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Nathan's HIT Training


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EDIT: Bottom of page one on will be all HIT (High Intensity Training). I'll be doing some full negative workouts as well from time to time.

 

I just got an app on my ipod for tracking my workouts, so from now on I'll be posting my workouts in here. Food log to come soon!

 

 

Machine Chest Press

90 x 12

90 x 12

90 x 12

 

Crunches

100 x 25

100 x 25

 

Lat Pulldowns

80 x 12

90 x 12

90 x 10

 

P90X Curls

20 x 10

20 x 5

 

Crunches

100 x 25

100 x 25

 

Leg Extension

70 x 12

80 x 12

80 x 12

 

Leg Curl

70 x 12

80 x 12

80 x 12

 

P90X Curls

20 x 10

20 x 5

 

Calf Raise

170 x 12

170 x 12

170 x 12

 

Inside Pulldowns

90 x 12

110 x 12

110 x 12

 

Crunches

100 x 25

100 x 25

 

Preacher Curls

30 x 12

30x 12

30 x 12

 

Pec Dec (not sure if the weight was by lb or kg.)

35 x 12

40 x 12

45 x 12

 

 

 

Good workout today. Shorter than usual, and my workout buddy had a sore back so he couldn't go, so I didn't get a chance to try some higher weights. The weighted crunches sure are brutal though, haha.

Edited by Nathan Nearing
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Rather than do full body again I did Arms and Chest. Tomorrow I'm doing Legs and Back. Hopefully this summer I can start a split routine, but right now during school I don't have the time.

 

 

Bench Press

115 x 10

115 x 10

115 x 8

 

 

Dumbbell Flys

20 x 12

20 x 12

20 x 12

 

 

Crunches

100 x 25

100 x 25

100 x 25

 

 

Dips

3 sets of 5

 

 

Shrugs

60 x 12

60 x 12

60 x 10

 

 

Preacher Curls

40 x 12

40 x 12

40 x 12

 

 

Triceps Extensions

20 x 8

20 x 8

20 x 8

20 x 8

 

 

Crunches

100 x 25

100 x 25

100 x 25

 

 

Inside Pulldowns

115 x 12

115 x 12

115 x 12

 

 

Pec Dec

40 x 12

45 x 12

45 x 12

 

 

Gravity Assist Pullups

120 x 20

120 x 10

120 x 10

120 x 10

120 x 10

 

 

Crunches

100 x 25

100 x 25

100 x 25

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Really short and sweet today. Workout partner couldn't make it again. Sick. It's funny that he's always ill or sore, and I never am. I keep myself from coughing "go vegan" under my breath when he calls because he's sore or sick. He doesn't throw steaks at me though so I keep things civil.

 

Workout felt good. I know I could have done more, but I'm happy that my squat numbers are going up. I'll probably still stick with full body twice a week though, since I don't like sticking to one or two body parts. I like killing every part of my body every time, haha.

 

 

 

Lat Pulldowns

90 x 12

90 x 12

90 x 12

 

Leg Extension

80 x 12

80 x 12

80 x 12

 

Calf Raise

170 x 12

170 x 12

170 x 12

 

Crunches

105 x 25

105 x 25

105 x 25

 

Squat

115 x 10

135 x 5

155 x 10

 

Leg Curl

80 x 12

80 x 12

80 x 12

 

Crunches

105 x 25

105 x 25

105 x 25

 

Dumbbell Row

30 x 12

30 x 12

30 x 12

 

Crunches

105 x 25

105 x 25

105 x 25

 

 

I'm going to try to pull all the other numbers up (like the row and lat pulldowns). I can't wait to see my progress a year from now.

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  • 2 weeks later...

This was Tuesday's workout. Forgot to edit/upload the log. I used to log after I finished, now I'm logging during working out. Much easier. I was afraid carrying my ipod around would be bothersome, but it's not. The next one is in order (this may not be) and tracked correctly.

