The Underdogs - 12 week journy through H(u)RT

[rockwood51]

We didn't get picked for the HRT contest, so we're doing it anyways. I'm calling us the underdogs because we're not going to get any credit until we prove it.

- We haven't been lifting for years.
- We aren't starting with already decently built bodies.
- We aren't personal trainers.

The main point of this post is going to be to provide some background information so you'll know the people behind the names a little more. I've always thought it was better when you know where people are coming from and you're not just seeing numbers and **** getting posted. Over the next couple days I'll edit this post and get our initial starting stats up as well as before pictures. Mine are going to be embarrassing but it is what it is, and that's why I'm here.

Back in July we both decided that we want to get big. We've each set goals to meet in June when we're going on a beach trip to celebrate TheLetterF's graduation from college. We've been doing OK until now, but mention of the contest got us all fired up and ready to do things "for real." We're both fiercely competitive and it was going to be our motivation. Then when we didn't get picked... we got pissed off and as I said in another thread, we're using that for motivation now.

Rockwood51 (Cody)
I'm a fat ass. I'll just come out with it. At my heaviest I was 375lbs. That was in May of this year. Around that time I left my girlfriend of 4 years because **** went to hell and I used that as motivation to get started. I wanted to show her up and make her jealous. Since then I've dropped some weight and put on some muscle by working out. As it always does, that drive fades when you get over the relationship but now its coming from finally following through and doing what I've always talked about.

For years I've been saying:
"I'm going to get my **** in gear and lose weight."
"I'm starting this week and I'm going to get my diet right."
"Man I'm tired of being like this, I need to start working out again."
"I'm going to start this **** this week and in 6 months I'm going to be BIG."

I've said it so much, that people don't even listen to me anymore. In their heads they're thinking "oh right, I've heard this a million times. He'll be eating pizza and bull**** again tomorrow. He's never going to change." And I know they're thinking it, because people have told me so. EVERYONE KNOWS SOMEONE LIKE THIS. Well I'm that guy.

I'm tired of being this person. I want to follow though with what I should have done 10 years ago when I was in high school.

This is the start of my journey.


TheLetterF (Ian)

I'll go ahead and put a little background on my training partner. He's a pain in the ass so he may or may not get on here and elaborate.

In April 2010 he had a Motorcycle wreck. Some douche bag tried to gun it across the road and the bike impacted the drivers door, throwing Ian over the cab of the truck and landing on his back on the other side. He was life flighted to a nearby hospital where they found he had a crushed left wrist/hand, and his right knee had everything possible torn in it. Outside of that, he was lucky and just had some glass in a few cuts and some road rash.

After extensive surgery, some titanium plates and screws in the wrist and some dead guys ligaments in the knee, he spent a lot of time down. He wasn't a big guy to start with (I'd guess 150 back then) and with the atrophy of surgery and laying around healing he dropped to about 130 at his lowest. He started working out (about 2-3 months before I joined in) and now he's up to 172lbs with a drastically different build. He's not the skinny boney kid he used to be.

Ian's goal at this point is 200lbs but I know he's talked about 225lbs by June if its possible.


So that's some of our background. I'll be back on later tonight to post up our initial measurements and more stat based stuff. I'll also go over our diet plans (intake numbers, etc.)

[TreeTrunkLegs]

Thats a serious background and awesome stories. Ian - Glad to hear your recouped bro, thats no joke. Best of luck fellas.

[ragingmuscle]

Let's do this brothers. PM me your updates every Monday. Let's get this locked on.

[rockwood51]

First official week has started tonight with workout 1.

Here are the stats:

Shoulders

Seated Press
Rockwood
Set 1 = 145 Felt solid.
Set 2 = 145 Felt good. Strong failure on final rep. Staying next week.

TheLetterF
Set 1 = 115 Good.
Set 2 = 115 Good. Strong failure during Hellcentrics. Staying.


Side Dumbbell Raise
Rockwood
Set 1 = 20 Felt very strong.
Set 2 = 20 Felt strong. Good failure on Hellcentric partial rep 3 & 4. Stay.

TheLetterF
Set 1 = 10 Strong.
Set 2 = 10 Strong. Needs to bump up. Moving to 15 week 2.


Front Barbell Raise
Rockwood
Set 1 = 45 Strong.
Set 2 = 45 Hellcentrics a little sloppy. Stay and focus on form.

TheLetterF
Set 1 = 25 Good.
Set 2 = 25 Good Burn. Staying one more week.



Biceps

Reverse Barbell Curls
Rockwood
Set 1 = 75 Strong. Good burn.
Set 2 = 75 Strong. Good burn. Focus more on resistance/form next week. Possibly bump up 5lbs week 2.

TheLetterF
Set 1 = 35 Strong. Bump up.
Set 2 = 45 Strong. Needs to move up to 55lbs on week 2.

Preacher Curls
Rockwood
Set 1 = 85 Good. Awkward pressure on wrists using EZ Bar.
Set 2 = 85 Fair. Sloppy Hellcentric reps. Bump down to 75-80lbs and focus on form.

TheLetterF
Set 1 = 55 Strong. Increase needed.
Set 2 = 65 Good. Good burn. Stay.


Forearms

Forearm Barbell Curl
Rockwood
Set 1 = 55 Strong. Good Burn.
Set 2 = 55 Good. Good burn but could do more. Bump to 60 week 2.

TheLetterF
Set 1 = 55 Good.
Set 2 = 55 Good. Good Burn. Stay.

Reverse Forearm Barbell Curl
Rockwood
Set 1 = 55 Good. Grip still tough to maintain. Decent burn.
Set 2 = 55 Good. Grip issues. Good burn. Stay.

TheLetterF
Due to his wreck and having pins/screws/plates in his wrist, his grip and range of motion prohibit him from doing this exercise. Instead he uses one of those bars with the weight hanging from it and rolls it using the reverse curl motion, wrapping the entire cord around the bar 3x. He's getting stronger which is good. Added 5lbs today.

[rockwood51]

Diet Update:

Ian (TheLetterF) has food issues. He has zero knowledge of how or what to eat. So this week due to his senior projects (college) and finals coming this week and next he's mainly focusing on "trying" to make better choices and making sure to write down everything he eats so I can help him go over it this weekend. His diet is irregular as crap and he eats some of the most random **** I've ever seen. Plus he's one of those people who, if they don't like it, they won't eat it. So I have the very complex task of helping him clean his diet up while still allowing for enough enjoyment that he'll stick with it.

So for now he's just journaling his food and going about business like usual. With his incredibly insane schedule he's just not ready to do a diet overhaul with any success.



I however don't have that excuse. I AM trying to make the change this week and today went terrible. I'm going to be as transparent as possible with my diet. It would be easy to cover up and say I didn't cheat but that's not helping me any and its not going to help Tom or anyone else with advice provide good advice. Plus I want this journey to serve as inspiration to people who want to undergo their own journey and accomplish their own transformation. By covering up my downfalls and slip ups, they're not seeing the real situation.

Yesterday I did some quick math. Until I can get some calipers to get a "real" body fat measurement I'm working off the assumption that I'm at 35% BF. Yes I know, that's a lot.

So to get my lean body mass (LBM) subtract 35% of my total weight.
LBM = 320lbs - 35% = 208lbs.

Now, Tom recommends a protein intake of 1.5g/lb of LBM and for carbs 2g/lb of LBM. After running the numbers that's a daily intake of 312g protein and 416g carbohydrates. Considering each gram of carb or protein is 4 cal that puts me at an intake of 2912 cal per day. That in my opinion is WAY too high. This is especially true considering that doesn't take into account any fats I take in which are 9 cal/g. Fats are going to happen, so that has to be taken into account. Even if I stick to the rule that Tom seems to be telling the heavier official competitors (under 25g fat/day) that's another 225 cal. Most likely this is way too high because my BF% I'm using right now is inaccurate. That's sad because most likely it means I'm over 35%BF which sucks.

So to compensate I have dropped my carb intake down to 1g/lb of LBM which sets me at 208g carbs per day, while keeping my protein the same. In doing so I drop my total caloric intake down to around 2080 cal (before taking into account any fats.) After fats are accounted for I should easily be able to stay in the neighborhood of 2400 cal/day and see how my weight changes and adjust from there after hearing guidance from Tom. This also helps me from sacrificing on any protein which will hopefully keep me growing at max capacity. Also, fats can and are broken down into usable carbs by my body, so forcing a deficit will hopefully cause this to happen. I'll have to keep an eye on how I'm feeling during my workouts and make sure that I'm not suffering workout quality due to a lack of fuel. If I get to where I'm feeling "burnt" halfway through an intense session (minus leg day because that sucks regardless) then I might have to look at pushing my carbs a little more right before workouts.

So today unfortunately my diet didn't work out and it was due to poor choices involving Jersey Mikes and later chicken tenders. Both were convenience meals due to my workload today. In hindsight I should have had things ready to go, and would not have needed to make those decisions to start with. However no excuses, just fix it tomorrow.

Lesson #1 Learned: Make your food ahead of time. This gets said all the time but many don't understand why until they're in the weeds (dieting.) The key reason, is it allows you time to think and put food together that is good and works for you. It doesn't require you to make a choice between good or convenient. When you're under the gun (work, time constraints, etc) you're going to make bad choices. Remove that problem or it WILL hurt your success.

At this point, after seeing some of the advice/adjustments Tom has made, I'm betting daily cardio and keeping fats <25g/day are going to be his first recommendations.

Measurements and very very embarrassing before photos will be taken tomorrow morning. I'll also make the extra effort to get the diet in check and rolling along properly.

[1Percenter]

Rockwood. Your awesome, honest, and a true believer in self-motivation. I dig it totally. Don't worry about those very, very embarrassing photos, from the way you talk, I can see your ambition and drive are going to make a big difference in the next 12 weeks. By the end of this those photos will be just a reminder of the person you were and how far you can take yourself if you just shut the f**k up and train.... Hell yeah... Looking forward to seeing what you bring to the table..

1%

[rockwood51]

And winner of worst body composition in HRT right now is.....

[rockwood51]

Rockwood. Your awesome, honest, and a true believer in self-motivation. I dig it totally. Don't worry about those very, very embarrassing photos, from the way you talk, I can see your ambition and drive are going to make a big difference in the next 12 weeks. By the end of this those photos will be just a reminder of the person you were and how far you can take yourself if you just shut the f**k up and train.... Hell yeah... Looking forward to seeing what you bring to the table..

1%

Thanks man. I know there's a difference in "need" and "want." and that's the real difference now. When I reread what I type you can hear it in what I'm saying and how I'm saying it. Up until about 6 months ago, I "needed" to lose weight and be healthy. Now I "want" it. It's really all about the mindset. When you need something you tell yourself "I really should..." or "I really shouldn't..." and then follow it with excuses. When you want it, there's black or white, do or do not. And when you want it, you find a way to "do" regardless of possible excuses.

