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"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.

 

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My Second HIT Workout
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Nick1971

Texas, USA

For those who might remember me, I started exercising using a HIT routine I developed for myself last year, for a period of 10 weeks, or a little over 2 months. You can find this log here:

www.drdarden.com/readTopic.do?id=487383

I started with a full body routine, and ended up with an upper/lower split routine, and had success as a beginner with HIT.

Then I took a break from weight training from the end of last year, to almost May of this year, when I started back up with a more conventional routine. I used some free weights for my upper body workouts, and 2 sets of 8 reps for each exercise, not to failure. Though to be fair, I went to failure a number of times in order to complete the set.

I made some progression over the last 3 months, despite a litany of scheduling issues, however I have had problems in a busy gym in terms of getting the free weights that I need for each exercise, so I've decided to switch back to machines for practically every exercise. I also want to go back to HIT.

Some things that I've learned so far, that works for me:

1) I found that a 5 minute moderate pace on the treadmill is sufficient to get me warmed up adequately for my workout.

2) I do no other cardio after my workout. At most I might do 5 minutes on the treadmill to help me taper down my heart rate, but I generally just walk out of the gym the instant my last set is done.

3) I really have no interest in intensity techniques, or set extenders. I pretty much want to bang out reps to the end and then stop. I believe that keeping the routine simple is one of my keys to success with HIT.
4) I am pretty set on the exercises I am using, and the order I am performing them. It's basically through a period of time that I found a rhythm doing what I do, in the order that I do, so I am going to stick to it for the sake of consistency.

5) I find that keeping a log, even if it's not a public one, helps to motivate me to exercise, as well as to outperform myself when I do exercise.

Here are the exercises I plan on doing:

UPPER
Lat Pull Downs
Shoulder Press
Machine Rows
Chest Press
Dumbbell Curl
Dumbbell Extension

LOWER
Leg Press
Leg Curl
Leg Extension
Leg Adduction
Leg Abduction

This is the same collection of exercises that I did during my last HIT routine, and I feel these really hit the spot in terms of my physique.

I am resorting to dumbbells for my arm work because I dislike the way machines feel, but the bicep curls and tricep extensions are somewhat optional. If I get to the point where I need to do them, and all the dumbbells are in use, I'll just walk out of the gym. The frustration I've had over the last three months over trying to get the dumbbells I want to work out with, has been significant.

By the way, I am now 165lbs, about 10 pounds lighter than I was at the end of last year.
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Waynes

Switzerland

Good luck.

Hope you hit, get it HIT ROL, the weights longer this time.

Wayne
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Waynes

Switzerland

Nick1971 wrote:
For those who might remember me, I started exercising using a HIT routine I developed for myself last year, for a period of 10 weeks, or a little over 2 months. You can find this log here:

www.drdarden.com/readTopic.do?id=487383

I started with a full body routine, and ended up with an upper/lower split routine, and had success as a beginner with HIT.

Then I took a break from weight training from the end of last year, to almost May of this year, when I started back up with a more conventional routine.


I think resting for 4 months in-between workout may be a little too long, ROL, sorry could not resist.

Wayne
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Nick1971

Texas, USA

What does "ROL" mean? :p

08/14/2009 - Fri

Leg Press - 200lbs x 12 reps
Leg Curl - 110lbs 12 reps
Leg Extension - 120lbs 12 reps
Leg Adduction - 150lbs 12 reps
Leg Abduction - 140lbs 12 reps

Not bad for a first time back on a HIT routine. I stopped at 12 and will bump up the weight for each exercise for next time.
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Nick1971

Texas, USA

08/15/2009 - Sat

Lat Pulldowns - 130lbs x 10 reps
Shoulder Press - 60lbs x 9 reps
Machine Rows - 120lbs x 10 reps
Chest Press - 80lbs x 10 reps
Dumbbell Bicep Curls - 25lbs x 8 reps
Dumbbell Tricep Extensions - 20lbs x 6 reps

I seem to be using a good amount of weight for these exercises, so I will stick with them for the next workout.
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dhitquinn

Best of luck mate keep it up.
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Nick1971

