::::: M.J.H.'s Experimenting w/ High Frequency Non-Failure HIT Style Training :::::

[M.J.H.]

I know the title most people are going what the f-ck kind of training is this dude talking about lol. Basically this was the only way I could describe the strange way of training I have sort of developed over the past few years of working out. I don't consider this anything revolutionary by any means basically just a style of conditioning I have gotten myself to training this exact same way for 4+ years now.

Basically the whole idea that was always engraved in my, and most bodybuilders minds is very simply that you must take 2-4 rest days per week and make sure not to overtrain your delicate body. Well I absolutely HATED rest days, and absolutely LOVED working out, so I developed a hybrid sort of program. Basically it started from doing str8flexed's heavy & light routine - only I absolutely LOVED the light days. What I would do is go heavy, go near failure, do ALL (not some) intensity techniques - dropsets, supersets, trisets, giant sets, rest/pause, changing grip every set, etc.

Each workout will last approximately 25-40 minutes depending on the bodypart. And I absolutely am as focused as possible in that short time period. Lately I have tried something radically new and I think that keeping a journal will help me stick to it. Basically starting off every workout with a set of ATF squats. Not necessarily for leg strength or size basically just for breathing, and flexibility, if you will. Definitely a pain in the a-s because a good set of breathing squats can take a few minutes to complete.

Anyway my diet is always pretty much the same thing, but I just wanted to give a lit tle background before I dive into my workouts. Here is the basic split that I follow:

Day 1: Chest
Day 2: Back
Day 3: Shoulders
Day 4: Arms
Day 5: (repeat)

And lately like I said I've been throwing in a set of ATF squats at the beginning of each workout and let me say this is starting to get old fast! Reminds me of the old book Super Squats!

[M.J.H.]

Sunday; 6-14-2009


ARMS!
(under 30 minutes, 37 sets)

1. ATF Squats
135 x 15

Dropset
1. Machine Curls (all variations)
140 x 6
125 x 6
110 x 6
95 x 6
80 x 6
65 x 6
95 x 6
110 x 6
50 x 6

Rest/Pause
2. Skullcrushers
75 x 8
145 x 6 *pause* 145 x 3
95 x 6 *pause* 95 x 3 *pause* 95 x 2
75 x 6 *pause* 75 x 4

Superset
3. Rope Cable Curls (all variations) / Rope Cable Pressdowns
65 x 6 / 65 x 6
50 x 6 / 50 x 6

Dropset
4. Rope Cable Curls
42.5 x 6
35 x 6
50 x 6

5. One-Arm DB French Presses
30 x 8/8
30 x 8/8

Triset
6. Reverse BB Wrist Curls / BB Wrist Curls / DB Twists
45 x 15 / 45 x 15 / 20's x 12/12
45 x 15 / 45 x 15 / 20's x 12/12

Superset
7. Rope Cable Crunches / Side Bends
95 x 10 / 40's x 10/10
95 x 10 / 40's x 10/10

8. Cardio
4 minutes of interval training on the treadmill at a 2% incline, intervals looked like:

1- 3.0 MPH
2- 8.0 MPH
3- 3.0 MPH
4- 8.0 MPH


Diet-
Clean, usual. Diet always high-protein, low/moderate-carb, high/moderate-fat.

Supplements-
NO-Shotgun during workout, whey protein at night, Lipo-6 preworkout, Prime 2x per day.

Sleep-
7.5 hours.

[M.J.H.]

Monday; 6-15-2009


CHEST!
(under 35 minutes, 25 sets)

1. ATF Squats
135 x 15

Dropset & Superset
Pec-Deck Flyes / Dips (4-set dropset + 1 set dips, etc., 3x)
205 x 6
190 x 6
175 x 6
160 x 6 / 8
145 x 6
130 x 6
115 x 6
100 x 6 / 8
115 x 6
160 x 6
190 x 6

Superset
2. Feet Elevated Bench Presses / Wide-Grip Push-Ups
135 x 8 / 8
135 x 8 / 8

Dropset
3. Seated Cable Chest Presses (all variations)
42.5 x 8
35 x 8
30 x 8
25 x 8

Superset
4. Internal Cable Rotations / External Cable Rotations
15 x 10/10 / 15 x 10/10

Superset
5. Seated Leg Raises / Side Bends
10 / 40's x 10/10
10 / 40's x 10/10

6. Cardio
4 minutes of interval training on the treadmill at a 2% incline, intervals looked like:

1- 3.0 MPH
2- 8.0 MPH
3- 3.0 MPH
4- 8.0 MPH


Diet-
Clean, usual.

