Matt and Bryan's HRT log (GallmanFitness+FfBcov

[GallmanFitness]

Thanks for the opportunity to participate in the HRT contest! I can't wait to get started in the morning and kill the gym with our new found motivation.
We will post our workouts as well as meals on here for y'all to look at.
Good luck to everyone!

[snakedoc96]

Thanks for the opportunity to participate in the HRT contest! I can't wait to get started in the morning and kill the gym with our new found motivation.
We will post our workouts as well as meals on here for y'all to look at.
Good luck to everyone!


You guys send all your info to that email address they had posted up? I havnt heard anything back yet

[lynjay]

I sent the email a few minutes after being told we're in; but no reply yet here either.

And while I'm here: Good luck Matt and Bryan, I hope you enjoy HRT for all it's worth!

[gainweightnow]

In for the journey guys


You guys send all your info to that email address they had posted up? I havnt heard anything back yet

In my experience with Universal, no worries about not receiving a response. As long as you filled out the email correctly, you'll be receiving your package soon

[GallmanFitness]

You guys send all your info to that email address they had posted up? I havnt heard anything back yet

Yea man I sent in everything they asked for, now just waiting like you.
Do you guys know if we are supposed to do an additional thread for our videos and pics?

[GallmanFitness]

I sent the email a few minutes after being told we're in; but no reply yet here either.

And while I'm here: Good luck Matt and Bryan, I hope you enjoy HRT for all it's worth!

Same here man, sent it but no reply yet.
Good luck to y'all as well. I'm super pumped to get into this an see the results!!

[mrdead]

What's up, in here...???

[GallmanFitness]

What's up, in here...???

Gettin big bro! That's what's up!
Y'all ready for this!??

[mrdead]

Gettin big bro! That's what's up!
Y'all ready for this!??

The true question is.... Are YOU guys read for this...???

[DaEclipse]

Good luck to you and your partner....you're going to need it! Follow Rage's plan to the T and you will rise from hell. If you stray, you will become easy prey for elimination. Welcome to Hrt Animals!

[GallmanFitness]

Matt - (GallmanFitness) :

Flat Bench: 345lbs
Squat: 405lbs
Dead lift: 425lbs
Mililtary Press: 245lbs
Max Pull Ups: 21



Bryan- (FfBcov) :

Flat Bench: 275lbs
Squat: 300lbs
Dead Lift: 315lbs
Military press: 185lbs
Max Pull Ups: 13




Im gonna post more stats for body composition and mesurments tomorrow evenig. Im gonna update our maxes at week 6 and at the end of the program. Also will be taking weekly progress pictures and post videos every monday and friday. Our workout log will be posted everyday with our meal log.

Any other info anyone wants just ask!

[GallmanFitness]

Good luck to you and your partner....you're going to need it! Follow Rage's plan to the T and you will rise from hell. If you stray, you will become easy prey for elimination. Welcome to Hrt Animals!

Thanks bro! Im excited to be part of the program and cant wait to see the results!

[FFBCov]

Just wanted to personally thank you all for the motivation and for the opportunity to take on this challenge. Hope everyone is doing good!

[naturalguy]

Warning, you guys may have to go out and get a new wardrobe when this is all said and done.

[GallmanFitness]

Warning, you guys may have to go out and get a new wardrobe when this is all said and done.


I hope so man! That would be great!

[GallmanFitness]

I had to work today so this was kinda a late workout for us. Usually in the gym either really early or mid day.

Start time- 9:00pm
End time- 10:15pm

Session 1- shoulders and arms

Bryan Covington (ffbcov)


Seated front press (dumbells)
1 warm up set- 12reps x 45lbs
Set 1- 8 reps + 4 hell reps x 55lbs
Set 2- 8 reps + 4 hell reps x 45lbs

Dumbell side lateral raise
1 warm up set- 12 reps x 20lbs
Set 1- 8 reps + 4 hell reps x 15lbs
Set 2- 8 reps + 4 hell reps x 20lbs

Barbell front raise
1 warm up set- 12 reps x 45
Set 1- 8 reps + 4 hell reps x 65lbs
Set 2- 8 reps + 4 hell reps x 65lbs

Barbell curl
1 warm up set- 12 reps x 65lbs
Set 1- 8 reps + 4 hell reps x 55lbs
Set 2- 8 reps + 4 hell reps x 65lbs

