Stabone's Ironman HIT training log

**Stabone** · 09-04-2007, 05:41 PM

Alright homies, I'm gonna post my workout log using the Ironman HIT training method found on this website. I have used it before with great results in both size and strength. I'm posting this so the newbs and critics can see how this program actually works if you do it right. For all those who think that the volume isn't enough to stimulate growth, give it a try. If you are lifting with the right intensity you will be toasted by the end of the work out!

I won't post my routine because it has been posted hundreds of times and I don't want to waste space. Below is a post to the link that explains this program in detail.
Various Training Techniques

My stats?:
6 foot
248 lb. (12% BF)
Arms- 19.25 warm/ 18+3/4 cold
Legs- A weak 26"

Chest- I don't know, don't know how to measure....50"+?
Calves- A weak 16"

Here we go with the Ironman HIT routine:

Monday September 3rd
CHEST: BB Flat Bench
135 x 15 warm up
185 x 8 warm up
245 x 10
300 x 5
230 x 15 (should have gone heavier)
275 x 4 (just cause I didn't feel fatigued from high reps)

SHOULDERS: DB Press
45's x 15 warm up
65's x 12
85's x 8
80's x 5
** these numbers are a little low, but try doing shoulders after chest

TRICEPS: DB Over-Head Press
45 x 15 warm up
100 x 12
120 x 6
85 x 13 (failure)
**Again, don't forget I did shoulders and chest BEFORE triceps.

Overall it was a good workout. Numbers were less than normal but I haven't been serious for a few weeks so it is expected.

***Doc.Sust*** · 09-04-2007, 10:22 PM

best of luck

**-DedicateD-** · 09-04-2007, 10:26 PM

your shoulder and triceps number will go up quick as you get used to doing them after chest.... i started off slow as well at the end b4 i got hurt i was doing

flat bb press - 295-8, 340-4, 275-12

and moving right into db press

90-8
105-4
70-15

your body will adapt and grow stronger but the first few workouts will be substancially weaker then your used to

**Stabone** · 09-05-2007, 05:24 PM

Wednesday September 5th

I forgot how hard this workout kicks your azz. I'm going to change things up just a bit for sake of ease on my old body. I'm gonna move legs to Saturday so they have their own day. I can't do legs AND back on same day, it's just too much for me. I think I will benefit much more this way.

QUADS: BB Squats
Bar x 15 warm up
135 x 10 warm up
275 x 12
315 x 6
275x 10
225 x 15

HAMMYS: SLD
bar x 15 warm up
135 x 12
175 x 9
225 x 6
155 x 10

BACK thickness: CG pullups (machine)
90 x 15 warm up
180 x 12
225 x 8
270 x 5
195 x 10

BACK width: Wide Grip Seated Rows
120 x 15 warm up
160 x 10
210 x 6
160 x 8
160 x 7

BICEPS: BB Curls (long bar)
very strict form here. 2 seconds up, pause, 3 seconds down
bar x 15 warm up
105 x 8
85 x 10
65 x 12
65 x 11

This workout kicked my butt! I was pretty toasted after doing legs. Didn't have much left for back. My lifts were WAY down! My body tells me the workload is too much so this is the reason I have decided to move legs to their own day.

**Stabone** · 09-08-2007, 10:28 AM

Friday September 7th

BB Incline:
135 x 15 (warm up)
185 x 8 (warm up)
275 x 8
315 x 3 (too heavy, reps were crap form!)
275 x 9 (last 2 reps were assisted)

225 x 8 (perfect form with 3,1,3 tempo)

Seated BB Shoulder Press:
bar x 15 (warm up)
135 x 8 (warm up)
185 x 8
205 x 4
155 x 10
155 x 14 (failure)

CG Bench: so sh!tty I don't even want to post it

**Ronnie Rowland** · 09-09-2007, 08:32 AM

Originally Posted by Stabone

Wednesday September 5th

I forgot how hard this workout kicks your azz. I'm going to change things up just a bit for sake of ease on my old body. I'm gonna move legs to Saturday so they have their own day. I can't do legs AND back on same day, it's just too much for me. I think I will benefit much more this way.

