Essentials HIT Journal : Quest for Mass and Symmetry to Compete In September 2009

[essential222]

Hey guys, I have been on a 4 day split that works most muscles twice a week for about 8 months now,

And I feel i have outgrown my ability to recover between days so I have pieced together a new routine inspired by Dorian Yate's training principles that hits each muscle group every 6 days,

Being a far less experienced lifter I have obviously made some changes, For example I use 2-3 max effort sets rather than one simply due to the fact that I can't hit the required intensity yet, in time I will lower the sets as i get more experienced and can hit the intensity I need, a consistant training partner will also help me lower the volume with spotting and assisted reps.

This Routine is aimed primarily at hypertrophy but will also be trying to keep fairly lean as its summer here so my diet is a clean bulk of around 5.5k cals a day

Starting today I will follow the following routine for at least 6months to try bust the platue I have hit.

Routine:

Day One : Chest and Biceps

-Incline DB press,
1* x 20 (warmup)
2-3 x 6-8 (Last set rest pause +2-3)

-Decline DB Press
2-3 x 6-8 (Last set rest pause +2-3)

-Hammer Strength Flat press
2-3 x 6-8 (Last set rest pause +2-3)

-Incline DB Flyes
2-3 x 6-8 (Last set rest pause +2-3 and 2 negatives)

-Dumbbell Curls
1* x 30 (Warmup)

-Incline DB Curls
2-3 x 6-8 (Last set rest pause +2-3)

-Cambered bar curls
2-3 x 6-8 (Last set rest pause +2-3)

-One Arm Preachers
2-3 x 6-8 (Last set rest pause +2-3)

Day Two : Legs

-10 Minute warmup on spin bike.

-Leg Extensions
2* x 12-5 (Warm up)
3 x 10-12 (Last set rest pause +2-3)

-Leg Press
2* x 12 (Warm up)
3 x 10-12 (Last set rest pause +2-3)

-Front/back Squats
1* x 12 (Warm up)
3 x 10-12 (Last set rest pause +2-3)

-Lying Leg Curls
1* x 12 (Warm Up)
3 x 8-10 (Last set rest pause +2-3)

-Romanian Deadlifts
3 x 8-10 (Last set rest pause +2-3)

-Standing Curl
3 x 10-12 (Last set rest pause +2-3)

-Standing Calves
1* x 12-15 (warm up)
3 x 12-15 (Last set rest pause +2-3)

-Seated Calves
3 x 6-8 (Last set rest pause +2-3)

Day 3 : Light cardio

Day 4 : Back Rear Delts

-Close Reverse Grip Lat pulldowns
2* x 15 (Warm Up)
2-3 x 8-10 (Last set rest pause +2-3)

-Barbell Rows
1* x 12 (Warm Up)
2-3 x 8 (Last set rest pause +2-3)

-Seated Cable Rows
2-3 x 8 (Last set rest pause +2-3)

-Deadlifts/Rack pulls
1* x 12 (Warm up)
2-3 x 8

-Wide grip Pullups
2-3 x 6-8 (Last set rest pause +2-3)

-Bent over DB rear delts
1* x 12 (Warm up)
2-3 x 8 (Last set rest pause +2-3)

-Reverse Pec Deck
2-3 x 8 (Last set rest pause +2-3)

Day 5 : Shoulders and triceps + calves

-Overhead DB press
2* x 15 (Warm Up)
2-3 x 8 (Last set rest pause +2-3)

-Seated DB lat raise
1* x 12 (Warm Up)
2-3 x 8 (Last set rest pause +2-3)

-One arm Cable side raise
2-3 x 8 (Last set rest pause +2-3)

-DB Shrugs
1* x 15 (Warm up)
2-3 x 8 (Last set rest pause +2-3)

-Cambered bar tricep Deadlifts
1* x 15 (Warm Up)
2-3 x 8 (Last set rest pause +2-3)

-Tricep Pushdowns
1* x 12 (Warm Up)
2-3 x 8 (Last set rest pause +2-3)

-Close Grip Bench/Reverse grip pull downs
2-3 x 8 (Last set rest pause +2-3)

-Standing Calves
1* x 12-15 (warm up)
3 x 12-15 (Last set rest pause +2-3)

