Another killer HIT workout of my own design again today.
Calf Raise - 6 plate warm up, 8 plates x18
Hip Belt Squats - 145lbsx10 warm up, 231lbsx30 reps!
Seated Leg curl - 2 platesx6 warm up, 2 platesx20
Lunge - 45lbsx6 each leg warm up, 135lbsx10 each leg
That was hard but what was interesting is that it was my lungs rather than my legs giving out on me. One circuit of this was enough.
Knee Jumps - x2x2 plus 15kg platex2
Plyo Pushupsx3x3x3
Toes to bar - x15x10
This was a nice interlude. Interesting to do the knee jumps with my legs feeling like jelly.
DB Alt Press - 70'sx11
Chins with 35lbsx12
Dips with 35lbsx15
Whilst I am getting to the gym at quiet times I will continue with these HIT workouts. They are short, very intense and very draining but done twice a week I can cope with them.
The truth about HIT is that to make it work you must learn the ins and outs of your own body and be honest enough to know when to push hard and when not too. This is especially true when training alone like I do. Pushing to failure all the time would lead to staleness and mental destruction. This is detrimental. It's far better to set individual targets within the circuits and see how you feel when you are close to hitting them. Sometimes you set a goal of 15 reps and it is too easy so you push on and do 18 or 19. However, there may be a trade off with the reps you can manage in your next set. You have to weigh it up and see which exercise is worth giving the most too.
Nick
Nick, that looks brutal, mate.
I showed a few people your youtube vid of your kneeling jumps the other day... they were very impressed.
Keep up the good work.
Posted by: Jason Lake | June 09, 2008 at 05:13 AM