Team #5: RUTHL3SS and Jhart16 [Archive]

RUTHL3SS

12-03-2011, 02:20 PM

Jeff and I got back from the gym around 45 minutes ago, and we had a phenomenal workout. Today we did our first official HRT workout, and as the schedule I saw on here directed, we did Shoulders / Biceps / Forearms. The workout was a killer. I could usually throw around 155lbs for reps on seated barbell front presses, but using the HRT method, 95lbs was a struggle.

Side dumbell raises are always fun, I can usually hit 8 reps with 30-35lb dumbells with pretty solid form... with HRT, 20lbs for 8 +4HC was killing me. The best thing about this routine is the way it makes you feel. It is very intense, and the pump that it results in is very satisfying and feels really, really good. My wrist is also pretty screwed up, so I used a wrist wrap and still put up some decent numbers (in my opinion).

I will be posting our workout results (exercises, numbers, etc) and I think I'm going to call it the "box score". Haha.

My workout for the day:

http://i42.tinypic.com/anesmf.png

Jeff's workout for the day:

http://i43.tinypic.com/52igcg.png

snakedoc96

12-03-2011, 05:32 PM

pretty good brother. howd you get your workout up on the thread like that?

RUTHL3SS

12-04-2011, 01:20 PM

RUTHL3SS

12-04-2011, 01:23 PM

pretty good brother. howd you get your workout up on the thread like that?

I web design so I designed a quick web page and screenshotted it.

RUTHL3SS

12-04-2011, 01:35 PM

Hell Session 2 today, on the way to the gym now. Will post before pics today as well as the training session numbers and some videos as soon as we get back.

RUTHL3SS

12-04-2011, 07:37 PM

jhart16

12-04-2011, 07:46 PM

Our boy Melvyn in the back wasn't doing anything touching the leg press he was just trying to creep on our vid and flex cause he thinks hes the next Greg Plitt haha

RUTHL3SS

12-04-2011, 08:05 PM

The workout today was insane. I've never felt pain like that before. lol

I can't wait to see how I'm going to feel tomorrow! We have limited equipment in our gym so we had to sub some exercises (specifically, reverse hack squats).

Here is my workout for the day:

http://i41.tinypic.com/155rjoh.png

Here is Jeff's workout for the day:

http://i39.tinypic.com/2rww3kw.png

jhart16

12-05-2011, 05:53 AM

Day 3 HRT: Rest Day today, looking forward for some much needed recovery time, gonna eat eat eat eat eat and eat some more...keeping it clean, had to rock a shake this morning cause of 7:30 AM Class...gonna head home now and make a nice 4 or 5 egg white omelet with some sliced turkey breast and a whole wheat bagel. Pic Soon...

neginfluence04

12-05-2011, 07:29 AM

Good **** keep it up

jhart16

12-05-2011, 02:25 PM

Here are the before pics taken today Monday December 5, 2011...first pic i have is a close up on the date of the newspaper because taking the pics with my macbook reverses the image, but u can see they are the same newspaper in all the pics.

Newspaper Closeup:

RUTHL3SS Before Pics (Mike)
392289339228833922903

Jhart16 Before Pics (Jeff)
392291339229233922933

jhart16

12-05-2011, 02:36 PM

wouldnt post the first time 3923033

snakedoc96

12-05-2011, 03:37 PM

good **** guys! Im doing legs tomorrow

GallmanFitness

12-06-2011, 05:19 AM

How y'all doin with eating so much food? It's crazy! But you do what you gotta do to get big right!?

jhart16

12-06-2011, 06:35 AM

How y'all doin with eating so much food? It's crazy! But you do what you gotta do to get big right!?

i hear you man it really is nuts, yesterday was our off day i must of scarfed at least 3 shakes down along with several meals throughout the day, def not used to eating that much in a single day. Today is Chest/Tris looking forward to it gonna be a great lift.

RUTHL3SS

12-06-2011, 07:00 AM

I am beyond dead from the leg day. I can hardly walk up and down stairs without pain. Today's workout should be a painful one.

An example diet for me is:

M1: 2 Scoops Whey, 1 Cup Oats
M2: 8oz Tuna, 1 Cup Oats
M3: 8oz Chicken Breast, 1 Cup Brown Rice
M4: 2 Scoops Whey, 3 plain rice cakes
M5: 8oz salmon burger, 1 cup mixed green vegetables
M6: 2 Scoops Whey, 1oz Almonds

jhart16

12-06-2011, 07:15 AM

Might as well throw out my example diet as well...will post in depth meal logs and some vid preps soon
M1:4 egg whites, and 4 whole eggs with diced turkey and a whole wheat bagel
M2:2 scoops 100% whey (with optional scoop of gainer), plus 5g creatine and 5g glutamine
M3:8oz Chicken Breast/Salmon/Lean Beef Burger and 5-8oz whole wheat pasta or rice.
M4:2 scoops 100% whey, 1 cup of oatmeal (with optional scoop of gainer), plus 5g creatine and 5g glutamine
M5:8oz Chicken Breast/Salmon/Lean Beef Burger and 5-8oz whole wheat pasta or rice.
M6:Usually leave this one as a throw up, mix it up, maybe some vegetales or fruit with def an added lean protein, sometimes ill eat almonds, maybe just a casein shake or whey shake try to keep the fats and carbs to a minimum for this one but ill def keep protein heavy in all the meals especially my pre-sleep meal.

GallmanFitness

12-06-2011, 07:26 AM

i hear you man it really is nuts, yesterday was our off day i must of scarfed at least 3 shakes down along with several meals throughout the day, def not used to eating that much in a single day. Today is Chest/Tris looking forward to it gonna be a great lift.

Chest/tris was our workout yesterday
It's pretty sick! Don't hurt yourself with incline. By the time you get to incline your chest is rly sore and you want to sacrifice form to use your shoulders. Just bare with it! And tris, the skull crushers are crazy! My tris are rediculus sore today

RUTHL3SS

12-06-2011, 08:45 AM

Chest/tris was our workout yesterday
It's pretty sick! Don't hurt yourself with incline. By the time you get to incline your chest is rly sore and you want to sacrifice form to use your shoulders. Just bare with it! And tris, the skull crushers are crazy! My tris are rediculus sore today

Yeah man, I know what you're saying. I've done the chest/tricep workout before and it hurts like hell!

jhart16

12-06-2011, 04:58 PM

Today myself and Ruthl3ss hit a sick chest and tri HRT, absolutely obliterated our muscles. Can't wait to start seein the results of strict dieting and even stricter training...vids and log will be up soon but now i have to get back to paying attention in class and enjoying my 5th meal today a nice chocolate protein shake...till later peace out from Jhart16

RUTHL3SS

12-06-2011, 05:58 PM

Had a ridiculous workout. So much pain. My legs are already absolutely destroyed, and now I do not look forward to waking up tomorrow morning and feeling the pain from today's grueling workout.

Videos to come. Here is my workout for the day:

http://i43.tinypic.com/90n77r.png

Here is Jeff's workout for the day:

http://i44.tinypic.com/fvvdhk.png

jhart16

12-06-2011, 10:46 PM

Here are a few video's from todays sick chest/tri day, unlucky for us, the vast majority of what i like to call "weekend warriors" (those who drink too much beer on the weekends and hope to work it all off with 1 or two days of lifting/cardio during the week) were out and about and caused us to have to mix a few of the workouts in our lifting today, but we kept to the HRT even under the conditions and came away with an incredible chest workout.

cW-kFaSnopY

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Pre-Action shot of Mike focusing in his Animal shirt

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RUTHL3SS

12-07-2011, 05:20 AM

http://i44.tinypic.com/2dqnbet.jpg

Animal-esque

G Diesel

12-07-2011, 06:41 AM

Looking good so far fellas... Is that St. John's in NY?

Peace, G

RUTHL3SS

12-07-2011, 07:01 AM

Looking good so far fellas... Is that St. John's in NY?

Peace, G

Yes. Jamaica, Queens.

G Diesel

12-07-2011, 08:26 AM

Yes. Jamaica, Queens.

Ahhh. Very cool. The Johnnies aka The Redmen aka The Red Storm.

The school gym looks pretty dope.

Peace, G

mrdead

12-07-2011, 09:13 AM

Team HRT:

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

Solo HRT:

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

Not Official Contestants:

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

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

B Con

12-07-2011, 11:19 AM

Time to put in work fellas!

DaEclipse

12-07-2011, 01:41 PM

DaEclipse

12-07-2011, 02:16 PM

strongbulk250

12-07-2011, 02:19 PM

You guys are doing great. Keep up the good work.

ragingmuscle

12-07-2011, 04:49 PM

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Here are a few vids from our first day; pretty intense workout, not used to this style of training yet but loving it so far. Looking forward to an insane rest of the program.

Look'n good in here fellas , lots of hard work I see keep it going . I did notice something with the barbell curls, you are doing the hellcentric movement at the bottom of the lift and not at the TOP of the movement, other than that looks good fellas!

^^
This and I want you guys to look at it this way. After the 8 regular reps, The very first part of the Hellcentric, as you know, is a forced partial eccentric. A lot of guys struggle on how far to take this. The answer is this...only a couple inches...why?...because this is designed to begin engaging more muscle fibers for the next part....the forced partial concentric. After the forced partial concentric, we have effectively recruited as many muscle fibers as we're gonna get by cinching the muscle. Now the last part of the Hellcentric is the full forced eccentric. This empties the tank without the build up of a ton of lactic acid. That's why a lot of guys are leaving the gym wondering if they did enough work becuase they are not feeling the lactic acid build up. Let me tell you what lactic acid build up does for you, other than make you 'think' you busted ass in the gym....nothing. Work the muscle, stretch it and get the **** out. Sorry...I get in to these rants..

A Hellcentric rep always starts when the muscle is in a fully contracted state. That's the easiest way to tell when to start the Hellcentric reps on any given lift. Good work.

ragingmuscle

12-07-2011, 05:15 PM

Here are a few videos of todays session, legs in the HRT method are absolutely insane. We had a great lift today tried to up the weight in all our lifts, this type of leg training is new and exciting i think we took really well to the method and the principles are obviously well thought out and we executed the movements to the best of our ability...NEVER STAY COMPLACENT, EMBRACE EVERY OPPORTUNITY TO BETTER YOURSELF

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Log will be up within the hour

After reading my last comments, you already know what I'm going to say. Hellcentrics start when the muscle is in a fully contracted state on every lift. On leg extensions...8 reps, on the 8th one, hold legs straight out horizontal to the ground...legs are fully extended and quads are fully contracted. Partner pushes down only a couple inches before your already on to the next portion of the Hellcentric which is the forced partial concentric...then on to the forced full eccentric....one continuous movement.

jhart16

12-07-2011, 11:00 PM

After reading my last comments, you already know what I'm going to say. Hellcentrics start when the muscle is in a fully contracted state on every lift. On leg extensions...8 reps, on the 8th one, hold legs straight out horizontal to the ground...legs are fully extended and quads are fully contracted. Partner pushes down only a couple inches before your already on to the next portion of the Hellcentric which is the forced partial concentric...then on to the forced full eccentric....one continuous movement.

Thanks alot for the advice RAGE i really appreciate you and DaEclipse helping us out early rather than later, we will def adjust accordingly now that we have a total grip on how to do the movements correctly. Our cycle will start again on friday cant wait to show you guys our progress!

jhart16

12-07-2011, 11:12 PM

Today Mike aka RUTHL3SS was not feeling well, whether it be food poisoning, exhaustion, cold or combination of all three it was decided he would not lift today and use today as a day of rest and recovery for both his muscles and health reasons... luckily i was still able to get in my lift today and had a friend of ours assist me in my HC reps which led to a really intense workout, unfortunately no vids today :(. Heres my log from today's lift.... mikes the computer genius so my log is pretty plain but after he lifts tomorrow and i assist him although it is my day off (thats true dedication!!! haha) we will have a nice detailed log like the rest of ours and some vids.

