Finally I had a normal morning. I got up today at 4:30 am after a good nights rest. I felt really good to be at home in my own bed for a change, I know my wife felt the same. I was psyched and ready to hit the gym and hit it hard today.

Today was back, shoulder and bicep day. My muscles were aching for a major pounding today and a pounding was what they would get.

After warming up the surrounding muscles and doing a couple of sets of pull ups to get the blood flowing through the back it was time to hit it hard.

Dead lifts - 1x6 - 135lbs, 1x6 - 225lbs, 1x6 - 315lbs, 1x4 - 405lbs, 1x4 - 500lbs (this was the heaviest I had ever gone on dead lifts before)
Bent rows - 1x6 - 315lbs, 1x10 - 225lbs

The remaining movements were performed using the H.I.T. technique
Wide grip pull downs to the front - 1x12 - 110lbs
Close grip pull downs - 1x12 - 150lbs
Seated pulley rows - 1x12 - 130lbs
Military press - 2 sets warm up, 1x6 - 135lbs, 1x6 - 185lbs, 1x6 225lbs, 1x2 - 245lbs, 1x8 - 185lbs,

The remaining movements were performed using the H.I.T. technique
Dumbbell press - 1x12 - 45lbs
Dumbbell bent laterals - 1x10 - 70lbs
Dumbbell front raises - 1x10 - 35lbs
Cable upright rows - 1x12 - 80lbs, 1x12 - 90lbs
Cable side laterals - drop set 8 reps with each weight - 30lbs, 20lbs, 10lbs
Barbell curls - 2 warm up sets, 1x10 - 115lbs, 1x8 - 125lbs

The remaining movements were performed using the H.I.T. technique
Dumbbell curls - 1x8 - 65lbs drop set to 8 reps with 35lbs
Cable curls - 1x10 - 100lbs, 1x10 - 110lbs
Machine preacher curls - 1x10 - 70lbs, 1x10 - 90lbs

I completely exhausted each muscle group today. As I am typing this I am totally spent. It feels great. I know it looks like a lot of workout for one day but notice that I did 1-2 sets max for most of my movements. The entire workout took me just a little over an hour.

I am looking forward to some good gains over the next 3-4 weeks while using my style of H.I.T. The pumps I am getting are out of this world. It was also nice to set a new personal best today on the dead lift with 500lbs. Now it's time to recover and prepare for a hard leg day on Friday. Until then.

Go Hard or Go Home,

Mblue533@cs.com

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