Melvin and Josh's HRT LOG (neginfluence04 & alchemist405) [Archive]

neginfluence04

12-03-2011, 01:14 AM

Well smashed out our first session to find our 1 rep max tonight. On most 1 rep exercises it went from 1 into 2 and even 3 reps I just felt really strong tonight and tried to really push my self.

SEATED ROWS = 350lbs (for reps) NOTES: I had to pin a 25lb plate to the machine and still smashed out 5 reps,

WIDE GRIP LAT PULLDOWN = 295lbs (for reps) NOTES: I had to pin a 45lb plate to the machine and still smashed out 3 reps,

T-BAR ROWS = 270lbs (for reps) NOTES: I have never done these before but loved them and can't wait to do them again.

BAR BELL CURL regular grip = 145lbs NOTES: I started at the EZ Bar Curl Station but the weights only weight up to 110lbs. So I had to grab a big boy bar bell and add more weight I ened up knocking out 3 clean reps.

BAR BELL CURL reverse grip = 130lbs NOTES: I knew I would have to jump to the big boy bar bell and add some 45lb plates. In all I felt really strong tonight and can't wait for Monday.

BENCH WRIST CURLS regular grip = 70lbs NOTES: These are another first for me I have never done these and to be honest I felt like a weakling.

BENCH WRIST CURLS reverse grip = 60lbs NOTES: Also another first for me I have never really workout out my forearms directly.

Check back tomorrow for more 1 rep max stats to be posted. My workout partner should be posting his 1 rep max stats as well either tonight or tomorrow. At 200lbs he's a little beast I thought he was going to show me up on T bar rows tonight. It made me dig deep and go heavier than I had originally planned.

alchemist405

12-03-2011, 01:59 AM

Melvin and I set out to see what our max is tonight. I was feeling pretty good tonight, I had 9 hours of sleep, and a good combination of meals today. I was ready to DO WORK!!!

SEATED ROWS = 275lbs (2 reps) NOTES: I also had to place a pin into the machine for a 25lb plate.

WIDE GRIP LAT PULLDOWN = 225lbs (2 reps) NOTES: I was pretty stoked for my result, but in due time I will be higher....

T-BAR ROWS = 225lbs (1 rep) NOTES: I also have never done these before, but I pushed myself and felt great to knock out 225!!! pretty stoked.

BAR BELL CURL regular grip = 110lbs (2 reps) NOTES: I was at 80lbs felt great to jump up more! I was ready to push myself.

BAR BELL CURL reverse grip = 90lbs (1 rep) NOTES: The reverse was a bit of a task for me... in due time!

BENCH WRIST CURLS regular grip = 60lbs NOTES: I have done similar exercises, but this was far rougher am excited to incorporate this!

BENCH WRIST CURLS reverse grip = 50lbs NOTES: I don't really wanna talk about....lol :/ in due time! I can't wait though to increase this as we go on!

Tonight's session was a success. I gotta give credit to Melvin for pushing me for that extra plate to do 225lbs on T Bar Rows! It felt pretty damn good to handle my biz getting it up! Melvin had me wide eyed and open jaw when he did the big boy bar bell lol! I'll be there very soon bro! ready to hit it hard tomorrow for our next max session.

neginfluence04

12-03-2011, 02:00 AM

Josh and I workout really late at night unfortunately we both work nights and have other obligations like family and school during the day. We usually don't hit the gym until 12:40am but on the plus side we usually have the whole gym to ourselves.

alchemist405

12-05-2011, 03:08 AM

I'm reporting that Me and Melvin knocked out our first session of HRT Shoulders and Arms as scheduled. I will be posting the stats later on today along with Video being shot during the session. I apologize for our lateness on posting, but we are handling our bizness! Sleep is of importance right now and I will be back to show our progress, also we have our photos before starting the program as I did not take them with my camera my partner will be posting them later today. As a team each of us carry a responsibility to play our role in this journey so please be patient with us.

neginfluence04

12-05-2011, 07:25 AM

I'm gunna pull a Kanye and go ahead and say, "all of y'all might have good video but Melvin and josh have the best HRT video of all time". I'm still doing some editing to the video but look for it to be uploaded later today along with the before pics and our before info.

Let me go on record right now and say HRT is no joke. Last nights session had my damn shoulders, biceps, and forearms on fire. The pump was nasty and the burn lasted until the next set. I'm stoked and can't wait for tonight's leg training if it is anything like last night the. I believe both Josh and myself will enjoy our 12 weeks in HELL.

shortstack74

12-05-2011, 08:55 AM

Nice work guys, can't wait to see the video. I hit HRT chest on Thursday and I'm still a little sore.

Jeremy

neginfluence04

12-05-2011, 08:55 AM

neginfluence04

12-05-2011, 04:08 PM

Day 1 week 1 Dec. 5th, 2011

http://www.bodybuilding.com/fun/images/2011/hrt-animal-hellraiser-trainer-hell-workout-1.jpg

SHOULDERS

• The shoulders take a lot of punishment in bodybuilding. It's important to hit the anterior, posterior and middle deltoids in training.
• Anyway, shoulders are recruited in so many movements needed to sculpt a complete physique. Shoulder training also provides the opportunity to hit the hard-to-reach clavicular head of the pectoralis.
• Everyone's physique is unique in many ways. When performing these exercises, be sure to find the comfortable range of motion that best suits you.
• In HRT we do three different exercises for complete shoulder development, with a fourth exercise added later in the week (You'll see why this makes sense a little later.)

Seated Front Press / Overhead Press

http://www.bodybuilding.com/fun/images/2011/hs1-e1-seated-front-press-1.jpg

NEGINFLUENCE04
1st warm up set starting weight (50lbs plus bar) total reps (12 working reps)
2nd warm up set ending weight (140lbs plus bar) total reps (12 working reps)
3rd warm up set ending weight (150lbs plus bar) total reps (12 working reps)
1st Hellcentric working set weight (180lbs plus bar) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (150lbs plus bar) reps (8 working reps + 4 Hellcentric reps)

ALCHEMIST405
1st warm up set starting weight (50lbs plus bar) total reps (12 working reps)
2nd warm up set ending weight (100lbs plus bar) total reps (12 working reps)
3rd warm up set ending weight (120lbs plus bar) total reps (12 working reps)
1st Hellcentric working set weight (110lbs plud bar) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (100lbs plus bar) reps (8 working reps + 4 Hellcentric reps)

This works the anterior, middle deltoids, as well as hitting the clavicular head of the pectoralis. This movement also hits the traps and even digs into the supraspinatus.

neginfluence04

12-05-2011, 04:10 PM

Barbell Front Raise
http://www.bodybuilding.com/fun/images/2011/hs1-e3-front-barbell-raises-2.jpg

NEGINFLUENCE04
1st warm up set starting weight (30lbs EZ Curl bar) total reps (12 working reps)
2nd warm up set ending weight (40lbs EZ Curl bar) total reps (12 working reps)
3rd warm up set ending weight (60lbs EZ Curl bar) total reps (12 working reps)
1st Hellcentric working set weight (40lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (40lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)

ALCHEMIST405
1st warm up set starting weight (30lbs EZ Curl bar) total reps (12 working reps)
2nd warm up set ending weight (40lbs EZ Curl bar) total reps (12 working reps)
3rd warm up set ending weight (40lbs EZ Curl bar) total reps (12 working reps)
1st Hellcentric working set weight (30lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (30lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)

This exercise hits the anterior deltoid primarily, the clavicular head of the pectoralis major and the short head of the biceps brachii, which warms up the biceps for their turn to be tortured.

neginfluence04

12-05-2011, 04:16 PM

Dumbbell Side Lateral Raise
http://www.bodybuilding.com/fun/images/2011/hs1-e2-side-lateral-raises-2.jpg

NEGINFLUENCE04
1st warm up set starting weight (20lb dumbbells per arm) total reps (8 working reps + 4 Hellcentric reps)
1st Hellcentric working set weight (15lb dumbbells per arm) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (15lb dumbbells per arm) reps (8 working reps + 4 Hellcentric reps)

ALCHEMIST405
1st warm up set starting weight (10lb dumbbells per arm) total reps (12 working reps)
1st Hellcentric working set weight (10lb dumbbells per arm) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (10lb dumbbells per arm) reps (8 working reps + 4 Hellcentric reps)

This exercise is for the middle deltoid primarily. However, the anterior and posterior deltoids have to step up and guide the movement with accuracy and direction. This movement also activates the supraspinatus deep in the shoulder.

Stretches
http://www.bodybuilding.com/fun/images/2011/injury_stretch.jpg

Now, it's time to move into biceps, but before we do remember to get your stretches in between body parts. It’s best to stretch the muscle group you just worked out within 5-10 mins of last working that muscle group.

1st Shoulder Stretch: Set the Olympic bar at squat height. Reach both hands out behind you and put the bar in the crooks of your elbows. Slowly bend your knees just enough to create the stretch while helping out slightly.

2nd Shoulder Stretch: Pull your arm across your chest, while pushing that arm against your chest with the other arm. Then alternate.

neginfluence04

12-05-2011, 04:17 PM

neginfluence04

12-05-2011, 04:19 PM

Reverse Barbell Curl

http://www.bodybuilding.com/fun/images/2011/hs1-e5-reverse-barbell-curls-2.jpg

NEGINFLUENCE04
1st warm up set starting weight (40lbs EZ Curl bar) total reps (12 working reps)
2nd warm up set ending weight (50lbs EZ Curl bar) total reps (12 working reps)
1st Hellcentric working set weight (60lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (60lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)

ALCHEMIST405
1st warm up set starting weight (30lbs EZ Curl bar) total reps (12 working reps)
2nd warm up set ending weight (50lbs EZ Curl bar) total reps (12 working reps)
1st Hellcentric working set weight (50lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (50lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)

this exercise engages the brachioradialis primarily and also hits the biceps brachii, the brachialis and additional forearm muscles including the extensor carpi radialis longus, extensor carpi radialis brevis, extensor digitorum, extensor giti minimi and extensor carpi ulnaris.

This movement will help warm up the forearms for what's to follow,

neginfluence04

12-05-2011, 04:20 PM

Reverse Barbell Wrist Curl
http://www.bodybuilding.com/fun/images/2011/hs1-e6-reverse-wrist-curls-2.jpg

NEGINFLUENCE04
1st Hellcentric working set weight (20lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (30lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)

ALCHEMIST405
1st Hellcentric working set weight (20lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (30lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)

When performed properly, reverse wrist curls work the majority if not all the forearm extensors.
These muscles tend to be easy to injure, so we will want to go a little easier on the forced negatives for these. Just a small amount of pressure does the trick.

Barbell Wrist Curl

http://www.bodybuilding.com/fun/images/2011/hs1-e7-wrist-curls-2.jpg

NEGINFLUENCE04
1st Hellcentric working set weight (30lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (30lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)

ALCHEMIST405
1st Hellcentric working set weight (30lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (30lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)

This will finish our forearm work and leave them incredibly pumped. These hit the flexor carpi radialis, pulmaris longus, flexor carpi ulnaris, flexors difitorum superficialis and profundus.

Stretches

http://www.bodybuilding.com/fun/images/2011/injury_stretch.jpg

Now that we’ve finished off both our biceps and forearms we need to do some light stretching.

Biceps/Forearms Stretch: Set an Olympic bar at the height of a barbell shrug. Place your fingers toward you on the bar. Slowly lean forward and down while pushing your elbows forward.

neginfluence04

12-05-2011, 04:21 PM

Supplements

http://www.bodybuilding.com/fun/images/2011/supplement-corectly-during-the-hellraiser-workouts.jpg

NEGINFLUENCE04

Orange Triad Multi-Vitamin: at 6 tablets total taken three times daily
Oxi-Mega Fish Oil: at 3 tablets total taken three times daily
Bioforge (v3): at 4 tablets total taken twice daily
Thermolife Creatine: at 4 tablets total taken twice daily
Controlled Labs Purple Wraath: 12oz post workout drink taken once daily with 45 mins of completing workout
Controlled Labs White Flood: 16oz pre workout drink taken once daily 45 mins before workout
Controlled Labs Green Magnitude: 16oz drink consumed during workout once daily
Scivation Whey protein:16oz shakes taken twice daily (one morning with skim milk & second taken post workout)

ALCHEMIST405

Orange Triad Multi-Vitamin: at 6 tablets total taken three times daily
Oxi-Mega Fish Oil: at 2 tablets total taken twice daily
Controlled Labs Purple Wraath: 12oz post workout drink taken once daily with 45 mins of completing workout
Controlled Labs White Flood: 16oz pre workout drink taken once daily 45 mins before workout
Controlled Labs Green Magnitude: 16oz drink consumed during workout once daily
Optimum Whey protein:16oz shakes taken twice daily (one morning with whole milk & second taken post workout)

just waiting on that Animal Pak to come in so we can switch up our supplement intake. BTW thanks for the free gear and supplements can't wait to see what we receive.

neginfluence04

12-05-2011, 04:39 PM

Daily Food Intake for the day

http://i280.photobucket.com/albums/kk197/Ragingmuscle/HellRaiserTrainingNutritionHeader.jpg

NEGINFLUENCE04

Breakfast: 4 hard boiled eggs, 2 cups of oatmeal, and 15 blue berries.

