I'm doing a 30 day workout plan based HIT work out based on Mentzer, Jones, Viator, and Ferris. The goal is to put the muscles under intense stress. Tons of pain involved (I know after one day - I felt like puking after doing leg press). The first week I'll be doing a lot more than the other weeks - which will be extremely brief and intense.
I'm only doing 1 set of each (unless otherwise stated - which may include static holds and negatives). I'm doing a 5/5 cadence (lifting the weight for 5 seconds and then going negative for 5 seconds. at all times keeping stress on the muscle).
My goal is to do compound muscles and work multiple muscles at once.
Measurements - all flexed.
Weight: 166.6 lbs
Right Bicep 13.5
Left Bicep 12.75
Right Forearm - 11
Left Forearm - 10.5
Right Thigh - 23
Left Thigh - 23
Right Calf - 14.25
Left Calf -14.25
Butt - 38.75
Shoulders - 47.5
Neck - 16
Day 1 pictures: at the time of pictures it was 3 pm and I weighed 170.0 lbs
Right side unflexed
Left side unflexed
Now the big guns!
Right side flexed
Front upper flexed
I have back pictures but I have held out on them as well as face pictures as I'd prefer some anonymity until after I complete the 30 days.
Last edited by loren646; 04-29-2008 at 05:47 PM.
Day 1 workout:
10-12 reps at 40 lbs pullover
14 reps 60 lbs Bent Row (yates)
7 reps 180 lbs Leg Press
+ 5 reps 180 lbs (single reps with pause), + 4 negatives on each leg (i was unable to get 12 reps in at 180 - the pain was intense i felt like puking afterwards)
7 reps 25lbs dips + 10 second static
14 reps 105 lbs leg curls + 40 second 120 lb static
8 reps 30 lbs revers curl + 15 second 50 lb static
16 reps 180 lb seated angled calf raises
4 reps 60 lbs hammer curl ab curl + 4 40 lbs + 3 10 second statics at 60 lbs
8 reps 40 lb bicep curls + 15 sec static
8 reps 105 lb close grip pull down
Neck bridges - on back and side for probably 90 seconds
Last edited by loren646; 04-29-2008 at 05:50 PM.
Took yesterday off. Will take today off as well. Still very sore especially legs - butt, calf, hamstrings.
I ate a lot yesterday. Almost to the point of feeling like i was going to puke. I ate pretty much non stop. At most taking a 1.5 hour break from eating. Not sure the amount of protein but it was good. I took at least 2 protein shakes consisting of 60 g of protein. I ate a ton of meat.
Oddly, I weighed myself at night and weight 173.5 lbs. I weighed myself this morning 168.7. I was quite surprised. I lost 5 lbs while sleeping.
If i'm still sore tomorrow I wonder if I should work out.
I wanted to work out saturday but never got a chance to.
I got to make it Monday late afternoon:
11 Deadlift 135
12 seated leg curl 120
5 incline dumbell bench press 50
5 over head press 70 (+3/60)
12 pull down 105
12 reverse barbell curl 30
12 calf raises 220
the inside of my wrist was hurting from the bench press. I felt my forearms were worked out a lot by the end (unrelated to the wrist pain).
I feel pain today in my calf and upper back and lower back and traps mostly.
I feel fatter. - I am eating a lot of calories. I did try to lower my calorie intake on saturday but ended up drinking a lot. I did lower it sunday.
Last edited by loren646; 05-06-2008 at 04:04 PM.
Monday - May 12
6 Pullover 50 lbs
9 Bent Row 80 lbs
14 Leg Press 180 (very impressed with myself here)
8 Incline Bench Press 50
12 Leg Curl 135
9 Reverse Bar curl 40
12 calf raises 240 (+ 20 second static)
6 Ab 50, 3 Ab 50
Manual Neck Bridges
I weighed myself this morning (may 19) 174.5 lbs.
I'm not able to go 2x a week. Like I wanted to. Still making gains which is good.
Monday - May 26
7 pullover 50
8 bentrow 90
7 legpresses 230 + 2 more with pauses + 15 sec static
9 incline 50
9 leg curl 150
9 reverse curl 40 (back of neck was straining)
12 seated calf raises 250, then 10 reg 250 (no 5/5 cadence)
10 reg abs 50, 10 again at 50
I changed the calf raises and bags to no 5/5 cadence. Whether I go back not sure.
Weighed myself evening of may 28 (wed) - at 178.8 (I usually weigh in the mornings)
Last edited by loren646; 05-28-2008 at 09:59 PM.