Sleep-
9 hours!

Supplements-
NO-Shotgun during workout, whey protein at night, Lipo-6 preworkout, Prime 2x per day.

[nads786]

Nice journal again bro

couple questions

1) is not working out legs having any effect on the rest of your body?

2) do you ever miss getting PRs?

3) are you still doing the low carbish high protein high fat diet?

[M.J.H.]

nads786
Hey man thanks for stopping by I appreciate your time.

1. Not training legs directly / heavily has had NO affect on the rest of my physique whatsoever I honestly have hardly noticed. I'll still throw in some calves here and there but for the most part I don't even notice. The reason I started doing ATF squats at the beginning is only for breathing and basically just because I think squats are such a solid overall exercise. And because I found my old Super Squats! book, lol.

2. To be honest I really don't miss hitting new PR's whatsoever. I have gotten to the point where I really don't care too much about throwing around the heaviest weights and really don't care too much about getting any bigger so these days I'm just trying to make small progress here and there - and basically focus on perfecting what I already have.

3. Yeah man, pretty close to that. An example of a typical day for me would be the following:

Meal 1- 1% cottage cheese + non-fat yogurt (entire container usually ~55-60g protein)
Meal 2- few handfuls of raw almonds
During Workout- 20 oz. Gatorade
Postworkout- few scoops of whey
Meal 5- few scoops of whey + natural peanut butter + flax meal + light soy milk shake
Meal 6- turkey burger + non-fat cheese
Meal 7- tuna + low-fat mayo + low-carb bread

Tuesday; 6-16-2009


BACK!
(under 30 minutes, 25 sets)

1. ATF Squats
135 x 15

Dropset
2. Stiff-Arm Cable Pullovers (changing grip every set)
72.5 x 6
65 x 8
57.5 x 6
50 x 6
42.5 x 6
50 x 6

Dropset
3. WG Cable Pulldowns
160 x 5
140 x 5
120 x 5
100 x 5
120 x 5

Dropset
4. Bentover DB Rows
75's x 6
65's x 6
55's x 6
45's x 6
35's x 6

Superset
5. Standing Rope Cable Rows / Machine Rows
Stack x 8 / 140 x 6
Stack x 8 / 140 x 6

Dropset
6. Machine Crunches
140 x 8
120 x 8
100 x 8
85 x 8

7. Cardio
4 minutes of interval training on the treadmill at a 2% incline, intervals looked like:

1- 3.0 MPH
2- 8.0 MPH
3- 3.0 MPH
4- 8.0 MPH


Diet-
Clean, usual.

Sleep-
7.5 hours.

Supplements-
NO-Shotgun during workout, whey protein, Lipo-6, Prime.

[M.J.H.]

Wednesday; 6-17-2009


SHOULDERS!
(under 25 minutes, 27 sets)

1. ATF Squats
135 x 15

Dropset
2. DB Lateral Raises
40's x 6
35's x 6
30's x 6
25's x 6
20's x 6
15's x 6
20's x 6
25's x 6

3. DB Military Lateral Raises
10's x 3
10's x 3

Superset
4. Standing Reverse-Grip Military Presses / BB Front Raises
90 x 8 / Bar x 8
90 x 6 / Bar x 8

Triset
5. Hammer Strength Shrugs / DB Shrugs / CG Upright Rows
190 x 12 / 70's x 10 / 80 x 8
190 x 12 / 70's x 10 / 80 x 8

Superset
6. Internal Cable Rotations / External Cable Rotations
15 x 12/12 / 15 x 12/12

Superset
7. Hanging Leg Raises / Rope Cable Crunches
10 / Stack x 10

Superset
8. Seated Leg Raises / Side Bends
10 / 35's x 12/12

9. Cardio
4 minutes of interval training on the treadmill at a 2% incline, intervals looked like:

1- 3.0 MPH
2- 8.0 MPH
3- 3.0 MPH
4- 6.0 MPH


Diet-
Clean, usual.

Sleep-
7.5 hours.

Supplements-
NO-Shotgun during workout, whey protein, Lipo-6, Prime.

[M.J.H.]

