WhiteOleander HRT Solo

[whiteoleander]

I didnt get picked for the Lonely Road to Hell challenge, which I was pretty upset about. I dont know if a woman has ever tried the program but I'm about to. Everything is lined out and a green light for me to start as far as wokouts, splits, nutrition.

Starting Stats:
Age: 24
Height: 5'6"
Weight: 127
Body Fat: Aprrox 13%

6 meals a day
Protien: 160 grms
Carbs: 225
Fats: Keep it in check
Calories : Blah

I am naturally really lean, I have been eating as I want for the last six or so months so I am excited to get back into clean eating and excited to see how my body responds all around.


Last night was my 1st night.... Holy HELL ... I did back and tried to stick to the workouts outlined in the program. I have an odd amount of endurance and typically mix 3 really heavy compound movements into each workout along with 3-4 other exercises. I think I am going to do the same type of formula with HRT.... 3 really big working sets and a couple "fillers" due to my endurance.

Working sets:
Long bar Row: 55lbs
Wide grip lat pulldowns: 105lbs
Hammer Strength Row
I snagged a gym friend to assist on the wide grip and Hammer Row to really pound it in. I thought I was going to puke ... I loved it.

I am a little tight today, usually if I get sore its the end of the day the next day.
Tonight is legs, back into the fire

[G Diesel]

We did pick a female team... But I'm sorry we overlooked you.

Pumped that you're still going to give HRT a go. Will do whatever we can to support you along the way.

Let me know if you need any help.

Peace, G

[TreeTrunkLegs]

Glad to see your still stepping up the challenge. HRT is no joke, male or female. Interested to see how you do.

[whiteoleander]

Thanks a ton guys :)

[shortstack74]

I was hoping that you would get picked out of all the other candidates but it's cool that you are going after it anyway. Good luck with it and if you need any help, Tom's obviously the expert but you can bounce stuff off of me if you need to.

Jeremy

[whiteoleander]

Week 1 is done.... Holy Hell !! Im lovin this style of training. I have an odd endurance and if I dont totally exhaust the muscle I dont get sore, HRT offers a hell raising quick workout that takes you to a whole new level, self inflicted glorious pain... I am going to post about what I have been eating and maybe a pic or two to help me track progress. Ill get back at ya this afternoon.

Oh and I have been watching everyones threads, what a cool way to bring everyone together on the HRT training, in the contest or not. I love seeing everyones posts and am excited to see more!

[whiteoleander]

I think I saw the female team you are talking about... I dont have a partner, doin the solo so that wouldnt have worked anyways ... Your support means tons you guys are all over helping everyone out and its one of the coolest things Ive seen, mad props to all of you guys

[whiteoleander]

Here is my meals ... I dont vary much from day to day unless I have a coffee during the day or a fat burner before a big workout which this week is my 3 day split so I will only hit my big areas ... Back.. Arms... Legs

Meal 1: 5 egg and bean omlet ( 2 whole egg, 3 whites, Black Beans) w/ lowfat Motz and 1-2 tbls salsa
Meal 2: 1 1/2 c. Steel Cut Oats with Organic granola, 4 oz of meat
Meal 3: 5 oz Chicken/Turkey, 2 cups-ish green veggies
Meal 4: 5 oz Chick /Turk, 2 cup-ish boiled red potatos and sweet small onions
Meal 5: 1-2 talapia fillets, green veggies
Meal 6: 4 raw egg whites w/ all natural "green" juice or omlet

Variables :
If I am hungry for mo' : 0 % cottage cheese and multi grain crackers, Hash ( pb, dry oats, honey, protien mixed together) Sweet potato, brown rice, blk beans, avacado
Craving sweets : Nutella on Caramel rice cakes
I dont add/ season much as Im cooking ... If I do its season all, lemon for meats, a little butter or olive oil for non stick. I love to add green chilies and onion to bring out extra flavors...
Im pretty lean so I dont watch my fats too strictly and I dont count calories but I aim for about 28 grms of protien and 35 carbs per meal..