Wide grip lat pulldowns
140x10,155x10,155x10, 170x8+4hc, 170x8+4hc
Seated rows
115x10, 130x10, 145x10, 145x8+4hc, 175x8+4hc
Tbar row
70x12, 95x12, 115x8, 115x8+4hc, 135x8+4hc
Barbell shrugs
135x14,185x12,225x8, 225x8+4hc,225x8+4hc
Rear delt raises
10lb dbx12, 15lb dbx10, 20lb dbx10, 20lb dbx8+, 20lb dbx8+4hc, 20lb dbx8+4hc
Seated calf raises
120x10, 135x8,135x8,120x8+4hc, 120x8+4hc
Calf extensions on leg press
240x12,240x12,330x8,420x8+4hc

RUTHL3SS

12-08-2011, 04:53 PM

Hey guys, I really appreciate all of the feedback. Practice makes perfect though, right?? I will be studying the videos when I come across some free time to make sure that we perfect our form. And of course, we will be posting many more videos so please do criticize us. :D

Today's workout (I will make this look pretty when I get more time):

Wide-Grip Lat Pull-Downs:
- Warm-Up: 105x15, 120x15, 135x12
- Working: 150x8 +4 HC
- Working: 150x8 +4 HC

Seated Rows:
- Warm-Up: 120x15
- Working: 160x8 +4 HC
- Working: 175x8 +4 HC

T-BAR Row:
- Warm-Up: 45x15, 70x15, 90x15
- Working: 115x8 +4 HC
- Working: 135x8 +4 HC

Smith Shrugs:
- Warm-Up: 135x20, 155x12
- Working: 225x8 +4 HC
- Working: 225x8 +4 HC

Rear Delt Raises (Pec-Deck):
- Working: 100x8 +4 HC
- Working: 90x8 +4 HC

Seated Calf Raises:
- Warm-Up: 75x12
- Working: 150x8 +4 HC
- Working: 165x8 +4 HC

Calf Extensions (Leg Press):
- Warm-Up: 6 Plates x 12, 8 Plates x 12
- Working: 10 Plates x 8 +4 HC
- Working: 12 Plates x 8 +4 HC

jhart16

12-10-2011, 03:31 PM

todays leg day was murder apologies for lack of vids past two days, phone and other technical difficulties, logs and vids soon

RUTHL3SS

12-10-2011, 04:01 PM

Here are our numbers for out Shoulders/Biceps day yesterday:

Me:

Seated Front Press
- Warm-Up: 45x15, 65x15, 95x10
- Working: 105x8 +4 HC, 115x8 +4 HC

Side Lat Raise (Machine)
- Warm-Up: 70x15
- Working: 90x8 +4 HC, 100x8 +4 HC

Barbell Front Raise
- Warm-Up: 45x8
- Working: 45x8 +4 HC, 45x8 +4 HC

Barbell Curls
- Warm-Up: 45x12, 65x8
- Working: 75x8 +4 HC, 75x8 +4 HC

Reverse EZ Curls
- Warm-Up: 35x12
- Working: 55x8 +4 HC, 55x8 +4 HC

Barbell Wrist Curls
- Warm-Up: 65x15
- Working: 95x8 +4 HC, 125x8 +4 HC

Barbell Reverse Wrist Curls
- Working: 115x8 +4 HC, 135x8 +4 HC

Jeff:

Seated Front Press
- Warm-Up: 45x15, 65x15, 95x10
- Working: 105x8 +4 HC, 115x8 +4 HC

Side Lat Raise (Machine)
- Warm-Up: 80x15
- Working: 90x8 +4 HC, 100x8 +4 HC

Barbell Front Raise
- Warm-Up: 45x8
- Working: 45x8 +4 HC, 45x8 +4 HC

Barbell Curls
- Warm-Up: 45x12, 65x8
- Working: 85x8 +4 HC, 95x8 +4 HC

Reverse EZ Curls
- Warm-Up: 35x12
- Working: 55x8 +4 HC, 55x8 +4 HC

Barbell Wrist Curls
- Warm-Up: 65x15
- Working: 95x8 +4 HC, 125x8 +4 HC

Barbell Reverse Wrist Curls
- Working: 115x8 +4 HC, 135x8 +4 HC

Nothing like waking up with my Pak + Flex, taking a shot of Rage before the gym, and replenishing my creatine stores post-workout. :D

Got my care package today, and I am pumped. Big thanks to the guys at Universal Nutrition and Animal for hooking me up!

jhart16

12-11-2011, 08:40 PM

today was a huge much needed rest day for me, tomorrow is chest tris, looking forward to it energy levels are high not gonna be able to get much sleep tonight however due to finals...time to buckle down eat this dry tuna and study my ass off...until tomorrow peace out

RUTHL3SS

12-12-2011, 11:13 PM

A few updates...

I checked in today at 181lbs. Down 1lb since the start! Upping carbs now though to try to make some solid gains. Although from what I've lost I have not noticed any loss in size, while I did notice a slight increase in vascularity.

Jeff checked in at 198lbs I believe it was, down 4lbs since the start.

I do not have Jeff's numbers from our leg day, but from leg day here is what I moved:

HRT Legs

Leg Press
- Warm-Up: 330 x 12, 420 x 8
- Working: 470 x 8 +4 HC
- Working: 510 x 8 +4 HC

Squats (ATG)
- Warm-Up: 135 x 8, 185 x 8
- Working: 225 x 8 +4 HC
- Working: 225 x 8 +4 HC

Leg Extensions
- 135 x 8 +4 HC
- 165 x 8 +4 HC

Seated Leg Curls
- Warm-Up: 70 x 15, 100 x 15
- Working: 145 x 8 +4 HC
- Working: 175 x 8 +4 HC

Lying Leg Curls
- 100 x 8 +4 HC
- 110 x 8 +4 HC

Here are the numbers for our Chest / Triceps day today:

HRT Chest/Triceps

Decline Barbell Bench Press
- Warm-Up: 95 x 15, 135 x 15
- RUTHL3SS WORKING: 185 x 8 +4 HC
- JHART16 WORKING: 205 x 8 +4 HC

Flat Dumbell Bench Press
- Warm-Up: 60 x 8
- RUTHL3SS WORKING: 60 x 8 +4 HC, 60 x 8 +4 HC
- JHART16 WORKING: 75 x 8 +4 HC, 60 x 8 +4 HC

Incline Dumbell Bench Press
- Warm-Up: 45 x 8
- RUTHL3SS WORKING: 60 x 8 +4 HC, 60 x 8 +4 HC
- JHART16 WORKING: 60 x 8 +4 HC, 60 x 8 +4 HC

Skull Crushers
- Warm-Up: 35 x 12
- RUTHL3SS WORKING: 65 x 8 +4 HC, 75 x 8 +4 HC
- JHART16 WORKING: 65 x 8 +4 HC, 65 x 8 +4 HC

Straight Bar Push-Downs
- Warm-Up: 47.5 x 12
- RUTHL3SS WORKING: 47.5 x 8 +4 HC, 47.5 x 8 +4 HC
- JHART16 WORKING: 47.5 x 8 +4 HC, 47.5 x 8 +4 HC

I honestly must say, the pump from these workouts is out of this world. The pumps are like no pumps I have ever felt before, from anything. My triceps felt absolutely SWOLEN after my last set of skull crushers. When Jeff posts up the videos we took, you will catch me flexing my triceps in the mirror in my bb.com sleeveless looking like a tool. :D

RUTHL3SS

12-13-2011, 09:41 AM

Nothing special here, just a typical second meal of the day.
We'll make a video of us preparing some chicken or salmon in the near future.

http://i44.tinypic.com/2mxl45f.jpg

8oz Tuna
1 cup brown rice

Topped with Frank's Red Hot and a bit of black pepper.

RUTHL3SS

12-13-2011, 04:33 PM

HRT Back/Calves

Wide-Grip Pull-Down
- Warm-Up: 115 x 15, 130 x 8
- RUTHL3SS: 145 x 8 +4 HC, 145 x 8 +4 HC
- JHART16: 160 x 8 +4 HC, 175 x 8 +4 HC

T-Bar Row
- Warm-Up: 45 x 15, 90 x 15
- RUTHL3SS: 135 x 8 +4 HC, 145 x 8 +4 HC
- JHART16: 135 x 8 +4 HC, 135 x 8 +4 HC

Low Row (ISO)
- Warm-Up: 180 x 10
- RUTHL3SS: 230 x 8 +4 HC, 270 x 8 +4 HC
- JHART16: 230 x 8 +4 HC, 270 x 8 +4 HC

Rear Delt Raise (Pec Deck)
- Warm-Up: 90 x 8
- RUTHL3SS: 70 x 8 +4 HC, 90 x 8 +4 HC
- JHART16: 70 x 8 +4 HC, 70 x 8 +4 HC

Smith Shrugs
- Warm-Up: 185 x 16, 225 x 12
- RUTHL3SS: 245 x 8 +4 HC, 275 x 8 +4 HC
- JHART16: 245 x 8 +4 HC, 275 x 8 +4 HC

Leg Press Calf Extensions
- Warm-Up: 330 x 20, 420 x 20
- RUTHL3SS: 510 x 8 +4 HC, 600 x 8 +4 HC
- JHART16: 510 x 8 +4 HC, 600 x 8 +4 HC

Seated Calf Raise
- Warm-Up: 75 x 15, 90 x 15
- RUTHL3SS: 135 x 8 +4 HC, 150 x 8 +4 HC
- JHART16: 135 x 8 +4 HC, 150 x 8 +4 HC

RUTHL3SS

12-13-2011, 07:35 PM

Bad quality photos but here is my fifth meal of the day.

2-4oz salmon burgers brushed with jerk seasonings and a dash of barbecue sauce
1 cup steamed broccoli

Shout out to Shelby Starnes for recommending the skillet that I use, it is AWESOME!

http://i39.tinypic.com/1zmh0zs.jpg
http://i41.tinypic.com/28upymu.jpg
http://i40.tinypic.com/ncxug7.jpg

RUTHL3SS

12-14-2011, 04:39 PM

Much needed rest day today. I am very sore from this routine, but it feels good!
Below is a photo of one of my meals today. I was starving, though, so I ate the rice before the photo. :D

http://i39.tinypic.com/99mm4m.jpg

8oz Chicken Breast - brushed with jerk seasoning and a bit of frank's very hot sauce
1 cup brown rice

jhart16

12-14-2011, 07:24 PM

todays rest day was productive, still decided to get a good cardio session in for 25 min, then i cranked out a high repetition ab workout mostly leg lifts and cable crunches just tried to get a good burn, then a dirty protein shake before i was off to work

jhart16

12-14-2011, 09:34 PM

qXRD-bXhilM&list

RUTHL3SS

12-17-2011, 02:32 PM

A few updates... HRT workouts are going amazing. We have some more videos to post, just been busy and finally have some time off now that the semester is over.

Seeing nice strength increases and already feel healthier, probably in my head but noticing some positive changes to my physique as well.

HRT Shoulders / Biceps / Forearms

Seated Overhead Press
- Warm-Up: 45 x 15, 85 x 15, 95 x 12
- RUTHL3SS: 115 x 8 +4 HC, 125 x 8 +4 HC
- JHART16: 115 x 8 +4 HC, 125 x 8 +4 HC

Side Raises (Machine)
- Warm-Up: 60 x 15, 80 x 10
- RUTHL3SS: 100 x 8 +4 HC, 100 x 8 +4 HC
- JHART16: 100 x 8 +4 HC, 110 x 8 +4 HC

Barbell Front Raise
- Warm-Up: 45 x 8
- RUTHL3SS: 45 x 8 +4 HC, 45 x 8 +4 HC
- JHART16: 45 x 8 +4 HC, 45 x 8 +4 HC

Barbell Curls
- Warm-Up: 45 x 12, 65 x 8
- RUTHL3SS: 85 x 8 +4 HC, 85 x 8 +4 HC
- JHART16: 85 x 8 +4 HC, 95 x 8 +4 HC

Reverse EZ Curls
- Warm-Up: 35 x 15, 35 x 15
- RUTHL3SS: 55 x 8 +4 HC, 55 x 8 +4 HC
- JHART16: 55 x 8 +4 HC, 55 x 8 +4 HC

Then we did forearms with a barbell, numbers did not change from last week.

HRT Legs

Hack Squat
- Warm-Up: 95 x 8, 135 x 8
- RUTHL3SS: 185 x 8 +4 HC, 225 x 8 +4 HC
- JHART16: 155 x 8 +4 HC, 185 x 8 +4 HC

Leg Extensions
- RUTHL3SS: 165 x 8 +4 HC, 195 x 8 +4 HC
- JHART16: 165 x 8 +4 HC, 195 x 8 +4 HC

Leg Press
- Warm-Up: 330 x 10, 330 x 10
- RUTHL3SS: 420 x 8 +4 HC, 510 x 8 +4 HC
- JHART16: 420 x 8 +4 HC, 510 x 8 +4 Hc

Seated Leg Curl
- Warm-Up: 115 x 15
- RUTHL3SS: 160 x 8 +4 HC, 160 x 8 +4 HC
- JHART16: 160 x 8 +4 HC, 160 x 8 +4 HC

Lying Leg Curl
- RUTHL3SS: 80 x 8 +4 HC, 100 x 8 +4 HC
- JHART16: 80 x 8 +4 HC, 80 x 8 +4 HC

jhart16

12-18-2011, 07:40 PM

Sorry for my recently sluggish post speed, i just got home today and with working out eating and unpacking it was one hell of a past two days. here are a few videos from our recent workouts finally had the time to get them onto my youtube account and can post em here now.