 

 

Machine Chest Press

50 x 12

70 x 10

90 x 8

130 x 6

130 x 6

130 x 5

 

Incline Press

110 x 6

110 x 6

 

Pulldowns

40 x 12

60 x 10

80 x 8

100 x 6

100 x 6

 

Squat

95 x 10

115 x 8

170 x 6

170 x 6

 

Dumbbell Row

25kg x 6

20kg x 6

20kg x 6

 

Leg Extension

90 x 6

100 x 6

110 x 6

 

Leg Curl

100 x 6

100 x 6

100 x 6

 

Calf Raise

180 x 6

200 x 6

 

Barbell Curls

35 x 12

45 x 10

60 x 6

60 x 6

60 x 6

 

Crunches

120 x 20

120 x 20

120 x 20

 

 

 

Hammer Curls

20 x 10

30 x 8

40 x 6

40 x 6

 

French Press

50 x 6

50 x 6

 

Crunches

120 x 20

120 x 20

120 x 20

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Today's workout. I think I'm going to try Mentzer's Heavy Duty workout and see how I like it. Right now low volume high intensity feels right for me.

 

Machine Chest Press

50 x 12

70 x 10

90 x 8

130 x 6

140 x 6

 

Incline Press

110 x 6

120 x 4

 

Preacher Curls

20 x 12

30 x 10

40 x 8

60 x 3

50 x 5

 

Dumbbell Curls

50 x 6

55 x 5

55 x 5

Dips

10

7

 

Triceps Extensions

20 x 12

30 x 10

 

Triceps Extensions

40 x 8

60 x 2

50 x 6

50 x 6

 

Wrist Curls

20 x 12

35 x 10

45 x 8

55 x 6

55 x 6

 

Reverse Wrist Curls

35 x 6

40 x 4

 

Crunches

125 x 20

130 x 20

130 x 20

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I did HIT today (from the book Heavy Duty) and it was BRUTAL. I went faster than I would have liked, but it was good for a first run. Next time I'll hit the same weights (for most of it) and focus on controlling it through the full range of motion.

 

Pullovers

25 x 12

35 x 10

45 x 8

55 x 8

Superset with...

Close-grip Pulldown

120 x 7

 

Bent-over Barbell Row

75 x 9

 

Shrugs

70 x 3

80 x 6

 

Back Extensions

35 x 15

 

Dumbbell Curls

40 x 4

 

 

I started the workout at 5:24 and finished at 5:39. I feel like it was more productive than some of my two hour long sessions at the gym though.

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Saturday's workout. It was tough, especially since I biked to work, biked home, biked to the gym, worked out, then biked back. Oh, and I worked for a total of 10 hours that day. Next workout is legs so I'll have to bus when I do that.

 

Dumbbell Flys

20s x 10

25s x 8

40s x 7

Superset with...

 

Incline Press

110 x 4

 

Front Raises

25s x 5

 

Pec Dec

65 x 5

 

 

Triceps Extensions

70 x 7

Superset with...

 

Dips

2

3

 

 

Supersets kill. Dips after triceps is HARD. And the incline press was tough. It's hard not having a training partner to help me out lately. I like the extra motivation. I'm going to try to keep the same basic structure of the workout but use different exercises each time, trying to keep Bench Squat and Deadlift as reoccuring parts of the program. It's all an experiment right now but I'm feeling good about it.

 

 

Went four days between workouts, cutting it back to three now. Four was good, but I think my ability to recover is solid at 3-2 days. I'll wait 3 days for legs, then do another cycle of training with three days inbetween. If that goes well, I'll cut it down to 2 days. If that works I'll keep it at there. If I'm hurting, I'll stick to 3.

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  • 3 weeks later...

BACK IS HEALED. Well, mostly. I might have a section of my spine that is bent in a weird way, giving me the weird posture I have. Just got x-rays and will hear back in a week or so. Reguardless, hit the weights hard today. Oh, and being away from the gym got me to tighten my diet which is great. Being careful about what I eat now and being aware of the portion sizes.

 

Workout:

 

Dumbbell Flys

10lb x 12

15lb x 10

20lb x 8

Supersetted with...

Incline Press

90lb x 4

110lb x 7

 

Lateral Raises

10kg x 10

10kg x 10

 

Pec Dec

60lb x 8

 

French Press

65lb x 7

Supersetted with...

Dips

4

3

 

Despite being away for two weeks or so all of my numbers are up, and my form wasn't terrible. It's getting much better.