[1Percenter]

I think it's great that your here. Show us how its done... I got a question about your black bean omelette, do you cook them or add them raw? It sounds delicious I am always up for new ideas...

1%

[whiteoleander]

I think it's great that your here. Show us how its done... I got a question about your black bean omelette, do you cook them or add them raw? It sounds delicious I am always up for new ideas...

1%
First I am glad one of us can spell omelette right.... Now that I have been schooled lol
I usually buy low sodium black beans and chopped green chilies ( mixing them together is really good and the spice makes it so I dont have to add alot of random "fillers" for flavor)
I put them in a strainer and rinse them clean then I have them for the whole week so as I make the omelette I dump about a 1/2 cup on top of my eggs , get a handful of low fat motzzarella and Ill top it with a little bit of salsa or green tabasco.
Black Bean Nutrition - From what I have found they are the best option as far as leanest with a good amount of carbs and protien....
Serving Size 1/2 cup
Protien - 15 grms
Carbs - 41 grms
for the Calorie counters ... 227 grms (seems high but I dont really know much about calories, dont care much)

[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...

[1Percenter]

First I am glad one of us can spell omelette right.... Now that I have been schooled lol
I usually buy low sodium black beans and chopped green chilies ( mixing them together is really good and the spice makes it so I dont have to add alot of random "fillers" for flavor)
I put them in a strainer and rinse them clean then I have them for the whole week so as I make the omelette I dump about a 1/2 cup on top of my eggs , get a handful of low fat motzzarella and Ill top it with a little bit of salsa or green tabasco.
Black Bean Nutrition - From what I have found they are the best option as far as leanest with a good amount of carbs and protien....
Serving Size 1/2 cup
Protien - 15 grms
Carbs - 41 grms
for the Calorie counters ... 227 grms (seems high but I dont really know much about calories, dont care much)

That sounds awesome. I will be jacking that up with some crushed tortilla chips into the mix and making some migas out of this. I think I was tested at making eggs 40+ ways but very few of them are healthy. Didn't even notice about your omelette.
1%

[dkarnes]

i just started HRT yesterday. I loving it.

[whiteoleander]

Last night was legs ... I have a friend who wanted to go to the gym with me. I have never actually meet him in person but him and a buddy were chuckling about working out with a girl ... I couldnt turn down the chance to totally kick their ass in the gym ( sly smirk) He has asked me about HRT before so I told him we would do 3 HRT sets in our workout... We decided to play with some squats to warm up and then I brought the pain :) The boys were on the floor and I was lmao the whole time... We did working leg extensions, hack squats, and hamstring curls finished it off with a leg press negative burnout (?)I guess thats what you'd call it)

1 rep max on squat - 155
Leg extensions - Warm up/ Working 70lbs
Hack Squats - Warm up 50lbs / Working 70lbs
Ham Curls - Warm up/ Working 30lbs
Leg press - 220 to failure

What I learned:
This was my 1st time doing hack squats and I think I found a new love; along with the standing ham curls
Guys under estimate how much power a girl can have in the gym
I am addicted to the deep burn of HRT

I wonder if those guys will call me to workout again (hehe)

Best quote of the night ..... "Its like HELL INSIDE your muscle" I almost died laughing

[dkarnes]

Last night was legs ... I have a friend who wanted to go to the gym with me. I have never actually meet him in person but him and a buddy were chuckling about working out with a girl ... I couldnt turn down the chance to totally kick their ass in the gym ( sly smirk) He has asked me about HRT before so I told him we would do 3 HRT sets in our workout... We decided to play with some squats to warm up and then I brought the pain :) The boys were on the floor and I was lmao the whole time... We did working leg extensions, hack squats, and hamstring curls finished it off with a leg press negative burnout (?)I guess thats what you'd call it)

