Shans training

[shan]

Since I am awful at updating things like this for weight and such and I am dong HST where weight changes every workout...I am opting to put the exercise without the weights (unless I can make me take the time to update LOL).

M/W/F
-fasted cardio a.m.
(10 min. warmup, 20 minutes HIIT, 30 minutes mid range finisher)
HST p.m.
squat -1 set (alternate with leg press x 2)
split squat-1 set (alternate with single leg press x2)
calf press-2 sets (alternate standing and sitting)
sldl-2 sets
assisted dip-2 sets
assisted chin-2 sets
incline bench-2 sets
lat pulldown-2 sets
rows-2 sets
tri pushdown-1 set
upright row-1 set
rear delt raise-1 set (alternate standing, sitting, lying)
one arm lateral press-1 set
shoulder press-1 set (alternate standing and Arnold)
21's-1
hammer curl-1 set
shrugs-1 set
side press-1 set
front press-1 set
tricep dips-2 sets (1 b.w. and 1 with weight)
back ext-2 sets (1 b.w. and 1 with weight)
crunches-2 sets
rev. crunches-2 sets



Tu/Thurs.
fasted cardio a.m. (10 min. warmup, 20 minutes HIIT, 30 minutes at mid level intensity)

thats my routine minus the weights

[AllTheWay]

i think that keeping track of the weight in a log, even though time consuming, is very improtant because it allows you to objectively look at how it is working and not just go by how one "feels" it is working. numbers never lie

you do a lot of work in a workout! looking forward to following along!

[shan]

ATW..I agree, I do a written log every day for my own use, just don't like trying to keep it up twice LOL..I am doing the HST to try to spare muscle while I do my cut and it does take about an hour a day (and I do not rest more than a minute or two between exercises-just long enough to move through the gym). When I was doing splits I never needed more than 45 minutes to finish a workout, but this seems to be working really well and the low sets per exercise per workout keeps me from getting too sore and recovery is easier.

[shan]

Ok, I have a few minutes, so I am going to put in todays workout
a.m. fasting cardio
10minute warmup, 20 minutes HIIT, 30 minutes medium intensity all on crosstrainer

p.m. weights
10minute warmup at 3.7 on the treadmill
squats-75x5x1 set, 105x5x2 sets (dropped weight to avoid aggrivating my varicose vein next to my knee...ugh)was too easy, but didn't cause pain in vein so good
split squat-75x5x2 sets
calf press-75x5x2 sets
slds-30x5x1 set, 50x5x2 sets
assisted chins-69.5lb assist x5x3sets(1 narrow, 1 regular, 1 wide grip)
assisted dips-69.5lbs assist x5x3sets
incline bench-20lb dbsx5x2 sets
lat pulldowns-75x5x2 sets
wide grip rows-75x5x2 sets
upright row-17.5dbs (couldn't get the 20s)x5x2
lying incline rear delt raise-15lb dbsx5x2 sets
one arm lateral raise-15 dbsx5x2 sets each side
tricep push-12.5lb dbsx5x2
shoulder press-20lb dbsx5x2 sets
21's x 12.5dbs
hammer curl-12.5dbsx5x2 sets
shrugs-25lb dbsx5x2 sets
side press-10lb dbsx5x2 sets
front press=10lb dbsx5x2 sets
tri dips-bwx5,+10lbsx5,+20lbsx5
back ext.-bwx5,+10lbsx5,+20lbsx5
hanging leg raisex5x2 sets
crunches-10x2 sets
reverse crunches-10x2 sets
plank-2 for 1 minute each
side plank-2 ea side for 1 minute each

[AllTheWay]

man you get a lot done! nice job!

[shan]

today was just a cardio day.....fasting cardio-1 hr....the usual, 10 minute warmup then 20 minutes of HIIT: 1 min max, 1 min moderate...then a moderate intensity 30 minute wind up

[shan]

a.m. fasting cardio
10minute warmup, 20 minutes HIIT, 30 minutes medium intensity all on crosstrainer

p.m. weights
10minute warmup at 3.8 on the treadmill
squats-75x5x1 set, 110x5x2 sets
split squat-80x5x2 sets
calf press-85x5x2 sets
slds-30x5x1 set, 60x5x2 sets
assisted chins-6 1lb assist x5x3sets(1 narrow, 1 regular, 1 wide grip)
assisted dips-61 lbs assist x5x3sets
incline bench-20lb dbsx5x2 sets
lat pulldowns-75x5x2 sets
wide grip rows-75x5x2 sets
upright row-40lb bar x5x2
lying incline rear delt raise-17.5lb dbsx5x2 sets
tricep push-17.5 lb dbsx5x2
shoulder press-22.5lb dbsx5x2 sets
21's x 15dbs (last 5 full had to drop to 12.5)
hammer curl-12.5dbsx5x2 sets
side press-12.5lb dbsx5x2 sets
front press=12.5lb dbsx5x2 sets
tri dips-bwx5,+10lbsx5
back ext.-bwx5,+10lbsx5,+25lbsx5
hanging leg raisex5x2 sets

still have thes to do once the kiddos are asleep
crunches-10x2 sets
reverse crunches-10x2 sets
plank-2 for 1 minute each
side plank-2 ea side for 1 minute each

[shan]

I forgot to log Monday here...but here is yesterdays routine. I am so happy, I did 25lb dbs for overhead shoulder press YAY!

