Third (current) HIT Program
|
| Work Out |
Exerscise |
Cycle |
13 |
14 |
15 |
16 |
17 |
18 |
| 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. 06-07-99 |
Mon. 06-14-99 |
Mon. 06-21-99 |
Mon. 06-28-99 |
Mon. 07-05-99 |
Mon. 07-12-99 |
| Time To Complete |
38 Mins |
29 Mins |
30 Mins |
22 Mins |
27 Mins |
28 Mins |
| Flat Dumbell Flies |
SuperSet |
6-10 |
212.0 |
48 |
12.0 |
215.0 |
44 |
11.0 |
215.5 |
45 |
9.5 |
216.0 |
45 |
10.5 |
217.0 |
35 |
8.0 |
220.0 |
40 |
10.0 |
| Incline Press |
1-3 |
257.0 |
42 |
10.5 |
260.0 |
40 |
8.5 |
262.0 |
40 |
10.0 |
265.0 |
16 |
4.5 |
267.0 |
40 |
10.0 |
270.0 |
30 |
7.0 |
| Incline Press (Set 2) |
6-10 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| Flat Bench Press |
|
6-10 |
297.0 |
27 |
9.0 |
300.0 |
45 |
10.0 |
302.0 |
46 |
11.5 |
305.0 |
35 |
7.0 |
307.0 |
45 |
10.0 |
310.0 |
30 |
7.0 |
| Close Grip, Palms Down Pull Down |
6-10 |
212.0 |
32 |
8.0 |
175.0 |
46 |
11.5 |
200.0 |
30 |
8.0 |
200.0 |
40 |
10.0 |
202.5 |
40 |
11.0 |
205.0 |
40 |
8.5 |
| Reguar Deadlift |
5-8 |
405.0 |
55 |
13.0 |
410.0 |
36 |
9.0 |
412.0 |
44 |
11.0 |
415.0 |
40 |
10.0 |
417.0 |
36 |
9.0 |
419.0 |
36 |
9.0 |
| Crunch 1 |
8-12 |
127.0 |
87 |
29.0 |
130.0 |
89 |
29.0 |
132.0 |
95 |
30.0 |
135.0 |
90 |
29.0 |
137.0 |
85 |
30.0 |
140.0 |
89 |
30.0 |
| b |
Date |
Wed. 06-09-99 |
Wed. 06-16-99 |
Wed. 06-23-99 |
Wed. 06-30-99 |
Wed. 07-07-99 |
Wed. 07-14-99 |
| Time To Complete |
30 Mins |
30 Mins |
27 Mins |
30 Mins |
30 Mins |
34 Mins |
| Squats |
8-15 |
348.0 |
76 |
19.0 |
350.0 |
65 |
18.0 |
352.0 |
65 |
19.0 |
355.0 |
70 |
20.0 |
360.0 |
32 |
20.0 |
363.0 |
65 |
20.0 |
| Front Squats |
SuperSet |
8-15 |
248.0 |
60 |
15.0 |
250.0 |
48 |
16.0 |
252.0 |
52 |
16.0 |
255.0 |
50 |
16.0 |
260.0 |
52 |
18.0 |
263.0 |
50 |
17.0 |
| Squats (DEEP!) |
8-15 |
248.0 |
140 |
28.0 |
250.0 |
120 |
29.0 |
252.0 |
100 |
28.0 |
255.0 |
105 |
30.0 |
260.0 |
42 |
30.0 |
263.0 |
90 |
20.0 |
| Toe Raise |
12-20 |
260.0 |
84 |
21.0 |
262.5 |
80 |
21.0 |
265.0 |
70 |
22.0 |
267.5 |
65 |
21.0 |
270.0 |
80 |
22.0 |
274.0 |
60 |
20.0 |
| Grip Work |
|
22.0 |
60 |
4.0 |
23.0 |
70 |
5.0 |
24.5 |
95 |
5.5 |
25.0 |
90 |
6.5 |
25.5 |
80 |
6.5 |
27.5 |
90 |
5.5 |
| Straight Leg Dead Lifts |
8-15 |
|
|
|
|
|
|
|
|
|
131.0 |
48 |
14.0 |
152.0 |
48 |
14.0 |
153.0 |
53 |
16.0 |
| |
Hanging Hip/Leg Extensions - Static |
1-2 |
5.5 |
45 |
1.0 |
6.0 |
45 |
1.0 |
7.0 |
45 |
1.0 |
7.5 |
52 |
1.0 |
8.0 |
50 |
1.0 |
8.8 |
51 |
1.0 |
| c |
Date |
Fri. 06-11-99 |
Fri. 06-18-99 |
Fri. 06-25-99 |
Fri. 07-02-99 |
Fri. 07-09-99 |
Fri. 07-16-99 |
| Time To Complete |
35 Mins |
27 Mins |
20 Mins |
15 Mins |
18 Mins |
20 Mins |
| Military Press |
6-10 |
178.0 |
40 |
8.0 |
HURT SHOULDER |
HURT SHOULDER |
HURT SHOULDER |
133.0 |
32 |
8.0 |
134.0 |
52 |
11.0 |
| Curl (Straight Bar) |
6-10 |
128.0 |
40 |
10.0 |
130.0 |
40 |
12.0 |
131.0 |
55 |
10.5 |
132.0 |
50 |
13.0 |
133.0 |
52 |
11.0 |
134.0 |
46 |
12.0 |
| Curl - Forearm |
6-10 |
108.0 |
45 |
15.0 |
109.5 |
45 |
13.0 |
111.5 |
50 |
15.0 |
112.0 |
42 |
11.0 |
113.5 |
42 |
13.0 |
115.0 |
48 |
12.0 |
| Tricep Pressdown |
SuperSet |
6-10 |
|
|
|
|
|
|
100.0 |
60 |
12.0 |
102.5 |
70 |
14.0 |
105.0 |
80 |
15.0 |
110.0 |
69 |
13.0 |
| Tricep Extension |
|
130.0 |
38 |
12.0 |
132.0 |
40 |
12.0 |
|
|
|
|
|
|
|
|
|
|
|
|
| Dips |
3-5 |
140.0 |
27 |
9.0 |
145.0 |
30 |
11.0 |
147.0 |
40 |
9.0 |
150.0 |
40 |
15.0 |
150.0 |
35 |
8.0 |
152.0 |
25 |
5.0 |
| Shoulder Shrugs |
|
8-15 |
302.5 |
63 |
21.0 |
305.0 |
43 |
20.0 |
310.0 |
47 |
21.0 |
320.0 |
40 |
21.0 |
320.0 |
55 |
21.0 |
325.0 |
60 |
20.0 |
| Crunch - Incline |
8-12 |
74.0 |
84 |
21.0 |
76.0 |
88 |
22.0 |
77.0 |
86 |
20.0 |
80.0 |
104 |
22.0 |
80.0 |
75 |
23.0 |
82.0 |
92 |
23.0 |