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Monkeys HIT journal!

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Monkey_Magic
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2003/09/19 16:15:35 (permalink)

Monkeys HIT journal!

Hi all,

Well I am gonna take the brave step to change from high volume 4 day split to Mike Mentzer's 3 workout HIT routine.

There are a number of points I would like to make before we get into the nitty gritty of it.

1. I intend to train completely without supplimentation.

2. I intend to eat three balanced square meals a day but very clean with min of extra fat i.e. no snacks etc!

3. I will work my very strong muscular ass of :)

That said, heres the routine straight out of Mr Mentzer's book:

Workout 1 - Chest & Back
Dumbell Flyes for pre-exhaust 1 x 6-10 reps
Incline Presses 1 x 1-3 reps
Straight-arm pulldowns 1 x 6-10 reps
Palms-up pulldowns 1 x 6-10 reps
Deadlifts 1 x 6-10 reps

Workout 2 - Legs & Abs
Leg extensions for pre-exhaust 1 x 12-20 reps
Leg presses 1 x 12-20 reps
Standing calf raise 1 x 12-20 reps
Decline ab crunch 1 x 12-20 reps

Workout 3 - Shoulders & Arms
Dumbell lateral raises 1 x 6-10 reps
Bent-over dumbell Lateral raises 1 x 6-10 reps
Palms-up pulldowns 1 x 6-10 reps
Tricep pressdowns for pre-exhaust 1 x 6-10 reps
Dips 1 x 3-5 reps

I shall have four days rest in between workouts. Workouts are in this order W1, W2, W3, W2, W1 etc

well I started on workout 2 due to where I was at with my last routine and I am completely messed up(in a good way). The legs would not function correctly after the workout and if it were not for the water cooler id have been on the floor, oh and the leg day pukes got me badder than ever before, must be working hard then eh! the results are as follows.

Workout 2 - Legs & Abs
Leg extensions for pre-exhaust 1 x 16 reps @ 70kg
Leg presses 1 x 8 reps @ 240kg
Standing calf raise 1 x 12 reps @ 200kg
Decline ab crunch 1 x 16 reps
Total workout time 20 mins inc warmup set!

As you can see, on the leg presses I didnt quite reach my goal of 12 reps but the weight was experimental but I feel that next leg day I shall get 12+.

There you go folks. Ill keep you all informed and happy lifting to you all.

MM




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    DerMalePhonkMann
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    RE: Monkeys HIT journal! 2003/09/19 16:22:47 (permalink)
    quote:
    2. I intend to eat three balanced square meals a day but very clean with min of extra fat i.e. no snacks etc!

    Why? Does Mentzer advocate only 3 meals a day? What will the macronutrient count of these meals be like?
    #2
    Ironhead
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    RE: Monkeys HIT journal! 2003/09/19 16:37:56 (permalink)
    Good luck mate,
    But surely Mentzer doesnt leave out Squats?!?
    #3
    Monkey_Magic
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    RE: Monkeys HIT journal! 2003/09/19 16:39:37 (permalink)
    Hi DMPM,

    No, this is the way I want to do things mate. I have had my best gains from just eating sensible normal foods, stll high in protein but no supplimentation.

    Like most weight trainers out there, I have tried most supps and didnt show no way near the amount of gain that I got from just eating the right foods.

    I know im gonna get flamed for that statement but this way seems to work for me!

    I also feel that getting too hung up on the suplementation side of things can often cause distraction from what the real point is, which is too train HARD, REST and EAT correctly. This is my way of thinking.

    I like your journal by the way dude :) keep it up my friend.

    MM
    #4
    Monkey_Magic
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    RE: Monkeys HIT journal! 2003/09/19 16:43:02 (permalink)
    Hi Ironhead,

    Yeah I thought that but he does state that squats can be a substitute exercise for the leg press.

    I am a squatting man myself but after todays leg session I think there is method to mentzers madness!

    I am trully fcukd!

    MM
    #5
    DerMalePhonkMann
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    RE: Monkeys HIT journal! 2003/09/19 16:44:36 (permalink)
    Well my question wasn't directed towards supplements, just the number of meals in general. The only supplement I use is whey and I'm sure I could do well if I didn't have that. But... I'm confident you will do much better eating 6 or 7 smaller (whole food) meals compared to 3 larger meals.

    Ciao,
    DMPM

    P.S. - Thanks for reading!
    #6
    Monkey_Magic
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    RE: Monkeys HIT journal! 2003/09/19 16:51:38 (permalink)
    Ahh, I see mate :)

    You are probably right about the smaller meals but I start back at UNI on monday (mature student of 27:) ) and I will not have the time or means to eat in this manner.

