 15 Reps
• Dumbbell Curls - 2 Sets x 15 Reps
• Decline Triceps Extensions - 2 Sets x 15 Reps
• Calf Raises - 2 Sets x 15 Reps

Saurday:

• Leg Raises - 2 Sets x 15 Reps
• Dumbbell Curls - 2 Sets x 15 Reps
• Split Squats - 1-2 Warm-Up Sets + 2 Sets x 15 Reps
• Stiff-Legged Deadlifts - 1 Set x 15 Reps
• Incline Bench Press - 1 Set x 15 Reps
• Dips - 2 Sets x 15 Reps
• Wide-Grip Chin-Ups - 2 Sets x 15 Reps
• Pendlay Rows - 2 Sets x 15 Reps
Ama et fac quod vis.

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mm
Rabbit
Posts: 38
Joined: Tue Apr 18, 2006 4:46 pm
Location: Austria

#3 Postby mm » Thu Aug 31, 2006 6:22 am

Weeks 3 & 4 (exchange 10 with 8 reps in second week)

Monday:

• Full Squats - 1-2 Warm-Up Sets + 1 Set x 10 Reps
• Snatch-Grip Deadlifts - 2 Sets x 10 Reps
• Shrugs - 2 Sets x 10 Reps
• Incline Bench Press - 2 Sets x 10 Reps
• Dips - 1 Set x 10 Reps
• Medium Grip Chin-Ups - 2 Sets x 10 Reps
• Pendlay Rows - 2 Sets x 10 Reps
• Military Press - 2 Sets x 10 Reps

Tuesday:

• Bent-Over Rear Lateral Raises - 1 Set x 10 Reps
• Dumbbell Curls - 2 Sets x 10 Reps
• Triceps Extensions - 2 Sets x 10 Reps
• Calf Raises - 2 Sets x 10 Reps
• Weighted Crunches - 2 Sets x 10 Reps
• Split Squats - 1-2 Warm-Up Sets + 2 Sets x 10 Reps
• Stiff-Legged Deadlifts - 1 Set x 10 Reps
• Behind the Back Shrugs - 2 Sets x 10 Reps

Wednesday:

• Incline Bench Press - 1 Set x 10 Reps
• Dips - 2 Sets x 10 Reps
• Wide-Grip Chin-Ups - 2 Sets x 10 Reps
• Pendlay Rows - 2 Sets x 10 Reps
• Military Press - 1 Set x 10 Reps
• Lateral Raises - 2 Sets x 10 Reps
• DB Hammer Curls - 2 Sets x 10 Reps
• Triceps Pushdowns - 2 Sets x 10 Reps

Friday:

• 1-Leg Calf Raises - 2 Sets x 10 Reps
• Weighted Decline Sit-Ups - 2 Sets x 10 Reps
• Full Squats - 1-2 Warm-Up Sets + 1 Set x 10 Reps
• Snatch-Grip Deadlifts - 2 Sets x 10 Reps
• Shrugs - 2 Sets x 10 Reps
• Incline Bench Press - 2 Sets x 10 Reps
• Dips - 1 Set x 10 Reps
• Medium-Grip Chin-Ups - 2 Sets x 10 Reps

Saturday:

• Pendlay Rows - 2 Sets x 10 Reps
• Military Press - 2 Sets x 10 Reps
• Bent-Over Rear Lateral Raises - 1 Set x 10 Reps
• Dumbbell Curls - 2 Sets x 10 Reps
• Decline Triceps Extensions - 2 Sets x 10 Reps
• Calf Raises - 2 Sets x 10 Reps
• Leg Raises - 2 Sets x 10 Reps
Ama et fac quod vis.

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mm
Rabbit
Posts: 38
Joined: Tue Apr 18, 2006 4:46 pm
Location: Austria

#4 Postby mm » Thu Aug 31, 2006 6:23 am

Weeks 5-6

Monday:

• Full Squats - 1-2 Warm-Up Sets + 1 Set x 5 Reps
• Snatch-Grip Deadlifts - 2 Sets x 5 Reps
• Shrugs - 2 Sets x 5 Reps
• Incline Bench Press - 2 Sets x 5 Reps
• Weighted Dips - 1 Set x 5 Reps
• Medium-Grip Pull-Ups - 2 Sets x 5 Reps
• Pendlay Rows - 2 Sets x 5 Reps
• Military Press - 2 Sets x 5 Reps

Tuesday:

• Bent-Over Rear Lateral Raises - 1 Set x 5 Reps
• Dumbbell Curls - 2 Sets x 5 Reps
• Triceps Extensions - 2 Sets x 5 Reps
• Calf Raises - 2 Sets x 5 Reps
• Weighted Crunches - 2 Sets x 5 Reps
• Split Squats - 1-2 Warm-Up Sets + 2 Sets x 5 Reps
• Glute-Ham Raises - 1 Set x 5 Reps
• Behind the Back Shrugs - 2 Sets x 5 Reps

