Wevans2303 HIT Journal.

[Wevans2303]

Ok I was going to do HST but I decided to change, so I am doing HIT instead.

Cant delete old thread for some reason?

Here is the workout: http://www.bodybuilding.com/fun/hitworkout.htm

Diet:

Meal 1 :

Whey protein shake (30g)
1 Cup Oats (100g approx.) w/300ml semi-skimmed milk
1 piece of fruit
1 tbsp flax oil.

Meal 2 :

6oz Tuna in water
1 Cup Rice
1 Cup Cooked broccoli
1 Gram Fish Oil (However many capsules this equates to)

Meal 3:

4oz turkey/chicken
1 medium potato

Meal 4:

4oz chicken
1 Banana

Pre-Workout:

20g Maltodextrin

Post-Workout:

20g Dextrose
1 tbsp flax oil

Meal 7:

6 eggs (1 yolk) as omlette.
1 Cup of cream wheat w/ raisins
1g fish oil

Totals:
180g protein approx.
310g carbs approx.
64g fat.
2800-3000 calories

I hope I can get some results.

[Wevans2303]

Monday Workout:

Workout Notes: I didn't hit my maxes on a number of exercises today i.e. did not hit total muscular failure, and my form on the last few reps of some of the compounds was under par, so I will be concentrating of getting the same rep level with good form the next workout. I was very fatigued towards the end of the workout but felt really god when I had finished.

Ab work was not too good, but will be improved upon on Wednesday.


Squats: 70kg x 11 (Its not heavy but I am coming back from a leg injury)
Leg Extensions: 61kg x 10, 75kg x 3
Leg Curls: 60kg x 10
Dumbbell Pullovers: 36kg x 9
Dumbbell Shoulder Press: 60kg x 10
Seated Rows: 77kg x 10
Bench Press: 80kg x 10 (This was bad will drop the weight next time needed spotter for last few reps but wanted to get to failure so I let him spot)
Barbell Bicep Curl: 25kg x 10
Tricep Extension: 33.75kg x 11
Weighted Pull-Ups: BW + 5kg x 7 + 3 with help
Weighted Dips: BW + 5kg x 10 (Too easy)
Calf Raise: 65kg x 45
Abs: BW + 10kg x 30
BW + 8.5kg x 15

[Wevans2303]

Wednesday Workout:

Workout Notes: Good workout overall, most of my lifts improved apart from shoulder press, the weights that fell were so that I could perform quality reps with strict form.

Will post workout summary tomorrow, need to find the sheet. I will just post the increase/decrease in weights.

[Murdok1741]

goodluck with your goals!!

[Wevans2303]

Friday Workout:

Workout Notes: Pleasing, I am progressing up in weight on practically most of my exercises, I definitely feel more in control of the heavier weights, and my form is improving continually.

Squats: 70kg x 12 (Up 1 Rep)
Leg Extensions: 77.5kg x 10, 75kg x 3 (up 2.5kg)
Leg Curls: 67kg x 10 (up 7kg)
Dumbbell Pullovers: 36kg x 10 (Up 1 Rep)
Dumbbell Shoulder Press: 52kg x 10 (Less weight but better form no spotter)
Seated Rows: 79.5kg x 10 (up 2.5kg)
Bench Press: 72.5kg x 11 (Better as no spotter and much better form)
Barbell Bicep Curl: 35kg x 10 (up 5kg)
Tricep Extension: 38.5kg x 10
Weighted Pull-Ups: BW + 5kg x 10 (up 3 reps)
Weighted Dips: BW + 10kg x 12 (up 5kg and 2 reps)
Calf Raise: 85kg x 25 then 85x 19 (Rest Paused) (up 20kg but down reps)
Abs: BW + 10kg x 30 (same) then leg raises x 20, new exercise)

[Wevans2303]

Monday Week 2:

Workout Notes: Still steadily increasing the weight, adding in some additional exercises to maintain high work rate.

Squats: 75kg x 10 (up 5kg)
Leg Extensions: 80kg x 10 (up 2.5kg)
Leg Curls: 67kg x 10 (Same weight and reps)
Dumbbell Pullovers: 38kg x 10 (up 2kg)
Dumbbell Shoulder Press: 56 x 10 (up 4kg)
Seated Rows: 79.5kg x 10 (Same weight and reps)
Bench Press: 75kg x 10 (up 2.5kg)
Pec Deck Fly'es: 75kg x 10 (new exercise)
Barbell Bicep Curl: 35kg x 10 (Same weight and reps)
Tricep Extension: 38.75kg x 10 (up 0.25kg)
Weighted Pull-Ups: BW + 5kg x 10 (Same weight and reps, but better form)
Weighted Dips: BW + 10kg x 12 (up 2 reps)
Calf Raise: 95kg x 25 x 2 (up 10kg)
Abs: BW + 10kg x 50

[Wevans2303]

Wednesday Week 2

Workout notes: Decided to up the nitric oxide dose, mental pump and another good workout with a lot of the weights used in exercises improving.

Squats: 80kg x 10 (up 5kg)
Leg Extensions: 82.5kg x 10 (up 2.5kg)
Leg Curls: 67 x 10 (same weight same reps)
Dumbbell Pullovers: 38 x 10 (same weight same reps, felt stronger throughout)
Dumbbell Shoulder Press: 56kg x 10 (same weight same reps, stronger set)
Seated Rows: 79.5kg x 12 (up 2 reps, time to increase weight)
Bench Press: 80kg x 10 (back to where I was 3 workouts ago, but no spotter)
Barbell Bicep Curl: 35 x 12 (up 2 reps)
Tricep Extension: 41.25kg x 9 (up 2.5kg down 1 rep)
Weighted Pull-Ups: BW + 5kg x 10 (same reps same weight better form)
Weighted Dips: BW + 12.5kg x 12 (up 2.5kg)
Calf Raise: 95 x 35 (up 10 reps) then 95 x 30 (up 10 reps)
Abs: BW + 10kg x 50 (same weight same reps, but slower movements)

[Wevans2303]

Friday Week 2:

Workout Notes: The mood was not as good as wednesday mainly because of the absence of some music, but it was a decent workout none the less, but the squats were bad.

