HIT Basic - week 4 - Quickies, quality, and ... um, well, some other qu- word that eludes me...

Wednesday, 28 January 2015 
231 lbs, 10 min + 19 min. 
hydrated, confident, focused, curious though how a true HIT workout would have played (badly, I suspect)

[I set today as a Not To Failure (NTF) workout. Friday will be a true, all-out HIT workout. I learn something new every day with this entire method. For example, apparently, Arthur Jones himself--who trained like a beast--used a 3-3 cadence. That is what I tried tonight. As such, I want to err on the side of "heavy", and I feel that, unless I'm doing an explicitly "super slow" regimen, a 4-4, 3-1-3-1, etc. cadence forces me to go lighter than I could for MMF in the anaerobic window (6-10 reps). 

In other words, I like lifting/pushing/pulling heavy things, wot.

Let it be noted that, even though I did stopped short of HIT failure, I used heavier resistance, and will use the same basic numbers on Friday.] 

warmup: elliptical machine, stretching, bathroom, etc.

leg curl: 110 lbs. x 7

leg extension: 120 x 8

leg press: 250 x 7

seated calf raise: 180 x 11

Nautilus chest press: 210 x 8

Nautilus MP: 90 x 5

T-row: 125 x 6

pullover: N/A

cable curl: 80 x 10

Nautilus tricep extension: 70 x 8

farmer carry: 85/85 x 70 steps, 20 steps

HIT Basic - week 4 - Good workout! Hurray for rowing!

Monday, 26 January 2015 
230 lbs., 15 min + 30 min. 
well hydrated; focused; steady, tight form

[I made a serious effort to maintain a 3-1-4-0 cadence on all repetitions (as in, 3 seconds concentric, 1 second static, 4 seconds eccentric, and smooth turnaround, though it just dawned on me that I should have made it a 3-1-4-1 cadence. God willing, I'll do that next time and on Friday, though Wednesday will be a NqTF (Not quite To Failure) workout.]

warmup: elliptical machine, stretching-ish, motions

leg curl: 100 lbs. x 10c 

leg extension: 100 x 12c 

leg press: 225 x 15c 

calf raise: 230 x 12c 

Hammer press: 200 x 11e 

Pendlay row: 125 x 9c

pullover: 90 x 8c

cable curl (rope handle): 70 x 11e

Nautilus MP: 80 (?) x 10c 
[Was not really sure what the plates amounted to, but in the right ballpark it felt like 80 lbs.]

farmer carry: 85/85 x 81 steps 

tricep cable extension (rope handle): 70 x 10e

+ + +

A very good workout this evening. More controlled than last workout, though actually stronger in some exercises.

Today was also my first day as an assistant rowing coach at my old high school. I'll be helping with the middle schoolers. We did a baseline fitness assessment today, involving a circuit of a flexibility test, a timed run, jumpies, burpees, and planking. Some students remarked, with shock, "You're so quick! You're so flexible!" Funny to think that I'm in better shape than a bunch of healthy, young people, but, hey, I've got experience and obsession on my side.

It feels amazing to be back on my old stomping grounds. Rowing is "a part of me" on a deep, existential level. Even now I'm getting goose bumps thinking about what it meant and means to me. However, I need to keep reminding myself to observe (the other coaches, the existing boathouse culture, etc.), not only so I can refresh my rowing savvy after two decades off the water, but also so I don't come across (even moreso!) as a blowhard and/or know-it-all. Should be fun. :)

Patience... Humility... Confidence... Intensity... Progress...

HIT Basic - week 3 ... Sic et Non...

Friday, 23 January 2015 
15 + 37 min., 231 lbs. 

[Wow, I'm startled that I've put on at least five pounds in the past couple weeks. I've even cut a little fat. #yayHIT]

warmup: elliptical machine, BATHROOM, stretching, BATHROOM (pre-race shakes, right?)

leg curl: 100 lbs. x 14c

leg extension: 100 x 16c

leg press: 250 x 13e

db pullover: 90 x 10c
[First time I have ever truly "failed" on a pullover, hooray! Progress...]

Hammer press: 200 x 9c

T-row: 125 x 8c

db MP: 45 x 9e

bb curl: 80 x 8e*
[Slight cheat on seventh concentric, total body English on eighth, eccentric FAIL.]

bb tricep extension: 65 x 9e**
[Last two concentric phases were all body English for good negatives.]

farmer carry: 85 x 73 steps, [unintended but interesting chat break], 62 steps

calf raise: 240 x 13e

+ + +

Had some interesting exchanges tonight, about which I would like to make a brief video soon. The title "sic et non" refers to how this was (yes) a high-intensity workout in terms of exertion, but was not (no) in terms of some delays I allowed myself.

I did take a little more time between exercises compared to last workout.

HIT is awesome!

I am very tired tonight. That's nice. Not mentally tired, just, I can feel the exertion still smoldering in my muscles.

