12 Weeks of HIT

[lordkovacs]

Greetings...

A bit of background first...

I was 244 pounds (though that wasn't my heaviest by far) last September. I had enough of being out of shape. I was tired of being tired. I didn't feel attractive. I was miserable. I made a decision to be rid of that forever.

I returned to JSF after having been away for quite a while, and began learning from people...from everyone. Experienced, unexperienced and everywhere in between. I vowed that I would become an educated lifter. I would know the how and why's so that I would be better able to transform my body.

My first phase was strictly cardio. I thought that would get me where I wanted to be, weight wise. I started eating a little bit healthier (whole grains, unprocessed foods, etc) and drinking water. I lost 20 pounds in a month and a half. That took me to the beginning of November.

I was feeling better, but still felt flabby. Then I started reading about how building muscle actually burns more fat than doing cardio because it does so 24 hours a day. Better yet, the more muscle = the more burned calories. Seem so simple but it almost knocked me on my ass.

I went out and, stupidly, bought a beginner weight set. A cheap-o barbell, adjustable dumbells, a Weider bench with extension attachment, as well as skipping rope, recumbent bike and gloves. I was set. This was it. I was going to be BUFF. Hahaha... that's funny.

I began a 4 day split in early November at around 222 pounds. Over the course of the next 8 weeks I dropped a further 14 pounds, and did notice fat melting away, and muscles appearing. I became vain and flexed every chance I got. Silly. But hey, I'd never seen muscles since 9th grade! Still, I wasn't too happy. I was making great progress, but I knew I had a long way to go. That's when I read about Max OT.

In early January I began Max OT. I was dedicated. NO missed workouts. I drank water like it was running dry. Creatine, sure. And, I was inching my way along in the program I was finally getting somewhere! I was seeing progress. Muscles started showing on my triceps and chest, and my back was even looking good. Abs still not close, not remotely close. Legs were getting tight. I was losing inches like crazy. I was so happy that I went out and replaced my cheap-o bench with a good quality squat rack and bench.

As I approached my 12th week of Max OT I was feeling good. One thing, however, kept coming back to me. That is, when I first started I told myself I would aim to learn many styles of training before I could possibly determine which was best for me. I still stand by that logic.

So, by the end of Max OT I decided a change would be in order. I started reading up on HIT... the Jones/Darden way of HIT. I started asking questions of various members of JSF that I know are big proponents of HIT (and also those that aren't!). I finally decided to invest in "The New High Intensity Training" by Ellington Darden, based on a fellow board members' welcomed advice.

So, here we are, today. Day 1. I plan on following this program for 12 weeks to give it the same respect I gave to Max OT.

My book arrived via courier, and I immediately started reading. It was fascinating learning about the careers of Arthur Jones, Ellington Darden, Casey Viator, Arnold, and the Mentzers. I was enthralled. I kept reading. THe next sections discussed the various exercises that Darden feels are most beneficial, and most importantly, how to do them PROPERLY. Boy, was I out to lunch on proper form! More of that later.
Then he discusses a routine, cycling, eating patters, etc. which all work together to help one achieve their goals. I was anxious to get started.

Here is the following routine that I will be doing for the next while...

Beginner Routine (choice 3 of 4 routines to choose from)

1. Squats with Barbell
2. Straight Arm Pullover with one dumbell
3. Stiff Legged Deadlift
4. Lateral Raise with barbell
5. Bench Press with Barbell
6. Shoulder Shrug with Barbell
7. Bent Arm Fly with Dumbells
8. Triceps Extension with one dumbell
9. Biceps Curl with Barbell
10. Wrist Curl with Barbell
11. Reverse trunk curl
12. Side bend with Dumbell

I began strongly with squats using my new squat rack. However, HIT promotes 8-12 reps. By the 7th or 8th rep I was hurting! Legs were beginning to burn. 10th rep was hard. Dipped down and used every little fibre, I think, in my quads to bring me up. 11th was my last one. I pushed harder during that rep than any in my life. I remember every second of the 3 second positive and 3 second negative like it was an hour. After I put the bar back, I took a breath and thought, "Oh my god, what the hell was I doing before. Now this is a workout!".
My heart was beating very quickly. Now I know why it's NOT POSSIBLE to do cardio anywhere close to this workout.

