MY HIT WORKOUTS,

[michaelk]

LEG day with michealK HARDCORE !!!! :evil:

We all know Michaelk is just a bitch :nod:

MR HD, 2 questions, you mentioned earlier on about dropping sets from the workout, yet as you increase the weight are you concerned with not being warmed up enough and therefore potentially getting injured under the heavier load?

and 2. you also mentioned losing cuts with your gains when you put on weight fast, was this fat gain or was it related to rapid muscle gain that maybe didn't delvelop seperation or maturity of the muscle?

DORIAN is MESSIAH, check out my bebo pic of his back, it's so so sick it makes me cry.

[FastFreddy]

Hi MK.

its volume training dummy! not hit at the mo,so i can do what i like when it comes to numbers.(shapeing not size)

and i gained about 20 kg over 3 years, the first two were heavy training ,the last one was from sitting on me ass,and only doing mx witch is for fitness,

it is hard having 3 sports.

[michaelk]

U WLL SEE AS I PROGRESS ILL WILL REMOVE SOME MOVEMENTS ALTOGETHER OR REPLACE THEM WITH MACHINES SO I CAN TRAIN MORE INTENSIE AS I GET MOR RESISTANCE TO PAIN. I AJUST SOME WARMUP WEIGHTS TO0..

this is why I thought you were removing sets, it was in your earlier HIT posts -I am interested because of the niggles I've been getting lately in my heavier sets, and have added warm ups (along with massaga and chiro) to try to prevent injuries. ANything I can learn to prevent them is usefuln

last time i did heavy duty i gained a lot of mass about 20kg,but lost all me cuts.

This is where I understood that you lost cuts while doing HIT...no biggy

My training philosophy has always been heavy week/light week. closer to contest, I put in Dorian (HIT similar) workouts that I have found productive, I believe that ectomorphs like me should have a combination of training styles ie heavy/high rep/HIT training.

bit boring but I have a foot in all three camps.

[FastFreddy]

hi Mike,

i see ya point,

i do seem to go smooth doing h/d. and i think its a bit of both diet and lack of activities due to recovery time.

i still think its the faster way for getting bigger,but very hard on the central nervis system.

doing volume training i found i can keep plus gain some endurance for mx as with h/d i just get pumped up on the bike and cant hold on.

i will be going back to heavy short workouts next winter after mx is finshed and i hope to have some good shape and seperation by then so i should see the gains ,well thats the plan,

Ta tA

[michaelk]

hi Mike,

i still think its the faster way for getting bigger,but very hard on the central nervis system.,

Hell yeah, I trained Dorian Yates style Heavy Duty for four months solid for the Australasians, startign the Monday after nationals a while back.

I felt like I was short circuiting by the end, probably something to do with the constant release of adrenaline.

worked though, i put on about 5kg, but I dont think its sustainable over the longer period.

Also the very very heavy weights are pretty hard on the joints too.

[FastFreddy]

26.11.07

calve press 110k x 12,150k x 10,200k x 10.

standing calves 200k x 10, 255k x 10,9.

bench press 60k x 10,100k x 10,8,5.

dips x 6 slow ones.

tricep extentions 27k x 10,40k x 10,57k x 5.1/2.

one arm rev=grip pushdowns 1.5pts 2x10@.

sore gut?? but i did something anyway

was going to hit abs and lower back too dam it.

[FastFreddy]

27.11.07

mx 3x 15 min motos

[FastFreddy]

1.12.07 mx

3 x 20 min motos

[FastFreddy]

2.12.07

cardio, 1 hr walking

[FastFreddy]

3.12.07

bench press,60k x 12,110k x 6,110k x 5.

flys 20k x 10,30k x 8,30k x 6.

incline press machine 80k x 8,130k x 8.5,100k x 2.5.

chinups x 8,x6 ,10k x 3.5.

naut /pull over machine 10 pts x10,15 pts x 4,12pts x 5.

seated rows 6pts x 10,12pts x 7,11pts x 9.

shrugs smith 60k x 10,150k x 12,150k x 10.

standing rows 32k x 10,58k x 6,58k x 5.5.

