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Pre-First cycle
- Thread starter gt40racer
- Start date
gt40racer
New member
HST Workout
Week 3 Day 1 (Wednesday)
Note: Decided to stay at 10 reps per set instead of going down to 5 considering that I started at 10 reps per set instead of 15
Chest
Incline Bench - DB 2x10 60, 65
Decline Bench - BB 1x10 135
Back
Lat Pull Downs - CM 2x10 110, 120
Rows - CM 2x10 110, 120
Shoulders
Shoulder press - DB 1x10 60 (small rest between 8th rep and last 2 reps)
Lateral Raise - DB 1x10 25
Rear Delt Fly - CM 90
Traps
Shrugs - FWM 2x10 270, 270
Bis
Preacher Curl - BB 2x10 65, 65
Tris
Skull Crushers - BB 2x10 45, 55
Abs
Torso Rotation - CM 2x15 115, 130
Calves
Calf Raises - FW/BWM 2x10 135, 135 (cramping)
Keto Diet Week 2 Day 1 (Wednesday)
Cals Left over for the Day
Total - 405 cals
Protein - (negative)367.9 cals
Protein - (negative)49 grams
Fat - 772.9 cals
Fat - 81.5 grams
Week 3 Day 1 (Wednesday)
Note: Decided to stay at 10 reps per set instead of going down to 5 considering that I started at 10 reps per set instead of 15
Chest
Incline Bench - DB 2x10 60, 65
Decline Bench - BB 1x10 135
Back
Lat Pull Downs - CM 2x10 110, 120
Rows - CM 2x10 110, 120
Shoulders
Shoulder press - DB 1x10 60 (small rest between 8th rep and last 2 reps)
Lateral Raise - DB 1x10 25
Rear Delt Fly - CM 90
Traps
Shrugs - FWM 2x10 270, 270
Bis
Preacher Curl - BB 2x10 65, 65
Tris
Skull Crushers - BB 2x10 45, 55
Abs
Torso Rotation - CM 2x15 115, 130
Calves
Calf Raises - FW/BWM 2x10 135, 135 (cramping)
Keto Diet Week 2 Day 1 (Wednesday)
Cals Left over for the Day
Total - 405 cals
Protein - (negative)367.9 cals
Protein - (negative)49 grams
Fat - 772.9 cals
Fat - 81.5 grams
Hey bro!
Why did you eat uncooked meat bro?
Your bod rejected it and you tossed it back up. just curious why you ate it.
You not a vamp are you bro? LOL
HST hypertrophy specific training?
Would you mind some input on your workouts bro?
Log looking good and thanks for putting it up bro. Will be interesting to see you do, hopes for the best for you.
Why did you eat uncooked meat bro?
Your bod rejected it and you tossed it back up. just curious why you ate it. You not a vamp are you bro? LOL
HST hypertrophy specific training?
Would you mind some input on your workouts bro?
Log looking good and thanks for putting it up bro. Will be interesting to see you do, hopes for the best for you.
gt40racer
New member
My sleep schedule has been seriously off kilter, so I took a few days off on my weight lifting and started again sunday
I feel like a complete slob because I forgot to bring my log book to the gym that day so I guess I'll wing it
Chest
Incline Bench - DB 2x10 60, 65
Chest Fly - CM 1x10 160
Back
Lat Pull Downs - CM 2x10 120, 120
Rows - CM 2x10 120, 120
Shoulders
Shoulder press - BB 1x10 120
Lateral Raise - DB 1x10 25
Rear Delt Fly - CM 110
Traps
Shrugs - FWM 2x10 230, 230
Bis
Preacher Curl - BB 2x10 65, 75
Tris
Skull Crushers - BB 2x10 45, 55
Abs
Torso Rotation - CM 2x15 130, 130
Calves
Calf Raises - FW/BWM 2x10 135, 135
Also haven't really been keeping up with logging my keto-diet
but I know from what I've eaten its generally the same.
Ballpark average about my needed protein a day.
