Epic H.I.T LOG
- 09-12-2013, 10:12 AM
- 09-12-2013, 12:40 PM
- 09-12-2013, 10:19 PM
Had a great back and arms session today! Sorry for late update its been a busy day at work will post tomorrow , current weight 193 yea buddy
09-20-2013, 04:56 PM
Sorry guys for the past week haven't been able to train things have come up , but when I get back in track with out interruptions I will finish my log I'm 193 and still eating clean and less since not training .
09-21-2013, 03:01 PM
09-21-2013, 03:05 PM
09-30-2013, 02:28 PM
09-30-2013, 03:12 PM
This may sound dumb but what's tht mean Isee a lot of ppl post "bump", oh btw I'm still going to finish my log , in in the process of moving and getting settled in and doing painting repairs at home and time has been crazy .
10-03-2013, 05:33 PM
10-03-2013, 05:39 PM
10-12-2013, 01:20 PM
10-13-2013, 04:38 PM
Well here we go!!
Saturday morning finally back in the gym-
2hit caps ( they helped out a lot and gave me the focus I needed because I was very tired went to bed late after a week of long work)
Thus , started out stretched legs did some abs and 2rounds of burpies
Did 20 min on stair mill for 276 cal felt like I burned more than that lol.
Did hammer strength front press -90 to start with 20 reps
110 for 20 reps the. Repeated for set 3
Flat bench - 110x 3sets of 20
Hammer strength sitting row 3sets set 1 single armed 55x15 rest of the sets I did. 70 x15
Then did reverse row same weight
Cable machine lat pull down
120x15 reps-repeated for set 2
130x15reps -during this exercise I was focused I stretching out the lats and controlling the weight to feel the contraction.
Tricep push downs : 60x15 second set the same .last set 70x15 and that was my workout.
Post shake cytosport chocolate protein from golds gym 4.85 for a darn shake !!! That's rediculous never again!
I must say my strength has gone down from not being I. The gym for a while but I will keep pushing . Southpaw there you go my friend back to business !
10-14-2013, 12:53 PM
10-14-2013, 05:51 PM
Monday Shoulders and triceps
2 EPIC Hit caps down the hatch early this morning befoer hitting the gym. Warmed up those shoulders with ten pound plates doing circles to get the joints and fibers stimulated .
Sitting shoulder press started out with 70lbs for 20 reps added 5 for 15 reps then third did 90 for 15 reps
inbetween did cable machine side lateral raises 20lbs all three sets.
Dumbbell side laterals 20 lbs first 2 sets for 15 reps then 25x12 reps
also did front raises in between sets.
dumbbell shoulder press-40lbs x 12 reps -45lbsx 12 reps -50lbs x 10 reps
Eze bar over head tricep extentions 50lbs for 15 reps-60lbs x 12 reps and 3rd was the sAME
cable machine push downs 60lbs x15 reps -70x12reps
Behind the neck press -90lbs 12 reps and 110 for 12 reps
20 min on stair mill slowly progressing from being off . Good workout over all H.I.T is some good stuff
10-15-2013, 05:16 PM
Had a great back workout kinda strange I gained a pound or two from the workout lol 196, will post soon as I get a chance
10-16-2013, 12:09 AM
Warmed up with t bar rows -45lbs 20reps
Added 25lbs for 15 reps then put 90 and did 15 reps then added 25 and did 10reps
Hammer strength front pull downs single Armed : 70x20reps - 90x15-110x12
Reverse hammer strength pull down same weight and reps .
Sitting hammer strength pull like row single armed - 70x15-90x12 110x12
Cable machine pull downs - 90x15- 120x12 130x10
Barbell rows- 90x 2sets of 10
That's all for that!!
10-18-2013, 09:53 AM
Sorry for the delay I am dealing with a head cold as soon as I am back to 100% I will hit it up maybe later on today
10-21-2013, 11:07 PM
Hit the Gym friday did a bit of a total body workout,took 2 caps of course . Stretched out and did some burpies and push ups a little bit of abs.
Started with Machine press : 225 for first set did 20 reps , 2Nd set did275 for 15 reps and repeated for last set
Single leg extensions on machine with 60 lbs for 20 reps each leg first 2 sets then increaded to 70 for 15 reps on last set.
Machine squat press 135x15 reps for 2 sets then 3rd set did 185x12 reps.
Lat pull downs : 120x12 reps-130z12 reps-140x10 43ps
that was it for that and 20 min stair mill
Monday did chest and triceps ( I am still not 100%cold symptoms) Incline bench press 100 x 20 reps 120x15 reps 135x12 reps
Flat bench : 135x12 reps -155x12 reps -repeated for 3rd set Was feeling Drained from Head cold...GRRRRR
Hammer strength machine Incline press and Front Press same weight as Previous Bench
Cable machine Flys 20lbs x 20 reps 2 sets third set did 25 lbs for 12 reps
Bumbbell press :60x 2 sets of 12 65 for 10 reps
DB butterflys 2 sets 40 lbs 12 reps 45lbs x10 reps
Bench Overhead tricep EXT 50 lbs x20 reps-60lbs 12 reps and same for last set
Cable machine Tricep Extentions single armed 30lbs 3 sets till failure
Thats all for that
Weigh 193 Whoo hoo despite of this bug im fighting .
