HIT Weight Lifting Log

[UberSteroids]

10-15-10

Legs/Abs

Squats
65x12
155x8
205x6
205x5

D-bell lunges
25s x15steps
35s x12steps

Standing single leg curl
60x8
100x7
90x6

Calf raise
BWxmax
BWxmax

Overhead cable pull abs
50x12
70x7

Side d-bells
40s x8
40s x8

Side cable rotation
50x9
50x8

[UberSteroids]

10-18-10
Back-Biceps

Deadlift
135x8
225x6
315x6

Barbell curls
65x8
85x6
105x2
115x6 +2rest pause +2forced

Close grip barbell
75x14

Super wide grip lat pulls
100x8
140x9

V-bar lat pulls
140x6
180x5

Cable preacher curls
100x8
120x7

Barbell wrist curls
45x14

[UberSteroids]

Edit

[l2elapse]

im following, keep up the great work. Have you ever tried 5 min light cardio before leg days?

[UberSteroids]

im following, keep up the great work. Have you ever tried 5 min light cardio before leg days?

No, I nave have... I always thought about it though... that would get some blood going in there and warm them up...
I will definitely try it on the next leg day.

Any other advice is welcome!

Thank you for checking in!

[l2elapse]

No, I nave have... I always thought about it though... that would get some blood going in there and warm them up...
I will definitely try it on the next leg day.

Any other advice is welcome!


Thank you for checking in!

5 min brief cardio always does wonder for my leg days IMO

[UberSteroids]

10-20-10
Chest-Triceps-Shoulders

Note: This will be a tough workout since my arms are still in pain after Monday, I will have hard times holding any heavier weight.

Incline barbell
135x8
175x6
195x4 :\

Incline d-bells
90s x8

Flat d-bell bench
90s x7 :\

D-bell military press
40s x8
55s x8 :\

Nose breakers
55x10
75x9

Press down
70x6
90x7

Rear delt d-bells
40s x11

Side delt cable
30x14

Not happy about this session at all... Next time I might be adding additional day OFF to get my arms all the rest they need.

[UberSteroids]

10-22-10
Legs-Calves

Cardio-elliptical heavy setting 5 minute warm up

Squats (all the way down, 3-1-3)
85x12
135x8
225x6
225x5

D-bell walking lunges
40s x10
55s x10
70s x8

Single leg curl standing
60x12
100x8

Calf standing (2-3-4)
BWx12
BW+25 x10

Abs side cable pull (rotation)
80x8 left side
80x8 right side

Cardio-elliptical heavy setting 3 minutes

[l2elapse]

did cardio help at all? I also do it at a moderate pace, just starting to break a sweat.

10-22-10
Legs-Calves

Cardio-elliptical heavy setting 5 minute warm up

Squats (all the way down, 3-1-3)
85x12
135x8
225x6
225x5

D-bell walking lunges
40s x10
55s x10
70s x8

Single leg curl standing
60x12
100x8

Calf standing (2-3-4)
BWx12
BW+25 x10

Abs side cable pull (rotation)
80x8 left side
80x8 right side

Cardio-elliptical heavy setting 3 minutes

[UberSteroids]

did cardio help at all? I also do it at a moderate pace, just starting to break a sweat.

Oh yeah, I was going to mention that too.

It is far better feeling than stretching alone prior to lifting. It felt great right at the start of the first warm up set. It pretty much felt as I did some warm up sets without having that first "awkawrd" feeling when I first do a set.

Thanks a lot brother.

[l2elapse]

good to hear. keep up the good work

Oh yeah, I was going to mention that too.

It is far better feeling than stretching alone prior to lifting. It felt great right at the start of the first warm up set. It pretty much felt as I did some warm up sets without having that first "awkawrd" feeling when I first do a set.

Thanks a lot brother.

[Choppers]

Uber - great thread and clear and obvious development going on BIG TIME. Keep it up man.

I've just started my cycle and after reading this thread and a website article and decided to copy it and the progress is excellent. I was stuck at a level before and its finally good to see the lifts keep increasing.

[UberSteroids]

Uber - great thread and clear and obvious development going on BIG TIME. Keep it up man.

I've just started my cycle and after reading this thread and a website article and decided to copy it and the progress is excellent. I was stuck at a level before and its finally good to see the lifts keep increasing.