Reverse barbell curl
1 warm up set- 12 reps x 45lbs
Set 1- 8 reps + 4 hell reps x 65lbs
Set 2- 8 reps + 4 hell reps x 65lbs

Reverse barbell wrist curl
1 warm up set- 12 reps x 45lbs
Set 1- 8 reps + 4 hell reps x 45lbs
Set 2- 8 reps + 4 hell reps x 35lbs

Barbell wrist curl
1 warm up set- 12 reps x 45lbs
Set 1- 8 reps + 4 hell reps x 45lbs
Set 2- 8 reps + 4 hell reps x 45lbs

Cardio
None today




Matt Gallman (Gallman fitness)


Seated front press (dumbells)
1 warm up set- 12reps x 45lbs
Set 1- 8 reps + 4 hell reps x 70lbs
Set 2- 8 reps + 4 hell reps x 60lbs

Dumbell side lateral raise
1 warm up set- 12 reps x 20lbs
Set 1- 8 reps + 4 hell reps x 20lbs
Set 2- 8 reps + 4 hell reps x 20lbs

Barbell front raise
1 warm up set- 12 reps x 45
Set 1- 8 reps + 4 hell reps x 65lbs
Set 2- 8 reps + 4 hell reps x 65lbs

Barbell curl
1 warm up set- 12 reps x 65lbs
Set 1- 8 reps + 4 hell reps x 65lbs
Set 2- 8 reps + 4 hell reps x 65lbs

Reverse barbell curl
1 warm up set- 12 reps x 65lbs
Set 1- 8 reps + 4 hell reps x 65lbs
Set 2- 8 reps + 4 hell reps x 65lbs

Reverse barbell wrist curl
1 warm up set- 12 reps x 45lbs
Set 1- 8 reps + 4 hell reps x 45lbs
Set 2- 8 reps + 4 hell reps x 45lbs

Barbell wrist curl
1 warm up set- 12 reps x 45lbs
Set 1- 8 reps + 4 hell reps x 45lbs
Set 2- 8 reps + 4 hell reps x 45lbs

Cardio
None today


Also posting our first video tonight. Gonna update every Monday and Friday.
Our meal log will be added everyday starting Monday as well as pictures.

Thanks guys!
Get big!!

[GallmanFitness]

A fellow firefighter Scott Osenenko, 46, went down today during a structure fire while trying to save a family out of there house. He exited the building and then coded with a massive heart attack and passed away shortly after. Scott was new to our department but had a heart for it. Just last night he was giving his time helping his class mates study for a hasmat test that was scheduled for today. Keep Scott's family and Livingston parish fire district 4 in your prayers please.
You did a good job buddy,
Always remembered!

[GallmanFitness]

I had to work today so this was kinda a late workout for us. Usually in the gym either really early or mid day.

Start time- 4:45am
End time- 5:50am

Session 1- quads and hamstrings

Bryan Covington (ffbcov)


Leg press
1 warm up set- 12reps x 380lbs
Set 1- 8 reps + 4 hell reps x 570lbs
Set 2- 8 reps + 4 hell reps x 570lbs

Front squat
1 warm up set- 12 reps x 115lbs
Set 1- 8 reps + 4 hell reps x 115lbs
Set 2- 8 reps + 4 hell reps x 115lbs

Leg extension
1 warm up set- 12 reps x 70lbs
Set 1- 8 reps + 4 hell reps x 70lbs
Set 2- 8 reps + 4 hell reps x 70lbs

Lying leg curl
1 warm up set- 12 reps x 50lbs
Set 1- 8 reps + 4 hell reps x 55lbs
Set 2- 8 reps + 4 hell reps x 55lbs

Cardio
None today




Matt Gallman (Gallman fitness)


Leg press
1 warm up set- 12reps x 380lbs
Set 1- 8 reps + 4 hell reps x 570lbs
Set 2- 8 reps + 4 hell reps x 660lbs

Front squat
1 warm up set- 12 reps x 135lbs
Set 1- 8 reps + 4 hell reps x 135lbs
Set 2- 8 reps + 4 hell reps x 165lbs

Leg extension
1 warm up set- 12 reps x 70lbs
Set 1- 8 reps + 4 hell reps x 70lbs
Set 2- 8 reps + 4 hell reps x 75lbs

Lying leg curls
1 warm up set- 12 reps x 50lbs
Set 1- 8 reps + 4 hell reps x 55lbs
Set 2- 8 reps + 4 hell reps x 55lbs

Cardio
None today

I'm thinking this is gonna be the hardest workout of the series. My legs have been sore all day, mainly my hams. I can feel the soreness setting in my shoulders as well. Arms feel pretty good. I think I'm gonna have to bump up weight on arms.
Had a really early workout today. Felt great though! Can't wait to get the supplement package in to see how that helps.