Snack: 16 oz protein shake and 2 stix of cheese

Lunch: 12 oz of lean ground beef and 2 cups of whole wheat pasta

Snack: greek yugurt and 2 cheese stix (Just had this meal)

Dinner: 16 oz of chicken, 4 corn tortillas, diced onions, diced tomatoes, and cheese (will be cooking this meal for dinner tonight)

Snack: 16oz protein shake and 8 oz of chicken and 1 small sweet potato (haven't had this meal yet it will be my post workout meal)

Thoughts: This mornings workout was brutal yet I loved every second of it. I may have gone a little to light on some lifts and to heavy on others but I'm learning as we go and will make the necessary adjustments if needed. The Hellcentric reps are no ****ING JOKE I maintained a pump and burn until I started my next set. After finishing shoulders I could barely lift my arms parallel with the floor. I really enjoyed this mornings workout and can't wait to kill legs tomorrow morning. I'm probably the FATTEST guy selected for this challenge and my goal is to drop from 290lbs down to 250lbs. I have received a details from RAGE on a diet plan to help my meet my goals. Over the last year and half I have dropped roughly 70lbs and I'm looking to make add another 40lbs to that to bring my total weight loss up to 110lbs in 2 years. So far we are enjoying our stay in hell and will continue to stay here until we are kicked out. I would like to thank Rage, Diesel, and the other guys from Animal for choosing us to run this program for the next 12 weeks. All I can say is don't count the fat guy out because in the end you will find your self eating a big piece of humble pie.

neginfluence04

12-05-2011, 04:58 PM

Here are the required before pictures of my BIG ASS

http://i132.photobucket.com/albums/q26/negativeinfluence2004/Picture001-6.jpg

http://i132.photobucket.com/albums/q26/negativeinfluence2004/Picture002-4.jpg

http://i132.photobucket.com/albums/q26/negativeinfluence2004/Picture003-3.jpg

Here are Josh's photo's (alchemist405)

http://i132.photobucket.com/albums/q26/negativeinfluence2004/Picture004-4.jpg

http://i132.photobucket.com/albums/q26/negativeinfluence2004/Picture005-4.jpg

http://i132.photobucket.com/albums/q26/negativeinfluence2004/Picture006-4.jpg

neginfluence04

12-05-2011, 08:55 PM

legs in t-minus 1 hr 30 mins then my last meal for the day.

GallmanFitness

12-06-2011, 05:15 AM

Y'all liking this as much as me yet?!?
Crazy stuff
Get big!

shortstack74

12-06-2011, 08:55 AM

Hey Brothers.

I like the videos and you guys look like you have the hrt down pretty well.

Keep after it as hard as possible and I think you'll see alot of gains. Keep your food as clean as possible and just get it in, no matter what, and you'll see alot of body comp changes. I would think that with this extreme system of lifting you may see alot of guys loose a little weight the first few weeks if the calories arent super high.

Anyway, looking good guys, keep it up.

Jeremy

neginfluence04

12-06-2011, 09:00 AM

So far we both are really liking the program, the pain, and the soreness. Last nights leg workout was brutal but I loved every second of it. The only thing I didn't like was the hack squats those things ****ing suck.

G Diesel

12-06-2011, 09:09 AM

neginfluence04

12-06-2011, 09:20 AM

Much room for sick progress fellas... Dig everything so far, but I'd consider going a little deeper on the seated military press. Get a full range of motion there, thus emphasizing the difference as compared to the partials of the Hellcentric reps. You'd be better off going slightly lighter with perfect form than slightly heavier with half reps.

Peace, G

Thanks for the input we will make the necessary changes next week. Please feel free to critique our workouts daily we will be posting videos of them daily.

neginfluence04

12-06-2011, 03:28 PM

well here is today's leg workout all I can say is **** those hack squats those bitches kicked my ass. Absolutely love the burn and pump this program brings to the table.

RscrdCxX_EA

neginfluence04

12-06-2011, 04:07 PM

Day 1 week 1 Dec. 5th, 2011

http://www.bodybuilding.com/fun/images/2011/hrt-animal-hellraiser-trainer-hell-workout-2.jpg

Quadriceps

You made it through Hell Session I, but today is Hell Session II, where we hammer quads and hams.
Leg day in HRT is by far the most brutal routine of the series. So we need to prevent injuries by thoroughly warming up. That way we'll be ready to go.

Seated Leg Press
http://www.bodybuilding.com/fun/images/2011/hs2-e1-leg-press-1.jpg

NEGINFLUENCE04
1st warm up set starting weight (225lbs) total reps (12 working reps)
2nd warm up set ending weight (315lbs) total reps (12 working reps)
3rd warm up set ending weight (405lbs) total reps (12 working reps)
4th warm up set ending weight (495lbs) total reps (12 working reps)
5th warm up set ending weight (635lbs) total reps (12 working reps)
1st Hellcentric working set weight (455lbs) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (545lbs) reps (8 working reps + 4 Hellcentric reps)

ALCHEMIST405
1st warm up set starting weight (135lbs) total reps (12 working reps)
2nd warm up set ending weight (225lbs) total reps (12 working reps)
3rd warm up set ending weight (315lbs) total reps (12 working reps)
4th warm up set ending weight (405lbs) total reps (12 working reps)
5th warm up set ending weight (455lbs) total reps (12 working reps)
1st Hellcentric working set weight (405lbs) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (455lbs) reps (8 working reps + 4 Hellcentric reps)

Predominately focuses on the vastus medialis. By placing the feet at a wider stance, we can also incorporate some of the adductor along with the glutes. Have your partner or partners put as much pressure as you can handle on the weight for the Hellcentrics.

As with many movements, you have a tremendous amount of power at the start of the position, so your partner(s) should be working as hard if not harder than you in the beginning.

As the weight descends, your partner needs to lighten up as you enter the weaker portion of the movement near the end of the lift.

Hack Squats
http://www.bodybuilding.com/fun/images/2011/hs2-e2-hack-squat-2.jpg

NEGINFLUENCE04
1st warm up set starting weight (230lbs) total reps (12 working reps)
1st Hellcentric working set weight (320lbs) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (320lbs) reps (8 working reps + 4 Hellcentric reps)

ALCHEMIST405
1st warm up set starting weight (270lbs) total reps (12 working reps)
1st Hellcentric working set weight (360lbs) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (450lbs) reps (8 working reps + 4 Hellcentric reps)

Let's move into the outer sweep of the quad by working the vastus lateralis primarily. Keep the feet low on the platform and about shoulder width apart so the emphasis is on the quads and not as much on the glutes.

Again, put your partner(s) to work on this heavy movement as your legs can handle a heavy load.

Most seasoned bodybuilders will borrow a fellow gym rat to assist their partner in applying more pressure, especially at the top of the movement where you are strongest. Just make sure they ease up on the pressure as the weight descends.

Leg Extensions
http://www.bodybuilding.com/fun/images/2011/hs2-e3-leg-extensions-2.jpg

NEGINFLUENCE04
1st Hellcentric working set weight (90bs on Leg Extension Machine) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (90bs on Leg Extension Machine) reps (8 working reps + 4 Hellcentric reps)

ALCHEMIST405
1st Hellcentric working set weight (90bs on Leg Extension Machine) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (90bs on Leg Extension Machine) reps (8 working reps + 4 Hellcentric reps)

The quads should be on fire if you've done the preceding movements properly. Each movement hits every quad muscle and even incorporates the glutes and sometimes the hamstrings. Leg extensions focus primarily on the rectus femorus.

The rectus femorus is the only quad muscle tied into the hip instead of the femor. By keeping your toes pointed straight, apply even distribution across the quads with the majority of the tension and workload on the rectus femorus.

neginfluence04

12-06-2011, 04:11 PM

http://www.bodybuilding.com/fun/images/2011/hrt-animal-hellraiser-trainer-hell-workout-2.jpg

Hamstrings

We just finished destroying quads with leg extensions, now we're going to move right into hamstrings and do reverse hack squats. Keep your knees slightly bent, keep the back straight and place all of the emphasis on bringing the weight up with the hamstrings only.
You're going to incorporate the glutes in this, which is a great tie-in exercise after quads. Apply pressure on top of the squat for the Hellcentrics.
Reverse Hack Squats

http://www.bodybuilding.com/fun/images/2011/hs2-e4-reverse-hack-squat-1.jpg

NEGINFLUENCE04
1st warm up set starting weight (180lbs)total reps (12 working reps)
1st Hellcentric working set weight (360lbs) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (500lbs) reps (8 working reps + 4 Hellcentric reps)

ALCHEMIST405
1st warm up set starting weight (180lbs) total reps (12 working reps)
1st Hellcentric working set weight (450lbs) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (550lbs) reps (8 working reps + 4 Hellcentric reps)

Lying Leg Curls

http://www.bodybuilding.com/fun/images/2011/hs2-e5-lying-leg-curls-1.jpg

NEGINFLUENCE04
1st Hellcentric working set weight (70lbs on lying hamstring machine) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (80lbs on lying hamstring machine) reps (8 working reps + 4 Hellcentric reps)

ALCHEMIST405
1st Hellcentric working set weight (60lbs on lying hamstring machine) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (70lbs on lying hamstring machine) reps (8 working reps + 4 Hellcentric reps)

This will be our knee flexion movement to finish off the hamstrings. The hamstrings should already be plenty warmed up, so let's just get after it. We're going to completely destroy hams with this exercise.

Stretches
http://www.bodybuilding.com/fun/images/2011/injury_stretch.jpg

Now that we’ve destroyed both your Quadriceps and Hamstrings it’s time for some light stretching.
Quads Stretch: Take one large step forward with one leg, kneel on one knee and then lean back while pushing your hip forward. Lean back with your upper body and keep the back leg up on its toes. Then alternate.
Hamstring Stretch: Set a safety bar on a power rack at about mid-thigh height. Place one foot up on the support bar and lean into the stretch, focusing on your hamstring.

