Diamonds HIT training log......round 2

[diamonds]

I Figure that since there have been a lot of people interested in the HIT training method, that I would post my training log for them to see how well it works. Don't get too in to the size aspect of things as I am pretty well maxed out as far as natural size goes and I'm not on anything right now.

Now don't flip out if a vary from the routine sometimes. I tend to lift according to what my body tells me.

Current stats: 2 months off SD cycle (junk, but wanted to try it)
32 yrs old
6'0"
238-241 lbs
Arms: 18 1/2 - 18 3/4 inches cold
Chest 50 inches cold
Legs: 26 inches cold (pathetic I know)
BF: don't know but I guess it is in the mid to high teens.

HIT ROUTINE

Type II A fibers: 11-15 rep failure
Type II B fibers: 6-10 rep failure
Type II C fibers: 1-5 rep failure

Workout days: Mon., Wed., Fri.
-alternate workout every time (A,B,A,B,A, etc.)

-Rest 3 min. between sets (only 45 seconds on warm-ups)
-Rest 5 min. between body parts

warm-up sets: (should not be fatiguing)
2 sets: 1 light (15 reps) + 1 moderate (6-8 reps)

working sets
3 sets: (reach for failure on last set)
Upper Body: B,C,A routine
Legs: A,B,C routine


WEEKS 1-3


WORKOUT A - (3 sets each body part)
Chest: compound movement (flat or incline press)
Shoulders: over-head compound movement (dumbbell press/ military)
Triceps: close grip bench or French press
Traps: Shrugs
Abs

WORKOUT B – (3 sets each body part)
Back Width: pulldowns or chin ups
Back Thickness: bent rows (BB or DB)
Biceps: barbell or dumbbell curls
Calves: standing calf raises
Quads: squats
Hamstrings: leg curls (standing)












WEEKS 4-6



WORKOUT A - (3 sets each body part)
*should not be able to reach desired rep range on last set. Do modified rest pause (10-15 seconds) in order to hit desired reps.

Chest: compound movement (flat or incline press)
Shoulders: over-head compound movement (dumbbell press/ military)
Back Width: pulldowns or chin ups
Back Thickness: rows (seated or bent)
Traps: Shrugs
Abs




WORKOUT B – (3 sets each body part)
*should not be able to reach desired rep range on last set. Do modified rest pause (10-15 seconds) in order to hit desired reps.

Triceps: close grip bench or French press
Biceps: barbell or dumbbell curls
Calves: standing calf raises
Quads: squats
Hamstrings: leg curls (standing)




*After 6 weeks take 10 days off
*Do 2 six week cycles then go to 4 week cutting phase

[Steve80]

Cool I will be watchin this. Also my legs are like the same size as yours, too bad the rest of my stats dont even come close to comparing lol

[diamonds]

Monday June 5th:

Felt strong today so first tried to put up 405 on bench. didn't get it clean.

Triceps -Close grip bench (usually do over head Db's instead)
135 X 15 (warm up)
185 X 10 (warm up)
225 X 15
275 X 9
285 X 4 (triceps were too fatigued for higher weight)

Shoulders- DB presses
35 X 15 (warm up)
45 X 12 (warm up)
80 X 9 (shoulder impingement started hurting)
90 X 5
70 X 13 (had to drop down in weight, shoulder really hurting.
*I was disappointed with shoulder workout so I added in 2 X 12 of DB side laterals

Chest -BB Flat Bench
135 X 15 (warm up)
185 X 10 (warm up)
275 X 10
315 X 5
225 X 15

[diamonds]

Wednesday June 7th

felt weak today because I had a really late lunch so I haven't eaten much.

Legs - Squats
135 X 15 (warm up)
185 X 8 (warm up)
225 X 16
275 X 9
335 X 5 (yeah...I'm a pussy, I know)

Biceps- BB curls with ez-bar (wide grip)
40 X 18
50 X 12
80 x 10 (2 second squeeze at top with strict form)
100 X 5
70 X 12
*had huge pump after this but I threw in ONE set of alternating db curls with 20 lb DB's to get a nice good, slow contraction.

Back
Width- wide grip pulldowns (usually do wide chins w/bodyweight)
120 X 15 (warm up)
140 X 8 (warm up)
180x 8
210 X 6
150 X 13 (didn't rest long enough here)

Thickness- Bent over BB rows (underhand grip)
115 X 15 (warm up)
135 X 8 (warm up)
225 X 8 (**** my back was killing me here)
225 X 6
135 X 16 (back hurt too bad to go heavy) Pussy!!!