Next week I'll do a MWF regimen, but will not go to failure (i.e. will go lighter) on Wednesday.

I think I'll invest in some protein powder here sooner or later, but it's no rush.

HIT Basic week 3 - Das what I'm talkin'bout...

Tuesday, 20 January 2015 
226 lbs., 35 min.

warmup: elliptical machine, stretching (6-7 minutes)

leg curl: 100 lbs. x 13c

leg extension: 100 x 11c

leg press: 250 x 13e

db pullover: 90 x 8e

seated Hammer press: 180 x 10c

T-row: 125 x 7c

db MP: 45 x 9e

bb curl: 80 x 7e*
[body English on last couple concentric exertions]

db tricep extension: 65 x 8e*
[body English on last couple concentric exertions]

farmer carry: 85 x 65 steps, pause 35 steps

standing calf raise:  230 x 13c

+ + +

I decided to increase the resistance, in order to lower the rep range, and thereby save more aerobic capacity for moving faster from one exercise to the next. This felt good, both going heavier and maintaining the "conditioning" aspect of HIT. I may wait until Friday to workout again, or just keep it on Thursday and then resume a MWF schedule next week.

HIT Basic regimen, week 2... and a readjustment...

Saturday, 17.1.2015
225 lbs., 52 minutes

warm-up: elliptical machine, stretching, motions

Leg curl: 90 lbs x 17c

Leg extension: 90 x 17c

Leg press: 210 x 22
(blech; Not true failure, but my exertion headache kept me in check)

db pullover: 85 x 11e

Hammer chest press: 150 x 15e

T-row: 115 x 10c

db MP: 40 x 3 / 45 x 7e

BBC curl: 75 x 10e
:)

db tricep extension: 60 x 10e
(with two body English concentric cheats)

db farmer carry:
85 x 65 steps left hand /
85 x 65 steps right hand /
80/85 (L/R) x 50 steps
85/80 (L/R) x 31 steps

standing calf press: 240 x 15c

+ + + 

Got an exertion headache on Wednesday, took Friday off, felt it again on Saturday on pullover and leg press, but focused on breathing (avoid Valsalva) and it felt much better, so the rest of the workout felt very good. Have been taking a lot more ibuprofen than usual, and really hydrating. I will survive.

I am pleased with my strength gains so far, and will only workout this Tuesday and Thursday, but will ratchet back some weight gradients in order to increase the conditioning component of this HIT regimen. Faster but lighter. Then heavier again.

Saturday and Sunday I did some forearm and ab workouts: mace, ab wheel, 1.5 gripper, 25-35 minutes each, and took a good walk with the family Monday evening.

New HIT regimen - Basic Week 2

Wednesday, 14 January 2015 
HIT Basic Week 2.2 
38 minutes, 224 lbs. 

warm-up: elliptical machine, stretching

leg curl: 90 lbs x 16c

leg extension: 90 x 15e

leg press: 200 x 19e

db pullover: 80 x 12e

db BP: 70 x 12e

T-row: 130 x 2 / 115 x 9c

db MP: 35 x 13e

bb curl: 70 x 11e

db tricep extension: 50 x 14e

farmer carry: 80 x 80 steps (left hand), 82 steps (right hand)

standing calf raise: 240 x 13e

+ + +

The "e" and "c" in the above notes refers to when I "failed": c refers to the concentric phase, in which I could no longer overcome the resistance, and e refers to the eccentric phase, in which I could no longer control the resistance "on the way down" (as it were). Also, failing on "e" means that the concentric phase involved a spotter or body English.

I took an average of a minute of rest between each exercise, which made each effort a little less ragged (compared to last time).

I enjoyed the 2c/4e cadence of this workout and the T-row was a nice change.

On Friday I will add a two-handed farmer carry after the unilateral carries. It's such a great exercise. I would love to work in some "trap days" but I don't want to undermine my progress by giving short shrift to rest.

HIT update... Getting there... No one trains hard...

Monday, 12 January 2015 

30 minutes, 224 lbs 

I was feeling residual soreness from Friday's workout, which goes to show that even these "one set workouts" can really cut a groove into your muscular inroads--and in only half the time! Granted, Saturday I did an ab and forearm workout (space mace, CoC #1.5, perfect ab wheel, and ipsilateral/oblique kb lifts--about 30 minutes), but these workouts continue to benefit me as much as I exert myself in them. 

I continue to learn more about the HIT method, and apply small tweaks to each workout. On Monday, for example, I went for higher reps on lower body exercises, used a spotter on at least one exercise, and used some body English to overcome concentric failure to end on an eccentric negative. 

Tomorrow (Wednesday) I will be lowering my weight a little on lower body, in order to fail at a higher rep range, and going heavier on upper body, for the opposite goal. I will also shorten my concentric (flex) phase to about 2-3 seconds, while keeping my eccentric (release) phase a good 4-5 seconds. I don't find bent rows very gratifying for this kind of workout, so I may use a bench-assisted T-row instead, or just use a slightly more upright stance. 