Till next time----ZAY FITNESS
10-24-2013, 10:59 AM
10-24-2013, 10:59 AM
10-24-2013, 12:13 PM
10-24-2013, 12:22 PM
10-26-2013, 07:07 AM
10-26-2013, 02:15 PM
What's up to everyone!!!
Saturday morning - workout
Started the morning up before the sun lol
2hits and good to go!!
Been fighting a cold so decided to finish it off with 25 min of cardio on the treadmill
Then hit chest shoulders and back .
Bench press 135x15 155x12 185x7
40lbs dumbbell flys I between for 3 sets of 12 reps
Hammer strength incline press 180x12reps 225x10 repeated 180x10 then 90x10
DB lateral raises 20lbs 3sets of 12
In between DB shoulder press 45x12 for 2 sets then 3rd 50lbs x12
20lbs front raises for 2sets of 12
Smith machine shoulder press 135x12 155x10 90x12
Triceps ne arm rope push down extensions 3sets 20lbs reps till failure
Cable machine lat raises 20lbs x2sets of 12 reps machine push downs for those triceps 3sets of 120
, good to be back with it , prob about 4 more workouts with hit then all finished , still great focus . That's all folks.
10-28-2013, 06:47 PM
In the Iron again !!!
Back day with some bicep thought to do something different.
Did hammer strength front lat pull downs started with 2 45s each side single armed
Set one for 15 reps
Set 2 upped to 3 45s on each side for 10 reps
Set 3 repeated set 1 with 12 reps
Sitting hammer strength row like machine
90lbs for each side with 12 reps
Set 2 added 25lbs to each side for 10 reps
Set 3 did just 45 on each side for 15 reps
Barbell row 100x 12reps
Set 2 120 for 12 reps
Set three back to 100 for 12 reps
Lat pull down 120x12
Cable machine close grip row 90x12reps 120x10 130x10
Cable machine pull downs for the wings lol
30lbsx 3 sets of 12 reps
Hammer strength curls 50x12 reps single armed 3sets
Cable machine curls 15lbs 12 reps 20x12 reps repeat for set 3
That's all for that
Post shake free sample I got from health expo cappuccino protein shake
Meal was 2 blue berry waffles with sugar free syrup and 3 eggs
Dinner rice lentils and beef sausage
And weight is 193 yea buddy
10-30-2013, 06:18 PM
10-30-2013, 07:12 PM
10-30-2013, 08:38 PM
Hit up them there shoulders today !! And chest!!!
Did 2 sets of 7 pull ups to get warmed up!
Hit up some DB lateral raises 20lbs x12 reps 3sets with 12 reps I between did front raises with the same weight and reps
DB shoulder press 40x12r -50x12 r - 60x10
Eze bar 40lbs front raises 40lbs for 12 r
DB incline press 60x12reps 65x12 then 70x12
DB flys 40lbs x12 - 45lbs x12
Flat bench 135x15-185x7 155x10 135x10
Behind the neck press 65x10 45x12 repeat set 3
Cable machine lat raises 20lbs sets 1-2 12 reps
Set 3 25x12 reps
Cable machine butterfly's 50x12 for 2 sets
That's it folks !!
Post meal egg with cinnamon as pancake and 2 blueberry waffles no sugar syrup !!
Dinner rice and lentils try something new with no protein since didn't have time to make chicken ?
11-01-2013, 12:23 AM
Bicep and tricep day!!
I really never just focus on these muscle groups on the same day but I figured what the world ima do it like NIKE !!
First working sets consisted of decline close grip bench press combined with barbell curl at a set weight of 80lbs after each press .
Press weight was 135x 12-sets 2-3 were155x12 easy money arms felt pumped
DB curls 20lbs for 15reps- 30x12 and same for set 3
Hammer curls 30x12- set 2-3 35x12 reps
Eze bar skull crushers 50x12reps - 60x12
Cable machine single armed rope push downs 40lbs x3 sets till failure
Machine preacher curls 45lbs x3sets of 12
Cable machine curls 20lbs x 3sets of 10
Finished with hitting up abs .
Post meal 3eggs wheat toast and yogurt
That's that tomorrow is leg day!!!
11-04-2013, 09:42 AM
Your routine appears to be very consistent. Mine is usually all over the place. Great work/input so far. Glad you're enjoying H.I.T!
11-04-2013, 03:08 PM
11-04-2013, 07:21 PM
So Leg day !!! Started off with Laying reverse leg extensions 50lbs for first 2 sets with 20 reps ,last set 60 lbs x 20 reps then regular leg extensions same weight
Squats : 135x 12 155x12 225 x12
Calves; Calve machine heavy weight 170 till failure 3 sets , man i love the feeling when your calves feel like they are on fire .
