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RE: Back Once Again - Nov. 28 2007 15:34:56
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cricket_fire
Posts: 4939
Joined: Oct. 9 2004
From: Ontario, Canada
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Happy birthday 
What made you decide to try HIT?
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RE: Back Once Again - Nov. 28 2007 15:48:20
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RACK
Posts: 7077
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From: Oooop North
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Thanks Cricket_fire.
Heard good things about HIT from Rightyo, did a bit of readin on it, bought Mike Mentzer's book and really like the case's he puts forward for it. Although I'm not following his rest patterns. He says that sometime you might wait a week before training again.
Plus I like giving things a try to see how they affect my body.
I must admit, to get it right isn't easy and it's took me a couple of weeks practice to get things right. The most difficult thing is the mind set you have to get into to get it nailed on.
After 15mins on monday doing chest and back I felt violated! Plus I've felt tired ever since.
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quote:
Pity we didn't vid Rack going from pink and healthy with a touch of brown to white, then green then that death grey colour reserved for the severely traumatised.
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RE: Back Once Again - Nov. 28 2007 15:57:23
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Ak_88
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Good to see you back around these parts RACK - can you give me a quick brief on HIT?
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RE: Back Once Again - Nov. 28 2007 16:03:26
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RACK
Posts: 7077
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Heyup mate.
Not sure if I'm the right person to give info on HIT as I'm still perfecting the art so to speak.
Basic idea is to the the min amount of work to break down you're muscles and give them enough time to rest and build back up.
All the time I was reading the book I was thinking how can you feel that shattered after 15 mins. Trust me, I thought I was going to fall over. Here's what I did monday for chest and back;
Warm up set, DB inc pres 60lb's (each db) for 12
DB Flies 60lb's x 12 (pre-exhaust) NO REST
DB inc pres 90lb's x 2 (then 1 negative rep)
Cross bench pull overs 60lb x 12 (pre-exhaust) NO REST
Palm up Pull downs peg 18 x 5 (then 2 neagative reps) Slight rest to catch breath
Dead lift 140kg x 6
Weights on the pre-exaust sets can be upped next time, compound sets were about right
Like I've said, it looks like nothing but if you are given everything you've got you'll be surprised at how much it hurts
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HIT with Rightyho
quote:
Pity we didn't vid Rack going from pink and healthy with a touch of brown to white, then green then that death grey colour reserved for the severely traumatised.
Journal http://www.muscletalk.co.uk/m_2279528/tm.htm
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RE: Back Once Again - Nov. 28 2007 16:05:36
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Ak_88
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So would you say (in a nutshell) it's quite a lot of pre-exhaust work followed by compounds in quite a short time-period?
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RE: Back Once Again - Nov. 28 2007 16:14:49
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RACK
Posts: 7077
Joined: Mar. 22 2005
From: Oooop North
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Kind of, but there are only 2 pre-exhaust sets and 2 working sets. It's the intensity you train with that;s more important,
You've got to be prepared to take yourself to absolutely failure and this is where the mind set thing comes in.
If some one told you to do 10 reps with 100kg on the bench, you might get 8 out and think you can't do anymore so put it back.
If someone had a gun to the head of a loved one, you would stop benching until you couldn't move the weight one more mm. I can tell you now, you'd get a lot more than 8 reps out
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HIT with Rightyho
quote:
Pity we didn't vid Rack going from pink and healthy with a touch of brown to white, then green then that death grey colour reserved for the severely traumatised.
Journal http://www.muscletalk.co.uk/m_2279528/tm.htm
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RE: Back Once Again - Nov. 28 2007 18:03:43
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oasis
Posts: 2879
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From: ROTHERHAM
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Very much a Paul Borrenson sort of routine..the pain!!