1 rep max on squat - 155
Leg extensions - Warm up/ Working 70lbs
Hack Squats - Warm up 50lbs / Working 70lbs
Ham Curls - Warm up/ Working 30lbs
Leg press - 220 to failure

What I learned:
This was my 1st time doing hack squats and I think I found a new love; along with the standing ham curls
Guys under estimate how much power a girl can have in the gym
I am addicted to the deep burn of HRT

I wonder if those guys will call me to workout again (hehe)

Best quote of the night ..... "Its like HELL INSIDE your muscle" I almost died laughing

Bet those boys can barly walk today lol

[whiteoleander]

Bet those boys can barly walk today lol

I hope so .... I saw you just started HRT the Universal/ANIMAL team is amazing. I would recommend checking in weekly in the non contestant thread cause they help everyone and are keeping a eye on of all our training for us contestant or not..

[dkarnes]

I hope so .... I saw you just started HRT the Universal/ANIMAL team is amazing. I would recommend checking in weekly in the non contestant thread cause they help everyone and are keeping a eye on of all our training for us contestant or not..
were is the non contestant thread at???? Yeh i did season iv yesterday and my back and neck is sore.

[whiteoleander]

Tonight was arms . My arms got so worked that my pump actually hurt.. mmm..
Then it was time to eat big, so we went to eat all you can eat wings with coconut rice . Different gym and different scale but I weighed 132 which is awesome. That's a 5lb difference from day 1

Dumbell curl warm ups 15 / 20
Skull crushers 45lb warm up & working 8-6 x 2
Bar biceps curls 55 warm up 45 working 8-6 x 2
Tri cable push down & reverse (?) 8-8 x 3 60lb
Rope cable bi and tris 3x burn out @ 50-30lbs
Rope bicep curls working just hellcentrics to failure 2x

I am starting to feel like I've found appropriate but heavy weight to throw around and can really work the hellcentrics with flawless execution. I'm just plain lovin it. Some of the exercises outlined in hell raiser I have never done so as you can see my workouts are a bit different. As dayscome up that i get trusted spotters to come to the gym with me I have been having them show me the moves properly and help me adjust to find a good working weight so I'm hoping I'm a few more weeks I'll have the ability to follow the exercises outlined.

[1Percenter]

Your numbers are looking better than mine I think. Please give us some more lifting stories of the guys acting like little kids. Have a good couple days off.

1%

[dkarnes]

were is the non contestant thread at???? Yeh i did season iv yesterday and my back and neck is sore.
I found it

[whiteoleander]

VIDEO ON MY BB.COM PAGE
I don't know how to embed the video. I know, I know its two working sets but I had to try and pump out one more cause it felt so good.
Plates: 45, 35, 5 = 85 lbs

[RIOSHOWTIME2]

Chicks rock!!! Subscribed!!!!!!

[whiteoleander]

Chicks rock!!! Subscribed!!!!!!


Thanks !!! I seriously stalk your thread .... lol ... trying to see if I can hold my own against you girls.... You guys go a bit heavier than I but Ill get there ( I hope) I'd love to see your videos but am not sure where they are ??/

[RIOSHOWTIME2]

Thanks !!! I seriously stalk your thread .... lol ... trying to see if I can hold my own against you girls.... You guys go a bit heavier than I but Ill get there ( I hope) I'd love to see your videos but am not sure where they are ??/

Lmfao its cool..... We really appreciate the following!!! Our vids are in the contest thread pg19 this weeks vids will be in our log!!!

[whiteoleander]

This is a typical weeks worth of food..

[RIOSHOWTIME2]

This is a typical weeks worth of food..