Almost all of the other exercises went smoothly. I felt it was an adjustment period because after doing max OT which stops at 6 reps, I didnt' know where to start here becaues I was now doing in some cases, 12 reps. Some exercises I aimed too low, some too high. I took notes and will adjust for Monday's workout.

By the end, with triceps and biceps, I was soooo exhausted. My arms were shaking to the point that I couldn't write my log properly. It is barely legible. Showed teh wife and she laughed. She couldn't read the numbers.

The ab work wasn't a let up at all. I wasn't used to the side bends, which will take some time I think.

Anyway, I welcome any comments along the way. I thoroughly recommend teh book. I will try to update daily, but for sure after each workout. Thanks for reading!!!

MIKE

[lordkovacs]

Day two has gone well. I don't workout on Sunday's, but I am getting used to the eating plan Darden describes in his book. The lunch was pretty good. I wouldn't have thought of combining low fat mayo with relish to put on a sandwich (with turkey) would be good, but it is! I feel full, but probably because of all the water I've had today.

I can't describe how excited I am about this program. I'm almost done the book. I am just finishing the chapter that discusses the 12 month outlook, which is really quite intersting. As you become stronger, and more experienced, you are to actually decrease teh amount of weekly workouts. It seems odd to think about, but he offers a TON of proof that more doesn't equal better. Well, after yesterday's workout, and waking up today with my body feeling great, I believe it. Of course, he lays out a complete program that takes you there so no guess-work is involved.

Can't wait for tomorrow's workout because now I know what weight I should be using on the various exercises. I think tomorrow will even be tougher, which is hard to imagine. After yesterday's I could barely write my log and walk up the stairs to get a drink of water.

Have a great day!!!

MIKE

Cheers,
MIKE

[leftyx]

Great read Mike. Sounds like you have a program. Amazing progress. Looks like we started about the same time. You've certainly done better. Congrats!

As far as HIT goes I don't think it was a choice of 4 beginner routines. I believe it was meant to be a progression of 1 through 4 beginner routines for 24 weeks. But what you're doing should be fine. After finishing the 3rd routine I can tell you that it's quite exhausting. Once you get your legs out of the way the upper body workout will leave you feeling well worn. The legs aren't ignored but they don't seem to be as tired aftewards.

Maybe you can give an idea of how much weight you're pushing and how many reps. It's just a suggestion that I got from RTEstes. I put it up on my new journal. Would like to see what you have in yours.

[RTE]

Originally Posted by lordkovacs

I can't describe how excited I am about this program. I'm almost done the book. I am just finishing the chapter that discusses the 12 month outlook, which is really quite intersting. As you become stronger, and more experienced, you are to actually decrease teh amount of weekly workouts. It seems odd to think about, but he offers a TON of proof that more doesn't equal better. Well, after yesterday's workout, and waking up today with my body feeling great, I believe it. Of course, he lays out a complete program that takes you there so no guess-work is involved.
MIKE

It is a logical program, I am surprised that more don't try it out. The book is worthwhile even if you don't do HIT. One to read and re-read.

I might add a tip gotten from another Darden book on the crunch, do it super slow with a 10/5 tempo 10sec up and 5sec down. See if you can do 12. His diet plan empashises carbs for energy.

Wish you Success in the program.

[lordkovacs]

ahhh, really??? The first two don't work because I workout at home and don't have a leg press machine, which I why I thought #3 was great becaues it's all free weights. Hmmm, Rtestes, any suggestions here???

At home I have the following to work with..

- Heavy dute bench and squat rack
- pull up/chin up bar
- Leg Extension attachment - though it's not the greatest
- Preacher attachment
- 7 ft bar with enough plates
- adjustable dumbells

I really love working out at home. I live nowhere close to a gym and I would rather work at home anyway. What can I do here?

Thanks
MIKE

[Foley]

I am trying that out as well......

I am doing what Darden said in one of his articles, well the lifting bit anyway.....

Your first post was a good read indeed, and I wish you luck with the training program and in general

Foley

[RTE]

Originally Posted by lordkovacs

ahhh, really??? The first two don't work because I workout at home and don't have a leg press machine, which I why I thought #3 was great becaues it's all free weights. Hmmm, Rtestes, any suggestions here???

At home I have the following to work with..

