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HIT - Training

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  • 18-06-2010 12:12am
    #1
    RealistSpy
    Registered Users Posts: 1,686 ✭✭✭


    High Intensity Training

    Age: 22
    Weight: 68kg
    Height: 5Ft 6

    Diet
    I have none I eat what ever I have in the house. Usually Oat, Brown Rice, Pasta and Veg. Fast food / Alcohol maybe once a month.

    I just started a new Training since am injured and I can't do sprinting for a while only Tempo runs. I want to see how strong I can get in 4 weeks then take 2 weeks break.

    Suppliments
    None I am very broke.


    15/06/10
    Deadlift - 100Kg x 5
    Deadlift - 160Kg x 3 (lost grip)
    Deadlift - 160Kg x 1 (lost grip)(lost form)
    Deadlift - 165Kg x 1

    Bench Press - 70kg x 5
    Bench Press - 100kg x 1
    Bench Press - 105kg x 1
    Bench Press - 110kg x 1

    Wide grip pull up - BW x 10
    Wide grip pull up - BW x 10
    Wide grip pull up - BW x 10

    Swiss Crunches - +10kg x 40
    Swiss Crunches - +10kg x 40
    Swiss Crunches - +10kg x 40

    Back Extension - +10Kg x 20
    Back Extension - +10Kg x 20
    Back Extension - +10Kg x 20
    (Really bad back pain after the back extensions)


Comments

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    #2
    RealistSpy
    Registered Users Posts: 1,686 ✭✭✭RealistSpy


    17/06/10

    Romanian Deadlifts - 100Kg x 5
    Romanian Deadlifts - 120Kg x 3
    Romanian Deadlifts - 130Kg x 2
    Romanian Deadlifts - 140Kg x 1

    Wide grip pull up - BW+10kg x 8
    Wide grip pull up - BW+20kg x 3
    Wide grip pull up - BW+20kg x 2 (fail the 3rd rep)

    Swiss Crunches - +10kg x 40
    Swiss Crunches - +10kg x 40
    Swiss Crunches - +10kg x 40

    Any major body group am missing?


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    #3
    RealistSpy
    Registered Users Posts: 1,686 ✭✭✭RealistSpy


    BW down to 67Kg maybe due to my Extensive tempo Track session

    22/06/10
    Deadlift - 100Kg x 5
    Deadlift - 140Kg x 3
    Deadlift - 150Kg x 2
    Deadlift - 160Kg/165Kg (Kept lossing grip half way. The grippy thing on the bar was also warn out )

    Bench Press - 80kg x 6
    Bench Press - 80kg x 8
    Bench Press - 90kg x 4

    Wide grip pull up - BW+10kg x 6
    Wide grip pull up - BW+10kg x 8
    Wide grip pull up - BW+10kg x 8

    Sumo Squats - 80kg x 6
    Sumo Squats - 80kg x 6
    Sumo Squats - 100kg x 4
    Sumo Squats - 120kg x 4 ( Spotter helped with the final rep)

    Squats - 80kg x 6
    Squats - 80kg x 6
    Squats - 80kg x 6

    Swiss Crunches - +10kg x 40
    Swiss Crunches - +10kg x 40
    Swiss Crunches - +10kg x 40

    First time ever to do a free weight barbell squat and I call myself a sprinter!! I love it.


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    #4
    RealistSpy
    Registered Users Posts: 1,686 ✭✭✭RealistSpy


    25/06/10

    Sumo Squats - 60kg x 8
    Sumo Squats - 110kg x 5
    Sumo Squats - 115kg x 4
    Sumo Squats - 120kg x 2
    Sumo Squats - 125kg x 1 (Failed 2nd Rep)

    Bench Press - 60kg x 10
    Bench Press - 80kg x 6
    Bench Press - 90kg x 3
    Bench Press - 95kg x fail
    Bench Press - 85kg x 5

    Leg Extensions - 55kg x 10
    Leg Extensions - 85kg x 8
    Leg Extensions - 85kg x 8
    Leg Extensions - 85kg x 8

    Wide grip pull up - BW+10kg x 8
    Wide grip pull up - BW+10kg x 8
    Wide grip pull up - BW+10kg x 8

    Swiss Crunches - x 50
    Swiss Crunches - x 35
    Swiss Crunches - x 40

    Seated Calf Raise - 35Kg x 25
    Seated Calf Raise - 35Kg x 25
    Seated Calf Raise - 35Kg x 25

    I have to fix my workout, everything is everywhere. Next workout will be split to Upper body and Lower body. Which should have been done in the first place. Bad recovery!


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    #5
    RealistSpy
    Registered Users Posts: 1,686 ✭✭✭RealistSpy


    Weight: 68 - 70kg

    28/06/10

    Sumo Squats - BW x 8 x 3 set
    Sumo Squats - Bar x 5
    Sumo Squats - 80kg x 5 x 2 sets
    Sumo Squats - 90kg x 8
    Sumo Squats - 100kg x 6
    Sumo Squats - 110kg x 6
    Sumo Squats - 120kg x 2
    Sumo Squats - 125kg x 1
    Sumo Squats - 130kg x 3 PRs
    Sumo Squats - 135kg x 2 PRs
    Sumo Squats - 140kg x 1 PRs

    Machine Adductions 9kg x 10
    Machine Adductions 54.4kg x 25
    Machine Adductions 68kg x 15 x 2
    Machine Adductions 68kg x 14 Failed the 15th rep
    Machine Adductions 54.4kg x 15

    Sitted Calf Raise 25Kg x 10
    Sitted Calf Raise 35Kg x 25
    Sitted Calf Raise 45Kg x 25
    Sitted Calf Raise 55Kg x 20
    Sitted Calf Raise 60Kg x 20
    Sitted Calf Raise 70Kg x 20

    Leg Extensions 25kg x 10
    Leg Extensions 85kg x 6
    Leg Extensions 85kg x 8
    Leg Extensions 85kg x 6
    Leg Extensions 90kg x 6
    Leg Extensions 50kg x 20

    Reverse / Lying Leg Curl x 3 sets of Unkown weights

    Swiss Crunches - x 50
    Swiss Crunches - +10kg x 40
    Swiss Crunches - +10kg x 40


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    #6
    RealistSpy
    Registered Users Posts: 1,686 ✭✭✭RealistSpy


    I have a seriously bad DOMS, its the worse soreness I have ever felt. I can bearly walk my adductors mainly and my lower hamstring, 2 days and its still really bad.


