SoChillBro's 1 Way Ticket To Hell

[SoChillBro]

http://www.no1fitness.co.nz/media//AnimalLogoBanner_20small.jpg

http://www.pakkotoisto.com/attachments/treeni/72328d1320160570-hrt-animal-hellraiser-trainer-hrt-intro_01b.jpg



12 Weeks in Hell



The Journey

Starting Monday 12/5/2011 I will undergo 12 grueling weeks of painstaking training that will truly test my willpower and determination. With no training partner at my side to keep me going this is the test of a true champion. Although I don't have someone pushing me when I'm under the iron I will have the support of Rage and the rest of the Animal Crew (Shout out to my man G Diesel). My next 12 weeks will be an open book, you'll get an inside look at my training, diet, thoughts, feelings, ect. This opportunity couldn't have come at a better time, it will lead right up to the Arnold and my 22nd birthday. Please feel free to leave any questions comments or advice to make this log as enjoyable as possible. Enough small talk... Let's Get to Work!

Starting Stats
Height: 5'10
Weight: 170lbs

Goals
Simple, Put on as much mass as possible.

[squirrelmeister]

Hell yeah man! Goodluck and let's get this thing going man!

[SoChillBro]

Hell yeah man! Goodluck and let's get this thing going man!

Thanks Brah! Taking today off completely to mentally prepare for tomorrow. Hell is going to hit me twice as hard tomorrow it's also the first day of finals. I have a feeling after today my life is going to take a significant turn for the worse ;)

[BB2K]

SUB'D! Good luck bro!

[SoChillBro]

SUB'D! Good luck bro!

Thanks Brotha! can't wait to kick this thing off!

[SoChillBro]

Day 1
Woke up, had to eat in the cafe today so my first meal was a whole wheat bagel, after I left I headed over to the College Union and grabbed some skim milk and threw 2 scoops of whey protein in a shaker (21 grams per scoop). Roughly 54 grams of protein and 50 grams of carbs from the bagel.
I'm going to train this evening after finals are over for the day. Will post my training log as well as the before pics.

[squirrelmeister]

Day 1
Woke up, had to eat in the cafe today so my first meal was a whole wheat bagel, after I left I headed over to the College Union and grabbed some skim milk and threw 2 scoops of whey protein in a shaker (21 grams per scoop). Roughly 54 grams of protein and 50 grams of carbs from the bagel.
I'm going to train this evening after finals are over for the day. Will post my training log as well as the before pics.

Good sh*t man! Tear it up in the gym! This workout is awesome!

[SoChillBro]

Day 1 Training is in the books, before I log the actual workout in detail I would like to say anyone who is thinking about attempting this program solo head my warning LEAVE YOUR F***ING EGO AT THE DOOR! and prepare to have your will tested.

Sets/Reps written (#sets (x) #reps + #negatives) >> Weight/Weight (2nd set)/ ect.

The Workout:

Seated Front Press Dumbbells: 1 Warm up set 10 regular reps 40lbs

2x8+6 >> 40/40

Dumbbell Side Lateral Raises: 2x8+6 >> 15/20

Barbell Front Raise: 2x8+6 >> 90/90

__________________

Barbell Curls: 2 Warm up sets 8-10 reps 45lbs

2x8+6 >> 75/75

Reverse Grip Curls (Machine): 2x8+6 >> 40/40

Reverse Wrist Curls (Dumbbells): 2x8+6 >> 20/25

Dumbbell Wrist Curls: 2x8+6 >> 25/25

__________________

Had to sub out the barbell on the forearm exercises because of wrist problems, the dumbbells allow for a smoother movement for me. As for the training Holy Sh*t! I was pretty confident going into it thinking I would be able to tear it up, but after a few sets I realized I have a lot to learn and a lot of growing to do not only psychically but mentally as well. Overall the workout was a blast. I pushed myself to the limit and gave it 110%, I realize the numbers aren't super impressive but they are real. 14 reps accompanied by 6 negatives is mayhem!

For the negatives I did a 3-5 second drop, on my last sets the last negative or 2 were significantly faster (about 2 second drops), which is what I think the purpose is.

__________________


Post Workout Meal
1 scoop of protein (24 grams) with 2% milk and a peanut butter sandwich on whole wheat bread.

[SoChillBro]

Hopefully I get a tan in Hell

http://i62.photobucket.com/albums/h103/S_TiZzL3/IMG_1064.jpg

http://i62.photobucket.com/albums/h103/S_TiZzL3/IMG_1065.jpg

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http://i62.photobucket.com/albums/h103/S_TiZzL3/IMG_1068.jpg

[1Percenter]

Damn, bro. Sounds like you had a nasty wake up call like I did. I also said that my numbers were kind of jacked (low) but I bet if we keep kicking a** I'm damn sure those numbers are going to look ridiculous by the end of this contest. Are you going to actually head up to the Arnold? I'm thinking of heading up there myself...