Thursday; 6-18-2009


ARMS!
(under 30 minutes, 29 sets)

1. ATF Squats
135 x 15

Superset & Dropset
2. Cable Curls / Standing Cable French Presses (all variations of both exercises)
65 x 6 / 65 x 6
57.5 x 6 / 57.5 x 6
50 x 6 / 50 x 6
42.5 x 6 / 42.5 x 6
35 x 6 / 35 x 6

Giant Set
3. Seated DB Hammer Curls / Tate Presses / Standing BB Curls / Standing BB French Presses
50's x 6/6 / 50's x 6 / 70 x 8 / 70 x 8
50's x 6/6 / 50's x 6 / 60 x 8 / 60 x 8

Triset
4. Reverse BB Wrist Curls / BB Wrist Curls / DB Twists
Bar x 15 / Bar x 15 / 20's x 12/12
Bar x 15 / Bar x 15 / 20's x 12/12

Dropset
5. Rope Cable Crunches
95 x 10
87.5 x 10
80 x 10

6. Side Bends
40's x 12/12

7. Cardio
4 minutes of interval training on the treadmill at a 2% incline, intervals looked like:

1- 3.0 MPH
2- 8.0 MPH
3- 3.0 MPH
4- 6.0 MPH


Diet-
Clean, usual, ate too many calories late at night though, lol.

Sleep-
7 hours.

Supplements-
NO-Shotgun during workout, whey protein, Lipo-6, Prime.

[nads786]

yo what is your favorite Tricep exercise?

i cant seem to get mine to really grow

[M.J.H.]

nads786
Hmm, that's a tough one. If I could do only one exercise for triceps I guess I would probably have to say decline skullcrushers overall. Of course any kind of skullcrushers would probably be my favorite exercise, but make sure you're using a full ROM and really practicing flexing your triceps hard outside of the gym especially to gain full control of the muscles. Any type of superset where you're combining a flexing type exercise with a stretching exercise I always feel is effective, also. For example supersetting cable pressdowns with standing cable french presses basically using the low cable attachment, standing and doing BTN presses.

Friday; 6-19-2009


CHEST!
(under 20 minutes, 24 sets)

1. ATF Squats
135 x 15

Dropset
2. Cable Crossovers (lowering cables every set)
50 x 6
42.5 x 6
35 x 6
30 x 6
25 x 6
20 x 6
25 x 6
30 x 6

Superset
3. Incline DB Flyes / Push-Ups
50's x 6 / 10
50's x 6 / 10

Dropset
4. Seated Cable Presses (changing every set)
50 x 6
42.5 x 6
35 x 6
30 x 6
25 x 6

Superset
5. Internal Cable Rotations / External Cable Rotations
15 x 12/12 / 15 x 12/12

Dropset
6. Rope Cable Crunches
Stack x 10
87.5 x 10
80 x 10

7. Hanging Leg Raises
13

8. Cardio
Had no time today! 2 minutes of interval training on the treadmill at a 2% incline, intervals looked like:

1- 3.0 MPH
2- 9.0 MPH


Diet-
Clean, usual, ate too many calories late at night though, lol.

Sleep-
7 hours.

Supplements-
NO-Shotgun during workout, whey protein, Lipo-6, Prime.

Picked up some Animal Cuts so as soon as my Lipo-6 runs out I'll be starting that, and as soon as Prime runs out I'll probably start up the last bottle of Stoked I have left.

Weight-
205 lbs. at my doctor's office today. Pretty surprising considering that last month I was 199 lbs. Must be the appetite that I have again getting off non time-released adderall and switching back to the time-released version, lol.

[Endeavourer]

hey mike, good to see u back, again

__________________
Check out my Online Journal:
> The Basics.. Mass, Strength. - 10/8/4/MAX!

[M.J.H.]

Endeavourer
Thanks man I appreciate that yeah it's definitely good to be back! I am trying to squeeze enough time in each day to fill out my journal although sometimes it's definitely extremely challenging!

Saturday; 6-20-2009


BACK!
(under 30 minutes, 26 sets)

1. ATF Squats
135 x 15

Dropset
2. Stiff-Arm Cable Pullovers
80 x 6
72.5 x 6
65 x 6
57.5 x 6
50 x 6
42.5 x 6
35 x 6
30 x 6

Dropset
2. Incline DB Rows
75's x 6
60's x 6
45's x 6

Dropset
3. Bentover DB Rows
75's x 6
60's x 6
45's x 6

4. WG Cable Pulldowns (changing grip every set)
120 x 8
120 x 8
120 x 8

5. Crossbench DB Pullovers
50 x 10
95 x 10!

Dropset
6. Rope Cable Crunches
95 x 10
87.5 x 10
80 x 10

Superset
7. Internal Cable Rotations / External Cable Rotations
15 x 10/10 / 15 x 10/10

8. Side Bends
40's x 15/15

9. Cardio
4 minutes of interval training on the treadmill at a 2% incline, intervals looked like:

1- 3.0 MPH
2- 8.0 MPH
3- 3.0 MPH
4- 6.0 MPH


Diet-
Was okay all day today until tonight went out got absolutely BOMBED, lol. Came home and had some tortilla chips and dip.

