HST Cycle 4, Week 1-2, Training 6, 26/10/07

HST Cycle 4, Week 3-4, Training 1, 30/10/07

Due to an injury and illness, i had to take a break since last week. Managed to resume training today.

HST Cycle 4, Week 3-4, Training 2, 9/11/07

HST Cycle 3, week 304, training 3, 12/11/07

HST Cycle 3, week 3-4, training 4, 14/11/07



This post has been edited by Neek: Nov 16 2007, 03:44 PM

Dear Neek,

How do u get such a low body fat without much cardiovascular exercises?

Care to share... I need to lower my body fat without compromising my weights training.

Thanks in advance

Cheers,

Ken

When i got to a low bf% count, i DID DO Cardio... along with controlling my food intake.
now that i'm on a bulking stage... i'm putting on fats and muscles too...
if worried about compromising training, just do your cardio after weights/ on days that you don't do weights..
eg weights on monday, weds and friday, cardio on tuesday, thursday saturday and sunday.

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Added on November 21, 2007, 6:09 pmHST Cycle 3, week 3-4, training 5, 16/11/07



This post has been edited by Neek: Nov 21 2007, 06:09 PM

HST Cycle 3, week 3-4, training 6, 19/11/07



This post has been edited by Neek: Nov 23 2007, 12:46 PM

lol dude still with HST training? finish bulking yet? no? any growth?

how long is ur each training session? ~14 exercises with 40-50 sets

I fell sick the other day and my weight dropped... i think its mostly muclse. so i figured if i continue cutting... i'd be back at 60kg again. so no point running around in circles... so i'm gonna continue bulking now.. but i'm trying to keep it clean. or keep fat gain at a sloppy minimum.

in terms of size.. uhh... dunno la... not much ler..

dude.. not 40-50 sets la.. each exercise is only 3 sets... when i put eg:

pullups
8xbw
7xbw
6xbw

means i only do 3 sets... first set is 8 REPS at bodyweight,
second set is at 7 REPS at bodyweight...
third set at 6 REPS at bodyweight.


but cos its somehwat HST... gotta hit every part...
and i'm tailoring it to train my lacking and fav parts more... but still revolving around HST principles.
so ended up with 14 exercises which takes up 90-120 minutes... crazy man... i dunno how to cut it shorter....

HST Cycle 3, week 5-6, training 1, 21/11/07



This post has been edited by Neek: Nov 23 2007, 12:50 PM

haha, i meant 14 exercises x 3 sets ~= 40-50 set

is it hard to progress in poundage with such volume? i m kind of exhausted after 5 exercises.
is it bcoz the HST emphasize more on hypertrophy than progression in strength?

This post has been edited by T+1: Nov 23 2007, 01:53 PM

OH! You're RIGHT! 14-16 exercises makes 42-48 sets
now that you mention it.. its MADNESS!! And i tend to rest 1-5 mins between sets...
no wonder my training sessions are so long...

my poundage progress is very little... or almost none.
for the big 3,
my squat went up 0.
dealift went up 2.5kg.
benchpress (didn't do a single one while on HST)
but got a lil better on some of the other isolation lifts...

and yeah, HST focuses on hypertrophy.. not strength... but its not impossible to get stronger while on HST... a person is still doing weightlifting after all... so if someone gets str while on HST, its good for him. its an extra bonus...

HST Cycle 4, week 5-6, training 2, 23/11/07

Today's training only 75 mins! w00t! not the 90-120mins as previously required...

u know what neek. give madcow a try. definitely will put on lots of muscle on u. and try some body split routine. if HST aint working after 3 months dont bother doing it. unless its ur diet problem. lol

u gotta give it 3 months to see something work, but since its already the 4th cycle. i say its time to change

Can't squat mate.. so madcow's out of the picture...
until i settle whats up with my knee.. its only upper body training.

your knee still in pain? wow thats sometime already

Neek's just giving excuses to train his upper body moar

Damn gunz showoff

My strategy to leave it alone to heal is not working....
its a bit of a long story... and i'm also not 100% sure of the cause... so until i can find a specialist that can help me.. i'll have to keep off heavy squats...
i did do some lightweight squats the other day (30kg)... and no serious pain occured...

hehehe wanna build delts and gunz.
gunz too small to show off
i think i'll switch to some bicep curl programme and do 1000 repx of bicep curls lol

yeah, i think i need to see a specialist that can do something about it... so far the few fellas i see all also say can't do anything... -.-"

but my gunz are still small.. can't show off yet... you should know also wat.. u saw me b4

HST Cycle 4, week 5-6, training 3, 27/11/07
*special edition of HST bicep curl day!*

Preacher Curl
10x 20kg
8x 20kg
8x 20kg

Rev Grip Preacher Curl
9x 17.5kg
8x 17.5kg
6x 17.5kg

Standing bicep curl
8x 17.5kg
6x 17.5kg
5x 17.5kg

Narrow grip bicep curl
5x 17.5kg
5x 17.5kg
5x 17.5kg

wide grip bicep curl
7x 12.5kg
7x 12.5kg
5x 12.5kg

incline bench bicep curl
5x15lbsx2
5x15lbsx2
5x15lbsx2

alternating dumbell curl
5x15lbsx2
5x15lbsx2
5x15lbsx2

phew.. all this bicep curls is a killer on the arms...

This post has been edited by Neek: Nov 29 2007, 01:14 AM

HST Cycle 4, week 5-6, training 4, 29/11/07