1%

[BB2K]

This routine will ass rape your ego for sure. Man im having to drop my weights in half and sometimes more!

[SoChillBro]

Damn, bro. Sounds like you had a nasty wake up call like I did. I also said that my numbers were kind of jacked (low) but I bet if we keep kicking a** I'm damn sure those numbers are going to look ridiculous by the end of this contest. Are you going to actually head up to the Arnold? I'm thinking of heading up there myself...

1%

The first day of the Arnold is on my birthday so I'm treating myself with tickets for the weekend haha. If you go I'm down for a HRT meet up in The Cage.


This routine will ass rape your ego for sure. Man im having to drop my weights in half and sometimes more!

I feel you bro! doing 15lb side raises was a huge shot to my ego, that and fighting the chicks for the dumbbells. That was a first haha

[14ETex]

No ****, I've never done negatives before and I see now what I've been missing out on this entire time. I'm getting more out of the negatives than any number of reps have done to me

[SoChillBro]

No ****, I've never done negatives before and I see now what I've been missing out on this entire time. I'm getting more out of the negatives than any number of reps have done to me

I've played around with negatives before, but only with a spotter to take me back to the top. Combining the negatives with full range positive reps is pure mayhem.

[squirrelmeister]

I've played around with negatives before, but only with a spotter to take me back to the top. Combining the negatives with full range positive reps is pure mayhem.

Hell yeah man i agree! This is some serious pain to go through!

[SoChillBro]

Day 2

Quads and Hamstrings

The Workout:

Leg Press: 1 Warm Up Set 10 reps 205lbs

2x8+6 >> 295/295

Hack Squats: 2 Warm Up Sets 12 reps 155/210lbs

2x8+6 >> 255/255

Leg Extensions: 1 Warm Up Set 10 reps 1 Leg 45lbs

2x8+6 >> 155/205

1 Leg Standing Hamstring Curls:

2x8+6 >> 60/60

Seated Leg Curls:

2x8+6 >> 180/180

__________________________

When I first started training I neglected legs for an entire year and it shows. Hopefully a few weeks on this program will help bring them up to speed or at least shorten the gap between them and the rest of my body.

Training today was brutal my Hamstrings were screaming, in between sets I would stretch them out doing stiff legged dead lifts with light dumbbells (30-35lbs) which helped keep my sets with good form.

__________________________

As for diet, today was a so so, me and my girlfriend went out for our 3 year anniversary at red lobster. I ate the shrimp sampler with a baked potato (No Sour Cream). Dinner Macros were 1010 Calories, 65g Carbs, 64g Protein, and 55g Fat(omfg!).

Post workout meal was 1 cup of brown rice, 1 can of tuna and 2 whole eggs (scrambled) all mixed together Ronnie Coleman Style with 1tsp soy sauce for flavor. Macros: 640 Calories, 88g Carbs, 56g Protein, 13g Fat.

Plan on adding a protein shake before bed with 2% milk.

[G Diesel]

Looking good bro... I like that Red Lobster feast man. Haha. I might've gone for 2000 calories.

As for the ego check on the weights, the first couple weeks should be highly intensive with regard to nailing your form and HRT technique. As you gain control using good form, add mass and stay with the program, your strength will increase rapidly. Keep killing sh*t man.

Peace, G

[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]

Hell yea brother. Go get some.

[SoChillBro]

Rest day

Took it easy and spent time studying for my last 2 finals this week. I noticed today my appetite was crazy I wanted to eat everything in site, my meals today consisted of oats, tuna, brown rice, whey protein, and peanutbutter/peanuts. I plan on eating a few egg whites before bed to make sure I get the 220 grams of protein Rage suggested. As for carbs I hit around 250grams today. As for fats they came mostly from the peanuts and the peanut butter.


In addition, It's been 2 days since I trained arms and shoulders and my biceps are still a little sore when flexed, as for hamstrings as tight as they were last night after training I'm surprised to say I'm able to walk and they don't feel too bad. That could all change tomorrow, but as of right now I'm feeling pretty good.

I have a hard next 2 sessions, can't wait to get after them!


________________________


Side note: As for getting footage of my training, my gym has a strict no filming rule, I have a setup at home that will allow me to do Hell Session I so I can film that as for the others I'll see what I can do.

[SoChillBro]

Looking good bro... I like that Red Lobster feast man. Haha. I might've gone for 2000 calories.

As for the ego check on the weights, the first couple weeks should be highly intensive with regard to nailing your form and HRT technique. As you gain control using good form, add mass and stay with the program, your strength will increase rapidly. Keep killing sh*t man.