QUADS: BB Squats
Bar x 15 warm up
135 x 10 warm up
275 x 12
315 x 6
275x 10
225 x 15

HAMMYS: SLD
bar x 15 warm up
135 x 12
175 x 9
225 x 6
155 x 10

BACK thickness: CG pullups (machine)
90 x 15 warm up
180 x 12
225 x 8
270 x 5
195 x 10

BACK width: Wide Grip Seated Rows
120 x 15 warm up
160 x 10
210 x 6
160 x 8
160 x 7

BICEPS: BB Curls (long bar)
very strict form here. 2 seconds up, pause, 3 seconds down
bar x 15 warm up
105 x 8
85 x 10
65 x 12
65 x 11

This workout kicked my butt! I was pretty toasted after doing legs. Didn't have much left for back. My lifts were WAY down! My body tells me the workload is too much so this is the reason I have decided to move legs to their own day.

Stabone, in the original design back width and legs were never trained on the same day as it's way too hard on the CNS. I'll have the original routine up next week for everyone. You'll find the orignal routine very user friendly and your mass-strength is going to sky rocket..

**Stabone** · 09-09-2007, 10:48 AM

Originally Posted by SLINGSHOT TRAINING GURU

Stabone, in the original design back width and legs were never trained on the same day as it's way too hard on the CNS. I'll have the original routine up next week for everyone. You'll find the orignal routine very user friendly and your mass-strength is going to sky rocket..

Cool. Last few time I did the HIT program I modified it a bit too. Something just didn't seem right about doing 2 huge muscle groups on the same day. Looking forward to your post of the original.

**customworksking** · 09-09-2007, 12:45 PM

Originally Posted by SLINGSHOT TRAINING GURU

Stabone, in the original design back width and legs were never trained on the same day as it's way too hard on the CNS. I'll have the original routine up next week for everyone. You'll find the orignal routine very user friendly and your mass-strength is going to sky rocket..

like to see the org because the 1 I got is Back:chin ups,rows,biceps,calves,quads and Hams

**BWhitaker** · 09-09-2007, 11:40 PM

ROCK CHALK JAYHAWK!

Thats were i went to school....Love to see the football team finally kicking @ss.

**Stabone** · 09-10-2007, 02:11 PM

Originally Posted by BWhitaker

ROCK CHALK JAYHAWK!

Thats were i went to school....Love to see the football team finally kicking @ss.

did you play ball at KU Whit?

**Stabone** · 09-10-2007, 04:15 PM

Monday September 10th

Back:
Bent-Over BB Rows-
135 x 12 warm up
185 x 10
225 x 10
275 x 6 (form weakened on last few reps)
245 x 9

Wide Grip Pulldowns-
120 x 12 warm up
160 x 12
200 x 7
180 x 9
160 x 11

Biceps-
Seated Alternating DB Curls
20's x 12 warm up
40's x 9
50's x 6
40's x 8
30's x 13

Back workout was pretty shitty. Didn't really like the exercises but i wanted to switch it up a little. Arms were toasted by the last set. Felt strong today.

**BWhitaker** · 09-11-2007, 04:09 PM

Originally Posted by Stabone

did you play ball at KU Whit?

Nope...im friends with some current fball players, and so is my wife.

Im not the bwhitaker that played for them, lol

**Stabone** · 09-11-2007, 05:29 PM

Haha, would have been funny if that WAS you! Looks like we got a pretty good team so far. We haven't played anyone yet but we have put up almost 100 points in our first 2 games. Not too shabby.

