Coorslight HIT training log

[thetinyguy]

5/31/2011

So today marks day 9 with the only cheat meal being a subway sandwich on flatbread w/ some baked chips and a diet Coke. Damn I'm getting hungry now!! Been eating real strict for about 2 wks now and a lot of changes already. I knew I needed to tighten the diet up and drop the calories a bit being that I went back to my TRT dosage of test, and there was still going to be a slight degree of estrogen rebound. I threw some aromasyn in the mix as well and it's helped me to get real hard and avoid any puffiness. As for cardio, cardio has been very frequent lately. I've hit it about 4-5x//wk now in the past 2 wks. And despite dropping my calories and adding in all of the cardio I am still making strength gains. The gains are much slower now though, today when I inclined benched I got 300/10, which is only 1 more rep than the last time I inclined which was about 10 days ago or so. But I've probably dropped 2% bf already so I can't complain. And mind you, this is a strength gain on just a TRT dose of test now, and 300mg/wk primobolan. I'm off the tren and 500mg/wk test, so definitely something to be proud of in the gains dept. However, I did carb up a little more yesterday by eating an extra serving of potatos and a Greek Yogurt with dinner. The legs are taking a toll now, the cardio has made leg workouts much harder. I still jumped 5 lbs in leg extensions making it 240 lbs/12 reps in a slow and controlled fashion. I feel like hitting that wall is coming on real soon, I have roughly 2 more wks until my next full week off from training, so hopefully that week long break will help rejuvinate me more. I'm looking forward to switching some exercises up as well, this program is working great but it's getting very stale and boring in the gym. To be honest I'm sort of getting sick and tired of logging workouts and starting with legs every workout. Lately I've mixed it up slightly and started with bench, which is when I'm fresh and can make the most use out of any available energy to make gains with. But I said I was giving HIT an honest 6 months and that I will. The changes I've made so far are better than any training system I've ever used, I wont deny that. Therefore we push on forward and stick to the gameplan. Back to logging my lifts on Fri. peace

That's awesome man i'm jealous haha Have you ever done Higher frequency training? I'm just curious

[candle25]

How often are you guys taking a week off. I'm 5 weeks into my HIT with no time off. I had a long weekend this past weekend to recover from working 7/12's for a month though. It's hot as a mutha here in Florida!

[thetinyguy]

How often are you guys taking a week off. I'm 5 weeks into my HIT with no time off. I had a long weekend this past weekend to recover from working 7/12's for a month though. It's hot as a mutha here in Florida!

Well i actually used HIT in itself for a recovery period. I've adapted my body to medium volume high intensity so when i went to HIT i felt like i had more in me but after 4 weeks i felt really really good so i'm back to my other training. No doubt in my mind it helps significantly.
Coors is planning to run HIT for 6 months i believe so, his progress really shows what HIT does

[CoorsLight126]

6-8-2011

updated photo of my progress. I'm about 3 months into this routine now, first time I've ever had decent abs while still in the mid 230's on bodyweight

[CoorsLight126]

How often are you guys taking a week off. I'm 5 weeks into my HIT with no time off. I had a long weekend this past weekend to recover from working 7/12's for a month though. It's hot as a mutha here in Florida!

at the end of every 6 wks of training take 1 full week off. If your training intense and everything is to the outlined program, by week 6 you'll be looking forward to the time off. You will feel like its necessary because for myself I've noticed that right towards week 5 or 6 is when I get sort of stale and want to hit a sticking point, then I take the week off, change a few exercises and I'm right back to feeling good and gaining, gaining, gaining!!

[thetinyguy]

6-8-2011

updated photo of my progress. I'm about 3 months into this routine now, first time I've ever had decent abs while still in the mid 230's on bodyweight

Great job dude what are your goals bodyfat wise? Mine is to get to 6% i know it'll be a challenge but i like challenges I'm at 12/11% currently that contest i dropped 8lbs in 4 weeks and dropped 3% bf. Not sure if i'll win or not i should have got a tan to make it more dramatic haha good to see your still updating this! I'm going to start my own log probably the end of this week.

