Oh I forgot to ask for your critique... Any tips would be smashing - will upload my routine, supps and stuff when I get chance later. Intend to start on this next week so if anything needs major attention then please SHOUT!!!

Thankyou:D

regarding the carb plan....ill be interested to see how you fair with such a complex regime being abusy guy with kids and all. seem over complicated to me!

I think a consistent diet mon-fri with a little slack at weekends is the best and most realistic approach for a man in your position.

Looking forward to see how you get on witht he epi. i might be put back a week or two with my damn car but such is life!

Rab

Seems very well planned but over complex.

Personally on training days I just like to have more carbs and on non training days more protein.

simon m wrote:Seems very well planned but over complex.

Personally on training days I just like to have more carbs and on non training days more protein.

It's not that complex really. That's about as simple as a carb cycle can get I think. My current diet was complex to begin with - then I just printed out mon-sun menus and I never wonder about what I'm eating. If the bloody forum would let me paste excel speadsheets in, it would be a lot simpler to read. Yes, I have tables

The good thing about this is I get relaxed days, High and No carb days mean no calorie counting. Low carb is the only day when I must count carbs.

Rab wrote:regarding the carb plan....ill be interested to see how you fair with such a complex regime being abusy guy with kids and all. seem over complicated to me!

I think a consistent diet mon-fri with a little slack at weekends is the best and most realistic approach for a man in your position.

Looking forward to see how you get on witht he epi. i might be put back a week or two with my damn car but such is life!

Rab

Balancing the kids in can be hard, with the missus doing afternoon shifts - a couple of hours after I wake, it can be hard on them but that's more the training timetable. Fortunately, My lad is in every club going - I mean we see him a few hours in the week... And at the moment, the little angel likes to stretch and count reps... And they both eat well so they are in the most part content. I feel a bit on the ragged edge sometimes going from thing to thing and then on not so busy days I kick myself for being lazy...

No need to put the Epi off - go max dose and push the car don't be such a skirt wearing jessie

Just took my first dose EPI. felt a bit of a high, but that's probably a bit psychological. Although it occured approx 20 mins in which is similar to other "supplements" I've used. Then things started going on in my gut - nothing major - probably a bit of a flutter due to starting something I've been so ken about.

Gonna do a blast of cardio today as I was working on a few maxes in various rep ranges in HST yesterday. More of the same tomorrow and then start HST thursday. So let you know how it goes. Not sure what I'll be reporting, not pulsing I expect it will be a little diffrent from Si and Alex...

Wow - The placebo effects of Epi alone warrant it's use... 10mg a couple of hours ago, Just done a quick ab circuit, crunches+plank superset*3 then 30 mins of ridiculous cardio. Intensity was through the roof, everytime I plateaud it was like a few seconds then drove on by mystic forces. If it weren't for a certain little "angel" throwing turtles at me I don't think I'd have got off ever... Put the resistance up on the Xtrainer last week and found it hard to get a rhythm - no troubles today!

Probably not a very useful post for those researching epi but it is what it is - I really would put positives down to placebo. I'm sure they will kep coming the weeks ahead and be more real.

Ok - a few hours on from first dose now and I seem to constantly be hungry and thirsty... just had 2 huge homemade burgers with a massive load of salad, slice of very sweet easter cake laden with icing and been drinking like a fish all day. Turned to pepsi max to bloat me out now with gas - might kerb the apetiite a little... Not got any extra wood yet - maybe later when I download the kids to bed...

what you like lol

keeping a keen eye on how it goes for you Upshite

Rab wrote:what you like lol

keeping a keen eye on how it goes for you Upshite

Yeah I know...my journal, my soul It's 20mg tomorrow then 30s the rest of th week. was gonna go 20 today but with not training(weights) today, thought I'd hold off and save it as a little extra down the line...An extra 40 day
I can see how people pile on mass on this shit cos I just wanna eat everything!

Yesterday's initial dodgy guts are definately hunger pains. This stuff makes me hungry - I must be very sensitive to it cos I only feel completely comfortable after eating - come the next meal, 2-3hs later, I'm climbing the walls. Also drinking loads still.

Today was the last day of finding rep maxes to break on HST. Was gonna do a good cardio session at the end but life got in the way of that... So tomorrow is a nice 40 mins low/mid intensity cardio and costa coffee for chocolate cake to reverse the positive effects of this

Thursday is start day on the new regime so looking forward to that.

quick abs again this morning, 3sets crunches/plank superset 30s rest last set to failure. Felt good. 30 mins Xtrainer - found myself going off the pace a couple of times sometimes up and sometimes down- irritated cos I didn't have the volume remote and didn't want to stop and get it.

Chest is sore to touch today - putting this down to the flyes so will be doing these every workout in HST and thinking of putting them in early and putting bench at the end on the 15s while it's light - an attempt to max productivity in this area. If time allows I might also do between dining room chair(triangle formation ) pressups whilst on the 15s time permitting. Should be able to fit this in as I will be doing abs on cardio days rather than same day.