Thanks guys!
Get big!!

[RIOSHOWTIME2]

Goodluck guys!!

[GallmanFitness]

Goodluck guys!!

Thanks!
Y'all to!!!

[FFBCov]

How's everyone doing?! Just went to Walmart together and stocked up in this weeks food. This week will be a little tough due to a very good friend and firefighter passing away. I know God will use this situation in a better way than it is.

Got a bunch of chicken, vegetables, eggs, and all the other good stuff. Workouts have been very good so far. More updates and all to come. Pictures will be up tomorrow for SURE!!

Have a good night guys!!

[FFBCov]

Breakfast this morning.
2 whole eggs
8 egg whites
Cup of oats
Whole wheat waffle with some Greek yogurt
Protein shake

Lots of food!!

[FFBCov]

Already posted breakfast. That was about 8:00am.

After workout~ Protein shake(22g) at about 10:45am

Lunch 12:00pm~ A few ribs and broccoli.

Had some almonds at about 3:00pm

Dinner(6:00)~ baked pork chop with onions and cabbage.

Before bed~10:30 low fat yogurt and almonds.

[GallmanFitness]

Cant wait to get to those final results. So far this is way harder than I thought it would be. I havent been this sore in months. Due to the death of Firefighter Scott our schedules are pretty hectic at the moment. Thats why theres updates at nearly midnight but thats what it takes right? Im posting these pics now and a video in a few mins. Also our meals and workout for today will be up shortly.
Have a great night guys, gotta sleep to grow!

[GallmanFitness]

Start time- 8:30am
End time- 10:00am

Session 1- chest and tris
Bryan Covington (ffbcov)


Decline bench press
1 warm up set- 12reps x 165lbs
Set 1- 8 reps + 4 hell reps x 165lbs
Set 2- 8 reps + 4 hell reps x 165lbs

Flat bench press
1 warm up set- 12 reps x 165lbs
Set 1- 8 reps + 4 hell reps x 165lbs
Set 2- 8 reps + 4 hell reps x 165lbs

Incline bench press
1 warm up set- 12 reps x 135lbs
Set 1- 8 reps + 4 hell reps x 135lbs
Set 2- 8 reps + 4 hell reps x 135lbs

Skull crushers
1 warm up set- 12 reps x 65lbs
Set 1- 8 reps + 4 hell reps x 65lbs
Set 2- 8 reps + 4 hell reps x 65lbs

Sitting triceps ext. ( dumbells )
1 warm up set- 12 reps x 60lbs
Set 1- 8 reps + 4 hell reps x 60lbs
Set 2- 8 reps + 4 hell reps x 60lbs



Matt Gallman (Gallman fitness)


Decline bench press
1 warm up set- 12reps x 185lbs
Set 1- 8 reps + 4 hell reps x 185lbs
Set 2- 8 reps + 4 hell reps x 185lbs

Flat bench press
1 warm up set- 12 reps x 185lbs
Set 1- 8 reps + 4 hell reps x 185lbs
Set 2- 8 reps + 4 hell reps x 185lbs

Incline bench press
1 warm up set- 12 reps x 155lbs
Set 1- 8 reps + 4 hell reps x 155lbs
Set 2- 8 reps + 4 hell reps x 155lbs

Skull Crushers
1 warm up set- 12 reps x 65lbs
Set 1- 8 reps + 4 hell reps x 65lbs
Set 2- 8 reps + 4 hell reps x 65lbs

Seated triceps ext.
1 warm up set- 12 reps x 60lbs
Set 1- 8 reps + 4 hell reps x 60lbs
Set 2- 8 reps + 4 hell reps x 60lbs




I havent been so sore in a long time. The HRT training is for REAL!