[CoorsLight126]

Great job dude what are your goals bodyfat wise? Mine is to get to 6% i know it'll be a challenge but i like challenges I'm at 12/11% currently that contest i dropped 8lbs in 4 weeks and dropped 3% bf. Not sure if i'll win or not i should have got a tan to make it more dramatic haha good to see your still updating this! I'm going to start my own log probably the end of this week.

my goal isnt to necessarily get bone dry shredded, its to keep my bodyfat in a range where I look good but can still continue to make strength/size gains. When I start feeling weak or depleted I will throw the carbs down, not like contest dieting or anything. But I do stay on my cardio a lot more now, usually 3-4x every wk now

[thetinyguy]

my goal isnt to necessarily get bone dry shredded, its to keep my bodyfat in a range where I look good but can still continue to make strength/size gains. When I start feeling weak or depleted I will throw the carbs down, not like contest dieting or anything. But I do stay on my cardio a lot more now, usually 3-4x every wk now

Ah i hear you on that, i'm doing the same in my own sense i'm increasing my training frequency really gradually and the moment i see a stall or fall in progress i'm gonna take a week off then start it again at the frequency i left off at and see how it goes. Pretty much i'm trying to train my body tough and rough so when i start my first PH cycle it'll be AWESOME results! I'll log it all too haha

[CoorsLight126]

That's awesome man i'm jealous haha Have you ever done Higher frequency training? I'm just curious

yes, I trained high frequency/volume for 14 yrs straight, I experimented with a little of the Dorian Yates training style, but unlike Arthur Jones, Dorian still isolated bodyparts with training splits, just lower volume. I like the full body/1 set per exercise routines better, I feel like I grow more as a whole when everything is stimulated in a single workout. And 1x every 3 days is perfect.

I've been more cut than this before, I've been bigger as far as how much space I take up before, but I have never developed this size/definition combo as well as this before. Everybody keeps asking me the same damn question "how many hours a week are you in the gym? You must live in the gym!!" When I tell them I go for 45 minutes once every 3 days nobody believes me.

[thetinyguy]

yes, I trained high frequency/volume for 14 yrs straight, I experimented with a little of the Dorian Yates training style, but unlike Arthur Jones, Dorian still isolated bodyparts with training splits, just lower volume. I like the full body/1 set per exercise routines better, I feel like I grow more as a whole when everything is stimulated in a single workout. And 1x every 3 days is perfect.

I've been more cut than this before, I've been bigger as far as how much space I take up before, but I have never developed this size/definition combo as well as this before. Everybody keeps asking me the same damn question "how many hours a week are you in the gym? You must live in the gym!!" When I tell them I go for 45 minutes once every 3 days nobody believes me.

Haha awesome just awesome. I can't wait to get cut up and demolish my first cycle

[CoorsLight126]

After some thought I've decided to jack up the carbs a little bit more on a daily basis for the next 6 wk phase. I'm going to raise the total caloric totals to 3500-4000 which should definitely put me into some anabolism. Trying to train conjugately here and accomplish size/definition simultaneously. At this point I feel I have the recovery side of things taken care of with my training, I need some sort of kick in the ass though and its food!

[CoorsLight126]

6-9-2011

yep, definitely need that week off. Another stale day today in the gym, didnt have a lot of motivation to train. I did flat bench press today and did 325/9, which is 3 reps short of where I'm supposed to be before I progress in weights. I did lateral pulldowns again, which has gotten pretty damn boring, I did make a small jump on leg extensions doing 245 lbs x 12 reps, stiff leg deadlifts which felt like **** 345 x 12 reps, just wasnt feeling todays workout. I know these may sound like decent numbers but I was really just going through the motions today and not really giving a ****. Thats the thing about this program, your physically/mentally ready for a break at that 6 wks mark. I'm going to take a full week off now, eat an extra couple cheat meals, and not even think about the damn gym for a week.