    Your quite right though mate. For some reason im on the defensive because im expecting to get flamed by pro suppliment weight trainers :(.

    Many appologies for the defensive attitude mate!

    MM
    #7
    DerMalePhonkMann
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    RE: Monkeys HIT journal! 2003/09/20 14:23:14 (permalink)
    No problems... I'm considering dropping whey as well. I'm not a fan of dairy, but whey is very convienient and cheap, but anyhoo, enough of me.

    It is a bother to plan all your meals and carry them around with you to school (I graduated last year and remember all too well what a ball ache it is), but diet is an extremely important (IMO the most important) aspect of bodybuilding and you have to ask yourself how bad you want it?

    Even if you took only a meal or two with you, you should be able to fit at least 5 meals in the day. Post your meal plan in the diet forum, you'll get load of good ideas.
    #8
    Knighty
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    RE: Monkeys HIT journal! 2003/09/20 14:40:37 (permalink)
    Monkey magic - Eating 5-6 smaller meals isn't hard.

    You could space them like:

    Breakfast
    Snack (Between lessons)
    Lunch
    Snack
    Dinner
    Something to eat before bed

    Yes, it is more inconvinient and takes more planning, but you'll get results!
    #9
    Monkey_Magic
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    RE: Monkeys HIT journal! 2003/09/21 11:19:12 (permalink)
    Hi all,

    Well its sunday now and my legs are still effected by DOMS which is a good sign. Im not due to workout until Tuesday evening which is the shoulder/Arms workout. If that goes the same way as the Leg workout then im gonna be a happy bunny!

    As far as the food thing goes, I shall split my large lunch into three seperate portions and have them through the day along with my main meal and supper, Ala knightys suggestion. But this is the only consession I will make as I dont want to get bogged down with intricate food weights and measurements. Bearing in mind that it is my belief that balanced healthy meals are the way for me to go based on past successes as previously mentioned.

    Im not going to post my diet as I dont see that it needs refining but I do consede the point about meal time frequency.

    Anyways, I ask you all to respect my views and time will tell! I really dont want this to get into a food debate so I'll say no more!

    I have observed a couple of things about the HIT way of training and they are as follows:

    1. I am finding it frustrating not going to the gym as much, you know that daily fix thing! But I know that I have to change for the good in this respect as I am a classic overtrainer, not good but thats all gonna change now, hehe.

    2. The feeling of DOMS is much more apparent now, which is a good sign of my hard work. I think that I reached a sticking point on my previous routine and although the lifts when up, the DOMS whent down so its actually good to feel pukey after legs again :)

    I should also mention that im doing 30 mins at 80 RPM on the bike in between workouts so thats five days a week. I feel it aids recovery and keeps my CV system up to scratch.

    I would be more than happy to answere any non food related questions :) from you all!

    Have a nice Sunday,

    MM
    #10
    Knighty
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    RE: Monkeys HIT journal! 2003/09/21 15:33:28 (permalink)
    quote:
    But this is the only consession I will make as I dont want to get bogged down with intricate food weights and measurements.



    I never weigh food at all mate, and I believe it's the best way to do things.
    Just increase or decrease food portions by eye according to how you see fit and depending on your goals...it's that simple!
    #11
    Monkey_Magic
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    RE: Monkeys HIT journal! 2003/09/25 16:27:05 (permalink)
    Hi All,

    Well ive been doing this for one complete routine cycle now and there is a couple of things I want to mention about it.

    1. The rest period and pre exhaust way of thinking really works for me and like mcdonalds, im lovin it but I am gonna change the workout to a cycle of 2 workouts (details will follow) as I feel the NEED to work out my whole body once a week so it will probably be something like this workout 1- chest/back/arms. Workout 2- shoulders/legs/abs.

    I really feel like im growing both mentally and physically, I feel that im training smarter than ever before and Mentzer has really changed the way i do things. I highly recomend this mans theories.

    I promise to keep you all informed once I have finalised the nitty gritty of the new HIT routine.

    Happy Lifting,

    MM
    #12
    Otto Plugnut
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    RE: Monkeys HIT journal! 2003/09/26 12:14:11 (permalink)
    Glad you like it Monkey, I've been following a slightly tweaked version of Mentzers Ideal routine in his last book and I have made progress on every exercise since I started. Its totally changed the way I train, but I do miss being in the gym so much.
    #13
    Monkey_Magic
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    RE: Monkeys HIT journal! 2003/09/28 09:06:37 (permalink)
    Hi All,

    Here is the new HIT routine that I shall adopt due to the above reasons.

    All are 1 set to failure.