- Heavy dute bench and squat rack
- pull up/chin up bar
- Leg Extension attachment - though it's not the greatest
- Preacher attachment
- 7 ft bar with enough plates
- adjustable dumbells

I think you are referring to routines. Yes, you can adapt the programs to gym or home. He sometimes places the leg press as the muti-joint exercise to work the whole leg and glutes. I think the Squat/SL-Deadlift/calf raise will give you coverage.

You see his basic outline of big muscles to small ones, No more than 12 exercises, no more than 2 sets for body part. A mix of compound and isolation exercise with a slow cadence using a rep range of 8-12 rep for triple progression.

As many times as I have desribed a HIT workout, you think more would have tried it.

[lordkovacs]

I had a pretty solid day of eating on Day 3. I stuck to my guns and resisted ANY urges to snack at work. At 195lbs. I know I want to drop another 12-15lbs., and my goal is to do that in around 6 weeks. I think it's achievable, so long as I stay true to Dr. Darden's plan.

I haven't done my workout yet, as I just finished eating. I think I'll give it a go at around 7:30ish. It will be interesting to compare it to workout number 1 becaues now I will know what weight I should be doing for each exercise, well, at least I'll have a pretty good ball park. On the first one I was off by a bit on some due to the higher rep count. I also learned that if I can make it to twelve, keep going until failure so that I see exactly how simple it was. Then I can make a better judgement of how much weight I should add for next time.

Also, I am starting to keep track of my workouts using the sheet provided in the back of the book. It has a spot for the exercise name, reps, and weight. I'll use that with my daily diary, which I use to track my weight, measurements (which are done weekly) and diet.

I'll update as soon as I'm done my workout...or as soon as my fingers will allow me to type with control! :0)

cheers,
MIKE

[lordkovacs]

Day 3

My second HIT workout went well. I did the same exercises as on Saturday, thought I made changes for weight as I deemed necessary.
Here are a few notes...

Squat - Wow. This takes so much out of me right off the bat as the first exercise. I need to work on trusting my body more so I can go to failure. I know I can hammer out another rep or two, but something makes me stop. It's psychological. I managed 12 reps, though I'll keep the same weight next time because I know I sped the last couple reps up, and I want to slow them down.

Straight Arm Pullover - Last week's 30lb. dumbell was much too easy, so I went with 40lb. today, which again was much too easy. I did get to failure, though it took 20 reps. I'm happy to say I went slow in keeping with Darden's suggested tempo. I was happy with this.

Stiff Legged Deads - WOW, this was crazy. After I did the last rep on this I was toast for every other exercise, and I knew it! I squeaked out 10 reps at 200lbs. keeping with a slow rhythm. I used to do more weight but I was jerking it up and down much too fast. So, I lowered to 200 lbs. and enjoyed a thorough ham/back exercise.

Lateral Raises - I am going to increase the weight because I did 18 of these with good form and tempo. Perhaps +5 lbs. each dumbell next workout?

Bench Press - As mentioned, I was dead tired. I lowered the weight from last week so that I could do 12 proper, slow reps. None doing. I got 8, but had to fight for that last one.

Shoulder Shrug - Darden says not to clench facial muscles, but I find it impossible to do on this exercise. I will continue to work at it though. I was able to do 15 reps at 180 lbs...which was actually up from Max OT week 12 where I only did 160 for 6 reps. I guess I'm learning intensity.

Bent Arm Fly - increased weight from last week by 5 lbs. I did 12 reps in good form, though the last rep was very difficult and form did slip a bit for this one.

Tricep Extension - My arms were DEAD tired. My hands were tired from doing the deads and shoulder shrugs. Excuses? Yeah. I guess. I worked very very hard to get the 12th rep at the same weight as last week (where I couldn't get 12 reps), though I would like stricter form and tempo next week at the same weight.

Bicep Curl - Forget it. I lowered my weight from Max OT week 12 by 30pounds for this one. Though, during max ot my biceps weren't at all tired, whereas today I could barely change the plates on the bar. I managed 12 reps, 10 in solid form, the last two my back cheated just a bit. I'll keep same weight next time so I can get 12 perfect reps, or more.

Wrist Curl - I had difficulty keeping the tempo here. I think I will lower the weight so I can go slower because I felt like I had nothing left for this, and I want to do this exercise justice.

Reverse Trunk Curl - I slowed down my tempo quite a bit, and felt the burning in the abs. Felt great actually. And was good to get to lay down for a minute!

