HST first 2 weeks…and attached HST spreadsheet
attached is the spreadsheet. — HST calc Spreadsheet with workout
Choice exercises are
Deadlifts warm up + 1 set
Squats 2 sets
Incline Cable Press (seated) 2 sets
Dips ( 1 set bodyweight + backpack when needed)
LatPulldown Wide 1 set and Narrow 1 set
Rows Wide 1 set and Narrow 1 set
Shrugs ( DB) 1 set
Shoulder Press DB 1 set
Lateral Raise DB 1 set
Read Delt DB 1 set
Bicep Curls DB 2 sets
Tricep Rope Extensions 2 sets
Donkey Calf Raises 2 sets
Cable Crunches. 2 sets
Again these are full body workouts 3 times a week. 1 day rest inbetween, and weekends off. I may have to change this schedule to incorporate one weekend workout like ( Sunday, Tues, Thurs,)…. OFF-M,W,F,Sat
My main reasons are to see if I can mediate the CNS overtraining I get myself into. I have a history of adrenal fatigue and high cortisol levels. They have greatly improved over the years, but still effect me when I am either sick or under a lot of stress ( work, lack of sleep, etc…). I start taking measurements and updating in my bodyspace profile as well.
Current stats at start are 256lbs…10-11% BF…RM maxes are in my attached spreadsheet.
I will be using the MASS KIT from Cellucor plus Nzero our new insane Nitric Oxide, beta alanine, GH booster, …etc..miracle preworkout drink. I have already put on 32lbs in 6 months…lets see if HST+Cellucor can get me another 15lbs before the end of the year.
November 10, 2008 at 6:17 am
November 13, 2009 at 8:39 pm
How did this workout turn out for you? It’s crazy how you keep such high weight with such low bf%. Keep up the good work. Your diet and workout must be on point for that.