Nudge to Bison - is that putting too much in?

Finalised routine posted tonight - won' be perfect as I have to wait until May 21st to get Dip/Chins/Pullup/Leg Raise station - which is 1 month ahead of the next PH cycle which is looking likely to incorporate propodrol...but let's see how we go on this time.

Ok, here's my intended HST routine:

SQUAT*2
CURLS*2
FLAT BP*2
FLYS*1
LAT PULLS*2
BOR*2
SHRUGS*1
LAT RAISE*2
REAR DELTS(Bent over barbell row to shoulder thingy)*1
MILITARY*1
BB CURLS*2
TRI PUSH DOWN*2
BETWEEN BENCH PRESS*1
CALVES*2

23 sets so keeping it all under an hour will be hard work when it comes to heavier stuff. not worried about the 15s at all - will manage with 60s rest easily through the first week and come the harder 15s will be acclimatised (I hope)

No deads of any variey in there - After the first cycle I will be altering alot as I will have the dip/pull up/chin up equipment.

Will be altering chest arrangement to suit - I chucked in the press ups at the end because by then the shoulders and tris will be hammered so it will be all chest - taken this exercise on advice from KP, had a go today and enjoyed it Use of Flyes the other day had a much better feeling afterwards so as I say I may be fcuking around with chest a bit in the coming weeks

Military press last of shoulder exercises as Simon suggested I put lat raises in a few weeks back to strengthen the military press - lat raise not too hot either(not used these for a long time).

Ok then, let me ave it... Be harsh - don't want to waste any time...

upright wrote:Ok, here's my intended HST routine:

SQUAT*2
CURLS*2
FLAT BP*2
FLYS*1
LAT PULLS*2
BOR*2
SHRUGS*1
LAT RAISE*2
REAR DELTS(Bent over barbell row to shoulder thingy)*1
MILITARY*1
BB CURLS*2
TRI PUSH DOWN*2
BETWEEN BENCH PRESS*1
CALVES*2

23 sets so keeping it all under an hour will be hard work when it comes to heavier stuff. not worried about the 15s at all - will manage with 60s rest easily through the first week and come the harder 15s will be acclimatised (I hope)

No deads of any variey in there - After the first cycle I will be altering alot as I will have the dip/pull up/chin up equipment.

Will be altering chest arrangement to suit - I chucked in the press ups at the end because by then the shoulders and tris will be hammered so it will be all chest - taken this exercise on advice from KP, had a go today and enjoyed it Use of Flyes the other day had a much better feeling afterwards so as I say I may be fcuking around with chest a bit in the coming weeks

Military press last of shoulder exercises as Simon suggested I put lat raises in a few weeks back to strengthen the military press - lat raise not too hot either(not used these for a long time).

Ok then, let me ave it... Be harsh - don't want to waste any time...

i dont know much about HST but that looks too big mate! need to wait to see what the Bison says

Hmmm - think you're right...

A WORKOUT

SQUAT*2
CURLS*2
FLAT BP*2
LAT PULL DOWNS*2
SHRUGS*2
LAT RAISE*1
REAR DELTS(Bent over barbell row to shoulder thingy)*1
MILITARY*1
BB CURLS*2
TRI PUSH DOWN*2
CALVES*2

B WORKOUT

SQUAT*2
CURLS*2
FLYS*2
BOR*2
SHRUGS*1
LAT RAISE*1
REAR DELTS(Bent over barbell row to shoulder thingy)*1
MILITARY*1
BB CURLS*2
TRI PUSH DOWN*2
BETWEEN BENCH PRESS*1
CALVES*2

see what bison says but it seems a bit like trying to be a jack of all trades and a master of none

im a firm believer in selecting a few basic exercises and working on increasing poundage week in week out...with a few support exercises that can be varied. im a simple soul who likes to KISS

Rab wrote:see what bison says but it seems a bit like trying to be a jack of all trades and a master of none

im a firm believer in selecting a few basic exercises and working on increasing poundage week in week out...with a few support exercises that can be varied. im a simple soul who likes to KISS

I hear ya mate - I went through a period of doubt in HST but it's something different and with proven results. It's also culmulative volume which is somethins I like too.

Mate, that's a lot of exercises! I didn't respond well to single sets during the 15 - I'd keep them to doubles only and move to 3 sets and 4 sets for the 10 and 5 rep ranges...

Workout A
ATG squat
SLDL (15s and 10s)
Decline dumbbell bench press
Weighted dip
Bent over row
Wide grip chin
Military press
EZ preacher curl
Close grip bench

Workout B
ATG squat (15s x 10s)
Deadlift (5s)
SLDL (15s and 10s)
Incline bench press
Weighted dip
T-bar row
Narrow grip chin
Dumbbell shoulder press
Hammer curl
Pushdown

First day of HST today - was fun - light so I really perfected the form on every lift.