Side Bend with Dumbs - I got the hang of this. Last workout I had know idea what I was doing with this. I didn't know where I should be feeling it. Today I went VERY slow and could feel my obliques tighten. It was great to know I got it.

All in all, was a great workout. As said, I need to work on intensity on squats. I certainly could have done better. Other than that, I really felt like I put more into this workout than the last, and hopefully the next is even better.

Thanks for reading.

[RTE]

Originally Posted by lordkovacs

Day 3

My second HIT workout went well. I did the same exercises as on Saturday, thought I made changes for weight as I deemed necessary.
:

Looking good, it takes at least a week to get into the groove. You see the areas to improve. Then when you are there, you move into the triple progression.

You are looking to increase reps, which increases time under load, there fore the fibers you recruit, then when you exceed upper rep range you increase weight = Triple progression. You are doing them in proper form with a slow cadence that helps prevent injury. Everything is logical, no cowboy actions.

On abs the very slow cadence increases time under load, and I recommend 12-16 rep range. When you need to you can add weight. I also think calves need a 12-16 rep range.

There are only a few exercises you have to be concerned about going to failure on Squats, Bench Press, and standing calf raise with weight on shoulders. To do those safely you need a full rack, so you can reach your max capability. Now there are work-arounds but in the home, a full rack makes it real nice.

Remember to keep measurements, weights and %BF on a weekly basis. People that don't do that don't know the direction they are heading in. They look in the mirror and fill in the blanks. Picture are great to record changes. You don't have to share with others but they are there for you. Video is even better.

[lordkovacs]

thanks for the response. Did you get my email by chance???

I was wondering, what should I use to measure body fat, as I can't make it to one of those tanks and my work sched. calipers if used properly?

My whole Upper Body is VERY stiff this morning...I know I worked it all really well. Legs were tired yesterday but not today. Again, I know I could have done better on squats.

How long should i keep to the above routine???

Thanks...
MIKE

[lordkovacs]

I wonder if I'll be able to make it to dinner time. It's only 4:20 and I'm already hungry. I guess I'll stick it out!

[lordkovacs]

I finished the day only 2 calories below my intended mark. I feel great because I am starting to learn about what my body needs for calories. Tomorrow I am going to try to eat just a bit less at breakfast by taking away the cup of OJ, and instead adding an orange and fat free sugar free jello as a snack. We'll see how it goes.

Peace

[lordkovacs]

i decided to eliminate my morning orange juice in favour of an extra fat free yogurt at lunch. II think I will be more full. Only time will tell. My calories are divided just as Darden recommends, so I'm happy about that. Also, I finally reached the 50 pound weight loss mark! Truly eventful. I have lost 1 pound each day beginning Sunday morning when I started HIT. I'm very happy about that progress. I can also see slightly more definition in my shoulders specifically. Still want to tighten the abs because there is some loose skin I fear.

Cheers.

[lordkovacs]

The day has gone well so far. I was very disciplined at breakfast eating just a little less than the past few days so I can save some room for later in the day when I get hungry. Seems to have worked because I had a larger lunch and am not hungry at work. I am going to go home and have to work out right away, which is something I haven't done, so I hope the intensity is as good as I want it to be. We'll see. I have to concentrate on putting more effort into squats. Update again after workout....

[Seltzer]

Congrats on hitting the 50 pound mark. You should be mighty proud of yourself.

You seem happy with your new routine. I purchased Darden's New HIT book from Amazon a couple of days ago and it should be here by Saturday, Monday the latest. I can't wait to start reading it and then actually getting back to the gym to hit the weights.

[lordkovacs]

Originally Posted by Seltzer

Congrats on hitting the 50 pound mark. You should be mighty proud of yourself.

You seem happy with your new routine. I purchased Darden's New HIT book from Amazon a couple of days ago and it should be here by Saturday, Monday the latest. I can't wait to start reading it and then actually getting back to the gym to hit the weights.

It really is a great book. On on my second read. I've lost another 3 pounds since starting the program, and have done 3 very hard workouts. I feel great. Let me know how it goes!

Peace!

[lordkovacs]

Tonight's workout was great. I did a little better on squats. I lowered the weight from the last workout by 10 pounds, and as a result I had much better form. I dipped a lot lower and was able to have 12 good reps. More weight next week.