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RE: Back Once Again - Nov. 28 2007 18:47:27
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just t
Posts: 4753
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intresting routines aint they! done one in the past, didnt work too well for me but it sure was fun and intense
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RE: Back Once Again - Nov. 29 2007 9:30:29
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RACK
Posts: 7077
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Did 2 cardio sessions yesterday both 40mins moderate intensity.
Did one this morning, got legs and abs to do at dinner and then cardio when I finish work.
Got on scales this morning, weight was 14st 12lb. This is 12lb's heavier than my avi pic but there isn't much difference.
I was a bit down about it, but I go away in 38 weeks today, and if I'm not big and ripped by then I'm hanging my training hat up.
Been doing a lot of "is it really worth it" thinking the past month and although I do enjoy training and deiting I still feel to some point I'm not making the progress I'd like, but then again who does??? I could possibly have the crappest genetics in the world???
It has been a decent year and I've learnt a lot from it.
It's far too early in the morning to go this deep, but the plan is this;
1, Stick with mucho cardio and HIT workouts with Carb Cycling diet up till christmas and end of cycle. This is to find out how I respond to HIT training.
2, Run PCT and come off AAS totally until around May, giving my HPTA a chance to fully recover.
3, Re-evaluate training and diet using the what has worked and what hasn't during '07
4, Be Muscluar and difined at about 12st 7lb to 13st for 21st August 2008
I'll prob think of something else to add to the list later.
< Message edited by RACK -- Nov. 29 2007 10:36:51 >
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quote:
Pity we didn't vid Rack going from pink and healthy with a touch of brown to white, then green then that death grey colour reserved for the severely traumatised.
Journal http://www.muscletalk.co.uk/m_2279528/tm.htm
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RE: Back Once Again - Nov. 29 2007 13:37:21
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RACK
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From: Oooop North
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Just got back from gym. Here's how it went;
Warm up - 45deg Leg Press - 352lb x 15, 452lb x 10
Slight rest
Leg ext - Peg 4 x 15 all reps had a 2 sec pause at peak contraction
NO REST
45deg Leg Press - 552lb x 15, all reps slow and controlled
Slight rest
Standing Calve Raises - Stack x 20 all reps had a 2 sec pause at peak contraction
Slight rest
Hanging Knee Lifts - 20 reps with 2 sec pause at peak contraction
As much as the session hurt I'm sure if I'd have dug deeper I could have pushed a couple of more reps out. So feel a bit disappointed. My legs are killing me now I'm sat at my desk but there is something in my head saying I could have done more.
I wonder if I did need more rest between sessions?
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HIT with Rightyho
quote:
Pity we didn't vid Rack going from pink and healthy with a touch of brown to white, then green then that death grey colour reserved for the severely traumatised.
Journal http://www.muscletalk.co.uk/m_2279528/tm.htm
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RE: Back Once Again - Nov. 29 2007 13:46:05
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Bobler
Posts: 984
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From: Rochdale
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hi mate looks a good leg workout
not forgetting happy bday for yesterday and good to see you back on here. i have been the same and my journal needs a fresh start and after spotting yours it will rear its ugly head soon enough
last but not least awesome progress in your pics ! !
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RE: Back Once Again - Nov. 29 2007 13:59:30
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RACK
Posts: 7077
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Thanks bobler. Yeah legs are tingling and all done in about 15mins. Not sure how cardio will go after work???
How's your 24 watching going? I started season 6 yesterday
Can't say I'm pleased with how I look yet though. Still got a long way to go.
As I said above, I've not put much fat on from the avi pic but am nearly a stone heavier.
Hopefully I can make more progress in 08 as I know feel I have a decent idea how my body works and what helps me grow and shrink at the same time.
I'm still holding far too much fat for my liking, so need to consult a couple of good people for their adivce once again.
Getting abs has proved trickier than driving my beema in the wet!! (bastid rear wheel drive!)
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HIT with Rightyho
quote:
Pity we didn't vid Rack going from pink and healthy with a touch of brown to white, then green then that death grey colour reserved for the severely traumatised.