-Seated Calves
3 x 6-8 (Last set rest pause +2-3)

Day 6 : Light Cardio

Day 7 : Repeat/rest depending on how feel

Abbs : Done Twice per week on cardio days

-Hanging Leg raises
3 x Failure

-Crunches/Reverse Crunches
3 x 20-25/12-15

-Diagonal cable Woodchops
3 x 8 (Last set rest pause +2-3)


Thats the basics of it, as I said I will reduce the volume as I adapt to training at the required intensity and let you guys know how it goes

Any advice or critique's of the routine welcome just sing out

EDIT : Starting Body Measurements

Calves : 17inch
Quads : 26inch
Waist : 33inch
Chest : 45inch
Biceps : 16inch
Forearms : 14inch

[essential222]

Today felt pretty average before heading to gym, probably due to the insane bender in the weekend which left me still hungover at 9pm last night, so charged back a redbull and jsut got on with it, Chest was still a little fatigued from friday on the old routine and it reflected in the weights, hopefully feel better tomorow

-Incline DB press,
1* x 20 (15kg)
3 x 6-8 (30kg)(Last set rest pause +2-3)

-Decline DB Press
3 x 6-8 (35kg)(Last set rest pause +2-3)

-Hammer Strength Flat press
3 x 6-8 (75kg)(Last set rest pause +2-3)

-Incline DB Flyes
3 x 6-8 (20kg)(Last set rest pause +2-3 and 2 negatives)

-Dumbbell Curls
1* x 30 (7.5kg)(Warmup)

-Incline DB Curls
3 x 6-8 (15kg)(Last set rest pause +2-3)

-Cambered bar curls
3 x 6-8 (32.5kg)(Last set rest pause +2-3)

-One Arm Preachers
3 x 6-8 (15kg)(Last set rest pause +2-3)

I also threw in some forearm curls and reverse grip curls at 27.5kg each to give the forearms a little work.

Tomorow Legs >.<

[essential222]

Day Two : Legs

-10 Minute warmup on spin bike.

-Leg Extensions
2* x 12-5 (30kg)(Warm up)
3 x 10-12 70kg(Last set rest pause +2-3)

-Leg Press
2* x 12 (120kg,200kg)(Warm up)
3 x 10-12 (250kg+sled, could go a fair bit heavier next time)(Last set rest pause +2-3)

-Front/back Squats
1* x 12 60kg(Warm up)
3 x 10-12 (105kg, Will do more next time)(Last set rest pause +2-3)

-Lying Leg Curls
1* x 12 (25kg)(Warm Up)
3 x 8-10 (60kg)(Last set rest pause +2-3)

-Romanian Deadlifts
3 x 8-10(110kg) (Last set rest pause +2-3)


-Standing Calves(Smith machine)
1* x 12-15 (80kg)(warm up)
3 x 12-15 (110kg)(Last set rest pause +2-3)

-Seated Calves
3 x 6-8 (160kg)(Last set rest pause +2-3)

Well it was interesting experience for me, I was previously doing my legs over two days, the intensity of today was something i was not used to and really pushed me, I should be able to add a fair bit of weight next week now that I have a feel for it.

Calves was crazy, I used to do one of each exercise on two days, both on the same day fried them, driving a manuel car home I was bunnyhopping everywhere and stalled three times from mad shakes in my calves haha!

I think I can comfortably go two max effort sets for legs, 3 took too long and I think i can hit the required intensity to pull off two,

Also im not sure about doing squats late in my set, It was good in the way that it took alot of strain off my lower back which is normally in alot of discomfort squatting, but I couldnt move anyware near the pounds I normally do,

My chest and Bi's have very severe DOMS from yesterday, something I havn't felt in awhile, im not looking forward to my legs tomorow and the next day >.<

Will report back tomorow after cardio day.

EDIT: Would anyone be interested in diet etc?

[essential222]

Light Cardio and Abbs

20mins on Sping bike at moderate intensity

-Hanging Leg raises
3 x Failure

-Crunches/Reverse Crunches
3 x 20-25/12-15

-Diagonal cable Woodchops
3 x 8 (73kg)(Last set rest pause +2-3)

Went really light on cardo as I just started work as a hammer hand on a building site, its not overly strenuos work but it has me active all day and burning a fair ammount of cals, im going to up carbs to 700-900 to compensate.

