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

Here is the routine I did for shoulders today.  Really killed it because I am trying to build bigger delt caps which will add to my already wide clavicles and will also make my waist seem smaller.  Though I will be killing my legs on Thursday to help enhance a look of a smaller waist.  So here we go.

Machine Presses (facing the seat) 6×12 50,70,90,110,130,150

Side Lateral raises (rack lifts) 1×12 20,25,30 2×12 25,30,35 3×12 30,35,40

Front DB raises 4×12 25,30,35,40

machine laterals 7×12 130

Reverse Pec Dec 4×12 80,90,100,110

Incline reverse DB raises 4×12 30,35,40,45

High pulls 7×12 70

Barbell shrugs 4×12 315,405,495,585

Cable shrugs 7×12 200

Rack lifts are when you basically start at a weight do the reps and immediately move to another weight.  So basically for each set you do 36 reps.  Really trying hard to bring in my abs also so I have been doing them 3 times a week, but have not really posted anything so here is the ab routine I did.

Pilatte ball crunches 4×25

Crunch Machine 4×25 120

Leg Raises 4×25 bodyweight

Ok I’m a little behind on my postings sorry.  So without further wait here is my back workout from Monday.

Underhand Pulldowns 4×12 130,140,150,160 (used this as a little bit of a warmup to stretch everything before going super heavy).

One arm DB row 4×12 100,110,115,120 (they only go to 120lb dbs)

Deadlifts 4×12 135,225,315,405

Hammer Strength Rows 7×12 4 plates

Preworkout was EVP and post was Cell Kem by Evogen and Hany Rambod.  I still use all the BSN products, but am a true Hany disciple so I do use his 2 products.   Always finish off my post workout stuff with 3 scoops of Syntha-6 protein.