A WORKOUT

SQUAT*2(sets of 15)
CURLS*2
FLAT BP*2
LAT PULL DOWNS*2
SHRUGS*2
LAT RAISE*2
REAR DELTS - fcuked it off
MILITARY*2
BB CURLS*2
TRI PUSH DOWN*2
CALVES*2

Total time including warm up and down and a bit of dynamic stretching and warmup sets = 65 mins

Pissed it - looking forward to next go. Actually just remembered I pulled something in my neck whilst doing military press - pushed through - though it hurt like fcuk. By the end of the next set it was all better.

Food going well - for some reason decided to have a big clean up and scrubbed the cooker so tea was an hou later than I wanted but hy ho - made up for it and will continue to at well tonight. Keeping a diary this week - the Epi monster in my gut neds feeding well so I just have portions I feel like at the moment and will make a full diet next week - just sticking to the carb cycling principles this week(not even chomping down all my easter chocolate). Tomorow will be a bit harder on the food front.

Too much volume mate. First time on HST especially you should go for minimum volume and then on following cycles add more if you think you need it. Trust me with that dietry plan and that routine you won't make anywhere near the gains you could be doing... though I'm unsure how much the Epistane will help you?

For the 15's I'd say 8 exercises absolute maximum with 2 sets each at the most. Ideally you should aim for less first time.

Here's a thread you should find helpful http://forum.**/showthread ... ht=workout

I agree with Bison on this one mate - HST is a funny beast and it takes a few cycles of it to really know what you're doing and how hard to push yourself at certain times

Bison wrote:Here's a thread you should find helpful http://forum.**/showthread ... ht=workout

I like the 5s routine you throw down there- only dips and chins are out until may but will sub with appropriate exercises.

The Carb cycling I feel is doomed to fail anyways and I already have a backup diet - a basic clean bulk diet with 20% increase in cals (took your advice on wanting to eat like a horse). The Epi has got me in stomach cramps when I don't eat enough so I know I'm gonna struggle with a no carb day and I'm off work so far this week so I know it's gonna get worse than this.

I have currently 10 exercises in my routine, the only thing I wasn't too happy with(aside from no dips, chins or pull ups) is no SLDL. I like the A workout and don't know if I want a B workout. On the HST site the guy has 9 exercises - the only thing I can really bin is the lat raises - hardly gonna make a difference, aside from that, my routine is almost identical to his. I suppose the military press is an extra too - I could bin that.

OK so in conclusion guys, if I bin the military press I'd be at 9 exercises that would then be:

SQUAT*2
CURLS*2
FLAT BP*2
LAT PULL DOWNS*2 or BOR
SHRUGS*2
LAT RAISE*2
BB CURLS*2 any variety
TRI PUSH DOWN*2 or CGBP
CALVES*2

Then when I move to the 10s I can do 3 sets? and for the 5s do

Workout A
Deadlifts
Inc Bench Press
Lat Pull downs
Arnold Press

Workout B
Squats
Bent over Row
Bench
Military Press

All 5x5

upright wrote:OK so in conclusion guys, if I bin the military press I'd be at 9 exercises that would then be:

SQUAT*2
CURLS*2
FLAT BP*2
LAT PULL DOWNS*2 or BOR
SHRUGS*2
LAT RAISE*2
BB CURLS*2 any variety
TRI PUSH DOWN*2 or CGBP
CALVES*2

Right my take on this is you'll do well on that workout but it's flawed because you'll be missing certain important exercises out. For example inclines for chest, a shoulder pressing movement and you can only do either pulldowns or BOR's.... I really think having two A & B workouts is the best way... but as I said this will still work well, especially for a first timer

At the end of the day it's a great way to train and your body is in for a shock... and it will respond by growing

HST 15s day 2

Solid workout. Bit slow getting up and running due to being a bit lethargic after spending the day fixing the shd in the rain.

SQUAT*2 shabby start with crappy form - replaced bar had words with myself and performed well after
CURLS*2 simple
FLAT BP*2 1st Set was a joy. Last rep of 2nd set form wasn't perfect.
LAT PULL DOWNS*2 Easy
SHRUGS*2 Easy although I really felt these today and enjoyed them.
LAT RAISE*2 Easy enough although it's never been a fave.
BB CURLS*2 Really got pumped on these today was another nice feeling.
TRI PUSH DOWN*2 Very slow negatives more pump han usual.
CALVES*2 simple - looking forward to loading these up more but might go single legged just to decrease the load on pick up.

An informational update on the EPI.

I seem to be exhibiting the most usual sides from EPI. My knes seem to be crunching as I walk tonight so maybe I need more than just glucosamine. I've never used anything for joints befoe at all, it's not been necassary. Still drinking like a fish too so this stuff definatley dris you out alot.

The huge pumps I had during and PWO have subsided - well the feeling has all but gone and visually I've deflated. This I expected as most have reported this to be the case.

That's about it for now - will let you know if I grow 2 heads...