12 Weeks Hell Raiser Traning

[alexarevalo23]

This is our 12 weeks HRT training. Unfortunately, we were one of the teams Not picked by Animal. Fortunately, we have enough motivation to do this and keep up with those who were picked. we hope to get good advice, knowledge from you guys, and LOTS OF MUSCLE! Let's get to work!

Ps: photos will be post tuesday, because I forgot to get news paper.

[alexarevalo23]

Breakfast = 590 calories, 44 protein, 66 carbs
2 whole eggs and .5 cup egg white scramble, cooked in pan
1 cup oat meal
1 cup skim milk
Snack= 171 calories, 24 protein, 16 carbs
Body Building.com protein
1 Pear
Lunch= 483 calories,58 protein, 48 carbs
10 ounces plain chicken breast
1 cup brown rice
.75 cup green beans
Pre workout snack= 483 calories, 58 protein, 48 carbs
10 ounces plain chicken breast
1 cup brown rice
Post workout snack=380 calories, 46 protein, 26 carbs
2 scoops Syntha-6 protein
Dinner= 250 calories, 48 protein
10 ounces plain chicken breast
Salad mix
Before bed snack= 70 calories, 11 protein, 6 carbs
.5 cup cottage cheese

[alexarevalo23]

Animal Pack, Fish oil, Uni-Liver, BCAA--------before Breakfast
Fiber, Uni-Liver, Creatine, Animal Rage------ 15min before workout
Glutamine------------------------------------------- within 30 min after workout
ZMA-------------------------------------------------- before bed

[alexarevalo23]

Arms: 15” L, 15”R
Waist: 40.5”
Chest: 43.5”
Shoulders: 50”
Thighs: 23”R, 24”L
Calves: 16” R, 16 L”
Neck: 16”
Forearm: 11”R, 11”L
Weight: 201

[alexarevalo23]

Monday/12/05/2011

Concentration walk: Treadmill 7min
3 warm ups sets shoulder
Military press: 1st set 105lb, 2nd set 125lb
1 warm up set shoulder
From laterals: 1st set 40lb, 2nd set 50lb
1 warm up set shoulder
Side laterals: 1st set 15lb, 2nd set 20lb
2 warm up sets biceps
Bicep curl: 1st set 60lb, 2nd set 70 lb
Reverse bicep curl: 1st set 60lb, 2nd set 60lb
1 warm up set forearm
Forearm reverse curl: 1st set 30lb, 2nd set 30lb
Forearm curl: 1st set 60lb, 2nd set 80lb

[MiguelAArevalo]

Alright! lets do this!

Monday 12/5/2011

Breakfast - 5:30 AM
5 Eggs Scrambled with pam

1.5 cups of Oatmeal

1.5 cups of 2% Milk

.5 Scoop of Syntha 6

Snack - 9:00 AM
Oats & Honey Nature Valleybar

Lunch - 11:00 AM
10 Oz Chicken Breast
Broccoli

Pre Workout Meal - 3:30 Pm
12 Oz Chicken Breast
1 Cup of Brown Rice

Post Workout Shake - 7:30 Pm
2 Scoops of Syntha 6

Dinner - 9:00pm
8 Oz Chicken Breast
3 cups of Wheat Pasta
(Spinach sauce)

Calories Total: 3452~ Kcal
Protein: 317 g
Carbohydrates: 316 g

[MiguelAArevalo]

Monday/12/05/2011

Warm Up: Treadmill 7min

3 warm ups sets shoulder

Military press: 1st set 105lb, 2nd set 125lb

1 warm up set shoulder

Front laterals: 1st set 40lb, 2nd set 40lb

1 warm up set shoulder

Side laterals: 1st set 15lb, 2nd set 20lb

2 warm up sets biceps

Bicep curl: 1st set 70lb, 2nd set 70 lb

Reverse bicep curl: 1st set 60lb, 2nd set 60lb

Forearm reverse curl: 1st set 30lb, 2nd set 30lb

Forearm curl: 1st set 60lb, 2nd set 60lb

[MiguelAArevalo]

Supplements -
Upon Waking:
BCAA's 4g

Breakfast:
Animal Pak
Fish Oil 3g

Pre Workout:
Uni Liver (4 pills)
5g Creatine
Animal Rage

Post Workout:
5g Glutamine

[MiguelAArevalo]

12/05/2011

Arms - 13"

Waist - 32"

Chest - 35"

Shoulder - 44.5"

Thighs - 22"

Calves - 15"

Neck - 15.5"

Forearms - 10"

Weight 170 lbs

[MiguelAArevalo]

Monday/12/05/2011

Concentration walk: Treadmill 7mins

Haha, "Concentration Walk" I like that!