[FastFreddy]

4.12.07

squats 60k x 20r,140k x 6r,140k x 6r,

leg extention 15pts x 11.4 r superset with squats 100k x 6r.

hack squats 87k x 10,135k x 7r.

dead lifts 60k x 10r,150k x 6r,170k x 4.

calve press 100k x 12r,150k x12,+12.

standing calve raisers 160k x 12,260k x 10r,260k x 7.1r.

[FastFreddy]

ready for war!

[ohjoshua]

strong deads and a nice wee set up ya have there...

[FastFreddy]

cheers dude,

i do feel weak as piss still.but ill build it up,

thx.

[FastFreddy]

5.12.07 shoulders & arms.

lying one arm lat raisers 10k x 12 r,13k x 10,+10.

behindneck smith press 30k x 12,40k x 10,50k x 10.

one arm front raisers 13k x 12,16k x 10.

smith front press 40k 12,70 x 8,60k x 8.

tricep pushdowns 2pts x 12,5 pts x 10,+9.

tricep extentions lying 27k x 12,50k x8.6,40k x 6.6.

standing bicep curls 27k x 10,50k x 8.

contration curls 14k x 12,16k x 10.

[FastFreddy]

calve press 120k x 15,180k x 10,10.

standing calves 261k x12,10.

leg curls 6pts x 10 + singles 3 pts x 10 each x 2 supersets.

leg press one leg at a time 20k x 15 each,40k x 12 each.

just some weak point training today,hams and calves

[FastFreddy]

7.12.07

one arm rows 27k x 12,47k x10

chinups 7,6,6

[FastFreddy]

8,12.07

mx 30 mins

[FastFreddy]

10.12.07

bench press 70k x 13,110k x 8,7

fly 20k x 8,30k x8.

pullovers 10pts x 10,15pts x 6.

chinups x6 + 2 rev-grip,x 6 +2 rev-grip.

dead lifts 60k x 6,100k x 6,175k x 6,195k x 2.

[FastFreddy]

11,12,07

squats 70k x 15,155k x 4,110k x 10.

leg curls 7pts 2 x 12.

glut machine 6pts x 12,8 pts x 12.

single leg press 40k x 12,60k x 12 each.

calve press 120k 2 x 12.

standing calve raiser 275k x10,9.

cable crunchers 4 pts x 12,10.

floor cruncher 12.

[FastFreddy]

12.12.07

lying on arm lat raisers 10k x 12,14k x 12.

smith behind neck 30k x 12,52k x 8,63 x 8.

one are front raisers 12k x 12,16k x 12.

smith front press 40k x 12,70k x 7,103k x 2 negs+90k x 1+1 neg+60k x 2+40k x 4.

tricep extentions 27k x 12,50k x 2(triceps rooted from shoulder movements).

tricep dips 10,10

bicep curls 27k x 10,50k x 7.

[FastFreddy]

thurs,am 13,12,07

30 min walk cardio.

3pm weights

squats 60k x 3 sets of 20 reps

calve press 130k 3 x 15 reps

crunchers 3x20 reps

off to mow fucking lawns now so thats 1 hr cardio

[FastFreddy]

14.12.07

situps 20,15.

twist 50.

st/arm rope pulls 4pts 12,12,12.

pull downs 5pts 12,12,12,12.

seated rows 6pts 12,12,12.

smith shrugs 60k 12,12,12.

tricep push downs 3pts 12,12,12.

bench dips 12,12,12

contration curls 14k 12,12,12.

[FastFreddy]

Im Back!

well mx is over for me,as i sit here with a broken heal! so i retyering for motox on,

and starting with the weights again,

its to hard to do both,so now that i have finshed, ill be recording my workouts,

ill be starting with light volume training,o,and it will be upper body only for a month of so apart from rehap stuff.

so,see ya by the squat rack asap.

[Pseudonym]

ill be starting with light volume training

Oooh, how will you cope? :wink: