High intensity training log

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  1. #1
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    High intensity training log

    I've been working out for about 1 week now and it's been years since I've been in the gym. I weighed about 148 pounds when I got back into the gym and I plan on getting to at least 180 in a year. I have muscle memory on my side plus I know what works for me in regards to getting bigger.

    I'll post my workouts from the past week and since I've been gone for so long I've gotten very weak... oh well I'll be back to where I was in a few months.

    Here are the work outs I have done this past week and I wasn't going 100% intensity on these because I was trying to ease back into this and not get too sore to move.
    1-26-11
    DB bench 45x10 50x10 50x8
    dips bwx10 bwx9
    rope pull downs 30x10 30x8
    machine incline press 45x10 55x9
    ab crunch machine 50x10 50x9

    1-29-11
    Squats 135x10 185x6 135x10
    Leg extensions 130x10 145x9
    Calve raises 90x20 110x20
    ab crunch machine 40x10 50x10

    1-31-11
    wide grip pull ups bwx10 bwx3 bwx5
    bent over rows 95x10 115x9
    V-grip rows 45x10 45x8
    DB curls 25x10 30x10

    2-1-11
    Deadlifts 185x10 205x9 205x6
    ab crunch machine 50x10 50x11 50x6

  2. #2
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    Today I did:
    Bench press 115x10 125x7 115x6
    Dips bwx8 bwx5 cheated a little
    Machine incline press 55x8
    skull crushers 40x10 50x8
    cable flies 50x7

    Got on a few machine to try and remember which ones I liked. Some guy I asked to spot me told me not to go to failure because it's not good for you... fuck that, got to increase the strain on your muscle every week somehow right?

    My numbers are low ATM but this workout was so intense I couldn't do one push up after it... was just curious to see if I could or not because I was so tired.

  3. #3
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    Thats quite alot of weight you want to pack on in a year bud, does that mean your going to be assisted and eating like a horse?
    All I ask is the chance to prove that money can't make me happy.


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    Quote Originally Posted by davegmb View Post
    Thats quite alot of weight you want to pack on in a year bud, does that mean your going to be assisted and eating like a horse?
    Assisted as in steroids? No, eating a lot yes. I went from 125 to 163 in a year before when I was younger and I already gained about 8 pounds this month. I did some body weight stuff for 3 weeks and started eating more then the past week I've been back in the gym.

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    Squats 185x7
    front squats 135x10 135x9
    hack squat 90x10 145x7
    seated calve raises 90x20 90x20 90x20

    Front squats killed me I felt like I was going to throw up.

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    Forgot to say I'll be eating around 4 meals a day with a snack or two and trying to hit around 4,000 calories.

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    Your numbers are fantastic, especially having just returned to the gym. I like the low volume approach to deadlifts.

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    Thanks Phineas, I've always had trouble progressing with low rep work myself.

    Today's workout:

    Pull ups bwX14 bwX7 bwX3 (cheated on those three) This is a 40% increase from last week I'm very happy about this.

    DB rows 50x9 45x7

    Pull downs 50x9

    didn't do any bicep isolation work this week cause my arms felt more tired than my back. I was very pleased with my pull ups this week and I hope I can do 4 more next time too. Muscle memory seems to be kicking in.

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    Dead lifts 205x8 215x5
    front squats 135x10 could have done a few more but I was worried I would throw up and I need those calories.
    Ab crunch machine 50x9 50x11

    I always end my work outs by hitting the punching bag for a little bit if I haven't mentioned that. Tried to widen my stance a bit on the deads today but I feel like it was better narrow.

  10. #10
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    So when you say high intensity training, do you mean HIT or Heavy Duty style programs?

    I notice you're only doing one or two sets, and was wondering if you're following those sorts of training protocols.
    http://www.getlifting.info

    Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.

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    Quote Originally Posted by Gazhole View Post
    So when you say high intensity training, do you mean HIT or Heavy Duty style programs?

    I notice you're only doing one or two sets, and was wondering if you're following those sorts of training protocols.
    I was doing HIT for the majority of my gains before I quit going to the gym a few years ago, and I'm trying to do what I was doing back then, but the very low volume is more because I'm still only like 10 days back into working out and the big four lifts are fucking me up. I don't think I could have done a third set of deads with more than 135 pounds and I figure if I'm that tired work out over....

    But to answer your question; by high intensity I just meant I am going til I fail to lift the weight with good form. I usually feel like throwing up after most of my work outs and generally cannot get another working set with anywhere near the same weight and reps.

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    Quote Originally Posted by ihateschoolmt View Post
    I was doing HIT for the majority of my gains before I quit going to the gym a few years ago, and I'm trying to do what I was doing back then, but the very low volume is more because I'm still only like 10 days back into working out and the big four lifts are fucking me up. I don't think I could have done a third set of deads with more than 135 pounds and I figure if I'm that tired work out over....

    But to answer your question; by high intensity I just meant I am going til I fail to lift the weight with good form. I usually feel like throwing up after most of my work outs and generally cannot get another working set with anywhere near the same weight and reps.
    Thats cool, HIT is just about the only "bodybuilding" orientated routine i've ever seen any merit in, haha. Never really enjoyed the traditional volume/isolation approach but HIT was fantastic every time i've done it.

    Good you're keeping the volume down and training with intensity though. Most people would do it the other way around in your situation - more sets, less weight. Afraid to work hard, i guess.
    http://www.getlifting.info

    Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.

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    Quote Originally Posted by Gazhole View Post
    Thats cool, HIT is just about the only "bodybuilding" orientated routine I've ever seen any merit in, haha. Never really enjoyed the traditional volume/isolation approach but HIT was fantastic every time I've done it.

    Good you're keeping the volume down and training with intensity though. Most people would do it the other way around in your situation - more sets, less weight. Afraid to work hard, i guess.
    I know some people feel they just "feel" like they're not working hard enough if they leave after 20 minutes (cause they ain't trying hard enough) but I know, at least for me, that HIT yeilds some serious results in a short time. I mean, fuck, I weighed in at 158 today, which is a 10 pound increase in 2 weeks, still not an ounce of fat on me either. At this rate I'll be writing a book of my success and retiring at 21.

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    DB bench using a stabilizer ball 50x10 50x9 that shit was kinda hard haha
    DB incline bench 45x10 45x7
    dips 9, 9
    cable flies 35x13

    I feel like I could have done more like 15 dips if I hadn't done incline first. Doesn't look like I progressed this workout, but I feel like getting the same reps and weight on that stabilizer ball is harder than a regular flat bench so I view it as progress getting the same numbers as two weeks ago on reg bench.

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    Squats (all my squats are always ATF by the way.) 185x10 195x5
    Almost just went home after this haha I felt like I was going to throw up and I still kind of do.

    Leg press 2 plates each side x9 x9

    Standing calve raises 120x15 140x15 160x15

    Did some stretching but no cardio cause I didn't want to throw up

    Made great progress on squats this week, got a whole 3 extra reps from last time. My secret is Lamb of God at least three times a day, nothing makes you stronger faster.
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