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not gonna lie i act like a complete douche in mikes barbell curl video...will laugh at myself on this one not gonna lie about it i was a douche haha

jhart16

12-18-2011, 07:42 PM

todays chest day was great, had a sick pump really felt the stretch and went up on a few lifts while maintaining positive form...mike has the numbers, no videos from today however back day will be sick cant wait to rip it apart tomorrow... as for me protein shake and bed...goodnight all

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12-19-2011, 03:55 AM

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dekd

12-19-2011, 12:31 PM

In for this

RUTHL3SS

12-19-2011, 05:01 PM

In for this

Sup Eric? Good seeing you today. :D Give HRT a try. That's the second friend of mine off bb.com to witness Team #5 doing the HRT workouts (Steve J0bs and now dekd).

Here are some numbers from our past two workouts.

HRT Chest / Triceps

Decline BB Bench Press
- Warm-Up: 45 x 15, 95 x 15, 135 x 15
- RUTHL3SS: 185 x 8 +4 HC, 205 x 8 +4 HC
- JHART16: 185 x 8 +4 HC, 205 x 8 +4 HC

Flat BB Bench Press
- Warm-Up: 95 x 12, 135 x 8
- RUTHL3SS: 155 x 8 +4 HC, 165 x 8 +4 HC
- JHART16: 155 x 8 +4 HC, 175 x 8 +4 HC

Incline DB Bench Press[/i]
- Warm-Up: 45 x 12
- RUTHL3SS: 60 x 8 +4 HC, 65 x 8 +4 HC
- JHART16: 65 x 8 +4 HC, 65 x 8 +4 HC

[u]EZ Bar Skull Crushers
- Warm-Up: 35 x 15
- RUTHL3SS: 65 x 8 +4 HC, 85 x 8 +4 HC
- JHART16: 65 x 8 +4 HC, 75 x 8 +4 HC

V-BAR Push-Downs
- Warm-Up: 47.5 x 12
- RUTHL3SS: 47.5 x 8 +4 HC, 47.5 x 8 +4 HC
- JHART16: 47.5 x 8 +4 HC, 47.5 x 8 +4 HC

HRT Back / Calves

Wide-Grip Pull-Downs
- Warm-Up: 100 x 12, 120 x 12, 140 x 12
- RUTHL3SS: 160 x 8 +4 HC, 140 x 8 +4 HC
- JHART16: 160 x 8 +4 HC, 160 x 8 +4 HC

T-BAR Rows
- Warm-Up: 70 x 15, 90 x 10
- RUTHL3SS: 115 x 8 +4 HC, 135 x 8 +4 HC
- JHART16: 115 x 8 +4 HC, 135 x 8 +4 HC

Low Row
- Warm-Up: 140 x 12
- RUTHL3SS: 160 x 8 +4 HC, 160 x 8 +4 HC
- JHART16: 160 x 8 +4 HC, 160 x 8 +4 HC

Rear Delt Flies (Pec Deck)
- RUTHL3SS: 85 x 8 +4 HC ** Broke Pec Deck (facepalm), 105 x 8 +4 HC
- JHART16: 85 x 8 +4 HC, 105 x 8 +4 HC

Smith Shrugs
- Warm-Up: 135 x 15, 225 x 12
- RUTHL3SS: 275 x 8 +4 HC, 275 x 8 +4 HC
- JHART16: 275 x 8 +4 HC, 295 x 8 +4 HC

Seated Calf
- Warm-Up: 110 x 12
- RUTHL3SS: 160 x 8 +4 HC, 250 x 8 +4 HC
- JHART16: 160 x 8 +4 HC, 250 x 8 +4 HC

Leg Press Calf Extensions
- Warm-Up: 240 x 20
- RUTHL3SS: 330 x 8 +4 HC, 420 x 8 +4 HC
- JHART16: 330 x 8 +4 HC, 420 x 8 +4 HC

** Notes: Some numbers may be skewed a bit from previous workouts. This is because we just switched to a different gym that has a lot of new and different equipment to better suit us for this routine. That is where we will be lifting during our winter break (~ 1 month).
** Notes: Broke the pec deck machine doing rear delt flies, guess it couldn't handle the Hell-Centric reps. :D
** Notes: Insane calf pumps when doing heavy calf exercises. No idea why, but it's hard to even walk.

jhart16

12-20-2011, 12:20 PM

30 min walking and a sick abdominal workout today, much needed rest just had 2 scoops whey and a banana....chicken and rice in an hour

RUTHL3SS

12-20-2011, 12:39 PM

30 min walking and a sick abdominal workout today, much needed rest just had 2 scoops whey and a banana....chicken and rice in an hour

Yeah nice simple day today... had a great abdominal workout and some nice easy cardio. Have not done cardio in a while, it's about time I step my cardio game up again.

Today's cardio was a simple 30 minutes @ 3.0 - 3.5mph on a 15% (max) incline. On a treadmill, of course.

jhart16

12-21-2011, 07:18 PM

today was as the title says, a much needed rest day. all i did was bum it out, go christmas shopping, eat about 325g worth of protein and 115 grams worth of carbs over the span of 6 meals and just relax. good good day, got stuff done but didnt really exert any energy, took some creatine 5g twice today morning and night want to keep saturated on my rest days so my 10g on my training days will have a nice effect...any more than that and its really unnecessary/overkill in my opinion especially if your 199lbs or under, im just pushing 200+ so i think its enough for me. tomorrow me and mike hit hell session 1 all over again...cant wait!!!

~Do the Work, Reap the Rewards~

DaEclipse

12-22-2011, 09:45 AM

LMchaHOr9CY

RUTHL3SS

12-22-2011, 12:03 PM

LMchaHOr9CY

Awesome, just watched that. We will have a weekly update video up this weekend.

Anyways, here is our workout that we just completed:

HRT Shoulders / Biceps / Forearms

Seated Overhead Press
- Warm-Up: 45 x 15, 65 x 15, 95 x 12
- RUTHL3SS: 115 x 8 +4 HC, 135 x 8 +4 HC * PR
- JHART16: 115 x 8 +4 HC, 135 x 8 +4 HC * PR

Side Lat Raise (Machine)
- Warm-Up: 70 x 12, 80 x 12
- RUTHL3SS: 100 x 8 +4 HC, 110 x 8 +4 HC
- JHART16: 100 x 8 +4 HC, 110 x 8 +4 HC

Str. Bar Front Raises / EZ-Bar Front Raises (RUTHL3SS/jhart16 Respectively)
- Warm-Up: 30 x 12
- RUTHL3SS: 40 x 8 +4 HC, 50 x 8 +4 HC
- JHART16: 30 x 8 +4 HC, 30 x 8 +4 HC

Str. Bar Curls
- Warm-Up: 40 x 12, 70 x 8
- RUTHL3SS: 70 x 8 +4 HC, 80 x 8 +4 HC
- JHART16: 80 x 8 +4 HC, 90 x 8 +4 HC

Reverse EZ Curls
- Warm-Up: 40 x 12
- RUTHL3SS: 50 x 8 +4 HC, 60 x 8 +4 HC
- JHART16: 50 x 8 +4 HC, 60 x 8 +4 HC

Str. Bar Wrist Curls
- RUTHL3SS: 60 x 8 +4 HC, 80 x 8 +4 HC
- JHART16: 40 x 8 +4 HC, 60 x 8 +4 HC

Str. Bar Reverse Wrist Curls
- RUTHL3SS: 80 x 8 +4 HC, 90 x 8 +4 HC
- JHART16: 60 x 8 +4 HC, 70 x 8 +4 HC

Notes
** Best shoulder workout we have had... 135lbs for 8 reps +4 hell-centrics was an awesome PR
** Consistent strength gains
** Used odd weights for forearms since it was a bit different using straight bars

RIOSHOWTIME2

12-22-2011, 03:39 PM

Hey guys just stopping bye to show love from team showtime!!

jhart16

12-22-2011, 08:34 PM

LMchaHOr9CY

Awesome Video i know for a fact we are on track with everything other than our slipping on the video log being together, so we will definitely get that together either tomorrow or monday for sure and we will stay consistent with that for the remainder of the 12 weeks. Although it has been the holidays for the past week in my home ive kept strict in my diet and stayed away from too many christmas indulgences, i.e. cookies, cakes sweets. lol

On to the shoulder workout today, it was INSANE! As you can see me and mike hit new PR's with our barbell press it was just an all around amazing lift and we both left the gym with nothing left in the tank and feeling very pumped. Tomorrow is legs, gonna hurt but cant wait to get in the gym and try our best to crank out some new PR's. Love HRT, videos of todays workout with will be up by tomorrow, sadly for some reason im having tech difficulties with our new camera (aka my ipod) its not reading like my phone used to. Will be worked out early tomorrow. Until then....

~Do the Work, Reap the Rewards~

RUTHL3SS

12-24-2011, 09:08 PM

Hey guys, hope all is well. Merry Christmas to all!

We will post our weekly update on Monday, we are really busy this weekend for obvious reasons, and we're sure you all are as well!

HRT Legs

** Today we upped weight in various exercises, and matched each other's weight.
** Insane workout, my legs are absolutely SHOT.
** New gym has a hack squat machine :D

Hack Squat (Machine)
- Warm-Up: 144 x 8, 234 x 8
- Working: 324 x 8 +4 HC, 324 x 8 +4 HC

Leg Press
- Warm-Up: 330 x 10, 330 x 10
- Working: 510 x 8 +4 HC, 560 x 8 +4 HC

Leg Extensions
- Warm-Up: 135 x 12
- Working: 180 x 8 +4 HC, 210 x 8 +4 HC

Seated Leg Curl
- Warm-Up: 90 x 12, 120 x 12
- Working: 165 x 8 +4 HC, 170 x 8 +4 HC

Lying Leg Curl
- Warm-Up: 80 x 12
- Working: 110 x 8 +4 HC, 120 x 8 +4 HC

CRAZY STRENGTH INCREASES!

RUTHL3SS

12-26-2011, 12:50 PM

Phenomenal workout today, strength is only shooting up.

HRT Chest/Tris

Flat Barbell Bench Press
- Warm-Up: 95 x 12, 135 x 8, 185 x 8
- RUTHL3SS: 185 x 8 +4 HC, 205 x 8 +4 HC
- JHART16: 185 x 8 +4 HC, 185 x 8 +4 HC

Incline DB Bench Press
- Warm-Up: 60 x 8, 70x 8
- RUTHL3SS: 70 x 8 +4 HC, 70 x 8 +4 HC
- JHART16: 70 x 8 +4 HC, 70 x 8 +4 HC

Decline Barbell Bench Press
- Warm-Up: 135 x 8
- RUTHL3SS: 185 x 8 +4 HC, 165 x 8 +4 HC
- JHART16: 185 x 8 +4 HC, 185 x 8 +4 HC

EZ Bar Skull Crushers
- Warm-Up: 40 x 12, 50 x 8
- RUTHL3SS: 70 x 8 +4 HC, 80 x 8 +4 HC
- JHART16: 70 x 8 +4 HC, 80 x 8 +4 HC

Straight Bar Cable Push-Downs
- Warm-Up: 40 x 12, 50 x 8
- RUTHL3SS: 65 x 8 +4 HC, 60 x 8 +4 HC
- JHART16: 65 x 8 +4 HC, 60 x 8 +4 HC

Then I did 30 minutes of cardio on a 15% incline @ 3.5mph.
Jeff did 25 minutes of cardio and some quick ab exercises.

Video Time:

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On the push-downs we screwed up one of the reps on Jeff's hell-centrics, we know that; we aren't perfect, but we corrected it and still completed everything as it was to be done.

jhart16

12-26-2011, 01:04 PM

great day today in the gym, me and mike hit chest tris what a great lift and sick pump, tomorrow is back hoping to keep the weight moving upwards and the muscle gains and fat loss between the both of us is definitely getting noticed and we really love hrt, until tomorrow im out

RUTHL3SS

12-26-2011, 01:55 PM

Here is what I pretty much eat every day:

http://i41.tinypic.com/icpwra.png

A bit over on the carbohydrates, can easily be rectified by switching morning carbs to 1/2 cup of oats.

For reference:
- 1 Serving of Real Gains = 1/2 scoop

Meal layout is basically:

1:
- 2 Scoops Whey
- 1 Cup Oats

2:
- 6 Whole Eggs
- 1 Cup Simply Potatoes Hash Browns

3:
- 2 Scoops Real Gains (in 8oz Skim Milk)
- 2 TSP Creatine (10g)

4:
- 8oz Chicken Breast
- 1 cup brown rice

5:
- 8oz Tuna
- 1 cup mixed green veggies

6:
- 2 Scoops Whey
- 2 TBSP Natural Peanut Butter

I can't afford to eat flank steak every day (broke college student), but I'll try my best to replace the first meal of 2 scoops whey with 6oz of flank steak.