Legs pretty hammered from yesterday, Looking forward too tomorows back workout.

[essential222]

Day 4 : Back Rear Delts

-Close Reverse Grip Lat pulldowns
2* x 15 (35kg)(Warm Up)
2 x 8-10 (90kg)(Last set rest pause +2-3)

-Barbell Rows
1* x 12 60kg)(Warm Up)
2 x 8 (90kg)(Last set rest pause +2-3)

-Seated Cable Rows
2-3 x 8 (Last set rest pause +2-3)
Did one set before I broke the machine somehow so had to do 3 sets chins to failure

-Deadlifts/Rack pulls
1* x 12 (100kg)(Warm up)
2 x 8 (150kg)

-DB Rows
1* x 12 (20kg)(warm up)
2* x 8 (35kg) (Last set Rest Pause)

-Cable reverse flys
3 x 8 (15kg)(Last set rest pause +2-3)

Felt pretty good today, kept up a good diet through the day and had plenty in the tank when I got to the gym, could up a few weights, I really feel like im missing something in the back routine though, maybe some straight arm lat pull downs to iso lats more

[baseballmaui]

you got some solid workouts going bro.
sub'd

[essential222]

you got some solid workouts going bro.
sub'd

Thanks mate, for some reason my legs are strangley hammered after the deads, not normally sore, must have really kicked there ass on tues

[essential222]

Day 5 : Shoulders and triceps + calves

-Overhead DB press
2* x 15 (15kg)(Warm Up)
2 x 8 (25kg)(Last set rest pause +2-3)


-Seated DB lat raise
1* x 12 ((5kg)(Warm Up)
2x 8 (7.5kg)(Last set rest pause +2-3)

-One arm Cable side raise
2-3 x 8 (15kg)(Last set rest pause +2-3)

-DB Shrugs
1* x 15 (20kg)(Warm up)
2-3 x 8 (40kg need much more)(Last set rest pause +2-3)

-Cambered bar tricep Deadlifts
1* x 15 (20kg)(Warm Up)
2-3 x 8 (35kg+ curl bar)(Last set rest pause +2-3)

-Tricep Pushdowns
1* x 12 (51kg)(Warm Up)
2-3 x 8 (63kg)(Last set rest pause +2-3)

Was in a big rush today between working 8 hours labouring and into a 5 hour bar shift so had to cut workout short, will do one more set tris tomorow and calves with my cardio and abbs, I got a really good feel for how this style should be executed since I was in a rush, everything was damn intense and I had a very definite purpose to my workout, Next time should be able to move more weight, particularly shrugs, these annilated my traps though. I will definetly do seated shrugs over barbbell for as long as I have heavy enough DB's.

Got an insane pump this workout, my shoulders literally blew up, I don't like the cable raises, just can't seem to hit the lat head, I need to lock elbow in a bent position and lower wieght and go more reps to get a feel for it I think, Next time ill try Charles Glass's wide grip shoulder pull.

[essential222]

I also really wish I had a good training partner, Just makes it so much easier for the forced reps and means I dont need to rely on rest pause and negatives so much

[essential222]

-Close Grip Bench/Reverse grip pull downs
2 x 8 (80kg)(Last set rest pause +2-3)

-Standing Calves
1* x 12-15 (80kg)(warm up)
3 x 12-15 (110kg)(Last set rest pause +2-3)

-Seated Calves
3 x 6-8 (160kg)(Last set rest pause +2-3)

Today was a quick going over of the stuff I missed yesterday, definetly need to keep it as consistant as possible, im not sure how chest will go tomorow considering I hit triceps again today, skipped cardio today due to the high ammount of activity I have been doing with work lately this week

[essential222]

Day One : Chest and Biceps

-Incline DB press,
1* x 20 (15kg)(warmup)
2 x 6-8 (30kg + 2 reps at 35kg)(Last set rest pause +2-3)

-Flat DB Press
2 x 6-8 (30kg+3 reps at 35kg)(Last set rest pause +2-3)

-Hammer Strength Flat press
2 x 6-8 (80kg need more)(Last set rest pause +2-3)

