Third (current) HIT Program
|
| Work Out |
Exerscise |
Cycle |
1 |
2 |
3 |
4 |
5 |
6 |
| Goal Reps |
Weight (Lbs) |
Time Under Load (Sec) |
Reps |
Weight (Lbs) |
Time Under Load (Sec) |
Reps |
Weight (Lbs) |
Time Under Load (Sec) |
Reps |
Weight (Lbs) |
Time Under Load (Sec) |
Reps |
Weight (Lbs) |
Time Under Load (Sec) |
Reps |
Weight (Lbs) |
Time Under Load (Sec) |
Reps |
| a |
Date |
Mon. 03-15-99 |
Mon. 03-22-99 |
Mon. 03-29-99 |
Mon. 04-05-99 |
Mon. 04-12-99 |
Mon. 04-19-99 |
| Time To Complete |
|
|
|
|
|
|
| Flat Dumbell Flies |
SuperSet |
6-10 |
180.0 |
75 |
13.0 |
185.0 |
75 |
16.0 |
190.0 |
75 |
15.0 |
195.0 |
75 |
13.0 |
197.0 |
75 |
12.0 |
200.0 |
75 |
13.0 |
| Incline Press |
1-3 |
233.0 |
35 |
3.5 |
235.0 |
35 |
4.5 |
237.0 |
35 |
3.5 |
238.0 |
35 |
5.5 |
239.0 |
35 |
6.5 |
240.0 |
35 |
6.5 |
| Incline Press (Set 2) |
6-10 |
233.0 |
60 |
10.0 |
235.0 |
60 |
11.0 |
237.0 |
60 |
11.5 |
238.0 |
60 |
10.5 |
239.0 |
60 |
11.0 |
|
|
|
| Flat Bench Press |
|
6-10 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
260.0 |
60 |
12.5 |
| Close Grip, Palms Down Pull Down |
6-10 |
195.0 |
60 |
11.5 |
200.0 |
60 |
9.0 |
202.0 |
60 |
9.0 |
203.0 |
60 |
10.0 |
204.5 |
60 |
9.0 |
205 (wide Grip) |
60 |
8.0 |
| Reguar Deadlift |
5-8 |
375.0 |
40 |
12.0 |
380.0 |
40 |
11.0 |
382.0 |
40 |
12.0 |
384.0 |
40 |
11.0 |
386.0 |
40 |
12.0 |
388.0 |
40 |
12.0 |
| Crunch 1 |
8-12 |
121.0 |
90 |
25.0 |
126.0 |
90 |
29.0 |
130.0 |
90 |
24.0 |
Torn AB Muscle |
98.0 |
90 |
24.0 |
105.0 |
90 |
24.0 |
| b |
Date |
Wed. 03-17-99 |
Wed. 03-24-99 |
Wed. 03-31-99 |
Wed. 04-07-99 |
Wed. 04-14-99 |
Wed. 04-21-99 |
| Time To Complete |
|
|
|
|
|
|
| Squats |
8-15 |
325.0 |
80 |
10.0 |
329.0 |
80 |
11.0 |
330.0 |
80 |
14.0 |
330.0 |
80 |
15.0 |
333.0 |
80 |
19.0 |
335.0 |
80 |
15.0 |
| Front Squats |
SuperSet |
8-15 |
150.0 |
60 |
18.0 |
155.0 |
60 |
21.0 |
159.0 |
60 |
23.0 |
162.0 |
60 |
19.0 |
163.0 |
60 |
19.0 |
165.0 |
60 |
21.5 |
| Squats (DEEP!) |
8-15 |
225.0 |
75 |
12.5 |
229.0 |
75 |
16.0 |
230.0 |
75 |
20.0 |
232.0 |
75 |
22.0 |
233.0 |
75 |
21.0 |
235.0 |
75 |
25.0 |
| Toe Raise |
12-20 |
220.0 |
40 |
24.0 |
230.0 |
40 |
21.0 |
232.5 |
40 |
24.0 |
235.0 |
40 |
19.0 |
236.0 |
40 |
22.0 |
237.5 |
40 |
24.0 |
| Grip Work |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| Hanging Hip/Leg Extensions - Static |
1-2 |
11.0 |
20 |
2.0 |
12.0 |
20 |
2.0 |
Torn AB Muscle |
Torn AB Muscle |
1.0 |
38 |
1.0 |
2.5 |
26 |
1.0 |
| c |
Date |
Fri. 03-19-99 |
Fri. 03-26-99 |
Fri. 04-02-99 |
Fri. 04-09-99 |
Fri. 04-16-99 |
Fri. 04-23-99 |
| Time To Complete |
|
|
|
|
|
|
| Military Press |
6-10 |
165.0 |
65 |
8.0 |
166.0 |
65 |
9.0 |
167.0 |
65 |
9.5 |
168.0 |
65 |
9.5 |
169.0 |
65 |
8.5 |
170.5 |
65 |
9.5 |
| Curl (Straight Bar) |
6-10 |
120.0 |
70 |
12.0 |
121.0 |
70 |
12.0 |
122.0 |
70 |
12.0 |
124.0 |
70 |
12.0 |
125.0 |
70 |
11.5 |
125.5 |
70 |
9.5 |
| Curl - Forearm |
6-10 |
87.0 |
75 |
14.0 |
90.0 |
75 |
15.0 |
91.0 |
75 |
15.0 |
94.0 |
75 |
14.5 |
96.0 |
75 |
14.0 |
97.0 |
75 |
14.5 |
| Tricep Pressdown |
SuperSet |
6-10 |
125.0 |
60 |
14.0 |
127.5 |
60 |
12.0 |
128.5 |
60 |
12.0 |
129.0 |
60 |
12.0 |
130.0 |
60 |
9.0 |
|
|
|
| Tricep Extension |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
105.0 |
60 |
13.0 |
| Dips |
3-5 |
110.0 |
45 |
6.0 |
110.0 |
45 |
10.0 |
115.0 |
45 |
10.0 |
120.0 |
45 |
8.0 |
125.0 |
45 |
10.0 |
125.0 |
45 |
8.0 |
| Shoulder Shrugs |
|
8-15 |
245.0 |
35 |
9.0 |
250.0 |
35 |
12.0 |
255.0 |
35 |
14.0 |
260.0 |
35 |
18.0 |
262.0 |
35 |
18.0 |
270.0 |
35 |
17.0 |
| Crunch - Incline |
8-12 |
87.0 |
110 |
15.0 |
90.0 |
110 |
15.0 |
Torn AB Muscle |
Torn AB Muscle |
50.0 |
110 |
15.0 |
52.0 |
110 |
15.0 |