Blackstone's journal

[blackstone]

Friday 24th Sep

Squat
1x5 @ 56kg
1x5 @ 70kg
1x5 @ 84kg
1x5 @ 97kg
1x3 @ 115kg
1x8 @ 84kg

Bench
1x5 @ 43kg
1x5 @ 52kg
1x5 @ 61kg
1x5 @ 75kg
1x3 @ 84kg
1x8 @ 61kg

BOR
1x5 @ 38kg
1x5 @ 47kg
1x5 @ 56kg
1x5 @ 65kg
1x3 @ 75kg
1x8 @ 56kg

Dips
3x5 @ 14kg

Pullups
1x5 @ 7kg
1x4 @ 7kg
1x3 @ 7kg

Skull Crushers
3x8 @ 40kg

It looks like I had been forgetting to include my Skull Crushers on my log.

[blackstone]

Monday 27th Sep

Squat
1x5 @ 56kg
1x5 @ 75kg
1x5 @ 88kg
1x5 @ 102kg
1x5 @ 115kg

Bench
1x5 @ 43kg
1x5 @ 52kg
1x5 @ 61kg
1x5 @ 75kg
1x5 @ 84kg

BOR
1x5 @ 38kg
1x5 @ 47kg
1x5 @ 56kg
1x5 @ 65kg
1x5 @ 75kg

Weighted Situps
4x10 @ 14kg

[blackstone]

Wednesday 29th Sep

Squat
1x5 @ 56kg
1x5 @ 75kg
1x5 @ 88kg
1x5 @ 88kg

Incline Bench
1x5 @ 43kg
1x5 @ 52kg
1x5 @ 56kg
1x5 @ 65kg

Deadlift
1x5 @ 79kg
1x5 @ 97kg
1x5 @ 115kg
1x5 @ 129kg

[blackstone]

Not much time to train today so had to drop a few things and it's my last session before changing to HST.

Friday 1st Oct

Squat
1x5 @ 56kg
1x5 @ 70kg
1x5 @ 84kg
1x5 @ 97kg
1x3 @ 115kg
1x8 @ 84kg

Bench
1x5 @ 43kg
1x5 @ 52kg
1x5 @ 61kg
1x5 @ 75kg
1x3 @ 84kg
1x8 @ 61kg

Dips
3x5 @ 16kg

Pullups
3x5 @ 7kg

[blackstone]

So, after 2 weeks of setting my maxes and a brief rest period (one session), I was ready to start my HST program.

For the 1st 4 weeks I will alternate between:
Session A
Squat
Inc DB Press
Close Bench
Military Press
Pull ups
Calf Raises

Session B
RDL
Bench
Seated DB Shoulder Press
Dips
BOR
Hammer Curls

And for Weeks 5 and 6 I will do:
Bench
Military Press
Dips
Pull ups
Curls
While alternating squat and dl's every session.

This is how my 1st day went.

Monday 18th Oct

Squat
1x15 @ 65kg

Inc DB Press
1x15 @ 16kg

Close Bench
1x15 @ 38kg

Military Press
1x15 @ 25kg

Pull ups
1x15 @ -10kg

Calf Raises
1x15 @ 56kg

[blackstone]

Wednesday 20th Oct

RDL
1x15 @ 56kg

Bench
1x15 @ 47kg

Seated DB Shoulder Press
1x15 @ 9kg

Dips
1x15 @ 2kg

BOR
1x15 @ 43kg

Hammer Curls
1x15 @ 9kg

Gym only has weight in lbs, hence not round numbers.

[blackstone]

Friday 22nd Oct

Squat
2x15 @ 75kg

Inc DB Press
2x15 @ 18kg

Close Bench
2x15 @ 43kg

Military Press
2x15 @ 29kg

Pull ups
2x15 @ -7kg

Calf Raises
2x15 @ 65kg

I have decided to do 2x15, 2x10 and 2x5 which I started on Wednesday but for some reason I am no longer able to edit my post

[blackstone]

Monday 25th Oct

RDL
2x15 @ 61kg

Bench
2x15 @ 52kg

Seated DB Shoulder Press
2x15 @ 11kg

Dips
2x15 @ 2kg

BOR
2x15 @ 47kg

Hammer Curls
2x15 @ 9kg

Really hard session today. Been ill in bed all weekend so I'm putting it down to this.

[blackstone]

Wednesday 27th Oct

Squat
2x15 @ 84kg

Inc DB Press
2x15 @ 20kg

Close Bench
2x15 @ 47kg

Military Press
2x15 @ 34kg

Pull ups
2x15 @ -4kg

Calf Raises
2x15 @ 75kg

[blackstone]

Friday 29th Oct

RDL
2x15 @ 65kg

Bench
2x15 @ 56kg

Seated DB Shoulder Press
2x15 @ 14kg

Dips
2x15 @ 2kg

BOR
2x15 @ 52kg

Hammer Curls
2x15 @ 9kg

Really glad that the 15's are out of the way. Never thought I would struggle so much!