[GallmanFitness]

Breakfast: 7:30am
1 cup oatmeal with protien shake

Midmorning snack: 11:30am
1 slice whole wheat bread and natural peanut butter

Lunch: 1;30
1 chicken brpmeast
1/2 cup brown rice
1 cup of green veggies

Afternoon snack: 4;00pm
1/2 cup Almonds
Protien shake
8oz egg whites
8oz soy milk

Befor bed snack: 9:00pm
Protien shake
1 cup of greek yogurt

[GallmanFitness]

Woke up today ready to go! Even though I'm sore and my tris hurt like hell I'm deffently more energized. Prolly due to my new diet. Feeling pretty over all. I've looked at some of everyone elses threads and they lookin good! Yalls videos are great! Hope we can get ours to that level soon!

[FFBCov]

Deff sore today. I'm normally te most sore two days after workouts so I'm not even as sore as I'll be. This diet is a lot of food but I feel more energized throughout the day eating good food.

[jhart16]

good luck guys so far so good!

[GallmanFitness]

<iframe width="560" height="315" src="http://www.youtube.com/embed/18PPejN5G40" frameborder="0" allowfullscreen></iframe>


The videos will get better as we go! Enjoy!

[GallmanFitness]

<object width="1280" height="720"><param name="movie" value="https://www.youtube-nocookie.com/v/18PPejN5G40?version=3&amp;hl=en_US&amp;rel=0&amp;hd=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="https://www.youtube-nocookie.com/v/18PPejN5G40?version=3&amp;hl=en_US&amp;rel=0&amp;hd=1" type="application/x-shockwave-flash" width="1280" height="720" allowscriptaccess="always" allowfullscreen="true"></embed></object>

Hope this one works

[GallmanFitness]

I dont know why its not posting the video. So heres the link for our video on youtube.


http://www.youtube.com/watch?v=18PPejN5G40

[ChefDBIG]

good stuff guys. good luck

[FFBCov]

Hey guys hope all is well. So heres a little update for food for the day.

Breakfast(8:30)- 2 whole eggs, 8 egg whites, pack of oats, whole wheat waffle, and a protein shake(46g)

Lunch(11:30)-2 small chicken breat with some broccoli and a salad

Snack(3:00)- Couple hand fulls of almonds

Dinner(6:00)- Small pork chop and a chicken breat on some wheat bread, and vegetables

About to go workout back and will have a preworkout and postworkout. Post workout will have about 23g of protein and all my creatine and other post supplements.

Current supplements by the way are Fish oil(with a slight fat burner mix), Pink Magic, Tribulus Testris, and Powerful. Still waiting for the Animal supplements to arive.

Have a good night everyone.

[id0ntEvenLift]

I dont know why its not posting the video. So heres the link for our video on youtube.


http://www.youtube.com/watch?v=18PPejN5G40

u take the last part of the link bro,, which is the video location 18PPejN5G40

and you put it inbetween [/youtube*]

just take out the *

[youtube]18PPejN5G40

[mrdead]

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...

[strongbulk250]

Looking good. Keep it up and best of luck to you.

[GallmanFitness]

u take the last part of the link bro,, which is the video location 18PPejN5G40

and you put it inbetween [/youtube*]

just take out the *

[youtube]18PPejN5G40

Thanks man!

[neginfluence04]

good **** bro I too just learned how to embed videos yesterday

[FFBCov]

Well guys how's it going? So today..

8:00am- 2 whole eggs, 6 egg whites, pack of oatmeal, whole wheat waffle, protein shake.

11:00am- Protein shake post workout.

2:00pm- Protein bar/ meal replacement bar. Whichever you wanna call it.

4:00pm- Small chicken sandwich plain on wheat bread.

7:00pm- Chicken breast, brown rice, broccoli.

This morning we both hit shoulders, bis, and forearms. Had an excellent workout. Feels so good to eat food that is actual good for you. It improves your workout and all.

Be on the lookout for a new video at the latest on Monday and pictures for sure on Monday.

"I can do all things through Christ who strengthens me!" Phillipians 4:13

Goodnight!!

[1Percenter]

Hey guys, videos look great. Am sorry to hear about your fallen brother, I've been there before. Keep training hard and kicking a**.

