Week 1 Report – My Six Week Workout

What Are the Basics of the Workout?

If you’re familiar with Max-OT training, this is similar.  It’ll be four to six repetitions with three sets.  I use low repetitions with heavy, for me, weight.  I lift four days/week with about three HIIT sessions, two directly after lifting.

My warm up consists of walking at 3.5/mph and doing warm up sets on my first exercise.  The warm up sets typically include 12 repetitions for the first set, 10 repetitions for the second set, and finally 8 reps for the final non-working set with a minute rest between each of these sets.  Between each working set, I take 1.5 minutes – 2.5 minutes of rest.

How I Performed Week 1

I’ll say it wasn’t necessarily the best, as I came off a couple of rest weeks.  One of those weeks was forced, the second was a needed mental, physical, and family time break.  Below are my stats for week one, here’s to improvement over the next five.

Monday – Legs
Exercise Set 1 Set 2 Set 3
 Deadlift  275 x 4  275 x 4  275 x 4
 Squat  245 x 6  225 x 6  225 x 6
 Barbell Lunges  155 x 6  155 x 6 155 x 6
 Leg Press Calf Raise  180 x 18  180 x 18 180 x 18
Tuesday – Chest/Triceps
Exercise Set 1 Set 2 Set 3
Incline Barbell Press 165 x 6 175 x 6 175 x 6
Bench Press 185 x 6 185 x 6 185 x 4
Skull Crushers 80 x 6 80 x 6 80 x 6
Weighted Dips 45 x 5 45 x 6 45 x 6
HIIT 3:00 – Sprint for 15 seconds and moderate job for 45*

*Typically I do ten minutes of these, but I was feeling pretty empty by the time I got around to these.

Wednesday – Back/Shoulders
Exercise Set 1 Set 2 Set 3
Weight Wide Grip Pullups 25 x 6 30 x 5 25 x 5
Bent Over Barbell Rows 135 x 6 155 x 6 155 x 6
Standing Barbell Shoulder Press 105 x 6 115 x 6 115 x 4
Front Raise 35 x 6 35 x 6 35 x 6
Dumbbell Reverse Fly 25 x 6 25 x 6 25 x 6
Dumbbell Shurgs 180 x 8 180 x 7 180 x 6
Thursday – Biceps/Abs
Exercise Set 1 Set 2 Set 3
Hammer Bar Curl 65 x 6 75 x 6 85 x 6
Standing Dumbbell Curl 40 x 6 45 x 6 45 x 6
Preacher Curl 80 x 6 90 x 6 90 x 5
Ab Circuit** 10 15 20
HIIT 10minutes – Sprint 15 seconds moderate at 45 seconds

**Ab Circuit consists of ab roller, medicine ball twist, and crunches. The number listed in the columns are the reps I did for each exercise and then took a minute break between each set.

Friday – HIIT

For this day, I do 25 minutes of 15 seconds box jumps and 45 seconds of jumping rope. You can get a hell of a sweat worked up from this despite what this guy says about box jumps. I still find him funny.  Below is what I looked like after completing it.

post-hiit-training

Self Assessment

  • I needed to concentrate on form a bit more as it came to my squats and deadlifts.
  • While HIIT training looks like a good idea on paper, performing this after lifting weights can feel a bit draining.  What I need to keep in mind is how it feels to accomplish a goal.
What I’ll Do Differently
  • Squat and Deadlift Issue – Ask my dad to help me out checking my form and make sure I’m coming down far enough.  I’m also going to lift just in socks as I typically wear running shoes and that can make my knees a bit wobbly while performing these lifts.
  • Just remember that HIIT Training doesn’t just have to be running.  I might mix in the stationary bike, elliptical, or even more box jumps.  I also need to keep in mind, those would just be ten minutes closer I’d be getting back to work.

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