[thetinyguy]

6-9-2011

yep, definitely need that week off. Another stale day today in the gym, didnt have a lot of motivation to train. I did flat bench press today and did 325/9, which is 3 reps short of where I'm supposed to be before I progress in weights. I did lateral pulldowns again, which has gotten pretty damn boring, I did make a small jump on leg extensions doing 245 lbs x 12 reps, stiff leg deadlifts which felt like **** 345 x 12 reps, just wasnt feeling todays workout. I know these may sound like decent numbers but I was really just going through the motions today and not really giving a ****. Thats the thing about this program, your physically/mentally ready for a break at that 6 wks mark. I'm going to take a full week off now, eat an extra couple cheat meals, and not even think about the damn gym for a week.

Sounds like a good idea, the break will really help you out too it'll give you a fresh start especially with some extra calories that i'm sure you need.

[candle25]

at the end of every 6 wks of training take 1 full week off. If your training intense and everything is to the outlined program, by week 6 you'll be looking forward to the time off. You will feel like its necessary because for myself I've noticed that right towards week 5 or 6 is when I get sort of stale and want to hit a sticking point, then I take the week off, change a few exercises and I'm right back to feeling good and gaining, gaining, gaining!!

Cool. Thanks bros! I'm starting week 6 Monday. I've just been feeling beat down at the gym this last week. I still manage to push myself, but it isn't the same as previous weeks. I'm going to finish this week and take a break. It's going to be strage not going to the gym, but I understand the recovory concept.

[CoorsLight126]

Cool. Thanks bros! I'm starting week 6 Monday. I've just been feeling beat down at the gym this last week. I still manage to push myself, but it isn't the same as previous weeks. I'm going to finish this week and take a break. It's going to be strage not going to the gym, but I understand the recovory concept.

This is not an exciting program. I'm loving what it's doing for me, but this routine is downright brutal. You wouldn't think just doing 1 set for each muscle group can tax you that bad, but when its to absolute failure it sure does!! But I'm not in this thing for exciting, I'm in it for results, and that I am achieving

[swollen87]

Subd

[CoorsLight126]

Dying to get back in the gym now, its day 5 off, I'll get back in there 3 days from now. I've eaten a little more loose this week and my muscles are pumped and very large right now. I probably didnt fill out good until my 2nd or 3rd day, so you figure its really only about 4 days with an abundance of cals or anything "over" what it took to compensate for what was lost through dieting hard. This next phase I will drop to only training 2x/wk, with one Not Till failure workout every 2 wks. I'm going back to barbell squats too, should be rough. I will pick up a few hundred grams of creatine monohydrate and mix 30 grams of creatine with sugar in a gal of water/day, as outlined in Dardens bulking and packing creatine procedure. Then cut back to 10 grams/day for the following 4 wks during this next 6 wk phase. I'll probably put on just a tad bit more bodyfat, but nothing crazy. I'm dedicating these next 6 wks to size and losing minimal definition. Cardio will still be kept at 2-3x/wk. Cant wait now, I needed this rest

[thetinyguy]

Hell yeah man! I know how you feel it's so hard to take a week off all i want to do is train! Creatine is awesome too. I started my log too thetinyguy's ALL OUT training log!! *CAUTION OVERTRAINING* So far so good! Losing about 1lb every 4 days. Pumped to see where your at in a few weeks with the needed extra calories and creatine. Keep up the hard work!!

