AaronM

Date: August 26, 2005

Workout: Back/Biceps

HIT STYLE WORKOUT --> NO REST BETWEEN SETS

Deadlifts:
Set 1: 220X10 +5lbs
Set 2: 220X6 +5 lbs -4 rep

Lat Pulldowns:
Set 1: 125X8 +1 rep

Wide Grip Late Pulldowns:
Set 1: 95X7 -1 rep

Seated Rows:
Set 1: 100X6 -2 reps

No rest between sets really started to hit me hard right here

1 Arm Rows:
Set 1: 84X7 -6lbs -3 reps

Pullups:
Set 1: 2 -5

DB Pullovers:
Set 1: 66.5X6 -2 reps

EZ Bar Curls:
Set 1: 95X3 +5lbs -7 reps
Set 2: 90X8 +1 rep

DB Hammer Curls:
Set 1: 40X7 -2.5lbs -3 reps

DB Alternating Curls:
Set 1: 40X6 -2.5lbs -4 reps
Set 2: 40X6 -8.5lbs -4 reps

Notes: Great workout! The numbers are down, but that was because of the no rest between sets. This workout KILLED me! My arms and lats have never been that exhausted. I will definitely be using the HIT technique for my future workouts!

Workout Grade: A-

AaronM

Date: August 27, 2005

Wokout: Legs/Abs

HIT Style Workout ---->No more than 15 seconds of rest between sets

A** to Grass Squats: Set 1: 115X5 +10lbs
Set 2: 125X8 +10lbs +3 reps
Set 3: 120X6 +5lbs +1 rep
Set 4: 115x7 +2 reps

Leg Extensions:
Set 1: 170X10
Set 2: 170X7 -3 reps

Leg Curls:
Set 1: 105X10 +3 reps
Set 2: 95X8 -2 reps

Seated Calf Raises:
Set 1: 2010X15 +5lbs
Set 2: 210X15 +5lbs
Set 3: 210X15 Extra Set

Reverse Trunk Crunch SUPERSET with Leg Raises:
Set 1: 15
Set 2:15

Weighted Crunches:
Set 1: 48lbsX20 +8lbs
Set 2: 48X20 +8lbs

Jackknifes SUPERSET with Leg Raises:
Set 1: 12
Set 2: 10

Notes: Sweet workout! I felt beat after this workout! I am loving these HIT style workouts!

Wokout Grade: A-

sword chucks

strong workout bro... who cares if you lost focus, you added poundages all over :p

AaronM

B]Date:[/b]August 22, 2005

Hit Style Workout- No more than 15 seconds between sets

Workout: Shoulders

Military Press:
Set 1: 110X8 +3 reps
Set 2: 105X3 -3 reps
Set 3: 100X3 -3 reps The lack of rest really made those last two sets very challenging!

DB Press:
Set 1: 50X6 -2 reps
Set 2: 46.5X6 -2 reps

DB Front Raises:
Set 1: 32.5X9 +2 reps

Lat Raises SUPeRSUPERSET:
Set 1: 32.5X10 +2.5lbs
Set 2: 24X10
Set 3: 20X10 Delts were smokin'!

DB Press:
Set 1: 46.5X5 -5 reps My delts were really pumped up!

Posterior Deltoid Rows:
Set 1: 45X10 +5lbs
Set 2: 50X10 +5lbs

Shrugs:
Set 1: 240X10
Set 2: 225X10
Set 3: 215X10
Set 4: 155X12 Extra Set

30 Minutes of cardio on the bike (HIIT).

Notes: Whew! This was the first time doing the HIT style shoulder workout. It was killer. My shoulders are going to kill tomorrow! I can't wait! Most of the exercises were down, but I think I still put a great effort into this HIT workout. I think I am going to continue doing the HIT for a month, then go back to my old workout to switch things up...then try something new after that.

Workout Grade: A-

sword chucks

wow this low rest thing looks killer!

AaronM

It is killer...but I love it! I gained almost 3 inches on my chest in Jan/Feb 2005 using this technique. Hopefully it will work this month! :service:

AaronM

Date:August 31, 2005


FIRST HIT STYLE CHEST WORKOUT!!!YEAH!

Workout: Chest/Triceps

DB Flat Bench Press:
Set 1: 70X6 +3.5lbs -1 rep

DB Incline Bench Press:
Set 1: 54X9
Set 2: 52.5X5 -2 reps
Set 3: 50X7 -1 rep

DB Decline Bench Press:
Set 1: 54X8
Set 2: 54X4 -2 reps


Incline Fly:
Set 1: 40X7 -3 reps

Dips:
Set 1: 8 +2

Close Grip Skullcrushers Super-Setted With Close Grip Bench Press:
Set 1: 70X7 -3 reps
Set 2: 60X7 -5lbs

BB Close Grip Bench Press:
Set 1: 95X7 +1 rep

30 Minutes of HIIT Cardio on the treadmill...having flat feet sucks!

Notes: YEAH!!! Finally hit 70 pounds on the flat bench. Today's workout was awesome. The decreases in numbers were far less than the other HIT workouts. I am happy about this. My chest was the most pumped I have ever felt. I did have a 10 minute break between my chest and the start of my tri exercises. My batteries died in my MP3 player, so I had to go out to my car to get a battery and then my Key FOB for my car stopped working. I guess that ran out of batteries too, lol. Great workout though!