Leg machine press 180x 20 set 2 270x 12 last set for 12 reps
That was it for legs
Monday chest and shoulders : Started this epic workout with DB Incline press 60x 12-65x12-70x12
DB butterflys 45x 3 sets of 12
DB side lateral raises: 20x 3 sets of 12 with inbetween ez curl bar front raises 40lbs concentrated raises.
DB Press: 45x12-50x12-50x12
Flat bench press started with 135x 12 - 185x 7 Im getting back to my bench weight Finally !
Then dropped down to 155x10-135x12
Hammer strength machine front press: 70 each side x12 set 2 90each side x 12 last set 70lbs x12 last last set 45 slow rep set to get that blood pump..
Shoulder press: 70x12 90x12 repeat for third set
reverse hammer strength behind the neck press 45 each side for 12 reps these are tough and focus on the front shoulder set 2 55 each side for 12 reps last set back down to 45 and shoulders felt pumped .
Cable machine side raises 20lbs all 3 sets x 12 reps .
Tricep pushdowns 40x 20 70lbsx12 80lbsx12. then reverse
Dips 2 sets of 10
Cable machine kickbacks 3 sets 20x 12 reps
Post meal Chopped potatoes and 3 eggs
dinner thin sliced steak rice with chopped beef sausage and lentils and corn.
thats all for today.
11-05-2013, 05:17 PM
11-06-2013, 01:18 PM
Yesir doing a double whammy lol .. Back day then legg day.
Started out different for back day . back was feeling like it needed some work done so i started with barbell rows 50 lbs to get it warmed up and blood to flow. 20 reps.
Second set did 90 for 12 reps then upped to 110 and did 12 reps
Dumbell Rows yea buddy !! 60x12 reps upped to 65 for 12 reps then 70 for 10 reps man that was heavy lol...In ronnie colemen language.
Cable machine lat pull downs , 120x12 reps -130x12-150x10 then 2 reverse sets at 140 for 12 reps
Sitting cable rows 120x12-130x12-140x10
Hammer strength lat pull downs single armed. 90x 12 reps for 2 sets then added 25 plate and did 10 reps then back down to 70lbs x12 reps
then did reverse same amount of weight.
Hammer strength sitting row almost like a front pull same weight and reps as previous working set
LEG DAY WAS TODAY man was it EPIC.... Leg extensions 50lbs single leg -20 reps and same for set 2 -set 3 was 60lbs x15
then final set was both legs for 120x12
Machine leg press: 225x12 reps 275 set2 for 12 reps and repeated for last set then machine hack squats same weight and reps
Regular squat rack: 135x 12 185x12 225x12
Dead lifts 135x10-185x10: 225x5 didnt have my weight lifting gloves hands were slipping lol
Summo squats :135x 2 sets of 10
Reverse leg extensions : 50x20 60x 12-70x12
and before my leg workout did 20 min stair mill ...I know everyone says you should do that last but i wanted to do things differently.
Post meal 1 cup oat meal with cinnamon and honey and 3 eggs
I only have enought HIT for like 4 more workouts and i'm still enjoying it...
11-07-2013, 10:23 PM
11-11-2013, 03:53 PM
Super busy weekend didn't get a chance to post but today trained chest and some tricep. Only 3 days left on HIT south paw thank you for giving me the opportunity to log a great product I will be posting at some point when I get a chance to , it will be a long post lol
11-11-2013, 10:46 PM
Chest day : warmed up with machine flys to activate those pecs ! 50lbs x20 60x20 and 60x15
Hammer strength front press : 90 each side single armed for 12 then 70x12 then 55 x12
Flat bench : 135x12- 185x7 200maxed finally lol I know you guys do like 350 lol I did 5 reps .
Then down to 185x7- 145x10 -135x12- I between DB flys 45x10
Cable flys 20lbs x3sets of 12
DB press 60x12-65x10-70x10
Skull crushers 50x15-60x12
Cable machine push downs 50x12 3sets with DB kickbacks 20lbs x3 sets 12
Incline bench 135x3sets of 12
Then hit up some abs and that's all !
Post shake from gym mts whey chocolate and 3 eggs and ground beef
Dinner curry chicken rice and broccoli and carrots
11-12-2013, 08:04 PM
Started out with 2 sets of pull ups 7 reps
With 2 sets of burpies combined with mountain climbers .
Warmed the shoulders up with 25lbs plate straight front raise like driving lol
Then hit up DB side raises 3 sets of 12 with 20lbs and combined with front raises with 25lbs
DB press 50lbs x12reps -54lbsx12 -60lbsx10 reps
Curved ez bar front raises 40lbs x12reps
50x10reps then switched to close grip front raises 60lbs x12
Smith machine shoulder press 90x12reps 110x12 and repeat for last set
Behind the neck press hammer strength machine I did this reverse it hits the shoulders harder and feels good .
90x12 reps 110x12 140x5reps
Cable ma home side raises 15x12
reps 3 sets this makes it harder and doesn't require a lot of weight .
Reverse cable pull downs doing a x pulling out targeting the rear lats 3sets 20lbsx 12 reps 15 min elliptical . That's that folks
11-14-2013, 07:46 PM
11-14-2013, 09:40 PM
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