[CoorsLight126]

Ok, just went back into the gym today after a full week off. It was my first day if the new 6 wk phase, I dont like it. I'm changing things up, at this point I just see no reason to cut my training back to only 4x every 14 days with a Not till failure day in there as well. This is something only the most grossly overtrained person would need and now its getting to the point where I feel slack about being involved with the gym at all. The biggest problem I see with this phase is your going too long before hitting an exercise again, so your body is not recognizing the weight like it should. I think there comes a point where its too infrequent. For example, lets say I cut it back to only Mon and Fri workout days, well the routine has me doing bench press Mon, and flys on Fri. So all week long I've only done 2 sets for chest and only 1 of those being a pressing movement. I dont like that, I feel I'd still benefit more from hitting chest 2-3x/wk if I was only going to do 1 set per workout. So I'm going to switch things up and go back to 3x/wk routine, still HIT because I like the concepts behind HIT, but I'm more athletic than just 4x/wk every 2 wks in the gym, **** that. So this is what I've come up with, 3x/wk.

Day 1- Bench press- 1 work set
Close grip bench (Smith Machine)- 1 work set
T- bar rows- 1 work set
lat pulldowns-1 work set
barbell curls- 1 work set
squats- 1 work set
calves- 1 work set
abs- 1 set of 50 situps


day 2- Pec deck- 1 work set
Tri pressdowns- 1 work set
deadlifts- 1 work set
lat pulldowns- 1 work set
alternate db curls- 1 work set
leg extensions- 1 work set
calves- 1 work set
shrugs- 1 set

day 3- incline bench press
1 arm db extensions- 1 set/arm
1 arm db rows- 1 set/arm
preacher curls- 1 set
hammer strength high row machine-1 set
leg press- 1 set
lying leg curls- 1 set
calves-1 set

[thetinyguy]

Ok, just went back into the gym today after a full week off. It was my first day if the new 6 wk phase, I dont like it. I'm changing things up, at this point I just see no reason to cut my training back to only 4x every 14 days with a Not till failure day in there as well. This is something only the most grossly overtrained person would need and now its getting to the point where I feel slack about being involved with the gym at all. The biggest problem I see with this phase is your going too long before hitting an exercise again, so your body is not recognizing the weight like it should. I think there comes a point where its too infrequent. For example, lets say I cut it back to only Mon and Fri workout days, well the routine has me doing bench press Mon, and flys on Fri. So all week long I've only done 2 sets for chest and only 1 of those being a pressing movement. I dont like that, I feel I'd still benefit more from hitting chest 2-3x/wk if I was only going to do 1 set per workout. So I'm going to switch things up and go back to 3x/wk routine, still HIT because I like the concepts behind HIT, but I'm more athletic than just 4x/wk every 2 wks in the gym, **** that. So this is what I've come up with, 3x/wk.

Day 1- Bench press- 1 work set
Close grip bench (Smith Machine)- 1 work set
T- bar rows- 1 work set
lat pulldowns-1 work set
barbell curls- 1 work set
squats- 1 work set
calves- 1 work set
abs- 1 set of 50 situps


day 2- Pec deck- 1 work set
Tri pressdowns- 1 work set
deadlifts- 1 work set
lat pulldowns- 1 work set
alternate db curls- 1 work set
leg extensions- 1 work set
calves- 1 work set
shrugs- 1 set

day 3- incline bench press
1 arm db extensions- 1 set/arm
1 arm db rows- 1 set/arm
preacher curls- 1 set
hammer strength high row machine-1 set
leg press- 1 set
lying leg curls- 1 set
calves-1 set

I agree 100% that's pretty much why i switched to training a body part every 6 days instead of 7 i really want to move to 2x a week but i think i'm gonna wait until i'm a little bit leaner. I've always liked higher frequency training and felt better progress from it, I think the infrequency is honestly for people who recover at an extremely poor rate, have high stress lives and could benefit from the extra rest but for guys like us who feel 100% after a few days i don't think it's all necessary to train so infrequently. Here's an article i read that makes a ton of sense about higher frequency training. I know you have way way way more experience then me but it's a good read

http://www.bodybuildingdungeon.com/f...-training.html