soxmuscle: heavy duty HIT

[soxmuscle]

This following week I will be switching my back day with my arm day to switch it up a bit. It was something I had thought about doing but wasn't completely sold until I realize how bad my back days have been recently.

Sunday - legs
Monday - chest
Tuesday - back
Wednesday - shoulders
Thursday - biceps and triceps

 

[Du]

This following week I will be switching my back day with my arm day to switch it up a bit. It was something I had thought about doing but wasn't completely sold until I realize how bad my back days have been recently.

Sunday - legs
Monday - chest
Tuesday - back
Wednesday - shoulders
Thursday - biceps and triceps

Good call. Best way to get outta a slump is to change things around. However, just by the looks, Id be worry about 3 big groups in a row. Ever try putting days off in the middle?

 

[soxmuscle]

Good call. Best way to get outta a slump is to change things around. However, just by the looks, Id be worry about 3 big groups in a row. Ever try putting days off in the middle?

Thats why I was worried to switch to this daily routine, in fear that i wouldn't be getting enough rest having biceps/triceps on the final day of the week, but that is what I have chosen.

I would love to stick a day off in the middle, but I just don't see it happening. For instance this week I had thursday and friday off due to Conferences at the high school and veterans day and its tough going out with your freinds and being reluctant to do what they are doing if you know what I mean.

Basically I think the overtraining issue cancels out what I would be tempted to do on that rest day if I were hanging out with my freinds. Probably don't understand it yet, huh.

Well lets say my buddies go out drinking on random tuesday or wednesdays when my off day would be, which is what they all love to do from time to time. Its not that I'd be tempted to go out drinking or eating bad food, its just it would be tough not to, if that makes any sense.

I have the drive, I have the determination but I've realized from this week that I am definitly vulnerable. I am going to limit my drinking to one night a week so it doesn't become a problem.

 

[soxmuscle]

Sunday, November 14th 2004

Internet was down. My cable internet is pissing me off.

Squat:
15 x 155
10 x 165

Deadlift:
20 x 185
10 x 205

Dumbell Step-ups:
12 x 40 lb dumbells
10 x 45 lb dumbells

Leg Extension (machine):
15 x 125
12 x 137.5

Calf Raise (machine):
25 x 175
25 x 175

Total Sets: 10
Total Time: 50 minutes
Best Set: 10 x 205, deadlift.

I don't know what it is about leg days. They seem to take forever compared to the other days. I was pretty proud that I got past 200 pounds for the first time, I always knew I could but I never thought I got pull out ten reps.

I think I am going to have a week or two more of the way I currently train and then will adopt the HIT routine completely. I am upset with the gains, or lack there of, I have recieved in the last 6-8 weeks. The weight is going up, but if anything I have lost mass since the summer.

Well I got to get to school, I have a chest day today. Later.

 

[soxmuscle]

Monday, November 15th 2004

Chest:

Bench Press:
7 x 140 +3 negatives w/ spotter
4 x 145 +4 negatives w/spotter

Incline Bench Press:
8 x 100
6+1 x 105

Decline Bench Press:
8 x 120
7 x 125

Flat Bench, Dumbell Press:
8 x 45's w/spotter

Incline Bench, Dumbell Press:
8 x 45's

Cable Flies:
15 x 120

Close Grip Bench Press:
0 x 95 +5 negatives w/ spotter

Total Sets: 10 sets
Total Time: 43 minutes
Best Set: 7 x 140 +3 negatives w/ spotter

How lame can I be. I was really siked about todays chest day that I ran to the library afterwards to post my days workout with the internet still down at my house. My first set of the day was bar none, my best set. I was dieing on the negatives but managed to pull out three very solid negatives. I was so dead at the end of the workout that I was unable to even do 95 on the close grip bench something that has been ridiculously easy for me at times in the past.

Solid day. I have a back day tommorow now that I switched up the routine.

Monstar, DD.. I know you guys are both busy, DD especially but if you get this I'd really appreciate talking to you guys about possibly setting up a four day a wekk HIT routine.

 

[Du]

Hey did you get the book in the mail yet? I bought it yesterday at a Barnes and Noble in NY. Its real good... what do you think?

Are you going to to a routine similar to the ones outlined? Or make up your own? Or a little of both?

 

[soxmuscle]

Hey did you get the book in the mail yet? I bought it yesterday at a Barnes and Noble in NY. Its real good... what do you think?

Are you going to to a routine similar to the ones outlined? Or make up your own? Or a little of both?

The book is excellent. I have read quite a bit and love each and every story. Casey Viator is something else, huh? There are some excellent pieces in the book. I think Ell Darden did a fantastic job with the stories to be honest, they really made it a more enjoyable read than the other HIT books that tell you solely that HIT is right and everybody else is wrong.

