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  1. #1
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    Question HIT Program






    If anyone out there has any HIT program in excel or any format that I can use please paste link here so that I can download.

    Biggest Pain: Big tummy....Body Fat 23%

    Been training for almost 4 yrs - well defined upper body (could be better) and good legs. The mid sector is the problem. This year need to see six pack before my b'day in May 2006.

    Advise, suggestions welcome.

    Statistics

    Height 1.4 meters
    Weight 80 kg
    Body Fat 23% (stop laughing!!)

    Thanks and Happy New year and all the best from Johannesburg - South Africa
    There is nothing like returning to a place that remains unchanged to find the ways in which you yourself have altered -
    Nelson Mandela

  2. #2
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    I'd look into your diet if you are looking to trim down the mid-section.....Here's my favorite 3 day HIT program......I'm too lazy to take out my numbers ...... I pulled this from my journal last year. All the sessions took about 25 minutes to do. I would warmup on the treadmill for 10 minutes.

    HIT Day #1

    HS Incline Press
    260 x 17 RP

    Trap Bar Deadlift
    415 x 8

    Weighted Chins
    bw +45 x 9 | dropset | bw x 8

    Overhead Tricep Rope Press
    150 x 19

    Trunk Pulldowns (abs)
    200 x 12

    Standing BB Press (Shoulder Width Grip)
    115 x 15


    Day off


    HIT Day #2

    Smith CG Bench press
    4 plates x 15 RP

    Weighted Pullups
    bw +45 x 15 RP | dropset | bw x 5

    SLDL
    285 x 10

    DB Row
    140 x 12 Right Arm | 10 Left Arm

    Side Raises
    30 x 15 RP

    Day off

    HIT Day #3

    Squats
    225 x 22

    Weighted dips
    bw +45 x 17 RP

    Cable Rows
    220 x 15

    Upright Row
    125 x 15

    2 days off

    REPEAT program with more weight or more reps (this is KEY)
    Do it!

  3. #3
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    Here's an example of an HIT routine I did:

    Workout A:
    Squat
    Overhead Press
    Yates Row
    Decline Sit-up
    Farmer's Walk
    Calf Raise

    Workout B:
    Deadlift
    Bench Press
    Pullup
    Glute Ham Raise
    Side Bend
    Turkish Getup

    Workout C:
    Clean & Jerk
    Front Squat
    DB Overhead Press
    Chinup
    Hanging Leg Raise
    Pronated Shrug

    Workout D:
    Good Morning
    Decline Press
    Bent DB Row
    Upright Row
    Lying Leg Raise
    Overhead Squat
    The only time it's bad to feel the burn is when you're peeing...

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  4. #4
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    i've done two different three day HIT routines. let me show you.
    Age: 22 | Height: 5'8" | Weight: 150 lbs | Penis: 12 inches

  5. #5
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    I have never had this exercise. What is it? How do you do it?

    Clean:
    10 x 95
    9 x 100
    8 x 105
    5 x 115
    There is nothing like returning to a place that remains unchanged to find the ways in which you yourself have altered -
    Nelson Mandela

  6. #6
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    Quote Originally Posted by South-Africa
    I have never had this exercise. What is it? How do you do it?

    Clean:
    10 x 95
    9 x 100
    8 x 105
    5 x 115
    Don't incorporate it into a routine just yet. It is the first half of the Olympic lift the clean and jerk. However, to get the most benefit from it requires good form. Most people have serious problems with form on this exercise. I would work heavily on form using only a bar, and possibly even a broomstick or something lighter, before ever implementing it into a routine.
    The only time it's bad to feel the burn is when you're peeing...

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