Thread: soxmuscle: heavy duty HIT

Fantastic w/o's in here Brother Sox, go get 'em tonite my Friend!!!

Hello Brother Sox, keep that chin up and your heart light my Friend!!! Anything I can do to help, let me know!!!

No need for help. I didn't post any of my workouts last week, and to be honest, my back and leg days were phenominal.

It's just these leg days have been driving me crazy. perhaps im really feeling the effects of doing two HIT workouts on back-to-back days.

For the time-being, I switched my chest/delts/tri day to monday, and my back/traps/bi day to tuesday.

tonights workout was great, ill post the workout shortly.

2.13.05 - chest, shoulders, triceps

bench press - 175 x 8
neg. only bench press - 225 x 3
military press - 85 x 4 + 8x30 db press
lateral raise machine - 50 x 6
dips - 12.5 x 8 ss w/
tricep pushdown - 65 x 4
neg. only dips - 45 x 8

I had a good workout tonight. real good. i tried some new things, had a slightly new approach. i dropped the pec deck supersetted with bench press, because mentally it had been messing me up. i managed to gut out 8, unlike last week where I got seven.

i had a spotter, so i also did a neg. only set like i did all the time in the old HIt days for me. it was brutal.

i feel like my shoulder has been going in a backwards direction. it's been aching quite a bit, not just recently, for a long time now. i only did light work today because of it.

triceps were hit hard, dip sets were awesome. *whistle song*

i've got my back day tommorow.

2.14.05 - Back, Traps, Biceps

deadlifts - 375x2 + 3 + 2 + 2 + 60 sec hold
shrugs - 285x8 + 225x14
bb rows - 165x8
pullovers - 40x15 + 30x15 ss w/
cg pulldowns - 162.5x9
barbell curls - 85x7

i had a real good backday on tuesday, despite going down two reps on the barbell curls and not being able to do four reps of 375 deadlifting right off the bat.

the curls really dissapointed me, my biceps don't seem to want to get any stronger. i really dedicate it more towards being tired after the cg pulldowns than anything else. if i have an awesome set on pulldowns, like i did, my curls are going to be lacking.

felt strong shrugging, and my lats were torn apart. i finally figured out the pullovers aswell, got 15 when i had been struggling to get 10 a week before.

2.16.05 - quads, hamstrings, calves

leg extension - 162.5 x 13 + 100 x 8 ss w/
leg press - 310 x 21 ss w/
squat - 225 x 7
romanian dl - 285 x 8
adductor - 205 x 18
abductor - 135 x 11
calves - 250/225/200/175 = 12/12/12/15

i had another awesome workout tonight. bad set of leg extensions, but it was more so because my left knee was acting up again. despite having the knee acting up, i still went up weight, and still got over 20 reps. thats what i have to do from now on. tell myself to get to some obscurd number, and fight through pain until i get that number. if i hadnt, i'd have failed at 10 again. its the fact that im taking 10 seconds between reps from rep 11-21 that makes it work so well.

went up in weight on the leg press, and then went up a rep on the squats from last week. worked real hard.

i bypassed rdl's after squats, because my lower back was done in. so i went to the adductor and abductor machines and then went back to the rdl's. i had an unbelievable set, and as soon as i racked the weight, the fire alarm went off.

i only had calves remaining to do, so i rushed through them, before they kicked me out doing what i used to do instead of what i've been doing.

all and all, an awesome workout. im also up from 164 to 168, just from this week of bulking. thank you muscle milk, thank you food intake, thank you archie..

Excellent w/o's my Friend!!! Keep pushin through it, your doin an outstanding job my friend!!! Is there no way you can switch to where you don't w/o on back to back days??? That would help you out mentally and physically Brother Sox!!!

Originally Posted by Archangel

Excellent w/o's my Friend!!! Keep pushin through it, your doin an outstanding job my friend!!! Is there no way you can switch to where you don't w/o on back to back days??? That would help you out mentally and physically Brother Sox!!!

my gym is only open for so long on sundays, to the point where it really only works the way you proposed if i worked out on m-w-f, and currently i have a weekly basketball league that i play in on wednesday nights, so that takes care of that.

i think doing my chest day on monday, followed by the back day on tuesday works, although i did still feel soreness in my lats last night when doing the RDL's, although im just hanging there, and theres no contraction involved, so, i think it works.

thanks for stopping by, archie.

Gotcha my Friend, wishing you nothin but the best Brother Sox!!!

Looking good sox

Thanks Func, Arch.

I spent the weekend in Bloomington, Indiana - where i'll be spending the next four years of my life - and had an unbelievable time. it really cleared the head, gave me a better understanding of IU is like, the gameplan/mindset that im going to have next year to maintain the lifestyle i currently live, etc.

The car ride back was pretty brutal, and I didnt get back until one in the morning last night/this morning. i slept in, have been relaxing all afternoon, and am heading to the gym now.

again guys, thanks for coming.

Well, I should have known. I found out the hardway tonight that my gym is closed on even minor holidays. it only closed early today, and i was unable to workout.

Normally I'd be pissed. If you recall, I drove out an hour away last time this happened to get to a big commercial gym that was relatively cheap for guests, but i wasn't about to do that this time.

Basically, I have friday off of school this week aswell as today, so i'll just push everything back a day, and workout tommorow, wednesday, and then friday.

darn, but oh well...

Glad to hear you've found your home for college. Drink one for me when you get there. Hehe.

Originally Posted by CowPimp

Glad to hear you've found your home for college. Drink one for me when you get there. Hehe.

Will do. When you succeed at becoming an Asian Midget, I want you to drink one for me.