-Incline DB Flyes
2 x 6-8 (20kg + 2 reps at 25kg)(Last set rest pause +2-3 and 2 negatives)

-Dumbbell Curls
1* x 30(10kg)(Warmup)

-Cable preacher curls
2 x 6-8 (33kg)(Last set rest pause +2-3)

-Cambered bar curls
2 x 6-8 (35kg+bar)(Last set rest pause +2-3)

-One Arm Hammer Curls
2 x 6-8 (15kg)(Last set rest pause +2-3)

-Incline DB curls
2 x 6-8 (10kg)

-Forearm Curls
2 x 6-8 (27.5kg)(last set rest pause +2-3)

-Reverse grip BB curls
2 x 6-8 (27.5kg)(last set rest pause +2-3)

Today I mixed my Bicep routine up a little to suit me a little more, I am definetly liking the two max effort sets now that I am getting the hang of it, really enjoy the fairly quick workouts, I rest far less between sets than I used to also. I decided to keep chest weight relatively similar to last weeks to really work on mind muscle connection as I still feel chest is lacking,

My Gym does not have any 22.5,27.5,32.5kg etc dumbbells which is prooving an annoyance, that is why I have 2 reps of 25 or 35 on some exercises, as IO get stronger I will increase them and decrease the lighter weight until im only doing them to make up for the lack of intermediate weights.

[Paumen]

Good solid workouts bro. I use Dorians split as well but I only go 4 times a week. But I do 9 to 12 working sets with max intensity. Put on almost 50 lbs this year, work for me =)

[essential222]

Good solid workouts bro. I use Dorians split as well but I only go 4 times a week. But I do 9 to 12 working sets with max intensity. Put on almost 50 lbs this year, work for me =)

You mean 9 to 12 reps with one max effort set?

I would loose form and not isolate the muscle required with that many reps because I dont have a spotter so I like to keep it lower

[Paumen]

You mean 9 to 12 reps with one max effort set?

I would loose form and not isolate the muscle required with that many reps because I dont have a spotter so I like to keep it lower

all max effort for the most part....

I use a journal and I beat every set with either reps or weight. On big compound sets I up the weight once I get to around 12 reps or so..On smaller groups I go by feel.

So example leg extensions. Now last week was...
250 x 18
270 x 13
290 x 10

Now today I did ....
250 x 20
290 x 12
295 x 10

[essential222]

Legs and Calves

-10 Minute warmup on spin bike.

-Leg Extensions
2* x 12-5 (30kg)(Warm up)
3 x 10-12 70kg(Last set rest pause +2-3)

-Leg Press
2* x 12 (120kg,200kg)(Warm up)
2 x 10-12 (280kg+sled)(Last set rest pause +2-3)

-back Squats
1* x 12 60kg(Warm up)
2x 12 (110kg)(Last set rest pause +2-3)

-Lying Leg Curls
1* x 12 (25kg)(Warm Up)
2 x 10 (60kg)(Last set rest pause +2-3)

-Romanian Deadlifts
1 x 12 (60kg)(Warm Up)
2 x 8-10(1200kg) (Last set rest pause +2-3)


-Standing Calves(Smith machine)
1* x 12-15 (80kg)(warm up)
3 x 12-15 (110kg)(Last set rest pause +2-3)

-Seated Calves
3 x 6-8 (160kg)(Last set rest pause +2-3)

Calves were still fatigued from having a days less rest and reflected in the weights but I wanted to get back onto the normal routine, went for two sets of max effort this time, I upped the weights slightly from last week but could still go a bit heavier to reflect the dropped max effort set, still getting a feel for it, Im absolutely ruined as I write this chugging my protein+creatine shake, calves are shaking still haha

Still feels like I might need another quad exercise, would it be beneficial to do a max effort set of fronts after back squats? My gym has nothing to do hack squats on otherwise I would do them, im happy doing 2 exercises for Hams since deads on back day ruins them

[Paumen]

Front squats are great, but I prefer barbell lunges myself.