Hamstrings- Leg Curls
80 X 15 (warm up)
100 x 8 (warm up)
120 X 10
140 X 6
105 x 13

[taiboxa]

are u doing that extra hamstring work to bring up ur squats?
Do you think that could be too much for them since they get a big eccentric pull when u do squats, assuming u go parallel?

excellent log, nice to see someone else fallowing a similar routine, keep it up!

[diamonds]

Tai,
I use a just wider than shoulder width stance and I don't like going too far below parallel. I already have a ghetto booty so I want to keep the gains to my ass to a minimum.

Why did I do the extra hammy work?
A couple different reasons I guess.

1. I was really just following the routine on these

but more so,

2. My Hammy are lacking in a BIG way compared to quads so I'm trying to hit them with their own exercise so they can catch up. Plus, I lift alone so I REALLY don't go all out on squats compared to what I could do.

3. Sometimes squats hit my quads and sometimes they hit my hammys. I usually evaluate how I feel after I finish squats.

[diamonds]

I know, I missed Friday and Mondays workout but oh well. I had shit to do and didn't want to have a useless workout just to go thru the motions! I started today with last Fridays workout because I will make adjustments to get back on the correct schedule.
Notice I added some auxiliary exercises to my routine. I know people will question me here but at this point in my training I feel I need to incorporate these exercises to bring out some muscle shape/definition. Tired of the bloated look.


Tuesday June 13th
Chest, Triceps, Shoulders

Bench Press
135 X 15
225 X 10
315 X 6
275 X 12 (failed on 11, 1 forced rep)
225 X 16 (probably 1 rep from failure)

DB Flys (need a little more aux. chest work)
45 X 12
30 X 10 (2 second squeeze at top)


Skulls w/ EZ bar
50 X 15
100 X 12 (elbows really hurting)
80 X 13
70 X 12 (triceps really starting to fatigue)

single arm rope ext. across body
35 X 20
30 X 19 (assisted on 16-20)

Single arm DB side laterals
30 X 15
35 X 12 (too heavy, really bad form)
30 X 12 (can't sacrifice form for weight) I'm a pussy

Standing BB military Press
135 X 18
185 X 8

I'm toasted now so I'll go home

[diamonds]

Wednesday June 14
Back, Bi's, Legs

Tired today. Drank a little too much last night and got home at 4 a.m. All I have eaten today is a foot long subway sandwich.

Deadlifts (from the floor)
135 X 15
225 x 12
315 X 10
365 X 6
405 X 2 (back was shot on these)

Wide grip Chins
body weight X 12
body weight X 10
body weight X 10
*biceps really got worked hard on these for some reason.

Seated Rows (wide grip)
100 X 15
150 X 12
180 X 11
220 X 8
*could have done more but I had NO energy left. feel like leaving!

Seated Incline DB Curls
20 X 15
35 X 10 (shoulder hurts really bad from the stretch so I stopped)
45 X 8 standing DB curls
superset 25 X 10 Hammer Curls
extra set 25 X 12 (isolation curls)

Arms are toasted am I am exhausted. workout is starting to be counterproductive so I stopped here. Total workout time was about 1 hour 15 min. (too long)

[diamonds]

Friday June 16th
Chest, Triceps, Shoulders

DB Flat bench
60's X 15 (warm up)
80's X 12 (warm up)
120's x 10
315 X 6 (flat BB bench for 1 set)
130's X 8
100's X 13
*Haven't done DB's in a long time so form was a little wobbly.

DB Overhead Tricep Ext.
60 X 15 (warm up)
125 X 12 (shitty form so I'm dropping down too lighter weight)
100 X 15
100 X 15
*added 2 sets straight bar pushdowns 100 X 15

DB Side Lateral superset with DB Front Raises
20 x 10 side with 3 second static hold/ 20 X 10 front
20 X 10 side/ 20 X 10 front (strict form)
20 X 10 side/ 20 X 10 front (strict from)

[diamonds]

Monday June 19th

Back, Biceps, Legs

Seated Cable Close Grip Rows
120 X 15 (warm up- 4/3 tempo)
160 X 10 (warm up- 4/3 tempo)
210 X 15
250 X 8
180 X 5 (3 sec. static hold on each rep)