RUTHL3SS

12-27-2011, 02:17 PM

HRT Back / Traps / Calves

Wide-Grip Pull-Down
- Warm-Up: 100 x 12, 120 x 10, 140 x 8
- RUTHL3SS: 160 x 8 +4 HC, 145 x 8 +4 HC
- JHART16: 160 x 8 +4 HC, 180 x 8 +4 HC

T-BAR Rows (Machine)
** Numbers not including base machine weight
- Warm-Up: 45 x 12, 90 x 10
- RUTHL3SS: 115 x 8 +4 HC, 135 x 8 +4 HC
- JHART16: 115 x 8 +4 HC, 135 x 8 +4 Hc

Low Row
- Warm-Up: 120 x 8, 140 x 8
- RUTHL3SS: 160 x 8 +4 HC, 180 x 8 +4 HC
- JHART16: 160 x 8 +4 HC, 180 x 8 +4 HC

Rear Delt (Pec Deck)
- Warm-Up: 95 x 8
- RUTHL3SS: 110 x 8 +4 HC, 110 x 8 +4 HC
- JHART16: 110 x 8 +4 HC, 95 x 8 +4 HC

Smith Shrugs
- Warm-Up: 135 x 15, 225 x 12
- RUTHL3SS: 275 x 8 +4 HC, 315 x 8 +4 HC
- JHART16: 275 x 8 +4 HC, 315 x 8 +4 HC

Leg Press Calf Extensions
- Warm-Up: 240 x 12, 420 x 12
- RUTHL3SS: 510 x 8 +4 HC, 600 x 8 +4 HC
- JHART16: 420 x 8 +4 HC, 510 x 8 +4 HC

Seated Calf Raise
- RUTHL3SS: 160 x 8 +4 HC, 160 x 8 +4 HC
- JHART16: 160 x 8 +4 HC, 160 x 8 +4 HC

Videos:

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IjR82MNcK3o

HOKoxoUDDYs

GYaTVyeGm9A

RUTHL3SS

12-27-2011, 03:07 PM

Forgot to include that we also did cardio today...

I did 30 minutes on a treadmill @ 3.5mph on a 15% incline.

jhart16

12-27-2011, 06:00 PM

todays back/traps/calves was sick hit really heavy and kept the form good, feel sore as a mofo but hopefully with a hot shower and these two days of rest coming up ill be all good for hell sesh 1 again on friday

RUTHL3SS

12-28-2011, 08:22 AM

Much needed day of rest... the HRT routine is kicking my ass, I am just so damn sore.

Today I went to the gym and did some ab work and cardio.

jhart16

12-29-2011, 11:04 AM

these past two days have been muh needed rest days as well, did some cardio and abs yesterday about 45 min worth combined, was gonna go walk on treadmill again today but im just really feeling sore and tired but still starving so eating a turkey burger with some whole wheat toast now, tomorrow is HRT hell session 1 again, cant wait...until then

~do the work. reap the rewards~

jhart16

12-30-2011, 11:25 AM

Me and mike are currently in the gym hit shoulders, bis, and forearms...right now we are finishing up with 30min cardio @15% incline on 3 speed it's a killer after hitting really heavy consistent reps today tomorrow is legs so after gonna try and stay off my feet for the rest of today...mike will post our log and vids in an hour or so...

RUTHL3SS

12-30-2011, 01:37 PM

HRT Shoulders/Biceps/Forearms

Seated OHP
- Warm-Up: 45 x 12, 95 x 12, 105 x 8
- Me: 135 x 8 +4 HC, 145 x 8 +4 HC
- Jeff: 135 x 8 +4 HC, 125 x 8 +4 HC

Side Lat Raise (Machine)
- Warm-Up: 70 x 12, 80 x 12
- Me: 100 x 8 +4 HC, 100 x 8 +4 HC
- Jeff: 100 x 8 +4 HC, 110 x 8 +4 HC

Straight Bar Front Curls
- Warm-Up: 30 x 12
- Me: 50 x 8 +4 HC, 50 x 8 +4 HC
- Jeff: 50 x 8 +4 HC, 50 x 8 +4 HC

Straight Bar Curls (EZ Bar For RUTHL3SS)
- Warm-Up: 60 x 12, 70 x 8
- Me: 80 x 8 +4 HC, 90 x 8 +4 HC
- Jeff: 80 x 8 +4 HC, 90 x 8 +4 HC

Reverse EZ-BAR Curls
- Warm-Up: 40 x 12
- Me: 50 x 8 +4 HC, 70 x 8 +4 HC
- Jeff: 50 x 8 +4 HC, 60 x 8 +4 HC

Straight Bar Wrist Curls
- Warm-Up: 40 x 12
- Me: 70 x 8 +4 HC, 90 x 8 +4 HC
- Jeff: 70 x 8 +4 HC, 90 x 8 +4 HC

VIDEOS

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RUTHL3SS

12-30-2011, 01:46 PM

Almost forgot:

Cardio
- Treadmill
- 30 Minutes
- 15% Incline
- 3.5 - 4.0mph

RUTHL3SS

12-31-2011, 12:37 PM

HRT Legs

Leg Press
- Warm-Up: 4 Plates x 12, 4 Plates x 12
- Me: 8 Plates x 8 +4 HC, 12 Plates x 8 +4 HC
- Jeff: 8 Plates x 8 +4 HC, 12 Plates x 8 +4 HC

Hack Squats
- Warm-Up: 144 x 8, 144 x 8
- Me: 324 x 8 +4 HC, 324 x 8 +4 HC
- Jeff: 324 x 8 +4 HC, 282 x 8 +4 HC

Leg Extensions
- Warm-Up: 135 x 12
- Me: 195 x 8 +4 HC, 215 x 8 +4 HC
- Jeff: 180 x 8 +4 HC, 195 x 8 +4 HC

Seated Leg Curl
- Warm-Up: 60 x 10
- Me: 165 x 8 +4 HC, 180 x 8 +4 HC
- Jeff: 135 x 8 +4 HC, 165 x 8 +4 HC

Lying Leg Curls
- Me: 100 x 8 +4 HC, 120 x 8 +4 HC
- Jeff: 80 x 8 +4 HC, 90 x 8 +4 HC

Some light ab work.

VIDEOS

IGOHtUsVHis

mfB-laHU5xo

jhart16

12-31-2011, 05:26 PM

NOTEs TO SELF****

1. dont do legs on new years eve
2. stop being a little B.I.T.C.H. it fell on new years eve you pushed through it its all good suck it up.

LOL

Just a little dry humor for the day, today was a sick leg workout me and mike left the gym in pain honestly left it all in the gym. Did some Ab workout but couldnt muster up any strength to hit cardio so leaving that for tomorrows day off. Have a happy new year everyone until then im off to the festivities!!!

RUTHL3SS

01-01-2012, 06:54 PM

Happy new year everyone!

RUTHL3SS

01-02-2012, 12:54 PM

HRT Chest/Triceps

Flat Barbell Bench Press
- Warm-Up: 45 x 12, 135 x 8, 185 x 8
- Me: 195 x 8 +4 HC, 215 x 8 +4 HC
- Jeff: 185 x 8 +4 HC, 185 x 8 +4 HC

Incline Dumbbell Bench Press
- Warm-Up: 45 x 10, 60 x 8
- Me: 65 x 8 +4 HC, 65 x 8 +4 HC
- Jeff: 70 x 8 +4 HC, 65 x 8 +4 HC

Decline Machine Bench Press
- Warm-Up: Base x 12, 104 x 8
- Me: 134 x 8 +4 HC, 124 x 8 +4 HC
- Jeff: 134 x 8 +4 HC, 124 x 8 +4 HC

V-BAR Pushdowns
- Warm-Up: 50 x 12, 60 x 8
- Me: 70 x 8 +4 HC, 60 x 8 +4 HC
- Jeff: 70 x 8 +4 HC, 75 x 8 +4 HC

EZ Bar Skull Crushers
- Warm-Up: 40 x 12
- Me: 60 x 8 +4 HC, 60 x 8 +4 HC
- Jeff: 60 x 8 +4 HC, 60 x 8 +4 HC

Cardio
- Treadmill
- 30 Minutes
- 15% Incline
- 3.5-4.0mph

Training Videos

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RUTHL3SS

01-03-2012, 02:15 PM

HRT Back/Traps/Calves

Wide-Grip Pull Down
- Warm-Up: 105 x 12, 120 x 10, 135 x 8
- Me: 150 x 8 +4 HC, 165 x 8 +4 HC
- Jeff: 165 x 8 +4 HC, 180 x 8 +4 HC

T-Bar Rows (Barbell)
- Warm-Up: 70 x 12, 115 x 10
- Me: 140 x 8 +4 HC, 160 x 8 +4 HC
- Jeff: 140 x 8 +4 HC, 160 x 8 +4 HC

Low Row
- Warm-Up: 130 x 10
- Me: 175 x 8 +4 HC, 160 x 8 +4 HC
- Jeff: 175 x 8 +4 HC, 175 x 8 +4 HC

Rear Delt Raise (Pec Deck)
- Warm-Up: 80 x 8
- Me: 100 x 8 +4 HC, 100 x 8 +4 HC
- Jeff: 80 x 8 +4 HC, 100 x 8 +4 HC

Barbell Shrugs
- Warm-Up: 135 x 12, 185 x 12
- Me: 225 x 8 +4 HC, 225 x 8 +4 HC
- Jeff: 225 x 8 +4 HC, 225 x 8 +4 HC

Leg Press Calf Extensions
- Warm-Up: 330 x 12, 410 x 12
- Me: 500 x 8 +4 HC, 590 x 8 +4 HC
- Jeff: 410 x 8 +4 HC, 410 x 8 +4 HC

We were at our school's gym today, the seated calf machine was out of order. fail

Training Videos

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rlE9viP-WVE

jhart16

01-03-2012, 06:23 PM

Felt extremely strong today for back, traps, calves, rear delts...exhausted upon completion so no cardio or abs today, tomorrow is the first off day looking forward to it but gonna hit cardio 30min@15% incline on 3 speed and 25min of cardio after i get back from the Metro museum of art in the big apple....gotta train your minds perception on the finer things in life as well as your body lol

RUTHL3SS

01-04-2012, 07:42 AM

Finally some rest days... well, every day is a training day, whether it be through weight training, cardio, or diet.

Time to go get some ab work and cardio done. :)

G Diesel

01-04-2012, 07:47 AM

HRT Back / Traps / Calves

Wide-Grip Pull-Down
- Warm-Up: 100 x 12, 120 x 10, 140 x 8
- RUTHL3SS: 160 x 8 +4 HC, 145 x 8 +4 HC
- JHART16: 160 x 8 +4 HC, 180 x 8 +4 HC

T-BAR Rows (Machine)
** Numbers not including base machine weight
- Warm-Up: 45 x 12, 90 x 10
- RUTHL3SS: 115 x 8 +4 HC, 135 x 8 +4 HC
- JHART16: 115 x 8 +4 HC, 135 x 8 +4 Hc

Low Row
- Warm-Up: 120 x 8, 140 x 8
- RUTHL3SS: 160 x 8 +4 HC, 180 x 8 +4 HC
- JHART16: 160 x 8 +4 HC, 180 x 8 +4 HC

Rear Delt (Pec Deck)
- Warm-Up: 95 x 8
- RUTHL3SS: 110 x 8 +4 HC, 110 x 8 +4 HC
- JHART16: 110 x 8 +4 HC, 95 x 8 +4 HC

Smith Shrugs
- Warm-Up: 135 x 15, 225 x 12
- RUTHL3SS: 275 x 8 +4 HC, 315 x 8 +4 HC
- JHART16: 275 x 8 +4 HC, 315 x 8 +4 HC

Leg Press Calf Extensions
- Warm-Up: 240 x 12, 420 x 12
- RUTHL3SS: 510 x 8 +4 HC, 600 x 8 +4 HC
- JHART16: 420 x 8 +4 HC, 510 x 8 +4 HC

Seated Calf Raise
- RUTHL3SS: 160 x 8 +4 HC, 160 x 8 +4 HC
- JHART16: 160 x 8 +4 HC, 160 x 8 +4 HC

Training looks solid fellas... Not sure I'd do the barbell or smith shrugs with a mixed grip however, as your traps tend to stretch and contract differently and unevenly based on hand position. Check it out and tell me if you notice the same phenomenon. I prefer double overhand on barbell shrugs.