Supplements
http://www.bodybuilding.com/fun/images/2011/supplement-corectly-during-the-hellraiser-workouts.jpg

NEGINFLUENCE04

Orange Triad Multi-Vitamin: at 6 tablets total taken three times daily
Oxi-Mega Fish Oil: at 3 tablets total taken three times daily
Bioforge (v3): at 4 tablets total taken twice daily
Thermolife Creatine: at 4 tablets total taken twice daily
Controlled Labs Purple Wraath: 12oz post workout drink taken once daily with 45 mins of completing workout
Controlled Labs White Flood: 16oz pre workout drink taken once daily 45 mins before workout
Controlled Labs Green Magnitude: 16oz drink consumed during workout once daily
Scivation Whey protein:16oz shakes taken twice daily (one morning with skim milk & second taken post workout)

ALCHEMIST405

Orange Triad Multi-Vitamin: at 6 tablets total taken three times daily
Oxi-Mega Fish Oil: at 2 tablets total taken twice daily
Controlled Labs Purple Wraath: 12oz post workout drink taken once daily with 45 mins of completing workout
Controlled Labs White Flood: 16oz pre workout drink taken once daily 45 mins before workout
Controlled Labs Green Magnitude: 16oz drink consumed during workout once daily
Optimum Whey protein:16oz shakes taken twice daily (one morning with whole milk & second taken post workout)

Daily Food Intake for the day
http://i280.photobucket.com/albums/kk197/Ragingmuscle/HellRaiserTrainingNutritionHeader.jpg
NEGINFLUENCE04

Breakfast: whole grains with skim milk, 2 hard boiled eggs, and 16 oz protein shake

Snack: greek yogurt and stix cheese

Lunch: 8 oz of chicken, 2 cups of spinach, shredded cheese, and balsamic vinaigrette dressing

Snack: almond butter on double fiber bread and 16 oz protein shake

Meal #3: 8 oz of chicken and 2 cups of Mexican rice

Dinner: 20oz steak, sweat patatoe, steamed broccoli, and 1 cup of brown rice (haven’t had this meal yet it’s ready to go for later in the evening)

Snack: banana and 20 black berries (will have this meal right before I go home from work)

Thoughts: Today was brutal probably the hardest day of hellcentrics thus far but I enjoyed every single second of it. This is the first time in a very long time that I've worked legs. Roughly 9 months ago I tore my MCL and LCL and haven't lifted legs in a long time. My knee felt pretty good the whole workout except on hack squats. When I was doing them I could feel a little pain on the outer portion of my knee. I think i'm just going to have to suck it up and wrap it up. All other exercises felt really good and I had little to no pain doing them.

alchemist405

12-06-2011, 09:51 PM

Daily Food Intake for the day (day 1)

ALCHEMIST405

Breakfast: Protein Whey Shake w/water, 3 boiled eggs, 1 cup of oats w/water

Snack: No snack

Lunch: 2 cups of Brown rice, 8oz Hamburger Patty

Snack: 3 boiled eggs, 1 cup of oats

Dinner: 2/ 8oz hamburger patties, 2 cheese sticks

Snack: 8 oz of chicken and 1 small sweet potato

alchemist405

12-06-2011, 09:58 PM

Daily Food Intake for the day (day 2)

ALCHEMIST405

Breakfast: Protein Whey Shake w/water, 3 boiled eggs, 1 cup of oats w/water

Snack: 8oz hamburger patty, brown rice

Lunch: 2 cups of Brown rice, diced carrots, corn, 8oz Hamburger Patty

Snack: peanut butter omega 3 crunchy, smoked turkey

Dinner: 12 oz of fahjita steaks (chopped), brown rice, diced carrots

Snack: 1 small sweet potato 4oz hamburger patty protein shake w/water

neginfluence04

12-07-2011, 08:56 AM

I love the soreness and pain it's like drugs to an addict and I can't wait for my next fix. Josh and I will be knocking out chest and triceps around 12:30am tonight. Look for some new videos and pictures to be posted first thing in the morning.

mrdead

12-07-2011, 09:02 AM

Team HRT:

http://forum.bodybuilding.com/showthread.php?t=140310893

Solo HRT:

http://forum.bodybuilding.com/showthread.php?t=140310963

Not Official Contestants:

http://forum.bodybuilding.com/showthread.php?t=140310993

From here on out, the check-ins will be in the above threads... Please post in the appropriate thread, when checking in... Thank you...

DaEclipse

12-07-2011, 12:22 PM

strongbulk250

12-07-2011, 02:30 PM

Yo keep it up brother and attack this program. Evolve to the lifestyle. Learn to love the pain. Keep up the good work. Now drive on.

neginfluence04

12-07-2011, 03:49 PM

Look'n good fellas nice job , posting vids is the best way for us to see whats going on thanks. ( I would SLOW IT DOWN fellas , make sure the direct muscle is working.) Your headed in the right direction no doubt about it. Just keep focusing on the muscle thats being worked , Rage will review the vids and give you some more feed back soon .

thanks for the insight we will make the appropriate changes to our program per your request.

neginfluence04

12-07-2011, 03:50 PM

Yo keep it up brother and attack this program. Evolve to the lifestyle. Learn to love the pain. Keep up the good work. Now drive on.

So far we are both LOVING the program and the pain. Look for our next video to be posted tomorrow morning

ragingmuscle

12-07-2011, 03:56 PM

As promised here is our first exclusive HRT training video (week 1 day 1). Please let us know what you think and if there is anything you would like to see let us know.

3nasyRJaYUk (part 1)
hgdmcsjXMw4 (part 2)

I can't figure out how to embed the video so feel free to do so or if you can explain to me how I would appreciate it.

On the smith shoulder press, go a bit deeper on your first 8 reps if your shoulders can handle it. Don't snap the lock out. Always keep a little bend to the elbows. Alchemist, don't let up on those partials when he pushes up. Keep the heat on. Front laterals look pretty solid, just remember to apply the Hellcentrics slowly at first and keep the heat on through all three parts...the partial eccentric, the partial concentric and the full eccentric. The only time your partner does anything to help is on the way back up to start the next Hellcentric. On the side aterals, you can limit the upside of the movement to shoulder height. Any higher and you engage the traps. Also, each of you should have a ton of power at the end of the lift when your hands are closest to your legs. Your partner should be busting his ass to get your arms to touch your thighs. Also, take your time, go slower...especially on the full negative.

On the bi's take your time, no sudden pulling or pushing on the bar,. Remember to help your partner back up to the top on the next Hellcentric. A Hellcentric is one complete motion between partial essentric, partial concentric and then through the entire full eccentric...one movement, slow and methodical.

Overall you guys are getting it. The one thing that stands out to me is that you need to keep the pressure on specifically on the partial concentric portion of the Hellcentric. Oh...and throwing the weights on the floor...I encourage that behavior. Good ****.

ragingmuscle

12-07-2011, 04:28 PM

well here is today's leg workout all I can say is **** those hack squats those bitches kicked my ass. Absolutely love the burn and pump this program brings to the table.

RscrdCxX_EA

Melvin you gotta remember your a big mother ****er. Don't throw Josh around like he's a rag doll lol. Wheels look good accept for what I mentioned previously about keeping the heat on during the forced concentric portion of the Hellcentric. Also watch the knee snapping.

neginfluence04

12-07-2011, 04:40 PM

On the smith shoulder press, go a bit deeper on your first 8 reps if your shoulders can handle it. Don't snap the lock out. Always keep a little bend to the elbows. Alchemist, don't let up on those partials when he pushes up. Keep the heat on. Front laterals look pretty solid, just remember to apply the Hellcentrics slowly at first and keep the heat on through all three parts...the partial eccentric, the partial concentric and the full eccentric. The only time your partner does anything to help is on the way back up to start the next Hellcentric. On the side aterals, you can limit the upside of the movement to shoulder height. Any higher and you engage the traps. Also, each of you should have a ton of power at the end of the lift when your hands are closest to your legs. Your partner should be busting his ass to get your arms to touch your thighs. Also, take your time, go slower...especially on the full negative.

On the bi's take your time, no sudden pulling or pushing on the bar,. Remember to help your partner back up to the top on the next Hellcentric. A Hellcentric is one complete motion between partial essentric, partial concentric and then through the entire full eccentric...one movement, slow and methodical.

Overall you guys are getting it. The one thing that stands out to me is that you need to keep the pressure on specifically on the partial concentric portion of the Hellcentric. Oh...and throwing the weights on the floor...I encourage that behavior. Good ****.

Thanks for taking the time to review our videos and get back with us we both really appreciate everyone's input and guidance. Next week we will make sure we go a little deeper on the shoulder press, hack squats, and leg press. We will also slow thing up and bit and probably go a little lighter for a better burn and over all experience. I think as we get more familiar and comfortable with the program we will do better on the Hellcentric portions of the reps. I can assure you nothing will stop us from completing the program and winning the whole damn comp. Thanks again for all your input we will make sure to implement the required changes as we continue on our journey through hell.

neginfluence04

12-07-2011, 04:44 PM

Melvin you gotta remember your a big mother ****er. Don't throw Josh around like he's a rag doll lol. Wheels look good accept for what I mentioned previously about keeping the heat on during the forced concentric portion of the Hellcentric. Also watch the knee snapping.

LOL he said during the leg press I'm going to stand behind the stack just in case you drop this **** I don't want it to crush me. I will say he kicked my ass on the hack squat and reverse hack squat (I ****ing hate those things). I need to work on not locking out my knees during the press and squats. thanks again

neginfluence04

12-08-2011, 01:55 AM

well josh and I just smashed out chest and triceps look for our video to be loaded later in the day along with our detailed log

neginfluence04

12-08-2011, 02:21 AM

during tonight's triceps and chest workout I managed to bust my lip, rip a callus open on my hand, and crush my chest. O ****ing well I loved every second of the pain.

neginfluence04

12-08-2011, 02:54 PM

Well I had an ID10T ERROR today and couldn't get this mornings video to load. I now know the problem and will be fixing it late tonight or video and written log will be up late tonight early tomorrow morning.

alchemist405

12-08-2011, 03:23 PM

Melvin you gotta remember your a big mother ****er. Don't throw Josh around like he's a rag doll lol. Wheels look good accept for what I mentioned previously about keeping the heat on during the forced concentric portion of the Hellcentric. Also watch the knee snapping.

LMAO Ragingmuscle thanks.... I growled like a hungry wolf when I read that lol chest and tri were adjusted to lower weight earlier today, I wanted to perform the correct form and get the most outta this session... So my numbers are low, but I know by the time I'm toward the end of this ill be pushing more it's a motivation for me. I really liked the session! Looking forward to the last one for the first week that just means I knocked 1 week out! I've started, I'm in it, now all there is to do is finish strong! Thank you for the video critique bro!

AdamRedmann

12-08-2011, 03:41 PM

great work guys almost done with week 1!!

neginfluence04

12-08-2011, 05:10 PM

Day 3 week 1 Dec. 8th, 2011

http://www.bodybuilding.com/fun/images/2011/hrt-animal-hellraiser-trainer-hell-workout-3.jpg

Chest

Coming off a rest day, we're going to go right in Hell Session III. I will show you how to attack chest and the 3-headed dog we call triceps from multiple angles.
Watch the video from the dungeon gym to see how Hellcentrics work your body so hard you'll think you died and went to hell.
Hellcentrics are 4-step spot-lifts performed after you do 8 regular lifts. Your spotter is key to Hellcentrics; your own personal ferryman across the River Styx.
The 4 steps into Hellcentric horror are:
1. Spotter pushes down; lifter resists through a partial lift
2. Lifter pushes back up; spotter assists
3. Spotter pushes all the way back down; lifter resists against the full negative
4. Lifter pushes all the way back up; spotter assists

This is one rep.
Start with three warm-up sets to get started. As you go through the workout, you'll need fewer warm-ups as your muscles experience the hellheat. Increase the weight with each warm-up set.

Decline Bench Press
http://www.bodybuilding.com/fun/images/2011/hs3-e1-decline-bench-press-1.jpg

NEGINFLUENCE04
1st warm up set starting weight (50lbs plus bar) total reps (12 working reps)
2nd warm up set ending weight (100lbs plus bar) total reps (12 working reps)
3rd warm up set ending weight (140lbs plus bar) total reps (12 working reps)
4th warm up set ending weight (230lbs plus bar) total reps (12 working reps)
1st Hellcentric working set weight (140lbs plus bar) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (150lbs plus bar) reps (8 working reps + 4 Hellcentric reps)

ALCHEMIST405
1st warm up set starting weight (50lbs plus bar) total reps (12 working reps)
2nd warm up set ending weight (100lbs plus bar) total reps (12 working reps)
3rd warm up set ending weight (140lbs plus bar) total reps (12 working reps)
1st Hellcentric working set weight (120lbs plud bar) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (120lbs plus bar) reps (8 working reps + 4 Hellcentric reps)

This comes first to set the pecs on fire and get them growing. We will start with this exercise to hit the low end of the pectoralis major. Your spotter will hold the center of the bar with both hands to balance the bar during Hellcentrics.
You want to use 60-80 percent of your 1-rep max.

Flat Bench Press
http://www.bodybuilding.com/fun/images/2011/hs3-e2-flat-bench-press-1.jpg

NEGINFLUENCE04
1st warm up set starting weight (140lbs plus bar) total reps (12 working reps)
1st Hellcentric working set weight (160lbs plus bar) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (140lbs plus bar) reps (8 working reps + 4 Hellcentric reps)

ALCHEMIST405
1st warm up set starting weight (130lbs plus bar) total reps (12 working reps)
1st Hellcentric working set weight (110lbs plus bar) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (110lbs plus bar) reps (8 working reps + 4 Hellcentric reps)

This will hit the middle and sides of the pecs. Do a 10-rep warm-up for this exercise. You should already be feeling the burn.
Let's f#cking get after it!