Wednesday:

• Incline Bench Press - 1 Set x 5 Reps
• Weighted Dips - 2 Sets x 5 Reps
• Pendlay Rows - 2 Sets x 5 Reps
• Military Press - 1 Set x 5 Reps
• Lateral Raises - 2 Sets x 5 Reps
• Hammer Curls - 2 Sets x 5 Reps
• Skull Crushers - 2 Sets x 5 Reps
• 1-Leg Calf Raises - 2 Sets x 5 Reps

Friday:

• Weighted Decline Sit-Ups - 2 Sets x 5 Reps
• Full Squats - 1-2 Warm-Up Sets + 1 Set x 5 Reps
• Snatch-Grip Deadlifts - 2 Sets x 5 Reps
• Shrugs - 2 Sets x 5 Reps
• Incline Bench Press - 2 Sets x 5 Reps
• Weighted Dips - 1 Set x 5 Reps
• Medium-Grip Pull-Ups - 2 Sets x 5 Reps
• Pendlay Rows - 2 Sets x 5 Reps

Saturday

• Military Press - 2 Sets x 5 Reps
• Bent-Over Rear Lateral Raises - 1 Set x 5 Reps
• Dumbbell Curls - 2 Sets x 5 Reps
• Decline Triceps Extensions - 2 Sets x 5 Reps
• Calf Raises - 2 Sets x 5 Reps
• Leg Raises - 2 Sets x 5 Reps
• Glute-Ham Raises - 1 Set x 5 Reps
• Behind the Back Shrugs - 2 Sets x 5 Reps
Ama et fac quod vis.

User avatar
mm
Rabbit
Posts: 38
Joined: Tue Apr 18, 2006 4:46 pm
Location: Austria

#5 Postby mm » Thu Aug 31, 2006 6:23 am

Weeks 7-8 (use 2 clusters of 1x3 reps or negatives (when possible) instead of 5's?

Monday:

• Full Squats - 1-2 Warm-Up Sets + 1 Set x 5 Reps
• Snatch-Grip Deadlifts - 2 Sets x 5 Reps
• Shrugs - 2 Sets x 5 Reps
• Incline Bench Press - 2 Sets x 5 Reps
• Weighted Dips - 1 Set x 5 Reps
• Medium-Grip Pull-Ups - 2 Sets x 5 Reps
• Pendlay Rows - 2 Sets x 5 Reps
• Military Press - 2 Sets x 5 Reps

Tuesday:

• Bent-Over Rear Lateral Raises - 1 Set x 5 Reps
• Dumbbell Curls - 2 Sets x 5 Reps
• Triceps Extensions - 2 Sets x 5 Reps
• Calf Raises - 2 Sets x 5 Reps
• Weighted Crunches - 2 Sets x 5 Reps
• Split Squats - 1-2 Warm-Up Sets + 2 Sets x 5 Reps
• Glute-Ham Raises - 1 Set x 5 Reps
• Behind the Back Shrugs - 2 Sets x 5 Reps

Wednesday:

• Incline Bench Press - 1 Set x 5 Reps
• Weighted Dips - 2 Sets x 5 Reps
• Weighted Wide-Grip Chin-Ups - 2 Sets x 5 Reps
• Pendlay Rows - 2 Sets x 5 Reps
• Military Press - 1 Set x 5 Reps
• Lateral Raises - 2 Sets x 5 Reps
• Hammer Curls - 2 Sets x 5 Reps
• Skull Crushers - 2 Sets x 5 Reps

Friday:

• 1-Leg Calf Raises - 2 Sets x 5 Reps
• Weighted Decline Sit-Ups - 2 Sets x 5 Reps
• Full Squats - 1-2 Warm-Up Sets + 1 Set x 5 Reps
• Snatch-Grip Deadlifts - 2 Sets x 5 Reps
• Shrugs - 2 Sets x 5 Reps
• Incline Bench Press - 2 Sets x 5 Reps
• Weighted Dips - 1 Set x 5 Reps
• Medium-Grip Pull-Ups - 2 Sets x 5 Reps

Saturday:

• Pendlay Rows - 2 Sets x 5 Reps
• Military Press - 2 Sets x 5 Reps
• Bent-Over Rear Lateral Raises - 1 Set x 5 Reps
• Dumbbell Curls - 2 Sets x 5 Reps
• Decline Triceps Extensions - 2 Sets x 5 Reps
• Calf Raises - 2 Sets x 5 Reps
• Leg Raises - 2 Sets x 5 Reps
• Behind the Back Shrugs - 2 Sets x 5 Reps
Ama et fac quod vis.


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