Journal http://www.muscletalk.co.uk/m_2279528/tm.htm
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RE: Back Once Again - Nov. 29 2007 14:08:37
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Bobler
Posts: 984
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From: Rochdale
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oo beema ! didint you have a scooby before? my old fiesta died long ago and now have sensible vectra diesel but its 150bhp oil burner so still some enjoyment
only seen seasons 1 and 2 ! ! they are all ready and waiting for jan and the am cardio
i know the feeling about holding too much fat but im more confident in myself at the mo so its not as big an issue as it used to be ! but still determined to get sub 10 %
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RE: Back Once Again - Nov. 29 2007 14:08:51
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jedi
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Good to see you back on the board mate.
I dunno how anyone manages 15reps on the leg extension without feeling as though they have died and are standing waist deep in the fires of hell. 
Good effort.
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RE: Back Once Again - Nov. 29 2007 15:46:07
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RACK
Posts: 7077
Joined: Mar. 22 2005
From: Oooop North
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@bobler, season 3 is prob the best one. Sold the Impreza a while back (still gutted too), had a Mk3 Golf GTi for about 6 months, then got a 323i coupe. Not bad and prob the best car I've had, although I find it a bit boring. It's growing on me though.
Sub 10% will come, just gotta train smarter 
@jedi, good to be back mate. I know what you mean with the leg exts, I thought "peg 4 is nothing" how wrong was I!!! The 2 second pause at the top is horrible. I'm sure I could have got another 1 or 2 out though
Another note on HIT;
Since been doing this, I've never been as hungry or as tired! And coupled to the cardio (I'm doing atleast 2 sessions a day) I'm sleeping like a baby.
I'm still reserving judgement on it till xmas but one thing I do know is that my next routine / workout plan will include some form of HIT
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HIT with Rightyho
quote:
Pity we didn't vid Rack going from pink and healthy with a touch of brown to white, then green then that death grey colour reserved for the severely traumatised.
Journal http://www.muscletalk.co.uk/m_2279528/tm.htm
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RE: Back Once Again - Nov. 29 2007 16:11:41
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Bigtime
Posts: 1590
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From: Leicester
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Hey Mr Rackham how are things?
I wandered what had happened and where you had been with your journal over on UK-M.
I followed both journals and going from 17 stones odd to what you are now is great mate.
You remend me of me by looking at your body cshape LMAO i was the same weight then got down to 14 and now im a little more.
Keep it going bud, dont put your head down.
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RE: Back Once Again - Nov. 29 2007 20:06:59
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Bobler
Posts: 984
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From: Rochdale
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quote:
ORIGINAL: RACK
@bobler, season 3 is prob the best one. Sold the Impreza a while back (still gutted too), had a Mk3 Golf GTi for about 6 months, then got a 323i coupe. Not bad and prob the best car I've had, although I find it a bit boring. It's growing on me though.
Sub 10% will come, just gotta train smarter
nice one cant wait for jan to start watching it. i bet your gutted i love them car but do too many miles to afford one ! 323i are lovely cars i wont be boring one you start getting the back end out but you cant beat the rush of a turbo !
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RE: Back Once Again - Nov. 30 2007 9:11:49
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mick_the_brick
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Good luck Rack...
Nice to see you back mate 
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RE: Back Once Again - Nov. 30 2007 9:57:28
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Taz
Posts: 1743
Joined: Jun. 14 2005
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Good to see you with a new journal Rack.
Man that is a hardcore leg work out pmsl!!!! Not sure I could one of them right now.
Lol at being hungry whilst doing HIT. I remember when I was doing HIIT (running) earlier this year first thing in the morning it made as hungry as hell throughout the whole day.
Anyway your journal will be an interesting read as I will be going for HIIT again around March next year so hopefully pick up some tips.
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Aiming To Lean Out:
6ft
16st 13lb
20.8%bf
Lifts:
Bench 135
Clean & Press 95
Squat 155
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