HIT - Training

RealistSpy · 17-06-2010 11:12PM #1

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)

RealistSpy · 17-06-2010 11:17PM

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?

RealistSpy · 22-06-2010 03:38PM

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.

RealistSpy · 25-06-2010 05:42PM

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!

RealistSpy · 28-06-2010 02:50PM

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

RealistSpy · 30-06-2010 11:26AM

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.

RealistSpy · 04-07-2010 08:30PM

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.

RealistSpy · 11-07-2010 05:53PM

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.

RealistSpy · 16-07-2010 12:00PM

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

RealistSpy · 17-07-2010 11:34PM

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

HIT - Training

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