View Full Version : To Max out my Genetic Potential- HST

08-22-2002, 11:51 PM
I've been lurking in this forum for a while and i've decided to post a journal. This journal is dedicated to track my attempt to perform HST training rountine and diet.

Experience - one year and half of weight training
Age - 17
Height - 5'7"
Weight - 150lb
Ethnicity - Asian (korean)
Body type - ecto-mesomorph (small bone to somewhat built naturally but i was more skinnny)
BF % - 10%

I have been dieting down to get cut.. I used to weigh 165lbs with about 14% BF. However, now i think is time to start another bulking session.

Current diet was consisted of 2100kcal daily intake with 40P:30C:30F. I plan to Bump up 500kcal every 2 weeks or so.

08-22-2002, 11:53 PM
Welcome aboard! Goodluck with your diet and training, this is an excellent place to post a journal!

08-23-2002, 12:16 AM
Good luck with the training. You should enjoy using HST...

this link may help w/ your bulking. pay attention to the section on Gainig Mass...


08-23-2002, 12:21 AM
Originally posted by LAM
Good luck with the training. You should enjoy using HST...

this link may help w/ your bulking. pay attention to the section on Gainig Mass...


Thanks for the link, Great article!

08-23-2002, 08:06 AM
Post whoreS!!!! playing on my journal~!!! :D ;)

08-23-2002, 10:40 AM
lol absolutely!!

08-24-2002, 12:21 AM
Personal Notes
... I just didn't feel like following "clean" diet today.. just ate 2 fast food meals.... ugh... still chose somewhat good stuffs..

None, Worked all day tho.

7:30 - 8 egg whites, 1yolk, half of WW bagel, 1Tbsp Natty PB
11:30 - 200g Chicken breast, 1Tbsp Natty PB, 1 piece of bread, 3 sushi pieces
3:00 - Wendy's Mandarine chicken Salad w/ 1Tbsp of dressing, 2 pieces of chicken strips,small chilli
6:30 - Wendy's Chicken BLT with Extra chicken, 1Tbsp of dressing, Small chilli
9:00 - Handful of nuts

Protein : 200g
Carb : 210g
Fat : 65g
Kcal : 2220kcal

08-24-2002, 01:05 AM
Fast food tuttut

I hate fast food :)

08-24-2002, 10:54 PM
Personal Notes
Damn.. worked all day again.. I took another day off from workout since i could only sleep 3 hours last nite..
Since i do not know the true effectiveness of HST program, i decided to compare it with the conventional program. I will follow my program that i made up to bulk up and when i reach the plateau, i will switch to HST and observe the difference.

None... Sittin on my Skinny ass

7:30 - 8 egg whites, 1 yolk, 1 piece WW bread, Soup
11:30 - 1 chicken breast (large), 1Tbsp Natty PB, 1 piece of WW bread, 2 pieces of sushi
3:00 - 8oz Steak, 1 piece WW bread, Salad w/ 1Tbsp oil and vinegar
7:00 - Home made chilli w/ tonns of extra lean beef, kidney beans
10:00 - Chicken salad w/ 1chicken breast, 1Tbsp ceasar dressing.

Protein : 210g
Carbohydrates : 170g
Fats : 62g
Kcal : 2078kcal

Damn.. i need to eat more more more!!

08-25-2002, 10:52 PM
Personal Notes
Skins under my eyes were black for some reason.. i heard you get that when ur kidney or liver's bad or sometihng.. hmm either that i'm just too freaking tired from sleeping only 3 hours few days ago...

Flat Bench - 135x12, 145x10, 160x8, 175x6
Incline DB - 70x8, 70x8, 70x9
Cable Flyes - 80x8, 80x8
Dips - 8,8

The exercise felt great. This was the first time trying this routin but i think i like this, i might drop cable flyes and do one more set of Dips.

7:30 - 8 egg whites, 1 egg yolk, 1 WW bread, 1Tbsp natty PB
10:00 - 1 Protein bar w/ 25g protein
12:30 - 250g meat (beef+chicken), 2Tbsp teriyaki sauce, 1cup cooked Rice, lots of veggies
3:30 - Post workout shake ( 30g protein ), 1 Cinnamon Bagel
7:00 - 250g Grilled Steak,1 cup Home made Chilli w/ lots of beans, lettuce, Spicy bean paste (sauce), 1/2 salad roll
9:30 - 1whole egg, 2 eggwhites, 100g marinated beef

Protein : 250g
Carb : 170g
Fat : 50g
Kcal : 2130kcal

I need more Carbos... damn..

08-27-2002, 12:51 AM
Personal notes
Too late to type anything....

Flat back Barbell Row - 95x12,110x10,125x8,140x6,155x4
WG Pull down - 125x8,125x8,125x8
DB row - 70x7,70x7,70x7
Chins - 8reps,6reps,5reps

7:00 - 8 eggwhites, 1yolk, 2pieces WW bread, 1Tbsp natty PB
10:30 - Designer's protein bar, 1piece WW bread
1:00 - 100g chicken, 8egg whites, 1piece WW bread, 1Tbsp Natty PB
4:30 - Protein shake, 1Banana, half bagel
7:00 - chicken salad, chilli, 100g beef
10:00 - 60g beef, veggies

08-27-2002, 11:36 PM
Personal Notes
Damn i had the best Leg workout ever.. i was sweating like a mofo and feeling my legs... i know sweating is the sign of lactic acid build up but oh wells it felt awesome

Squats - 175xWU, 205x12,235x10,275x8,305x6,335x3
DeadLift - 275x4, 225x7,225x7
Leg Extension - 170x8,170x8
Calf raises on a 45degree squat machine - +270x10,+270x10,+270x10

7:30 - 8egg whites, 1yolk, 1 piece of WW bread, 50g sweet potato. 1Tbsp PB
11:00 - 1 chicken breast, 300g lasagna
1:50 - 7egg whites, 1yolk, fried rice w/ beef
3:00 - 1cup of all natural ice cream.
5:00 - 30g protein, half bagel, 1/2 cup frosted flakes
8:00 - 200g chicken, veggies, chilli

Protein - 210g
Carb - 200g
Fats - 60g
Kcal - 2180kcal

Damn i thought i ate a lot too!! ... **** i gotta force down foods...

08-28-2002, 11:50 PM
Millitary press - 115x8,115x8,115x8
Front raise - 27.5x8,27.5x8
Side raise - 27.5x8,27.5x8
Reverse flyes - 125x8,125x8

08-31-2002, 10:05 PM
August 31st, Saturday.
Nada... rest day..

7:30 - 1 Cup milk, 8egg whites, 1 yolk, 1 WW bread, choc cookie
11:00 - 2 WW bread, 200g chicken tits, 5 pieces sushi
2:00 - 250g chicken, home made chilli, veggies, sushi
6:00 - 240g Grilled steak, 150g Baked potato
9:00 - 1whole egg, 6 eggwhite

Personal Notes
Ate watever there was... i was full for whole day for some reason.. i guess my stomach wasn't happy with wat i was eatin..