My 8 week HST routine while on a CKD/AD diet

JDF · 02-18-2008, 11:57 PM

Alright now im starting another log ( I have one that for my AD diet, in AM.com, i started 3 weeks ago but I figure I can just post in here ) to track my progress with HST.

My experience: I've typically always done a 5 day split concentrating on 1 bodypart each day and I've had pretty good success. I've been lifting for about 4 years and seriously for about 8 months.

Stats: I am 25 yrs old, probably about 215, ~18% b/f, 5'7 tall ( I'll most measurements later on )

Supps: Xtend BCAAs ( 12g Pre and During ), DCP, Multi, ALA, GTE, ZMT, CLA, mega-dose fish oil ( 20g ), and possibly yohimbie since its just been laying around. I was thinking about running the ALRI stack I have ( plus another bottle of JW ) but I think I am going to run this routine and see what kind of results I get before I add anything besides the basics.

Diet: I plan on eating around 3000kcal a day ( 215x14 ) as I am trying to but b/f while maintaining my LBM. I am going to start with 24hr CHO refeeds and we'll see how that goes, I'll be adjusting that as we go since I am still pretty new to the CKD way of life. I usually eat 6-7 meals a day and drink close to 1.5 gallons of water.

Here is what my workout is going to look like for the next 8 weeks:

Week 1: Figuring out my 15rm / 10rm / 5rm

Weeks 2-3: 15 reps

Weeks 4-5: 10 reps

Weeks 6-7: 5 reps

Weeks 8-9: Monday - 15rm / Wednesday - 10rm / Friday - 5rm ( drop sets )

The exercises I've chosen and order in which I'll be performing them is:

Squats - warm up and 1 working set
SLDL - 1 working set
Incline Bench Press - warm up and 1 working set
Dips - 1 working set
Wide grip pullups - warm up and 1 working set
Close grip bent over rows - warm up and 1 working set
Seated shoulder presses - warm up and 1 working set
Upright rows - 1 working set
DB shoulder shrugs - 1 working set
Hammer curls - 1 working set
Skull crushers - 1 working set
Standing calf raises - warm up and 1 working set

I'll be posting weights after the workouts, I am excited to switch my routine up and I am hoping for some positive results.

JDF · 02-19-2008, 12:07 AM

Ok, so I finished my workout and this was the first time in about 2 years that I did a full body workout with this intensity. I actually puked about 3/4 of the way through tonight.

Heres my what my 15rm's were:

Squat - 225lbs
SLDL - 95
Incline bench press - 185
Dips - body weight
Wide grip pull ups - plate 12 on assisted pull up machine
Bent over close grip rows - 225x13 ( so moving down to 200 as my 15rm )
Seated military press - 135
Upright rows - 55
Shrugs - 75 DB's
Hammer curls - 25
Skulls crushers - 85
Standing calf raises - 115

I was extremely tired by the end of this workout but I did also drive 5 hours back from visiting my g/f at college and boozing pretty hard this weekend. I think that these are some pretty solid numbers and I am ready to see some awesome results!

Diet: about 2600kcals today, I'll be posting the Macros starting tomorrow. I struggled to get my 3000kcals today because I was on the road all morning and really didnt bring any supps with me on my trip. Ended up getting around 190g of Protein.

JDF · 02-20-2008, 01:49 AM

Today was a rest day and I made it just that. The Macro's looked like this today:

grams cals %total
Total: 3024
Fat: 224 2013 68%
Sat: 84 757 26%
Poly: 39 354 12%
Mono: 84 754 25%
Carbs: 24 65 2%
Fiber: 7 0 0%
Protein: 223 891 30%

My body was beginning to get used to taking in around 3600-3800kcals a day so I felt hungry all day. I cut my portions back a little bit and really tried to spread everything out over the 7 meals I had today. I really want to cut b/f so 3000kcals it is until I dont notice the kind of loses I want.

I think I am going to start dosing my yohimbie tomorrow, I have 200g just laying around. I think I will start out tomorrow with 5g and probably work my way up to 15-20g a day ( i'll def have to pick up some more: .2g for each kg of body weight ).

**romanaz** · 02-20-2008, 01:54 AM

yay keto diet!

**DJSTARER** · 02-20-2008, 02:32 AM

it's been a very long time since i've seen an HST log. It was a very popular bodybuilding routine about 2 years ago. Not sure why it fell of the map, but it is certainly a low risk routine in terms of injury, and utilizes standard linear (western) periodization methods.

Best of luck!