Thanks, friend.

I am really amazed that I am able to progress at this rate naturally and with training each muscle group only once a week.

Here is the current split:

Day1: Back/Biceps/Forearms
Day2: OFF
Day3: Chest/Triceps/Shoulders
Day4: OFF
Day5: Legs/Calves/Abs
Day6: OFF
Day7: OFF

I'm glad you are checking in. Also, I wish you best with your cycle... drop in and let me know how that goes.

[UberSteroids]

10-25-10
Back/Biceps

T-bar rows
45x12
90x8
135x8
225x6

Barbell curls
65x8
85x8
115x7 +3 rest pause +2 forced

Close grip barbell
85x9 +3forced

Super wide grip lat pulls
100x12
150x9

Single arm hammer preacher curls
25s x8
25s x7

V-bar lat pulls
180x6

21s
55x21

[UberSteroids]

10-27-10
Chest-Schoulders-Triceps

Incline barbell
135x10
175x6
195x7

Incline d-bell
90s x8

D-bell military
45s x9
55s x8

Flat d-bell flies
25s x14
45s x8

Nose breakers
55x10
85x6

Cable Press down
70x8
90x7

Rear d-bell delts
40s x10
40s x10
40s x8

[UberSteroids]

10-30-10
Legs/Calves

Squats
85x10
85x10
195x4
245x6 ( +9% )
225x6

D-bell lunges
55s x10
70s x9 ( +40% )

Single leg curl standing
60x12
100x8 ( +1rep )

Standing claves
BW x16
BW+45 x12 ( +18 % )

[UberSteroids]

11-01-10
Back/Biceps

Deadlift
135x12
225x6
335x5 ( +7% )

Barbell curls
65x8
85x8
115x8 ( +2 reps )
95x7 +2 rest pause +1 foced

Close Grip Barbell curls
85x7 +2 forced

T-bar rows
45x10
90x10
225x6 +1forced ( +1 rep )

Super wide grip lat pulls
100x15
160x6 +1forced ( +6% )

Single arm hammer preacher curls
35s x10 ( +40% )

EZ bar close grip 21s
55x21

Reverse grip curls
55x7

[UberSteroids]

11-03-11
Chest-Shoulders-Triceps

Incline barbell
135x10
165x8
195x8 ( +1rep )

Incline d-bell bench
90s x7

D-bell military press
45s x8
55s x7

Flat d-bell bench
90s x8

Close grip bench
65x12
85x8
105x6

Nose breakers
55x16
95x5 ( +12% )
75x6

Side d-bell delts sitting
15s x10
25s x7

Rear delts d-bells
45s x10
55s x9 ( +20% )

[l2elapse]

any pics with your progress?

[Sicko]

I like the intensity, keep it up, it sounds like it is doin ya rite...

[UberSteroids]

any pics with your progress?

Hey bud,

The only picture from before that I have is from about 7 years ago, haha.

I could take a recent picture, but all you will see is a bulker. I will wait till January and take a shot right before my cutting and then after cutting, so I will post up.

[UberSteroids]

I like the intensity, keep it up, it sounds like it is doin ya rite...

Yeah, comparing this to most of the workout routines and style that I have been doing in the past it feels like I never really workout out hard before!

Never going back!

Thanks for checking in man.

[l2elapse]

keep on rolling

[UberSteroids]

11-05-11
Legs/Calves

Barbell squats
85x12
135x10
225x5 (+15%)
255x5 (+4%)
225x6

Walking d-bell lunges
55s x10
70s x10 (+1 rep)

Single standing leg curl
60x10
100x8 (+1rep)
90x8 (+1set)

Standing calf raise
BW x12
BW+45 x12
BWx16

[UberSteroids]

My current bulker pic. 6'3 @ 248 with High BF % LoL

[bigno5]

Keep it up!

[l2elapse]

great size...keep it going followed but a great cutter and you will be ripped!

[UberSteroids]

great size...keep it going followed but a great cutter and you will be ripped!

Yeah, hopefully this time I will learn how to cut down without cutting all the muscle mass! Haha.