Less than my needed grams of fat per day
I feel like a complete slob because I forgot to bring my log book to the gym that day so I guess I'll wing it
Chest
Incline Bench - DB 2x10 60, 65
Chest Fly - CM 1x10 160
Back
Lat Pull Downs - CM 2x10 120, 120
Rows - CM 2x10 120, 120
Shoulders
Shoulder press - BB 1x10 120
Lateral Raise - DB 1x10 25
Rear Delt Fly - CM 110
Traps
Shrugs - FWM 2x10 230, 230
Bis
Preacher Curl - BB 2x10 65, 75
Tris
Skull Crushers - BB 2x10 45, 55
Abs
Torso Rotation - CM 2x15 130, 130
Calves
Calf Raises - FW/BWM 2x10 135, 135
Also haven't really been keeping up with logging my keto-diet
but I know from what I've eaten its generally the same.
Ballpark average about my needed protein a day.
Less than my needed grams of fat per day
Last edited:
Ok bro,
It looks like you basically have it more or less.
The thing that is most important is also the 2 things that you are not doing, thats just life isnt it? LOL
You really should work in squats and dead lifts or rack pulls.
There are a couple of reasons for doing these. Then burn a hell of a lot of cals bro. They seriously gonna help your general strength as well as your core strength.
Im gonna copy and paste your workout here and add in my suggestions.
Chest
Incline Bench - DB 2x10 60, 65
Chest Fly - CM 1x10 160 If it were me I would loose these and put in place flat bench. Then I would alternate the flat bench and Incline bench every other workout. If you feel like you want another chest excersize then put in DBL presses.
Back
Lat Pull Downs - CM 2x10 120, 120
Rows - CM 2x10 120, 120 I would go to 3x10 on each of these.
Shoulders
Shoulder press - BB 1x10 120
Lateral Raise - DB 1x10 25
Rear Delt Fly - CM 110 I think you can loose these as you hitting your rear delts on your rows.
Traps
Shrugs - FWM 2x10 230, 230 3x10
Bis
Preacher Curl - BB 2x10 65, 75 Keep at 2x10
Tris
Skull Crushers - BB 2x10 45, 55 Keep at 2x10
Abs
Torso Rotation - CM 2x15 130, 130
Calves
Calf Raises - FW/BWM 2x10 135, 135 3x10
Give this some thought and let me know what you think.
It looks like you basically have it more or less.
The thing that is most important is also the 2 things that you are not doing, thats just life isnt it? LOL
You really should work in squats and dead lifts or rack pulls.
There are a couple of reasons for doing these. Then burn a hell of a lot of cals bro. They seriously gonna help your general strength as well as your core strength.
Im gonna copy and paste your workout here and add in my suggestions.
Chest
Incline Bench - DB 2x10 60, 65
Chest Fly - CM 1x10 160 If it were me I would loose these and put in place flat bench. Then I would alternate the flat bench and Incline bench every other workout. If you feel like you want another chest excersize then put in DBL presses.
Back
Lat Pull Downs - CM 2x10 120, 120
Rows - CM 2x10 120, 120 I would go to 3x10 on each of these.
Shoulders
Shoulder press - BB 1x10 120
Lateral Raise - DB 1x10 25
Rear Delt Fly - CM 110 I think you can loose these as you hitting your rear delts on your rows.
Traps
Shrugs - FWM 2x10 230, 230 3x10
Bis
Preacher Curl - BB 2x10 65, 75 Keep at 2x10
Tris
Skull Crushers - BB 2x10 45, 55 Keep at 2x10
Abs
Torso Rotation - CM 2x15 130, 130
Calves
Calf Raises - FW/BWM 2x10 135, 135 3x10
Give this some thought and let me know what you think.
johnnyrockit8665
New member
welcome to EF bro! glad to see you are getting back at it after breaking your wrist. I broke my leg going down on a sportbike about a year ago so I know how you feel. looks like Zed is getting you set up hes helped me out alot I am sure he will do the same for you. Hope you keep this log up bro I will cruise by from time to time to check out your progress.
Rock on
Rock on
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