I don't agree at all with the full body routines and I knew before I purchased the book that I would not be using there routines, but I will definitly make up my own HIT routine under the guidance of DD if he is willing to help me out.

Thanks for stopping by Du, and to think theres a nice Yankee fan in this World...

 

[soxmuscle]

Thursday, November 16th 2004

Back:

Weighted Pull-ups:
10 x 25 + 10 negatives

Barbell Row:
12 x 135
10 x 145

Lat Pulldown (machine):
10 x 137.5
12 x 210 (close grip)

Cable Pull Row (machine):
10 x 157.5
10 x 165

Dumbell Bent Over Row:
15 x 55
14 x 60

Total Sets: 9
Total Time: 31 minutes
Best Set: 12 x 210, lat pulldown.

Pretty solid workout today. I was sweating real hard, huffing and puffing and I truly felt worked after the conclusion of my workout.

After I completed my back sets, I finish up on back days with my abs on the weighted sit-up ab machine. This guy who is always at the gym and who I have seen since I started going was on the machine, which was fine. This is 75 year old guy who takes his sweet sweet time on the machine, resting for I sware to god up to 10 minutes at times just sitting on the machine. So today, I asked him If I could work in while he was resting, and he absolutely flipped out on me. He started screaming, he started yelling, swaring, and I gave it right back to him. It was really wierd, but everyone who was down in the weight area was on my side, so I was just begging for him to report me.

Wierd, but whatever, still a good workout day.

 

[CowPimp]

You're volume is looking good. I like how you do a wide variety of movements too. I think that is an excellent choice.

 

[soxmuscle]

You're volume is looking good. I like how you do a wide variety of movements too. I think that is an excellent choice.

That is definitly my plan from now on to continue doing a wide variety of movements, all to failure. Next week I will be switching from 5 days on and 2 days off to 4 days on and 3 days off.

So in doing so I think I will have a perfect amount of volume, rest, etc. aswell as giving my abs a total devoted day which is certainly going to make my abs which are probably my most featured part an excellent workout weekly.

 

[soxmuscle]

Wednesday, November 17th 2004

Shoulders & Traps

Upright Rows:
15 x 85
14 x 90

Shoulder Press:
8 x 45 lb dumbell
6 x 50 " "

Clean:
11+4 x 95 (lost grip, picked it right back up to finish the 15)
12 x 100

Standing Military Press:
8 x 80
7 x 90

Shoulder Shrugs:
20 x 155
12 x 185

Lateral Raise (Machine):
5+5 x 75 (quickly jumped from 70 to 75 after I had maxed on 70 and pulled out 5 more)

Burnout Smith Machine Overhead Press, Negatives Only:
10 x 135

Total Sets: 12 sets
Total Time: 41 minutes
Best Set: 6 x 50 lb dumbells, shoulder press.

Good workout. I added the Negative only smith machine overhead presses again and had an ackward spotter but all seemed to go alright. I tried to go up to 55 lb dumbells for the shoulder press but that didnt work. I think I am about two weeks away, which is pretty exciting to think just a few months back i was doing the 35's and only the 35's. The shrugs weren't bad, I lost grip on the first set, and that was a set back. I still managed to pick it right back up and all was well.

If you read yesterdays summary, you know that I got in that little mishap with that old white dude. Well apparently he has some sort of problem according to the guy at the desk and he just told me to do the same thing next time which is what I was planning on doing if the dick ever questioned me again.

Thanks for stopping by guys.

 

[soxmuscle]

Monday, November 18th 2004

Biceps & Triceps:

Barbell Curls:
14 x 90
8 x 100

E-Z Bar Curls:
12 x 85
10 x 90

Hammer Curls:
12 x 40 lb dumbells
8 x 45 " "

Dips:
25 lbs x 10
0 lbs x 15 + 10 negatives

Cable Pushdowns:
20 x 100
15 x 110

Skullcrushers (super set..ted with standing barbell tricep extensions):
10 x 50
10 x 50

Total Sets: 12
Total Time: 48 minutes
Best Set: 12 x 85, EZ bar curls.

Alright workout. It was sort of odd having my back, chest and shoulders sore before doing my biceps and triceps. It was a different feeling than what I was used to. I started off slow, but really had some good tricep sets, and a couple good bicep sets.

I tried doing negative deps and really found the movement just completely odd. I'll continue to do them, but i seem as if the chair idea isn't working.

It has been two weeks since I started my new "non-marathon" routine and some guys who workout with me in a sense think the rest has actually gotten me a little bigger. I was considering cutting down to four days next week, but I think I am going to continue the five for a few more weeks just in case the way I am doing it is working.

On Thanksgiving the gym is open, and I am sort of in a craze about it. Should I just push my bicep & tricep day next week back to friday? I think thats what i'll have to do.

