HIT Training Does work

Hi would like to share with you my training method that has worked for me over the past 12weeks.
But first i would like to share a brief introduction as to how I got to this point.
Ive been training inconsistently for the past 10 years and due mainly to work stress and incredibly long hours( up to 20 hours per day sometimes) I have been unable to make any decent gains.
My starting bodyweight was a scrawny 62kgs.
My first 2 years of training I gained 20kgs through hard work. I had to take time off and try to get back into to the game after stagnating and being unmotivated.This went on for a further 8 years in and out of gym and became fed up with my mediocre training. The longest period of consistency was that initial 2 year period and after that it was like 6 months back, 3years off,1 year back, 2 years off and I was becoming extremely lazy and unhappy.
I managed somehow, probably just by eating a lot to keep some of my gains, but being an ectomorph Iost plenty size and strength. I had to get back into the gym and find a routine that was not only structured around the basics( wherever possible but very simple , brief but fun.So here it goes.

I've just completed a 12 week HIT programme and gained a solid 6 kgs with it.
Start weight = 98kgs
Ending weight = 105kgs

2ml Testoviron per week, 25-50mg proviron everday
Preworkout -- Evox creatine ester -- 2tabs,1 Tab superanadrol
postworkout -- Musclemeal,Evox creatine ester -- 2tabs
5g Gabba with 5g Glutamine every evening after last meal.
Gonna start PCT in the next 2 weeks.




The programme is as follows

First phase of tranining = 8weeks

week 1,3,5,7

Day 1 -- Chest - Dumbell bench press,Dips
Back - barbell/dumbellrows/cable rows with wide bar
Triceps - Dumbellextension/pressdown
Biceps - Ez bar curls

Day 2 -- rest

Day 3 -- Leg Press = 100 reps -- only stop between reps to breathe - 3-5 plates per side.
Donkey calf raise
Lying Leg Curl
Deadlifts
Isolated dumbell Shoulder Press
Dumbell Shrugs

Day 4 -- rest

Day 5 -- Chest - Dumbell bench press,Dips
Back - barbell/dumbellrows/cable rows with wide bar
Triceps - Dumbellextension/pressdown
Biceps - Ez bar curls

Day6 -- Rest

day 7-- Rest


Week 2,4,6,8 is exactly the same exercises except legs and shoulders get 2 workouts per week and upperbody x 1 workout.
All exercises were performed with a negative of 8 secs and the last reps of each exercise was held in the sticking point for as long as possible.I then proceeded to performed rest/pause on all my exercises and when no more reps could be performed I grabbed a lighter weight and just cranked out as many reps as possible -- usually 4 - 6 and then rest/pause again with the lighter weight. the only body part i chose to do more than 1 exercise was chest. All bodyparts received only 1 exercise per workout.


Weeks 9 - 12

Exactly the same formula as above ,with the exception of 1 extra training day. So I was now doing 4 sessions per week.
So training days were Mon, Wed, Friday and Saturday.
I ate mainly carbohydrates for the first 8 weeks and introduced higher amounts of protein for the last 4 weeks.
I did not count calories or weigh my food. I guessed how much I needed by how hungry I felt and how long ago I ate. i figured out that I could get in loads of extra colories by downing a shake immediately after each meal.

week 13 - I took a whole week off of training and this weeki'm back at gym, hungry again.
I dropped the weights by apprx 20percent and doing everything veeeery slowly to avoid burning out.
i'll be doing this for the 8 - 12 weeks.

i'll post some pics of my progress.

Cheers for now.