Re: Which is best HST or a split routine ?

Hugh Beaver wrote:
:: So are you saying my shrug poundages are remarkably good or
:: remarkable in a bad sense?
::
:: What do you sugest for a better exercise selection and poundages?
::
:: Is the Smith machine a bad way of doing lifting, we do not have
:: barbells at the gym only machines & dumbells.

Use dumbbells.  The potential problem with the Smith machine is that it
forces you to move along a certain fixed path, which may not be good for
your body. Free weights allow a natural motion and also force other
"stabilizer" muscles into play -- so they get stronger too.  Free weights
are likely better in the long run.

::
:: Why is HST probably best?
::

Well, whose to say really.  You can do a split routine and incorporate
principles from HST as well.  HST is about muscle growth, so if that is your
thing, go read up.

:::
:::: Leg Press   164Kg
:::: Squats   64Kg + smith bar
:::: Leg Curls 17Kg

Probably don't need all three. See if you can learn to do real squats!

:::: Bench slight incline Wide shoulder width grip 18" 36Kg + smith bar
:::: Dips
:::: close grip bench Press  Narrow grip 6"    36Kg + smith bar
:::: Flyes 13Kg

Kill the flyes.  You can bench with dumbbells.

:::: Straight leg Deadlift  64Kg + smith bar
::: Chins W&N grip   62Kg (Body weight less 13Kg)
:::: Bent over row (one arm) 28Kg
:::: Lat rear raise 10Kg
:::: Lat raise 11Kg

This

:::: Shrugs 28Kg
:::: Shoulder press 52Kg
:::: Incline curls 13Kg
:::: Hammer curls 14Kg
:::: Reverse T-bar 39Kg
:::: Standing Dips Body weight (75Kg)
:::: Pushdowns Rope 41Kg
:::: Calf raise (on Step)   60Kg + smith bar

I doubt you need two kinds of curls, if any.  Do you need another set of
dips?

I suggest  you simplify this and group your exercises according to body
parts.  Remember too that most chest exercises hit the triceps and front
shoulders, so group those exercises together.  Similarly, most back
movements hit the biceps. Also, it is okay to use alternate exercises on
different days in your plan.  But you don't really need all of these
movements for the same groups.

I think you need to sit down and work up a plan. More does not equate to
better.

Also, posting weights is a little silly.  No one but you can know how much
you can lift on a certain movement.