Gotta love that bolthouse farms !! Lmao

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[whiteoleander]

Gotta love that bolthouse farms !! Lmao

Rio, There is one good thing about Bolthouse...rofl

[whiteoleander]

Last night was legs again... after all I did with the guys last week I didnt get sore... So I consulted the all knowing (Rage) and he suggested a routine.
Hammer Strength Leg press - Warmup- 90 Working 180 (felt good and heavy, just as I was told to go)
Squats (told could use hack or smith, just used good ole bar) Warm up 50+ bar= 95 , Working 115 added 10 lbs this week !!! Super excited !! only 10 lbs away from squating my body weight. Next week Ill do it but I will def. need to grab a spotter...
Extensions - Warm up and working @ 75
Lunges - On Smith 50lbs to burn out
Hamstring Curls - Warm up and working @ 60 after my working sets I was done for ... I think Ill go to a different gym for legs from here on out that has the standing and laying curls to be able to follow plan..

Recommended also doing standing leg curls ... By the time I got to my last set of laying hams I was spent...I dont know if it was from hitting it hard, hard. OR the stupid Lipodrene I took at lunch messing with my endurance.... I have decided I hate fat burners and when the time comes to lean out its cardio and coffee for me.
I am going to start checking in on Mondays like we are told to so I will post in here and in check in thread pics , Monday will start week 3

[shashitty]

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[TreeTrunkLegs]

Looking good! Keep it up!

[shortstack74]

Looking good WO. You have some serious dedication to putting in the work and will see a ton of good results by the end of the 12 weeks.

Jeremy

[whiteoleander]

Starting up week 4 ....
Last week I was a big time slacker but its back to the grind this week. I had a sick little one and was sick myself so my gym days and diet have been in the crapper... Stats arent even really worth posting cause I have been eating less then I should and know I am down in weight... I did atleast do a video blog... its on my page...
This week it is back on, its my 4 day split so I am excited to get that extra day in the gym. Because of my slacking from sickness on eating I have leaned out just a bit and it makes me itch to lean out... I have been on a 7 month building binge and am so excited to see what I look like under my "layer" but I have to wait a little longer .. Hopefully the team will give me the go ahead to lean out a bit more towards the end of the 12 weeks ;)

Weight Wk 1: 127
Wk 4: 129
Difference: 2lbs

Last week: 132
Difference: -3lb
Damn sick week

Split:
Thursday-Arms
Friday- Legs
Saturday- Back
Sunday- Shoulders / Abs

[SquidC]

Good to see you're feeling better and getting back on track :)

[whiteoleander]

HAPPY NEW YEAR !!!

Over the weekend it wasnt too hard to keep my diet on point cause I didnt go out much. I weighed in at 132 which feels great cause I was down from being sick the previous week.. My struggle is consistantly being over 130 and I feel like over the course of the 4 weeks in this program I am finally able to consistantly be over the 130 !!
Yesterday was a killer shoulder day. My energy was high and the weight solid. I tried to get my friend to get some training videos but apparently he doesnt know how to work a phone camera ;P
Tonight is BACK !!! I love back and am excited for a full day of eating and a solid sess... I want to get video on each of the days so I can get some feed back from everyone.
I am not sure what my deal is but even working the program it is rare for me to ever be sore. I get a little tight a few-5 hours after a session but the next morning/day I am fine. As odd as it may seem THIS IS A HUGE MOTIVATION KILLER. There is satisfaction from the sore and without it I feel like I am getting no where even though my results say different.
ANY THOUGHTS ON THE RELATION OF GETTING SORE TO GAINS IS MUCH MUCH APPRECIATED !!
I have heard that it means my form is off, but I am particular about doing things correct rather than just being focused on weight. I am not afraid to go down in weight to do it correct. I have weird endurance so I use "filler" sets of lighter weight if I feel I need more so I dont go home unless Im at failure. Big compound movements have given me the most sore. I have been told there is no relation to getting sore and getting big and told there is tons of relations .. I am just confused and pissed about it... But like I said I am getting solid gains and my build has improved dramaticly since lifting. I dont take any supps besides Animal Pak Vitamins and 1MR pre workout or coffee. I am not dieting, dont take diet pills.. and am boarder line hippie about what I put in my body ( I keep it pretty much all natural, organic)

[shortstack74]

I'm not sure how soreness relates to gains but one thing that I noticed, especially when my partner is gone and I have to train SOlo HRT is that if I don't rush my working sets, I get alot more sore. I don't mean to say that you do because I've seen a few of your videos and it looks good but try and really work those first 8 reps with full range of motion and then get to the 6 HC reps.

