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.
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.
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