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  1. #1
    ShnouzedUp's Avatar
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    Exclamation Check my HIT routine

    Whats up guyss.... alright i'm gonna go ahead and give Iron Man's HIT method a try for 6 weeks and see what happens, but first i want to make perfectly clear that i have this right before i get in there and mess anything up... i plan on keepin a detailed log of this for you all, so any suggestions please let me know...check it out.

    Weeks 1-3

    Monday:
    Chest
    (2 warm up sets)
    Incline/decline/or flat bench press
    reps: set 1; 6-8 reps set 2; 1-5 reps set 3; 11-15 reps

    Shoulders:
    (2 warm up sets)
    Dumbell Press:
    reps: set 1; 6-8 reps set 2; 1-5 reps set 3; 11-15 reps

    Triceps
    (2 warm up sets)
    Skullcrushers or CG bench:
    reps: set 1; 6-8 reps set 2; 1-5 reps set 3; 11-15 reps

    Traps
    (2 warm up sets)
    Shrugs:
    reps: set 1; 11-15 reps set 2; 6-8 reps set 3; 1-5 reps

    Abs
    Weighted Crunch
    reps: set 1; 20 reps set 2; 20 reps set 3; 20 reps


    Tuesday:
    Back:
    Pulldowns or Weighted Chins
    reps: set 1; 6-8 reps set 2; 1-5 reps set 3; 11-15 reps

    Barbell Bent Rows
    reps: set 1; 6-8 reps set 2; 1-5 reps set 3; 11-15 reps

    Biceps
    Dumbell Curls
    reps: set 1; 6-8 reps set 2; 1-5 reps set 3; 11-15 reps

    Calves
    Standing Calf
    reps: set 1; 6-8 reps set 2; 1-5 reps set 3; 11-15 reps

    Quads
    Squats
    reps: set 1; 11-15 reps set 2; 6-8 reps set 3; 1-5 reps

    Hamstrings

    Leg Curl
    reps: set 1; 11-15 reps set 2; 6-8 reps set 3; 1-5 reps

    Friday: Repeat Monday

    Weeks 4-6

    Monday:
    Chest
    Incline/Decline or Flat Bench
    reps: set 1; 6-8 reps set 2; 1-5 reps set 3; 11-15 Delayed forced reps

    Shoulders
    DB Press
    reps: set 1; 6-8 reps set 2; 1-5 reps set 3; 11-15 Delayed Forced Reps


    Lats
    Pulldows or Weighted Chins
    reps: set 1; 6-8 reps set 2; 1-5 reps set 3; 11-15 Delayed forced reps

    Traps
    Shrugs
    reps: set 1; 11-15 reps set 2; 6-8 reps set 3; 1-5 delayed forced reps

    Abs
    Weighted Crunches
    reps: set 1; 20 reps set 2; 20 reps set 3; 20 reps

    Wednesday


    Biceps
    DB Curl or BB curl
    reps: set 1; 6-8 reps set 2; 1-5 reps set 3; 11-15 Delayed forced reps

    Triceps
    CG Bench or Skullcrushers
    reps: set 1; 6-8 reps set 2; 1-5 reps set 3; 11-15 Delayed forced reps

    Rotators
    ?????? I have no idea what to do here, could someone fill me in??

    Calves
    Standing Calf
    reps: set 1; 6-8 reps set 2; 1-5 reps set 3; 11-15 Delayed forced reps

    Quads
    Squats
    reps: set 1; 11-15 reps set 2; 6-8 reps set 3; 1-5 delayed forced reps

    Hamstrings
    Leg Curls
    reps: set 1; 11-15 reps set 2; 6-8 reps set 3; 1-5 delayed forced reps

    Friday : Repeat Monday

    After week 6 Take 7-10 day lay off...

    *3 min rest between each set.

    Ok thats it... Does it look ok? i just want to make sure everything is right on it before i go jumpin into it.

  2. #2
    spound's Avatar
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    Yup, looks great, that's exactly what I am doing and making great gains. Also, make sure you choose ONE exercise for each of the muscles and stick with that exercise until you plateau. Make sure you try to increase weight each session too!

