HIT Weight Lifting Log

[UberSteroids]

Time to get huge!

The Split:
Day1: Chest-Triceps-Shoulders
Day2: OFF
Day3: Legs/Calves
Day4: OFF
Day5: Back/Biceps/Traps
Day6: OFF
Day7: OFF

Stats:
100% Natural
(09-01-10) 6'3 @ 230 w/ 17%
(11-01-10) 6'3 @ 246
(12-01-10) 6'3 @ 255

[UberSteroids]

09-03-10
Back - Biceps

Deadlift
135x10
185x6
235x7

Bent over D-bell rows
45s x10
60s x5
90s x9

BB standing curls
65x10
75x7
95x4

Palm up pull down
50x10
80x8
120x7

Total session time:19 minutes

[UberSteroids]

09-04-10
Chest-Triceps-Shoulders

D-bell flies:Incline BB bench superset
25s x 10 : 135x8
155x6
185x4

Dips
BWx8
BWx1 - static till failure + negative failure

Military d-bell
45s x 10
45s x 10
55s x 8 + 3 negatives

Cable press down
60x12
90x8
90x1 static failure + negative failure

D-bell laterals
25s x 9 [positive, 2 sec static, 2 negative]

Shrugs
55s x 12 [positive, 3 sec static, 3 sec negatives]

Session time: 22 minutes

[boz]

Seems like he has really put alot of intensity very similar to drop sets, I like it.

Best of luck 2nd time round, I know it ain't easy especially with busy lifestyles

[UberSteroids]

Seems like he has really put alot of intensity very similar to drop sets, I like it.

Best of luck 2nd time round, I know it ain't easy especially with busy lifestyles

Thanks a lot bud!

[bntz305]

::::GOOD LUCK UBEr:::::

[UberSteroids]

::::GOOD LUCK UBEr:::::

Thanks, friend!

[UberSteroids]

09-05-10 off
09-06-10 off
09-07-10 off

[UberSteroids]

09-08-10
Back/Biceps

Deadlift
135x10
185x5
245x8 ( +5% +1rep )

Bench d-bell rows
45s x10
60s x8
90s x10

Barbell curls
65x10
85x6 ( +15% )
95x5 positive, x3 forced, x1 negative ( +1 pos, +3 forc, +1 neg )

Palm-up pull down
80x10
100x8
120x8 positive, x3 forced, x1 negative ( +1 pos, +3 forc, +1 neg )

Session time: 20 minutes

[UberSteroids]

09-09-10
Chest-Triceps-Shoulders

Incline bench
135x8
135x6
155x6 ( -2rep )
185x8 ( +4rep )

Dips
BWx6
BWx6 ( +1set )
BWx1 static, x3 negative ( +2neg )

Military d-bell press
45s x10
55s x8, x1 negative ( +20% +1 neg )
55s x7, x2 forced, x1 negative : Drop set 35s x3
( +2forc, +drop set )

Cable press down
70x8
90x7, x1 static, x1 negative

[UberSteroids]

09-10-10 Off
09-11-10 Off
09-12-10 Off

[UberSteroids]

09-13-10
Back/Biceps

Deadlift
135x10
185x5
255x8 ( +4% )

Bench d-bell rows
45s x10
60s x6
100s x8 ( +10% )

Barbell curls
65x10
85x6
100x5 +3forced +1negative ( +5% )
90x3 +2forced +3negative ( +1set )

Palm-up pull down
80x10
100x6
130x7 ( +8% )

Session time: 24 minutes

[UberSteroids]

It has been quite a bit since I did a good leg workout, this is more of a warm-up than anything.

09-14-10
Legs

Squats
135x10
135x10
135x10

Lunges w/ d-bells
25s x10
25s x10

Standing single-leg curls
50x12
80x10

Elliptical max resistance:2 minutes

Session time: 12 minutes

[UberSteroids]

09-15-2010

Chest/Triceps/Shoulders

Incline Bench
135x10
155x6
195x5 +3forced ( +5% )

Dips
BWx6
BWx4
BWx5 negatives ( +2rep )

Military d-bell press
45s x10
55s x8
55s x7 +3forced +drop set 35s x4 ( +set )

Cable press down
60x10
80x7
90x5 + 3forced +60x4 drop set

Front plate
35x16
45x11

Rear delt d-bells
45s x14

Session time 26 minutes

[UberSteroids]

09-16-10 Off
09-17-10 Off
09-18-10 Off
09-19-10 Off

[UberSteroids]