 

[BaNaNaS]

PUSH IT BACK!!!!!! Enjoy the turkey. Good workouts I see, as always. Seems as you are getting stronger a lot quicker . Keep it up! later.

 

[soxmuscle]

PUSH IT BACK!!!!!! Enjoy the turkey. Good workouts I see, as always. Seems as you are getting stronger a lot quicker . Keep it up! later.

It seems like I am getting quite stronger on some lifts while resting more. What can I say, DD has taught me alot. Ha.

Thanks for stopping by, later.

 

[soxmuscle]

Thursday, November 23rd 2004

Back:

Weighted Pull-ups:
12 x 25 + 12 negatives

Barbell Row:
15 x 125
14 x 135

Lat Pulldown (machine):
12 x 137.5
12 x 210 (close grip)

Cable Pull Row (machine):
12 x 157.5
12 x 165

Dumbell Bent Over Row:
15 x 55
14 x 60

Total Sets: 9
Total Time: 42 minutes
Best Set: weighted pullups

My post just got completely erased so I am not going to rewrite everything I had written. To make a long story short, todays workout was the first workout I felt comfortable putting in my journal.

The last two days have been miserable starting with getting sucker punched in the face, it was quite hard to eat anything but my shake, and as a result I lost six pounds from last thursday to this sunday. With that, I lost weight off my bench, deads, squats, and many more lifts.

I feel comfortable with todays workout because i put that 6 pounds right back on, and I am ready to go to salvage the rest of the week.

Thanks for stopping by guys, and thanks for letting my raid my anger on the boards.

 

[Du]

I assume youve finished the book by now... what did ya think??

 

[soxmuscle]

I assume youve finished the book by now... what did ya think??

I thought it was excellent. The majority of the book was definitly worth while, and I really learned alot. There were different studies taking place and Darden described them beautifully. The Arnold piece was truly fascinating.

I don't know what else to say, but I loved it.

 

[CowPimp]

So in doing so I think I will have a perfect amount of volume, rest, etc. aswell as giving my abs a total devoted day which is certainly going to make my abs which are probably my most featured part an excellent workout weekly.

You should devote a day to whichever parts are the weakest and smallest. That is my opinion.

 

[soxmuscle]

You should devote a day to whichever parts are the weakest and smallest. That is my opinion.

I have a legs & abs, chest, back & abs, shoulders, triceps & biceps day. Any good?

 

[soxmuscle]

Wednesday, November 24th 2004

Shoulders & Traps

Upright Rows:
15 x 90
14 x 90

Shoulder Press:
8 x 45 lb dumbell
7 x 50 " "

Clean:
12 x 105
8 x 115

Standing Military Press:
8 x 80
7 x 90

Shoulder Shrugs:
20 x 155
18 x 185

Lateral Raise (Machine):
5+5 x 70
5+5 x 75

Burnout Smith Machine Overhead Press, Negatives Only:
10 x 115
8 x 135

Total Sets: 14 sets
Total Time: 48 minutes
Best Set: 7 x 50 lb dumbells, shoulder press.

I don't know why I forgot to post this on wednesday, but I did, so here it is. I had a pretty good shoulder day, even though I was unsuccessful once again with the 55 lb dumbells on the shoulder press. I really enjoy the negative only smith machine overhead press, and I did that again, this time doing two simultanious sets and I managed to get the job done pretty well.

I am about to head to the gym right now for my biceps/triceps day, but I just wanted to check out the site to see the weight I am supposed to be upping this week. Will report when I get back, thanks.

 

[soxmuscle]

Sunday, November 28th 2004

Legs

Squat:
12 x 160
12 x 150

Deadlift:
20 x 185

Dumbell Step-ups:
12 x 40 lb dumbells

Leg Extension (machine):
12 x 125
12 x 125

Calf Raise (machine):
25 x 170
25 x 190

I had a very solid workout, and definitly figured a few things out regarding some of the excercises I do. I managed to bust out 20 reps of 185 over a 3 minute or so period, and was left struggling to get started on the second set.

What I will do from now on, is one set of deadlifts, because everytime I go for the second it takes me close to five minutes to get it started effectively.

Two very good sets of squats. I am still trying to get up to a similar weight that I was used to doing about a month ago. I hit a major road block last week after losing weight from getting my ass kicked.

For the first time in a while, I will have a full week of school, so my eating routine will be perfect. Im siked for this coming week.

 

[CowPimp]

I have a legs & abs, chest, back & abs, shoulders, triceps & biceps day. Any good?

I would couple your abs with smaller muscle groups, but all in all that split is fine.

 

[soxmuscle]

I would couple your abs with smaller muscle groups, but all in all that split is fine.

My abs, for whatever reason, are probably my best/most developed muscles. I had always had an obsession with abs, and started buying the shock belts years ago.