Oh, also, one other change I will make is to give myself a little more rest between each exercise. By the leg press, my legs were trembling, and by the bb curl, almost my entire lower body was shaking, so much so that I gulped down a Cytomax to avoid "bonking". I love the strength/conditioning aspect of HIT, but I also realize that the conditioning intensity needs just as much time to develop as the strength component. So at least a water break between each exercise will be the order of the day. 

In any case...

leg curl: 100 lbs x 12 

leg extension: 100 x 11 

leg press: 200 x 13 

db pullover: 70 x 12 

db BP: 65 x 11 (with spotted failure) 

Pendlay row: 145 x 4 / 135 x 6 

db MP: 35 x 9/1 (exhausted pause before tenth rep) 

bb curl: 60 x 10 

db tricep extension: 50 x 8 

unilateral farmer walk: 80 x 71 steps (L), 73 steps (R) 

Coda: I was the only person who made any "noises" or showed real signs of exertion, for which I did earn the occasional "look". But hey--go big or go home, and why waste an hour when half an hour is enough? 

HIT is IT? So far, very good...

HIT Beginner regimen 
Week 1 - from 5 January 2015 

As one reviewer puts it:

Though I am firmly committed to the HIT program, it should be recognized that this is not the only lifting program that works. Empirically, it is hard to completely discard other programs. It should also be noted that HIT is not a magic formula. In order to get great results, you will have to be diligent in your focus and effort every workout. The intensity required to exercise your muscles to failure takes a healthy dose of commitment and hard work. ... While other lifting programs do work, I feel strongly that the HIT program is the most effective technique for lifting with regards to the time you have to put in. You may be able to get comparable results with another lifting program - but it may take 2-3 times the amount of time required for the HIT program. Anyone who wants to get the most out of his or her workout in the least amount of time ... should strongly consider the HIT program. 

After only a week, I heartily agree. Then again, I think my own instinctive meanderings in the gym have brought me closer and closer to a HIT-style mentality. Tow it: Go heavy or go home, rest is the missing ingredient in most programs, and cheating on form is just cheating on yourself. IOW: Patience, humility, confidence, consistency.  

As such, here is what I have done in my first week on "Ell Dardon's" HIT program. (Let the record state that, aside from good results and less time in the gym, one other nice thing about HIT, is that the notes for three workouts -- which is the most you'll ever do in a week according to HIT principles -- fits on one sheet of smallish notepad paper, in three columns.) Please note that the third workout (9 Jan 2015) was the first time that I seriously tried to go to real "momentary muscular failure". After more research this week I not only learned--thanks in no small part to Daye -- that staying in the anaerobic range entails differing rep ranges for different muscle groups (viz. 15-20 for hip exercises, 10-15 for leg exercises, and 6-12 for upper body), but also that the "momentary" idea in this regimen is physically precise: it means not a temporal pause but a tangential change in power at any given point on one's workout. That is to say, I was being too strict by assuming that all "cheating" is verboten in HIT. Actually, body English is necessary to work past MMF if a spotter is not present (i.e. to cheat with a shorter, sloppier concentric motion so as to perform one last tight eccentric effort). Basically, MMF means that you lost tight concentric form, and intensity means that you go past that "canary in the mine" to reach true muscular fatigue. One brutal set is enough, but making a single set truly brutal entails "cheating" or spotting once you detect MMF. 

Does that make any sense? 

Wever. It works. I'm sure of it. 

For now, though, the numbers, for posterity: 

1/5/15 

leg curl: 80 lbs x 10 

leg extension: 80 x 9 

leg press: 180 x 10 

db pullover: 50 x 11

db BP: 45 x 12

db bent row: 50 x 9

db MP: 35 x 7

bb curl: 50 x 9

db tricep press: 40 x 10

bb wrist curl: 20 x 12

--------

1/7/15 

leg curl: 80 x 11 

leg extension: 80 x 10 

leg press: 180 x 11 

db pullover: 55 x 11

db BP: 55 x 11

db bent row: 50 x 9

db MP: 35 x 8

bb curl: 50 x 10

db tricep press: 40 x 10

bb wrist curl: 40 x 9

-------------

1/9/15 

1 leg curl: 90 x 12 

2 leg extension: 90 x 11 

3 leg press: 90 x 13 

4 db pullover: 60 x 13 (failure? could have done one more!)

5 db BP: 60 x 11

6 db bent row: 50 x 10

7 db MP: 35 x 9

8 bb curl: 60 x 9

9 db tricep press: 45 x 11

10 unilateral farmer carry: 80 x 60 steps (left hand) / 53 steps (right hand)

+ + + 

On Monday, God willing, I will up the reps on exercises 1, 2, 3, 7, 8, and 10, while raising the weight on exercises 4, 5, 6, and 9.