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28-Apr-06, 05:47 PM
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#91
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I need a title!
Join Date: Oct 2003
Location: On an island
Posts: 1,121
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April 28 -- Chest/back
Decline Bench Press
295 x 4 (DS) 250 x 6 (DS) 210 x 6
295 x 4 (DS) 250 x 4 (DS) 210 x 6
Incline Bench Press
225 x 8 (DS) 190 x 6 (DS) 160 x 6
225 x 6 (DS) 190 x 5 (DS) 160 x 5
Chest Supported Row
160 x 6 (DS) 140 x 6 (DS) 110 x 6
EXHAUSTED!!!! PUMPED!!!! Cool Workout  :
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__________________
"When shadows paint the scenes, where spotlights used to fall. And I'm left wondering, is it really worth it all?"
Last edited by rangers97; 28-Apr-06 at 06:13 PM.
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02-May-06, 06:19 PM
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#92
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I need a title!
Join Date: Oct 2003
Location: On an island
Posts: 1,121
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ok....well, a new month, a new philosophy. I've decided to try my hand at a HIT program. Now, to be specific, it would probably be HIT in principal only, since I doubt I can generate the necessary intensity to be truly HIT. But I am relying on the principals of short duration, hard work, probably one set per exercise to failure.
My goal is to add reps or weight to the lift every time I attempt the lift. The most likely scenario will be getting to 8-10 reps and then adding weight. I think this will serve as a "break" if you can call it that from all the heavy stuff I have been doing. Hopefully by doing only one set, it will help with recovery while still being able to push heavy weight. The way I see it, if you can crank out a set of 300 x 8 on the bench press, you really shouldn't need to be doing any more, and I would be fine with that, as I think a lot of you would be also.
Here is the plan:
Workout 1
Squats
SLDL
GHR
Decline Crunches
Leg Raises
Shrugs
Workout 2
Decline Bench Press
Close Grip Bench Press
Chest Supported Rows
Cable Rows
EZ Bar Curls
Workout 3
Rack Pulls
Military Press
Pullups
Dips
Upright Rows
The schedule will be 1, 2, off, 3, off, 1, 2, off, 3, etc etc...Gonna be tough since I am not used to weekend workouts, but since these should be relatively short so it should be ok
Here is todays workout. I started with workout 2 since I didn't feel like squatting today 
May 2 -- HIT 2
Decline Bench Press
275 x 8 PR at this weight
Close Grip Bench Press
245 x 8
Chest Supported Row
160 x 8 PR
Cable Rows (plate loaded home machine)
120 x 7
EZ Bar Curls
130 x 4
Well, got some PRs which was cool, probably could have gotten more on bench if I didn't only give myself 3 rest days between benching, but I was eager to start the new plan. Went quick too...almost too quick, lol...gonna take some time to get used to that...but I still got a pretty decent pump which was cool
__________________
"When shadows paint the scenes, where spotlights used to fall. And I'm left wondering, is it really worth it all?"
Last edited by rangers97; 02-May-06 at 08:14 PM.
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Tags
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bar curl, bar curls, bar rows, barbell lunges, barbell press, barbell row, barbell rows, behind head, bell press, bench press, box squats, cable row, cable rows, cardiovascular training, compound movement, compound movements, core lifts, core strength, curl machine, decline bench, decline bench press, decline crunch, degree incline, double overhand, extra pounds, frank zane, fully extended, grip bench, grip bench press, grip chin, grip chins, grip chinups, half hour, ham curls, ham raise, hammer curl, hammer curls, head press, heavy stuff, high intensity, higher rep, incline bench, incline bench press, increase weight, lat pull, lat pulldown, leg curl, leg drive, leg press, leg workout, lifting routine, loose form, low cable, maximum tension, military press, muscle mass, muscle recovery, neck press, overhand grip, overhead extension, overhead extensions, overhead press, overhead squat, overhead tricep, plate loaded, pound bench, pound db, pound deadlift, power cleans, powerlifting routine, preacher curl, pressing movements, progressive overload, rack pull, rack pulls, seated overhead, short period, shoulder pain, shoulder press, shoulder workout, squat machine, standing curls, standing military, standing military press, start slow, stay tuned, strength gain, strength gains, term goal, training journal, tricep ext, tricep extension, tricep extensions, upper body, upright row, upright rows, vice versa, wider grip, woo hoo  |
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