Like my HS football coach said, "Any time you give me a reason why it wasn't right, you're making an excuse. Even if its a good valid one, it's still an excuse, and out here we have no room for that bull****. Get it right."

[rockwood51]

Workout 2 tonight (Wheels session)

Leg Press
Cody
Set 1 = 600lbs. Started out slow, just getting used to the weight but pushed through. Ian really had to hang all over the weight to apply resistance during hellcentrics.
Set 2 = 600lbs. Felt much better during regular reps. Very good strong burn during hellcentrics. Not failing quite enough. Bumping 10lbs next week.

Ian
Set 1 = 290lbs. Struggled slightly. His knees weren't feeling the greatest and his sleep was bad last night.
Set 2 = 290lbs. A little better. Still solid through Hellcentrics. Sticking through next week.


Hack Squats
Cody
Set 1 = 270lbs Good. Not breathing/burning as hard as normal. Bumped weight.
Set 2 = 340lbs Better burn but I have more. I'll most likely jump it around 30-40lbs next week depending on how it feels.

Ian
Set 1 = 180lbs Solid work.
Set 2 = 180lbs Great work. I pushed hard on the Hellcentric resistance and he powered through. Stick here one more week.

Leg Extension
Cody
Set 1 = 90lbs Good, but expecting more. Bump weight.
Set 2 = 125lbs Much better work. More solid burn. Stay here.

Ian
Set 1 = 55lbs Good.
Set 2 = 55lbs Good work, but I think he has more in him on this. I'll push for a weight bump next week.

Reverse Hack Squat
Rockwood
Set 1 = 270lbs Felt very strong.
Set 2 = 270lbs Legs were shaking like a dog sh*tting shoe tacks. Felt good. Bump to maybe 300lbs next week.

Ian
Set 1 = 180lbs Good work.
Set 2 = Good work. Was able to apply a lot of pressure during hellcentrics and he powered through. I'll push for more next week.

Hamstring Curl
Cody
Set 1 = 90lbs Felt good. Not a ton of burn but a lot of failure after getting off the machine.
Set 2 = 90lbs Failing strongly during Hellcentrics due to lack of motion on partials. Very tough to stand up after.

Ian
Set 1 = 45lbs Strong.
Set 2 = 45lbs Strong again. I think he was a little burnt/tired/hungry at this point and was feeling sick. He has more in him than 45lbs for next week.




For anyone that thinks this the HRT method isn't legit, I challenge you to do one leg day. Go to the gym, load up the weight and REALLY give the program a shot. If you still think its a joke/not worth your time after giving leg day a real shot, you're more of a man than me. Leg day is the only day where I feel I need a trash can handy to puke sometimes. It feels like I'm at football camp again doing two-a-days in 101 degrees with 80% humidity.

[whiteoleander]

Love this thread, Ill be following for sure. Your right convenience will bite you in the butt on diet every time if you dont have your food prep done.

[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]

keep it up brothers. good luck and dont quit. go get some.

[rockwood51]

Love this thread, Ill be following for sure. Your right convenience will bite you in the butt on diet every time if you dont have your food prep done.

Glad to have you following. I've managed to stay on track really well today, and have my food prep done and straight so I won't have any issues the rest of the week. I've decided that from now on I'm doing my shopping on Sunday, and instead of putting things away just going to prepare it all before I leave the kitchen.

I cooked some awesome baked chicken today and its stupid easy to do.


keep it up brothers. good luck and dont quit. go get some.

Thanks. I'm not going to quit. Not this time. I want what's mine.



I appreciate the support we've been getting. From my end (I can't speak for Ian) its helpful to know I have people watching and encouraging. So thank you.

[rockwood51]

We got our chest workout in last night and I gained some serious strength. I'll post more later today after I get some of this work off my plate (I'm slammed today.)

[mx105]

This is an awesome Thread!!! keep it up guys.. Please keep the great updates coming..

[rockwood51]

So I need to update this with the second half of our workouts last week. I've been swamped with work....

Week 1 Session 3 - 12/8/11

Chest


Flat Bench
Cody
Set 1 = 145lbs Felt strong. Bumped the weight.
Set 2 = 155lbs Again felt good. I'll probably push for more this coming session.

Ian
Set 1 = 120lbs
Set 2 = 120lbs He tweaked his shoulder a couple weeks ago warming up and it's still not doing well. Hellcentrics are really hard on it so I'm probably going to see if he'll rest it this week instead.

Incline Bench
Cody
Set 1 = 115lbs Good set.
Set 2 = 125lbs Very good, failed hard on the last rep.

Ian
Set 1 = 95lbs Strong.
Set 2 = 95lbs Again good set. High failure during end of negatives.

Decline Bench
Cody
Set 1 = 155lbs Good set. Surprised I still felt that good.
Set 2 = 155lbs Failing badly by the 3rd Hellcentric. Ian had to help a lot to push me through the 4th.

Ian
He sat this out. He got under the bar for the first set and winced so I took it away. No need to push an injury and end up out for a while.


Triceps


Skull Crushers
Cody
Set 1 = 55lbs Good work.
Set 2 = 55lbs Again good but I think I'll bump it 5 this week.

Ian
Set 1 = 35lbs Way light. Had to push extra hard on hellcentrics to make him work.
Set 2 = 55lbs Much better and where he needs to be.

Cable Press down
We swapped extensions out for this because the extensions were putting a lot of bad strain on my shoulders. It didn't feel like I was working what I needed and just causing pain in areas that shouldn't hurt.
Rockwood
Set 1 = 100lbs Good set. Struggled a little with the hellcentrics
Set 2 = 120lbs Talked through the hellcentric spotting to get it worked out a little better and it allowed me to bump my weights. Very tough set to finish.

Ian
Set 1 = 80lbs Good set.
Set 2 = 80lbs Again good work.

[rockwood51]

Week 1 Session 4 - 12/9/11
We haven't done Session 4 but once or twice so we're still feeling it out.


Back

Wide Grip Pulldowns
Cody
Set 1 =135lbs Really didn't feel anything (burn/pump/etc) It was tough to finish but I don't know that my back was getting a ton of work.
Set 2 = 135lbs Again, didn't feel anything in my back. I'm thinking form is an issue and we're going to try using a different machine to see if that changes the game this week. I'm also going to bump the weight a lot.

Ian
Set 1 = 105lbs
Set 2 = 105lbs

Seated Rows
Cody
Set 1 = 110lbs
Set 2 = 110lbs I'm thinking I need to bump this weight a lot as I'm just not feeling it.

Ian
Set 1 = 100lbs
Set 2 = 100lbs

T-Bar Rows
Cody
Set 1 = 135lbs
Set 2 = 135lbs This felt good. Actually got a pump/full feeling. This week going to do this first and bump the weight up to help get everything going for the other lifts.

Ian
Set 1 = 90lbs
Set 2 = 90lbs


Delts / Traps

Rear Delt Raise
Cody
Set 1 = 10lbs This lift sucks a$$ and makes me feel like a b*tch.
Set 2 = 10lbs Again, hate this one (which makes me know it's working.) I struggle a lot in the top part of the motion and the partials are rough.

Ian
Set 1 = 10lbs
Set 2 = 10lbs

Barbell Shrugs - Smith machine
We're doing the solo method (8+6) as it makes spotting easier and more effective. The motion was so short that the partial was only serving to complicate everything and cause the spotter/lifter to get confused as to where we were in hellcentrics.

Cody
Set 1 = 225lbs
Set 2 = 245lbs - I forgot my straps at home which limited me. I can do a lot more weight than this and the new 8+6 method is going to help.

Ian
Set 1 = 225lbs
Set 2 = 245lbs



Calves

Seated Calf Raise
Cody
Set 1 = 135lbs
Set 2 = 135lbs I can probably push this higher this week. Felt a burn but not like I should for something like calves.

Ian
Set 1 = 135lbs
Set 2 = 135lbs

Calf Press (on leg press)
We're going to move these to standing calf raises. We feel more and get a better control/burn situation
Cody
Set 1 = 405lbs Didn't really feel a whole lot
Set 2 = 405lbs Changed foot position and felt better but nothing like I should.

Ian
Set 1 = 405lbs His legs were shaking like crazy. Its the first time he's had 405 on him, funny to watch. Decent burn.
Set 2 = 405lbs Again watching him shake under the weight was funny. He changed his foot position to match mine and felt a better burn also.




This session will improve as we get a better grip on the lifts and what works or doesn't. I do know that my back was a little tight the next day so obviously I did something, and for the first time ever my traps have actually felt damaged before. I've done 500lb shrugs before and the 8+6 method actually caused me to notice it the next day way more.

[rockwood51]

Week One Wrap-up

Rockwood51 (Cody)
Beginning weight = 355 lbs
Weight This Week = 348 lbs
Weight Difference for the Week= -7lbs

Current Protein = 300 grams
Current Carbs = 208 grams
Appetite = If I eat on time 5-6. Not hungry between meals.

Side Note: I'm trying to keep fats below or as close as possible to 25g.


Good. Add 45 minutes of cardio everyday but leg day.

I'm dreading the cardio. I'm going to start Wednesday (tomorrow is leg day.) I'll be getting up in the mornings and heading to the gym to hop on the elliptical. I might try to talk my parents into swiping their elliptical. It's almost brand new and they aren't using it so that would be nice to not have to head to the gym just for that.

Overall the diet is better, just boring. I'll get over it. I'm looking for ways to make things more appealing without blowing up fats, which is the tough part. 25g of fat a day is incredibly difficult to achieve considering almost everything has some in it. The supplements are helping a lot too and I partially credit my increase in strength to that.

My short term goal is for Jan 26 (my 26th birthday) to be sub 300lbs. I think it's definitely possible.



TheLetterF (Ian)
Beginning Weight = 172lbs
Current Weight = 173lbs
Weight Difference for the Week= 1lbs

Current Protien = No idea.
Current Carbs = Again not sure.
Appetite = Same situation.


Well then Ian needs to currently get on a solid diet. You would not believe some of the insane schedules that some of my trainees are on. I had one guy that traveled to Dallas, LA, Orlando, Chicago and DC every week, week after week, training at various gyms across the country, getting his cardio in, getting every meal in and got up on stage 20 weeks later at 2.1% bf and took third in his class. There are some students in this contest that do some pretty incredible things to pull off their training. No excuses brother. I'd be surprised if Deadman doesn't jump on this one lol.

Hopefully Ian will be getting his diet together after Wednesday this week when his finals are over. He has the potential to be kicked out of school riding on his grades this semester so I understand the priorities. He IS making better choices as far as food goes so that's progress. For now I'm glad to just be getting to the workouts. We need to watch his shoulder and take care to make sure we don't push it past being an annoying issue to a full injury.