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    #7
    RealistSpy
    Registered Users Posts: 1,686 ✭✭✭RealistSpy


    Weight: 66.8Kg

    04/07/10

    Deadlift - Bar x 8
    Deadlift - 80Kg x 5 x 2
    Deadlift - 100Kg x 4
    Deadlift - 120Kg x 4
    Deadlift - 140Kg x 1
    Deadlift - 160Kg x 1 (Straps)
    Deadlift - 165Kg x 1 (Straps)
    Deadlift - 170Kg x 1 (Straps) (Normal Grip)Fail
    Deadlift - 170Kg x 1 (Straps) (Reverse Grip)(Forgot back belt)Fail
    Deadlift - 170Kg x 1 (Straps) (Reverse Grip)PRs
    Deadlift - 140Kg x 2
    Deadlift - 100Kg x 6

    Wide grip pull up - BW x 10
    Wide grip pull up - BW+ 10kg x 6
    Wide grip pull up - BW+ 15kg x 4
    Wide grip pull up - BW+ 20kg x 2
    Wide grip pull up - BW+ 25kg x 1
    Wide grip pull up - BW+ 20kg x 2
    Wide grip pull up - BW x 10

    Incline Dumbbell Press - 20Kg x 10
    Incline Dumbbell Press - 24Kg x 8
    Incline Dumbbell Press - 28Kg x 4 x 2

    Seated Row - 10kg x 10
    Seated Row - 20kg x 25
    Seated Row - 27.5kg x 20 x 2
    Seated Row - 18kg x 20

    Upright Row - 15Kg x 10
    Upright Row - 20Kg x 10 x 2
    Upright Row - 25Kg x 8
    Upright Row - 30Kg x 6

    I was in a rush today because I had to go to work the deadlift session took me 45min alone. My Arms are burning and sore, grip strength is 0 atm.


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    #8
    RealistSpy
    Registered Users Posts: 1,686 ✭✭✭RealistSpy


    Weight: 66Kg

    11/07/10

    Romanian Deadlifts - 60Kg x 8
    Romanian Deadlifts - 100Kg x 10
    Romanian Deadlifts - 140Kg x 6
    Romanian Deadlifts - 150Kg x 4

    Leg Press - 100Kg x 20
    Leg Press - 140Kg x 15 + 5 Squat Jumps
    Leg Press - 150Kg x 10 + 5 Squat Jumps
    Leg Press - 160Kg x 6 + 6 Squat Jumps

    Leg Extensions 30kg x 15
    Leg Extensions 60kg x 15
    Leg Extensions 65kg x 10
    Leg Extensions 70kg x 8

    Sitted Calf Raise 40Kg x 10
    Sitted Calf Raise 80Kg x 25
    Sitted Calf Raise 100Kg x 25
    Sitted Calf Raise 110Kg x 30

    Swiss Crunches - x 30
    Swiss Crunches - x 30
    Swiss Crunches - x 30
    Swiss Crunches - x 30

    I felt like throwing up after the workout. I don't know what happned but I felt sick.


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    #9
    RealistSpy
    Registered Users Posts: 1,686 ✭✭✭RealistSpy


    Ok I am off for a nice good 2 weeks then back again. Ankle damage is better so as my hamstring pains are gone.


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    #10
    RealistSpy
    Registered Users Posts: 1,686 ✭✭✭RealistSpy


    Weight: 65.8kg

    18/07/10 - Last Day

    Deadlift - 80Kg x 5
    Deadlift - 100Kg x 5
    Deadlift - 140Kg x 2
    Deadlift - 160Kg x 1
    Deadlift - 170Kg x 1
    Deadlift - 175Kg x 1 PRs

    Wide grip pull up - BW x 8
    Wide grip pull up - BW+ 20kg x 5
    Wide grip pull up - BW+ 30kg x 2
    Wide grip pull up - BW+ 20kg x 5
    Wide grip pull up - BW x 8

    Lever Seated Row - 40kg x 8 L&R hand total
    Lever Seated Row - 60kg x 8 L&R hand total
    Lever Seated Row - 70kg x 6 L&R hand total
    Lever Seated Row - 75kg x 8 L&R hand total
    Lever Seated Row - 80kg x 6 L&R hand total
    Lever Seated Row - 85kg x 5 L&R hand total

    Shoulder Press - 14kg x 8
    Shoulder Press - 16kg x 6
    Shoulder Press - 20kg x 4
    Shoulder Press - 22kg x 5
    Shoulder Press - 24kg x 2
    Shoulder Press - 22kg x 3

    Bench Press - Bar x 10
    Bench Press - 80kg x 6
    Bench Press - 85kg x 2
    Bench Press - 80kg x 4
    Bench Press - 85kg x 3
    Bench Press - 90kg x Fail

    Swiss Crunches - x 50
    Swiss Crunches - x 50
    Swiss Crunches - x 50


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