09-20-10

Back/Biceps

Deadlift
135x12
185x5
225x2
290x7 ( +15% )

D-handle wide grip pull down
100x12
120x8
140x8

V-handle pull down
180x5 +3forced

Barbell curls
65x10
85x6
100x6 positive, x3 forced ( +1rep )
90x6 positive, 3x rest pause, 3x forced, x1 negative ( +rest pause )



Session time : 16 minutes

[UberSteroids]

09-21-10
Chest/Triceps

Incline Barbell
135x10
155x5
195x6 +3forced ( +1 rep )

Flat D-bell bench
70s x6
90s x8 +4forced
45s x4 drop set

Dips
BW x7 ( +1rep )
BW x5 negatives

Triceps press down
80x7
90x6
90x6 +3 forced

Session time: 18 minutes

[UberSteroids]

09-22-10 Off
09-23-10 Off
09-24-10 Off

09-25-10
Back/Biceps B

Barbell rows
115x8
165x6
185x5 +3 rest pause

Barbell curls
65x10
85x6
105x6 +2rest pause +3forced ( +5% )
95x7 +3forced ( +5%, +1rep )

V-bar pull down
120x10
140x5
180x5 +3forced

Palm-up pull down
100x10
120x5
135x7 ( +5% )

Session time: 18 minutes

[CMB]

How is it going so far?

[UberSteroids]

How is it going so far?

Hey CMB,

I say for only three weeks into it, it is going great. I would never thought of making ANY kind of progress from lifting only twice a week with rest periods up to 4-6 days in between, not to mention that a single workout session only takes me about 20 minutes.

The main things about this training is that in each exercise the last heaviest set really has to be brutal. It is more about me not breaking down mentally. I have a great workout partner which I think is a must for this to be a very effective workout. Another thing, till now I was doing Day 1 - Back/Biceps, Day 2 - Chest/Triceps/Shoulders, Day 3 - Legs and then take about 5-6 days off. Not a good idea. Even though your muscles might feel fine and recovered on the 5th day, you will feel fatiqued systemically. I just listened to Mike Mentzer's seminar about "Recovery Ability" and it definitely cleared my mind.
So this being said, the new split will be Day 1 - Back/Biceps, then about 3-4 days off before doing Chest/Tricpes and so on.
Keeping a journal and making a progress EVERY workout is also required. It doesn't matter if you only add 2.5Lbs to your lift from one workout to the next or that one extra rep. You have too keep the progress.

So, in only three weeks:
Deadlift 235x7 to now 315x6
Incline barbell 185x4 to now 195x6 +3forced
Barbell curls 95x4 to now 105x6 +2 +3forced

I also went up 7 Lbs.

Not to mention I walk to the gym, knock it all out one by one and leave after 20 minutes.

That last working set of each exercise is critical, this is what will stimulate the growth, so make sure it is a maximum effort.

Example: Barbell curls, I do it with a weight that I can do about 6-8 times w/o any help. So in my case I did 105x6 and I could not do seven for hell! So I put the bar down for 5 seconds and did 1 more rep, after that again, 5 seconds down and another rep. I keep doing this till I can't do another one on my own, then where my workout buddy comes in and helps me with extra 3 forced reps! I pefrorm each rep of any exercise in a controlled form with a 3-2-3 time. Meaning 3 sec up, 2 sec static hold and followed by a 3 sec down negative.

Let me know if you have any questions!

[Td00]

Thanks for keeping us updated!

Are you gaining good mass with this routine?

[UberSteroids]

Thanks for keeping us updated!

Are you gaining good mass with this routine?

Thanks for checking in!

My weight jumped up by 7 Lbs so far in three weeks and I can see slight difference.

I will post before after pics every three monhts.

[UberSteroids]

10-04-10
Back-Biceps-Traps

Deadlift
135x10
225x8
275x4
315x5 ( +9% )

Barbell curls
85x8
95x6
115x5 +3rest pause +2forced ( +10% )

V-bar pulls
120x10
140x6
180x6 +2forced ( +2 reps )

Palm up pull down
100x10
120x6
130x6

D-bell shrugs
90s x8
90s x8

[UberSteroids]

10-05-10 OFF

10-06-10
Chest/Triceps

Incline barbell
135x8
155x6
185x8+3forced

Incline d-bell press
70s x7 +3forced

Triceps press down
70x8
80x6
90x6+2forced

Flat d-bell bench
90s x7+3forced
90s x6+2forced drop set 55s x6

Nose breakers
55x14
75x5+2forced

[tbody66]

Uber, stick with it, I've always loved Mike Mentzer's approach. Sounds like you have everything in place to keep progressing. We're here for you and waiting to hear about all the progress.