[ajdelosr]

Congrats on the 7lb weight loss. Just by reading your thread I know you're focused and definitely determined. All the best with your program. I can't wait to start HRT once I'm done my current strength phase.

[ragingmuscle]

Can I get some before pics and a training video to check out? PM me if you can do this...I'm watching..this is another team that is running along side a couple others that keep a better log than some actually in the contest...

[rockwood51]

Just a quick update, we're still here and still kicking. I was down with the flu last week (102 fever) so we missed almost a week. I've also been swamped with work due to picking up a couple new clients and I've been tending to them and squeezing in workouts between.

The diet is getting better. I'm getting to where I can keep track of my macros and make better decisions. It's just a matter of practice.

I'll get updated logs up as soon as I can (hopefully tomorrow.)

[rockwood51]

Can I get some before pics and a training video to check out? PM me if you can do this...I'm watching..this is another team that is running along side a couple others that keep a better log than some actually in the contest...

Rage, if you're still wanting us to get pics and a video up I'll be happy to get it together for you.

[rockwood51]

Ok, so BIG update for this week since we're behind in posting our workouts.

Monday - 12/19/11 - Chest

Flat Bench
Cody
Set 1 = 155lbs
Set 2 = 155lbs - Both sets feel really strong. I'm definitely picking up strength. I'm going to push the limits a little next week. (maybe try 170)

Ian
Set 1 = 125lbs
Set 2 = 125lbs - Great news here, his shoulder isn't bothering him so hopefully its healed and the warm-ups are keeping it that way.


Incline Bench
Cody
Set 1 = 115lbs
Set 2 = 115lbs - Good burn and fatigue. I still think this lift is a little weak. Probably pushing here too.

Ian
Set 1 = 95lbs
Set 2 = 95lbs - Working hard on the second set and I made him work harder in Hellcentrics, ha.


Decline Bench
Cody
Set 1 = 155lbs
Set 2 = 155lbs - Both lifts felt strong, and I'm probably close to where I should be. We always do this lift 3rd so I'm a little fatigued.

Ian
Set 1 = 135lbs
Set 2 = 135lbs - The last time we did this workout he had to lay out from this lift due to his shoulder. Today he was strong and the weight was about right.


Skull Crushers
Cody
Set 1 = 55lbs
Set 2 = 55lbs - focused on form. I'll push this weight a little next week.

Ian
Set 1 = 55lbs
Set 2 = 55lbs - He's right where he should be. Good work.


Cable Press
Cody
Set 1 = 120lbs
Set 2 = 120lbs - These were nasty. Ian made me work for it. I can probably push the weight to 130 next week.

Ian
Set 1 = 80lbs
Set 2 = 80lbs - Really good effort here. Weight is good.

[rockwood51]

Wednesday - 12/21/11 - Shoulders/Biceps

Seated Press
Cody
Set 1 = 155lbs
Set 2 = 155lbs - This has felt stronger before. I'll push this next week and see what happens.

Ian
Set 1 = 120lbs
Set 2 = 120lbs - I pushed his weight this week. I'll probably attempt to push to 125 next session.


Front Barbell Raise
Cody
Set 1 = 50lbs
Set 2 = 50lbs - This is one of my weakest lifts and remains so. Gaining a little strength. I'll stay here at least another week.

Ian
Set 1 = 40lbs
Set 2 = 40lbs - He had been stagnated at 35 for some time so I pushed it. He struggled but I got him through it. Stay at this weight.


Side Dumbell Raise
Cody
Set 1 = 20lbs
Set 2 = 20lbs - Last week was really strong and I wanted 25s this week. We normally do this 2nd and since we switched the order up I was too burned. Stuck with 20s and got good sets vs 25s and really sloppy.

Ian
Set 1 = 15lbs
Set 2 = 15lbs - He didn't like it but he got through it. Good work.



Reverse Barbell Curls
Cody
Set 1 = 80lbs
Set 2 = 80lbs - Burn was intense. We've altered how we spot these a little and it works. Stay here one more week.

Ian
Set 1 = 60lbs
Set 2 = 60lbs - Again, he'd been stagnated at 55 so I pushed him 5lbs. Strong work. Stay at least a week before pushing again.


Barbell Curls
Cody
Set 1 = 80lbs
Set 2 = 80lbs - Good work with good fatigue. Used the spotting method here too and its rough.

Ian
Set 1 = 65lbs
Set 2 = 65lbs - Good work.




Forearm Curls
Cody
Set 1 = 65lbs
Set 2 = 65lbs - Decent work, but I might need to bump up or have Ian apply more pressure during Hellcentrics.

Ian
Set 1 = 65lbs
Set 2 = 65lbs - Good sets. We were both pretty pumped he could handle this weight with his wrist. He's made huge improvements in strength.


Reverse Forearm Curls
Cody
Set 1 = 65lbs
Set 2 = 65lbs - This sucked. Grip started failing on the second set. I'm going to stick here for a while.

Ian
Still not able to handle this lift. His grip in his left hand still hasn't recovered enough to hold on to it. He's improving on the alternate lift though (the roll bar)

[rockwood51]

Thursday - 12/22/11 - Back
*** Note to self: don't stack the bicep/shoulders and back workouts on consecutive days. It's not fun.

Wide Grip Pulldown
Cody
Set 1 = 150bs
Set 2 = 170lbs - We switched to a machine vs using a cable and its much better. I'll start with 170 next week.

Ian
Set 1 = 120lbs
Set 2 = 120lbs - Good work. He'll stay here.


T-Bar Rows
Cody
Set 1 = 135lbs
Set 2 = 125lbs - I had to drop weight on my second set due to failure. I'll stay at 125 for a week and then go back up.

Ian
Set 1 = 80lbs
Set 2 = 80lbs - Good work. We'll push this a little next session.


Seated Row
Cody
Set 1 = 120lbs
Set 2 = 120lbs - I think this needs to be much higher. I'm probably going to go to something like 150 next session and adjust from there.

Ian
Set 1 = 100lbs
Set 2 = 100lbs - I loaded him pretty good during Hellcentrics. He needs to bump weight up 10-20.



Shrugs (smith machine)
Note: We do the solo version of these (8+6.) With the short motion its hard to get a partial in and not get confused. Doing the solo version allows us to focus on good negatives and not where we are in the count.

Cody
Set 1 = 275lbs
Set 2 = 275lbs - Decent work. Weight needs to increase. Probably going to 300-315 next week.

Ian
Set 1 = 225lbs
Set 2 = 275lbs - The 50lb jump made all the difference in the world. Good work. He'll stay for a week or 2.


Rear Delt Raise
Cody
Set 1 = 10lbs
Set 2 = 10lbs - This lift always makes me feel like a bitch. The partials are what keep me from more weight. I'm going to need to move to 15s next week.

Ian
Set 1 = 10lbs
Set 2 = 10lbs - About the same report as me. I'm going to push for him to move up next session as well.

[rockwood51]

Monday - 12/27/11 - Back

Seated Press
Cody
Set 1 = 155bs
Set 2 = 155lbs - Good work.

Ian
Set 1 = 120lbs
Set 2 = 120lbs - By the 7th-8th rep on the second he was fatigued bad. I pushed him through the hellcentrics though.


Front Barbell Raise
Cody
Set 1 = 50lbs
Set 2 = 50lbs - This lift seems to be getting stronger. The partial lift during hellcentrics is still tough.

Ian
Set 1 = 35lbs
Set 2 = 35lbs - He should have been at 40 but I wasn't paying attention. He still hurt.


Side Dumbell Raise
Cody
Set 1 = 20lbs
Set 2 = 20lbs - This felt tougher than usual. I'm not sure if its because we switched the order and did this 3rd or what.

Ian
Set 1 = 15lbs
Set 2 = 15lbs - Tough but good work.



Reverse Barbell Curls
Cody
Set 1 = 80lbs
Set 2 = 80lbs - Good burn. More than usual.

Ian
Set 1 = 55lbs
Set 2 = 55lbs - Good work.


Preacher Curls
Cody
Set 1 = 75lbs
Set 2 = 75lbs - This felt a lot better this week. My wrist wasn't hurting and I was able to focus on my biceps.

Ian
Set 1 = 65lbs
Set 2 = 65lbs - Looked strong.




Forearm Curls
Cody
Set 1 = 65lbs
Set 2 = 65lbs - Burn isn't as bad as normal, but the pump is ridiculous.

Ian
Set 1 = 65lbs
Set 2 = 65lbs - He was hurting, ha.


Reverse Forearm Curls
Cody
Set 1 = 55lbs
Set 2 = 55lbs - I noticed if I bring my arms in a little closer my grip doesn't fail as bad. Not sure why, but whatever. The burn was pretty bad here.

Ian
N/A

[rockwood51]

General overall status report:

Both of our weights have remained steady over the last two weeks. With me being sick two weeks ago, and last week dealing with the holidays its been tough to stick to the schedule. Combine that with we're doing this for us and not for a competition, and we'll just call it a case of the "Holiday F*ck-its." It happens.

We've refocused our efforts now. Ian is on a much cleaner diet finally starting this week and I'm sticking to mine as well. We had a rough workout last night (felt weaker than normal) and I'm not sure why but I'm looking for some pretty serious improvements over the next couple weeks. I haven't started cardio yet, and I knew this would be a stumbling point. I have zero motivation to go to the gym for that purpose. I know I need to do it....

My girlfriend got me tickets to the Liberty Bowl to see Vanderbilt VS Cincinnati in Memphis this weekend ( GO DORES! VU ALL THE WAY BABY!!! ) so we're trying to squeeze in our 4 sessions this week some how.

[rockwood51]

So I figure its time for some honesty....

I'm not sure who's still checking this thread out or not anymore considering I haven't done the best job keeping up with it. Seeing as I'm not actually in the contest, I haven't felt the obligation and that has allowed me to ignore it more than I should. However, it should be the opposite.

I realized yesterday that Ian (my training partner) just isn't in this the way I am. He's at an average build and he has no real desire or urgency pushing him to change. He's fairly satisfied where he sits, and even though he would like to be bigger I'm not sure he really WANTS it. Everyone here on this forum that is serious with their progress knows what I mean. And really most of you have all been in that position.

I've allowed this attitude to spread into my own life. I've been slacking. Over the holidays, the traveling, the inconsistent workout schedule and abysmal diet led to me to merely keep consistent with my weight and not make any improvements. I lost focus and lost time.

Anyone who has seen this thread can probably tell that the effort has not been there on the part of Ian. He's going through the motions yet never really stepped up to put anything out there. It's always me keeping track of the stats, me posting to the log and providing updates, me telling him to push harder on the weights and not get stagnant. I'm done holding peoples hand and being drug down. I have more at stake here than he does and its apparent he's not aware he's holding me back.