Peace, G

Thanks for checking it out man, I don't let the weight get to me or my ego. I'm a strong believer in Kai Greene's philosophy when it comes to bodybuilding and the weight to use.

[SoChillBro]

BlsRO3qNTC8

[BB2K]

Eat big to get big bro!

[squirrelmeister]

Keep it up man! I'm glad to see everyone is still going strong!

[SoChillBro]

Eat big to get big bro!

Amen brotha!


Keep it up man! I'm glad to see everyone is still going strong!

Thanks for keeping me motivated bro.

[SoChillBro]

My Animal Care Package Came in Today! I want to thank everyone at Animal and Universal for the stack (Pak, Flex, Rage, Creatine)

Did Hell Session IV Today

Back, Traps, Delts, Calves

Wide Grip Lat Pulldowns: 2 warmup sets 12 reps 105/120lbs

2x8+6 >> 135/135

Seated Rows: 1 warmup set 10 reps 105lbs

2x8+6 >> 120/120

T-Bar Rows

2x8+6 >> 2 Plates

Dumbbell Shrugs: 1 warmup set 15 reps 60lbs

2x8+6 >> 70/70

Rear Delt Raises: 1 warmup set 10 reps 20lbs

2x8+6 >> 30/35

Standing Calf Raises: 2 warmup sets 15 reps 180lbs

2x8+6 >> 205/205

Calf Extensions on Leg Press: 1 warmup set 10 reps 105lbs

2x8+6 >> 135/150

_________________________

This was probably my favorite Hell session yet, and the most taxing. I had my Pak and Rage in me today so I was able to train with a bit more intensity. The thing I liked about today was the several different muscle groups, Changing things up rapidly was fun and different from other training styles I've used in the past. A lot of Pain and a lot of Agony but I survived week 1 of Solo HRT! Can't wait to attack week 2

Also T-Bar Negatives are ridiculous, that is all

_________________________

Post Workout Meal

600 Calorie weight gainer

71 g Carbs
50 g Protein
__________________________

Going to have whole grain pasta for dinner with 2 8oz chicken breasts cut up, then probably a can of tuna before bed.

[SoChillBro]

Rest day today, pretty chill hung out with family,

my calories were pretty high not sure on the exact macros because the food was prepared by my grandma (and we all know never to question grandmas cooking)

Back felt really sore today so yesterdays hell session was a great success. Might head to the gym tomorrow if not will pick back up with Hell Session I again on Monday.

[squirrelmeister]

Rest day today, pretty chill hung out with family,

my calories were pretty high not sure on the exact macros because the food was prepared by my grandma (and we all know never to question grandmas cooking)

Back felt really sore today so yesterdays hell session was a great success. Might head to the gym tomorrow if not will pick back up with Hell Session I again on Monday.

Hell yeah man, enjoy another day off and get ready for Week 2 of HELL!!

[1Percenter]

Wish I had some of grandma's cooking, lol. Take the extra day off and be ready to hit the next week while firing on all cylinders. I'm thankful for the extra days of rest built into this program, otherwise I don't think gains would be so apparent.

1%

[SoChillBro]

Back to Square 1

Hell Session 1 This week wasn't as bad as last week because I knew what to expect. The weight I used didn't improve much I think I even lowered the weight on the barbell curls to get a slower negative (a solid 4-6 seconds)

Hypertrophy is crazy with this program though I'm not sure if it was just the pump or I actually put on some mass in my biceps from week 1, but I have stretch marks at the bottom of my biceps and now I look like a swole junkie. I'm not sure how to react to them haha

Heres The Breakdown From This Weeks Hell Session I

Dumbbell Shoulder Press: 2 warm up sets 10 reps 40/50lbs
2x8+6 >> 45/45 (+5lb increase from last week per dumbbell)

Dumbbell Side Lateral Raise: 1 warmup set 12 reps 10lbs
2x8+6 >> 15/15 (attempted 20lbs form was too sloppy so I went back down)

Barbell From Raises:
2x8+6 >> 80/80 (-10lbs from last week)


5 Min Rest and Recovery

Barbell Curls: 2 warm up sets 10 reps 45lbs
2x8+6 >> 65/65

Reverse Grip Curls (Machine)
2x8+6 >> 40/40 (+0lbs from last week)

Reverse Wrist Curls (Dumbbells):
2x8+6 >> 25/25 (+5lbs from last week on first set)

Dumbbell Wrist Curls:
2x8+6 >> 25/25 (+0lbs from last week)

[SoChillBro]

Hell Session II

After training today my knees were aching so I'm glad I had Flex on hand hopefully that will stop it them from hurting. Other than the knee aches great workout today my legs felt like jello at the end and I walked like someone in a wild west movie.