1%

[FFBCov]

Hey guys, videos look great. Am sorry to hear about your fallen brother, I've been there before. Keep training hard and kicking a**.

1%

Hey bud appreciate it. We are trying to stick to it as best as possible. Thanks for the support and encouragement.

[TreeTrunkLegs]

Vids look great fellas, anything new going on?

[FFBCov]

Vids look great fellas, anything new going on?

Appreciate it man. And nothing to crazy going on. My shoulder/ trap went to hurting during shrugs and I'm trying to let it heal a little bit. No crazy injury just irritating me some.

[TreeTrunkLegs]

Appreciate it man. And nothing to crazy going on. My shoulder/ trap went to hurting during shrugs and I'm trying to let it heal a little bit. No crazy injury just irritating me some.

Understood for sure brother. Heal up and get back into it!

[FFBCov]

Man, today was a good day! Work was busy but I was able to squeeze then diet in somewhat.
Breakfast was typical, eggs, toast, oats, and a protein shake.
Only had time for a big scoop of peanut butter in between.
Lunch was 1 1/2 chicken breast, brown rice, and asparagus.
Had a protein bar at about 3pm
Workout included the Rage and Creatine. Did shoulders/ bis/ forearms. Solid workout. Starting to see some weight gains.
Had some lean ground beef, baked beans, and some broccoli for dinner.

Overall a pretty good day. My shoulder was giving me problems after jerking really hard on a smith machine that got stuck doing shrugs. Feels a hundred percent better today being that I le it rest for a couple days.

Supplements are awesome!! I've been taking the 2 packs together in the morning. It's a lot of pills but I'm guessing they are time released through out the day?? The pre workout and creatine are great. Strong taste in the rage but that's all good lol.

Other than that we are still hitting it hard. We have lacked some on the pictures and vids but will be getting that up soon.

Hope everyone has a great night.

"Jesus looked at them intently and said, “Humanly speaking, it is impossible. But with God everything is possible.” (Matthew 19:26)

[FFBCov]

11/20/11

Whats going on guys? Hope this finds everyone well. Today we had a great workout on chest. Hit the gym at about 11:00am. Pretty good meal layout for today also. Only thing I really need to work on is eating more. I find a lot of times 4 or 5 hours have went by and I havent ate a thing. Have to narrow that down to about 2-3 hours. Todays meal was

Breakfast(9:00)- 9 eggs, 2 slices of turkey bacon, little cheese, 2 pieces of wheat toast, some pears, and a glass of milk.
Also had the Pak and Flex this morning.

Workout(11:00)- Chest/tris/abs/cardio. Had Rage and the Creatine(pre/post workout)

Lunch(1:30)- Footlong chicken breast on wheat bread, tons of vegetables on top.

Dinner(5:00)- Grilled chicken breast, okra and tomatoes

Tonight(9:30)- Chicken salad on 1 piece of wheat bread.


Overall the workouts have been great. People in the gym are always asking us questions about what we are doing and what it's all about. Today doing chest it literally got to the point where we had 135 on the bar and struggling to pick it up. It was bad!! Matt was literally picking the bar up because I had nothing left in me.

We are running into some picture and video uploading problems. We are using iPhones and they don't always let you do everything easily when it comes to uploading. I know we are behind on our posting, but hopefully after this problem is fixed we can catch up.

Main thing is that we are sticking to the plan as much as possible. I have seen some major differences already. I've reached 225 on decline bench since last chest day and that is a PR for me.

Thank you all again for this opporunity to be involved in this! It has been great so far and I know will be a life changing experience! Goodnight guys!

[FFBCov]

Wow!! Tryin to eat breakfast this morning and I feel like I'm gonna blow up!! 3 while eggs and 9 egg whites and 2 pieces of toast. I'm almost done, but I know I'll be hungry again in a couple hours lol.

[GallmanFitness]

Wow!! Tryin to eat breakfast this morning and I feel like I'm gonna blow up!! 3 while eggs and 9 egg whites and 2 pieces of toast. I'm almost done, but I know I'll be hungry again in a couple hours lol.

Blowing up is an understatement!
I feel like I can't eat another bite then 2 hrs later I'm starving again!