So to combat this I'm transitioning into a bit of a hybrid HRT routine. On the days that he goes to workout, we'll do the team HRT method (8+4) and on the days that he doesn't go I'll do it solo style (8+6). There's another guy that has expressed interest in training with us, however after leg day last night I'm not 100% sure he's going to be able to cut it. We'll see. If he sticks it out, I'll have one other partner available to keep the spotter method going.

Don't get me wrong, I have nothing against Ian. He's like a brother to me, but he has different priorities. I'm not going to deviate from what I want and need to do to get where I want to be. I can't keep relying on others as my goals are my own as is my success or failure.


87-dFEEAMPc

I'm entering the new year with a new resolve. 2011 was a year of small steps and beginnings. I set out to forge the body I've always wanted and I made large steps in doing so. I've lost over 25lbs and gained a lot of muscle mass. I'm down a pant size and a shirt size. I've had many people over the last weeks mention how much I've changed.

In 2012 I seek to press farther toward my goals.

1) I want to get down to 15-20% body fat.
I know, that sounds ridiculous to most people on this forum. I have no desire to be a body builder, merely fit and of a body that I am proud of. Once I reach this goal, if I decide to press further.

This is going to involve several sub goals:
1a ) Stick to my diet and maintain proper nutrition. - This has always been my biggest stumbling point. I'm setting it on myself that I finally gain the will power to stick to a good clean diet and not sabotage my success any longer.
1b ) Stay on my cardio - I started doing cardio on Sunday. It wasn't nearly as horrible as I thought it would be. I'm setting it as a goal to stick to the cardio and make it a routine part of my day, just like taking a shower in the morning. This is a big thing for me as traditionally I hate it. However I know a proper amount of cardio is going to go a long way into not only helping my weight loss goals but improving upon my overall health.
1c ) Stay more stringent on my lifting routine and miss fewer days - I've been too easy on myself about missing days and saying "I'll do it tomorrow." This will no longer be the case.

2) Become an inspiration for those around me who have the desire to change their bodies
By sticking to and accomplishing goal #1 I will be able to make massive progress towards this goal. I have always been the fat kid, literally all my life. As I've said before, I'm also always the guy that said "tomorrow I'm going to do it", and it would never happen. Despite the wealth of knowledge I have about the body, how it works, proper dieting, etc. I never walked the walk. I could always tell people what to do but never follow my own advice. This time around, it IS happening. It's already in progress. I want to show people that transforming their bodies isn't a miracle. It's simply desire, dedication, and will power.

I have so many people around me especially females who are on their own journeys trying to better their bodies. I get so many questions about how to do things, and what they should do about carbs, etc. like there is a magic formula that will make everything easy. This year I want to set in motion a plan to help educate more people about what it takes to change yourself. It's not a miracle drug, special program, certain lifts, hours and hours of cardio, starving yourself, eliminating carbs all together and playing with ketosis and possibly a hospital visit. Getting fit is not a miracle and there is not a cheat, or easy/quick way of making it happen over night.

I have plans to start a blog, writing articles about my journey and providing easy to understand information answering questions I get regularly and dispelling myths I hear constantly.

3) Walk onto the beach in late May early June without a shirt and without embarrassment.
This is more of a short term goal. Some will understand it, some will not, but it's big for me.

4) Help my girlfriend push herself to her goals.
Even though I don't always show it (though I know she feels it) she's the world to me. Seeing her succeed and accomplish what she wants over this next year would mean more to me than my own success. I'm going to support her through her struggles and cheer her through her successes over the next year on her own weight loss journey.

5) See my bench max break its highest point (305lbs)
It's not a lot to most people, but at my best that was my 1 rep max. After 7 years I'm at about 235. I'd love to see it break 350.



There may be other things I'm missing but I've got the important stuff covered. Anyways, this thread is now pretty much dedicated to me going forward.

[rockwood51]

2 workouts to post to get up to date

Monday 1/2/12 - Session 2 Legs
Leg Press
Set 1 = 515bs
Set 2 = 515lbs - This was a bit of a drop but still good work. I haven't done this session in a while, plus I started cardio on Sunday so my legs were already sore.

Hack Squats
Set 1 = 225lbs
Set 2 = 225lbs - Some jacknut broke the Hack Squat machine I've been using, so I had to do these on the smith machine. They were completely awkward hence the drop in weight. Not sure how I'll address the issue next week. Unfortunately the machine will have to be replaced so I doubt it will be available any time soon. The welds broke on it.


Leg Extensions
Set 1 = 80lbs
Set 2 = 80lbs - My quads were roasted by the time we got here. The cardio had a major effect on them from the previous day. Hopefully after this week my legs will be used to it and it won't be an issue coming up.


Deadlifts
Set 1 = 225lbs
Set 2 = 225lbs - Again, I was doing reverse hacks on the machine so we had to switch to deads. I wasn't sure what I could handle. This weight will need to go up next week.

Hamsting Curls
Set 1 = 75lbs
Set 2 = 75lbs - These were pretty tough to finish.

Overall I was pretty disappointed with this workout. However having not done it in a few weeks and starting cardio this week probably had a large effect on it. I'll push harder next week and get things going better.



Tuesday 1/3/12 - Session 1 Shoulders/Biceps/Forearms

Seated Press
Set 1 = 165bs
Set 2 = 165lbs - Getting stronger. I'm going to push for 170 next week. We slowed down to the proper 5 count like Rage wants and it made a difference.

Front Barbell Raise
Set 1 = 50lbs
Set 2 = 50lbs - I will probably have to bump this next week. I'm going to try 55 and see how it goes. The burn was still there, but not like it used to be. The second set was way stronger than the first, which was odd.

Side Dumbell Raise
Set 1 = 20lbs
Set 2 = 20lbs - I'm getting back into the zone where I'm looking at an increase again, which is good. The second set of hellcentrics still sucks but I'm not having to work as hard as I want.


Reverse Barbell Curls
Set 1 = 85lbs
Set 2 = 85lbs - Bumped up 5lbs this week. Not sure if I should have or not. I'm getting a good burn but I think I need to focus on my full negative a little more and resist harder. I'll see how this goes next week.

Preacher Curls
Set 1 = 75lbs
Set 2 = 75lbs - Again this week I felt really strong and my wrist felt good. I'm definitely bumping this next week. I'd like to keep this and the reverse curl exercise as even as I can.


Forearm Curls
Set 1 = 65lbs
Set 2 = 65lbs - I need to bump this up. Will probably go to 75lbs next week.

Reverse Forearm Curls
Set 1 = 55lbs
Set 2 = 45lbs - I'm not sure what happened here. I had nothing in my right arm on the reverse. My grip was failing and I couldn't raise the bar hardly at all. I even stripped down to the bar on the second set and still had issues. Ian had to push me through what I could do. I don't know if I was officially out of gas or what but hopefully that doesn't happen again.

[rockwood51]

I'm going to start keeping my food logged on here as well. You'll see when I have a cheat meal (even though I shouldn't) and when I'm staying on point. Again, I want this to be as transparent as possible so you can see the successes and failures as I do.

I'll start a post each day and then edit it as the day goes on with meals.

Food Log - 1/4/12 - Rest Day

Meal 1 - Total macros = 4F 46C 46P
0.5 cup oatmeal (dry) - 4F 40C 10P
1.5 cup Egg Beaters - 0F 6C 36P
32oz Water

Meal 2 - Total macros = 13F 50C 74P
2/3 cup potato flakes (dry) - 0F 38C 4P
8oz baked chicken - 8F 0C 70P
2tbsp BBQ sauce - 0F 12C 0P
1tbsp Light Country Crock - 5F 0C 0P
32oz water

Meal 3 - Total macros = 40F 50C 80P
Cheddar's Casual Cafe
Chicken Tenders -
Green Beans
House Salad
A lot of water (lol)

Unfortunately this particular restaurant doesn't have any nutritional information so I have to guess. It wasn't the best choice but there weren't a lot of great options. Hindsight says get water, wait it out and eat when I get home and control what's going on.


Total today = 57F 146C 200P

[rockwood51]

Food Log - 1/5/12 - Session 3 Chest/Tris today

Meal 1 - Total = 12F 44C 48P
2 scoop Muscle Milk protein shake with skim milk
32oz Water

Meal 2 - Total = 17F 42C 37P
6 Eggs (3 whole / 3 whites)
0.75 cup (dry) Oatmeal

Meal 3 - Total = 13F 36C 76P
8oz chicken
Large tortilla

Meal 4 - Total 12F 44C 48P
2 scoop Muscle Milk protein shake with skim milk


Total Today = 54F 166C 209P

[rockwood51]

Thursday 1/5/12 - Session 3 Chest/Triceps

Flat Bench
Set 1 = 175bs
Set 2 = 185lbs - I set out to get stronger today. I want these weights going up. I was feeling excellent and I got a 20lb jump today! I was also asking Ian to push harder on the weight. Something like "I got this, now PUSH!" was said.

Incline Bench
Set 1 = 125lbs
Set 2 = 125lbs - Felt really strong here. I was failing in the 3-4th HCR on both sets but that's expected.

Decline Bench
Set 1 = 165lbs
Set 2 = 165lbs - Yet another increase, even on the 3rd lift. I was dying on the HCR's though. Definitely had fatigue going on.


Skull Crushers
Set 1 = 65lbs
Set 2 = 65lbs - Moving up again. Felt strong, though on my HCR's I wish I could have resisted more on the bottom of the full negative.

Triceps Cable Press
Set 1 = 130lbs
Set 2 = 130lbs - Moved up yet again (went up on every lift!) and had to get Ian to really push on the weight stack. He was blown out and had to kind of hang on it lol.

NOTES
I'm not really sure what happened today but both Ian and I went into beast mode. We both went up every single lift. I don't know if its the diet, or if I'm just busting plateaus apart, but I hope it continues. Back is today and we'll see if the trend stays.

[rockwood51]

Food Log - 1/6/12 - Session 4 Back/Traps/Calves

Meal 1 - Total = 12F 44C 48P
2 scoop Muscle Milk protein shake with skim milk
32oz Water

Meal 2 - Total = 4F 44C 36P
0.5 cup Egg Beaters (all I had left)
4 Egg whites
0.75 cup Oatmeal



Total Today = 16F 88C 84P

[CaptSpaulding]

You guys have a great thread here, Im looking forward to when to can see the results of your workout and diet. I relate a lot to you guys, especially Cody, I started lifting weights a little over two years ago, I was almost 300 lbs, a pack a day smoker for 8 years, except I could not put anything near the weight you guys throw up. I can completely relate to your goals for this year man... It took me a while to lose weight with a better diet, but after two months I could see some real progress which I look forward to you experiencing

You guys sound motivated and working really hard at program where, so far, I have had great results. I also I am eagerly looking forward to seeing you guys start reaching your goals. Glad to see you on here. Keeping Killing it.

[rockwood51]

Friday - 1/6/11 - Back

Wide Grip Pulldown
Set 1 = 170bs
Set 2 = 170lbs - I kinda feel like I'm being limited here by my biceps/shoulders more than my back. I can feel it working my back a little but not like I wished it would.