Wide Grip Pulldowns (hammer grip) l)---------(l
120 X 12 (warm up)
120 X 10 (warm up)
140 X 10 (4/3 tempo)
180 X 12
240 X 6

BB Curls (preloaded bar)
40 X 15 (warm up)
60 X 12 / 40 X 8 (giant set)
80 X 8 / 50 X 6 (giant set)
25 X 12 Hammer Curls for 1 set
*Biceps were cooked after this routine

Squats
135 x 15 (warm up)
185 x 8 (warm up)
225 X 20
275 X 10
315 X 6 (legs screaming at me)
225 X 16 (gonna puke here)

*toasted and worn out so I'll go home for PWO. Workout time just about an hour

[diamonds]

Tuesday June 20th

Off day today. may go do some cardio. Actually I'm gonna go buy a camera so I can post pics of my 19 inch guns and people will stop hating on me! LOL

Looking forward to tomorrow's lift!

[diamonds]

Wednesday June 21
Chest, triceps, shoulders, traps

BB flat bench
145 x 15 (warm up)
185 x 8 (warm up)
275 x 11 (wanted 15 here)
325 x 4 (needed 5 but no spotter....would have died)
225 x 15 drop set 135 x 10 (and I'm toasted)

Standing Military Press
95 x 15 (warm up)
135 x 12 (warm up)
185 x 8
205 x 4

DB Laterals (single arm)
15 x 15 (warm up)
25 x 10
20 x 12 (2 second static hold)

Tricep Pushdowns
120 x 25 (warm up)
140 x 15 (warm up)
210 x 12
210 x 10
210 x 8

BB Shrugs
315 x 15 x 3

[taiboxa]

wat u running right now boss? (AAS/GH/n' STUFF)
u ever incorp more of a PL'ing regiment w/ IM HIT?

[diamonds]

Shit Tai, my bad, didn't see you posted anything. I'm not running anything right now. Tried some SD a few months ago but it was junk. Getting ready to load up on my next cycle. Lookin like 800mg of test e, 400mg deca, And prob run 400-600mg of Eq as well. Then I will cut down from there.

[taiboxa]

Shit Tai, my bad, didn't see you posted anything. I'm not running anything right now. Tried some SD a few months ago but it was junk. Getting ready to load up on my next cycle. Lookin like 800mg of test e, 400mg deca, And prob run 400-600mg of Eq as well. Then I will cut down from there.

soundsfun.. u shud run a dht w/ that nor group

[diamonds]

Like Masteron?

[taiboxa]

Like Masteron?

drol?

[diamonds]

Monday June 24th
Chest, Shoulders, Triceps

BB Bench
135 x 15 (warm up)
185 x 12 (warm up)
315 X 5
315 x 4 (did this cause I'm pissed that I only got 5 when I wanted 7-8)
225 x 17

Incline DB
85's x 10
90's x 8
60's x 6 (my chest is toasted)

Laterals (giant sets)
20's x 15 side + x 10 reverse flys
25's x 12 side + x 10 reverse flys
25's x 10 side + x 8 reverse flys

Military (seated BB)
bar x 20 (warm up)
225 x 3 (saint happenin.....shoulders hurt)
135 x 12 (super strict form on these.....oh it burns)
155 x 10 (and I'm toasted....pre-exhaust kicks my ass!!!!)

Shrugs (BB)
315 x 15 x 3 sets (front)
225 x 12 x 2 sets (behind back)

Tricep Extensions (rope)
70 x 20 (warm up)
80 x 18
100 x 12
100 x 12

Dips
Body weight + 2 plates (45's) X 8
Body weight + 1 plate (45) X 10
Body weight X 10

*Really good workout today. Took just over an hour. Really liked throwing in the extra exercises because I feel like I really hit the muscle a bit more. Just need to make sure I keep the extra work to a minimum.

[diamonds]

drol?

Man, I just hate the extra bloat with that shit; granted the Test E will bloat me pretty good at those dosages anyway. I don't know how much more weight I can carry on my frame. On top of that, I drink quite frequently and I don't want to destroy my liver with the drol. I know I shouldn't booze but I do and that is just the way it is.....hehe.

[diamonds]

Tuesday June 27th

37 min. cardio on treadmill

Abs

Go home

[taiboxa]

poor lil dork ima miss his log