The Breakdown

Leg Press: 2 warmup sets 12 reps 180lbs
2x8+6 >> 270/270

Hack Squat: 1 warmup set 12 reps 155lbs
2x8+6 >> 225/225

Leg Extension:
2x8+6 >> 155/155

1 Leg Standing Hamstring Curls:
2x8+6 >> 60/60

Seated Leg Curls:
2x8+6 >> 180/205

________________________

Breakfast
1 cup oats sprinkled with brown sugar, cinnamon, and a handful of pecans
16 oz glass of milk

Snack
2 peanut butter sandwiches made with all natural peanut butter on whole wheat

Protein Shake

Dinner
16 oz chicken breast
1 cup of white rice
steamed broccoli

Will eat 2 more times before bed

[SoChillBro]

Took it easy today and just consumed tons of food.

Breakfast:

1.5 cups of white rice
2 Jumbo Size Eggs
1 can of tuna
1tsp soy sauce (for flavor)
Animal Pak
______________

Lunch:

2 scoops of whey protein (50 grams)
w/ 2% milk

2 peanut butter sandwiches on whole wheat
______________

Pre Workout:
1 Scoop of Rage
5 grams Universal Creatine in Cranberry Juice
2 slices of toast
______________

Post Workout:
1 bowl of homemade chili
1 scoop Ultra Whey Pro

______________

Next Meal: (Before Bed)
8oz. Chicken Breast
1 cup Broccoli (Steamed)

[TreeTrunkLegs]

Took it easy today and just consumed tons of food.



Nothing wrong with that bro!

[BB2K]

Tuna? For breakfast? Oh my. Lol I can't eat that shyt. Well the sushi version I can but no other way. Smells like cat food to me. Lol You're doing great so far buddy. Keep up the hard work!

[SoChillBro]

Nothing wrong with that bro!

Amen Brah!


Tuna? For breakfast? Oh my. Lol I can't eat that shyt. Well the sushi version I can but no other way. Smells like cat food to me. Lol You're doing great so far buddy. Keep up the hard work!

Lmao! I live off of tuna in school so it's always my go-to meal for protein. Plus the nutrition facts are hard to beat for the price

[SoChillBro]

Been a busy last couple days had to take the girlfriend to the airport so she can spend the holidays with her family, then Christmas shopping and relatives coming into town I barely had an opportunity to check my subb'd threads let alone give an honest update to my own log.

So I'll have a video update in here asap giving a breakdown of my training and a few meals.

[SoChillBro]

Breakfast/Pre Workout Meal of The Swole Gods

http://i40.tinypic.com/3aq6a.jpg

1lb ground turkey
1 cup brown rice
1/2 cup of fresh green peppers
Animal Pak

[G Diesel]

Breakfast/Pre Workout Meal of The Swole Gods


1lb ground turkey
1 cup brown rice
1/2 cup of fresh green peppers
Animal Pak

That meal right there is a thing of beauty... Nice bro.

Peace, G

[SoChillBro]

That meal right there is a thing of beauty... Nice bro.

Peace, G

Hahaha It's crazy you said that. When I was cooking it I said to my friend "G would be so proud of this meal"

[SoChillBro]

Quads and Hamstrings

Leg Press: 2 warmup sets 10 reps 180lbs
2x8+6 >> 285/310

Hack Squat: 1 warmup set 12 reps 135lbs
2x8+6 >> 225/255

Leg Extension:
2x8+6 >> 180/205

1 Leg Standing Hamstring Curls:
2x8+6 >> 60/70

Seated Leg Curls:
2x8+6 >> 205/225

_________________________

Had some numbers jump today I trained a little earlier than normal because of my new job. However pushing myself to move more weight did decrease my negatives to around 4 seconds then about 2-3 seconds on negatives 5 and 6.

Food for today consists of
4 whole eggs in the morning
1 slice of whole wheat toast


1lb of ground deer meat (no added fat)
Toasted bun
A1 sauce (for flavor)

2 freshly cut salmon steaks (U Mirin?)
1/2 box of whole grain pasta
Soy sauce for flavor


1 Bag Iceberg Lettuce
8oz chicken breast (lightly seasoned)
1tbs extra virgin olive oil (added fats)

__________________________________

Might throw in a protein shake w/ some peanut butter to get some extra calories/protein trying to eat clean and hit my numbers is hard even with the appetite I've had lately. Might have to throw some sloppy foods here and there to get my calories higher. Even though I'm not to concerned with my weight this week 2lbs in 2 weeks with increased strength is huge for a natural.