T-Bar Rows
Set 1 = 125lbs
Set 2 = 125lbs - These feel ok but I'm considering very strongly about moving to dumbell rows instead. I get more control that way and always felt they were more effective. I think its a technique issue.

Seated Row
Set 1 = 150lbs
Set 2 = 150lbs - Moved up to 150 as planned and it felt great. I'm going to bump up again next week and see how it goes.


Shrugs (smith machine)
Note: We do the solo version of these (8+6.) With the short motion its hard to get a partial in and not get confused. Doing the solo version allows us to focus on good negatives and not where we are in the count.
Set 1 = 275lbs
Set 2 = 325lbs - Yes, that's a 50lb jump between sets. I wasn't working like I wanted to. 325 hit the spot.

Rear Delt Raise
Set 1 = 10lbs
Set 2 = 10lbs - Both Ian and I are doing 10s here but I'm needing a bump. I stayed at 10 this week and focused on my resistance during HCRs. Felt great.



We both had SERIOUS stretch marks on our traps last night after we got home. Mine got worse overnight, heh, so I only expect his did too. They'll be gone in a couple hours once things relax and get worked loose but that should probably be a testament to what HRT does. Ian will regularly get marks to pop up during arm sets due to everything getting so full.

[rockwood51]

You guys have a great thread here, Im looking forward to when to can see the results of your workout and diet. I relate a lot to you guys, especially Cody, I started lifting weights a little over two years ago, I was almost 300 lbs, a pack a day smoker for 8 years, except I could not put anything near the weight you guys throw up. I can completely relate to your goals for this year man... It took me a while to lose weight with a better diet, but after two months I could see some real progress which I look forward to you experiencing

You guys sound motivated and working really hard at program where, so far, I have had great results. I also I am eagerly looking forward to seeing you guys start reaching your goals. Glad to see you on here. Keeping Killing it.

Thanks Steve.

We're seeing some pretty good results. We've been picking up size, and even though a lot of mine is hidden, I can still see it in the mirror. Since June I've dropped around 30lbs and filled out a lot of my football muscle that was still there. I'm showing improvements everywhere and the girlfriend has definitely noticed which is nice :). I have big plans coming up which I'll announce in another post here in a few that will take this to the next level. Well maybe the next 2 levels....

Ian has started breaking through plateaus and even though he doesn't track everything like he should (and I'm not his momma) he's noticing gains too. He's hit that point where people are commenting and asking him wtf he's been doing. I'd say he's put on about 30lbs since last April and its probably 70% muscle. That's pretty good for someone who has no clue about dieting or real desire to follow one. He keeps telling me "I'm making better choices." That mainly consists of choices like not putting a stick of butter in pasta for a meal, lol. No, really.... I've seen him do it. I guess small steps are what counts.

The thing I'm enjoying the most is his renewed drive for getting in there and getting things done. I'm curious to see how that changes once he's back in school here in about 2 weeks but hopefully it will stay at this point.

[rockwood51]

So I have a new goal, and its a pretty big one. My friends and I have been planning a beach trip for late May early June since last year. We're going down to celebrate Ian graduating with his Bachelors of Engineering, my girlfriend obtaining her Masters in school administration, Ian's 1st year wedding anniversary.... oh and being on the f*cking beach! I haven't had a "real" vacation in well over 10 years so I'm looking forward to it.

One of my goals have always been to be able to walk onto the beach this summer with no shirt and no shame. Some of you probably saw that in my goals for 2012 I posted earlier. Well I realized on posting that how close we were to that time. We're talking only 20 weeks, and I got worried. So I reached out to Tom and asked him what I can do and we've come up with a plan to attack my goal.

The goal is to drop 75lbs in 20 weeks without losing muscle mass and hopefully still growing.

Yeah, that's a lot. The quick math on it is 3.75 lbs per week. Like Tom told me "its a tall order, but not out of reach."

So he's set me up on a new diet. It consists of a daily intake of:

- 320g Protein
- 100g Carbs
- 6 meals
- All carbs eaten in the first 2 meals.
- 75min cardio each day (45min before first meal and 30min 1 hour after last meal)


Its going to be rough, but I'm anchoring down and going to make it happen. I'm spending the weekend enjoying the last bits of my old life before embarking on this journey. I'm also mentally preparing myself for this ride.

Tom has set the challenge forth: "Don't let me or yourself down on this."

I wont.

[rockwood51]

Here's the overall plan for the next 20 weeks:

WAKE UP - 7:45-8am
45min Cardio

Meal 1 - 9am
0.9 cup oats - 5F 49C 12P - (not quite full scoop)
1.5 cup Egg Beaters - 0F 6C 36P

Meal 2 - 12am
1 cup Brown Long Grain rice - 2F 45C 6P
6oz chicken - 6F 0C 53P

Meal 3 - 3pm
6oz chicken - 6F 0C 53P

Meal 4 - 5pm
6oz chicken - 6F 0C 53P

Meal 5 - 7pm
6oz chicken - 6F 0C 53P

Meal 6 - 9pm
6oz chicken - 6F 0C 53P

Workout - 9:15-10:30pm
30min cardio

IN BED - 12am


One thing is for sure.... my grocery list is short. Ha. If I get bored I'll sub chicken for tilapia or I'll do some red meat in the AM. I've had a history of gout before so considering that and the 320g protein intake I'm going to keep the red meat to a minimum. I'll be taking vitamins with the first meal and probably again before I sleep to make sure I'm not going to back myself into a deficit that will mess things up for me.

[rockwood51]

This getting up early **** is going to be tough to get used to. Yes.... up before 8am is early for me.

[RIOSHOWTIME2]

Hey up in here!!!!!!!!!!

[rockwood51]

Monday 1/9/12 - Session 1 Shoulders/Biceps/Forearms

Seated Press
Set 1 = 175bs
Set 2 = 175lbs - 10lb jump :)

Front Barbell Raise
Set 1 = 55lbs
Set 2 = 55lbs - Bumped to 55lbs as intended and got some good sets.

Side Dumbell Raise
Set 1 = 15lbs
Set 2 = 20lbs - I should have gone 20s to start with. I wasn't sure how well it would go though. Was able to resist really well during the negatives


Reverse Barbell Curls
Set 1 = 85lbs
Set 2 = 85lbs - Stayed at 85 and made sure I gave full resistance during HCRs

Preacher Curls
Set 1 = 75lbs
Set 2 = 75lbs - I didn't bump but should have. This felt really strong. I made Ian really pull on the weight during HCRs


Forearm Curls
Set 1 = 65lbs
Set 2 = 65lbs - Stayed steady here too. Considering how weak my forearms were last week I didn't want to push it.

Reverse Forearm Curls
Set 1 = 55lbs
Set 2 = 55lbs - Last week must have been a fluke. My grip wasn't fantastic but it wasn't that bad either. Was able to get through both sets pretty well.



I have some training vids that I'm working on getting up for last night's workout too.

[rockwood51]

Tuesday - 1/10/12 - Legs

Leg Press
Set 1 = 550lbs.
Set 2 = 550lbs. - I felt really rough doing these for what ever reason. It was hard work. I didn't get the burn I was used to though. Not sure what was going on but I'm going to try to get back to 600 again next week.

Hack Squats
Set 1 = 315lbs
Set 2 = 315lbs These didn't feel bad but I still felt like my legs weren't all there. Burned much better. The wider stance really hit my gluts hard as well.

Leg Extension
Set 1 = 90lbs
Set 2 = 90lbs Again weaker here too and I'm not getting the burn. I'm hoping its just my body adjusting to the cardio and I'm going to be back in action like normal next week.

Reverse Hack Squat
Set 1 = 315lbs
Set 2 = 315lbs These probably need to go up to really hit what I'm trying to hit. Wasn't easy but isn't where it needs to be.

Hamstring Curl
Set 1 = 90lbs
Set 2 = 90lbs Not going to lie, these were just "ok". Again not the best sets I've ever had.



This workout was a pretty big disappointment. My legs felt a little fatigued but no where near the normal "Hellish Leg Day" feeling. That bothers me. Like I said above, I'm hoping the lack of strength is coming from the added cardio 6 days a week and my body will get used to it by next week.

[rockwood51]

Thursday 1/13/12 - Session 3 Chest/Triceps[/B]

Flat Bench
Set 1 = 205bs
Set 2 = 205lbs - WHOOP WHOOP HOW BOUT THAT ****!?!?! Broke 200 today! That's a 40lb jump in 2 weeks. Rage said he wanted to see people pushing it so I did. I needed Ian's help to finish the second set. I'll be staying here for a week or two obviously.

Seated Chest Fly (I think some call this the pec dec)
Set 1 = 130lbs
Set 2 = 150lbs - We actually used to do this prior to HRT and always felt it and seemed to get results. We've decided that we're going to alternate weeks between incline and this lift to hit a wider range.

Decline Bench
Set 1 = 185lbs
Set 2 = 185lbs - Whats that? Another big increase? You bet. We pushed it this hard this week. I wish we had gotten some videos because these sets were intense. I'll probably sit here for a week before another bump.


Skull Crushers
Set 1 = 75lbs
Set 2 = 75lbs - PUSH! PUSH! PUSH! Moved up. Ian tried it initially and said he was going to drop. I shrugged and got under it and went to work. He immediately said "aw ****..." and knew he was going to have to man up and get it done too. I really felt the second set of these.

Triceps Cable Press
Set 1 = 140lbs
Set 2 = 140lbs - Bumped this as well. Worked hard and got it done.



This was a killer workout. We really pushed ourselves. I'm going to try and get Noelle (Ian's wife) to come film for us next Thursday as session 3 tends to be one of our best days. I still need to get the videos up for Monday.

[rockwood51]

I'm in a difficult situation right now. Since Friday I've actually been away from home in Kentucky. My girlfriends Aunt (whom she's very close to) is in a coma. I'm at her house for support and will most likely need to stay to house sit while they return to Chicago as they are unhooking her today. This is pretty much destroying my routine. I've not been able to workout since last Thursday. There is a gym up here but its incredibly expensive and unfortunately I don't have the cash to throw at guest passes. I'm walking and doing cardio as best I can to keep that going.

I've been sticking to my diet pretty well. I've had a bit of gout threatening to blow up in my left foot so I've reduced protein intake a little until it clears up. I have a feeling it has something to do with not working out as it hasn't been an issue until now. (For those of you unfamiliar with gout and the causes/complications, be thankful.) I'm keeping my water intake high to help combat the issue.

Overall I'm a little jarred by this whole situation. I've been cranking through the HRT program for 10-11 weeks up until Friday so I suppose I can count this as an early necessary rest week before queuing back up for the next 18 weeks until my goal deadline. These unexpected events are hard to handle but sometimes things happen. It's important to me to make sure I'm here for my girlfriend and her family, more than sticking 100% hardnosed to my plan.

