My Training Journals- Abbas'.
Ive been Pumping Iron for last 10 years- ive always trained with HIT technique but ive also experimented with other training styles- last 6 months my training is gone for a toss coz of my new job with Golds Gym India which is too hectic too much of traveling (but i love my job).. since last one week I started using this new routine/method which suits me and my lifestyle… im planning to compete next year in Mr Bombay 2007- will keep u guys updated...
I do 4 sets per exercise my rep range is 6-8.. next month im gonna train in the rep range of 5-6 max (powerlifting) ive also changed my rep speed (Tempo) concentric xplosive and eccentric super slow (5 sec)
This is what im following last 1 weeks:
Tue: Chest, Delts & triceps
Thru: Back, Biceps & traps
Fri: hams & calves
Exercises for Quads:
Leg extension (warm up)- 3 sets x 20 reps
Squats- 4 sets x 6-8 reps
Step ups- 3-4 sets x 6-8
Hack squats- 4 sets x 6-8 reps
Leg press- 4 sets x 8 reps
Leg extensions- 2 sets x 15 reps
Exercises for Chest, Delts & triceps:
Incline barbell press- 4 sets x 8 reps
Decline B/B press- 4 sets x 8 reps
Machine press- 4 sets x 8 reps
Flat D/B flys- 4 sets x 8 reps
Overhead press (smith)- 4 sets x 8 reps
Lateral raises D/B- 4 sets x 10 reps
Lateral raises cable- 3 sets x 10 reps
Lateral raises Machine- 4 sets x 10 reps
Close grip bench press- 4 sets x 8 reps
Bar dips- 4 sets x 10 reps
Lying French press- 4 sets x 10 reps
Exercises for Back, Biceps & traps:
Bent over B/B row- 4 sets x 8 reps
One arm D/B row- 4 sets x 8 reps
Lat pulldown- 4 sets x 8 reps
Seated row- 4 sets x 8 reps
Pullover- 4 sets x 8 reps
Shrugs- 4 sets x 8 reps
Rear delt flys- 4 sets x 10 reps
B/B curls- 4 sets x 8 reps
Preacher curls- 4 sets x 8 reps
Hammer curls- 4 sets x 8 reps
Back extensions- 4 sets x 15 reps
Exercises for hams & calves:
Lying leg curls- 4 sets x 6-8 reps
One leg- leg curls (Cybex) - 4 sets x 8 reps
Lunges- 4 sets x 10 reps
Stiff leg dead lift- 4 sets x 6-8 reps
Good Morning- 2 sets 10 reps
Calf raises standing- 4 sets x 6-8 reps
Calf raises seated- 4 sets x 8 reps
wow... great to hear u've decided to set up a journal.. :)
another heavy weight lifter from india... :p
keep in touch and all the best bro...
oh, and u better read my journal... or else i wont ever read urs...! :p
no, but seriously... why dont u hav a look at my journal.. i'd like to know what u think... particlularly coz we're both from the same city... and i'd like to see how "unorthodox" u think i am.. :)
Thanx Bro- im gonna see ur Journal right now : )
this is what i've understood of HIT:
1 exercise per bodypart
several warm - up sets...
i set to failure
repeat for all remaining exercises in similar pattern
come back again after some days...
if this is true, then what ur doing cant be called HIT... because u're doing moe than 1 set per exercise...
please clarify this...
i've also come up with some interesting info regarding HIT
The Rebirth Of HIT
Does H.I.T. Training Get You Into Heaven?
hope that helps :)
oh damn.. i din read that :p
the only reason why i was asking was because 4 guys who've been working out for 20-25 years odd have told me (very strongly) that HIT sucks ass... so i wanted to know the trick to making it work so i could tell them :D
it was nothing against abbas...
Hi Anuj how are u bro- sorry man culdnt PM u back on ur training journal was busy at the gym for Women’s day- did a Seminar on Weight Training and Women :)..
Let me explain you bro on HIT.. I believe HIT is a state of mind its about giving 110% inside the gym- trust me to get failure on one set you need extreme mind muscle link- you need to get failure from the 1st rep then only u can kill the muscle completely in 1 set of 8-10 reps… to be honest I culdnt achieve that kind of failure so I use to do HIT with 2-3 sets…
For me 2003 was the best for HIT I could get failure both eccentric and Concentric in 2 flat sets, it was simply coz I has a good training partner with the same mind set…
Im posting some old training pix of 2003 HIT with my training partner then VIRAJ’…
hi abbas.... but u still havent answered my question....
oh, and yeah: i understand... hit is shit difficult... all the best..
Which Question Bro?
you mean about HIt... if yes then its right wat u asked... its about few warm up set (prep) followed by one working set (main set to failure)
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