**-DedicateD-** · 09-11-2007, 08:27 PM

Originally Posted by SLINGSHOT TRAINING GURU

Stabone, in the original design back width and legs were never trained on the same day as it's way too hard on the CNS. I'll have the original routine up next week for everyone. You'll find the orignal routine very user friendly and your mass-strength is going to sky rocket..

im looking forward to the original routine im curious how it will be laid out lets seee it

**Stabone** · 09-11-2007, 09:03 PM

Originally Posted by -DedicateD-

im looking forward to the original routine im curious how it will be laid out lets seee it

My guess is that it will be a 4 day split but I hope not.

**BWhitaker** · 09-11-2007, 11:01 PM

Originally Posted by Stabone

Haha, would have been funny if that WAS you! Looks like we got a pretty good team so far. We haven't played anyone yet but we have put up almost 100 points in our first 2 games. Not too shabby.

Its just an alias ive used but my wife thought it was funny when there was an actual player named that...i just like the name lol

First shutout in over a decade and more offense than i can remember...looking good. I just left lawrence less than a year ago...i love that place

**Stabone** · 09-12-2007, 05:19 PM

Monday September 12

CHEST:
DB Bench press 15 degree incline
45's x 15 warm up
105's x 9
120's x 6
105's x 8
80's x 12 (failure)

SHOULDERS:
BB Military (standing)
bar x 12 warm up
185 x 6
155 x 9
135 x 12 (failed on 12)

TRICEPS:
EZ bar skulls (pre-loaded bars)
40 x 15
80 x 10
100 x 6 (failed trying to do 7th rep)
80 x 9
60 x 13 (failure)

Toasted. Felt like a really good workout but numbers were a little lower than I had hoped. Probably because I only ate a sandwich for lunch and nothing else today!

Oh well...

**Ronnie Rowland** · 09-12-2007, 07:46 PM

The original routine is a 3 day per week split. However, I've changed the name to the "Single-Shot" Slingshot Training System because the name Ironman is now copyrighted.

Doc.Sust just posted it for everyone at the top of the training section.

**Stabone** · 09-13-2007, 12:05 AM

Originally Posted by SLINGSHOT TRAINING GURU

The original routine is a 3 day per week split. However, I've changed the name to the "Single-Shot" Slingshot Training System because the name Ironman is now copyrighted.

Doc.Sust just posted it for everyone at the top of the training section.

Thanks Guru!!!! I read over it briefly but I found myself so anxious that I scrolled over a lot of it. I will probably read over 5-6 times and pick it apart so I fully understand it and then make a program that follows my understanding of the methods described. This obviously took a TON of time and I for one really appreciate all of your hard work. Looks like Sust has put in a good deal of time to help break the program down. Props to both of you guys on this one. Looking forward to studying the program and sharing my experience with everyone here.

**Ronnie Rowland** · 09-13-2007, 12:44 PM

Originally Posted by Stabone

Thanks Guru!!!! I read over it briefly but I found myself so anxious that I scrolled over a lot of it. I will probably read over 5-6 times and pick it apart so I fully understand it and then make a program that follows my understanding of the methods described. This obviously took a TON of time and I for one really appreciate all of your hard work. Looks like Sust has put in a good deal of time to help break the program down. Props to both of you guys on this one. Looking forward to studying the program and sharing my experience with everyone here.

Thanks for the kind words Stabone. I'm going to summarize it a bit but for now look at it as simply periodizing diet/training together.

TRAINING (alternate back and forth between a key exercise and a secondary exercise each time you train a body part)

1) Weeks 1 and 2 (prime) use low volume (1 set per body part twice a week)

2) Weeks 3, 4 , 5 and 6 (blast) use high volume (4 sets per body part twice a week)

3) Weeks 7 and 8 (cruise) use moderate volume (2 set per body part twice a week)

DIET/SUPPLEMENTS

Weeks 1 and 2 add aerobics, drop carbs and lose about 2 pounds in that 2 week period. No fast acting anabolic supplements allowed. Reduce saturated fats and high GI carbs to an absolute minimum. Keep protein intake at around 1.25 grams per pound of body weight.