[SoChillBro]

Week 2 and Beginning of Week 3 Update

0w3d4Lplm0Y

[DaEclipse]

LMchaHOr9CY

[SoChillBro]

Hell Session III

Chest Triceps

Chest Warm Up

Decline Barbell Press: 2x10/10 >> 135/185
Flat Dumbbell Press: 2x6/6 >> 40/50

Chest Workout

Decline Dumbbell Press:
2x8+6 >> 60/60

Incline Dumbbell Press:
2x8+6 >> 45/50

Pec Deck:
2x8+6 >> 120/120

_____________________

Tricep Warm Up

1 Arm Tricep Extensions: 2x10/10 >> 20/20
Tricep Dips: 2x10/8 >> No Weight

Tricep Workout:

Incline EZ Bar Skullcrushers:
2x8+6 >> 45/45

V-Bar Tricep Pushdowns (Cable):
2x8+6 >> 140/140

_____________________

Chest went really well around 4-5 second negatives throughout the sets I tried not locking out to save some energy for my triceps which might have helped a little but they were already pre exhausted by the time I got to them.

The negatives on the pec deck were by far the most grueling, my entire chest felt like it was being tortured. Unfortunately I might choose a different movement and stay away from the pec deck because it felt like it was putting a lot of strain on my front delts, anyone else have this problem? I even adjusted the seat to see if I could take the tension off but no luck.

[G Diesel]

Hahaha It's crazy you said that. When I was cooking it I said to my friend "G would be so proud of this meal"

Haha. He was... No doubt about it.

Peace, G

[SoChillBro]

Hell Session IV

Back, Traps, Delts, Calves

Wide Grip Lat Pulldowns: 2 warmup sets 12 reps 105/120lbs

2x8+6 >> 135/1150

Seated Rows: 1 warmup set 10 reps 105lbs

2x8+6 >> 135/135

T-Bar Rows 2 warmup sets 12 reps 1 plate

2x8+6 >> 2 Plates

Dumbbell Shrugs: 1 warmup set 15 reps 60lbs

2x8+6 >> 70/70

Rear Delt Raises: 1 warmup set 10 reps 20lbs

2x8+6 >> 20/20

Standing Calf Raises: 2 warmup sets 15 reps 180lbs

2x8+6 >> 205/205

Calf Extensions on Leg Press: 1 warmup set 10 reps 105lbs

2x8+6 >> 135/150

__________________________

Noticed some strength gains on my back this week, Felt really good was able to bang this out before work and then played hell running back and fourth at my job for 8 hours. I lowered the weight on delt raises because instead of the regular movement we're all used too a friend of mine showed me a slight variation that really crushes rear delts. Essentially you do the 8+6 but on the positive portion of the rep when you get to the top of the movement you tilt the weights (pretend you're dumping out a glass of water) it causes you to use lighter weight but it forces so much blood into your rear delts you're not going to care if you use 5lb dumbbells.

[SoChillBro]

Christmas Update

Super busy day today, had to visit with several families after working from 2-8 I'm drained about to get some Pak in my system and recharge my batteries for Hell Session I tomorrow.

I hope all you Animals had a Merry Christmas with loved ones, enjoy this day guys because we go hard again tomorrow.

[SoChillBro]

LzCpLPJKgmM

Made this as quick as I could so I wouldn't be any further behind on these updates.

[SoChillBro]

Hell Session III

Chest and Triceps


Chest Warm Up

Pec Deck: 2x8/6 >> 135/150
Flat Dumbbell Press: 2x6/6 >> 40/50

Chest Workout

Decline Dumbbell Press:
2x8+6 >> 60/60

Incline Dumbbell Press:
2x8+6 >> 50/60

Pec Deck:
2x8+6 >> 120/135

_____________________

Tricep Warm Up

1 Arm Tricep Extensions: 2x10/10 >> 20/25
Tricep Dips: 2x10/8 >> No Weight

Tricep Workout:

Incline EZ Bar Skullcrushers:
2x8+6 >> 45/55

V-Bar Tricep Pushdowns (Cable):
2x8+6 >> 140/160
_____________________

Incline shot up 10lbs this week still was able to keep 4-6 second negatives, hopefully I can keep that strength and endurance for next week and it wasn't just the carbs and rage taking me to the next level for a brief moment. I notice with this routine as it becomes more and more familiar to me that I'm training with a higher level of aggression as opposed to prior programs. I've always trained with intensity but now I find myself grunting set after set not really anger driven but more desire I want to be a bodybuilder more than anything, this is my passion and my true life calling, it is becoming more apparent everyday every training session every pak every meal This is what I want and these 12 weeks are just the beginning one small chapter of my journey.

[naturalguy]

Looking good in here

[SoChillBro]

Quick Update:

First I wanted to wish everyone a Happy New Year!! I hope everyone had a fun and safe time.