Incline Bench Press
http://www.bodybuilding.com/fun/images/2011/hs3-e3-incline-bench-press-1.jpg

NEGINFLUENCE04
1st Hellcentric working set weight (100lbs plus bar) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (100lbs plus bar) reps (8 working reps + 4 Hellcentric reps)

ALCHEMIST405
1st Hellcentric working set weight (70lbs plus bar) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (70lbs plus bar) reps (8 working reps + 4 Hellcentric reps)

This will finish off the pecs by hitting their upper region. There is no need to warm up. If you aren't heated now, you're not working hard enough. By the time we're done. You shouldn't even be able to do a f#cking push-up

Stretches
http://www.bodybuilding.com/fun/images/2011/injury_stretch.jpg

Now, it's time to move into triceps, but before we do remember to get your stretches in between body parts. It’s best to stretch the muscle group you just worked out within 5-10 mins of last working that muscle group.

Chest Stretch: Extend both hands straight out while inside of a power rack with your arms touching the vertical supports. Slowly move and lean forward to stretch out the pecs.

neginfluence04

12-08-2011, 05:15 PM

http://www.bodybuilding.com/fun/images/2011/hrt-animal-hellraiser-trainer-hell-workout-3.jpg

Triceps

Skull Crushers
http://www.bodybuilding.com/fun/images/2011/hs3-e4-skull-crushers-1.jpg

NEGINFLUENCE04
1st warm up set starting weight (60lbs EZ Curl bar) total reps (12 working reps)
2nd warm up set ending weight (80lbs EZ Curl bar) total reps (12 working reps)
1st Hellcentric working set weight (70lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (80lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)

ALCHEMIST405
1st warm up set starting weight (50lbs EZ Curl bar) total reps (12 working reps)
2nd warm up set ending weight (70lbs EZ Curl bar) total reps (12 working reps)
1st Hellcentric working set weight (50lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (50lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)

Lower to your forehead; it will kick off our triceps routine by torturing the medial and lateral heads of the triceps. Bring the weight down to your forehead, tuck in your elbows. Increase the weight on the second set.

Overhead Dumbbell Extensions

http://www.bodybuilding.com/fun/images/2011/hs3-e5-overhead-triceps-extension-1.jpg[img]

NEGINFLUENCE04
1st warm up set starting weight (70lb dumbbell) total reps (12 working reps)
1st Hellcentric working set weight (75lb dumbbell) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (70lb dumbbell) reps (8 working reps + 4 Hellcentric reps)

ALCHEMIST405
1st warm up set starting weight (40lb dumbbell) total reps (12 working reps)
1st Hellcentric working set weight (45lb dumbbell) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (40lb dumbbell) reps (8 working reps + 4 Hellcentric reps)

Finish off the triceps by primarily targeting the long head of the triceps. Use the incline bench for a better base so we can use a little bit heavier weight.
The spotter will pull down on the dumbbell for the Hellcentric reps. We bump up the weight a bit because we're going to leave it all f#cking right here.
Get your stretching in. We've got one workout to go.

Stretches

[img]http://www.bodybuilding.com/fun/images/2011/injury_stretch.jpg

Now that we’ve finished off both our biceps and forearms we need to do some light stretching.

Triceps Stretch: Grab a medium weight dumbbell, sit on a chair, raise the dumbbell up and over your head, keep your elbows tight, and lower the weight into the stretch.

Supplements
http://www.bodybuilding.com/fun/images/2011/supplement-corectly-during-the-hellraiser-workouts.jpg

NEGINFLUENCE04

Orange Triad Multi-Vitamin: at 6 tablets total taken three times daily
Oxi-Mega Fish Oil: at 3 tablets total taken three times daily
Bioforge (v3): at 4 tablets total taken twice daily
Thermolife Creatine: at 4 tablets total taken twice daily
Controlled Labs Purple Wraath: 12oz post workout drink taken once daily with 45 mins of completing workout
Controlled Labs White Flood: 16oz pre workout drink taken once daily 45 mins before workout
Controlled Labs Green Magnitude: 16oz drink consumed during workout once daily
Scivation Whey protein:16oz shakes taken twice daily (one morning with skim milk & second taken post workout)

ALCHEMIST405

Orange Triad Multi-Vitamin: at 6 tablets total taken three times daily
Oxi-Mega Fish Oil: at 2 tablets total taken twice daily
Controlled Labs Purple Wraath: 12oz post workout drink taken once daily with 45 mins of completing workout
Controlled Labs White Flood: 16oz pre workout drink taken once daily 45 mins before workout
Controlled Labs Green Magnitude: 16oz drink consumed during workout once daily
Optimum Whey protein:16oz shakes taken twice daily (one morning with whole milk & second taken post workout)
Daily Food Intake for the day

http://i280.photobucket.com/albums/kk197/Ragingmuscle/HellRaiserTrainingNutritionHeader.jpg

NEGINFLUENCE04

Breakfast: 2 cups of oats, 1 banana, and 16 oz protein shake

Snack: 15 black berries mixed with 8 oz of greek yogurt

Lunch: 8 oz new York strip, 1 cup brown rice, and 1 cheese stick

Snack: 2 table spoons of almond butter and 2 corn tortillas (ran out of bread lol)

Dinner: 16 oz of chicken and small dinner salad with spinach, sun flower seeds, and diced tomatoes. NO DRESSING

Snack: 16 oz protein shake and 1 large pack of tune in water

Thoughts: You know you had a great workout when you leave the gym with a busted lip and a torn callus. I think we are starting to get the hang of the hellcentrics reps and the program in genral. I personally love the pump that each hellcentrics exercise brings (**** IS AMAZING). Josh and I were talking last night that with past programs weve done they have never offered the same pump that hellcentrics has. We are both looking forward to tomorrows back, traps, and calf workout. Look for our Chest and Triceps video to be loaded late tonight early tomorrow morning. I haven't had time to finish editing the video so stay tuned. On another note I've heard from my team mate that he recieved his care package LUCKY BASTARD (i'm still waiting on mine).

alchemist405

12-08-2011, 07:31 PM

ALCHEMIST405

Breakfast: 1 cups of oats, 1 banana, whey protein shake w/water

Snack: none.

Lunch: 12 oz of fahjita steak, 1 cup brown rice, corn

Snack: boiled potatoes, and corn

Dinner: 8 oz of round eye steak,boiled corn, boiled (cut) potatoes,

Snack: Omega 3 Peanut butter crunchy, Whey Protein shake w/.2% milk

Thoughts: The session was brutal, but pushed through it doing it the right way! The hellcentrics portion is getting more comfortable I'm getting it down more versus my performance from the first session. I have to admit doing the skull crushers was a bit challenging for me to do... I had a slight reaction when my partner pushed far down on the hellcentrics I was flinching lol but I put my trust in and knocked it out. It's a small fear that I have bad accident in high school has scared me.... on a brighter note I am looking forward to the last session of the week! My body is definitely feeling it I don't wanna stress how much, because I don't like exposing my blood for the sharks to smell.. so I'll jus leave it at that! I was pumped to knock out chest though my thoughts waking up was okay enough of this rest B/S time to go to work!! It bothers me to know while im resting someone is killin' it somewhere else.. lol jus a mentality I have I gotta keep moving or your not doing anything. Peace brothers and sisters!

ChefDBIG

12-08-2011, 08:02 PM

keep it up guys!!

neginfluence04

12-08-2011, 08:12 PM

alchemist405 just sent me this pic BASTARD got his stuff in today.

https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-ash4/s720x720/385131_2820296104918_1184385945_33296472_219787936 _n.jpg

neginfluence04

12-09-2011, 03:16 AM

Well session 4 day 4 is in the bag. Tonight's workout was by far my favorite, I personally LOVE destroying my back. I also came home to find my care package. Unfortunately it looks like it was delivered by Freddy Kuger (has I giant rip down the side). I will let ya know of its missing anything and will personally kick a fed ex guys ass if it is.

neginfluence04

12-09-2011, 04:00 PM

neginfluence04 killing his hrt training session 3 (week 1 day 3)
mmZv-JVLLv4

alchemist405 killing his HRT training session 3 (week 1 day 3)
zCI-q3Zfqko

neginfluence04

12-09-2011, 04:08 PM

http://distilleryimage7.instagram.com/bec493f4225811e1a87612313804ec91_7.jpg

finally got my stuff in

neginfluence04

12-10-2011, 07:37 PM

Will post our videos and info on our last session later tonight. My wife has had me up since 8am so we could finish Christmas shopping. I'm chilling in the car as we speak typing this (GOD I HOPE WE GO HOME SOON).

neginfluence04

12-11-2011, 03:46 PM

here is Friday mornings workout Back, Traps, and Calves

alchemist405
3ng34_W6zKo

neginfluence04
ktQGUffsMsc

neginfluence04

12-13-2011, 01:28 AM

Day 4 week 1 Dec. 9th, 2011

http://www.bodybuilding.com/fun/images/2011/hrt-animal-hellraiser-trainer-hell-workout-4.jpg

Back

This is the last round of the Hell Raiser Trainer. Hellcentric reps have already taught your body how hell really feels. Now we round out the pain, taking aim at your back, traps, rear delts and calves.

You've got the next two days off so pick your balls up off the floor and let's hit back. We start with wide-grip pulldowns.
Hellcentrics are 4-step spot-lifts performed after you do 8 regular lifts. Your spotter is key to Hellcentrics; your own personal ferryman across the River Styx.

The 4 Hellcentric steps are:
1. Spotter pushes down; lifter resists through a partial lift
2. Lifter pushes back up; spotter assists
3. Spotter pushes all the way back down; lifter resists against the full negative
4. Lifter pushes all the way back up; spotter assists
This is one rep.

Wide Grip Lat Pull Down
httphttp://www.bodybuilding.com/fun/images/2011/hs4-e1-lat-pulldowns-1.jpg

Neginfluence04
1st warm up set weight (130lbs on lat machine) reps (12 working reps)
2nd warm up set weight (160lbs on lat machine) reps (12 working reps)
3rd warm up set weight (220lbs on lat machine) reps (12 working reps)
1st Hellcentric working set weight (180lbs on lat machine) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (160lbs on lat machine) reps (8 working reps + 4 Hellcentric reps)

Alchemist405
1st warm up set weight (100lbs on lat machine) reps (12 working reps)
2nd warm up set weight (120lbs on lat machine) reps (12 working reps)
3rd warm up set weight (120lbs on lat machine) reps (12 working reps)
1st Hellcentric working set weight (105lbs on lat machine) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (130lbs on lat machine) reps (8 working reps + 4 Hellcentric reps)

Begin the brutal back routine with 3 sets of 10 reps to warm up. As usual, you want to lift 60-80 percent of your 1-rep max. Spotters will apply the Hellcentric resistance from the stack itself. (I'll explain it as we go through the video).
Be Careful! Obviously you DO NOT want to let the stack fall on your fingers and crush them like the devil crushed your dreams. Take a 3-minute rest.
ALTERNATE LIFT - CHIN UPS: Chins work deep into the latissimus dorsi and the teres major and at the top of the movement. As the shoulder blades come together, we dig into the rhomboids, middle and lower portions of the trapezius. And since our biceps and brachioradialis have had a few days to recover, they will be engaged and primed to handle a smaller portion of the load.

Seated Rows
http://www.bodybuilding.com/fun/images/2011/hs4-e2-seated-rows-1.jpg

neginfluence04
1st warm up set weight (150lbs on seated row machine) reps (12 working reps)
2nd warm up set weight (210lbs on seated row machine) reps (12 working reps)
1st Hellcentric working set weight (165lbs on seated row machine) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (200lbs on seated row machine) reps (8 working reps + 4 Hellcentric reps)

Alchemist405
1st warm up set weight (120lbs on seated row machine) reps (12 working reps)
2nd warm up set weight (150lbs on seated row machine) reps (12 working reps)
1st Hellcentric working set weight (120lbs on seated row machine) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (155lbs on seated row machine) reps (8 working reps + 4 Hellcentric reps)

Do a 10-rep warm-up set before the Hellcentric sets. Don't lean too far back. Pull the bar right into your abs. Rows work the latissimus dorsi, teres major again, the posterior deltoids, biceps (to a lesser degree) and the brachioradialis.
As we raise the weight to the top of the movement, we engage the rhomboids and trapezius again. No f#cking around, let's do it.

T-Bar Rows

http://www.bodybuilding.com/fun/images/2011/hs4-e3-t-bar-row-1.jpg

neginfluence04
1st warm up set weight (45lbs on t-bar machine) reps (12 working reps)
1st Hellcentric working set weight (90lbs on t-bar machine) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (100lbs on t-bar machine) reps (8 working reps + 4 Hellcentric reps)

Alchemist405
1st Hellcentric working set weight (70lbs on t-bar machine) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (70lbs on t-bar machine) reps (8 working reps + 4 Hellcentric reps)

No warm-up, you should be sweating, visualizing of your eternal swoll. T-bar hits the latissimus dorsi, teres major, posterior delts (a bit harder than the seated rows), rhomboids, trapezius and now we even engage the infraspinatus.
Spotter works from the front of the bar. Add weight for the second set.