Peace, G

RUTHL3SS

01-04-2012, 08:06 AM

Training looks solid fellas... Not sure I'd do the barbell or smith shrugs with a mixed grip however, as your traps tend to stretch and contract differently and unevenly based on hand position. Check it out and tell me if you notice the same phenomenon. I prefer double overhand on barbell shrugs.

Peace, G

No problem, I'll give it a shot. My hands have just been really shot recently and haven't been recovering for some reason... calluses just keep ripping off and causing me a lot of pain so the mixed grip helps with that. I would use straps but I just never have used them, and whenever I try I somehow end up screwing them up!

We usually use the smith machine, though, and I can double overhand more weight on there. The smith machines were all in use though, of course. :D

RUTHL3SS

01-04-2012, 10:03 AM

Today and tomorrow are off days from the lifting.

Hit the gym to do some abs then did 40 minutes of cardio on the treadmill, at a 15% incline at 3.5mph.

Feels good.

1 scoop of rage prior to leaving for the gym
10mg of Yohimbine HCl pre-cardio.

jhart16

01-04-2012, 08:12 PM

had a long long long day of walking around the city, was exhausted when i got home so used that for my cardio today, abs and more cardio tomorrow

RUTHL3SS

01-04-2012, 08:14 PM

11:13pm here on the east coast, and I'm starving. Last meal of the day still left, 2 scoops of whey in water.

That should hold me over 'til tomorrow, I suppose. :(

naterobsnyk4

01-04-2012, 08:31 PM

in.

MuscleMom

01-05-2012, 03:54 AM

In :D Now let the real fun begin ;)

NW GYM RAT

01-05-2012, 08:59 AM

Wanted to stop by and say great job, and lend my support

RUTHL3SS

01-05-2012, 09:59 AM

in.

Sup Mike, miss dem aesthetics in the gym. :D

In :D Now let the real fun begin ;)

Sup Tricia? Appreciate the support! :)

Wanted to stop by and say great job, and lend my support

Thanks a ton bro!

jhart16

01-05-2012, 01:07 PM

thanks for the support appreciate it guys....

today was yet another long day in the city walking around, was able to eat 3 meals so far, plenty of time to get in the rest of my macros for today, tomorrow is the last day ill be in the city this week, so me and mike will be hitting gym a little later than usual, 3 oclock probably, but its gonna be a great lift!!

RUTHL3SS

01-05-2012, 02:22 PM

RUTHL3SS

01-06-2012, 11:16 AM

'Bout to hit HRT Shoulders/Bis/Forearms with Jeff in a bit! Going later than normal because he has winter classes this week so he just got home.

In the meantime...

http://i43.tinypic.com/inb9xw.jpg

Yum. 8oz of chicken tenders.

Fat trimmed, pan cooked with a bit of pepper and few drops of lemon juice.

Brushed with 1 tbsp of bbq sauce.

MuscleMom

01-06-2012, 12:12 PM

Yum!

Happy Weekend guys!

RUTHL3SS

01-06-2012, 02:50 PM

Yum!

Happy Weekend guys!

Same to you, Tricia. Nothing planned for the weekend but some eating and training though. :D

Felt weak today... not sure why. Maybe because the diet is more strict and the carbs are lower than I like...? Odd because I'm eating around 175g of carbs.

Guess I just wasn't feeling it. Been getting good rest, absolutely no alcohol consumption, eating like I should. Weird.

HRT Shoulders/Biceps/Forearms

Seated OHP
- Warm-Up: 45 x 12, 95 x 12, 105 x 8
- Me: 135 x 8 +4 HC x 2
- Jeff: 125 x 8 +4 HC x 2

Side Lat Raise (Machine)
- Warm-Up: 80 x 10, 90 x 10
- Me: 100 x 8 +4 HC, 110 x 8 +4 HC
- Jeff: 110 x 8 +4 HC, 120 x 8 +4 HC

Straight Bar Front Raises
- Warm-Up: 30 x 10
- Me: 50 x 8 +4 HC x 2
- Jeff: 30 x 8 +4 HC x 2

Straight Bar Curls
- Warm-Up: 60 x 12, 80 x 8
- Me: 80 x 8 +4 HC x 2
- Jeff: 90 x 8 +4 HC x 2

EZ Bar Reverse Curls
- Warm-Up: 40 x 12
- Me: 50 x 8 +4 HC, 60 x 8 +4 HC
- Jeff: 50 x 8 +4 HC x 2

Straight Bar Wrist Curls
- Warm-Up: 40 x 12
- Me: 70 x 8 +4 HC x 2
- Jeff: 60 x 8 +4 HC, 70 x 8 +4 HC

Reverse Straight Bar Wrist Curls
- Me: 50 x 8 +4 HC, 60 x 8 +4 HC
- Jeff: 50 x 8 +4 HC x 2

Cardio
- Treadmill
- 30 Minutes
- 15% Incline
- 3.5mph

Foam rolled today too... feels good.

jhart16

01-06-2012, 03:22 PM

incredible lift today, like mike said we felt weak, prob cause of carb depletion in our diets, i know im also not getting alot or at least enough rest because of my classes and work schedule but luckily diet is good, training is still on point, actually hit heavier biceps than usual today with great form felt good, tomorrow is legs and abs gonna destroy them..

today i also hit lowers, felt fantastic, had a hot older woman from South Africa talking to me about my ab routine, so that was a nice boost to the ego (not like i need it :P), she said it "looked very intense"... lol...too bad mike had already left after he finished cardio and doesnt believe me, but i know it happened haha

until tomorrow peace....

rbowman91

01-06-2012, 08:18 PM

Keep killin' it guys. It's an honor to be competing with teams like you and the others who are still pushing it!

RUTHL3SS

01-06-2012, 08:28 PM

jhart16

01-06-2012, 08:32 PM

lol completely false im way more attractive

RUTHL3SS

01-07-2012, 12:11 PM

lol completely false im way more attractive

Impossible

Foamed rolled before and after today's workout. Felt great.

Felt really good today!

HRT Legs

Leg Press
* PPS = Plates Per Side
- Warm-Up: 2 pps +10s x 12, 3pps x 12
- Me: 5 pps x 8 +4 HC, 6 pps +10s x 8 +4 HC
- Jeff: 5 pps x 8 +4 HC, 6 pps +10s x 8 +4 HC

Hack Squats (Machine)
- Warm-Up: 144 x 8
- Me: 284 x 8 +4 HC, 324 x 8 +4 HC
- Jeff: 194 x 8 +4 HC, 234 x 8 +4 HC

Leg Extensions
- Warm-Up: 120 x 8
- Me: 165 x 8 +4 HC x 2
- Jeff: 165 x 8 +4 HC x 2

Seated Leg Curl
- Warm-Up: 50 x 12, 90 x 12
- Me: 160 x 8 +4 HC x 2
- Jeff: 140 x 8 +4 HC x 2

Lying Leg Curls
- Me: 100 x 8 +4 HC, 110 x 8 +4 HC
- Jeff: 70 x 8 +4 HC x 2

Then did a few sets of cable crunches.

Training Videos

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jhart16

01-07-2012, 12:58 PM

todays leg workout was nuts, leaves me sore like you wouldn't believe, feel a really good pump from the leg press toDAY, the new press me and mike have been using is a little different from your normal average one, this one allows the motion to be more like a squat i.e. go a little deeper get a little more stretch, we kept it heavy like last week but it felt way tougher and a much more concentrated burn, i def think mike would agree it was prob our best leg day to date.

hit a little abs, just basic 4 sets heavy cable ab crunches, love the exercise cause with repeated use it really will give you that thick blown up abdominal region that i know is conveted by so many fitness freaks, not gonna necessarily rip off the fat thats where the cardio is your best but most hated friend, but for me a few years back when i was doing cable crunches 5-6 times a week heavy my abs really took a sick form so i definitely recommend them, but also try to incorporate alot of different movements mostly bodyweight ab and oblique moves, thats where that well rounded ab region is gonna flourish and thats currently what im looking for after i finish the HRT!!!

RUTHL3SS

01-07-2012, 05:59 PM

http://i44.tinypic.com/k0pr0i.jpg

yum, flank steak

Today:

1:
- 2 eggs
- 4 whites
- 1c simply potatoes shredded browns
- 1 pear

2:
- 12oz skim milk
- 2 scoops real gains
- 10g creatine

3:
- 12oz tuna
- 1c brown rice

4:
- 8oz chicken breast
- 1c brown rice

5:
- 8oz flank steak
- green beans

Meal 6 comes later, just some whey.

jhart16

01-08-2012, 02:36 PM

rest day today felt great, cant wait to hit chest tomorrow have a feeling its gonna be an insane day

RUTHL3SS

01-09-2012, 03:40 PM

HRT Chest/Triceps

Flat Barbell Bench Press
- Warm-Up: 135 x 12, 185 x 8
- Me: 185 x 8 +4 HC, 205 x 8 +4 HC
- Jeff: 185 x 8 +4 HC, 205 x 8 +4 HC

Incline Dumbbell Bench Press
- Warm-Up: 45 x 12, 60 x 8
- Me: 70 x 8 +4 HC x 2
- Jeff: 70 x 8 +4 HC x 2

Decline Barbell Bench Press
- Warm-Up: 135 x 8
- Me: 135 x 8 +4 HC x 2
- Jeff: 175 x 8 +4 HC, 185 x 8 +4 HC

Skull Crushers
- Warm-Up: 40 x 12, 60 x 10
- Me: 80 x 8 +4 HC x 2
- Jeff: 60 x 8 +4 HC, 80 x 8 +4 HC

V-BAR Pushdown
- Warm-Up: 50 x 12, 70 x 8
- Me: 70 x 8 +4 HC, 60 x 8 +4 HC
- Jeff: 70 x 8 +4 HC, 60 x 8 +4 HC

Training Videos

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Sluggish day for me. Not sure why. Guess the slight drop to 180 grams of carbs a day takes some getting used to.

MuscleMom

01-09-2012, 03:45 PM

Despite feeling sluggish...you did a super job!

jhart16

01-09-2012, 04:35 PM

what a hell of a workout, felt great, amazing chest pump it was awesome...tomorrows back day, looking forward to it!

RUTHL3SS

01-09-2012, 05:22 PM

Despite feeling sluggish...you did a super job!

Thanks Tricia, always appreciate your kind words. :D

what a hell of a workout, felt great, amazing chest pump it was awesome...tomorrows back day, looking forward to it!

I'm swole.

RUTHL3SS

01-10-2012, 09:32 AM

Killing back today. I tell you, this HRT really takes a lot outta ya.

Last night's diet was solid.

MEAL 1
{
2 eggs
4 egg whites
1c simply potatoes browns
}

MEAL 2 (pre-wo)
{
2 scoops whey
1 banana
}

MEAL 3 (post-wo)
{
2 scoops real gains
8oz skim milk
10g creatine
}

MEAL 4
{
8oz chicken
1c brown rice
}

MEAL 5
{
8oz tuna
}

MEAL 6
{
2 scoops whey
}

RUTHL3SS

01-10-2012, 02:45 PM

HRT Back/Traps/Calves

Wide-Grip Pulldowns
- Warm-Up: 100 x 12, 160 x 12
- Me: 160 x 8 +4 HC, 165 x 8 +4 HC
- Jeff: 180 x 8 +4 HC, 185 x 8 +4 HC

T-Bar Rows
- Warm-Up: 70 x 12, 90 x 10
- Me: 115 x 8 +4 HC, 145 x 8 +4 HC
- Jeff: 115 x 8 +4 HC, 145 x 8 +4 HC

Low Row
- Warm-Up: 140 x 12, 160 x 10
- Me: 160 x 8 +4 HC, 180 x 8 +4 HC
- Jeff: 180 x 8 +4 HC x 2

Rear Pec Deck Flies
- Warm-Up: 90 x 12
- Me: 105 x 8 +4 HC, 120 x 8 +4 HC
- Jeff: 105 x 8 +4 HC, 120 x 8 +4 HC

Smith Shrugs
- Warm-Up: 135 x 12, 225 x 12
- Me: 275 x 8 +4 HC, 315 x 8 +4 HC
- Jeff: 325 x 8 +4 HC x 2

Leg Press Calf Extensions
- Warm-Up: 330 x 12, 410 x 12
- Me: 500 x 8 +4 HC, 590 x 8 +4 HC
- Jeff: 410 x 8 +4 HC, 500 x 8 +4 HC

Seated Calf Raise
- Me: 210 x 8 +4 HC, 250 x 8 +4 HC
- Jeff: 160 x 8 +4 HC, 210 x 8 +4 HC

Training Videos

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chbRmhBEoiE

jhart16

01-10-2012, 04:56 PM

Todays back day left me with a great pump, we knocked out all the exercises with perfect form trying to make sure everything was tight and the counts were solid. Did 15 min heavy weighted abs afterwards... i am really excited about my new two day rotation ab routine, i will be posting video tomorrow of the first day which is "Bodyweight Lower and Top Concentration" the next day i will post the "Heavy Wighted Middle Concentration" video.