Sleep-
7 hours.

Supplements-
NO-Shotgun during workout, whey protein, Animal Cuts, Prime.


Sunday; 6-21-2009


SHOULDERS
(under 25 minutes, 28 sets)

1. ATF Squats
135 x 15

Dropset
2. Upright Rows (changing grip every set)
90 x 6
80 x 6
70 x 6
50 x 6
40 x 6
30 x 6

Dropset
3. DB Lateral Raises
40's x 6
35's x 6
30's x 6
25's x 6
20's x 6
15's x 6

4. DB Military Lateral Raises
10's x 3
10's x 3
10's x 3

Triset
5. Hammer Strength Shrugs / Seated DB Shrugs / Bentover DB Lateral Raises
280 x 10 / 70's x 8 / 15's x 8
280 x 10 / 70's x 8 / 15's x 8

6. Standing Overhead Cable Flyes
15 x 8
10 x 8
5 x 8

Superset
7. Hanging Leg Raises / Rope Cable Crunches
10 / 95 x 10
10 / 95 x 10

8. Cardio
Skipped today had no time! But ended up running sprints with my dogs after the gym and also ended up cutting the grass, so I got my cardio done.


Diet-
Absolutely SUCKED today! Father's Day killed my diet, lol. Went to the parents house and ate 4 stuffed grilled chicken tacos and some cake of course, lol. Also decided hey let me go ahead and refeed tonight and eat an entire BOX of Cheerios! Slammed down about 1.5g of ALA at the same time and tried to drink a ton of water, but still, lol.

Sleep-
7 hours.

Supplements-
NO-Shotgun during workout, whey protein, Animal Cuts, Prime.


Monday; 6-22-2009


ARMS!
(under 30 minutes, 36 sets )

1. ATF Squats
135 x 15

Superset & Dropset
2. Standing BB Curls / Standing BB French Presses
90 x 6 / 90 x 6
80 x 6 / 80 x 6
70 x 6 / 70 x 6
60 x 6 / 60 x 6
50 x 6 / 50 x 6

Dropset
3. Cable Pressdowns (change grip every set)
95 x 6
87.5 x 6
80 x 6
72.5 x 6
65 x 6
57.5 x 6

Dropset
4. Machine Curls
140 x 6
125 x 6
110 x 6
95 x 6
80 x 6

Triset
5. Reverse BB Wrist Curls / BB Wrist Curls / DB Twists
Bar x 15 / Bar x 15 / 20's x 15
Bar x 15 / Bar x 15 / 20's x 15

Superset
6. Seated DB Hammer Curls / Tate Presses
55's x 6/6!, 55's x 6

7. Hanging Leg Raises
10

Dropset
8. Cable Crunches
95 x 10
87.5 x 10
80 x 10

9. Cardio
2 minutes of interval training on the treadmill at a 2% incline, intervals looked like:

1- 3.0 MPH
2- 8.0 MPH

Followed this up with 4 minutes of incline walking on the treadmill.


Diet-
Clean, usual, finally back on track. Although I honestly cannot remember the last time I felt so godd-mn soft, really pissed about going overboard last night pisses me off. Not acceptable during summer months.

Sleep-
8 hours.

Supplements-
NO-Shotgun during workout, whey protein, Animal Cuts, Stoked.


Tuesday; 6-23-2009


CHEST!
(under 25 minutes, 26 sets)

1. ATF Squats
135 x 15

Dropset
2. Seated Cable Presses (all variations)
50 x 6
42.5 x 6
35 x 6

Dropset
3. Cable Crossovers (all variations)
35 x 8
30 x 8

Dropset
4. Seated Cable Presses (all variations)
35 x 6
42.5 x 6
50 x 6

Dropset
5. Cable Crossovers (all variations)
25 x 8
30 x 8

Exercises #2-5 were done with virtually no rest in between sets.

Superset
6. Pec-Deck Flyes (DEEP!) / Dips
100 x 8 / 10
100 x 8 / 10

7. Flat DB Flyes (DEEP!)
60's x 8!
30's x 6

Got an absolutely RIDICULOUS stretch/pump with this set.

Dropset
8. Low Cable Crossovers (raising handles every set)
35 x 6
30 x 6
25 x 6
20 x 6
15 x 6

Superset
9. Internal Cable Rotations / External Cable Rotations
15 x 10/10 / 15 x 10/10

10. Hanging Leg Raises
10

Dropset
11. Cable Crunches
Stack x 10
87.5 x 10
80 x 10 (twisting)

12. Cardio
5 minutes of incline walking on the treadmill postworkout.


Diet-
Clean, usual.