Stretches
http://www.bodybuilding.com/fun/images/2011/injury_stretch.jpg

Now, it's time to move into traps, but before we do remember to get your stretches in between body parts. It’s best to stretch the muscle group you just worked out within 5-10 mins of last working that muscle group.

1st Back Stretch: Strap onto a pullup bar and hang.
2nd Back Stretch: Lie on an incline bench and have your partner hand you a barbell. Let your shoulders rollout into the stretch.
3rd Back Stretch: Slowly bend over with your knees slightly bent, interlock your hands behind your knees, and slowly pull to stretch your lower back.

neginfluence04

12-13-2011, 01:33 AM

http://www.bodybuilding.com/fun/images/2011/hrt-animal-hellraiser-trainer-hell-workout-4.jpg

Traps

Barbell Shrugs

http://www.bodybuilding.com/fun/images/2011/hs4-e4-barbell-shrugs-2.jpg

neginfluence04 & alchemist405
1st warm up set weight (230lbs on Shrug machine) reps (12 working reps)
1st Hellcentric working set weight (270lbs on Shrug machine) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (320lbs on Shrug machine) reps (8 working reps + 4 Hellcentric reps)

The traps should be burning, because we already hit them a couple times in our back workout. But, I'm about to work them really f#cking hard. Always wear straps because you want all the emphasis to be right here on your traps, not on your grip. Dip your head forward, to give your traps room to contract.
Spotters apply Hellcentrics on the outside of the grip. Make sure you communicate. The lifter has to say, "Up!" when he reaches the bottom of a full negative, otherwise the spotter won't know when to stop pushing.

Stretches

http://www.bodybuilding.com/fun/images/2011/injury_stretch.jpg

Since you’ve destroyed your back and traps let’s move into delts, but before we do remember to get your stretches in between body parts. It’s best to stretch the muscle group you just worked out within 5-10 mins of last working that muscle group.

Traps Stretch: Grab a medium weight dumbbell in each hand. Allow them to hang by your side into the stretch. Slowly lean your head to one side for 30 seconds, then to the other side for 30 seconds

http://www.bodybuilding.com/fun/images/2011/hrt-animal-hellraiser-trainer-hell-workout-4.jpg

Delts

Rear Delt Raises

[img]http http://www.bodybuilding.com/fun/images/2011/hs4-e5-rear-raises-2.jpg[img]

Neginfluence04
1st Hellcentric working set weight (120lbs on rear delt machine) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (120lbs on rear delt machine) reps (8 working reps + 4 Hellcentric reps)

Alchemist405
1st Hellcentric working set weight (120lbs on rear delt machine) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (105lbs on rear delt machine) reps (8 working reps + 4 Hellcentric reps)

I put posterior delt work here since we worked them indirectly throughout the workout and they are best primed for this today. At the top of the movement you'll also engage the traps, rhomboids, teres minor and infraspinatus.

I use the incline bench because I want all the focus on the rear delts and it will help you balance the weight. Your spotter holds your wrists for the Hellcentric Reps.

Stretches

http://www.bodybuilding.com/fun/images/2011/injury_stretch.jpg

After murdering your back from top to bottom it’s finally time to finish off our workout with calves, but before we do remember to get your stretches in between body parts. It’s best to stretch the muscle group you just worked out within 5-10 mins of last working that muscle group.

1st Shoulder Stretch: Set the Olympic bar at squat height. Reach both hands out behind you and put the bar in the crooks of your elbows. Slowly bend your knees just enough to create the stretch while helping out slightly.

2nd Shoulder Stretch: Pull your arm across your chest, while pushing that arm against your chest with the other arm. Then alternate.

http://www.bodybuilding.com/fun/images/2011/hrt-animal-hellraiser-trainer-hell-workout-4.jpg

Calves

Seated Calf Raises

http://www.bodybuilding.com/fun/images/2011/hs4-e6-seated-calf-raises-1.jpg

Neginfluence04
1st warm up set weight (100lbs on seated calf press) reps (12 working reps)
2nd warm up set weight (160lbs on seated calf press) reps (12 working reps)
3rd warm up set weight (180lbs on seated calf press) reps (12 working reps)
1st Hellcentric working set weight (160lbs on seated calf press) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (190lbs on seated calf press) reps (8 working reps + 4 Hellcentric reps)

Alchemist405
1st warm up set weight (150lbs on seated calf press) reps (12 working reps)
2nd warm up set weight (160lbs on seated calf press) reps (12 working reps)
3rd warm up set weight (160lbs on seated calf press) reps (12 working reps)
1st Hellcentric working set weight (140lbs on seated calf press) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (150lbs on seated calf press) reps (8 working reps + 4 Hellcentric reps)

These hit the soleus, the muscle underneath what we most commonly refer to as the calves (medial and lateral gastrocnemius). Do three warm-up sets. Apply Hellcentrics on the center of the machine.

We're going to make these calves cry like little bitches by the time we're done. Add weight, push harder, communicate; this is a team effort.

Calf Extensions on Leg Press

http://www.bodybuilding.com/fun/images/2011/hs4-e7-calf-extensions-2.jpg

Neginfluence04
1st Hellcentric working set weight (450lbs on leg press machine) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (540lbs on leg press machine) reps (8 working reps + 4 Hellcentric reps)

Alchemist405
1st Hellcentric working set weight (360lbs on leg press machine) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (450lbs on leg press machine) reps (8 working reps + 4 Hellcentric reps)

These can be done on a variety of machines. I prefer leg press, but others like donkey calf raises or standing calf raises. As long as the knees are only slightly bent, the majority of the workload will be placed on the calves themselves.

Point your toes straight forward to hit both the lateral and medial portions of the calf. Spot from the back of the machine by stepping with one foot. Do not use your hands.

You're going to have two days off, then you're going to drag your ass back in and do it again. That's what it takes to get big. How bad do you want it?

neginfluence04

12-13-2011, 01:37 AM

Stretches
http://www.bodybuilding.com/fun/images/2011/injury_stretch.jpg

After murdering your back from top to bottom it’s finally time to finish off our workout with calves, but before we do remember to get your stretches in between body parts. It’s best to stretch the muscle group you just worked out within 5-10 mins of last working that muscle group.

1st Calf Stretch: Load a medium amount of weight on a seated or standing calf machine and allow the weight to slowly descend into a stretch.

2nd Calf Stretch: Lean against the wall, placing your opposite foot that's being stretched behind your ankle. Then alternate.

http://www.bodybuilding.com/fun/images/2011/supplement-corectly-during-the-hellraiser-workouts.jpg

Supplements:

Orange Triad Multi-Vitamin: at 6 tablets total taken three times daily
Oxi-Mega Fish Oil: at 3 tablets total taken three times daily
Bioforge (v3): at 4 tablets total taken twice daily
Thermolife Creatine: at 4 tablets total taken twice daily
Controlled Labs Purple Wraath: 12oz post workout drink taken once daily with 45 mins of completing workout
Controlled Labs White Flood: 16oz pre workout drink taken once daily 45 mins before workout
Controlled Labs Green Magnitude: 16oz drink consumed during workout once daily
Scivation Whey protein:16oz shakes taken twice daily (one morning with skim milk & second taken post workout)

Thoughts: I personally Love murdering my back nothing beats it. The pumps tonight were absolutely ****ing nuts. I felt really strong tonight and really wish I would have went heavier on all exercises. I’m not really looking forward to having two days off. I would prefer to keep my fat ass in the gym and kill it every single night of the week but no sleep no grow. All in all tonights workout was painful but loved every ****ing second of it. A personal victory for myself tonight my fatass managed 2 pull ups (haven’t done them since high school).

http://www.bodybuilding.com/fun/images/2011/eat-hard-to-gain-mass-and-plow-through-the-hellraiser-workouts.jpg

Daily Food Intake for the day

Breakfast: 1 cup oats and 1 banana

Snack: 3 cheese stix and 16 oz protein shake

Lunch: tortellini with cheese, mushrooms, and two 8 oz chicken breast (home made)

Snack: greek yogurt and black berries

Dinner: two 8 oz steak burgers with spinach, mustard, tomatoes, and swiss cheese (home made)

Snack: 2 Tylenol PM’s (LOL needed some rest)

G Diesel

12-13-2011, 06:50 AM

http://distilleryimage7.instagram.com/bec493f4225811e1a87612313804ec91_7.jpg

finally got my stuff in

Glad you got your stack bro, when are you starting to incorporate your supps?

Diet looks good, but why no protein in meal #1?

Peace, G

neginfluence04

12-13-2011, 02:57 PM

Glad you got your stack bro, when are you starting to incorporate your supps?

Diet looks good, but why no protein in meal #1?

Peace, G

I started dosing my animal supplements this week and I plan on dosing them on training days for the next 11 weeks. As far as my first meal goes i was in a rush and i left my eggs and bacon at home on the counter. So I didn't get my protein in on that meal. But instead of 1 scoops of whey I took two scoops with my first protein shake after doing my cardio.

neginfluence04

12-14-2011, 02:44 AM

KptKgZCWAyc
4RDWNhoDhO0
WlMCIhdMSg4
go to the gym and LIFT HEAVY ASS WEIGHTS OR STFU

RIOSHOWTIME2

12-14-2011, 06:56 AM

neginfluence04

12-14-2011, 07:34 PM

Day 1 week 2 Dec. 12th, 2011

http://www.bodybuilding.com/fun/images/2011/hrt-animal-hellraiser-trainer-hell-workout-1.jpg

SHOULDERS

• The shoulders take a lot of punishment in bodybuilding. It's important to hit the anterior, posterior and middle deltoids in training.
• Anyway, shoulders are recruited in so many movements needed to sculpt a complete physique. Shoulder training also provides the opportunity to hit the hard-to-reach clavicular head of the pectoralis.
• Everyone's physique is unique in many ways. When performing these exercises, be sure to find the comfortable range of motion that best suits you.
• In HRT we do three different exercises for complete shoulder development, with a fourth exercise added later in the week (You'll see why this makes sense a little later.)

Seated Front Press / Overhead Press

http://www.bodybuilding.com/fun/images/2011/hs1-e1-seated-front-press-1.jpg

NEGINFLUENCE04
1st warm up set starting weight (50lbs plus bar) total reps (12 working reps)
2nd warm up set ending weight (100lbs plus bar) total reps (12 working reps)
3rd warm up set ending weight (150lbs plus bar) total reps (12 working reps)
1st Hellcentric working set weight (100lbs plus bar) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (120lbs plus bar) reps (8 working reps + 4 Hellcentric reps)

ALCHEMIST405
1st warm up set starting weight (50lbs plus bar) total reps (12 working reps)
2nd warm up set ending weight (100lbs plus bar) total reps (12 working reps)
3rd warm up set ending weight (80lbs plus bar) total reps (12 working reps)
1st Hellcentric working set weight (70lbs plud bar) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (80lbs plus bar) reps (8 working reps + 4 Hellcentric reps)

This works the anterior, middle deltoids, as well as hitting the clavicular head of the pectoralis. This movement also hits the traps and even digs into the supraspinatus.

Barbell Front Raise
http://www.bodybuilding.com/fun/images/2011/hs1-e3-front-barbell-raises-2.jpg

NEGINFLUENCE04
1st warm up set starting weight (50lbs EZ Curl bar) total reps (12 working reps)
1st Hellcentric working set weight (50lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (50lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)

ALCHEMIST405
1st warm up set starting weight (40lbs EZ Curl bar) total reps (12 working reps)
1st Hellcentric working set weight (40lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (40lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)

This exercise hits the anterior deltoid primarily, the clavicular head of the pectoralis major and the short head of the biceps brachii, which warms up the biceps for their turn to be tortured.

Dumbbell Side Lateral Raise
http://www.bodybuilding.com/fun/images/2011/hs1-e2-side-lateral-raises-2.jpg

NEGINFLUENCE04
1st warm up set starting weight (20lb dumbbells per arm) total reps (8 working reps + 4 Hellcentric reps)
1st Hellcentric working set weight (30lb per arm Side lateral raise machine) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (40lb per arm Side lateral raise machine) reps (8 working reps + 4 Hellcentric reps)

ALCHEMIST405
1st warm up set starting weight (15lb dumbbells per arm) total reps (12 working reps)
1st Hellcentric working set weight (30lb per arm Side lateral raise machine) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (40lb per arm Side lateral raise machine) reps (8 working reps + 4 Hellcentric reps)

This exercise is for the middle deltoid primarily. However, the anterior and posterior deltoids have to step up and guide the movement with accuracy and direction. This movement also activates the supraspinatus deep in the shoulder.

