Dorian's HIT Day 1 - Pecs & Bi's

So after slacking off for so long, I've decided that mss is my main priority right now. So what better way than good old Dorian's HIT?

For those who do not know what HIT is, it is a bodybuilding principal that was first presented to the world by non other than Arnold Schwarzenegger's rival then, the late Mike Mentzer.
It is a training principal that focuses on stimulating muscle fibres by breaking them through short and concise but extremely heavy weights as opposed to Arnold's training philosophy that requires one to spend 5-6 hours a day in the gym for 5-6 days a week.

So the legenday 6 times Mr. Olympia, the Mr. Intensity himself, Dorain Yates believed in Mike Mentzer's training philosophy and trained with him. Dorain's HIT is a variation from the original sheet made by Mentzer. He focuses on a couple of warm-up sets, typically 1 to 2 sets and only 1 working set where that particular set goes very heavy weights. Depending on the nature of the exercise, we are looking at a rep range of 6-8 and 8-10 reps on each working set. Regardless of the exercise, there will be no more than 3 sets (warm-up sets & working sets) in each exercise. Anything more, Yates calls it "conventional bodybuilding"

And back, today was pecs and biceps day. As usual, you always pick the larger muscle group to work on first, so pecs it is. And I was joined by one of my best friend and training buddy, Hector whose photo will not be revealed as he is known to be cuter than me as accordance to the blind chicks around us. Oops! Just joking.

Anyway, after thoroughly warming up our rotator cuff, we head straight on to my personal favourite for pecs, decline barbell bench press:
Warm-up Sets:
10 x 145lbs
8 x 165 lbs
Working Set:
6 x 210 lbs
dropped - 3 x 165 lbs

I know, I know, that's way lighter than I should be lifting at my weight.
But hey, I just recovered so give me a little break here.
These numbers HAVE to improve and they WILL IMPROVE.

Then we head on to incline dumbell press at 30⁰:
Warm-up Set:
12 x 45 lbs (each hand)
Working Set:
9 x 60 lbs (each hand)

Third, we got to work on the pec deck flyes but this is the kind I do not like. The kind that is not from Hammer Strength but from Technogym. In fact, all equipments in my home gym are Technogym crap. What the hell?:
Warm-up Set:
12 x 70 lbs
Working Set:
10 x 100 lbs

Last but not least, we work on the ever popular high-pulley cable crossovers:
Warm-up sets:
10 x 20 lbs (each hand)
10 x 20 lbs (each hand)
Working Set:
10 x 30 lbs (each hand)

So, done with pecs, took about 3 minutes rest, we head on to biceps.

For biceps, we did only two exercises but we were spent after that.

First stop, seated concentration curls:
Warm-up Sets:
10 x 20 lbs (each hand)
10 x 20 lbs (each hand)
Working Set:
10 x 25 lbs (each hand)

Second and already the last exercise for biceps, standing straight barbell curls:
Warm-up Set:
10 x 65 lbs
Working Set:
10 x 100 lbs
negatives via cheat reps - 3 x 100 lbs.

Then we finished off our session with 3 sets of exercise for abs:
Tri-sets:
20 x crunches, 20 x raised-legged crunches & 20 x double crunches

We sat down for about ten seconds when I heard a dupstep remix of the new Avicii vs Nicky Romero song so I went dashing towards the front desk to find out source, only to be disappointed.
Anyway, we rested for a while till we stopped panting and I had my 1 serving of Cell-Tech and went back home for a serving of ON Caseine Protein. After bitching around Facebook, here I am.

So that's all for tonight, see you next time folks.

Back to Work

So today is the day I'm back in the gym again. Like I mentioned last time, I lost over 6lbs over the weekend due to a serious illness. I felt better so I went back to the gym today.

During the day, I kept pondering whether what I should do in the gym. Should I be lifting heavy? Should I be doing cardio or should I just do a full body workout? Then I realized, I should wait till I step into the gym and I'll know because my instincts have never lied to me.

So I decided to start of with some very light deadlifts to warm up my lower back and hamstrings:
2 x 10 @ 120lbs
Like I said, it was really light.
I maintained that weight and did some power cleans:
3 x 5 @ 120lbs

Wide-grip chin-ups:
3 x 6 @ body weight

Hyperextensions:
3 x 10 @ body weight (Super slow negatives)

Parallel-grip chin-ups:
3 x 6 @ body weight

Good mornings:
3 x 10 @ 40lbs (Bar only, super slow negatives)

Reverse-grip chin-ups:
3 x 6 @ body weight

I then went on to work on some abs:
Tri-sets (3 x 20 each):
1. Crunches
2. Raised-legged crunches
3. Double crunches
And I finished up with 3 x 15 of leg raises.

So that's about it. Like I said, this is just a light workout but because of not being fully recovered and trust me, with just these, they are already enough to suck the life outta me. But hey, when a man's gotta rest, a man's gotta rest.

Oh and yeah, I thought of rather than doing things randomly, I will begin to stick to certain plans like I used to do but this time, probably with a twist and I'll stay onto a single plan for a longer period. So the title will tell you what plan I'm roughly in with which week and day I'm into the plan.

So that's all for now. See ya next time.

I'm Coming Back

I know, I know, I haven't posted anything for more than a year but that doesn't mean I didn't do anything. I have gained quite a bit of mass but recently, I find myself a little aimless as I go through the workouts in the gym. It's not that I have no idea what I was doing, I wasn't as determined as before.
So, as advised by one of my biggest inspirations in bodybuilding, Big Kris, I've decided to come back to this blog. Oh yeah!

I'm gonna stick with what I have been doing last time, write down as much details of my training, feelings and thoughts of every workout and also certain bodybuilding articles that draws my attention.

Today's a rest day and it is only because that I have been very sick for the past 2 days. I have lost over 6 lbs for that. But what made my day was that I received a signed autograph by my favourite bodybuilder and current Mr. Olympia, Phil "The Gift" Heath! Check it out!

Yeah man, get jealous people.

So this motivates me even more. I can't even describe that thrill in me. So fellows, be sure to stay tuned and I will update as much onto this blog as I possibly can. As for now, ciao!