[GallmanFitness]

Yesterdays chest workout was great! Starting to feel pretty strong. Hit my full reps on decline at 245 but irritated my shoulder so stuck to lighter weight on flat at 185.
After doing the chest workout I feel huge! It's a great feeling walkin around the gym an lookin at the guy next to you an knowing your stronger and bigger than him!
I been adding cardio in every workout.
I'm running at a 8:30-9:00 min/mile pace for 1 1/2 to 2 miles right after a workout and 10:00 min/mile pace for 3 miles on our off days.
Also been adding abs everyday to the workouts. Light abs on the days we workout. Usually non-weighted lifts, just using body weight, 3 excersices and 3 sets each with high reps. And on off days doing weighted and non-weighted lifts, 4 excersices with 3 sets each.
Just after a week of adding cardio and abs in with eating right im noticing a difference. Obviously nothing drastic in a week but enough to inspire me to keep
moving forward to the end!
Good luck guys!

Ps. Im having trouble on the arm workouts with feeling like I have done enough. I've increased the weight to the absolute most I can handle but I'm not feeling like its completely exhausting my muscles. I'm watching my form and doing slow reps.
Any suggestions?

[DaEclipse]

LMchaHOr9CY

[FFBCov]

Resisted the pecan pie tonight!! I feel accomplished lol!!

[GallmanFitness]

Heres a quick update on whats been goin on....
Well the workouts are great! We are having trouble with getting videos and pictures on here for some reason. I'm hoping to have that resolved this week. I don't know if it's my phone camera or if it's the program to upload them. Either way, if I have to buy a camera we will have some up this coming week.
Hopefully everyone will see a improvement in bf% and size.
This is for sure the most effective mass gaining routine ive ever done. It's pretty crazy! I am having some trouble with my shoulder but it's prolly my fault with a flaw in my technique I'm sure, which is another reason we have to get these videos up.
We have also been doing a dropset at the end of every workout for each muscle. It's a great way to totally exhaust that muscle and I feel huge when I walk out the gym.
Rage adjusted our diets and upped the cardio for us because our bf% was high.
But I can already see a difference within the last 1-2 weeks with adding the cardio.
Well any input would be greatly appreciated. Tell us how y'all doing!

[FFBCov]

Chest

Decline
Matt-185x185x185
Bryan-185x185x185

Flat dumbbells*
Matt-65x65x65
Bryan-65x60x50

Incline dumbbells*
Matt-65x50x50
Bryan-60x50x50

Chest Drop Set

Skull Crushers
Matt-65x65x35
Bryan-65x65x35

[FFBCov]

Back

Wide grip pull downs
Matt-135x180x150
Bryan-135x165x150

Seated rows
Matt-120x135x135
Bryan-120x135x135

T Bar rows
Matt-115x135x155
Bryan-115x135x155
Drop set on both.*

Barbell shrugs
Matt-225x275x275
Bryan-180x225x225

Rear delt raises
Matt-20x25x25
Bryan-15x20x15

Calf raises
Matt-90x90x90
Bryan-90x90x90

Calf extensions
Matt-250x300x300
Bryan-250x300x300

[GallmanFitness]

[youtube]G247854fAUAAAAAAAAAA[youtube]

[GallmanFitness]

G247854fAUAAAAAAAAAA

[GallmanFitness]

Week 4
http://www.youtube.com/watch?v=aJo58jADmws&feature=g-upl&context=G282d6a4AUAAAAAAAAAA

Back workout from week 4
http://www.youtube.com/watch?v=qTXJTri3IZ0&context=C3896593ADOEgsToPDskI4xvH46DEOmi1i8yyTGxHv

Heres a older video from week 1
http://www.youtube.com/watch?v=T5AHa5vrB4U&feature=context&context=G282d6a4AUAAAAAAAAAA

im not understanding why i cant post the video up. so for now heres the links. just so yall can see whats going on. if anyone could help it would be great!

[GallmanFitness]

Here is the progress from week 1 to week 3
I know its late but better late than never right?
Ill have week 5 updates monday

[GallmanFitness]

Here is the progress from week 1 to week 3
I know its late but better late than never right?
Ill have week 5 updates monday

[GallmanFitness]

im liking the leg progress the most!

[GallmanFitness]

After our back workout on Tuesday I'm still sore! It was pretty sick stuff. Gotta love having to drag yourself out the gym because your exhausted!