Stretches
http://www.bodybuilding.com/fun/images/2011/injury_stretch.jpg

Now, it's time to move into biceps, but before we do remember to get your stretches in between body parts. It’s best to stretch the muscle group you just worked out within 5-10 mins of last working that muscle group.

1st Shoulder Stretch: Set the Olympic bar at squat height. Reach both hands out behind you and put the bar in the crooks of your elbows. Slowly bend your knees just enough to create the stretch while helping out slightly.

2nd Shoulder Stretch: Pull your arm across your chest, while pushing that arm against your chest with the other arm. Then alternate.

neginfluence04

12-14-2011, 07:41 PM

http://www.bodybuilding.com/fun/images/2011/hrt-animal-hellraiser-trainer-hell-workout-1.jpg

Biceps
• We're going to focus on four parts when it comes to our biceps: the long and short heads known as the biceps brachii, the brachialis beneath the biceps and the brachioradialis.
• The two movements are designed to not only maximize overall size and shape of the bicep, but also to incorporate the all important brachioradialis, which creates a nice symmetrical transition between the upper arm and forearm.

Barbell Curl

http://www.bodybuilding.com/fun/images/2011/hs1-e4-barbell-curls-2.jpg

NEGINFLUENCE04
1st warm up set starting weight (50lbs EZ Curl bar) total reps (12 working reps)
2nd warm up set ending weight (70lbs EZ Curl bar) total reps (12 working reps)
1st Hellcentric working set weight (50lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (50lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)

ALCHEMIST405
1st warm up set starting weight (30lbs EZ Curl bar) total reps (12 working reps)
2nd warm up set ending weight (50lbs EZ Curl bar) total reps (12 working reps)
1st Hellcentric working set weight (40lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (50lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)

This exercises works both the long and short heads as well as the brachialis, which lies beneath the long and short head. This movement also warms up the brachioradialis, which we will work harder in the next movement.

It's important to keep your grip on the bar at a medium, comfortable position - not too narrow and not too wide. This grip keeps more equal pressure on both heads of the bicep

Reverse Barbell Curl

http://www.bodybuilding.com/fun/images/2011/hs1-e5-reverse-barbell-curls-2.jpg

NEGINFLUENCE04
1st warm up set starting weight (50lbs EZ Curl bar) total reps (12 working reps)
1st Hellcentric working set weight (40lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (40lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)

ALCHEMIST405
1st warm up set starting weight (40lbs EZ Curl bar) total reps (12 working reps)
1st Hellcentric working set weight (40lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (40lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)

this exercise engages the brachioradialis primarily and also hits the biceps brachii, the brachialis and additional forearm muscles including the extensor carpi radialis longus, extensor carpi radialis brevis, extensor digitorum, extensor giti minimi and extensor carpi ulnaris.

This movement will help warm up the forearms for what's to follow,

Reverse Barbell Wrist Curl
http://www.bodybuilding.com/fun/images/2011/hs1-e6-reverse-wrist-curls-2.jpg

NEGINFLUENCE04
1st Hellcentric working set weight (20lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (20lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)

ALCHEMIST405
1st Hellcentric working set weight (20lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (20lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)

When performed properly, reverse wrist curls work the majority if not all the forearm extensors.
These muscles tend to be easy to injure, so we will want to go a little easier on the forced negatives for these. Just a small amount of pressure does the trick.

Barbell Wrist Curl

http://www.bodybuilding.com/fun/images/2011/hs1-e7-wrist-curls-2.jpg

NEGINFLUENCE04
1st Hellcentric working set weight (30lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (40lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)

ALCHEMIST405
1st Hellcentric working set weight (30lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (40lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)

This will finish our forearm work and leave them incredibly pumped. These hit the flexor carpi radialis, pulmaris longus, flexor carpi ulnaris, flexors difitorum superficialis and profundus.

Stretches

http://www.bodybuilding.com/fun/images/2011/injury_stretch.jpg

Now that we’ve finished off both our biceps and forearms we need to do some light stretching.

Biceps/Forearms Stretch: Set an Olympic bar at the height of a barbell shrug. Place your fingers toward you on the bar. Slowly lean forward and down while pushing your elbows forward.

neginfluence04

12-14-2011, 07:57 PM

Supplements

http://www.bodybuilding.com/fun/images/2011/supplement-corectly-during-the-hellraiser-workouts.jpg

NEGINFLUENCE04

Animal Pak: took the whole bag upon waking in the AM
Animal Flex: took the whole pack 2 hrs before weight training
Oxi-Mega Fish Oil: at 3 tablets total taken three times daily
Bioforge (v3): at 4 tablets total taken twice daily
Universal Creatine: 1 table spoon mixed with Animal Rage 45 mins per workout
Controlled Labs Purple Wraath: 12oz post workout drink taken once daily with 45 mins of completing workout
Animal Rage: 12oz pre workout drink taken once daily 45 mins before workout
Scivation Whey protein:16oz shakes taken twice daily (one morning with skim milk & second taken post workout)

ALCHEMIST405

Animal Pak: took the whole bag per cardio in the AM
Animal Flex: took the whole pack 2 hrs before weight training
Oxi-Mega Fish Oil: at 2 tablets total taken twice daily
Controlled Labs Purple Wraath: 12oz post workout drink taken once daily with 45 mins of completing workout
Animal Rage: 12oz pre workout drink taken once daily 45 mins before workout
Universal Creatine: 1 table spoon mixed with Animal Rage 45 mins per workout
Optimum Whey protein:16oz shakes taken twice daily (one morning with whole milk & second taken post workout)

Will be dosing Animal products on WEIGHT TRAINING DAYS.

Daily Food Intake for the day

http://i280.photobucket.com/albums/kk197/Ragingmuscle/HellRaiserTrainingNutritionHeader.jpg

NEGINFLUENCE04

Breakfast: 2 hard boiled eggs, 1 cups of oatmeal, and 1 banana. (wasn't very hungry)

Snack: 16 oz protein shake and 1 to go greek yogurt

Lunch: 12 oz of lean ground beef and 2 cups of whole wheat pasta with diced tomatoes

Snack: two peanut butter sandwiches on double fiber wheat bread

Dinner: 12 oz of chicken, green beans, and brown rice

Snack: 16oz protein shake and 14 oz of t-bone and 1 large sweet potato (I have to thank my wife for having this meal ready for me when I came home at 3AM. Man Nothing better then coming home to a nice dinner ready to pop in the microwave.)

Thoughts: Going into the second week I decided to go a little lighter on most my lifter and focus on the contraction of the muscle at the peak and base of the movement. Last week my shoulders were on fire this week it felt like I was doing hard labor in HELL. The pump in my biceps was so intense that I had a hard time straightening them without pain. All I can say is I ****ing LOVE THIS PROGRAM and i'm looking forward to legs.

neginfluence04

12-14-2011, 08:08 PM

neginfluence04
C0DsaylOSgw

alchemist405
IRrRRV6WW8E

neginfluence04

12-16-2011, 04:15 PM

S7t1k5fayfo

neginfluence04

12-16-2011, 04:21 PM

Day 2 week 2 Dec. 13th, 2011

http://www.bodybuilding.com/fun/images/2011/hrt-animal-hellraiser-trainer-hell-workout-2.jpg

Quadriceps

You made it through Hell Session I, but today is Hell Session II, where we hammer quads and hams.
Leg day in HRT is by far the most brutal routine of the series. So we need to prevent injuries by thoroughly warming up. That way we'll be ready to go.

Seated Leg Press
http://www.bodybuilding.com/fun/images/2011/hs2-e1-leg-press-1.jpg

NEGINFLUENCE04
1st warm up set starting weight (320lbs) total reps (12 working reps)
2nd warm up set ending weight (410lbs) total reps (12 working reps)
3rd warm up set ending weight (500lbs) total reps (12 working reps)
4th warm up set ending weight (590lbs) total reps (12 working reps)
5th warm up set ending weight (680lbs) total reps (12 working reps)
1st Hellcentric working set weight (410lbs) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (450lbs) reps (8 working reps + 4 Hellcentric reps)

ALCHEMIST405

OUT OF TOWN HE WILL BE POSTING HIS SOLO WORKOUT SOON

Predominately focuses on the vastus medialis. By placing the feet at a wider stance, we can also incorporate some of the adductor along with the glutes. Have your partner or partners put as much pressure as you can handle on the weight for the Hellcentrics.

As with many movements, you have a tremendous amount of power at the start of the position, so your partner(s) should be working as hard if not harder than you in the beginning.

As the weight descends, your partner needs to lighten up as you enter the weaker portion of the movement near the end of the lift.

Hack Squats
http://www.bodybuilding.com/fun/images/2011/hs2-e2-hack-squat-2.jpg

NEGINFLUENCE04
1st warm up set starting weight (180lbs) total reps (12 working reps)
1st Hellcentric working set weight (320lbs) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (320lbs) reps (8 working reps + 4 Hellcentric reps)

ALCHEMIST405

OUT OF TOWN HE WILL BE POSTING HIS SOLO WORKOUT SOON

Let's move into the outer sweep of the quad by working the vastus lateralis primarily. Keep the feet low on the platform and about shoulder width apart so the emphasis is on the quads and not as much on the glutes.

Again, put your partner(s) to work on this heavy movement as your legs can handle a heavy load.

Most seasoned bodybuilders will borrow a fellow gym rat to assist their partner in applying more pressure, especially at the top of the movement where you are strongest. Just make sure they ease up on the pressure as the weight descends.

Leg Extensions
http://www.bodybuilding.com/fun/images/2011/hs2-e3-leg-extensions-2.jpg

NEGINFLUENCE04
1st Hellcentric working set weight (100bs on Leg Extension Machine) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (120bs on Leg Extension Machine) reps (8 working reps + 4 Hellcentric reps)

ALCHEMIST405

OUT OF TOWN HE WILL BE POSTING HIS SOLO WORKOUT SOON

The quads should be on fire if you've done the preceding movements properly. Each movement hits every quad muscle and even incorporates the glutes and sometimes the hamstrings. Leg extensions focus primarily on the rectus femorus.

The rectus femorus is the only quad muscle tied into the hip instead of the femor. By keeping your toes pointed straight, apply even distribution across the quads with the majority of the tension and workload on the rectus femorus.

neginfluence04

12-16-2011, 04:52 PM

http://www.bodybuilding.com/fun/images/2011/hrt-animal-hellraiser-trainer-hell-workout-2.jpg

Hamstrings

We just finished destroying quads with leg extensions, now we're going to move right into hamstrings and do reverse hack squats. Keep your knees slightly bent, keep the back straight and place all of the emphasis on bringing the weight up with the hamstrings only.
You're going to incorporate the glutes in this, which is a great tie-in exercise after quads. Apply pressure on top of the squat for the Hellcentrics.
Reverse Hack Squats

http://www.bodybuilding.com/fun/images/2011/hs2-e4-reverse-hack-squat-1.jpg

NEGINFLUENCE04
1st warm up set starting weight (320lbs)total reps (12 working reps)
1st Hellcentric working set weight (370lbs) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (410lbs) reps (8 working reps + 4 Hellcentric reps)

ALCHEMIST405

OUT OF TOWN AND WILL BE LOGGING HIS WORKOUT SOLO

Lying Leg Curls

http://www.bodybuilding.com/fun/images/2011/hs2-e5-lying-leg-curls-1.jpg

NEGINFLUENCE04
1st Hellcentric working set weight (100lbs on lying hamstring machine) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (120lbs on lying hamstring machine) reps (8 working reps + 4 Hellcentric reps)

ALCHEMIST405

OUT OF TOWN AND WILL BE LOGGING HIS WORKOUT SOLO

This will be our knee flexion movement to finish off the hamstrings. The hamstrings should already be plenty warmed up, so let's just get after it. We're going to completely destroy hams with this exercise.

Stretches
http://www.bodybuilding.com/fun/images/2011/injury_stretch.jpg

Now that we’ve destroyed both your Quadriceps and Hamstrings it’s time for some light stretching.
Quads Stretch: Take one large step forward with one leg, kneel on one knee and then lean back while pushing your hip forward. Lean back with your upper body and keep the back leg up on its toes. Then alternate.
Hamstring Stretch: Set a safety bar on a power rack at about mid-thigh height. Place one foot up on the support bar and lean into the stretch, focusing on your hamstring.