  3. #3
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    You were asking aobut what to do for your rotator cuff. Do you know the basic rotator cuff exercises...internal and external rotation. If you do not know what these exercises are it would be so hard for me to explain. The best thing I can tell you is to just do a google search....type in something like rotator cuff rehabilitation or rotator cuff exercises. You will find some sites with illustrations of the exercises that can be done for the rotator cuff....much easier than me trying to explain. Inthe west side routine they will tell you to do "prehab" exercises for the rotator cuff...which is some internal and external rotation exercises along with some flexibility exercises....I believe this is what the HIT program is asking of you....everyone should be doing these exercises for the shoulder joint...weightlifting can be bad on the shoulder complex.

  4. #4
    ShnouzedUp's Avatar
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    Quote Originally Posted by spound
    Yup, looks great, that's exactly what I am doing and making great gains. Also, make sure you choose ONE exercise for each of the muscles and stick with that exercise until you plateau. Make sure you try to increase weight each session too!

    Spound what do you use for your rotator exercise?

  5. #5
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    Quote Originally Posted by ShnouzedUp
    Spound what do you use for your rotator exercise?
    Do you know what the rotator cuff is responsible for doing? It is not like you pecs or lats...where you have a bunch of different exercises to choose from. If he does exercises for his rotator cuffs he is doing internal and external rotation, there are some other exercises that can be done (not internal/external rotation), but believe me, when HIT is asking you to do rotator cuff exercises, I am sure they mean internal and external rotation...like I said above, WSB suggests doing this.

    Since you seem to have no idea what rotator cuff exercises are, you may want to do a search on them...like someone suggested above.


  6. #6
    ShnouzedUp's Avatar
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    hey i was just wonderin... i figured it out though.

  7. #7
    musselman's Avatar
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    keep us posted on the results bro... i've read lots of good things about iron man's routine and would like to give it a shot as well...

  8. #8
    spound's Avatar
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    Quote Originally Posted by ShnouzedUp
    Spound what do you use for your rotator exercise?
    I use reverse pec deck. I do one wamr up set and then two working sets in the 12-15 range.

    If you dont have access to pec deck, you can do bent over dumbell laterals.

  9. #9
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    Quote Originally Posted by spound
    I use reverse pec deck. I do one wamr up set and then two working sets in the 12-15 range.

    If you dont have access to pec deck, you can do bent over dumbell laterals.
    Not a direct rotator cuff exercise.

  10. #10
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    Thanks BYE!

  11. #11
    NSHOOTER320 is offline Junior Member
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    How come that version of ironman's Hit training is a little different from Pinnacle's post? In Pinnacle's post, or should i say Giantz11 post, it says on mondays to do chest, shoulders, triceps, traps, and abs. Then wednesdays do back width, back thickness, biceps, calves, quads, and hamstrings.

  12. #12
    xUNFORGIV3Nx's Avatar
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    Thats my exact routine that i am starting tomorrow....All natural for me for now... My 2nd 6 week cycle i will be taking creatine & weight gainer.........But im sure that it will work since everyone seems to love it.......

    xUNFORGIV3Nx

  13. #13
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    Theres only one more thing i cant decide though........Skull Crushers or Close Grips.......... Any ideas....

    xUNFORGIV3Nx

  14. #14
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    for weeks 1-3...

    did you mean to list monday, wednesday, and friday as your workout days?

    or are you going two in a row as listed(mon & tues) ?

  15. #15
    Doc.Sust's Avatar
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    Quote Originally Posted by xUNFORGIV3Nx
    Theres only one more thing i cant decide though........Skull Crushers or Close Grips.......... Any ideas....

    xUNFORGIV3Nx
    close grips, easier on the elbows! keep us all posted in your progress, i am very intrested, i am a big fan of this program on paper.