I worked 10 hours today, and it was crazy busy I was literally sprinting for 6 straight hours and jogging the rest of the time. Needless to say no amount of calories I have eaten today could be close to what I burned. I'm so drained just typing this feels like work. I'll get a video update asap to recap this hectic week I've had, but I did get all of my training in. My job just threw my macros for the day off. I'm upset about it but it's not the end of the world. I'm off Monday, Tuesday, and Wednesday so I'm going to use that time to Eat Sleep and Train (not necessarily in that order). I'm just so glad the holidays are over ;). Time to Dig Deep guys!

[SoChillBro]

RkbaCP7Dl9s


Ronnie Coleman Inspired Breakfast

http://oi44.tinypic.com/160xybp.jpg

1 cup grits
3 whole eggs
1/8 cup shredded cheese
seasoned with spicy seasoning

[G Diesel]

RkbaCP7Dl9s


Ronnie Coleman Inspired Breakfast

http://oi44.tinypic.com/160xybp.jpg

1 cup grits
3 whole eggs
1/8 cup shredded cheese
seasoned with spicy seasoning

Love that meal... If it works for Ronnie, it just might work for us bro.

Peace, G

[SoChillBro]

lehoq7gUQc4

[SoChillBro]

Love that meal... If it works for Ronnie, it just might work for us bro.

Peace, G

I scaled it down a bit since I'm no 300lb Mr Olympia ;)

But it is a great meal for the morning as far as macros and taste

[SoChillBro]

Achilles Tendon Injury Update:

Went to a specialist yesterday morning and got some x-rays taken, then they padded and taped my feet to take some pressure off my tendons when I walk. I'll have these on for a few days before going to get checked again. So for now at least they're thinking I won't need surgery but I'm still not out of the woods yet.

As far as other training I've been able to keep the intensity high on all upper body movements, and I took Rage's advice and just increased the sets on leg extensions for quads instead of hack squats and other leg presses.

For hamstrings I did 1 legged hamstring curls on the cables, the wrap was able to pad my tendons enough I was able to get a few light sets in. Hopefully in the next week or so I'll be able to up the intensity on my hamstrings.

[rbowman91]

Keep killin it man.

Remember: It's a bro's world, everyone else is just livin' in it.

[SoChillBro]

Keep killin it man.

Remember: It's a bro's world, everyone else is just livin' in it.

You speak the truth brah!

been killing it, I'm going to try to work some light hamstrings this week and test the waters for my tendons before going all out and risking serious injury.

[SoChillBro]

Moving back to school tomorrow, the campus gym isn't as "hardcore" as the gym I train in now. Going to have to find a way to keep the intensity high in a more relaxed setting.

Everything is still looking good to attempt hamstrings this week, I'll keep it light and not get over confident, the last thing I need is another setback when all my fellow Animals are killing it.

Really impressed with everyone in this I'm sharing the best 12 weeks in my bodybuilding journey with the highest caliber bodybuilders in terms of dedication and drive. It's an honor, and I'll die before I give up.

[SoChillBro]

Sfyh0V_sR6o

[SoChillBro]

http://i43.tinypic.com/2dljjtz.jpg

Post Workout Meal

2 Tilapia Fillets
1.5 Cups Whole Grain Pasta

Seasoned With Mrs. Dash and Garlic

[mrdead]

I'm hungry, now...

[SoChillBro]

I'm hungry, now...

Haha you and me both brotha.

[SoChillBro]

http://i62.photobucket.com/albums/h103/S_TiZzL3/IMG_1155.jpg

Post Workout Meal

10oz Chicken Breast
1 Cup White Rice
1tsb Extra Virgin Olive Oil

______________

Cooked up and froze 6 of these to bring to school with me.

[SoChillBro]

i5ZlW2rf_e4

[SoChillBro]

Having a pretty good week so far, keeping the training intensity high.

Experimental Psychology has my brain rattled trying to design and field test a behavioral science experiment this semester, so I'm glad I can go to the gym and clear my head, pounding out rep after rep. Nothing beats getting in that zone when you see, hear, and feel nothing but the pounding heart in your chest and the iron testing your willpower every single second. Then as soon as you drop the weight and return to reality, you realize you tapped into something beautiful, then look around and realize you have eyes on you with looks of concern, disgust, fear, and possibly hatred. But you cant help but smile to yourself because you know they will never experience what you just have, what you urn for everyday. All of the sweat, tears, pain, lightheaded episodes are all worth it, because we all have something so incredible we all share as bodybuilders...self determination, self motivation, the willpower and the drive to dig deep and be the best we can be. It's a lifestyle we're all just chasing dreams.