[essential222]

Light Cardio and Abbs

20 min session HIIT on row machine 20 sec sprint 1 min rest

-Hanging Leg raises
3 x Failure

-Crunches/Reverse Crunches
3 x 20-25/12-15

-Diagonal cable Woodchops
3 x 8 (73kg)(Last set rest pause +2-3)

Was really annoying today, my diet got thrown for six as work was inconsistant, cardio felt good but legs were absolutely killing me, so sore from yesterday, I may sub deads for rack pulls tomorow depending on how I feel

[essential222]

Quick not on how I feel at 7:40am before work, My legs are ****ing fried! How the hell do you guys do HIIT after legs day? Just grin and bare it? It won't mess with recovery too much right?

[Paumen]

Quick not on how I feel at 7:40am before work, My legs are ****ing fried! How the hell do you guys do HIIT after legs day? Just grin and bare it? It won't mess with recovery too much right?

Name a time when Dorian did HIT.

[essential222]

Name a time when Dorian did HIT.

He didn't but I prefer HIIT over normal cardio, Im not so blind as too follow the old ways without question, most of what I have read has lead me to lean towards HIIT

[Paumen]

He didn't but I prefer HIIT over normal cardio, Im not so blind as too follow the old ways without question, most of what I have read has lead me to lean towards HIIT

Hell no not if you are doing Dorians training broski, but again that is your choice.

[essential222]

Day 4 : Back Rear Delts

-Wide Grip Lat pulldowns
2* x 15 (35kg)(Warm Up)
2 x 10 (95kg)(Last set rest pause +2-3)

-Barbell Rows
1* x 12 (60kg)(Warm Up)
2 x 8 (95, 90kg)(Last set rest pause +2-3)

-Close grip Seated Cable Rows
2-3 x 8 (number 17)(Last set rest pause +2-3)

-Rack pulls
1* x 12 (100kg)(Warm up)
2 x 8 (150kg)

-DB Rows
1* x 12 (20kg)(warm up)
2* x 10 (35kg) (Last set Rest Pause)

-Cable reverse flys
3 x 8 (15kg)(Last set rest pause +2-3)

-Bent Over DB reverse flys
3 x 8 (7.5kg)

-Wide chins to fail
3 times (only got about 5-6 each time)

WOW! Felt absolutely awesome today, massive pumps and this is the workout I will stick to in that order felt freakn awesome, great MMC throughout and the new straps that came today were awesome, biceps much less utilised, as a note I did rack pulls over deads today because my legs are still fried, I can pull more on deads as oppose to what most people tell me should happen, which leads me to believe I have strong glutes and hams and weak lower back as I gain alot of momentum in the middle range of the pull, however next week I will go back to them I think.

Awesome workout, can't wait for shoulders tomorow

EDIT: Does anyone else find you get a bigger pump on high carb days, today I was at ~600 pre gym and felt great

[essential222]

Shoulders and tri's

-Overhead DB press
2* x 15 (15kg)(Warm Up)
2 x 8 (25kg)(Last set rest pause +2-3)+ 2 reps with 25's

-Wide Grip Upright rows to nipple
2* x 15 (20kg)
2 x 8 (40kg)(Last set rest pause +2-3)New exercise, will replace cable lats

-Seated DB lat raise
1* x 12 ((5kg)(Warm Up)
2x 10 (7.5kg)(Last set rest pause +2-3)Same weight, +2 reps

-DB Shrugs
1* x 15 (20kg)(Warm up)
2 x 8 (45kg)(Last set rest pause +2-3)+5kgs

-Cambered bar tricep Deadlifts
1* x 15 (20kg)(Warm Up)
2 x 10 (35kg+ curl bar)(Last set rest pause +2-3)+2 reps

-Tricep Pushdowns
1* x 12 (51kg)(Warm Up)
2 x 8 (69kg)(Last set rest pause +2-3)+6kgs

-Close Grip Bench
1* x 12 (50kg)(warm up)
2 x 8 (75kg)(Last set rest pause +2-3)Last week was on diff day so not accurate

-Standing Calves(Smith machine)
1* x 15 (80kg)(warm up)
2 x 12(110kg)(Last set rest pause +2-3)+1 rep

-Seated Calves
2 x 10 (160kg)(Last set rest pause +2-3)+2 reps

Pretty good day today, upped most weights or reps, huge day at work, 8 hours building, quick gym sesh then into a 5.5 hour bar shift, regardless nutrition was pretty good throughtout the day, im gonna up carbs a few hundred grams and cals 500 on days like these to account for the exercise,

The wider grip upright rows really fried my lateral delts and were great, cheers Charles Glass for enlightening me, I will use them over cable lat raises, or maybe do one set cables at end to fry them.