 

 

Meals:

 

8:05 Oatmeal

1 cup Oatmeal (steel cut oats, walnuts, organic raisins, cinnamon, sea salt) + 1/4 scant cup of frozen wild blueberries, thawed

 

1:40 Sushi

1 avocado cucumber roll (6 pieces) with 3 inari and a small salad with a slice of tomato and soy ginger dressing

 

3:50 Shake

1 serving Tropical NitroFusion.

 

6:04 Veggies and Rice

About 1 cup and a half (maybe more) of defrosted California/winter vegetables with a touch of salt and some flax oil. 3/4 cup brown rice with braggs and 3 meatless chicken strips.

 

11:50 Apples

2 large apples.

 

 

I am also drinking 1 litre of Yerba Mate and a cup of Yogi green tea as well. Water with every meal.

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Diet is still steady. Eating a lot of the same meals (rice and veggies / oatmeal / shakes) but now I've incorporated 2.5 tablespoons of Nutritional yeast a day. I haven't been taking any B supplements, and I don't want to. Rather chow down on some ol' fashion yeast. Still rockin' the tea.

 

I started IBUR (Interval Build Up Running), but since the track was closed, I did this on a stationary spinner bike. Same thing really, since it's just a modified HIIT routine. It goes like this:

 

1A: Jog (30 secs)

1B: Sprint (20 secs)

 

2A: Jog (60 secs)

2B: Sprint (30 secs)

 

3A: Jog (90 secs)

3B: Sprint (40 secs)

 

4A: Jog (120 secs)

4B: Sprint (50 secs)

 

5A: Jog (150 secs)

5B: Sprint (60 secs)

 

6A: Jog (180 secs)

6B: Sprint (70 secs)

 

Total time: 15 minutes.

 

 

IBUR killed me. I loved it. Took me a good while to catch my breath and make sure I wasn't going to let lose a torrent of pre-digested food. The article it is mentioned is is here.

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Had an okay day at the gym. Felt like my back did good but I was pretty easy on myself in regards to my arms. I'll correct that next time. Good thing was I saw a friend from elementary and he helped me out with my deadlift form. Still not comfortable doing them with any significant weight, but I'll get there. I'll be practicing in the mirror until I get it right.

 

 

Pullovers

30 x 12

35 x 10

40 x 8

50 x 6

 

Close-grip Pulldown

120 x 5

 

Machine Row

70 x 8

 

Shrugs

60 x 8

 

Barbell Curls

35 x 5 (Right Arm)

35 x 3 (Left Arm)

30 x 2 (Left Arm)

 

 

My diet wasn't all that great today. All the meals were solid (good food, good portions) but I was up working last night so I really screwed myself up for timing the meals. I woke up at 1PM so I didn't end up fitting all my meals in (1 meal short today), so that sucked.

 

Real IBUR on the track this Tuesday. Looking forward to it!

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IBUR KILLED. It was awesome though. I'm sure people thought I was crazy because I was grunting when I was sprinting, haha. During my last jog the janitor of the building looked at me and said "You're slowing down, eh?" I laughed but I really wanted to punch him out, just had no energy, haha.

 

My caloric intake has been pretty low lately, but so far I'm still feeling alright. I'll get around to posting pictures of my meals and get a real number for how much I'm really eating.

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IBUR KILLED. It was awesome though. I'm sure people thought I was crazy because I was grunting when I was sprinting, haha. During my last jog the janitor of the building looked at me and said "You're slowing down, eh?" I laughed but I really wanted to punch him out, just had no energy, haha.

 

My caloric intake has been pretty low lately, but so far I'm still feeling alright. I'll get around to posting pictures of my meals and get a real number for how much I'm really eating.

 

 

Yeah I bet IBUR killed! I love doing that kind of stuff cause after 20min or less you done. Hey I responded to your inquiry about chewable creatine in the "ask a supp store employee". In my opinion its okay. No animal products from what I see on the label bro. I hope I was not too harsh, but my name was brought up and I had to defend myself because I DID look at the label closely before I ever bought them. If you have any workout questions or what supps Im taking feel free to PM me.

 

Keep up the sprints! They will do wonders for your hams and overall strength and power!

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