Well with my bicep tendons giving me some problems it limited the weight I could do today so I did a lot of slow movements and really let the movements stretch me at the bottom and really concentrated on feeling the muscle during the movement and fully contracted the muscle at the top of the movement.  Sometimes you need to listen to your body lower the weights and do what is best instead of just trying to billy bada**.  So without further adieu here is the workout.

Incline Hammer 1×8 3 plates

Incline Flyes (on freemotion machine) 1×8 55

Pec Dec (on freemotion machine) 1×8 55

Cable crossovers 7×12 65

Abs 3×25

Trunk Twist 3×25 30

Leg Raises

Remember that during your 7’s you need to be flexing.  It allows for more blood to be forced into the muscle there by stretching the fascia.

Well it was 6 am and I went into the gym to do legs.  Call me crazy and all that, but that is nuts doing a HIT/FST workout that early.  Without further adieu here is the workout…

Leg ext 2×12 150,170 2×12 210,250

Hacks 3×12 4,6,8 plates (45’s)

Machine Squats 14,18,22 plates(45’s) (couldn’t fit anymore on there)

Leg Press Machine (right leg only) 7×12 190

Leg ext 7×12 150

Seated Leg curls 4×12 110,120,130,140

Lying leg curls 4×12 90,110,120,150

Stiff Legged Deads 7×12 225

Seated Calves 7×12 6 plates

Holy crap my shoulders are dead.  HIT training is awesome and I am loving the fact that I am doing it again combined with my FST-7 sets.  Blasted front, side, rears and traps back to the stoneage.  But hey enough about how I am feeling.  Here is the routine

Shoulder Press 1×8 (3 failure reps) 200

Side delts DB 1×8 60

Front Raises 1×8 (5 half reps) 100

Cable Side Laterals 7×12 30

DB rears 1×8 75

Reverse Pec Dec 1×8 165

Hgh Pulls 7×12 60

Barbell Shrugs 5×5 405

All I know is that everything has become so damn pretty outside here in Texas.  Finally a real cold front has blown through and highs in the mid 80’s and lows in the mid 50’s.  It truly is awesome.  Been hitting everything really hard diet wise also and I know that cardio is monotonous, but it is a nice 45 minutes at 6am and not very may people in the gym at that time so it is not so bad.

Well I will write some more later tonight.

Ok so my trainer and I have switched up my routine after 16 weeks. Going from a really high volume of reps to a more low to moderate volume. That’s right I am talking about Blood and Guts training Yates style. Which means for the next 16 weeks all you will see is the final actual working set listed. That is not to say I wont be doing at least 1 to 2 warm up sets, but only my final set counts. Throw in the failure reps and I will be toast. So here it goes..

Wide grip pulldowns 1×8 260 failure reps 3
Barbell rows 1×6 315 4 failure reps
Front pulldowns 1×8 8 plates
Standing straight arm pulldown 7×12 60

21’s 75lbs
Single arm curl 1×8 75 3 failure reps
Incline curls 7×12 75

If you notice I am still doing my 7’s. Never Going to get away from those.

Well about to do my HIT/FST-7 hybrid training for 10 weeks. Will post up the training schedule and workouts a little later. Have to eat meal 2 then off to hit back and biceps.

Well Thursday was a rough day for me.  Did a small amount of cardio in the morning (15 minutes) in the morning since I was doing legs a little while later. Legs were a murder sessions.  I basically made them worse then jello.  So without further adieu here is the workout.

Leg Ext 4×12 150,200,210,220

Hack Squats 4×12 4,6,8,10 plates

Machine Squats 5×12 10,14,16,18 plates

One Legged leg Press (right leg only) 7×12 150

Leg Ext 7×12 150 (did them extra slow and held at the top for a count of 5)

Lying leg curls 4×12 120,130,140,50

Stiff Legged Deadlifts 4×12 100,105,110,115 (dbs)

Seated Leg Curls 7×12 110

Seated Calf raises 6 plates

Standing raises 4×12 450

Calf machine 7×12 300