Supplements
http://www.bodybuilding.com/fun/images/2011/supplement-corectly-during-the-hellraiser-workouts.jpg

NEGINFLUENCE04

ANIMAL PAK: taken when I first wake up in the am
Oxi-Mega Fish Oil: at 3 tablets total taken three times daily
ANIMAL FLEX: taken after my afternoon cardio session
Bioforge (v3): at 4 tablets total taken twice daily
Universal Creatine: mixed with my pre-workout drink (rage 45 mins before heavy ass weight training)
Controlled Labs Purple Wraath: 12oz post workout drink taken once daily with 45 mins of completing workout
Animal Rage: 16oz pre workout drink taken once daily 45 mins before workout
Scivation Whey protein:16oz shakes taken twice daily (one morning with skim milk & second taken post workout)

NOTE: Rage is kick in the ****ing pants **** gives me TONS of focus and energy.

Daily Food Intake for the day

http://i280.photobucket.com/albums/kk197/Ragingmuscle/HellRaiserTrainingNutritionHeader.jpg

NEGINFLUENCE04

Breakfast: 2 hard boiled eggs, banana, and 16 oz protein shake

Snack: grilled cheese sandwich on double fiber wheat bread and 4 oz of sliced turkey

Lunch: 1 large bag of tuna (family size in water) and 2 hard boiled eggs

Snack: almond butter on double fiber bread and 16 oz protein shake

Meal #3: 8 oz of chicken with parmesan cheese and 2 cups of whole grain pasta

Dinner: 16oz of brisket, steamed broccoli covered with shredded cheese, and 1 can of green beans

Snack: 20 almonds and 20 black berries

Thoughts: So I took some previously given advise from last week and tried to apply it to today's workout. My knee felt pretty good today so I went a little deeper on all exercises. Once again I ****ing hate hack squats those bitches are my kryptonite and kick my ass every time. Unfortunately Josh is out of town on business and will not be back until Sunday, I explained to Rage that he will be logging his training solo and will post his results separately from mine. I have searched other avenues and have found another workout partner to spot me and apply the HELLCENTRICS until josh returns. His words last night were, "Dude Josh and you and ****ing crazy that **** looking ****ing HARD AS ****."

I have been experiencing some tendentious in my knees as of lately and i'm contributing it to all the cardio and heavy ass leg training. This week I'm going to add in another joint support and my regular fish oil on top of the Animal supplements. I'm hoping the increase in supplement support will help with my joint pain. All in all I absolutely love the program and can't wait for the rest days to come and go so i can get back in the gym.

Please review my last weeks video and leave me some comments on things to change and/or to continue doing. So far I think I have made the necessary changes that were recommended ie. lower and slower reps on bench and shoulder press as well as deep reps on leg press and hack squat.

neginfluence04

12-19-2011, 12:13 AM

sry i've been behind on my log I will try and update everything tomorrow some time. My wife, my daughter, and myself have been puking our guts up for the last 24 hrs. I spent the whole day in the bed I couldn't keep even a glass of water down. I'm hoping I feel well enough to go to work tomorrow but only time we tell.

neginfluence04

12-21-2011, 12:38 AM

I feel like absolute **** from the puking, to the ****ting, and constant stomach pain I haven't done anything in days. Josh is finally back in town and we both plan on killing it in the gym tomorrow. Regardless of how I feel tomorrow I'm going to the gym.

neginfluence04

12-21-2011, 04:36 PM

Day 3 week 2 Dec. 15th, 2011

http://www.bodybuilding.com/fun/images/2011/hrt-animal-hellraiser-trainer-hell-workout-3.jpg

Chest

Coming off a rest day, we're going to go right in Hell Session III. I will show you how to attack chest and the 3-headed dog we call triceps from multiple angles.
Watch the video from the dungeon gym to see how Hellcentrics work your body so hard you'll think you died and went to hell.
Hellcentrics are 4-step spot-lifts performed after you do 8 regular lifts. Your spotter is key to Hellcentrics; your own personal ferryman across the River Styx.
The 4 steps into Hellcentric horror are:
1. Spotter pushes down; lifter resists through a partial lift
2. Lifter pushes back up; spotter assists
3. Spotter pushes all the way back down; lifter resists against the full negative
4. Lifter pushes all the way back up; spotter assists

This is one rep.
Start with three warm-up sets to get started. As you go through the workout, you'll need fewer warm-ups as your muscles experience the hellheat. Increase the weight with each warm-up set.

Decline Bench Press
http://www.bodybuilding.com/fun/images/2011/hs3-e1-decline-bench-press-1.jpg

NEGINFLUENCE04
1st warm up set starting weight (90lbs plus bar) total reps (12 working reps)
2nd warm up set ending weight (180lbs plus bar) total reps (12 working reps)
3rd warm up set ending weight (270lbs plus bar) total reps (12 working reps)
4th warm up set ending weight (360lbs plus bar) total reps (8 working reps)
1st Hellcentric working set weight (150lbs plus bar) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (160lbs plus bar) reps (8 working reps + 4 Hellcentric reps)

ALCHEMIST405

OUT OF TOWN ON BUISNESS

This comes first to set the pecs on fire and get them growing. We will start with this exercise to hit the low end of the pectoralis major. Your spotter will hold the center of the bar with both hands to balance the bar during Hellcentrics.
You want to use 60-80 percent of your 1-rep max.

Flat Bench Press
http://www.bodybuilding.com/fun/images/2011/hs3-e2-flat-bench-press-1.jpg

NEGINFLUENCE04
1st warm up set starting weight (270lbs plus bar) total reps (12 working reps)
1st Hellcentric working set weight (150lbs plus bar) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (160lbs plus bar) reps (8 working reps + 4 Hellcentric reps)

ALCHEMIST405

OUT OF TOWN ON BUSINESS

This will hit the middle and sides of the pecs. Do a 10-rep warm-up for this exercise. You should already be feeling the burn.
Let's f#cking get after it!

Incline Bench Press
http://www.bodybuilding.com/fun/images/2011/hs3-e3-incline-bench-press-1.jpg

NEGINFLUENCE04
1st Hellcentric working set weight (120lbs plus bar) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (120lbs plus bar) reps (8 working reps + 4 Hellcentric reps)

ALCHEMIST405

OUT OF TOWN ON BUSINESS

This will finish off the pecs by hitting their upper region. There is no need to warm up. If you aren't heated now, you're not working hard enough. By the time we're done. You shouldn't even be able to do a f#cking push-up

Stretches
http://www.bodybuilding.com/fun/images/2011/injury_stretch.jpg

Now, it's time to move into triceps, but before we do remember to get your stretches in between body parts. It’s best to stretch the muscle group you just worked out within 5-10 mins of last working that muscle group.

Chest Stretch: Extend both hands straight out while inside of a power rack with your arms touching the vertical supports. Slowly move and lean forward to stretch out the pecs.[/QUOTE]

neginfluence04

12-21-2011, 04:52 PM

http://www.bodybuilding.com/fun/images/2011/hrt-animal-hellraiser-trainer-hell-workout-3.jpg

Triceps

Skull Crushers
http://www.bodybuilding.com/fun/images/2011/hs3-e4-skull-crushers-1.jpg

NEGINFLUENCE04
1st warm up set starting weight (70lbs EZ Curl bar) total reps (12 working reps)
2nd warm up set ending weight (100lbs EZ Curl bar) total reps (12 working reps)
1st Hellcentric working set weight (70lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (80lbs EZ Curl bar) reps (8 working reps + 4 Hellcentric reps)

ALCHEMIST405

OUT OF TOWN ON BUSINESS

Lower to your forehead; it will kick off our triceps routine by torturing the medial and lateral heads of the triceps. Bring the weight down to your forehead, tuck in your elbows. Increase the weight on the second set.

Overhead Dumbbell Extensions

http://www.bodybuilding.com/fun/images/2011/hs3-e5-overhead-triceps-extension-1.jpg[img]

NEGINFLUENCE04
1st warm up set starting weight (80lb dumbbell) total reps (12 working reps)
1st Hellcentric working set weight (70lb dumbbell) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (80lb dumbbell) reps (8 working reps + 4 Hellcentric reps)

ALCHEMIST405

OUT OF TOWN ON BUSINESS

Finish off the triceps by primarily targeting the long head of the triceps. Use the incline bench for a better base so we can use a little bit heavier weight.
The spotter will pull down on the dumbbell for the Hellcentric reps. We bump up the weight a bit because we're going to leave it all f#cking right here.
Get your stretching in. We've got one workout to go.

Stretches

[img]http://www.bodybuilding.com/fun/images/2011/injury_stretch.jpg

Triceps Stretch: Grab a medium weight dumbbell, sit on a chair, raise the dumbbell up and over your head, keep your elbows tight, and lower the weight into the stretch.

Supplements
http://www.bodybuilding.com/fun/images/2011/supplement-corectly-during-the-hellraiser-workouts.jpg

NEGINFLUENCE04

Animal Pak: Taken twice daily (two packs)
Animal Flex: Taken once daily
Oxi-Mega Fish Oil: at 3 tablets total taken three times daily
Bioforge (v3): at 4 tablets total taken twice daily
Universal Creatine: taken with preworkout sup (RAGE) 45 mins before workout
Controlled Labs Purple Wraath: 12oz post workout drink taken once daily with 45 mins of completing workout
Animal RAGE: 16oz pre workout drink taken once daily 45 mins before workout
Scivation Whey protein:16oz shakes taken twice daily (one morning with skim milk & second taken post workout)

Daily Food Intake for the day

http://i280.photobucket.com/albums/kk197/Ragingmuscle/HellRaiserTrainingNutritionHeader.jpg

NEGINFLUENCE04

Breakfast: 1 cups of oats, 2 banana, and 16 oz protein shake

Snack: 8 oz of greek yogurt

Lunch: 16 oz of steak, 1 cup brown rice, and 1 can of green beans

Snack: 2 table spoons of almond butter and 2 slices of whole wheat double fiber bread

Dinner: 12 oz of chicken and small dinner salad with spinach. NO DRESSING

Snack: 16 oz protein shake

Thoughts: Well first off I need to thank the Asian guy that works out late like Josh and I do. My original workout partner JOSH is out of town on business and my backup workout partner failed to show up and spot me. So this Asian guy at our gym just happen to be doing chest and triceps as well. So I asked him for a spot and explained to him how to apply the hellcentrics portion of the exercise. Overall I still had a great workout and was able to put up some heavy ass weights. To be honest at first I WAS ****ING FURIOUS that my buddy Cliff bailed on me and went to see a ****ing movie instead.

neginfluence04

12-21-2011, 04:56 PM

Day 4 week 2 Dec. 16th, 2011

http://www.bodybuilding.com/fun/images/2011/hrt-animal-hellraiser-trainer-hell-workout-4.jpg

Back

This is the last round of the Hell Raiser Trainer. Hellcentric reps have already taught your body how hell really feels. Now we round out the pain, taking aim at your back, traps, rear delts and calves.

You've got the next two days off so pick your balls up off the floor and let's hit back. We start with wide-grip pulldowns.
Hellcentrics are 4-step spot-lifts performed after you do 8 regular lifts. Your spotter is key to Hellcentrics; your own personal ferryman across the River Styx.

The 4 Hellcentric steps are:
1. Spotter pushes down; lifter resists through a partial lift
2. Lifter pushes back up; spotter assists
3. Spotter pushes all the way back down; lifter resists against the full negative
4. Lifter pushes all the way back up; spotter assists
This is one rep.

Wide Grip Lat Pull Down
httphttp://www.bodybuilding.com/fun/images/2011/hs4-e1-lat-pulldowns-1.jpg

Neginfluence04
1st warm up set weight (150lbs on lat machine) reps (12 working reps)
2nd warm up set weight (190lbs on lat machine) reps (12 working reps)
3rd warm up set weight (250lbs on lat machine) reps (12 working reps)
1st Hellcentric working set weight (170lbs on lat machine) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (170lbs on lat machine) reps (8 working reps + 4 Hellcentric reps)

Alchemist405

Still out of town on business should return on Sunday or Monday

Begin the brutal back routine with 3 sets of 10 reps to warm up. As usual, you want to lift 60-80 percent of your 1-rep max. Spotters will apply the Hellcentric resistance from the stack itself. (I'll explain it as we go through the video).
Be Careful! Obviously you DO NOT want to let the stack fall on your fingers and crush them like the devil crushed your dreams. Take a 3-minute rest.
ALTERNATE LIFT - CHIN UPS: Chins work deep into the latissimus dorsi and the teres major and at the top of the movement. As the shoulder blades come together, we dig into the rhomboids, middle and lower portions of the trapezius. And since our biceps and brachioradialis have had a few days to recover, they will be engaged and primed to handle a smaller portion of the load.

