HST (1) ||Week 6|| [26.12.2011]

Week 33
Bodyweight: 80 kg - Muscle weight: 64,16 kg
Bodyfat: 20,5% - Fat weight: 16,54 kg

Monday and wednesday: Yeah, holiday! So much good food! I've gained around 1,2kg, hehe, but it was worth it. No more fuckaround, just hardcore IF eating from now on. I hope to see some good results :)

Friday: Finally I found a way to not get my wrist hurts while doing correct squats, I'm so happy about this, it's gonna help a lot when doing 100kg the friday!

5-reps			HST	Week 6	26.des
Excercises	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Squat	3x5x75kg		3x5x80kg		3x5x85kg
Stiff Legged Deadlift	3x5x85kg		3x5x90kg		3x5x95kg
Slight Incline Bench	3x5x12,5kg		3x5x15kg		3x5x17,5kg
Chins (Narrow grip)	3x5xYkg		3x5xYkg		3x5xYkg
Decline db	3x5x12,5kg		3x5x15kg		3x5x17,5kg
Bent Over Row	3x5x46kg		3x5x48kg		3x5x50kg
Shoulder Press	3x5x36kg		3x5x38kg		3x5x40kg
Straigth Bar Curl	3x5x24kg		3x5x26kg		3x5x28kg
Triceps Extension	3x5x29,5kg		3x5x31,5kg		3x5x33,5kg
Standing Calf Raises	3x5xnr.13		3x5xnr.14		3x5xnr.15
Crunches	3x5x6kg		3x5x8kg		3x5x10kg

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HST (1) ||Week 5|| [19.12.2011]

Week 32
Bodyweight: 79 kg - Muscle weight: 64,16 kg
Bodyfat: 20,5% - Fat weight: 16,54 kg

The whole week was just regular, nothing special

10-reps			HST	Week 5	19.des
Excercises	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Squat	2x10x78kg		2x10x84kg		2x10x88kg
Stiff Legged Deadlift	2x10x85kg		2x10x90kg		2x10x95kg
Slight Incline Bench	2x10x17,5g		2x10x20kg		2x10x22,5kg
Chins (Narrow grip)	2x10xYkg		2x10xYkg		2x10xYkg
Decline db	2x10x17,5kg		2x10x20kg		2x10x22,5kg
Bent Over Row	2x10x46kg		2x10x48kg		2x10x50kg
Shoulder Press	2x10x36kg		2x10x38kg		2x10x40kg
Straigth Bar Curl	2x10x24kg		2x10x26kg		2x10x28kg
Triceps Extension	2x10x29,5kg		2x10x31,5kg		2x10x33,5kg
Standing Calf Raises	2x10xnr.15		2x10xnr.16		2x10xnr.17
Crunches	2x10x10kg		2x10x12kg		2x10x14kg

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HST (1) ||Week 4|| [12.12.2011]

Week 32
Bodyweight: 80.7 kg - Muscle weight: 64,16 kg
Bodyfat: 20,5% - Fat weight: 16,54 kg

Monday: Pretty normal day. Nothing special to mention :)

Wednesday: Same as monday, everything went well. Maybe focus a bit more when doing bench.

Friday: Damn cold! Sick yet again, gah.. Hope it goes away quick.

10-reps			HST	Week 4	12.nov
Excercises	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Squat	2x10x64kg		2x10x68kg		2x10x74kg
Stiff Legged Deadlift	2x10x70kg		2x10x75kg		2x10x80kg
Slight Incline Bench	2x10x10kg		2x10x12,5kg		2x10x15kg
Chins (Narrow grip)	2x6xbw		2x10xYkg		2x10xYkg
Decline db	2x10x10kg		2x10x12,5kg		2x10x15kg
Bent Over Row	2x10x40kg		2x10x42kg		2x10x44kg
Shoulder Press	2x10x30kg		2x10x32kg		2x10x34kg
Straigth Bar Curl	2x10x18kg		2x10x20kg		2x10x22kg
Triceps Extension	2x10x23,5kg		2x10x25,5kg		2x10x27,5kg
Standing Calf Raises	2x10xnr.12		2x10xnr.13		2x10xnr.14
Crunches	2x10x4kg		2x10x6kg		2x10x8kg

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HST (1) ||Week 3|| [05.12.2011]

Week 31
Bodyweight: 80 kg - Muscle weight: x kg
Bodyfat: x% - Fat weight: x kg

Monday: Today it became pretty heavy with the weigths and intensity, I am really excited how I will do this friday when going for max. After squats and stiff legged dl I saw black dots. Looked it up on google, and found out it might be because of either dehydration or pushing my self too hard.. But I can't see how pushing my self is a bad thing, hehe. I hope I wont black out the next 2 workouts.
Also, today I started my new diet, the last meal of the day was HUGE! 1750 calories in one single meal.. Almost felt my stomach burst. But I guess my body will adept to this. If you wish to see it, it is a link here:  https://docs.google.com/spreadsheet/pub?key=0AqygXxvCP1mxdEtJckUtdDNaQl9qdnpwWllDdjBGVVE&single=true&gid=0&output=html

Wednesday: Pretty intens today, but it looks like my body has adepted to this routine, plus I've become better at the timing and correct breathing.

Friday: This is the last day with 15 reps, and I'm sure gonna miss it. Kind a felt that my stamina got better this period, even thogh it was for 2 weeks only. It'll be fun to check out in a month to see if my it is as hard or if I actually gained better stamina.

15-reps			HST	Week 3	05.des
Excercises	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Squat	1x15x68kg	30 min easy swimming	1x15x74kg	20 min moderate jogging	1x15x78kg
Stiff Legged Deadlift	1x15x75kg		1x15x80kg		1x15x85kg
Slight Incline Bench	1x15x15kg		1x15x17,5kg		1x15x20kg
Chins (Narrow grip)	1x5xBW		1x6xBW		1x7xBW
Decline db	1x15x15kg		1x15x17,5kg		1x15x20kg
Bent Over Row	1x15x40kg		1x15x42kg		1x15x45kg
Shoulder Press	1x15x32kg		1x15x34kg		1x15x36kg
Straigth Bar Curl	1x15x20kg		1x15x22kg		1x15x24kg
Triceps Extension	1x15x25,5kg		1x15x27,5kg		1x15x29,5kg
Standing Calf Raises	1x15xnr.14		1x15xnr.15		1x15xnr.16
Crunches	1x15x8kg		1x15x10kg		1x15x12kg

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