I tend to rush the first 8 just to get to the HC and I think I'm shorting my self of some gains. I did this Monday on shoulders and bis and had to stop at rep 4 or 5 just for a breather. haha

Keep at it you're doing an awesome job for going solo.

Jeremy

[whiteoleander]

I'm not sure how soreness relates to gains but one thing that I noticed, especially when my partner is gone and I have to train SOlo HRT is that if I don't rush my working sets, I get alot more sore. I don't mean to say that you do because I've seen a few of your videos and it looks good but try and really work those first 8 reps with full range of motion and then get to the 6 HC reps.

I tend to rush the first 8 just to get to the HC and I think I'm shorting my self of some gains. I did this Monday on shoulders and bis and had to stop at rep 4 or 5 just for a breather. haha

Keep at it you're doing an awesome job for going solo.

Jeremy

THANKS for the advice Jeremy !! Ill have to try that. Since I am still a newbie ( under a year of lifting) I try to really focus on form and such but I will definatly try your advice on making sure I get that full range on my working sets... Ill let ya know how it feels :)

[whiteoleander]

OVER 130 AGAIN !! Whoop Woot !! Hopefully I have finally gotten over the hump and can continue to stay solid over 130 from here on out !!

[shortstack74]

For under a year of training you're doing good!! It will come with time but if you can get your self focused on feeling the weight and not just rushing through the movements, you'll be much more efficient in your lifting and, imo, get more out of the training days. Your videos show that you have great form and don't rush but that's just what I've found helps me.
Nice job on hitting over 130!!

[rbowman91]

OVER 130 AGAIN !! Whoop Woot !! Hopefully I have finally gotten over the hump and can continue to stay solid over 130 from here on out !!

Keep killin' it.

[whiteoleander]

OK Everyone ... We are ending week 4 of HRT and going into week 5 ... In the last week I have really felt the pounding and it has helped me reach 2 of my BB goals!! This is the second week in a row I have had my working squat weight 135, I am proudly going to say I have reached my goal of my body weight being my working squat weight AND I have remained consistantly 130 + for the last 2 weeks !! THANK YOU HRT Solo my new love!! LoL ... I have heard the pro figure women are sitting about 145 off season and 137ish on so that is my ultimate goal ... Seeing as how it took me about 8 months to get a solid 4 lbs, I have a ways to go but want to set some more goals to achieve in the process. What now?

Last night was legs.... I smashed it.
Started with some hard and heavy squats
Warm up: 95, 115 Working 135; 135
Im not gonna lie, it looked pretty sweet to have 45's at the end of my bar . Little girls lifting big weight :)

Lunges for burn out 65lbs

Leg press : SLauGterED IT!!
Warm up: 90 WORKING: 180; 180 THATS A NEW HIGH FOR ME, heavy hitter HRT hurt sooo good...

Laying Hamstring Curls:
Warm up: 50 Working 50
I kept the weight the same so I could really work the hellcentric portion and set in the pain for the night

Leg Extentions:
Warm & Working 75
Same , kept weight the same to really set it in

By the time I got to my last two exercises I was done for , Sat in the sauna for about 15 min and called it a night.
This morning I am feeling sore in my glutes and hams which is fantastic cause I dont get sore alot , tight but not full on sore, that just makes last nights session even more legit !!

[whiteoleander]

Keep killin' it.