Workout Grade: A

vanwilder

nice lifts

i added you to msn but i dont htink you allowed it

__________________
me > yourmom

AaronM

Thanks! PM me your e-mail and i'll add ya! :weird:

AaronM

Date: Spetmeber 2, 2005

Workout: Back/Biceps

HIT STYLE WORKOUT --> NO REST BETWEEN SETS

Deadlifts:
Set 1: 225X10 +5lbs
Set 2: 225X4 +5 lbs -2 reps

Lat Pulldowns:
Set 1: 125X10 +2 reps

Wide Grip Lat Pulldowns:
Set 1: 95X9 +2 reps

Seated Rows:
Set 1: 100X6
Set 2: 90X5

1 Arm Rows:
Set 1: 70X10 LOWERED WEIGHT TO FOCUS ON FORM

Pullups:
Set 1: 2

DB Pullovers:
Set 1: 66.5X7 +1 rep

EZ Bar Curls:
Set 1: 85X10 -5lbs +2 reps LOWERED WEIGHT TO FOCUS ON FORM

BARFINESS STARTED TO KICK IN HERE 5/10 on the barf scale

DB Hammer Curls:
Set 1: 40X4 -3 reps
Set 2: 34X7

VERY BARFY!!!! 7/10 on the barf scale

DB Alternating Curls:
Set 1: 40X5 -1 rep

ON THE THRESHOLD OF BARFING 9/10 on the barf scale

I decided to do cardio as usual. I started slow and then did the HIIT. After 18 minutes of this I barfed...there went the pre-workout meal, lol. What a waste of protein!!! But, I filled my belly back up with some Prolab N-Large 2.

Notes: Great workout...until the arms. Back workout was really great! Arms were, well...barfy, lol.

Workout Grade: A-

AaronM

Date: September 4, 2005

Wokout: Legs/Abs

A** to Grass Squats: Set 1: 115X5 +10lbs
Set 2: 125X7 -1 rep Made sure I didn't cheat by buckling my legs, haha
Set 3: 125X5 +5lbs -1 rep
Set 4: 120x4 +5lbs -3 reps

Leg Extensions:
Set 1: 175X10 +5lbs
Set 2: 175X10 +5lbs +3 reps

Leg Curls:
Set 1: 110X10 +5lbs
Set 2: 95X10 +2 reps

Seated Calf Raises:
Set 1: 225X15 +15lbs
Set 2: 225X15 +15lbs
Set 3: 225X15 +15lbs

Reverse Trunk Crunch SUPERSET with Leg Raises:
Set 1: 15
Set 2: 15

Weighted Crunches:
Set 1: 53lbsX20 +5lbs

Jackknifes SUPERSET with Leg Raises:
Set 1: 12
Set 2: 15 +5 reps

Notes: Nice workout! Really felt the burn! I had great form on all the exercises as well. YEAH!!!! :bb:

Wokout Grade: A

vanwilder

are you doing cardio and weights at the same time....

i personally would not do this, from personal experience it hindered my gains for mass.

__________________
me > yourmom

AaronM

Thanks for the reply! That stinks that it hindered your gains. It was recommended to me to do cardio right after your training to help reduce fat gain during a bulking phase. I am going to try it and see how it goes. I don't want my gains to be hindered during a bulking phase! I am going to try it for a while and then re-evaluate.

Thanks again!
Aaron

AaronM

Date:September 6, 2005

Hit Style Workout- No more than 15 seconds between sets

Workout: Shoulders

Military Press:
Set 1: 110X9 +1 rep
Set 2: 105X5 +2 reps
Set 3: 100X5 +5 reps

DB Press:
Set 1: 50X5 -1 rep

DB Front Raises:
Set 1: 32.5X10 +1 rep

Lat Raises SUPeRSUPERSET:
Set 1: 32.5X10
Set 2: 246.5X10 +2.5lbs
Set 3: 20X10

DB Press:
Set 1: 46.5X10 +5 reps My delts were really pumped up!

Posterior Deltoid Rows:
Set 1: 50X10 +5lbs
Set 2: 55X10 +5lbs

Shrugs:
Set 1: 245X10 +5lbs
Set 2: 230X10 +5lbs
Set 3: 220X10 +5lbs
Set 4: 165X12 +10lbs

30 Minutes of cardio on the bike (HIIT).

Notes: YEAH YEAH YEAH!!! Another fun workout. My delts were rock hard by the end of the workout! The cardio was fun. I rode around in the neighborhood and then out to the beach and back. I noticed that my lycra biking jersey and shorts are fitting tighter *D!