Sleep-
7 hours.

Supplements-
NO-Shotgun during workout, whey protein, Animal Cuts, Stoked.


Miscellaneous comments:

Sorry I have not been able to update much lately to sum up my diet needs to be cleaner especially in f-cking June, but I absolutely LOVE LOVE LOVE NO-Shotgun during my workouts. Some of the best workouts that I have had in years. I just throw a scoop of it into 20 oz. of Gatorade or G2 whatever is on sale and I absolutely love it. The results are like night and day from going without.

[nads786]

what is NO-shotgun?

just a stimulant?

[M.J.H.]

nads786
Click here for info on NO-Shotgun

Absolutely ridiculous, was recommended to me.

[M.J.H.]

Since I haven't posted pictures in quite some time here are some random pictures from the past 2 weeks or so I am weighing in between 199-206 lbs. in these pics typically. My diet is typically lower-carb, moderate-fat, high-protein. And I'll typically refeed every Sunday night - slam about 1000g of carbs and take 2g of ALA or so with a ton of fluid. Basically just cheating except keeping fat minimal (think Lean Cuisines, low-fat Ben & Jerry's, etc.).

[Endeavourer]

haha... i can see that! still lookin good mate!

__________________
Check out my Online Journal:
> The Basics.. Mass, Strength. - 10/8/4/MAX!

[nads786]

nice pics

pretty good legs for not really working them out

[M.J.H.]

Endeavourer
Thanks man, appreciate the feedback.

nads786
Lol, thank you very much. And yeah I agree somehow my thighs stay pretty darn ripped for never ever really working them anymore. I decided I'm going to ENJOY whatever I do in the gym and that was my thought process behind this style training. The only annoying thing would be the set of ATF squats but honestly I've almost grown to enjoy them, lol.

Wednesday; 6-24-2009


BACK!
(under 25 minutes, 25 sets)

1. ATF Squats
135 x 15

Dropset
2. Stiff-Arm Cable Pullovers (changing grip every set)
80 x 6
72.5 x 6
65 x 6
57.5 x 6
50 x 6
42.5 x 6
50 x 6
57.5 x 6

Dropset
3. Standing Rope Cable Rows
Stack x 8
87.5 x 8
80 x 8
72.5 x 8
65 x 8

Dropset
4. Cable Pulldowns (changing grip every set)
160 x 6
140 x 6
120 x 6
100 x 6
120 x 6

5. Bentover DB Rows
70's x 6
50's x 6

Dropset
6. Machine Crunches
140 x 10
125 x 10
110 x 10

7. Decline Plate Twists
25 x 12

8. Cardio
2 minutes of interval training on the treadmill at a 2% incline, intervals looked like:

1- 3.0 MPH
2- 8.0 MPH

Followed this up with 3 minutes of incline walking on the treadmill.

Decent workout today not too bad at all got a pretty decent pump, etc. Really need to start changing up my back workouts lately they have been the same. I will say that the exercises I have been doing I have truly perfected, lol. Especially stiff-arm cable pullovers they're my new favorite exercise, lol.


Diet-
Usual.

Sleep-
7 hours.

Supplements-
NO-Shotgun during workout, whey protein, Animal Cuts, Stoked.

[M.J.H.]

Thursday; 6-25-2009


SHOULDERS!
(under 20 minutes, 28 sets)

1. ATF Squats
135 x 15

Dropset
2. Machine Lateral Raises
150 x 6
130 x 6
110 x 6
90 x 6
70 x 6
50 x 6
30 x 6
10 x 6
30 x 6
50 x 6

Dropset
3. Hammer Strength Shoulder Presses
210 x 6
160 x 6
110 x 6
60 x 6

Dropset
4. DB Shrugs
100's x 6
90's x 6
80's x 6
70's x 6
60's x 6
50's x 6
60's x 6
70's x 6
80's x 6
90's x 6

5. Hanging Leg Raises
10

Dropset
6. Rope Cable Crunches
95 x 8
80 x 8
65 x 8 (twisting)

7. Cardio
Skipped! Had no time today at all.


Diet-
Usual.

Sleep-
7 hours.

Supplements-
NO-Shotgun during workout, whey protein, Animal Cuts, Stoked.

[PaC-mAn8]

I'm here.

[nads786]

what time are you usually working out? after work?

bc how do you get 3 meals in after working out?

(looking at your sample diet)

[Chinkydelight]

sub'd mate and keep the journals coming!!! been mixing my workouts with ur workout program and it really is effective and a good change of pace for once!