[rockwood51]

We're back. After taking a week off due to being in Kentucky we went back to work with legs last night.

Monday - 1/24/12 - Legs [/B]

Leg Press
Set 1 = 605lbs.
Set 2 = 700lbs. - Yes, 700lbs. The last time I did legs I didn't feel it like I should have so I set out to rectify that issue. I got my highest weight ever last night with this set. Felt amazing.

Hack Squats
Set 1 = 405lbs
Set 2 = 405lbs Another big jump in weight. These burned pretty great on the 5 second negative.

Leg Extension
Set 1 = 135lbs
Set 2 = 135lbs This rocked me pretty good. By the time I got here I thought I was going to hurl. It took everything I had to hold it together.

Reverse Hack Squat
Set 1 = 315lbs
Set 2 = 315lbs I need to move this weight up next week. Probably adding 2 more plates.

Hamstring Curl
Set 1 = 90lbs
Set 2 = 90lbs This sucked. By the time I got to the last exercise I was destroyed. Walking was a little difficult afterwards... no homo.


All in all this was an awesome workout. I was able to push Ian in his weights pretty well too. It was a great start to the week and I'm very happy to be back in the gym.

[rbowman91]

Anything Steve and I can do to help you guys, seriously let us know. Doing this program and staying on the forums without even being in the contest is f**king badass.

[rockwood51]

I've been really lazy in updating this thread, mainly due to lack of motivation to do so. I don't think anyone had really been keeping up with it anyways so I didn't see the point.

This attitude isn't exclusive to just the thread either. It's been creeping into my day-to-day following this program. The workouts are going great, but everything else (including my sleeping schedule) have been ridiculously inconsistent. I want to sit here and make excuses about how I have a lot going on professionally, how I'm not in the competition so I don't "really" have to get after it, etc. but that's bitching out. No one else is making an excuse as to why they aren't crushing it, they're just getting it done.

Don't get me wrong, I've not fallen off the wagon, but I haven't been going 110% (or even the full 100%.) I've been pushing Ian, but not myself. I'm still seeing some measure of success (I'm down to 337lbs) but not to the level I wanted. I even had Tom work one on one with me to get that diet sorted out and I have yet to live up to those expectations. I'm letting he and myself down.

That attitude is really bothering me and it needs some adjustment. The apathy has to be destroyed. I have people all around me that are trying to accomplish their own health/physique transformations including my girlfriend, and I want to set the tone and be the example. Up until now I've been gliding through and just being satisfied with mediocrity. That's just not good enough.

Everywhere else in my life, I'm never satisfied with "ok." That needs to reflect here and I'm determined to make it so. So tonight I'm starting anew. We had our leg workout last night and it went really well. Arms/shoulders are tonight. When we get home, I'm going to bed. **** working. I need to get up in the morning and go do my cardio so work can wait.

[rockwood51]

Anything Steve and I can do to help you guys, seriously let us know. Doing this program and staying on the forums without even being in the contest is f**king badass.

Thanks Ross. Ian has recently hardened down on his diet and is starting to seriously see improvements as well as feel much better.

As for me, as you can see with the above post, it's just gut check time. Gotta anchor down on this and make things happen.

We're going to be in HRT for the long haul too. Our goals are out to June so we'll be hitting the program until then. Probably at the 12 week mark we'll swap up some movements to "spice it up" and get back in the groove with those.

[rbowman91]

Thanks Ross. Ian has recently hardened down on his diet and is starting to seriously see improvements as well as feel much better.

As for me, as you can see with the above post, it's just gut check time. Gotta anchor down on this and make things happen.

We're going to be in HRT for the long haul too. Our goals are out to June so we'll be hitting the program until then. Probably at the 12 week mark we'll swap up some movements to "spice it up" and get back in the groove with those.

I had a very similar experience about 8 months ago bro. I was lifting fine but neglecting everything else (diet, sleep etc). I found that once I started actually looking at those, my progress increased 110%. I give you much respect bro, and I stand by what I said: the fact that you're committing to this despite not even competing with it and staying accountable on here speaks volumes.

And I really relate to this: "When we get home, I'm going to bed. **** working. I need to get up in the morning and go do my cardio so work can wait." I can't tell you how many times I've had to say no to going out somewhere or put something off in order to maintain my sleep and diet schedule. My experience is that this thing doesn't just stop in the gym, it carries into all aspects of my life. You have my full support bro.

[CaptSpaulding]

Don't get me wrong, I've not fallen off the wagon, but I haven't been going 110% (or even the full 100%.) I've been pushing Ian, but not myself. I'm still seeing some measure of success (I'm down to 337lbs) but not to the level I wanted. I even had Tom work one on one with me to get that diet sorted out and I have yet to live up to those expectations. I'm letting he and myself down.

... So tonight I'm starting anew. We had our leg workout last night and it went really well. Arms/shoulders are tonight. When we get home, I'm going to bed. **** working. I need to get up in the morning and go do my cardio so work can wait.

First off, thanks bro for the comments you left in my thread man, it was really nice to read. Looking like Ross is a funny goal for your partner, but I know what he means, Ross is developing a build.

About diets, I get it, they are rough. As I type this- I am literally eating celery to fend of hunger (with a tiny bit of humus). What I will tell you though man, is that it feels good. Some people have a much easier time than we do; I dieted and cardio'd like crazy last week and technically gained a pound. But I am looking trimmer and that is worth it. quick note: careful about using weight as a judge for progress with diet, I have seen my weight fluctuate 7lbs in 24 hours, I do actually measure my waist and belly.

You do a have huge advantage though. Your a big guy that puts up some impressive weight in the gym (700lb leg press-working set); when you do cut off that fat, your going to be built like a brick ****house. For example- I have large quads simply from hauling my heavy ass around all day, and while I cut, they get defined and look good.

Stick with it bro, I need someone else who appreciates how amazing a Saturday night cheat meal can be.

[rockwood51]

Monday - 2/06/12 - Legs

Leg Press
Cody
Set 1 & 2 = 700lbs. - No matter how often you do it, getting under 700 is damn heavy. Ian did make the comment that I was much stronger than last week. I think I'm going to start doing a 5lb bump each week to keep progress moving.

Ian
515lbs - Big jump but he rocked it.


Hack Squats
Cody
Set 1 & 2 = 495lbs - Big jump yet again.

Ian
Set 1 & 2 = 315lbs


Leg Extension
Cody
Set 1 & 2 = 135lbs - This didn't hurt near as bad as it did last week which can only mean I'm getting stronger. Good burn but I can keep pushing the weight now.

Ian
Set 1 & 2 = 90lbs

Reverse Hack Squat
Cody
Set 1 & 2 = 405lbs - Good work here but I'm going to keep pushing it up. I'm really wishing these were deads instead but Ian hates them so yeah.

Ian
Set 1 & 2 = 275bs

Hamstring Curl
Cody
Set 1 & 2 = 115lbs - Heavy as ****, but didn't hurt like it did last week. Getting stronger.

Ian
Set 1 & 2 = 90lbs


I think this is the one session where I haven't really topped out anywhere. I'm going to start consistently pushing the weights the same amount each week (5-10lbs) and see where I end up. I know I never really "fail" on leg day. I get good burns and I'm definitely putting in work, but I want to actually find that failure point.

[rockwood51]

Tuesday - 2/07/12 - Shoulders/Biceps

Shoulder Press
Cody
Set 1 & 2 = 145lbs. - This was a serious drop. I hit a very hard plateau the last couple of weeks. I got 175 and since then my strength has been seriously declining, but only on this one lift. So I'm treating it as I would in any other program. I dropped the weight back and I'm going to work back up to it. Ian knows to push REALLY hard on the HCRs and make me work. I'm going to bump 5lbs each week unless I get an insane boost and move up 10.

Ian
Set 1 & 2 = 140lbs

Front Barbell Raise
Cody
Set 1 & 2 = 55lbs - Good work, but its probably time to move up again.

Ian
Set 1 & 2 = 35lbs


Seated Dumbell Side Raises
Cody
Set 1 & 2 = 20lbs - This is actually again another drop from 25lbs. I wanted to focus on clean reps and make sure I'm providing enough resistance. It worked but I can move back up next week.

Ian
Set 1 & 2 = 15lbs

Reverse Barbell Curls
Cody
Set 1 & 2 = 95lbs - If the ****ing barbells weren't all curved I'd be able to get a little more. My left wrist always has an issue on the resistance phases. This sucked, hurt like hell.

Ian
Set 1 & 2 = 65bs

Preacher Curls
Cody
Set 1 & 2 = 95lbs - Wow. I actually made the comment after the second set that I'd never felt a burn like that. It was rough. I *might* push to 100lbs next week just so I can say that's my working weight :)

Ian
Set 1 & 2 = 65lbs

[rockwood51]

About diets, I get it, they are rough. As I type this- I am literally eating celery to fend of hunger (with a tiny bit of humus). What I will tell you though man, is that it feels good. Some people have a much easier time than we do; I dieted and cardio'd like crazy last week and technically gained a pound. But I am looking trimmer and that is worth it. quick note: careful about using weight as a judge for progress with diet, I have seen my weight fluctuate 7lbs in 24 hours, I do actually measure my waist and belly.

You do a have huge advantage though. Your a big guy that puts up some impressive weight in the gym (700lb leg press-working set); when you do cut off that fat, your going to be built like a brick ****house. For example- I have large quads simply from hauling my heavy ass around all day, and while I cut, they get defined and look good.

Stick with it bro, I need someone else who appreciates how amazing a Saturday night cheat meal can be.


I don't pay too much attention to the scale. I weigh in every morning, just because it's there but I'm used to weird fluctuations. I've done odd things like gained 4lbs over night but then it was gone the next day. However, since I've been following what Tom advised I've noticed my weight has stabilized and is just in a steady decline verses jumping up and down. Even on days when I'm "not so good" on my diet I don't really gain weight. I know it's not muscle loss either because I'm eating enough protein and doing my job in the gym.

And yes, I am pretty big under all this fat. You can see it, especially when we're in the gym and I get pumped during chest day. "Built like a brick ****house," is exactly what I want. I want to be the guy that walks into a room and people mutter under their breaths... "christ look at that guy."

[gemgemkid]

Wow man! Sounds like you've got a huge order on your plate to achieve your goals. It's awesome that you've put yourself in the mindset to get it done! 3.75 lbs/week is intense, but if you've got the drive you'll make it happen!

I have I agree with Ross and Steve, you're nothing less than totally dedicated to 1) be complying with the program even without the competition and 2) to be so adamant about upkeep in your log. Stick with it brother and keep killing it. Best of luck with your goals in the coming weeks! GET IT!

[CaptSpaulding]

...pumped during chest day. "Built like a brick ****house," is exactly what I want. I want to be the guy that walks into a room and people mutter under their breaths... "christ look at that guy."
-
I have actually had the thought, while on the treadmill, that I want to look like - how Pantera sounds.