2.21.05 - chest, shoulders, triceps

bench press - 180x7 (8)
neg. only bench press - 225 x 4
military press - 85 x 7
lateral raise machine - 50 x 8
dips - 12.5 x 9 ss w/
tricep pushdown - 62.5 x 8

I had an unbelievable workout yesterday. My set on the bench was easily one of the best ones I've had in a while, couple that with another rep from the week before on the negative only set, and I was booked.

Military's went up, Dips went up, Lateral Raise went up. I keep thinking about changing routines, but I keep continuing to get stronger. Perhaps its the mental part of me that sees me being smaller, who knows. I'm nuts.

2.14.05 - Back, Traps, Biceps

deadlifts - 380x3 + 2 + 2 + 100 sec hold
shrugs - 285x12 + 225x12
bb rows - 165x9
pullovers - 45x8 + 35x15 ss w/
cg pulldowns - 165x8
barbell curls - 85x13

Another incredible workout today. Just fabulous. My deadlift set was one of the better ones i've had in a while. Went up in weight aswell as one rep.

Went up in shrugs, went up a rep in rows, went up in weight in both pullovers and pulldowns.

My bicep curls went up amazingly. I decided to rearrange the order I perform these excercises, and it worked perfectly.

Also tonight, I had two basketball games, and while I managed to eat a ton, I'm sore as all hell. I'm going to go lie down a bit.

Goodnight everybody.

Holy shit. The 100 second hold on deadlifts looks rough. I'm assuming you had straps?

very nice.

Originally Posted by CowPimp

Holy shit. The 100 second hold on deadlifts looks rough. I'm assuming you had straps?

You know me, I love the straps. That was just brutal. I got a to a minute and it was falling out of my hand, but I had watched the Worlds Strongest Man the day before, and I felt like going until I couldnt go any longer, and I probably had a few more seconds in me, but I just racked it so it didnt make a loud clashing sound.

I've been having good workouts lately, im excited.

Thanks for coming, CP.

Originally Posted by fUnc17

very nice.

fUnc, my man. How have you been?

INCREDIBLE w/o's Brother Sox!!! Awesome job on the Deads, Amazing!!!

Originally Posted by Archangel

INCREDIBLE w/o's Brother Sox!!! Awesome job on the Deads, Amazing!!!

Those were two of the best workkouts i've had, but im going to have to do something a little different during this workout because of that excellent set of deads that you were commending me for.

i woke up yesterday and could barely get out of a bit because my back was strained, real badly. I woke up this morning after a great night of sleep and the same thing.

i took two ib-proufens and half an hour later and it still aches. i'll do my leg extensions, leg press, adductors, abductors, but am going to avoid squatting and romanian deadlifting this go-round.

i will replace them by doing a few single leg excercises which i've wanted to implement into my routine since i read this magazine before. i'll do some dumbell lunges, and dumbell step-ups, or some variation of them.

ill report back, hopefully with an unaffected back, and some sore legs.

Oh man, hope your okay my Friend!!! Take it easy!!!

Push:
Flat Bench - 3x8
Decline Bench - 3x8
Cable Flies - 2x16

Military Press - 2x8
Reverse Pec Deck - 2x16
Dumbell Press - 2x8

Dips - 2x10
Tricep Extension - 2x12

Pull:
Bent Over Rows - 3x10
One Arm DB Rows - 2x12
Cable Rows - 2x15

WG Pulldowns - 2x12
CG Chindowns - 2x12

BB Shrugs - 3x16

Barbell Curls - 2x10
Hammer Curls - 2x10; 2nd set superset w/
EZ Bar Curls - 1x15 (low weight; good form)

Legs:
Leg Extensions - 1xfailure
Leg Press - 1xfailure
Squat - 1xfailure
Romanian Deadlifts - 2xfailure
Adductor - 1xfailure
Abductor - 1xfailure

Miscellanious Work; Day Off
BW Squats
BW Push-ups
Medicine Ball Ab-work
Static Holds
Calf work

Notes:
I will be doing this routine in a on, on, off, on, on regimen. In terms of working out, it will be push-pull-off-legs-push the first week, and then pull-push-off-legs-pull.

Legs will never be done two times in a week, as I will continuing my HIT work with the lower half of my body. My Legs respond amazingly to this, not that my upper body doesn't, i just find it hard to consistently have good workouts with my upper body, where as my lower body workouts were killer 9 times out of 10.

I will be taking CEE, whey protein, the occassional fish oil depending on how many muscle milk shakes i'll have in any given day, and will be bulking like a mad man.

I think this is the best thing for me, working out more often and for a longer time period. I've started to notice being a little softer than I am used to, and I think it might be because I was bulking while only being in the gym for 45-60 minutes per week.

I will add in interval training on my off day depending on how i feel that day pretty much. I don't want to because I want to keep the calories up, but at the sime time, if i'm feeling as soft as i am now, on wednesday, ill probably give in.

I'll post this in the Training Forum for people to critique aswell. Thanks again.

Looks good my Friend, have you considered taking BCAA's and Glutamine???

Good to see how much you have improved since we last talked bro. Your deadlifts and bench presses most especially. Hey, I do not know where you go for supps, but go to that health kick place if you dont already. Cheapest place I know. It is on dmepster rd in skokie. Take 94 east towards chicago and get off at dempster and it is like a block down on your left side. If you need the adress, let me know. Also, congrats on Indiana University! It goes well earned. Things are well with me. I stopped doing flat bench and have focused on dips and heavy chins for my back and chest workouts mostly. Good to see you are doing dips. Those are killer and work like crazy. You have any recent pics from maybe the last three months? I could not find any in your gallery.

Also good choice with the muscle milk. That stuff tastes so freakin good and works really well! What flavor you using?