Workout Grade: A

GameDayDog

Yeah, I thynk that's a very popular misconception... that you have to be cardio free during a bulking session... In fact, I believed it myself... but the theory behind doing cardio is thys...

Imagine your body is a small town with one road... All the buildings are muscles and the road is your veins & arteries.. (blood pathways) ... Doing cardio improves the cardio vascular system and creates new roads both to & within the muscles... Now with better roads, more packages (vitamins, proteins, etc) are delivered to the buildings (muscles) better... Also, lactic acid & other harmful items are removed quicker/more efficiently... The ability to rapidly transport items helps the muscles grow more...

The problem is... 1.) Not tyming the cardio at optimum fat burning moments... I firmly believe if you do cardio without working out.. you'll be burning the precious carbs that you're consuming for growth!! .... Nobody wants to do that... Instead, the optimum fat burning moments is immediately after you work out & fyrst thyng in the morning when you wake up... Doing cardio at these moments when the body is low on blood & muscle glycogen will force the body to target fat as fuel for your cardio... This helps you eliminate excess fat cells whyle developing a better cardiovascular system to help your muscles get the thyngs they need for growth...

As long as your diet's ryght... You shouldn't have any concerns or worries... I'm also doing HIIT cardio after my workouts, but I've gone from 186 to 190 1/2 in 3 weeks...

One day, I'll copy & post an interview that Ronnie gave about doing cardio whyle bulking...

Meanwhyle... keep working out man.. & be careful on that bike!!!

Peace..~G

__________________
I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered...

I want to be bigger than all the humans!!

"I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor

Goal - 200#'s
5/27/07 -
4/27/07 - 175#
3/27/07 - 167#

AaronM

Awesome post Gamedaydog!!! I like your road and building analogy!!! :bb:

GameDayDog

Say Aaron.. Thx man...

As soon as I feel lyke typing in the Question & Answer session with Ronnie Coleman about cardio, I'll be sure to link ya to it..

http://ironmass.com/forums/showthread.php?t=2616

There ya go.. As promised!!

Peace..~G

__________________
I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered...

I want to be bigger than all the humans!!

"I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor

Goal - 200#'s
5/27/07 -
4/27/07 - 175#
3/27/07 - 167#

AaronM

Date:Septmeber 9, 2005


Workout: Chest/Triceps

DB Flat Bench Press:
Set 1: 70X6

DB Incline Bench Press:
Set 1: 54X10 +1 rep
Set 2: 54X6 +1.5lbs +1 rep
Set 3: 50X8 +2 reps

DB Decline Bench Press:
Set 1: 54X9 +1 rep
Set 2: 54X8 +4 reps
Set 3: 50X9 Extra Set


Incline Fly:
Set 1: 40X10 +3 reps

Dips:
Set 1: 6 -2

Close Grip Skullcrushers Super-Setted With Close Grip Bench Press:
Set 1: 70X8 +1 rep
Set 2: 60X10 +3 reps

BB Close Grip Bench Press:
Set 1: 95X7
Set 2: 95X7

30 Minutes of HIIT Cardio on my bike.

Notes: Fun workout. I am going to go for 100 on those close grip bench presses. It seems easy and then I always fail on that seventh rep.

Workout Grade: B+

AaronM

Date: Spetmeber 10, 2005

Workout: Back/Biceps

POWER DAY!!! 5 Rep Target

Deadlifts:
Set 1: 240X5 +15lbs -5 reps
Set 2: 240X5 +15 lbs +1 rep
Set 3: 225X5 Extra Set

Lat Pulldowns:
Set 1: 135X5 +10lbs -5 reps

Wide Grip Lat Pulldowns:
Set 1: 95X9 +10lbs -4 reps

Seated Rows:
Set 1: 105X5 +5lbs -1 rep
Set 2: 105X5 +15lbs

T-Bar Rows: NEW EXERCISE
Set 1:150X5
Set 2:150X5

Bent Rows:
Set 1: 120X5 +15lbs -5 reps
Set 2: 135X5 +30lbs -5 reps

Pullups:
Set 1: 5 +3

EZ Bar Curls:
Set 1: 95X3 +10lbs -7 reps
Set 2: 90X5 Extra Set
Set 3: 90X5 Extra Set

DB Hammer Curls:
Set 1: 44X5 +4lbs +1 rep
Set 2: 50X3 +16lbs -4 reps
Set 3: 46.5X5 Extra Set

DB Alternating Curls:
Set 1: 42.5X5 +2.5lbs
Set 2: 44X5 Extra Set

Notes: Great workout! I made some awesome gains!!! I love this POWER day! Arm gains were fantastic!

Workout Grade: A

vanwilder

good work cracker

__________________
me > yourmom

AaronM

Haha, thanks dawg :ham: :werd:

AaronM