I will also stop being lazy and keep posting the gains in red so its easier to see from this point on

[essential222]

Cardio + abbs

Light Cardio and Abbs

30min easy cardio on rowing machine

-Hanging Leg raises
3 x Failure

-Crunches/Reverse Crunches
3 x 20-25/12-15

Same old same old today, was hesistant on cardio due to the workload I have been doing at work, so went easy on the side of caution

[essential222]

Chest and Biceps

-Incline DB press,
1* x 20 (15kg)(warmup)
2 x 8 (30kg)(Last set rest pause +2-3) +3 reps at 35kg (one more than last week)

-Decline DB Press
2 x 8 (30kg, 35kg)(Last set rest pause +2-3)+8 reps(last set) 35kg

-Hammer Strength Flat press
2 x 8 (85kg)(Last set rest pause +2-3)+5kg

-Incline DB Flyes
2 x 6-8 (20kg)(Last set rest pause +2-3 and 2 negatives)Same as last week, much more MMC

-Dumbbell Curls
1* x 30(10kg)(Warmup)

-Cable preacher curls
2 x 8 (33kg)(Last set rest pause +2-3)+1 rep

-Cambered bar curls
2 x 8 (40kg+bar)(Last set rest pause +2-3)+5kg

-One Arm Hammer Curls
2 x 9 (15kg)(Last set rest pause +2-3)+1 rep

-Incline DB curls
2 x 8 (12.5kg)+2.5kg

Good day today, woke up late and gym closes just after lunch so had less than ideal pre workout nutrition (2 eggs, two wholemeal toast and a shake + banana).

Despite this Still improved in most areas, definetly finally feeling chest working and comming up to the point it should be, its pretty obvious I was over training it in my old routine also, legs tomorow, see you then

[essential222]

Legs and Calves

-10 Minute warmup on spin bike.



-Leg Press
2* x 12 (120kg,200kg)(Warm up)
2 x 11 (290kg+sled)(Last set rest pause +2-3)+10kg on last week

-Back Squats
1* x 12 (60kg)(Warm up)
2 x 12 (115kg)(Last set rest pause +2-3)+5kg

-Leg Extensions
2* x 12-5 (30kg)(Warm up)
3 x 10-12 (60kg)(Last set rest pause +2-3)10kg less than last week but used as finisher

-Lying Leg Curls
1* x 12 (25kg)(Warm Up)
2 x 10 (60kg)(Last set rest pause +2-3)+2 extra rest pause rep

-Romanian Deadlifts
1 x 12 (60kg)(Warm Up)
2 x 10(120kg) (Last set rest pause +2-3)same as last week

Felt terrible today, spewed halfway through for some reason but kept going, damn was unpleasant and as result wasnt able to push too much harder than last week, had to flag calves due to feeling like ass and taking more time than normal , I will probably do them tomorow on cardio day.

FFFUUUUUUUUUUUUUU Im so pissed right now for that workout, back day im gonna push out some damn heavy deads to polish the legs

[Paumen]

Ah no reason to get mad bro, if everyone had good workouts every time everyone would be HUGE. Otherwise looking good bro

[essential222]

Ah no reason to get mad bro, if everyone had good workouts every time everyone would be HUGE. Otherwise looking good bro

Put it this way, I love the taste of my PVL whey maxx shakes,

But this is the slowest most painfull pwo I haev ever drank lol

[SSK1903]

Dorian FTW!

[essential222]

Was going to be a cardio day but flagged it for a light catch up on yesterdays workout

-Front squats
1* x 15 (60kg) (Warm up)
2 x 10 (105kg)

-Standing Calves(Smith machine)
1* x 15 (80kg)(warm up)
2 x 12 (120kg)(Last set rest pause +2-3) +10kg

-Seated Calves
2 x 10 (170kg)(Last set rest pause +2-3)+10kg

-Hanging Leg raises
3 x Failure

-Crunches/Reverse Crunches
3 x 20-25/12-15

Good calf workout, did a set of front squats to polish legs after yesterday was lacluster, felt great and may sub them for back squats