Meals were solid today...

M1: 1.5 cup of Egg Whites, Turkey Sausage, .5 Cup Oats
M2: 2 scoops whey with water, 25g protein each,
M3: 6 oz chicken breast, .5 cup of broccoli
M4: (PostWo) Up Your Mass Shake...APROX: 62g protein, 36g Carbs, 10g Fat
M5: 5oz Spicy Turkey Burger x2, Homemade Sweet Potato Fries...Made in EVOO and then baked.
M6: *** 2 Scoops Whey in Water/or/2 Cans of Tuna with fat free mayo and cayenne pepper [for a kick! ;)]

***=Not eaten yet

Note: This will be my meal plan from now on (next 3 weeks at least), got a **** ton in bulk so it makes my life easier during the day

jhart16

01-11-2012, 05:51 PM

Today was a good solid day for abs and a bit of cardio...i honestly was gonna just use todays rest day for exactly thAT, REST LOL. However my friends one of who is my fraternity brother wanted to train today legs and abs and i wanted to take my new Hellcentrics Apprenticeship to heart and to a new level by trying out the teaching portion. So today myself and two of my friends went to the gym that me and mike had been training they signed in as guests and we stretched and hit the weights, the hardest part for me was not jumping into the workout myself with the rhythm and intensity that me and mike are accustom to doing, obviously because it wasnt my leg day lol. So i trained them in the art of hellcentric legs, i managed to show them one set of the hellcentrics with light weight to not exert any energy or cause any soreness for myself but still being able to get the point across... they jumped straight into it and after there first working set on Leg Press they were thoroughly surprised by just how difficult it really is to hit those hellcentrics with 5 count and deep negative. At the end of the final set of hamstring curls they both gave a sigh of relief that it was over... they both struggled to walk up the stairs to get to the door and i felt like my job was done correctly haha...abs was great today as well...hit my light lower and upper ab routine usuing bodyweight exercises only...i have a video that i will upload shortly

jhart16

01-11-2012, 08:11 PM

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ab workout; this is my bodyweight ab workout, using scissor crunches, ball crunches, bench kickers, and then 45lb's only for side oblique bends, i enjoy those because the really give u a nice v taper and its the only weighted i use on this day... the set up is usually 3 sets of the whole cycle for 15-20 reps of each exercise...i did it a little quicker in the vid for my last of three sets.

ChefDBIG

01-12-2012, 06:17 AM

RUTHL3SS

01-12-2012, 03:37 PM

what up my dudes? only 6 solid teams left. You guys are on crazy low carbs but if these workouts and meal plans were easy everyone would do it but as teams drop like flys its obvious everyone cant. 6 weeks just about down and 6 more to go!!

No doubt man, we knew it wouldn't be easy

Guys,

Pardon my inactivity over the next few days. I will be in Baltimore representing my fraternity at various conferences until Sunday afternoon when I head back to Queens, so I may not have access to the gym or Internet.

jhart16

01-13-2012, 01:50 PM

Both mike and myself have decided that due to mikes obligations with his fraternity this weekend in baltimore, we are going to have to not lift for those three days and use them as a break. We managed to be very lucky and have this inconvenience in our lifting fall within the two day rest period therefore we are going to just increase that to 3 rest days and then continue as planned with total muscle destruction in the next 6 weeks of HELL!!!

jhart16

01-14-2012, 11:59 AM

chicken breast sits lonely in front of me with nothing more than a dab of my homemade hot sauce...seasoned lightly with garlic salt and pepper...about 65g worth of white meat chicken breast...man i miss carbs but sacrifices must be made to be great lol

RUTHL3SS

01-15-2012, 02:46 PM

No worries guys, the champ is back.

jhart16

01-16-2012, 02:11 PM

Ahh leg day... lol...tomorrow me and mike will finally be back to training together but today was leg day we did hrt solo training for our leg day cause he trained at school and i went to the gym weve been hitting for the past 3 weeks...had to do my lifts relatively quick and didnt have my phone or pen and pad to take a log but every set hurt believe me!

RUTHL3SS

01-17-2012, 03:21 PM

First day back doing HRT since I was in baltimore... didn't eat nearly as much there as I do when I'm home. No clue how but my weight shot up from 187.5 to 190-192ish.

Heaviest I've ever been, and I have no idea why I gained weight on lower carbs... but I don't look any less leaner, still look good imo. I think it must be water weight, maybe the creatine is finally starting to take effect.

Couldn't even do cardio today at the gym... fml. New years resolution gym-goers legitimate packed up the gym to the point where nothing was available and there were pretty much queue lines to use equipment. This sucks.

HRT Shoulders/Biceps/Forearms

Seated OHP
- Warm-Up: 45 x 12, 95 x 10, 115 x 8
- Me: 135 x 8 +4 HC, 145 x 8 +4 HC
- Jeff: 135 x 8 +4 HC x 2

Side Lat Raise (Machine)
- Warm-Up: 80 x 12, 100 x 10
- Me: 120 x 8 +4 HC x 2
- Jeff: 120 x 8 +4 HC x 2

EZ Bar Front Raise
- Warm-Up: 25 x 12 x 2
- Me: 55 x 8 +4 HC x 2
- Jeff: 45 x 8 +4 HC x 2

Barbell Curls
- Warm-Up: 45 x 12, 75 x 8
- Me: 85 x 8 +4 HC x 2
- Jeff: 105 x 8 +4 HC x 2

EZ Bar Reverse Curls
- Warm-Up: 35 x 12
- Me: 55 x 8 +4 HC, 65 x 8 +4 HC
- Jeff: 55 x 8 +4 HC, 65 x 8 +4 HC

Wrist Curls
- Warm-Up: 40 x 12 x 2
- Me: 65 x 8 +4 HC x 2
- Jeff: 45 x 8 +4 HC, 55 x 8 +4 HC

Reverse Wrist Curls
- Warm-Up: 35 x 12
- Me: 45 x 8 +4 HC, 55 x 8 +4 HC
- Jeff: 35 x 8 +4 HC, 45 x 8 +4 HC

jhart16

01-18-2012, 07:23 PM

abs killed today did an insane ab routine with that smoking hot south african woman from the gym haha bosssss

RUTHL3SS

01-18-2012, 08:57 PM

abs killed today did an insane ab routine with that smoking hot south african woman from the gym haha bosssss

This is false.

Mixed up shoulders and legs, tomorrow is an off day... things got a bit mixed up, going to hit Chest / Tris tomorrow.

Sucks have two three hours classes with only an hour in between, need to fix our schedules on Wednesdays.

jhart16

01-19-2012, 08:10 AM

Chest/Tris today, gonna push through it feeling a little sluggish this morning but not gonna make excuses, think its just the lower carbs finally taking its wrath on me. No prewo the last few days just some coffee, hopefully rage comes in soon lol today i might need 3 cups of coffee but looking to murder chest we will have vids and lift numbers up later....until then Peace

RUTHL3SS

01-19-2012, 02:53 PM

Felt like **** today. Holy body hurts. Throat, head, nose stuffed, eyes are "draggy". Hope I get over this soon...

HRT Chest/Triceps

Flat Barbell Bench Press
- Warm-Up: 45 x 15, 135 x 12, 185 x 8
- Me: 185 x 8 +4 HC, 195 x 8 +4 HC
- Jeff: 175 x 8 +4 HC x 2

Incline Barbell Bench Press
- Warm-Up: 45 x 12, 95 x 8
- Me: 115 x 8 +4 HC, 95 x 8 +4 HC (fml)
- Jeff: 135 x 8 +4 HC x 2

Weighted Dip Pushdown (Machine) -- Subbed Decline for this (was packed)
- Warm-Up: 90 x 12
- Me: 180 x 8 +4 HC, 230 x 8 +4 HC
- Jeff: 180 x 8 +4 HC, 230 x 8 +4 HC

Skull Crushers (EZ-Bar)
- Warm-Up: 55 x 15
- Me: 85 x 8 +4 HC, 95 x 8 +4 HC
- Jeff: 85 x 8 +4 HC, 65 x 8 +4 HC

DB Tricep Extension
- Warm-Up: 60 x 12
- Me: 70 x 8 +4 HC, 80 x 8 +4 HC
- Jeff: 70 x 8 +4 HC, 80 x 8 +4 HC

Training Videos

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PA8nAJeQlUs

RUTHL3SS

01-20-2012, 03:34 PM

i know you guys do partials at the end, but i wasnt talking about that. Im talking about his 8 "full" reps. seems like he doesn't do a full rep on anything.

Guess I never really noticed... here are some videos from today, let me know if you still notice it.

HRT Back/Traps/Calves

WG Pull-Down
- Warm-Up: 135 x 12, 150 x 8, 165 x 8
- Me: 180 x 8 +4 HC, 195 x 8 +4 HC
- Jeff: 195 x 8 +4 HC, 210 x 8 +4 HC

Low Row
- Warm-Up: 130 x 12, 145 x 8
- Me: 160 x 8 +4 HC, 175 x 8 +4 HC
- Jeff: 160 x 8 +4 HC, 175 x 8 +4 HC

T-Bar Rows
- Warm-Up: 45 x 12, 115 x 10
- Me: 140 x 8 +4 HC, 165 x 8 +4 HC
- Jeff: 140 x 8 +4 HC, 165 x 8 +4 HC

Smith Shrugs
- Warm-Up: 135 x 12, 225 x 10
- Me: 275 x 8 +4 HC, 295 x 8 +4 HC
- Jeff: 275 x 8 +4 HC, 295 x 8 +4 HC

Rear Delt (DB)
- Warm-Up: 15 x 12
- Me: 15 x 8 +4 HC, 20 x 8 +4 HC
- Jeff: 15 x 8 +4 HC, 20 x 8 +4 HC

Leg Press Calf Extensions
- Warm-Up: 320 x 12, 410 x 12, 500 x 8
- Me: 550 x 8 +4 HC, 590 x 8 +4 HC
- Jeff: 500 x 8 +4 HC x 2

Training Videos

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WXM6Q-KOaiM

Qq7gI6F-aOw

jhart16

01-21-2012, 11:49 AM

i dont agree with that at all i keep my 8 "FULL" reps very consistent, i make sure they are good reps, i keep form as positive as possible and i really only let up on form on occasion with my 4 HC reps because i exhaust alot on my first 8. ill take any critique u may want to give me but i dont agree with what your saying, respectfully of course.

jhart16

01-21-2012, 11:55 AM

today and tomorrow are rest days for me and mike, really important in my opinion cause after yesterday me and mike felt physically drained. The last few days of training have been really intense and after jumping back in from a long three days off the workouts really left us hurting. The next 5 1/2 weeks are gonna be killer and we are really looking forward to them, cant wait to see the final results and hopefully come out on top. Today im about two meals in and im gonna do a light ab workout, then a few friends of mine who have been interested in HRT since me and mike started this contest, want me to train them in Shoulders/Biceps/Forearms, so ill be heading to the gym on campus to show them the ropes

ragingmuscle

01-22-2012, 03:50 PM

RUTHL3SS

01-22-2012, 08:19 PM

Great ****ing attitude you guys have. No excuses, pushing through no matter what. And....sharing with those who thirst for more. I have nothing but respect for you guys.

Thanks Rage, I appreciate it a lot. I personally look up to you and really hope to meet you at the Arnold. I've been off the forums a bit as classes have started but I will get back to my old active, consistent self. Been sick and finally got over the illness, feeling great!

jhart16

01-23-2012, 05:09 PM

Today me and mike hit HRT 1; Shoulders/Biceps/Forearms....

Sick lift hit really heavy consistent weight great form tried to get a seven count on all my last working sets for the full negative, it ****ing killed made my biceps almost explode (seriously). We took plenty of vids and will have the log and those up in a bit, also we will make sure to post our log for the week and the video in the check in thread. Have a great week everyone, tomorrow is legs gonna murder them.

TreeTrunkLegs

01-24-2012, 06:50 AM

Videos look good fellas, keep digging in!

RUTHL3SS

01-24-2012, 08:04 AM

Videos look good fellas, keep digging in!

Thanks bro, I appreciate it!

Had to leave my laptop on overnight so that the videos would finish uploading...

Workout from yesterday... felt strong as fawk!