  16. #16
    ShnouzedUp's Avatar
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    gah, i dunno really if i wanna carry on with this... its just so damn boring, and the rest periods are rediculous... 3 min rest periods are too long to me.. i need 1:30 tops... boring ass workout 3 days a week just doesn't seem enough to me either.. im gonna continue it through this week, and see if i change my mind.. if not i may just back to
    Monday - chest/tri/Calves/abs
    Tuesday - Back/Bi/abs
    Wed - off
    Thurs- Legs/calves/abs
    Friday - Shoulders/Traps/Forearms/abs
    Saturday - Off/or lagging body part
    Sun - Off

    I just got my bloodwork results back, and im all good to go so next week im starting my
    1-4 Dbol 30mg/ed
    1-12 Test E 500mg/wk
    1-12 ldex .25mg/ed
    pct

    my body is kinda tellin me that the hit method simply will not take me to where i wanna be with the cycle... we'll see how this week goes.

  17. #17
    spound's Avatar
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    Just some food for thought....I started Iron Man Hit Training with my bulker 6 weeks ago and I made the best gains I have made on any cycle yet. I have asked Iron man before if it was ok to back down thte rest time and he said you could back it down to 2 mintues. Just go like 2-2.5 min. rest and maybe this will help you out, you should be using this rest time to fully recuperate and go balls to the wall every set.

    Oh, and BTW< having l-dex in your cycle the first four weeks with the dbol is kind of counter productive IMHO.

  18. #18
    CanadianGhost's Avatar
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    Looks great..Nicely done for sure.

  19. #19
    ShnouzedUp's Avatar
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    Oh, and BTW< having l-dex in your cycle the first four weeks with the dbol is kind of counter productive IMHO.[/QUOTE]

    yea i thought of that... but i hold water in my face like a mofo.. i don't wanna be walkin around with a freakin moon face.

  20. #20
    spound's Avatar
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    Quote Originally Posted by ShnouzedUp
    Oh, and BTW< having l-dex in your cycle the first four weeks with the dbol is kind of counter productive IMHO.
    yea i thought of that... but i hold water in my face like a mofo.. i don't wanna be walkin around with a freakin moon face.[/QUOTE]

    Yea, I can understand that, but it happens to everyone. You HAVE TO make sacrifices if you want to gain mass. Unless you are planning on not gaining any further past the point than the musculature of an abercrombie model.

  21. #21
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    [/QUOTE]Yea, I can understand that, but it happens to everyone. You HAVE TO make sacrifices if you want to gain mass. Unless you are planning on not gaining any further past the point than the musculature of an abercrombie model.[/QUOTE]


    abercrombie model

    good stuff
    i was

  22. #22
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    I was asked to point something out to you

    This is from Mr.Mondo (Mod@IFL)

    Quote Originally Posted by MrMondo
    Check my HIT routine

    This is NOT a true HIT routine. Might want to let him know.

    If I can help the dude in any way, let me know.
    ~Narkissos

  23. #23
    ShnouzedUp's Avatar
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    Quote Originally Posted by Narkissos
    I was asked to point something out to you

    This is from Mr.Mondo (Mod@IFL)



    ~Narkissos

    Whaaat? You wanna let me know whats up then man or what? don't lead me in the dark brotha

  24. #24
    *Narkissos*'s Avatar
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    Quote Originally Posted by ShnouzedUp
    Whaaat? You wanna let me know whats up then man or what? don't lead me in the dark brotha
    I'll hit him with a PM and get back to you man.

    He's currently banned here.

    ~Nark

  25. #25
    drinu is offline Junior Member
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    i just noticed that week 4 to 6 you skipped the back exercise there should be 2 not 1 if i am not going wrong

  26. #26
    Steve80's Avatar
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    So why isnt this a really IRON MANI HIT program? I am starting one next week wanna make sure have t right.

  27. #27
    drinu is offline Junior Member
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    yes its the Iron Man programm just the back thickness was missing for the rest i really like it , i am in my 6 th week

  28. #28
    abokeef is offline Associate Member
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    Looks like Only 3 days a week...wut do u do on ur off days? Is this routain suitable for everyone.....

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