>>> M.J.H.'s High-Frequency HIT Style Training in 2010 <<<

[M.J.H.]

I am absolutely 100% going to have to force myself to start updating a daily training journal again because quite frankly my physique has gone to absolute sh-t taking off about 6-12 months from tracking an online type of journal. I was maintaining a previous weight of 198-202 lbs. and even though I was not 100% ripped to shreds -- I was certainly a solid 3-5% bodyfat lower than I am right now. The sad part is that my diet never really changes, I pretty much consistently always eat the same foods, day in and day out.

The problem is if / when I have cheat meals or anything going outside of my normal diet if you will. And honestly I am still battling a 10+ year cycle of binge eating where I'll cut back calories substantially for a time period and then completely flip flop and basically eat in excess of 10,000 calories in a few hour time span.

My training program has been the same for the past 5-6 years. Basically I train daily or very close to every single day, and I rotate the following split:

1. Chest
2. Back
3. Shoulders
4. Arms
(repeat)

But my workouts typically are not to failure at all, and consist of 20-25 or even sometimes as high as 30 total sets. The workout lasts no more than 30-35 minutes, and I virtually minimize rest periods by using intensity techniques such as the dropset during every single workout. So my rep ranges will be in the 5-15 range, and my rest periods are next to nothing.

I am going to attach some pictures of how absolutely disgusted I have let my physique get to, and they're going to serve as 100% motivation for this journal. I am weighing between 215-226 lbs. these days.

[M.J.H.]

Sunday; 12-27-2009


Training-

Arms day today, here was a brief summary of what I did. Great workout overall, biceps and triceps I put together with forearms. Never fails for a ridiculous pump all around. Here was what I ended up doing -- workout lasted approximately 35 minutes:

1. Standing BB Curls SS w/ Standing French Presses (4 sets)
2. Cable Curl Dropset (6 sets)
3. Overhead Cable French Presses Dropset (6 sets)
4. Cable Pressdown Dropset (4 sets)
5. Machine Curl Dropset (4 sets)
6. Reverse Wrist Curls SS w/ Wrist Curls SS w/ Reverse Curls SS w/ DB Twists (4 sets)
7. Machine Crunch Dropset (4 sets)

Diet/Supplements-

Diet was decent today, of course extremely high in calories. Lately I don't know what has gotten into me I kept blaming it on the Jungle Warfare supplement that I was taking but now that I dropped that I really have no reason to be eating so damn much!

Weight- 217 lbs.

[M.J.H.]

Monday; 12-28-2009


Training-

Not bad chest workout today, moderate volume, lasted approximately 25 minutes:

1. Flat Bench Presses (legs elevated) SS w/ Flat DB Flyes (4 sets)
2. Pec-Deck Dropset (6 sets)
3. Seated Cable Crossovers (6 sets)
4. Dips (2 sets)
5. Internal / External Cable Rotations (2 sets)
6. Incline Bench Presses (2 sets)
7. Machine Crunches (4 sets)
8. HIIT Cardio: 5 minutes, 3.0 MPH + 6.0 MPH intervals

Diet-

Clean, again a TON of protein probably exceeding 350g.

[M.J.H.]

Tuesday; 12-29-2009


Training-

Back day today!

Solid workout overall, no complaints really at all. I am going to start listing my workouts a bit more in depth as I slowly try and get back into the whole journal / tracking thing again. It's definitely something that requires a lot of maintenance but I'm sure once I develop a habit it won't be as much of a problem.

1. Stiff-Arm Cable Pullover Dropset
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

2. CG Cable Pulldown Dropset
160 x 6
140 x 5
120 x 5
100 x 5
85 x 5

3. WG Cable Pulldown Dropset
140 x 6
120 x 6
100 x 6
85 x 6

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

5. Rope Cable Row Dropset
Stack x 6
87.5 x 6
80 x 6
72.5 x 6

6. Vertical Leg Raises SS w/ Weighted Crunches
N/A x 10 / 30 x 10
N/A x 10 / 30 x 10

Diet/Supplements-

Usual, nothing out of the ordinary. Been taking Vitrex for a couple days now probably going to swap this out for Activate Xtreme or maybe even stack them together, we'll see. Still taking whey protein, Atro-Phex, NO-Shotgun, etc. Diet has been clean, trying to watch my overall calorie intake.