HRT Shoulders/Biceps/Forearms

Seated OHP
- Warm-Up: 45 x 15, 95 x 12, 115 x 10
- Me: 135 x 8 +4 HC, 145 x 8 +4 HC
- Jeff: 135 x 8 +4 HC x 2

Side Lat Raise (Machine)
- Warm-Up: 80 x 15, 100 x 10
- Me: 120 x 8 +4 HC, 130 x 8 +4 HC
- Jeff: 120 x 8 +4 HC, 130 x 8 +4 HC

Front Raise (EZ Bar)
- Warm-Up: 35 x 15, 55 x 12
- Me: 55 x 8 +4 HC, 65 x 8 +4 HC
- Jeff: 55 x 8 +4 HC x 2

Rear Delt (Pec Deck)
- Warm-Up: 90 x 12
- Me: 110 x 8 +4 HC, 130 x 8 +4 HC
- Jeff: 110 x 8 +4 HC, 130 x 8 +4 HC

Barbell Curls
- Warm-Up: 45 x 12, 75 x 8, 85 x 8
- Me: 95 x 8 +4 HC x 2
- Jeff: 95 x 8 +4 HC, 105 x 8 +4 HC

Reverse Curls (EZ Bar)
- Warm-Up: 65 x 6
- Me: 65 x 8 +4 HC x 2
- Jeff: 65 x 8 +4 HC x 2

Barbell Wrist Curls
- Warm-Up: 45 x 15, 65 x 12, 75 x 10
- Me: 95 x 8 +4 HC x 2
- Jeff: 95 x 8 +4 HC x 2

Training Videos

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n-aaceMiMi4

ZR4IHOtlBTY

MuscleMom

01-24-2012, 08:16 AM

You guys are doing an awesome job!!!!!

jhart16

01-24-2012, 08:13 PM

todays leg day was sick, no vids the gym was packed as usual, mike will post the log for the day tomorrow at some point, the pics for you rage will also be uploaded...im exhausted gonna hit the sack, till tomorrow peace out

RUTHL3SS

01-25-2012, 07:10 AM

HRT Legs

Leg Press
* PPS = Plates Per Side
- Warm-Up: 3pps x 12, 4pps x 12
- Me: 5 pps x 8 +4 HC, 6 pps x 8 +4 HC
- Jeff: 5 pps x 8 +4 HC x 2

Hack Squats (Barbell)
- Warm-Up: 95 x 8, 135 x 8
- Me: 225 x 8 +4 HC x 2
- Jeff: 185 x 8 +4 HC x 2

Leg Extensions
- Warm-Up: 135 x 12, 150 x 8
- Me: 195 x 8 +4 HC, 210 x 8 +4 HC
- Jeff: 195 x 8 +4 HC, 210 x 8 +4 HC

Seated Leg Curl
- Warm-Up: 70 x 12, 130 x 12
- Me: 170 x 8 +4 HC, 160 x 8 +4 HC
- Jeff: 140 x 8 +4 HC x 2

Lying Leg Curls
- Warm-Up: 100 x 12
- Me: 120 x 8 +4 HC, 130 x 8 +4 HC
- Jeff: 90 x 8 +4 HC x 2

Simple leg day...

RUTHL3SS

01-26-2012, 02:37 PM

great chest workout, felt full and solid

HRT Chest/Triceps

Flat Barbell Bench Press
- Warm-Up: 135 x 15, 185 x 12
- Me: 195 x 8 +4 HC, 205 x 8 +4 HC
- Jeff: 185 x 8 +4 HC x 2

Incline Barbell Bench Press
- Warm-Up: 45 x 12, 135 x 8
- Me: 135 x 8 +4 HC x 2
- Jeff: 135 x 8 +4 HC x 2

Decline Barbell Bench Press
- Warm-Up: 135 x 8
- Me: 135 x 8 +4 HC x 2
- Jeff: 135 x 8 +4 HC x 2

Skull Crushers (EZ Bar)
- Warm-Up: 55 x 12, 65 x 8
- Me: 85 x 8 +4 HC, 95 x 8 +4 HC
- Jeff: 85 x 8 +4 HC x 2

Close-Grip Smith Bench Press
- Warm-Up: 135 x 12
- Me: 155 x 8 +4 HC, 165 x 8 +4 HC
- Jeff: 135 x 8 +4 HC x 2

Training Videos

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Felt great. Didn't want to throw too much weight on, even though I felt 100% today. Shoulder bugging me a bit... will up the weights hopefully next week.

RIOSHOWTIME2

01-28-2012, 10:22 AM

Looks like work is getting done up in here!! Good stuff

jhart16

01-28-2012, 02:32 PM

yesterday me and mike hit back had to make it a quick one so we kept our warmups to a minimum and we hit cardio seperately due to me getting a new job and having to make it there on time for my first day lol....log posted below

Wide-Grip Pull-Down
- RUTHL3SS: 160 x 8 +4 HC, 145 x 8 +4 HC
- JHART16: 160 x 8 +4 HC, 180 x 8 +4 HC

T-BAR Rows
- RUTHL3SS: 135 x 8 +4 HC, 155 x 8 +4 HC
- JHART16: 135 x 8 +4 HC, 155 x 8 +4 Hc

Low Row
- RUTHL3SS: 160 x 8 +4 HC, 180 x 8 +4 HC
- JHART16: 170 x 8 +4 HC, 190 x 8 +4 HC

Rear Delt (Pec Deck)
- RUTHL3SS: 110 x 8 +4 HC, 120 x 8 +4 HC
- JHART16: 100 x 8 +4 HC, 90 x 8 +4 HC

Smith Shrugs
- Warm-Up: 135 x 15, 225 x 12
- RUTHL3SS: 275 x 8 +4 HC, 315 x 8 +4 HC
- JHART16: 275 x 8 +4 HC, 315 x 8 +4 HC

Leg Press Calf Extensions
- RUTHL3SS: 510 x 8 +4 HC, 600 x 8 +4 HC
- JHART16: 420 x 8 +4 HC, 510 x 8 +4 HC

RUTHL3SS

01-29-2012, 07:33 PM

Been quite busy everyone. Rush week. Been setting up events and running around queens requisitioning stuff and making purchases. My head is going to explode.

jhart16

01-30-2012, 05:07 PM

Todays Shoulder/ Biceps/ Forearms Lift was great, hit nice heavy weight as usual and kept all the reps 8 + 4HC...we were able to have a nice consistently flowing lift today and didnt have to rush or wait for any weights or machines although the gym was full. No Cardio or abs today after we finished our lift the ****ing treadmills were horded by so many new years resolutioners it was disgusting....im not usually a hater but it bothers me i cant get my cardio in and running isnt an option on the track cause too much tension on my knee and its too cold to play soccer outside (my favorite best most preffered sport)...

anyway log and lift videos will be up by mike shortly

RUTHL3SS

01-31-2012, 09:41 AM

yesterday's workout

HRT Shoulders/Biceps/Forearms

Seated OHP
- Warm-Up: 45 x 15, 95 x 12, 115 x 8
- Me: 135 x 8 +4 HC, 155 x 8 +4 HC
- Jeff: 135 x 8 +4 HC x 2

Side Lat Raise (Machine)
- Warm-Up: 80 x 15, 100 x 12
- Me: 120 x 8 +4 HC x 2
- Jeff: 120 x 8 +4 HC x 2

Front Raises (EZ Bar)
- Warm-Up: 35 x 12
- Me: 55 x 8 +4 HC, 65 x 8 +4 HC
- Jeff: 45 x 8 +4 HC x 2

Barbell Curls
- Warm-Up: 45 x 12, 65 x 8, 85 x 6
- Me: 95 x 8 +4 HC x 2
- Jeff: 95 x 8 +4 HC, 105 x 8 +4 HC

Reverse Curls (EZ Bar)
- Warm-Up: 35 x 12
- Me: 55 x 8 +4 HC, 75 x 8 +4 HC
- Jeff: 55 x 8 +4 HC, 75 x 8 +4 HC

forgot to write down wrist curls, jeff has those numbers

Training Videos

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gemgemkid

02-01-2012, 04:46 AM

Whats up guys!? I know you guys email Rage all your pics, but was wondering if you guys will be posting in this thread so the rest of us can see? Been 8 full weeks and I'm just being nosey wanting to see how far this program has taken every team. Keep going at it in ya'lls busy gym!

jhart16

02-01-2012, 06:53 PM

sorry for the late update...classes and my new internship caused me to be a little behind on the log and everything, but here is the basic log, we followed close to same numbers as last time and then i hit 100 dips at the end because ive felt lately like my triceps are enduring the workouts a bit more than usual and i wanted to isolate on a day that was before an off day.

HRT Legs

Leg Press
* PPS = Plates Per Side
- Warm-Up: 3pps x 12, 4pps x 12
- Mike: 5 pps x 8 +4 HC, 7 pps x 8 +4 HC
- Jeff: 5 pps x 8 +4 HC, 7pps x 8 +4 HC

Front Squats (Smith Machine) Felt a sick Hamstring stretch in these really enjoyed them
- Warm-Up: 95 x 8, 135 x 8
- Mike: 205 x 8 +4 HC 225x 8 +4 HC
- Jeff: 205 x 8 +4 HC x 2

Leg Extensions
- Warm-Up: 135 x 12, 150 x 8
- Mike: 195 x 8 +4 HC, 210 x 8 +4 HC
- Jeff: 195 x 8 +4 HC, 210 x 8 +4 HC

Seated Leg Curl
- Warm-Up: 70 x 12, 130 x 12
- Mike: 170 x 8 +4 HC, 160 x 8 +4 HC
- Jeff: 140 x 8 +4 HC x 2

Lying Leg Curls
- Warm-Up: 100 x 12
- Mike: 120 x 8 +4 HC, 130 x 8 +4 HC
- Jeff: 120 x 8 +4 HC x 2

Parallel Bar Dips (Bodyweight)
- Jeff: [reps] 30, 25, 25, 20

jhart16

02-02-2012, 05:45 PM

Incline DB Press:
warmups: 45x12, 60x8, 70x8
Jeff: 60x8+4HC, 80x8+4HC
Mike: 60x8+4HC, 80x8+4HC

Flat Barbell Bench Press:
warmups: 95x12, 135x12, 185x8
Jeff: 185x8+4HC, 195x8+4HC
Mike: 205x8+4HC, 215X8+4HC

Decline Barbell Bench Press:
warmups: 135x14
Jeff: 185x8+4HC x 2
Mike: 185x8+4HC x2

For these next two...i decided my arms dont really respond to skullcrushers as well as id like on CHEST/TRICEP day so mike and i did seperate beginning tricep extensions...

OverHead Single DB Extensions:
warmups: 50x12, 60x12,
Jeff: 70x8+4HC, 65x8+4HC

Skullcrushers (Wide Grip EZ Bar)
warmups: (Bar=15lbs) 55x12, 65x12, 85x10
Mike: 105x8+4HC, 85x8+4HC

Close Grip Decline Bench:
Jeff: 135x8+4HC, 155x8+4HC
Mike: 135x8+4HC, 165x8+4HC

Cable Straight Bar Push Downs:
warmups: 55x10, 65x10
Jeff:65x8+4HC, 75x8+4HC
Mike:75x8+4HC, 75x8+4HC

**** Todays chest day was great, we felt good on all our lifts and to switch it up and do incline db first after a few weeks of hitting incline barbell after flat, it felt really nice to give my shoulders a break cause they kill on incline barbell...
**** mike finally got his package and is back on the animal rage and creatine as well as pack and flex
**** my diet is solid, but today i decided to have my first cheat day in a long time, a little bit of ice cream, a double cheese burger, grass fed 80/20 from a local deli...sweet potatoe fries and plenty of hot sauce...fried chicken is after class...not KFC i dont eat fast food i am going back to same deli they are the **** they know what they are doing around a kitchen... and their fried chicken is banging!!