Also, don't pysch yourself on the weight drop in shoulder press. 175lb shoulder press is ****ing impressive, and also, hard to do on a diet that has starved for energy. I've had a couple lifts where I could just not lift weights that I have lifted before. Don't let it get you down, because if your anything like me, you will bounce back from 140 this week or next and put that 175 right back up. If you do what you need to do, your going to get ****ing huge and the poundage you throw up will turn heads.

[rbowman91]

-
I have actually had the thought, while on the treadmill, that I want to look like - how Pantera sounds.

Also, don't pysch yourself on the weight drop in shoulder press. 175lb shoulder press is ****ing impressive, and also, hard to do on a diet that has starved for energy. I've had a couple lifts where I could just not lift weights that I have lifted before. Don't let it get you down, because if your anything like me, you will bounce back from 140 this week or next and put that 175 right back up. If you do what you need to do, your going to get ****ing huge and the poundage you throw up will turn heads.

Although Steve looks more like how Justin Bieber sounds, the Pantera mindset helps me in the gym as well. As Steve's training partner, though I am not doing a cut diet directly, I see him almost daily and can only imagine what you guys go through when trying to get ripped up. I've seen Steve's frustration when he started cutting with the diet Tom gave him and he had much less energy than he used to. But I find hassling him about it makes him push right though. Not sure how you and Ian operate but that always works for us. I tell Steve what a wimp he's being and he'll push up the weight, or sometime's we remind each other during a set, "You better get this weight up, because this is all you have going for you." That has quite an effect on the mind.

If Ian has a similar build to mine, than that means he just needs to be eating more carbs and protein on a daily basis than is comfortable. I'm not sure where you guys are at, but if you were planning on going to the Arnold we will be there, just bought our tix. There will be HRT things going on in the Cage from what Tom says, and we will be hanging with the Animal crew all weekend. The only person I'd leave the Cage to meet is Kathleen Tesori, but that's another story. And I wouldn't sweat the drop down on seated dumbell raises. That's one of the harder motions for both Steve and I, as you have almost no power during the partial. We had to stay at 20 lbs each for a while just to make sure we got the full 5 second negative rep motion on lock.

[rockwood51]

Thursday 2/10/12 - Session 3 Chest/Triceps

We decided to really shake things up for about a month and see how it changes what we're seeing/feeling. We actually decided to cut flat bench out completely and move to a decline, incline, flys stack instead. We also added close grip bench to the end of our tricep routine. Notes below explain more.

Decline Bench
Cody
Set 1 & 2 = 185lbs - So this is probably a little light as Ian had to practically sit on the bar for the negatives, but I'm used to this being the 3rd chest lift. Starting out with this lift makes a world of difference. I'll probably be around 200 next week, maybe a little more.

Ian
Set 1 & 2 = 155lbs


Incline Bench
Cody
Set 1 & 2 = 115lbs - Apparently we've found a weak spot. It also dawned on me that the week we cut this exercise out my military press started dropping weight. Ian was leaning on this really good but still 115lbs is light IMO.

Ian
Set 1 & 2 = 85lbs


Seated Chest Fly (I think some call this the pec dec)
Cody
Set 1 & 2 = 140lbs - OOF, this was rough. Forcing that resistance made a world of difference. Was tough to finish the second set.

Ian
Set 1 & 2 = 120lbs


Skull Crushers
Cody
Set 1 & 2 = 65lbs - A slight drop, BUT I gave a LOT more resistance and was able to get really clean reps. I'll push this again next week back up to where it was but I felt burn in places on my triceps that was new to me. That's a good thing :)

Ian
Set 1 & 2 = 65lbs


Triceps Cable Press
Cody
Set 1 & 2 = 140lbs - Kept the weight the same and really focused on resisting the pressure on the stack. Loved it.

Ian
Set 1 & 2 = 100lbs

Close Grip Bench
Cody
Set 1 & 2 = 95lbs - At this point we were really pushing into a failure zone. I told Ian I really wanted him to make me work and he did. I had nothing left at the end of the second set. What a wonderful feeling.

Ian
Set 1 & 2 = 85lbs

Notes:
I had noticed the last couple weeks I'm not sore the next day hardly at all. Ian on the other hand complains and hurts almost 3 days after a workout. I'm concerned that I wasn't doing something correct. After watching a few things I've realized I'm not putting enough effort into the resistance during the negatives. Tonight I pushed back with everything I had. Ian actually had problems applying enough pressure on a few lifts. Obviously I'll bump the weight on those next week to get it a little more evened out but it DEFINITELY made a huge difference in burn. I'm hoping it makes a difference on how I feel in the morning.

We also got froggy and decided to max flat bench today since we were giving it up. I'm around I got 250 pretty easy. I'm probably sitting around 275ish which is a jump in 3 months from around 200. I didn't want to burn myself out by making several attempts but I'm going to try 275 next Thursday to confirm where I am. Ian threw up 205, and at the beginning of the HRT program he was doing working sets with 95lbs. That's a pretty huge gain too. Just a testament for what HRT does for the strength side of things. I know some of the guys in the contest are ITCHING to max and see what they've gained.

[rockwood51]

-
I have actually had the thought, while on the treadmill, that I want to look like - how Pantera sounds.

Also, don't pysch yourself on the weight drop in shoulder press. 175lb shoulder press is ****ing impressive, and also, hard to do on a diet that has starved for energy. I've had a couple lifts where I could just not lift weights that I have lifted before. Don't let it get you down, because if your anything like me, you will bounce back from 140 this week or next and put that 175 right back up. If you do what you need to do, your going to get ****ing huge and the poundage you throw up will turn heads.

I'm trying to let the shoulder press thing go lol. I just get pissed when I know I've done it before and I was making such huge gains in that lift, which has notoriously been a weak point. Really my shoulders in general have always been weak compared to everything else. That was changing. I'm just trying to remain patient and do what I need to do.

And I love the Pantera comment.


Although Steve looks more like how Justin Bieber sounds, the Pantera mindset helps me in the gym as well. As Steve's training partner, though I am not doing a cut diet directly, I see him almost daily and can only imagine what you guys go through when trying to get ripped up. I've seen Steve's frustration when he started cutting with the diet Tom gave him and he had much less energy than he used to. But I find hassling him about it makes him push right though. Not sure how you and Ian operate but that always works for us. I tell Steve what a wimp he's being and he'll push up the weight, or sometime's we remind each other during a set, "You better get this weight up, because this is all you have going for you." That has quite an effect on the mind.

If Ian has a similar build to mine, than that means he just needs to be eating more carbs and protein on a daily basis than is comfortable. I'm not sure where you guys are at, but if you were planning on going to the Arnold we will be there, just bought our tix. There will be HRT things going on in the Cage from what Tom says, and we will be hanging with the Animal crew all weekend. The only person I'd leave the Cage to meet is Kathleen Tesori, but that's another story. And I wouldn't sweat the drop down on seated dumbell raises. That's one of the harder motions for both Steve and I, as you have almost no power during the partial. We had to stay at 20 lbs each for a while just to make sure we got the full 5 second negative rep motion on lock.

We play the one up game. There are several lifts where he and I are close. I'm much bigger than he is but strength wise he can compete. So we're always adding weight to one up each other, and that helps push us. It wasn't that long ago that I handed him some weight (it was a jump) for skull crushers and he went for the first rep, and just looked at me and said, "nope too much." So I shrugged, said "ok no problem", dropped on the bench and started repping it. When I got up he had this scowl, got on the bench and said, "**** it, just get me through it." And I did.

He's also added weight on the second set, then started to struggle and I'll tell him mid rep, "You ****ing wanted the weight, now put it up! I'm not helping you." It always pushes him into his next gear. I love the "all you have going for you" line. I might steal that :)

Unfortunately we won't be at the Arnold. We're in TN, which isn't too bad but I'm covered up with work and he's covered up with school. It wouldn't make sense to try and duck it to get up there at this point although I'd love to meet everyone.

[rockwood51]

I had noticed the last couple weeks I'm not sore the next day hardly at all. Ian on the other hand complains and hurts almost 3 days after a workout. I'm concerned that I wasn't doing something correct. After watching a few things I've realized I'm not putting enough effort into the resistance during the negatives. Tonight I pushed back with everything I had. Ian actually had problems applying enough pressure on a few lifts. Obviously I'll bump the weight on those next week to get it a little more evened out but it DEFINITELY made a huge difference in burn. I'm hoping it makes a difference on how I feel in the morning.

Nope, still not sore. I think Ian is just a pansy. :)

[rbowman91]

Steve tries to play the 1-up game with me, but its hard for him to compete with cannons like mine.

Cody, bro, i totally support this:

"I'm a fat ass. I'll just come out with it. At my heaviest I was 375lbs. That was in May of this year. Around that time I left my girlfriend of 4 years because **** went to hell and I used that as motivation to get started. I wanted to show her up and make her jealous. Since then I've dropped some weight and put on some muscle by working out. As it always does, that drive fades when you get over the relationship but now its coming from finally following through and doing what I've always talked about."

I know where you're coming from. A god-awful relationship failing is what set a fire under my ass, and that happened right before Tom released HRT. the HRT program and contest were like the light at the end of the tunnel. At first I was on-and-off moping around, which effected my already-mediocre lifts due to a bad mindset. Then HRT was coming out, I said f**k it, and we got to work. And thus far, has turned out to be one of the more rewarding experiences of my young life. It's been awesome to have the support of the Animal bros, both pro's and guys who do it for fun, like me. It truly is a community, which I think is what makes this thing unique. It's not just "hey buy these supplements", which I think is pretty f**king cool. I'm real stoked about you guys tearing it up in there.

[rockwood51]

Forgot to post Friday's session. Oops.

Friday - 02/13/12 - Back

Wide Grip Pulldown
Cody
Set 1 & 2 = 180bs - I'm going to keep pushing the weight but it's feeling pretty good.

Ian
Set 1 & 2 = 140bs

Close-Grip Rows
Cody
Set 1 & 2 = 160lbs - Good work but I'm going to keep pushing this up.

Ian
Set 1 & 2 = 120bs

Wide grip Row
We're subbing this out for T-Bar. We couldn't get the form great on the T-Bar and it was almost impossible to get good HCRs. Using a machine and mimicking the movement T-Bar's would normally be. Felt much better/controllable.

Cody
Set 1 & 2 = 130lbs - Felt good.

Ian
Set 1 & 2 = 110bs


Shrugs (smith machine)
Note: We do the solo version of these (8+6.) With the short motion its hard to get a partial in and not get confused. Doing the solo version allows us to focus on good negatives and not where we are in the count.

Cody
Set 1 & 2 = 345lbs - Felt great.