July 20

a.m. cardio (10 min warmup, 20 minute HIIT-1 to 1, 15 minutes moderate)

p.m. weights
10minute warmup at 3.8 on the treadmill
squats-80x5x1 set, 120x5x2 sets
split squat-85x5x2 sets
calf press-85x10x2 sets
slds-30x5x1 set, 60x5x2 sets
assisted chins-61 lb assist x5x3sets(1 narrow, 1 regular, 1 wide grip)
assisted dips-61 lbs assist x5x2sets
incline bench-22.6lb dbsx5x2 sets
lat pulldowns-75x5x2 sets (1 wide, 1 narrow reverse grip)
cable rows-75x5x2 sets (1 wide, 1 narrow)
upright row-40lb bar x5x2
bent over row-40lb bar x5x2
cable face pulls-30lbx5x1,45lbx5x1
lying incline rear delt raise-17.5lb dbsx5x2 sets
shoulder press-25lb dbsx5x2 sets
21's x 15dbs
hammer curl-15dbsx5x2 sets
side press-12.5lb dbsx5x2 sets
shrugs-30lbsx10
tri dips-bwx5
back ext.-bwx5,+10lbsx5,+25lbsx5
hanging leg raisex5x2 sets

[acon83]

Jeez!! you have an insane amount of exercises in these workouts! Love it!
i assume you're moving pretty quickly to get through all of this in a fair amount of time? Prob keeping the heart rate up? I like it!

[shan]

Yep, especially fast since I got to the 5's LOL, I take only long enough to move from place to place in the gym. I am having to take my week of strategic deconditioning this week because my youngest has chicken pox and I am going stir crazy already.....I hate hate hate not being able to hit the gym.

[shan]

I finished my chickenpox imposed strategic deconditioning, and was back at it today. I also decided to try the 5x5 training just to see how the recovery goes, if I don't like it after a couple of weeks, I am going to switch back to the HST method.

squats-(not including my warmup sets)
85x5
85x5
85x5
85x5
105x5 (it was just too easy, have to do more next time)

bench (no spotter, so I am benching light)
55x5
55x5
55x5
55x5
60x5(could do more, but erred on the side of safety)

barbell rows
30x5 (narrow grip)
30x5 (wide)
30x5 (narrow)
30x5 (wide)
40x5 (too light still)

assisted chins
61lb assist x5 (normal width)
61lb assist x5 (wide)
61lb assist x5 (close)
61lb assist x5 (wide)
61lb assist x5 (normal)

just don't feel like I hit enough stuff LOL...I am so used to doing so much...not sure this is going to be as satisfying...if I had a spotter I could at least challenge me more...

[shan]

55 minutes of fasting cardio-10 minute warm up/20 minutes HIIT/25 minutes of decently intense to finish...then felt so good I did a bunch of hanging leg lifts before heading home to eat

[shan]

Todays workout...

45 minutes fasting cardio: 10 minute warmup, 20 minutes HIIT, 25 minutes moderate intensity

squat-
warm up (5@55, 5@70,5@80)
5@105x4 sets
5@125x1 set

incline bench-
warm up(5@45x2sets0
5@55x4sets
5@60x1 set

barbell rows-
warmup(5@20,5@30,5@40)
5@50x1 narrow
5@50x1 wide
5@50x1 narrow
5@50x1 wide
5@50x1 narrow

assisted chins-5 sets of 5 (narrow, wide, bicep, narrow, wide)

weighted hypers (5@bw,5@25lbsx3 sets,5@35lbsx1set)

Feeling good, loving the warm toasty feeling I have

[shan]

Ok, got fasting cardio in for 45 minutes yesterday a.m.

fastig cardio this a.m.-40 minutes (HIIT for 20 @ 12/5)
hanging leg raises-5x3 sets

squats-
not including warmups here today
5x105 x4 sets
5x125 x 1 set

sldls
5x95x4 sets
5x100x1 set

skipped military press because it hurt my shoulder today

assisted dips-
5x~60lbs x 3 sets

face pulls-
5x30x 4 sets
5x40x 1 set

weighted hypers-
5xbwx1 set
5x+25x3 sets
5x35 x 1 set

hanging leg raises-
5x3 sets (my butt was tired LOL)

also been adding in crunches/rev crunches and side crunches, planks and such at home...I don't count them, I just do as many as possible as often as I have the chance to grab the swiss ball

[shan]

felt great today....

a.m. fasting cardio 45 minutes (12/5 for the HIIT) followed that up with 30 hanging leg raises


weights:
(not including warm ups in these, did lots of warm ups for everything)

squats-
4x5@105
1x3@130
1@8@105

bench-
4x5@60
1x3@65
1x4@60
1x4@55

bent over rows-
4x5@40
1x3@60
1x8@50

assisted chins-
1x5@69.5 assist
2x5@61 assist (5 wide, 5 narrow)

weighted hypers-
1x5@bw
1x5@bw+25
1x5@bw+35

finished up with 10 hanging leg raises....was going to go for 20 but just ran out of gas LOL