Whether it be the complete 360 in terms of my diet change or the ab belt I had boughten, I seemed to have a good set of abs.

Has anyone else tried those belts before, ha?

 

[Duncans Donuts]

The belts don't work

My forearms and Abs, doing HIT, are probably my strongest muscles in terms of force production (of course that's just an assumption)

 

[soxmuscle]

The belts don't work

My forearms and Abs, doing HIT, are probably my strongest muscles in terms of force production (of course that's just an assumption)

Yea I really doubt they worked. It made a good toy to shock my freinds with so I guess it was worth the twenty bucks.

My forearms are lagging quite a bit, but seemed to be growing quite a bit since I started doing deadlifts, hang cleans, barbell rows, and other such excercises that really take a good grasp from my forearms to complete.

My abs are still real good, and they seem to be coming along perfectly since I started doing my abs to failure as opposed to just a set rep range.

 

[soxmuscle]

Monday, November 29th 2004

Chest:

Bench Press:
8 x 140 +5 negatives w/ spotter
6 x 145 +4 negatives w/ spotter

Incline Bench Press:
7 x 110
8 x 105

Decline Bench Press:
8 x 120
7 x 125

Flat Bench, Dumbell Press:
8 x 40's

Incline Bench, Dumbell Press:
8 x 40's

Cable Flies:
20 x 120
12 x 140 + 3 x 100

Close Grip Bench Press:
0 x 105 +5 negatives
3 x 95 +5 negatives w/ spotter

Okay workout once again today. I ended last week beautifully but today being that all the Fall sports at my high school are now over, the gym was packed towards the end of my workout.

I believe I have explained it before, but I get out early for the sole purpose to get my workout in, in time before the crowd of people, and for the most part it works but today was not that "most part."

There were kids trying to talk to me, kids trying to work in with me, hot chicks checking me out.. okay well i lied about the hot chicks, but everything else is true.

I had two good sets on the bench, my chest feels real worked after the first two sets of bench presses, which is excellent, but I still managed to get some great sets on the incline, decline and pulls. I died on my close grips at the end, and had to go back to 95 pounds. Although its sort of embarrassing, its still good to know I worked my chest hard to be that warn out.

Anyways, okay workout, I'm going to bust balls on my back day, end of story.

 

[soxmuscle]

Tuesday, November 30th 2004

Back:

Weighted Pull-ups:
10 x 30 + 10 negatives

Barbell Row:
15 x 135
14 x 145

Lat Pulldown (machine):
10 x 150
10 x 220 (close grip)

Cable Pull Row (machine):
12 x 172.5
10 x 165

Dumbell Bent Over Row:
15 x 60
14 x 65
15 x 55

Another solid workout, in solid time. I always seem to have better workouts on tuesdays and thursdays, days where most of the social club are off. I had some excellent lat pulldowns, excellent cable pulls, and some real good dumbell bent over rows. I did the third set simply because I felt as if I had been getting away from correct form using such high weight. My bent over rows were good, but because I am getting alot higher in weight and doing that at a pretty fast pace, I also seemed to get away from form. I am thinking next week I will do my first set of a solid weight, and then the second set of a little less weight and working on good form.

 

[soxmuscle]

I had a scheduled shoulder day and I went through with it, but really only did a light day as my biceps were a little sore from my back day and my lats were real sore.

I have a biceps and triceps day tommorow, hopefully, taking it easy today will get me in full swing tommorow.

I might be looking to add in an off day in the middle of the week next week because the last few weeks, with these intense workouts, my days toward the end of the week have been average at best.

Any suggestions?

 

[soxmuscle]

bicep and tricep day was excellent. just your soxmuscle making a bump. will post routine tonight, but had a late night with my dad.

 

[soxmuscle]

Sunday, December 5th 2004

Legs

Squat:
15 x 160 (tried for 16 and failed)
12 x 150

Deadlift:
20 x 185
10 x 200

Dumbell Step-ups:
12 x 40 lb dumbells

Leg Extension (machine):
15 x 125
12 x 137.5

Calf Raise (machine):
25 x 175
25 x 200
15 x 225

I had an excellent leg day today, and am real proud about posting todays workout. For the first time in a while, I found myself not just struggling, but extremely struggling to even walk to my car.

The first set of squats was excellent, and pulled out 15 reps which I loved. The second set was a little worse but still an excellent set. I think my biggest problem is my asthma, and when im squatting, I kind of feel hunched over. For instance, when im not squating I have my chest out, and I find it much easier to breath that way. When I am squating I am more hunched over and when I start getting drained, i have to take a double take before I can do the next rep.

I had some excellent leg extensions, this time just going balls to the ground, feeling as if my legs were on fire. Some good calf workout, excellent deadlifts, and one amazing set of squats made for quite the workout.