GallmanFitness

02-02-2012, 06:47 PM

3 more weeks guys! keep up the good work!

jhart16

02-04-2012, 07:58 AM

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HRT Back/Traps/Calves

WG Pull-Down
- Warm-Up: 135 x 12, 150 x 8, 165 x 8
- Me: 180 x 8 +4 HC, 195 x 8 +4 HC
- Jeff: 210 x 8 +4 HC, 225 x 8 +4 HC

Low Row
- Warm-Up: 130 x 12, 145 x 8
- Me: 175 x 8 +4 HC, 190 x 8 +4 HC
- Jeff: 175 x 8 +4 HC, 190 x 8 +4 HC

T-Bar Rows
- Warm-Up: 45 x 12, 115 x 10
- Me: 155 x 8 +4 HC, 175 x 8 +4 HC
- Jeff: 155 x 8 +4 HC, 170 x 8 +4 HC

Smith Shrugs
- Warm-Up: 135 x 12, 225 x 10
- Me: 275 x 8 +4 HC, 295 x 8 +4 HC
- Jeff: 295 x 8 +4 HC, 310 x 8 +4 HC

Rear Delt (DB)
- Warm-Up: 15 x 12
- Me: 15 x 8 +4 HC, 20 x 8 +4 HC
- Jeff: 15 x 8 +4 HC, 20 x 8 +4 HC

Leg Press Calf Extensions
- Warm-Up: 320 x 12, 410 x 12, 500 x 8
- Me: 550 x 8 +4 HC, 590 x 8 +4 HC
- Jeff: 500 x 8 +4 HC x 2

jhart16

02-05-2012, 09:12 PM

today was a cheat day for me....second day of rest tomorrow me and mike hit hell session 1 again...today me and my girl went to planet hollywood super bowl party in times square we won tickets on the radio so about 5 light beers and 20lbs of food later the night was over and the GIANTS WERE CHAMPIONS!!!

jhart16

02-07-2012, 09:43 AM

Log for shoulders/biceps/forearms

Military Press:
Jeff: 135x8+4HC, 125x8+4HC
Mike: 135x8+4HC, 145x8+4HC

Side Lateral (Machine)
Jeff: 120x8+4HC x 2
Mike: 120x8+4HC x

Barbell Front Raide:
Jeff: 45X8+4HC x2
Mike:45X8+4HC, 55x8+4HC

Barbell Bicep Curl:
Jeff: 85x8+4HC, 105x8+4HC
Mike: 85x8+4HC x 2

Reverse Curl:
Jeff: 55 x 8 +4 HC, 75 x 8 +4 HC
Mike: 55 x 8 +4 HC, 75 x 8 +4 HC

Wrist Curls: (Behind Back)
Jeff: 105x8+4HC x 2
Mike: 105x8+4HC x 2

Wrist Curls: (Bench)
Jeff: 45x8+4HC x 2
Mike: 45x8+4HC x 2

30 min CARDIO FOR both of us....treadmill 15% incline 3 speed

no videos of this lift again had to get in get out cause of time constraints...but today we will def be taking vids of leg day

jhart16

02-07-2012, 04:37 PM

good news and bad news, todays leg day went great without a hitch, but afterwards mike caught some bug going around our school and feels like ****, not even well enough to make a video for our confessional so we are gonna let him sleep it off hopefully and make one tomorrow....

Leg Day: Identical number pretty much as last time...we noticed we keep things consistent feel the best. leg press increased a bit although which was great.

Leg Press
* PPS = Plates Per Side
- Warm-Up: 3pps x 12, 4pps x 12
- Mike: 6 pps x 8 +4 HC, 7 pps+25 x 8 +4 HC
- Jeff: 6 pps x 8 +4 HC, 7pps+25 x 8 +4 HC

Front Squats (Smith Machine) Felt a sick Hamstring stretch in these really enjoyed them
- Warm-Up: 95 x 8, 135 x 8
- Mike: 205 x 8 +4 HC 225x 8 +4 HC
- Jeff: 205 x 8 +4 HC x 2

Leg Extensions
- Warm-Up: 135 x 12, 150 x 8
- Mike: 195 x 8 +4 HC, 210 x 8 +4 HC
- Jeff: 195 x 8 +4 HC, 210 x 8 +4 HC

Seated Leg Curl
- Warm-Up: 70 x 12, 130 x 12
- Mike: 170 x 8 +4 HC, 160 x 8 +4 HC
- Jeff: 140 x 8 +4 HC x 2

Lying Leg Curls
- Warm-Up: 100 x 12
- Mike: 120 x 8 +4 HC, 130 x 8 +4 HC
- Jeff: 120 x 8 +4 HC x 2

jhart16

02-10-2012, 01:14 PM

sorry for the delay i am currently at my internship in the city and the upload speeds here are ****... here are videos of yesterdays back day...me and mike mixed it up today and i did chest alone, he was sick the past few days we still managed to lift, but no vids of those other days, but here is yesterday back/traps/calves...

Lat Pulldown:
Jeff: 195x8+4HC, 210x8+4HC
Mike: 185x8+4HC, 195x8+4HC

Low Row:
Jeff: 150x8+4HC, 160x8+4HC
Mike: 160x8+4HC x 2

Machine Row: (High Grip) ***Wanted to mix it up been doing alot of just low row lately
PPS=Plates Per Side (45lb)
Jeff: 3ppsx8+4HC x 2
Mike: 3ppsx8+4HC x 2

Deadlifts: (Not HRT) ***WE really enjoy deadlifts, but pain in my back due to injury from a long time ago and mike with his shoulder we both agreed we should just hit straight DL to not spike any injuries more than necessary.
Jeff: 135x8, 225x6, 275x5, 315x2, 315x5
Mike: 135x12, 225x10, 275x5, 315x5, 365x2, 405x2, 405x5

Smith Machine Shrugs:
PPS*
Jeff: 2ppsx20, 3ppsx8+4HC x 2
Mike: 2ppsx12, 3ppsx8+4HC x 2

***I had an intramural basketball game so i did that for my cardio, mike felt fine after the workout but felt like cardio would spike up his cold again so he refrained yesterday, today however i will be doing 30 min on treadmill when i get home and so will mike.

Vids will be posted shortly just waiting on the uploads.

jhart16

02-10-2012, 01:46 PM

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jhart16

02-13-2012, 04:47 PM

same as last time, kept it the same cause felt the best last week want to jump next week

Military Press:
Jeff: 135x8+4HC, 125x8+4HC
Mike: 135x8+4HC, 145x8+4HC

Side Lateral (Machine)
Jeff: 120x8+4HC x 2
Mike: 120x8+4HC x

Barbell Front Raide:
Jeff: 45X8+4HC x2
Mike:45X8+4HC, 55x8+4HC

Barbell Bicep Curl:
Jeff: 85x8+4HC, 105x8+4HC
Mike: 85x8+4HC x 2

Reverse Curl:
Jeff: 55 x 8 +4 HC, 75 x 8 +4 HC
Mike: 55 x 8 +4 HC, 75 x 8 +4 HC

Wrist Curls: (Behind Back)
Jeff: 105x8+4HC x 2
Mike: 105x8+4HC x 2

Wrist Curls: (Bench)
Jeff: 45x8+4HC x 2
Mike: 45x8+4HC x 2

30 min CARDIO FOR both of us....treadmill 15% incline 3 speed

jhart16

02-14-2012, 12:15 PM

Todaya Legs Workout was great, we subbed some squats in to see how much we could get but then stuck to same routine as last time for legs, still hit solid numbers, there was a tour today in the gym, alot of open tours going on today of the whole campus so vids were impossible only one we took ended up getting kicked before the reps were finished which in our lifting anabolic states made me and mike furious but we refrained from murdering the pre-frosh for obvious legal reasons lol

log::

Barbell Squat:
Mike: 135x12, 225x8, 275x6, 315x1, 335x1, 355x1
Jeff: 135x12, 185x8, 225x6, 275x1, 275x1

Leg Press
* PPS = Plates Per Side
- Warm-Up: 3pps x 12, 4pps x 12
- Mike: 6 pps x 8 +4 HC, 7 pps+25 x 8 +4 HC
- Jeff: 6 pps x 8 +4 HC, 7pps+25 x 8 +4 HC

Leg Extensions
- Warm-Up: 135 x 12, 150 x 8
- Mike: 195 x 8 +4 HC, 210 x 8 +4 HC
- Jeff: 195 x 8 +4 HC, 210 x 8 +4 HC

Seated Leg Curl
- Warm-Up: 70 x 12, 130 x 12
- Mike: 170 x 8 +4 HC, 160 x 8 +4 HC
- Jeff: 140 x 8 +4 HC x 2

Lying Leg Curls
- Warm-Up: 100 x 12
- Mike: 120 x 8 +4 HC, 130 x 8 +4 HC
- Jeff: 120 x 8 +4 HC x 2

Great Workout...best we ever felt on squats, mike hit a great PR with that 355... hes a strong mofo lol

RUTHL3SS

02-14-2012, 01:40 PM

Feels great to be back feeling strong.

jhart16

02-18-2012, 02:17 PM

Sorry for posting back day a day late...me and mike have been crazy busy over the past few days.

Back/Traps/Rear Delts:

Lat Pulldown:
Warmup: 120x16, 165x12
Jeff: 195x8+4HC, 210x8+4HC
Mike: 185x8+4HC, 195x8+4HC

Low Row:
Warmup: 120x10, 140x10
Jeff: 150x8+4HC, 160x8+4HC
Mike: 160x8+4HC x 2

Machine Row: (High Grip)
PPS=Plates Per Side (45lb)
Jeff: 3ppsx8+4HC x 2
Mike: 3ppsx8+4HC, 3pps+15lbsx8+4HC

Deadlifts: (Not HRT)
Jeff: 135x8, 225x6, 275x5, 315x2, 315x4,325x1
Mike: 135x12, 225x10, 275x5, 315x5, 365x2, 405x5, 455x1

Smith Machine Shrugs:
PPS*
Jeff: 2ppsx20, 3ppsx8+4HC x 2
Mike: 2ppsx12, 3ppsx8+4HC x 2

Rear Delts: (Reverse Pec Deck)
Warmup: 90x12, 110x10
Jeff: 120x8+4HC, 140x8+4HC
Mike: 120x8+4HC, 140x8+4HC

Great Workout today, diet has been nutz over the past several days and maintaining all the way through the end...decided to take some advice from me and mikes good friend Parvez, also an avid BB.com forum poster, about a diet to shred water and cut fat while doing my cardio and workouts consistently and within the week i should be nice and vascular already noticing a difference. Back is looking shredded just need to cut some more fat, 9 days left and counting pushing till the end!!!

jhart16

02-20-2012, 06:17 PM

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jhart16

02-20-2012, 06:26 PM

Incline DB Press:
warmups: 60x12, 80x8, 90x8,
Jeff: 55x8+4HC, 70x8+4HC
Mike: 60x8+4HC, 80x8+4HC

Flat Barbell Bench Press:
warmups: 95x12, 135x12, 185x8
Jeff: 185x8+4HC, 195x8+4HC
Mike: 205x8+4HC, 215X8+4HC

Decline Barbell Bench Press:
warmups: 135x14
Jeff: 185x8+4HC x 2
Mike: 185x8+4HC x2

OverHead Single DB Extensions:
warmups: 50x12, 60x12,
Jeff: 70x8+4HC, 65x8+4HC

Skullcrushers (Wide Grip EZ Bar)
warmups: (Bar=15lbs) 55x12, 65x12, 85x10
Mike: 105x8+4HC, 85x8+4HC

Close Grip Decline Bench:
Jeff: 135x8+4HC, 155x8+4HC
Mike: 135x8+4HC, 165x8+4HC

Cable Straight Bar Push Downs:
warmups: 55x10, 65x10
Jeff:65x8+4HC, 75x8+4HC
Mike:75x8+4HC, 75x8+4HC

***Abs= 30 min each
***Cardio= 25 min each on treadmill 15% incline 3.5 speed

Video of my incline dumbell will be up soon....

ChefDBIG

02-20-2012, 08:25 PM

Not that you guys need the reminder but its week 12!! congrats thus far im sure you guys will kill it this last week.

jhart16

02-26-2012, 04:51 PM

Sorry for never posting leg day, its been a busy ****ing week and prep for the end of this has been nuts, no carbs in my diet this week was killer but had to be done and i think the results will be obvious!

Heres what we smashed for back, made it a heavy one, seeing as how me and mike are on spring break we had to lift at a ****ty gym but managed to get everything in and hit as heavy as possible...tomorrow we are jumping to shoulders, gonna cut out normal biceps and just do some HRT chinups and DB curls gonna be a great workout!

Back/Traps/Rear Delts:

Lat Pulldown:
Warmup: 120x16, 165x12
Jeff: 200x8+4HC, 210x8+4HC
Mike: 190x8+4HC, 200x8+4HC

Low Row:
Warmup: 120x10, 140x10
Jeff: 150x8+4HC, 160x8+4HC
Mike: 185x8+4HC x 2

Machine Row: (High Grip)
PPS=Plates Per Side (45lb)
Jeff: 3ppsx8+4HC x 2
Mike: 3ppsx8+4HC, 3pps+15lbsx8+4HC

Deadlifts: (Not HRT)
Jeff: 135x8, 225x6, 275x5, 315x2, 315x4,325x1 (with Belt)
Mike: 135x12, 225x10, 275x5, 315x5, 365x2, 405x5, 455x1 (no belt)

Smith Machine Shrugs:
PPS*
Jeff: 2ppsx20, 3ppsx8+4HC x 2
Mike: 2ppsx12, 3ppsx8+4HC x 2

Rear Delts: (Reverse Pec Deck)
Warmup: 90x12, 110x10
Jeff: 120x8+4HC, 140x8+4HC
Mike: 120x8+4HC, 140x8+4HC