Weeks 3, 4 ,5 ,6 , 7 and 8 (6 week mass phase-blast and cruise combined). Drop all forms of aerobics, increase calories to put on muscular weight, add fast acting anabolic supplements, keep protein intake at 1.25 grams per pound of body weight.. Eat more saturated fats, hi *** carbs, and protein for breakfast and post workout/or in evening on non training days. Take anabolic supplements like creatine and hydro whey protein with hi GI carb like Waxy Maize 10-30 minutes before breakfast and post workout meal to increase the rate of absorption.

Very simple.....
__________________

**audis4** · 09-13-2007, 04:17 PM

where are the deadlifts?

**Stabone** · 09-13-2007, 05:35 PM

Originally Posted by audis4

where are the deadlifts?

Haven't incorporated them yet. I will most likely throw them in every other back workout in place of thickness exercise.

**audis4** · 09-13-2007, 07:39 PM

^^sounds good, I'll be following, GL!

**Stabone** · 09-14-2007, 01:36 AM

well. I have done a lot of reading and taking notes on Guru's new program. I will probably continue with the program I am currently on and then switch over to his new routine. I really like the modified HIT training routine that I am doing now, as I have done it 3 times with GREAT results. I really like his new routine but I need to more fully understand it before I jump into it. I'll keep everyone posted. You may notice SOME changes in my routine based on what I have learned from Guru's new Sling Shot method.

**audis4** · 09-14-2007, 02:11 PM

^^ make sure to post your new routine stabone, I'll be interested

**Ronnie Rowland** · 09-14-2007, 06:11 PM

Originally Posted by Stabone

Haven't incorporated them yet. I will most likely throw them in every other back workout in place of thickness exercise.

I guess great minds think a like because it was supposed to read-alternate dead-lifts with rows every other workout to build back thickness. Go ahead and do 4 sets of dead-lifts in the blast, 2 sets in the cruise and 1 set in the prime before you do the "secondary" quad exercise. I re-read everything and that was the only error I found. I am in the process of correcting that and adding a 5 day split for those wanting to reach their ut-most genetic potential as a competitive bodybuilder. I am working on a summary as well.

Good luck

**Stabone** · 09-14-2007, 11:31 PM

Alright, today i incorporated some of the new Sling Shot techniques into my training. You will probably be able to tell by my rep schemes. Right now I don't want to incorporate too much because I have been working on a training routine based on the Sling Shot method that I am going to start in a few weeks. My workout is almost complete but I need to re-read the nutritional part a few times.

Friday September 14th

BACK:
Barbell bent-over rows
bar x 15 warm up
95 x 8 warm up
185 x 8 (prep)
245 x 5
215 x 9
165 x 14

Dead Lifts *did these in addition to back thickness exercise because I felt like I needed a little extra work. Kept weight light.
135 x 5
225 x 5
315 x 5

CG Pullups (on lat pulldown machine)
120 x 8 (prep)
180 x 6
140 x 9
110 x 12

BICEPS:
BB Curls (pre-loaded bars)
70 x 9 (prep)
100 x 6
70 x 10
50 x 13 (failure on 13th rep)

TRAPS:
225 x 15

Overall it was a good workout. Could tell a difference by changing the rep scheme and including the "prep" set for the compound movements.Wasn't too happy with the pull ups because I felt it all in the biceps.

**Stabone** · 09-15-2007, 11:17 AM

Originally Posted by SLINGSHOT TRAINING GURU

I guess great minds think a like because it was supposed to read-alternate dead-lifts with rows every other workout to build back thickness. Go ahead and do 4 sets of dead-lifts in the blast, 2 sets in the cruise and 1 set in the prime before you do the "secondary" quad exercise. I re-read everything and that was the only error I found. I am in the process of correcting that and adding a 5 day split for those wanting to reach their ut-most genetic potential as a competitive bodybuilder. I am working on a summary as well.

Good luck

On the deads, do you mean in addition to, or in place of the thickness rows?