YOU GUYS TOO !!! I loveeee you two , Soo stinking funny... AND killin it to the max. Your thread rocks!! I love how in your last vid you guys were joking about how you like attention and you were talking about how you check yourself in the mirror sometimes.. ok always. I laughed so hard and when "Spaulding" did twinkle toes in the hot tub, I was lmao...
Good stuff guys !!

[CaptSpaulding]

YOU GUYS TOO !!! I loveeee you two , Soo stinking funny... AND killin it to the max. Your thread rocks!! I love how in your last vid you guys were joking about how you like attention and you were talking about how you check yourself in the mirror sometimes.. ok always. I laughed so hard and when "Spaulding" did twinkle toes in the hot tub, I was lmao...
Good stuff guys !!

Thanks a lot, I'm glad you find Ross's desire for a fan club in the gym as funny as I do.

Nice job on the squats- it took me about a year to comfortably rep my weight on squats. I can honestly say that I have never seen a girl squatting 135 at any gym I have been to. Your doing awesome, My first year I had no idea what I was doing in the gym- i just kind of fumbled around. I'm glad to see you loving the HRT program as much as we do.

[rbowman91]

Thanks a lot, I'm glad you find Ross's desire for a fan club in the gym as funny as I do.

Nice job on the squats- it took me about a year to comfortably rep my weight on squats. I can honestly say that I have never seen a girl squatting 135 at any gym I have been to. Your doing awesome, My first year I had no idea what I was doing in the gym- i just kind of fumbled around. I'm glad to see you loving the HRT program as much as we do.

I DO have a fan club in there Steve, and you know this. You've seen it.

But yes, props on squatting 135.

[TJSHOWTIME]

Chick power!!! Lol good job in here!

[G Diesel]

Chick power!!! Lol good job in here!

No joke... The ladies are hitting HRT full force.

Peace, G

[whiteoleander]

Yeah, Yeah .... Bad Ass ladies showin the men what its about ;)
So we are all going into week 6 ... I am going to take a pic at each workout this week cause I feel like all the sudden I am getting awesome mass that I didnt notice before. Feeling like my body has taken a hold and that if I push harder then ever I can get crazy mass builds by the end of this. Ill attach a pic and its kinda hard to tell but the back of my bi's are getting some awesome thickness to them and my outer arm is as well. That will be able to be seen in my shoulder pic.

[animalbolic]

Yeah, Yeah .... Bad Ass ladies showin the men what its about ;)
So we are all going into week 6 ... I am going to take a pic at each workout this week cause I feel like all the sudden I am getting awesome mass that I didnt notice before. Feeling like my body has taken a hold and that if I push harder then ever I can get crazy mass builds by the end of this. Ill attach a pic and its kinda hard to tell but the back of my bi's are getting some awesome thickness to them and my outer arm is as well. That will be able to be seen in my shoulder pic.

Biceps look good and pec-delt tie in. Keep it up.

[SquidC]

Looking good, keep up the hard work :D

[whiteoleander]

Hey ya'll !!
Starting into week 7 of HRT.... Kinda makes me sad cause I dont ever want to stop ... For the last 3 weeks I have seen huge progress and Im lovin every minute of it. I had an unreal weekend of lifting and going back for more tonight
Not only have I upped my weight to a consistant 130-132lbs (Im a super hard gainer), I am squating my body weight (slightly over), and over the weekend I upped my working press weight to 210 !! 210!! I didnt have much faith of me pushing over 200 but my working HRT sets were 210 this week... My workout partner and I have pretty much honed in on the best leg workout EVER . Which HRT is used throughout, we are both dead....
Tonight is back and last week I did HRT rows throughout the whole workout and my back was thrashed.
I have never really gotten too sore lifting but these last few weeks have kicked my butt and Ill keep my fingers crossed that after the 12 weeks finishes out I have more than just insane strength gains... I wanna be thick ;)

[SquidC]

Nice update, keep it up!!

[shortstack74]

Hey Whitney, how has everything been going???

Jeremy