[GallmanFitness]

Gonna start trying to be more consistant with posting our diets on here. As far as the workouts go yall will be able to see everything in our videos. But since the lbs are starting to drop, I want everyone to be able to see what we eating. So here we go:

Matt :

2:00 am: Protien shake 25g
6:30 am: Protien shake 25g
8:00 am: One piece of wheat tost and two pieces of turkey bacon, half a cup of Fat-free Greek yogurt
11:00 am: Protien shake 25g

Bryan:

6:30am Protien shake and two pieces of wheat toast


As we eat through the day im gonna post what we ate. I think thats going to be the easiest way for me to keep track and let yall know whats up.

[GallmanFitness]

Trying these 120's for the first time since the shoulder injury back in mid July.

[GallmanFitness]

1:00 pm: Salad with small amount of fat free ranch and 1 grilled chicken breast

[GallmanFitness]

Matt:

4:00Pm: Protien shake 25g

Here is the video of our shoulder and bi workout yesterday. We have been videoing the first working set of all the lifts.
Enjoy!

[GallmanFitness]

http://www.youtube.com/watch?v=kLqJmqhA6NM&context=C341ac3eADOEgsToPDskJudNLp5vYHP01CTUDTBsDE



[Youtube]C341ac3eADOEgsToPDskJudNLp5vYHP01CTUDTBsDE[youtube]

[GallmanFitness]

Started off the day good with a 7:30am cardio session, 30 mins on a 10% incline at 3.5mph. Starting to see some real fat loss now. Got the diet in check with a morning post carido protien shake and 2 chicken breast. Feelin good! We will have our week 5 confessional video and our leg video up tomorrow evening. Im at work today so no time to make it.

[FFBCov]

Today has been good. Woke up and have a shake, 6 oz egg whites, an 2 pieces of wheat toast. Had a good cardio workout and abs also. Now tearin up some tilapia, squash, an cabbage! Like Matt said, videos up soon!!

[BB2K]

http://www.youtube.com/watch?v=kLqJmqhA6NM&context=C341ac3eADOEgsToPDskJudNLp5vYHP01CTUDTBsDE



kLqJmqhA6NM

Fixed.


Damn nice form of the side delt raise! you guys are rockin!

[FFBCov]

kLqJmqhA6NM

Fixed.


Damn nice form of the side delt raise! you guys are rockin!


Hey thanks for helping us with this video situation!!

And appreciate the encouragement! Trying.

[BB2K]

Hey thanks for helping us with this video situation!!

And appreciate the encouragement! Trying.

My side delt raise form sucks. Reason being the partial part hurts my joints but the rest is great.

[GallmanFitness]

My side delt raise form sucks. Reason being the partial part hurts my joints but the rest is great.
Are you taking the Animal Flex joint suplement?

[GallmanFitness]

I just posted a question for rage in the checkin area about my diet. If he approves it then im gonna post it in here for yall to see!

[BB2K]

Are you taking the Animal Flex joint suplement?

yes and it helps a ton, but ive had both shoulders operated on before and they just arent 100% BUT they are getting a lot better and stronger. I still try the DB side raises though, often i will use the machine for them.

[FFBCov]

yes and it helps a ton, but ive had both shoulders operated on before and they just arent 100% BUT they are getting a lot better and stronger. I still try the DB side raises though, often i will use the machine for them.

Both shoulder operated on! Man thats no fun.

[BB2K]

Both shoulder operated on! Man thats no fun.

I have a long list of injuries. Only 1 is related to bad form in the gym. The others were car accidents or work related. Jerry Lewis could do a telethon based on my injuries. Lol

[GallmanFitness]

[Youtube]http://www.youtube.com/watch?v=eQdZAuMtu5A&feature=youtu.be[Youtube]

[BB2K]

[Youtube]http://www.youtube.com/watch?v=eQdZAuMtu5A&feature=youtu.be[Youtube]

eQdZAuMtu5A

[GallmanFitness]

[youtube]eQdZAuMtu5A[youtube]

Maybe it works this time?

[GallmanFitness]

eQdZAuMtu5A

[GallmanFitness]

eQdZAuMtu5A
I rly appriciate all the help man! Got me set on the videos now!

[BB2K]

I rly appriciate all the help man! Got me set on the videos now!