Squats: 80kg x 10 (same weight same reps)
Leg Extensions: 85kg x 10 (up 2.5kg)
Leg Curls: 67 x 10 (same weight same reps)
Dumbbell Pullovers: 38 x 10 (same weight same reps)
Dumbbell Shoulder Press: 56kg x 9 (same weight 1 less rep)
Seated Rows: 79.5kg x 12 (same weight same reps)
Bench Press: 80kg x 10 (same weight same reps)
Barbell Bicep Curl: 35 x 12 (same weight same reps)
Tricep Extension: 41.25kg x 10 (same weight 1 more rep)
Weighted Pull-Ups: BW + 7.5kg x 10 (up 2.5kg)
Weighted Dips: BW + 12.5kg x 14 (same weight 2 more reps)
Calf Raise: 105 x 45 (up 10kg up 10 reps) then 105 x 40 (up 10kg up 10 reps)
Abs: BW + 10kg x 50 (same weight same reps)
Leg raise x 10

[Wevans2303]

Monday Week 3:

Workout Notes:

Another positive workout.

Squats: 80kg x 10 (same weight same reps, weak set though)
Leg Extensions: 87.5kg x 10 (up 2.5kg)
Leg Curls: 67kg x 10 (same weight same reps)
Dumbbell Pullovers: 40kg x 10 (same weight same reps)
Dumbbell Shoulder Press: 60kg x 11 (up 4kg up 2 reps)
Seated Rows: 82kg x 10 (up 2.5kg)
Bench Press: 85kg x 10 (up 5kg)
Barbell Bicep Curl: 35 x 12 (same weight same reps)
Tricep Extension: 43.5kg x 10 (up 2.25kg)
Weighted Pull-Ups: BW + 7.5kg x 10 (same weight same reps)
Weighted Dips: BW + 12.5kg x 14 (same weight same reps)
Calf Raise: 115 x 35 (up 10kg) then 115 x 30 (up 10kg)
Abs: BW + 10kg x 31 (same weight slower reps hence less reps)
Leg raise x 10

[Wevans2303]

Wednesday Week 3:

Workout Notes: Very intense workout, the music really kept me going and boosted intensity.

Squats: 70kg x 10 (Took weight down to get better form, got much lower)
Leg Extensions: 90kg x 10 (up 2.5kg)
Leg Curls: 74kg x 9 (up 7kg)
Dumbbell Pullovers: 40kg x 8 (up 2kg down 2 reps)
Dumbbell Shoulder Press: 64kg x 9 (up 4kg down 2 reps)
Seated Rows: 84.5kg x 10 (up 2.5kg)
Bench Press: 90kg x 7 (up 5kg although form was not good)
Barbell Bicep Curl: 40kg x 7 (up 5kg down 5 reps, needed to go up weight)
Tricep Extension: 43.5kg x 12 (same weight 2 more reps)
Weighted Pull-Ups: BW + 7.5kg x 10 (same weight same reps)
Weighted Dips: BW + 15kg x 12 (up 2.5kg down 2 reps)
Calf Raise: 125 x 25 (up 10kg) then 125 x 20 (up 10kg)
Abs: BW + 10kg x 31 (same weight same reps)
Crunches with 'ball' x 10 (hard to explain exercise)

[Wevans2303]

Friday Workout 3:

Workout Notes: Keeping the weight progression steady and manageable, very intense with Killswitch Engage giving me a great outlook.

Squats: 75kg x 10 (up 5kg maintaining the good form i.e. lower squatting)
Leg Extensions: 92.5kg x 10 (up 2.5kg)
Leg Curls: 74 x 9 (same weight same reps)
Dumbbell Pullovers: 42 x 8 (up 2kg)
Dumbbell Shoulder Press: 64kg x 9 (same weight same reps)
Seated Rows: 87kg x 12 (up 2.5kg up 2 reps!)
Bench Press: 90kg x 8 (same weight 1 more rep, better form this time :))
Barbell Bicep Curl: 40 x 8 (did 10 last 2 were with **** form, but 1 more rep)
Tricep Extension: 46.25kg x 9 (up 3kg down 3 reps)
Weighted Pull-Ups: BW + 10kg x 8 (up 2.5kg down 2 reps)
Weighted Dips: BW + 15kg x 12 (same weight down 2 reps)
Calf Raise: 135 x 25 (up 10kg) then 135 x 20 (up 10kg)
Abs: BW + 10kg x 30 (same weight 1 less rep but really slow crunches)

[Wevans2303]

Measurements at end of week 3, 5 more weeks to go!

Ok took a few measurements so here they are:

Arms : 15.2 inches, up 0.3 inches in 3 weeks.
Chest : 43 inches, up 2 inches in 3 weeks, mainly because of lat development.
Shoulders: 47 inches, don't know difference.
Thighs: 24 inches which I am so happy about since they were abut 20 5 weeks ago :)

Really happy will do the rest of the measurements later, the fact I find it hard to increase the size of my arms made me really pleased with the 1/3 in gain in the first 3 weeks.