Third (current) HIT Program
|
| Work Out |
Exerscise |
Cycle |
7 |
8 |
9 |
10 |
11 |
12 |
| 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. 04-26-99 |
Mon. 05-03-99 |
Mon. 05-10-99 |
Mon. 05-17-99 |
Mon. 05-24-99 |
Mon. 05-31-99 |
| Time To Complete |
|
|
|
|
35 Mins |
35 Mins |
| Flat Dumbell Flies |
SuperSet |
6-10 |
202.0 |
78 |
13.0 |
204.0 |
66 |
11.0 |
206.0 |
48 |
12.0 |
209.0 |
48 |
12.0 |
209.5 |
48 |
12.0 |
210.0 |
52 |
13.0 |
| Incline Press |
1-3 |
242.0 |
35 |
7.0 |
245.0 |
40 |
8.0 |
247.0 |
24 |
8.0 |
250.0 |
36 |
9.0 |
252.0 |
36 |
9.0 |
255.0 |
36 |
9.0 |
| Incline Press (Set 2) |
6-10 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| Flat Bench Press |
|
6-10 |
282.0 |
58 |
11.5 |
285.0 |
55 |
11.0 |
287.0 |
40 |
10.0 |
290.0 |
38 |
9.5 |
292.0 |
42 |
10.5 |
295.0 |
40 |
9.5 |
| Close Grip, Palms Down Pull Down |
6-10 |
206.0 |
43 |
8.5 |
207.0 |
43 |
8.5 |
208.0 |
24 |
8.0 |
209.0 |
26 |
8.5 |
210.0 |
27 |
9.0 |
211.0 |
27 |
9.0 |
| Reguar Deadlift |
5-8 |
390.0 |
50 |
10.0 |
392.0 |
55 |
11.0 |
395.0 |
50 |
10.0 |
397.0 |
55 |
11.0 |
400.0 |
55 |
11.0 |
402.0 |
55 |
9.5 |
| Crunch 1 |
8-12 |
110.5 |
81 |
27.0 |
110.5 |
90 |
30.0 |
115.0 |
66 |
22.0 |
120.0 |
87 |
29.0 |
122.0 |
80 |
29.0 |
124.0 |
80 |
29.0 |
| b |
Date |
Wed. 04-28-99 |
Wed. 05-05-99 |
Wed. 05-12-99 |
Wed. 05-19-99 |
Wed. 05-26-99 |
Wed. 06-02-99 |
| Time To Complete |
|
|
|
|
30 Mins |
30 Mins |
| Squats |
8-15 |
337.0 |
64 |
16.0 |
340.0 |
68 |
17.0 |
343.0 |
70 |
17.0 |
345.0 |
65 |
17.0 |
346.0 |
75 |
18.0 |
347.0 |
80 |
20.0 |
| Front Squats |
SuperSet |
8-15 |
167.0 |
88 |
22.0 |
170.0 |
96 |
24.0 |
173.0 |
88 |
22.0 |
175.0 |
108 |
27.0 |
246.0 |
56 |
14.0 |
247.0 |
64 |
16.0 |
| Squats (DEEP!) |
8-15 |
237.0 |
104 |
26.0 |
240.0 |
104 |
26.0 |
243.0 |
104 |
26.0 |
245.0 |
112 |
28.0 |
246.0 |
108 |
27.0 |
247.0 |
20 |
30.0 |
| Toe Raise |
12-20 |
240.0 |
80 |
20.0 |
245.0 |
88 |
22.0 |
247.5 |
66 |
22.0 |
250.0 |
63 |
21.0 |
255.0 |
85 |
17.0 |
257.5 |
60 |
20.0 |
| Grip Work |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
22.0 |
45 |
3.0 |
| Hanging Hip/Leg Extensions - Static |
1-2 |
3.5 |
7 Hurt Ab AGAIN |
1.0 |
0.0 |
28 |
1.0 |
2.5 |
42 |
1.0 |
3.0 |
45 |
1.0 |
4.4 |
43 |
1.0 |
5.0 |
90 |
1.0 |
| c |
Date |
Fri. 04-30-99 |
Fri. 05-07-99 |
Fri. 05-14-99 |
Fri. 05-21-99 |
Fri. 05-28-99 |
Fri. 06-04-99 |
| Time To Complete |
|
|
|
35 Mins |
35 Mins |
35 Mins |
| Military Press |
6-10 |
172.0 |
36 |
9.0 |
173.0 |
38 |
9.5 |
174.0 |
36 |
9.0 |
175.0 |
44 |
9.0 |
176.0 |
43 |
9.0 |
177.0 |
45 |
9.5 |
| Curl (Straight Bar) |
6-10 |
125.5 |
46 |
11.5 |
126.0 |
48 |
12.0 |
126.5 |
48 |
12.0 |
127.0 |
36 |
8.0 |
127.0 |
40 |
12.0 |
127.5 |
46 |
13.0 |
| Curl - Forearm |
6-10 |
101.0 |
34 |
8.5 |
102.0 |
30 |
10.0 |
103.0 |
46 |
11.5 |
103.0 |
45 |
15.0 |
105.0 |
56 |
14.0 |
107.5 |
44 |
11.0 |
| Tricep Pressdown |
SuperSet |
6-10 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| Tricep Extension |
|
110.5 |
56 |
14.0 |
115.0 |
39 |
13.0 |
120.0 |
39 |
13.0 |
122.0 |
45 |
15.0 |
124.0 |
48 |
13.0 |
127.0 |
45 |
15.0 |
| Dips |
3-5 |
127.5 |
24 |
6.0 |
130.0 |
9 |
3.0 |
130.0 |
15 |
5.0 |
132.0 |
20 |
5.0 |
135.0 |
24 |
8.0 |
137.0 |
27 |
9.0 |
| Shoulder Shrugs |
|
8-15 |
275.0 |
72 |
18.0 |
280.0 |
51 |
17.0 |
285.0 |
66 |
22.0 |
290.0 |
63 |
21.0 |
295.0 |
74 |
21.0 |
300.0 |
70 |
19.0 |
| Crunch - Incline |
8-12 |
0.0 |
27 |
9.0 |
10.0 |
111 |
37.0 |
25.0 |
116 |
29.0 |
45.0 |
96 |
24.0 |
55.0 |
90 |
21.0 |
69.0 |
85 |
17.0 |