Texas, USA

08/28/2009 - Fri

Lat Pulldowns - 130lbs x 8 reps
Shoulder Press 70lbs x 6 reps
Machine Rows - 140lbs x 8 reps
Chest Press - 80lbs x 8 reps
Leg Press - 220lbs x 8 reps
Leg Curl - 120lbs 8 reps
Leg Extension - 100lbs 8 reps
Leg Adduction - 150lbs 8 reps
Leg Abduction - 140lbs 8 reps
Dumbbell Bicep Curls - 25lbs x 8 reps
Dumbbell Tricep Extensions - 20lbs x 6 reps

Lot of personal stuff going on outside the gym, so it took me some time before I could work out, and given my schedule, I had to put both my upper and lower body routine together in one workout. I also found out the Leg Extension machine I used on my previous workout was not working properly, so I was using a lighter weight than it said. So I rolled down to 100lbs for it on this workout. I'll have to retest myself next time on 110lbs and see if that's where I am supposed to be with Leg Extensions.

I also put my isolation armwork at the very end of the workout, as I didn't want to deal with the frustration of dumbbells till the very end. And sure enough the 15lbs dumbbells were nowhere to be found, and I eventually found the 20lbs ones.

I didn't go to failure (though I got close) in a few of these exercises, because I was physically exhausted coming into the workout. I really didn't have any other day I could work out until next week, so better something than nothing, in my book.
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Nick1971

Texas, USA

09/02/2009 - Wed

Leg Press - 220lbs x 8 reps
Leg Curl - 120lbs 8 reps
Leg Extension - 110lbs 8 reps
Leg Adduction - 150lbs 8 reps
Leg Abduction - 140lbs 8 reps
Lat Pulldowns - 140lbs x 8 reps
Shoulder Press 60lbs x 8 reps
Machine Rows - 140lbs x 8 reps
Chest Press - 80lbs x 8 reps
Dumbbell Bicep Curls - 25lbs x 8 reps
Dumbbell Tricep Extensions - 15lbs x 8 reps

Just didn't feel like working out today. However I was able to do a personal best for Lat Pulldowns, so I can't complain.

I think I need to change things up, or try something else entirely. I think I'm just getting bored in the gym, so I might try differerent exercises. Something to think about.
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simon-hecubus

Texas, USA

Cut down on all those leg exercises and Ill be you could jump your Leg Press poundages by leaps and bounds. Maybe you could alternate with Squats --- Hack Squats if you've lower back issues.

Less leg exercises and maybe you could alternate some pre-exhaust stuff for upper body. You don't even have to rush between exercises to get some of the benefits.

A
Leg Ext
Leg Press
Hip Add
Flyes, followed by: Chest Press
Rear Raises or DB Pullovers, fb: Rows
DB Lateral Raises

B
Calves
Hack Squats
Leg Curls
Overhead Press
DB Curls, fb: Pulldowns
Triceps Ext, fb: Dips
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Nick1971

Texas, USA

Looks good. I'll play around with the exercises. I'm actually thinking about going back to Squats, because this Cybex Leg Press machine is quite frankly uncomfortable, and there is nothing comparable to a real Nautilus Leg Press at my gym, unfortunately. I'm laying on my back in some sort of squat-type maneuver, and I've never enjoyed it.

I would definitely like to keep the adduction exercise, as it's really been a sleeper hit for my legs.

Regarding my pacing, yeah I generally take 1-2 minutes to rest between sets, as I don't really enjoy racing between machines, and I feel I can focus better if I catch my breath between exercises.
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Nick1971

Texas, USA

09/05/2009 - Sat

Leg Extension - 120lbs 8 reps
Leg Curl - 130lbs 8 reps
Leg Adduction - 170lbs 8 reps
Leg Abduction - 150lbs 4 reps (stopped prematurely due to joint pain)
Lat Pulldowns - 140lbs x 8 reps
Shoulder Press 70lbs x 8 reps
Machine Rows - 140lbs x 8 reps
Chest Press - 100lbs x 8 reps
Squats - 45lbs x 8 reps, 55lbs x 8 reps

I have pretty much decided that this is the last time I am going to do this sort of routine for awhile. I think I've become bored after doing the same exercises off and on for the last year, and my head is no longer in the game in the same way it has been. I had a good workout today, regardless, so no complaints.
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