[KeyMastur]

curious about what kind of shape you were in before you started. had you not been lifting for months ? etc

[UberSteroids]

curious about what kind of shape you were in before you started. had you not been lifting for months ? etc

Yes, I have been off lifting for good 4 months... I just did it on and off, but did not keep up with any routine.

I should be going strong here pretty fast, so far this type of workout really kicks my butt. Especially utilizing this 3-2-3 second for each rep, on top of forced reps and going to total failure. Brutal!

[UberSteroids]

Uber, stick with it, I've always loved Mike Mentzer's approach. Sounds like you have everything in place to keep progressing. We're here for you and waiting to hear about all the progress.

Appreciate the support, friend.
Motivation at 100%

[UberSteroids]

10-08-10
Legs A / Abs

Squats
135x12
135x12
155x8
175x8
225x6

D-bell lunges
25s x12
35s x8

Standing single leg curl
60x12
80x8
100x7

Knee raises
x14
x12
x12

[oldschoolfitness]

good log and updates just found this and always been a fan of short hard workouts best of luck, will be checking in bro

[UberSteroids]

good log and updates just found this and always been a fan of short hard workouts best of luck, will be checking in bro

Appreciate it!

[UberSteroids]

10-11-10
Back/Biceps

Deadlift
135x10
225x8
315x4

Barbell curls
65x10
85x8
105x4
115x5 +3rest pause +2forced
75x max

V-bar lat pulls
120x10
140x8
180x4

Pam up pull down
100x10
120x8

Spider curls
70x8
100x9

[Cousinbutch]

Are the sets you're listing before the final one all warm ups?

[UberSteroids]

Are the sets you're listing before the final one all warm ups?

Yes sir, I do them in a 3-2-3 fasion. Meaning 3 sec up - 2 sec static and then 3 sec down. On the heavy set which is my workout set, I just go all out till I fail... then I do rest pause right away and then my spotter helps me with forced reps right away. Of course not on all exercises. Deadlift and squats for example are just going to positive failure.

[l2elapse]

lots of upper body, wheres the wheels

[UberSteroids]

lots of upper body, wheres the wheels

Haha, right there! I just started implementing them into the routine as I had some really hard times recovering my lower back from the heavy deadlifts. Now, it seems to be fine so the legs will be in a regular split.

Thanks for pointing that out!

10-08-10
Legs A / Abs

Squats
135x12
135x12
155x8
175x8
225x6

D-bell lunges
25s x12
35s x8

Standing single leg curl
60x12
80x8
100x7

Knee raises
x14
x12
x12

[UberSteroids]

So I jumped on the scale today... same time of the day in the early AM, breifs only. The scale shows 242 Lbs. That means my weight went up from 230 to 242 in a month and a half of 2900-3000 cal diet and HIT. I know this is not all muscle... I think I must of screwed up with the rapid calorie increase... shooting from 1900 to 3000 is a lot.

[UberSteroids]

10-13-2010

Chest-Triceps

Incline barbell
135x8
155x6
195x6+2forced

Incline d-bell
70s x9 +2forced

Triceps press down
70x8
90x6
90x6 +2forced

Flat d-bell bench
90s x9
90s x5+2forced drop set 55s x4

Nose breakers
65x12
75x7

[Cousinbutch]

Ahh gotcha sounds good, I train pretty much Mentzer style as well. You sure you need so much warm up? Like for instance after the first heavy set of your first chest exercise it probably isn't necessary to do warm up sets for triceps when they get hit doing the chest exercises. I used to do warm ups for my following lifts too but I think it leads to overtraining. But if you're worried about injury its understandable.

[UberSteroids]

Ahh gotcha sounds good, I train pretty much Mentzer style as well. You sure you need so much warm up? Like for instance after the first heavy set of your first chest exercise it probably isn't necessary to do warm up sets for triceps when they get hit doing the chest exercises. I used to do warm ups for my following lifts too but I think it leads to overtraining. But if you're worried about injury its understandable.

Yeah, sicne I applied Mentzer style workout principles into my routine... I don't think I am ever going back to anything else. It hits me really good and the progress it great.

As to the extra warm up sets... I just feel much better performing the next heavy set when I do one semi heavy right before. Such for barbell curl, I would do 2 warm ups... then 3rd warm up with about 105lbs only 4 times, then do my final set of 115 max and forced reps. Altough on some exercises I will be taking them out of the routine, seems to be too much at times.