Seated Rows
http://www.bodybuilding.com/fun/images/2011/hs4-e2-seated-rows-1.jpg

neginfluence04
1st warm up set weight (170lbs on seated row machine) reps (12 working reps)
2nd warm up set weight (210lbs on seated row machine) reps (12 working reps)
1st Hellcentric working set weight (180lbs on seated row machine) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (210lbs on seated row machine) reps (8 working reps + 4 Hellcentric reps)

Alchemist405

out of town

Do a 10-rep warm-up set before the Hellcentric sets. Don't lean too far back. Pull the bar right into your abs. Rows work the latissimus dorsi, teres major again, the posterior deltoids, biceps (to a lesser degree) and the brachioradialis.
As we raise the weight to the top of the movement, we engage the rhomboids and trapezius again. No f#cking around, let's do it.

T-Bar Rows

http://www.bodybuilding.com/fun/images/2011/hs4-e3-t-bar-row-1.jpg

neginfluence04
1st warm up set weight (70lbs on t-bar machine) reps (12 working reps)
1st Hellcentric working set weight (90lbs on t-bar machine) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (115lbs on t-bar machine) reps (8 working reps + 4 Hellcentric reps)

Alchemist405

out of town

No warm-up, you should be sweating, visualizing of your eternal swoll. T-bar hits the latissimus dorsi, teres major, posterior delts (a bit harder than the seated rows), rhomboids, trapezius and now we even engage the infraspinatus.
Spotter works from the front of the bar. Add weight for the second set.

Stretches
http://www.bodybuilding.com/fun/images/2011/injury_stretch.jpg

Now, it's time to move into traps, but before we do remember to get your stretches in between body parts. It’s best to stretch the muscle group you just worked out within 5-10 mins of last working that muscle group.

1st Back Stretch: Strap onto a pullup bar and hang.
2nd Back Stretch: Lie on an incline bench and have your partner hand you a barbell. Let your shoulders rollout into the stretch.
3rd Back Stretch: Slowly bend over with your knees slightly bent, interlock your hands behind your knees, and slowly pull to stretch your lower back.[/QUOTE]

neginfluence04

12-21-2011, 04:58 PM

[QUOTE=neginfluence04;796257143]http://www.bodybuilding.com/fun/images/2011/hrt-animal-hellraiser-trainer-hell-workout-4.jpg

Traps

Barbell Shrugs

http://www.bodybuilding.com/fun/images/2011/hs4-e4-barbell-shrugs-2.jpg

neginfluence04
1st warm up set weight (270lbs on Shrug machine) reps (12 working reps)
1st Hellcentric working set weight (320lbs on Shrug machine) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (410lbs on Shrug machine) reps (8 working reps + 4 Hellcentric reps)

The traps should be burning, because we already hit them a couple times in our back workout. But, I'm about to work them really f#cking hard. Always wear straps because you want all the emphasis to be right here on your traps, not on your grip. Dip your head forward, to give your traps room to contract.
Spotters apply Hellcentrics on the outside of the grip. Make sure you communicate. The lifter has to say, "Up!" when he reaches the bottom of a full negative, otherwise the spotter won't know when to stop pushing.

Stretches

http://www.bodybuilding.com/fun/images/2011/injury_stretch.jpg

Since you’ve destroyed your back and traps let’s move into delts, but before we do remember to get your stretches in between body parts. It’s best to stretch the muscle group you just worked out within 5-10 mins of last working that muscle group.

Traps Stretch: Grab a medium weight dumbbell in each hand. Allow them to hang by your side into the stretch. Slowly lean your head to one side for 30 seconds, then to the other side for 30 seconds

http://www.bodybuilding.com/fun/images/2011/hrt-animal-hellraiser-trainer-hell-workout-4.jpg

Delts

Rear Delt Raises

[img]http http://www.bodybuilding.com/fun/images/2011/hs4-e5-rear-raises-2.jpg[img]

Neginfluence04

1st Hellcentric working set weight (120lbs on rear delt machine) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (120lbs on rear delt machine) reps (8 working reps + 4 Hellcentric reps)

Alchemist405

out of town

I put posterior delt work here since we worked them indirectly throughout the workout and they are best primed for this today. At the top of the movement you'll also engage the traps, rhomboids, teres minor and infraspinatus.

I use the incline bench because I want all the focus on the rear delts and it will help you balance the weight. Your spotter holds your wrists for the Hellcentric Reps.

Stretches

http://www.bodybuilding.com/fun/images/2011/injury_stretch.jpg

After murdering your back from top to bottom it’s finally time to finish off our workout with calves, but before we do remember to get your stretches in between body parts. It’s best to stretch the muscle group you just worked out within 5-10 mins of last working that muscle group.

1st Shoulder Stretch: Set the Olympic bar at squat height. Reach both hands out behind you and put the bar in the crooks of your elbows. Slowly bend your knees just enough to create the stretch while helping out slightly.

2nd Shoulder Stretch: Pull your arm across your chest, while pushing that arm against your chest with the other arm. Then alternate.

http://www.bodybuilding.com/fun/images/2011/hrt-animal-hellraiser-trainer-hell-workout-4.jpg

Calves

Seated Calf Raises

http://www.bodybuilding.com/fun/images/2011/hs4-e6-seated-calf-raises-1.jpg

Neginfluence04
1st warm up set weight (120lbs on seated calf press) reps (12 working reps)
2nd warm up set weight (160lbs on seated calf press) reps (12 working reps)
3rd warm up set weight (180lbs on seated calf press) reps (12 working reps)
1st Hellcentric working set weight (150lbs on seated calf press) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (180lbs on seated calf press) reps (8 working reps + 4 Hellcentric reps)

Alchemist405

out of town

These hit the soleus, the muscle underneath what we most commonly refer to as the calves (medial and lateral gastrocnemius). Do three warm-up sets. Apply Hellcentrics on the center of the machine.

We're going to make these calves cry like little bitches by the time we're done. Add weight, push harder, communicate; this is a team effort.

Calf Extensions on Leg Press

http://www.bodybuilding.com/fun/images/2011/hs4-e7-calf-extensions-2.jpg

Neginfluence04
1st Hellcentric working set weight (540lbs on leg press machine) reps (8 working reps + 4 Hellcentric reps)
2nd Hellcentric working set weight (630lbs on leg press machine) reps (8 working reps + 4 Hellcentric reps)

Alchemist405

out of town

These can be done on a variety of machines. I prefer leg press, but others like donkey calf raises or standing calf raises. As long as the knees are only slightly bent, the majority of the workload will be placed on the calves themselves.

Point your toes straight forward to hit both the lateral and medial portions of the calf. Spot from the back of the machine by stepping with one foot. Do not use your hands.

You're going to have two days off, then you're going to drag your ass back in and do it again. That's what it takes to get big. How bad do you want it?

neginfluence04

12-21-2011, 05:07 PM

Stretches
http://www.bodybuilding.com/fun/images/2011/injury_stretch.jpg

After murdering your back from top to bottom it’s finally time to finish off our workout with calves, but before we do remember to get your stretches in between body parts. It’s best to stretch the muscle group you just worked out within 5-10 mins of last working that muscle group.

1st Calf Stretch: Load a medium amount of weight on a seated or standing calf machine and allow the weight to slowly descend into a stretch.

2nd Calf Stretch: Lean against the wall, placing your opposite foot that's being stretched behind your ankle. Then alternate.

http://www.bodybuilding.com/fun/images/2011/supplement-corectly-during-the-hellraiser-workouts.jpg

Supplements:

Animal Pak: two packs taken twice daily
Animal Flex:1 pack taken once daily
Oxi-Mega Fish Oil: at 3 tablets total taken three times daily
Bioforge (v3): at 4 tablets total taken twice daily
Universal Creatine: taken with my preworkou sup 45 mins prior to heavy ass weight training
Controlled Labs Purple Wraath: 12oz post workout drink taken once daily with 45 mins of completing workout
Animal Rage: 16oz pre workout drink taken once daily 45 mins before workout
Scivation Whey protein:16oz shakes taken twice daily (one morning with skim milk & second taken post workout)

Thoughts: I felt like ass today and think i'm starting to get sick (FML). Tonight my brother in law came to the gym and helped me out. This is the first time in a long time that I have lifted before 10pm. My diet today was **** and my appetite was zero so i didn't get in all my meals. I'm not making any excuses I just feeling drained and have ZERO appetite. I'm looking forward to some much need R&R this weekend.

http://www.bodybuilding.com/fun/images/2011/eat-hard-to-gain-mass-and-plow-through-the-hellraiser-workouts.jpg

Daily Food Intake for the day

Breakfast: 2 cup oats and 2 banana

Snack: 16 oz protein shake

Lunch: SKIPPED FELT SICK

Snack: cucumber in vinegar and 4 stalks of celary with almond butter

Dinner: 2 cups of wheat pasta and 8 oz of lean turkey

Snack: Z-PACK (MEDS FEELING LIKE ****)

neginfluence04

12-21-2011, 05:22 PM

Sorry it took me so long to update last weeks log over the weekend I ended up catching the ****ing plague or so I thought lol. I've been puking my damn guts up since Sunday morning. Today is the first time in 4 days that i've been able to keep food down. I'm feeling a little better today and i'm planning on going to the gym. This will be my first time to go since Friday so wish me luck. All in All this program is ****ing brutal and will kick your ass if you don't check your ego at the door. I believe I have the form down and can't wait to get back in the gym. This week is going to be HELL no pun intended but i'm ready to ****ing kill it. I will try and get the videos edited and uploaded for last week in the next day or two.

DaEclipse

12-22-2011, 09:52 AM

LMchaHOr9CY

BB2K

12-22-2011, 11:36 AM

I love the log brathas!! Keep up the hard ass work!

neginfluence04

12-22-2011, 02:57 PM

LMchaHOr9CY

thanks Eclipse I saw this in the video update area. We plan on adding our weekly overview on Mondays when we post our weigh in info

neginfluence04

12-23-2011, 03:07 AM

I hate being ****ing sick there is nothing worst than not being able to keep food down and/or being stuck at home 24/7.

neginfluence04

12-23-2011, 04:26 AM

p0j_MQ8GW70

neginfluence04

01-05-2012, 06:56 PM

Well It's official Josh and I are out of the contest. Unfortunately Josh has accepted a job out of town that he can't refuse to pass up. With that being said we won't be able to workout together anymore. I spoke to RAGE a few weeks back about Josh having to take another job out of town. My plan is to continue the journey through hell alone. Last week I went to the gym and checked to see where my 1 rep max lifts where currently at. I have surprising news that ALL my lifts have increase drastically.

decline bench: 410lbs < 460lbs
flat bench: 360lbs < 410lbs
incline bench: 270lbs < 310lbs

skull crusher: 100lbs < 120lbs
over head tricep extensions: 130lbs < 150lbs (3 reps)

Over head should press: 270lbs < 310 lbs
Side laterial raise: 30lb dumbbells < 50lb dumbbells
Front laterial raised: 90lbs EZ-Curl Bar < 120lbs EZ Curl Bar
Bent Over Rear Delts: 55lb dumbbells < 70lb dumbbells

Wide Grip Lat pulldowns: 295lbs (5 reps) < can do 3 pull ups of my own down weight
Seated Rows: 350lbs < 375lbs (4 rep)
T-Bar rows: 270lbs (not counting the bar) < 315lbs (not counting the bar)

Bicep Curls: 145lbs < 145lbs (4 reps)
Reverse Grip Curls: 130lbs < 145lbs

Forearm curls: 70lbs < 80lbs
Reverse forearm curls: 60lbs < 80lbs

leg press: 900lbs < 1080lbs
hack squats 450lbs < 540lbs
Reverse hacks: 540lbs < 680lbs
Leg extensions: 275lbs < 320lbs (machine)
lying hamstring curls: 220lbs < 300lbs (machine)

So overall my lifts have increased some a lot more than others. I've been going to the gym alone for the past 3 going on 4 weeks now. I guess I will start posting my single workouts soon. They probably won't be as frequent as my last ones but they will be posted to show my progress as I continue my journey.