Ian
Set 1 & 2 = 345lbs


Rear Delt Raise
Cody
Set 1 = 15lbs
Set 2 = 15lbs - These are still incredibly tough. Really fought back on the resistance but keeping it raised for the partials was crazy.

Ian
Set 1 & 2 = 10bs

[rockwood51]

Today is leg day. I think I might make an attempt on 800lbs Leg Press. We'll see :)

[rbowman91]

Today is leg day. I think I might make an attempt on 800lbs Leg Press. We'll see :)

Steve's gonna be jealous if you pull that off bro.

[rockwood51]

Steve's gonna be jealous if you pull that off bro.

Now I have to get it.... ;)

[CaptSpaulding]

Did you guys try doing the partner version of Shrugs before deciding on the solo exercise? I have considered solo shrugs before as I noticed that partner applied pressure seems to put unwanted weight on lower back. What caused you guys to switch? why were you having a hard time with the negative portion?

Ohh yeah 800lbs is decent....

[rockwood51]

I got 800. Video coming.

[rbowman91]

I got 800. Video coming.

Let's see it!

[rockwood51]

Let's see it!

Ha, sorry, I passed out last night and have been working all morning. Here you go:

Oh and excuse Ian's ass during Hellcentrics. They moved everything around over the weekend apparently and the stuffed the leg press back into the damn corner. Plus I think it just wanted camera time....

Sled(45lbs) + 2x100lb plates + 12x 45lb plates + 10lb + 5lb = 800lbs

ygBrav1Uvz0

[rockwood51]

Did you guys try doing the partner version of Shrugs before deciding on the solo exercise? I have considered solo shrugs before as I noticed that partner applied pressure seems to put unwanted weight on lower back. What caused you guys to switch? why were you having a hard time with the negative portion?

Ohh yeah 800lbs is decent....

We did. The motion was so short on the shrugs we were getting confused as to what was a partial and what was a full negative. We decided that shifting to the 6 full negatives was easier to keep track, and allowed us to focus on resistance both from spotter and lifter vs focusing on where we are in the count.

The spotter still applies pressure too. So its more of a hybrid between solo and team. Basically when Ian is on the weight, I push down while he resists during the hellcentric phase all the while telling him hes a puss. Then at the bottom of the movement I help pull it back up. We do that for 6 full negatives instead of the 4 partial/4 full like normal.

It's working too. The burn is intense and we almost always have stress marks the next day from growth/fullness.

[rockwood51]

Monday - 2/13/12 - Legs

Today was a fairly short day. We both had some huge lifts on the leg press, and we switched reverse hacks to deadlifts. It's a good thing too because our hack machine is down. They took the pads off, I'm assuming to redo the vinyl on them since it was cracking bad. A new gym opened up about a month ago and they've been making improvements in ours ever since.

Leg Press
Cody
Set 1 & 2 = 800lbs. - I wanted 800lbs so I got it.

Ian
Set 1 - 515lbs
Set 2 - 530lbs - We forgot about the extra 15 that we had on the center stack :) Oops. He still rocked these out.

Leg Extension
Cody
Set 1 & 2 = 135lbs - Pretty serious burn but my quads were already decimated from the leg press.

Ian
Set 1 & 2 = 90lbs

Deadlifts
Cody
Set 1 & 2 = 315lbs - Whoo wee! I'm in love. These things suck BUT its the first time I've actually felt "failure" during leg day. I've had burn going on, but never failure. The second set of these I didn't know if I was going to get the 4th HCR or not.

Ian
Set 1 & 2 = 225bs

Hamstring Curl
Cody
Set 1 & 2 = 115lbs - Heavy, but I need to slowly start pressing this forward in small increments. Been stagnant on it.

Ian
Set 1 & 2 = 90lbs


Notes:

I had been telling Ian before his jump to 500lbs on the Leg Press last week that he was stronger than he thought. I could see it. The problem comes when you get under a weight for the first time, especially on big jumps, that it feels like there's no way you can do it. You've never experienced that amount of pressure coming down on you. It's a psychological thing. He trusted me, put 500 on the sled and started pushing. Both sets, no issues.

It got me thinking, maybe I'm doing the same thing. Maybe I'm stronger than what I'm putting in and I need to push to see what I can do. A 100lb jump (up to 800) is the result. The interesting part is I'm still not failing. I want to find that point.... wonder if I can get to 1000lbs?

[rbowman91]

Ha, sorry, I passed out last night and have been working all morning. Here you go:

Oh and excuse Ian's ass during Hellcentrics. They moved everything around over the weekend apparently and the stuffed the leg press back into the damn corner. Plus I think it just wanted camera time....

Sled(45lbs) + 2x100lb plates + 12x 45lb plates + 10lb + 5lb = 800lbs

ygBrav1Uvz0

My bro Cody killin' it on the leg press! Nice bro, serious respect for 800 lbs. Great set dude. Steve can't do that yet.

[rockwood51]

So this week we've decided we're going to switch up a couple of our lifts. They're still the same general principle and hitting the same areas but we're increasing the difficulty or changing so we can focus more on form. We've been at this since the first week of November and we feel like it's time to make some adjustments and carry them out for a while to see the change in results. Not that we aren't getting results to start with.

Tuesday - 2/14/12 - Shoulders/Biceps

Shoulder Press
Cody
Set 1 = 160lbs
Set 2 = 175lbs - STEVE I'm happy to report you were right and I got it back. Movements felt powerful today. Great great work.

Ian
Set 1 & 2 = 140lbs - I really want to start pushing him to bump. He's got a psychological thing going on. I talked some **** to him before his second set and he busted through it where he struggled really bad on the first.

Front Cable Raise
Cody
Set 1 & 2 = 80lbs - We decided to move this to the cable machine just to mix it up. One major thing we noticed is the movements are smoother and allow us to have better form. We're also getting hit in the right spots much harder. I think due to it being on a cable we get some of that "cable shake" that requires you to pull in those ancillary support muscles and control it. Loved the switch.

Ian
Set 1 & 2 = 50lbs


Seated Dumbell Side Raises
Cody
Set 1 & 2 = 20lbs - These were very strong and the form was fantastic. I may hold here for one more week, I'll have to see how I'm feeling. I felt like a beast today.

Ian
Set 1 & 2 = 15lbs

Reverse Cable Curls
Cody
Set 1 & 2 = 130lbs - I've been having issues controlling the barbell at the heavier weights. My reps weren't clean and form was "eh". So after the success from the front raises we switched to cable curls here. Definitely was the right move. Ian really felt it and I got hit pretty hard too. So much more controllable, and grip isn't an issue here.

Ian
Set 1 & 2 = not sure. Oops.

Preacher Curls
Cody
Set 1 & 2 = 95lbs - Got through these better but still solid burn on both sets during HCR 3 and 4.

Ian
Set 1 & 2 = 65lbs - I think I'm going to push to bump this soon. He's getting stagnant.

[rockwood51]

Thursday 2/17/12 - Session 3 Chest/Triceps

We decided to really shake things up for about a month and see how it changes what we're seeing/feeling. We actually decided to cut flat bench out completely and move to a decline, incline, flys stack instead. We also added close grip bench to the end of our tricep routine. Notes below explain more.

Decline Bench
Cody
Set 1 = 185lbs
Set 2 = 205lbs

Ian
Set 1 = 160lbs
Set 2 = 170lbs

Incline Bench
Cody
Set 1 = 125lbs
Set 2 = 155lbs - So that's a massive jump but I figured something was off if I'm putting up 205 on decline. So I threw it on there to see what happened. I'll start here next week.

Ian
Set 1 & 2 = 115lbs


Seated Chest Fly
Cody
Set 1 & 2 = 160lbs

Ian
Set 1 & 2 = 130lbs


Skull Crushers
Cody
Set 1 & 2 = 75lbs

Ian
Set 1 & 2 = 65lbs


Triceps Cable Press
Cody
Set 1 & 2 = 150lbs

Ian
Set 1 & 2 = 100lbs

Close Grip Bench
Cody
Set 1 & 2 = 95lbs

Ian
Set 1 & 2 = 95lbs

[rbowman91]

Thursday 2/17/12 - Session 3 Chest/Triceps

We decided to really shake things up for about a month and see how it changes what we're seeing/feeling. We actually decided to cut flat bench out completely and move to a decline, incline, flys stack instead. We also added close grip bench to the end of our tricep routine. Notes below explain more.

Decline Bench
Cody
Set 1 = 185lbs
Set 2 = 205lbs

Ian
Set 1 = 160lbs
Set 2 = 170lbs

Incline Bench
Cody
Set 1 = 125lbs
Set 2 = 155lbs - So that's a massive jump but I figured something was off if I'm putting up 205 on decline. So I threw it on there to see what happened. I'll start here next week.

Ian
Set 1 & 2 = 115lbs


Seated Chest Fly
Cody
Set 1 & 2 = 160lbs

Ian
Set 1 & 2 = 130lbs


Skull Crushers
Cody
Set 1 & 2 = 75lbs

Ian
Set 1 & 2 = 65lbs


Triceps Cable Press
Cody
Set 1 & 2 = 150lbs

Ian
Set 1 & 2 = 100lbs

Close Grip Bench
Cody
Set 1 & 2 = 95lbs

Ian
Set 1 & 2 = 95lbs

How does it feel doing the flys with hellcentrics? I'm a big fan of flys myself, but the idea of doing them with HRT kind of freaked me out, though it could be really cool if done right. How'd you like it?

[rockwood51]

How does it feel doing the flys with hellcentrics? I'm a big fan of flys myself, but the idea of doing them with HRT kind of freaked me out, though it could be really cool if done right. How'd you like it?

We're enjoying them. They're definitely hitting spots that we were missing. Before HRT we had been doing flys and they were working so we wanted to incorporate them back in, while still sticking to Tom's "3 exercises per muscle group" rule. So we gave up flat bench and I don't really regret it.

We use an upright fly machine (sitting up and bringing arms from 180 degrees from your body toward the front to 90 degrees) so it's more controllable than say dumbell flys. It's also WAY easier to spot. Overall we're really happy with the changes we've made on chest day and I'm very interested to see what the differences will be in about 4-6 weeks.

[rockwood51]

My girlfriend just informed me that people hadn't been able to see the video because it was set to private, even when they were logged in to the forums. So I switched to be public.

[rockwood51]

I know I'm slacking on the logs, but I've been busy.

I tried 900lbs on the leg press last night.... wouldn't budge, LOL. So somewhere between 800 and 900 is my max. So I just bumped up my weight last week to 810 :(. I want 1000 bad....

[rbowman91]

big rock! where you at bro? hope you're still killin it

[rockwood51]

We did a reset last week. We decided we were going to switch the program up. I kept HRT but made some adjustments, adding in super sets and what not. Made a new thread to track the next 12-weeks. We did the first session on it last night and WOW.....

It's here:
http://forum.bodybuilding.com/showthread.php?t=142750801