I did Straight Arm Pullover at 50 lb dumbell, and was able to do 15 reps to failure. I tried the 16th but it wasn't budging. It was great! The
15th rep was difficult because I was trying to concentrate on not clenching my facial muscles at the same time as lowering the weight slowly to keep a solid 4/4 rhythm.

Stiff Leg Deadlifts were okay. I tried to do the overhand grip Darden recommends, but at that weight I needed to switch to over/under grip. HOpe this isn't too detrimental! I tried to concentrate more on pushing my heels into the ground. I managed 10 good reps, and 2 that were, well, not as great - too much rounding of back to compensate for tired legs.

Lat. Raises were good. I went to complete failure at 17 reps. I will raise the weight by 5 pounds for next week. I concentrated on keeping my arms straight and not jerking at the start of the movement towards the final few reps.

I lowered my bench press by 10 pounds in hope that I get a few more reps and more importantly, better form. I managed 9 reps, which were difficult. I couldn't get a 10th rep in. This is the right weight for me.

Shoulder shrug still remains a mystery to me. I did the same weight for shoulder shrug as for deadlift. I am not sure if that's normal, but I managed 12 reps. Perhaps I need to slow it down a bit?

Triceps ext. was AMAZING! I went to COMPLETE failure on rep 12. I almost dropped it down my back on the negative on rep 12. I managed to slide it down to the ground. I went to get a drink of water and my arm was just exhausted. Then it hit me that biceps would be next!

I did well on biceps. Again, I made it to complete failure. I thought I'd stop at 10, but I squeaked another two. On the last one, I stopped half way down the negative, held for 5 seconds, and slowly lowered. My biceps were just beating! I will raise weight by 5 lbs. for next time.

Wrist curl was done to failure as well. The last rep probably should'nt have counted because I held it at the top of the movement, but the top really was only halfway. Oh well. My forearms were dying.

Side Bend went well...I can really feel my obliques kick in. By the end of this, I was exhausted. I just laid on the ground. I sipped a ton of water.

Overall, a great workout. I'm glad I pushed harder this time, especiall on squats. Last workout had been a let down on squats.

Cheers.

[RTE]

Originally Posted by lordkovacs

. I dipped a lot lower and was able to have 12 good reps. More weight next week.

I did Straight Arm Pullover at 50 lb dumbell, and was able to do 15 reps to failure. I tried the 16th but it wasn't budging.

Stiff Leg Deadlifts were okay. I managed 10 good reps, and 2 that were, well, not as great - too much rounding of back to compensate for tired legs.

Lat. Raises were good. I went to complete failure at 17 reps. I will raise the weight by 5 pounds for next week.

I lowered my bench press by 10 pounds in hope that I get a few more reps and more importantly, better form. I managed 9 reps, which were difficult. I couldn't get a 10th rep in. This is the right weight for me.

Shoulder shrug still remains a mystery to me. I did the same weight for shoulder shrug as for deadlift. I am not sure if that's normal, but I managed 12 reps. Perhaps I need to slow it down a bit?

Triceps ext. was AMAZING! I went to COMPLETE failure on rep 12. I almost dropped it down my back on the negative on rep 12.

I did well on biceps. Again, I made it to complete failure. I thought I'd stop at 10, but I squeaked another two. I will raise weight by 5 lbs. for next time.

Wrist curl was done to failure as well.

Side Bend went well...I can really feel my obliques kick in. By the end of this, I was exhausted.

Overall, a great workout. I'm glad I pushed harder this time, especiall on squats. Last workout had been a let down on squats.
Cheers.

Seems like you are a little light on weights in some exercises, I say that because you are doing 12 and up so much. Here is what is to be sought, that the first weight you picked up you got 8 reps but couldn't get the 9th. Then you are seeking to add reps until you hit 12 or better in good form. So what do you do when you can do twice the reps like 17 on the lateral raise, you think of adding maybe 7.5 or 10lbs. I have always thought 5-10% should be added. I understand right now you are still looking for the right weight.

Form is king. Form consist of minimize momentum, cadence, range of movement, body posture and breathing. Watch it.

Good going!

[lordkovacs]

Yeah, I am adding when I reach 12 or more... but still getting used to going slow, so I've misjudged a couple exercises. I will aim to get 8 next workout and see where that leaves me. Did you get a chance to take a look at that email? No hurry though... just curious how much progress I've made. I lost anothe pound this morning, bringing my total to 4 pounds lost since Sunday.


Thanks...MIKE