[UberSteroids]

11-22-10
Chest-Triceps-Shoulders

Flat barbell bench
135x12
185x6
225x8
205x8

Nose breakers:Close grip bench super set
65x14 : 65x8
85x8 : 85x7

Incline d-bell bench
90s x6

Incline barbell bench
185x5

Military d-bell press
55s x8
60s x8
70s x6

Side d-bell delts sitting
20s x max x3 sets

Close grip bench press
95x9

Rear delt cables
30s x max x2 sets

[growing1]

Thats freaking awesome man. Keep it up. I just started back recently and am no way in your weight category but I have been doing HIT to get back to it. I only go 3 days a week due to time constraints and with my decent diet I notice fast and impressive gains almost every single workout. Your posts give me confidence that what I'm doing is going to work too. It has so far at least.

[UberSteroids]

Thats freaking awesome man. Keep it up. I just started back recently and am no way in your weight category but I have been doing HIT to get back to it. I only go 3 days a week due to time constraints and with my decent diet I notice fast and impressive gains almost every single workout. Your posts give me confidence that what I'm doing is going to work too. It has so far at least.

I am glad to hear that brother. I was 175 Lbs when I started lifting 7 years ago. My current workout split is also 3 days per week and I believe it is optimal for HIT style of training. Get to it and make sure that you lift hard and eat plenty of good food! If you have any questions as to the workout or the diet, feel free to send me a message or post a question here. I will be happy to help you out.

Keep it strong!

[growing1]

thanks alot bro. I really think the 3 day split is nice too cause you don't feel like you have to force it in on days if your busy like I am. You sound like me. I started around the same weight. I just weighed myself today and I was at 198. I've gained 10 lbs in about 5 weeks since I started HIT. I'm eating super lean though so along with the training I'm getting quality muscle. It helps too that I get to lift two times each day I work out. I'm in school right now so I hit it between classes at lunch and also directly after school. I think that also lets me focus on individual body parts per session (like I was on a 6 day split) but in half the time. It also bumps my metabolism 2 times a day which is helping with staying lean during the process. The weight gain and strength gain is awesome especially since I'm all natural...but hopefully not for long.....

[growing1]

My current bulker pic. 6'3 @ 248 with High BF % LoL

Looks good dude....Your gonna look super huge once you lean out.

[tbody66]

Where have you been, you only get on every other week or what??? I haven't seen you checking out my thread in the diet section and letting me know what you think of my progress. Also I would love for you to check out the AR remote trainer thread there, I'd love you to throw your name in the hat for that one, I know you'd kill.

Stop being such a stranger, glad to see you were back the last couple of days though.

[UberSteroids]

Where have you been, you only get on every other week or what??? I haven't seen you checking out my thread in the diet section and letting me know what you think of my progress. Also I would love for you to check out the AR remote trainer thread there, I'd love you to throw your name in the hat for that one, I know you'd kill.

Stop being such a stranger, glad to see you were back the last couple of days though.

Hey brother,

I have been here and there, school got busy. I haven't missed a single workout though.

As to your threads... going there right now.

[tbody66]

Hey brother,

I have been here and there, school got busy. I haven't missed a single workout though.

As to your threads... going there right now.

Cool, when are we getting new pics?

[UberSteroids]

Cool, when are we getting new pics?

It will be a while! Haha.

[UberSteroids]

11-26-10
Back-Biceps

Deadlift
135x12
135x8
245x6
335x7

Barbell curls w/ arm blaster bar
65x12
85x10
105x7
95x7

T-bar rows
1plate x12
2plates x10
4plates x7

Hammer curls d-bells
45s x10
60s x5
55s x9

Super wide lat pull down
100x14
150x8

Preacher close grip bar curls w/ elbows close
65x8
65x7
65x7

[UberSteroids]

11-29-10
Chest-Triceps-Shoulders

Flat barbell
135x12
135x10
185x6
225x5 ( -3 reps )
205x5

Wow... weak as a joke, thanks to my buddy making me drink over the weekend. I was an idiot that gave in and now I have to pay for it with a shitty workout.

D-bell military
55s x10
70s x8
70s x6

Incline d-bell
90s x5 ( -3 reps )

Nose breakers : Close grip bench superset
65x14 : 65x10
85x9 : 85x7
105x3 : 105x6

Side d-bells
20s x16
20s x14

[l2elapse]

alcohol always brings me down for a few days...hate it