killer workout today....

[Vortexx]

For a change of pace and to satidfy my curiosity , Today I started with a HST like routine, for the coming 6 weeks...

I took one important basic concept of HST ; training low sets, but more often in a week and made some modifications:

- the 2 sets done for each bodypart , i do them a 2 tri-sets, the trisets themselves include sets with increased intensity, such as negatives, dropsets, forced reps etc...

- HST routine is full body workout on MON - WED - FRI - SUN with OFF days in between, I choose to train the full upperbody on MON - WED - etc and the full LOWERBODY on THUE - THU - etc...

the idea of using the trisets and training the upperody seperate from lower body is that while I do very few setsd for a bodypart I want to deliver a very hard punch...

Maybe i will defeat the purpose of HST with my modifications, i don't know yet, i will learn that i the coming weeks and keep you guys and gals posted about that...

As said today I had a very nice workout and felt very psyched at the end of the workout eventhough it was a taxing workout:

This what i did:

PEC

Triset
- flat benchpress 8-6 reps (negatives, with help from spotter)
- incline dumbell press 15-20 reps (triple drops set 8-4-4-4)
- standing cable cross 30-40 reps

Triset
- incline benchpress 8-6 reps (5 plus 3 forced reps with spotter)
- flat dumbell press 15-20 reps (triple drops set 8-4-4-4)
- wide dips on dipping station 30-40 reps

BACK

Triset
- close reverse grip bentrow, yates style, 8 reps
- wide grip bentrow, hold peak 15-20 reps (triple dropt 8-4-4-4)
- t-bar row 30-40 reps

Triset
- wide grip bentrow, hold peak 8 reps
- close reverse grip bentrow, 15-20 reps (triple dropt 8-4-4-4)
- seated pulley row 30-40 reps

Triset
- weighted chin 8 reps
- reverse grip pulldown 15-20 reps (triple dropt 8-4-4-4)
- pulldowns behind neck 30-40 reps


DELTS

Triset
- behind neck press 8-6 reps (5 plus 3 forced reps with spotter)
- arnold press 15-20 reps (triple drops set 8-4-4-4)
- dumbell side raises 30-40 reps

Triset
- front press 8-6 reps (5 plus 3 forced reps with spotter)
- seated dumbell press 15-20 reps (triple drops set 8-4-4-4)
- dumbell front raises 30-40 reps

2 * Triset
- bentover raises with bent arms 10 reps
- face pulls 15-20 reps (triple drops set 8-4-4-4)
- bentove raises with straight arms 30-40 reps

TRAPS

Triset
- barbell shrug 8-6 reps
- dumbell shrug , hold peak for 3 seconds, 15-20 reps (triple drops set 8-4-4-4)
- upright row 20-40 reps

TRICEPS

Triset
- cable pushdown straight bar 10 reps
- lying french press with barbell 8 reps supersetted with slow tempo close grip benchpress
- overhead cable extension with Y- attachment

BICEPS
- barbell curl (5 plus 3 forced reps with spotter)
- scott machine 15-20 reps (triple drops set 8-4-4-4)
- cable curl to head 30-40 reps

FOREARM
- reverse grip barbell burl 10 reps
- hammer curl 15-20 reps (triple drops set 8-4-4-4)
- reverse cable curl 30-40 reps

It was some hassle to set up the equipment for the trisets and making sure npobody else using it, but it was dfefinately worth it. MY biceps however tended to fail on the 30-40 reps before the backmuscle, obviously my biceps were not used to those high amount of reps and i expect them to accomadate this kind of resistance in the nextr worjkoutsss...

 

[revexrevex]

i think you should stick with 15 reps for first 2 weeks, 10 for next 2 weeks, and finally heavy 5's for last 2 weeks. You took out this important variable from HST, as your program does not periodize