My pleasure buddy

[DaEclipse]

eQdZAuMtu5A





Quick tip brotha ....you can spot your partner doing the leg extensions from the pad it self it makes your partner really work that way, you fellas are killing it with them leg workouts big time!

[FFBCov]

Quick tip brotha ....you can spot your partner doing the leg extensions from the pad it self it makes your partner really work that way, you fellas are killing it with them leg workouts big time!

Appreciate that. Didn't really think about doing that lol. I can see where it would provide more leverage to make a much harder push down. Thank you!

[FFBCov]

So today Matt and I started our carb and fat cuts. 50 carbs a day and 25g of fat a day. Plenty of protein though. Felt pretty good until about 3:30-4:00. Started to get tired and my body finally realized that it will have to start using the stores fat lol. Workouts were great but we were definately lifting less and really felt the exhaustion of muscles and overall. Hopefully by the end of the week the body fat will be dropped and some major results will be visible.

[FFBCov]

So just want to update my diet real quick.

Egg whites, protein shake, apple for breakfast

Almonds for snack

Lunch was a grilled chicken salad with a ton of vegetables.

Snack mid evening was some more almonds

Dinner will be chicken breast or tilapia and some green beans.

Right before bed a half protein shake

About 2 in the morning I set my alarm for another half shake.

A HUGE difference has been made by adding cardio and cutting like crazy! Very excited about these changes!!

Pics, videos, and check ins coming soon!

[GallmanFitness]

Well at week 2 our bodyfats were as follows:
Bryan 29.0%
Matt 23.25%

We got our body fat remeasured Thursday and saw some crazy results!
Bryan 24.00% -5%
Matt 20.0% -3.25%

Thats in 4 weeks! Cant wait to see what the next 6 weeks will be like!

[GallmanFitness]

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[GallmanFitness]

xAaO2E4tTn4

[FFBCov]

Now back to school. Gotta keep the workouts going strong! Shouldn't be a problem.

[FFBCov]

It was so nice to have a cheat meal last night lol. Was looking forward to that burger!! One thing I noticed though is I am not craving terrible food. Once you get in the swing of eating clean the crave for bad food isn't really there. Idk. Just throwing that out there!

[ragingmuscle]

You've found your rhythm. This is momentum...this...is bodybuilding.

[FFBCov]

You've found your rhythm. This is momentum...this...is bodybuilding.

Very good way of putting that!

[GallmanFitness]

You've found your rhythm. This is momentum...this...is bodybuilding.

You do the same things to prepare, it stops becoming a duty and becomes a habbit.

[GallmanFitness]

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Hope to have a better video check in this friday coming up. We had to do this one on the fly due to the camera not working again, so it was recorded leaving the gym headed to work. Sry for the quality!

[gemgemkid]

What up what up what up!? It's been 8 weeks and I think this is my first posting in this thread(?)...sorry bout that! But hey I had some time this morning to stop in and tell you guys to keep giving it your all. Just 4 weeks left boys...time to really kick this thing up a notch! Glad to see you guys getting in your complex carbs and feeling the benefits in the gym. I know the videos are just as important as the training for the competition, but send in what you got but don't let the stress of the quality of the confessionals affect your progess! 5 teams have been cut and during these last 4 weeks all the teams need everyone else to go even harder to really bring everyone through. Now's the time to enter BEAST MODE! Do work boys!

[GallmanFitness]

What up what up what up!? It's been 8 weeks and I think this is my first posting in this thread(?)...sorry bout that! But hey I had some time this morning to stop in and tell you guys to keep giving it your all. Just 4 weeks left boys...time to really kick this thing up a notch! Glad to see you guys getting in your complex carbs and feeling the benefits in the gym. I know the videos are just as important as the training for the competition, but send in what you got but don't let the stress of the quality of the confessionals affect your progess! 5 teams have been cut and during these last 4 weeks all the teams need everyone else to go even harder to really bring everyone through. Now's the time to enter BEAST MODE! Do work boys!

Thats right bro! Gettin it! Thanks for the encouragement!

[RIOSHOWTIME2]

Yo!!!! Boom up in here!!!!!!!!!!!!!!!!!!!

[ChefDBIG]

WEEK 12 FELLAS FINISH STRONG, EARN YOUR SHIRT AND WEAR IT PROUD!! because over half the teams couldnt hack it