Third (current) HIT Program
|
| Work Out |
Exerscise |
Cycle |
25 |
26 |
27 |
28 |
29 |
30 |
| |
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. 08-30-99 |
Monday |
Mon. 09-06-99 |
Monday |
Mon. 09-13-99 |
Monday |
Mon. 09-20-99 |
Monday |
Mon. 09-27-99 |
Monday |
Mon. 10-04-99 |
Monday |
| |
Time To Complete |
20 Mins |
22 Mins |
24 Mins |
20 Mins |
| |
Flat Dumbell Flies |
SuperSet |
6-10 |
226.0 |
45 |
8.0 |
227.0 |
50 |
11.0 |
227.5 |
30 |
3.0 |
|
|
|
211.5 |
45 |
9.0 |
|
|
|
| |
Incline Press |
|
1-3 |
270.0 |
50 |
10.0 |
272.0 |
40 |
8.0 |
275.0 |
50 |
10.0 |
260.0 |
45 |
9.0 |
| |
Incline Press (Set 2) |
6-10 |
| |
Flat Bench Press |
|
6-10 |
320.0 |
44 |
11.0 |
322.0 |
40 |
8.0 |
325.0 |
40 |
10.0 |
310.0 |
45 |
9.0 |
| |
Close Grip, Palms Down Pull Down |
6-10 |
212.0 |
45 |
11.0 |
215.0 |
40 |
10.0 |
216.0 |
44 |
11.0 |
210.0 |
45 |
9.0 |
| |
Reguar Deadlift |
5-8 |
409.0 |
35 |
9.0 |
410.0 |
25 |
6.0 |
412.0 |
40 |
10.0 |
405.0 |
40 |
11.0 |
| |
Crunch 1 |
8-12 |
150.0 |
105 |
29.0 |
152.0 |
90 |
30.0 |
154.0 |
102 |
28.0 |
150.5 |
90 |
23.0 |
| b |
Date |
Wed. 09-01-99 |
Wed. 09-08-99 |
Wed. 09-15-99 |
Wed. 09-22-99 |
Wed. 09-29-99 |
Wed. 10-06-99 |
| |
Time To Complete |
26 Mins |
24 Mins |
26 Mins |
20 Mins |
| |
Squats |
8-15 |
375.0 |
70 |
20.0 |
382.0 |
75 |
22.0 |
385.0 |
75 |
22.0 |
|
|
|
370.0 |
60 |
17.0 |
|
|
|
| |
Front Squats |
SuperSet |
8-15 |
275.0 |
60 |
17.0 |
277.0 |
80 |
17.0 |
279.0 |
85 |
19.0 |
270.0 |
60 |
15.0 |
| |
Squats (DEEP!) |
|
8-15 |
275.0 |
95 |
26.0 |
277.0 |
96 |
26.0 |
279.0 |
99 |
27.0 |
270.0 |
100 |
20.0 |
| |
Toe Raise |
12-20 |
286.0 |
75 |
20.0 |
288.0 |
70 |
20.0 |
290.0 |
70 |
20.0 |
280.0 |
60 |
19.0 |
| |
Wrist Rollers |
31.9 |
90 |
6.0 |
32.4 |
90 |
6.0 |
32.9 |
90 |
6.0 |
32.9 |
67 |
6.0 |
| |
Straight Leg Dead Lifts |
8-15 |
180.0 |
60 |
18.0 |
215.0 |
46 |
12.0 |
217.0 |
52 |
13.5 |
220.0 |
40 |
12.0 |
| |
Hanging Hip/Leg Extensions - Static |
1-2 |
12.0 |
59 |
1.0 |
12.5 |
58 |
1.0 |
13.0 |
53 |
1.0 |
13.0 |
53 |
1.0 |
| c |
Date |
Fri. 09-03-99 |
Fri. 09-10-99 |
Fri. 09-17-99 |
Fri. 09-24-99 |
Fri. 10-01-99 |
Fri. 10-08-99 |
| |
Time To Complete |
20 Mins |
19 Mins |
20 Mins |
17 Mins |
| |
Military Press |
6-10 |
142.0 |
50 |
10.0 |
143.0 |
60 |
12.0 |
144.0 |
65 |
12.0 |
|
|
|
144.0 |
50 |
9.0 |
|
|
|
| |
Curl (Straight Bar) |
6-10 |
122.0 |
55 |
13.0 |
123.0 |
58 |
14.0 |
124.0 |
55 |
13.0 |
115.0 |
60 |
11.0 |
| |
Curl - Forearm |
6-10 |
122.0 |
50 |
13.0 |
123.0 |
50 |
13.0 |
124.0 |
60 |
15.0 |
115.0 |
50 |
10.0 |
| |
Tricep Pressdown |
SuperSet |
6-10 |
127.0 |
75 |
14.0 |
128.0 |
75 |
14.0 |
130.0 |
75 |
14.0 |
125.0 |
72 |
12.0 |
| |
Tricep Extension |
|
| |
Dips |
|
3-5 |
160.0 |
35 |
7.0 |
161.0 |
35 |
7.0 |
162.0 |
35 |
7.0 |
150.5 |
45 |
9.0 |
| |
Shoulder Shrugs |
|
8-15 |
340.0 |
60 |
20.0 |
345.0 |
50 |
16.0 |
350.0 |
52 |
17.0 |
350.0 |
44 |
11.0 |
| |
Crunch - Incline |
8-12 |
90.0 |
105 |
24.0 |
91.0 |
110 |
25.0 |
92.0 |
110 |
25.0 |
90.0 |
90 |
18.0 |
| |
|
|
|
WEEK OFF |
Lower Weights, Focus on Form and TUL |
| |