02-18-2008, 11:57 PM	#1
JDF New Member Join Date: Jan 2008 Posts: 9 Recipes: 0 Rep Power: 0	My 8 week HST routine while on a CKD/AD diet Alright now im starting another log ( I have one that for my AD diet, in AM.com, i started 3 weeks ago but I figure I can just post in here ) to track my progress with HST. My experience: I've typically always done a 5 day split concentrating on 1 bodypart each day and I've had pretty good success. I've been lifting for about 4 years and seriously for about 8 months. Stats: I am 25 yrs old, probably about 215, ~18% b/f, 5'7 tall ( I'll most measurements later on ) Supps: Xtend BCAAs ( 12g Pre and During ), DCP, Multi, ALA, GTE, ZMT, CLA, mega-dose fish oil ( 20g ), and possibly yohimbie since its just been laying around. I was thinking about running the ALRI stack I have ( plus another bottle of JW ) but I think I am going to run this routine and see what kind of results I get before I add anything besides the basics. Diet: I plan on eating around 3000kcal a day ( 215x14 ) as I am trying to but b/f while maintaining my LBM. I am going to start with 24hr CHO refeeds and we'll see how that goes, I'll be adjusting that as we go since I am still pretty new to the CKD way of life. I usually eat 6-7 meals a day and drink close to 1.5 gallons of water. Here is what my workout is going to look like for the next 8 weeks: Week 1: Figuring out my 15rm / 10rm / 5rm Weeks 2-3: 15 reps Weeks 4-5: 10 reps Weeks 6-7: 5 reps Weeks 8-9: Monday - 15rm / Wednesday - 10rm / Friday - 5rm ( drop sets ) The exercises I've chosen and order in which I'll be performing them is: Squats - warm up and 1 working set SLDL - 1 working set Incline Bench Press - warm up and 1 working set Dips - 1 working set Wide grip pullups - warm up and 1 working set Close grip bent over rows - warm up and 1 working set Seated shoulder presses - warm up and 1 working set Upright rows - 1 working set DB shoulder shrugs - 1 working set Hammer curls - 1 working set Skull crushers - 1 working set Standing calf raises - warm up and 1 working set I'll be posting weights after the workouts, I am excited to switch my routine up and I am hoping for some positive results.

02-19-2008, 12:07 AM	#2
JDF New Member Join Date: Jan 2008 Posts: 9 Recipes: 0 Rep Power: 0	Re: My 8 week HST routine while on a CKD/AD diet Ok, so I finished my workout and this was the first time in about 2 years that I did a full body workout with this intensity. I actually puked about 3/4 of the way through tonight. Heres my what my 15rm's were: Squat - 225lbs SLDL - 95 Incline bench press - 185 Dips - body weight Wide grip pull ups - plate 12 on assisted pull up machine Bent over close grip rows - 225x13 ( so moving down to 200 as my 15rm ) Seated military press - 135 Upright rows - 55 Shrugs - 75 DB's Hammer curls - 25 Skulls crushers - 85 Standing calf raises - 115 I was extremely tired by the end of this workout but I did also drive 5 hours back from visiting my g/f at college and boozing pretty hard this weekend. I think that these are some pretty solid numbers and I am ready to see some awesome results! Diet: about 2600kcals today, I'll be posting the Macros starting tomorrow. I struggled to get my 3000kcals today because I was on the road all morning and really didnt bring any supps with me on my trip. Ended up getting around 190g of Protein.

02-20-2008, 01:49 AM	#3
JDF New Member Join Date: Jan 2008 Posts: 9 Recipes: 0 Rep Power: 0	Re: My 8 week HST routine while on a CKD/AD diet Today was a rest day and I made it just that. The Macro's looked like this today: grams cals %total Total: 3024 Fat: 224 2013 68% Sat: 84 757 26% Poly: 39 354 12% Mono: 84 754 25% Carbs: 24 65 2% Fiber: 7 0 0% Protein: 223 891 30% My body was beginning to get used to taking in around 3600-3800kcals a day so I felt hungry all day. I cut my portions back a little bit and really tried to spread everything out over the 7 meals I had today. I really want to cut b/f so 3000kcals it is until I dont notice the kind of loses I want. I think I am going to start dosing my yohimbie tomorrow, I have 200g just laying around. I think I will start out tomorrow with 5g and probably work my way up to 15-20g a day ( i'll def have to pick up some more: .2g for each kg of body weight ).

02-20-2008, 02:32 AM	#5
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,979 Recipes: 0 Rep Power: 113	Re: My 8 week HST routine while on a CKD/AD diet it's been a very long time since i've seen an HST log. It was a very popular bodybuilding routine about 2 years ago. Not sure why it fell of the map, but it is certainly a low risk routine in terms of injury, and utilizes standard linear (western) periodization methods. Best of luck! __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

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