[SoChillBro]

6RqU3Bex9FQ

[J.Thomas]

good luck to you bro..

had my first shoulder/arms workout today solo, felt like my shoulders were going to explode... so much pain

[SoChillBro]

good luck to you bro..

had my first shoulder/arms workout today solo, felt like my shoulders were going to explode... so much pain

haha my best advice for anyone doing this program, is leave your ego at home. I felt better doing 15lb delt raises with dumbbells than I did attempting 25's. The negatives are beyond brutal (and they don't get easier) I wish I could say there is a light at the end of the tunnel in terms of the training but the idea is to put yourself through hell every time you set foot in the gym. But just remember why you decided to undergo this training and use that as your motivation to push through to the end. Wither it be contest prep, resolutions, lifestyle changes ect. Keep pushing yourself day after day, and at the end of it all it will have been worth it.

[CaptSpaulding]

Having a pretty good week so far, keeping the training intensity high.

Experimental Psychology has my brain rattled trying to design and field test a behavioral science experiment this semester, so I'm glad I can go to the gym and clear my head, pounding out rep after rep. Nothing beats getting in that zone when you see, hear, and feel nothing but the pounding heart in your chest and the iron testing your willpower every single second. Then as soon as you drop the weight and return to reality, you realize you tapped into something beautiful, then look around and realize you have eyes on you with looks of concern, disgust, fear, and possibly hatred. But you cant help but smile to yourself because you know they will never experience what you just have, what you urn for everyday. All of the sweat, tears, pain, lightheaded episodes are all worth it, because we all have something so incredible we all share as bodybuilders...self determination, self motivation, the willpower and the drive to dig deep and be the best we can be. It's a lifestyle we're all just chasing dreams.

I like the narration bro, it goes much deeper than how I describe weightlifting; "I put up a weight, lift in the the air a couple times, only to put it back down where I found it.". My girlfriend is a clinical psychology student, so I know you guys are busy, and agree 100% that weightlifting is relief from the rest of the day. Its coming down to the wire - I am glad you are committed and have stuck with it. Stay chill bro.

[SoChillBro]

I like the narration bro, it goes much deeper than how I describe weightlifting; "I put up a weight, lift in the the air a couple times, only to put it back down where I found it.". My girlfriend is a clinical psychology student, so I know you guys are busy, and agree 100% that weightlifting is relief from the rest of the day. Its coming down to the wire - I am glad you are committed and have stuck with it. Stay chill bro.

haha weightlifting is more than just a release for me, it's what I look forward too everyday If something comes between me and my training I don't know what to do with myself. I guess you could say I'm an addict lol. But in all honesty this 12 weeks has taught me a lot, I'm still in the early stages of bodybuilding I have a lot to learn and hopefully a lot to accomplish. Thanks for checking out my log brotha it means a lot to see people in my corner encouraging me to push through to the end. Best of luck to you in the final weeks of your competition, and good luck to your girlfriend in her clinical work I can only imagine what that is going to be like for me as well lol.

[rbowman91]

haha weightlifting is more than just a release for me, it's what I look forward too everyday If something comes between me and my training I don't know what to do with myself. I guess you could say I'm an addict lol. But in all honesty this 12 weeks has taught me a lot, I'm still in the early stages of bodybuilding I have a lot to learn and hopefully a lot to accomplish. Thanks for checking out my log brotha it means a lot to see people in my corner encouraging me to push through to the end. Best of luck to you in the final weeks of your competition, and good luck to your girlfriend in her clinical work I can only imagine what that is going to be like for me as well lol.

Yes, that really is how CaptSpaulding describes his weight training when asked. So as you can see, in our training partner dynamic, you can probably tell who is the brains behind the operation. I absolutely relate to your mind set bro. On training days, all I think about is when I get to hit the gym, and on rest days I'm planning my next move. Its awesome that you said you are early on in bodybuilding and already so committed to something as brutal as the 12-Week HRT. Though I do the team contest, I know Solo is just as brutal, having tried an 8+6 set before. I hope to see you at the Arnold bro, stay chill.

[SoChillBro]

tZhKIbf3Ix0

[SoChillBro]

Yes, that really is how CaptSpaulding describes his weight training when asked. So as you can see, in our training partner dynamic, you can probably tell who is the brains behind the operation. I absolutely relate to your mind set bro. On training days, all I think about is when I get to hit the gym, and on rest days I'm planning my next move. Its awesome that you said you are early on in bodybuilding and already so committed to something as brutal as the 12-Week HRT. Though I do the team contest, I know Solo is just as brutal, having tried an 8+6 set before. I hope to see you at the Arnold bro, stay chill.