    Chest/Back/Abs
    DB Flyes
    Smiths Bench Press
    Smiths Incline Bench Press
    Smiths Close Grip Bench Press
    Straigh Arm Pulldowns
    Palms Up Pulldowns
    Seated Row
    T-Bar Row
    Deadlift
    Sit Ups

    Shoulders/Arms/Legs
    Behind Neck Military Press
    DB Lat Raise
    DB Bent Over Lat Raise
    Upright Row
    Palms Up Pulldowns
    Tricep Pulldowns
    Dips
    Leg Extension
    Leg Press
    Standing Calf Raise

    Shoulders/Arms/Legs shall be done on a Saturday Morning due to the leg day Pukes!

    Chest/Back/Abs shall be done on Tuesday.

    Regards

    MM
    #14
    Monkey_Magic
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    RE: Monkeys HIT journal! 2003/09/28 09:25:36 (permalink)
    Well guys, Today is Saturday and Ive done the Shoulders/Arms/Legs workout. The word fcuked springs to mind; very good workout totally pumped and threw up twice in the car on the way home due to the intense leg work reaction, good old tesco carrier bags. I actually beat last leg press and reached 12 nice controlled reps! said I would!

    Shoulders/Arms/Legs
    Behind Neck Military Press 50kg - failure 13 reps
    DB Lat Raise 30kg(2x15kg DB) - failure 13 reps
    DB Bent Over Lat Raise 30kg(2x15kg DB)- failure 14 reps
    Upright Row 50kg - failure 12 reps
    Palms Up Pulldowns 70kg - failure 12 reps
    Tricep Pulldowns 90kg - failure 14 reps
    Dips bodyweight(255lbs) - failure 5 good slow reps
    Leg Extension 70kg stack - failure 14 reps
    Leg Press 240kg - failure 12 good slow reps
    Standing Calf Raise 200kg 13 good slow reps

    This really hurt but felt fantasticly good and knackerd at the end!

    Any questions welcomed!

    MM
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    Monkey_Magic
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    RE: Monkeys HIT journal! 2003/10/01 10:44:11 (permalink)
    Hi All,

    I managed to get to the gym yesturday after a very long day at Uni and despite a stinking head cold, managed to put on a good show.

    here's the details:

    Chest/Back/Abs
    DB Flyes 25Kg each 13 reps pre exhaust
    Smiths Bench Press 100kg 5 reps. really hurt v.slow.
    Smiths Incline Bench Press 70kg 5 reps v.slow
    Smiths Close Grip Bench Press 70 kg 8 reps. v.slow
    Straigh Arm Pulldowns 35kg 12 reps pre exhaust- pussy weight but it hurt like hell!
    Palms Up Pulldowns 70kg 10 reps v.slow
    Seated Row 120kg 12 reps pre exhaust perfect form
    T-Bar Row 30kg 8 reps v.slow. this is one of the lowest weights I have ever used on this and cus of the pre exhaust it really hurt!
    Deadlift gave these a miss because of the stinking cold and rack availability! naughty.
    Sit Ups 16 reps.

    As you can see, the pre exhaust theory is killing me which is good.
    Im very happy with this training now and would NEVER go back to high volume training again, behold I am a convert.
    #16
    Monkey_Magic
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    RE: Monkeys HIT journal! 2003/10/02 18:03:39 (permalink)
    Is anyone reading this?
    #17
    Knighty
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    RE: Monkeys HIT journal! 2003/10/02 18:17:16 (permalink)
    Is this actually meant to be HIT as advocated by Mentzer?
    From my knowledge this has WAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAY too much volume for proper HIT
    #18
    Big Les
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    RE: Monkeys HIT journal! 2003/10/02 23:40:31 (permalink)
    im reading it - but I think mentzer is of linited usefulness - i want to see how you do using this method

    if you know your history - Menzer didnt use his HIT method till after 1980 when he quit competative bodybuilding and spat his dummy out!

    big les
    #19
    Monkey_Magic
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    RE: Monkeys HIT journal! 2003/10/03 08:50:26 (permalink)
    Knighty-

    I have adapted his methods to suit my training needs, kinda hybrid! I found that for instance on back day, his exercises were not working my back enough so I have upped the routine with things I know that work for me. Im still using the techniques such as 1 set to failure and pre exhaust. Im am very lucky that I can work at high intensity for longer than the average joe, otherwise I would not be able to do such a drastic workout and boy is it kicking my ass

    Seungmena-

    I agree with you sentements about Mentzer to a point, but having tried his methods, I am completely fcuked beyond recognition after these workouts and cannot workout for a good few days after. My strength has increased and my body is adapting nicely to it.

    Guys, thanks for the comments, I was getting a little disheartend with the lack of comments, so again, thanks!
    Regards,
    MM
    #20
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