Thanks for the encouragement bro it really means a lot. I'll definatly see you at the Arnold if you hang out in the Animal Cage, I'll probably spend quite a bit of time there and then the ABC

[SoChillBro]

http://i.imgur.com/2Cxwz.jpg

Post Training Meals For The Week

12 oz Salmon
Seasoned

1/2 Cup Brown Rice

1tsp Extra Virgin Olive Oil


Probably didn't need the olive oil since I'm eating fish but I figured since it was so lean the extra fats would help keep my strength up.

[SoChillBro]

Finally Got Them To Work

Leg Pictures Are Absent My Girlfriends Roommate Was Present And I Didn't Want To Completely Strip.

Note: I Did Not Pump Up Before Taking These Pictures

Also Note: Please Excuse My Ghostly Skin and Amateur Posing This is My Vary First Attempt at Bodybuilding Poses.


http://i41.tinypic.com/6f11xu.jpg

http://i40.tinypic.com/zn0s3a.jpg

http://i40.tinypic.com/212d4yw.jpg

http://i39.tinypic.com/2sax98j.jpg

http://i40.tinypic.com/14xos3m.jpg

http://i42.tinypic.com/t9f60y.jpg

[BB2K]

Awesome pics! You look great. Damn fine work!

[SoChillBro]

Awesome pics! You look great. Damn fine work!

Thanks man, I've noticed a huge change in strength as well as overall size, I feel like these pictures do not do me justice because I had to throw out all of my medium shirts and move into Larges

[SoccerMuscle5]

Wow. you have a lot of work ahead of you bro. Stay focused and keep your motivation level extremely high. Look forward to your progress and results!

[CaptSpaulding]

Bro, Your pics look like some good ****; drastic improvement since the before photos were taken. I agree with your observation of noticeable strength gains - I'm using a working set of what was my 90% of 1 rep max before in some exercises. I can see the gains from the photos - and your doing a much better job of posing than I. Keep it up bro, Ross and I will be at Arnold, maybe we see you there.

ALSO, props for posing in front of your girlfriend and her Roommate- I think that is the proper audience for how these photos should be taken (further motivation).

[SoChillBro]

Bro, Your pics look like some good ****; drastic improvement since the before photos were taken. I agree with your observation of noticeable strength gains - I'm using a working set of what was my 90% of 1 rep max before in some exercises. I can see the gains from the photos - and your doing a much better job of posing than I. Keep it up bro, Ross and I will be at Arnold, maybe we see you there.

ALSO, props for posing in front of your girlfriend and her Roommate- I think that is the proper audience for how these photos should be taken (further motivation).

Thanks my man! I'll more than likely see you guys at the Arnold if you're at the cage. And I'll be attending the ABC maybe you guys can show me the hellcentrics with a partner

[G Diesel]

Guns are looking good bro. Keep pressing and rowing heavy and you'll be one thick dude. Tons of potential.

Peace, G

[SoChillBro]

Guns are looking good bro. Keep pressing and rowing heavy and you'll be one thick dude. Tons of potential.

Peace, G

You're one of the most inspiring people too me brotha, it means a lot to get positive feedback from you. Thanks so much man

[DaEclipse]

I haven't seen any training vids in here are you posting them ? not sure.....

[rbowman91]

Hope we're chilling at the Arnold bro. Me and Steve are going to be in the Cage all weekend.

[SoChillBro]

Before I head off to dinner and carb up for tonight's training session I wanted to address everyone in this competition from the Animal Crew to the other competitors, and even to the few people who stumbled in and out of here from time to time.

Finally in week 11 which means next week is peak week, it's weird me saying that for the first time haha. It's been a hell of a journey and a blast from start to finish. The amount of information I learned from this experience would have taken years to figure out on my own. I want to thank everyone who took part in making this possible, and I hope my friendship with the Animal Crew, and Fellow Competitors continues after week 12 has come to a finish.

Approaching my 22nd Birthday I can really say I'm confident I will have some degree of success in bodybuilding in the future. I was hooked before this opportunity but now I'm addicted. I'm able to better troubleshoot my own mistakes as well as gauge my performance and progress.

And I think my biggest accomplishment is overcoming my fear of food. I made the mistake many young bodybuilders make and I'm not sure how long it would have taken me to figure out on my own, but food is my friend. As simple of a concept as that seems I was under the assumption that less food = shredded, aesthetic but in reality it = weak, sickly, skinnyfat. So now I spend more time shoveling in calories rather than malnourishing myself in fear I will look too sloppy.

It's all uphill for me guys I hope you all have the same mindset as I do leaving this competition.

http://animalpak.com/images/journey/25.jpg

[SoChillBro]

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[SoChillBro]

XD9GK7IOnSQ

[BB2K]

Only 3 more workouts! Stay strong my friend!

[SoChillBro]

Only 3 more workouts! Stay strong my friend!

All the way to the end my man. We're TRUE Animals!