[alexarevalo23]

Haha, "Concentration Walk" I like that!
It was between that and warm up. But, it is not a warm up.

[mrdead]

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

[MiguelAArevalo]

Hey mrdead! thanks for taking a look at our thread, this will contain our log for the next twelves weeks through Hell haha!

[mrdead]

Hey mrdead! thanks for taking a look at our thread, this will contain our log for the next twelves weeks through Hell haha!

Nice...!!! Looking forward to seeing the progress...!!!

[MiguelAArevalo]

Alright! Hit legs today, the most intense of any HRT workout by far...
We did some filming today along with our workout and I'll be posting the videos tomorrow

Here are the numbers for today I'm also posting on behalf of my training partner.

MiguelAArevalo -

7 Min Warm up - Stairmaster

3 warm up sets
Leg Press
1st Set 450 lbs
2nd Set 450 lbs

2 warm up sets
Machine Hack Squat
1st Set 250 lbs
2nd Set 310 lbs

Leg Extensions
1st Set 135 lbs
2nd Set 150 lbs

2 warm up sets
Stiff Legged Deads
1st Set 135 lbs
2nd Set 155 lbs

Lying Leg Curls
1st Set 90 lbs
2nd Set 90 lbs


Alexarevalo23 -

7 Min Warm up - Stairmaster

3 warm up sets
Leg Press
1st Set 450 lbs
2nd Set 450 lbs

2 warm up sets
Machine Hack Squat
1st Set 230 lbs
2nd Set 250 lbs

Leg Extensions
1st Set 135 lbs
2nd Set 135 lbs

2 warm up sets
Stiff Legged Deads
1st Set 135 lbs
2nd Set 155 lbs

Lying Leg Curls
1st Set 90 lbs
2nd Set 90 lbs

[MiguelAArevalo]

MiguelAArevalo -

Breakfast -
0.5 Scoop Syntha 6

1.5 Cups Quick Oats

1.5 Cups 1% Milk

5 Eggs Scrambled in Pam

Snack -
Nature Valleybar

Lunch -
10 oz Chicken Breast

Broccoli

Snack -
1 Banana (medium)

1 Tbs Peanut Butter

Post Workout -
2 scoops Syntha 6

Dinner -
10 oz Chicken Breast

Sweet Potato

Snack -
2 tbs Peanut Butter

Before bed (this was just to meet my numbers for the day) -
2 Slices of Whole Wheat Bread

4 Slices of Turkey

1 tbs of light mayo


Total Calories: 3321 kcal
Total Protein: 271 g
Total Carbohydrates: 268 g


AlexArevalo23 -

Breakfast
1 Cup of Oatmeal

1 Cup of skim milk

Meal 2
1 scoop of BB.com Protein

1 pear

Lunch
1 cup brown rice

8 oz chicken breast

1/2 cup green beans

Meal 4
1 scoop BB.com Protein
4 oz chicken breast

Pre Workout
1.5 cup of brown rice

4 oz cornedbeef

Post Workout
2 scoops syntha 6 protein

Before Bed
1/2 cup of cottage Cheese

Total Calories: 2509
Total Protein: 278
Total Carbohydrates: 244

[MiguelAArevalo]

Damn Alex! you still need to eat more bro! just finished calculating your calories 2509! better than what you WERE eating though

[MiguelAArevalo]

Beginning pics will be posted tomorrow.... apparently getting a newspaper is a big challenge around here haha

[alexarevalo23]

Beginning pics will be posted tomorrow.... apparently getting a newspaper is a big challenge around here haha
news paper today, and yes I
need to eat more.

[mrdead]

Team HRT:

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



Solo HRT:

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



Not Official Contestants:

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

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

[strongbulk250]

Keep it up. Stay strong. Never quit. EAT!

[MiguelAArevalo]

Thanks, we definitely plan to!

[MiguelAArevalo]

Thanks for the links mrdead!

[alexarevalo23]

12/7/2011
Breakfast
5 eggs
1 cup of oat meal
Snack
Protein shake
Pear
Lunch
1.5 cup of rice
8 ounces chicken
.5 cup green beans
Snack
Protein shake
4 ounces corned beef
Pre- workout meal
1 cup of rice
4 ounces corned beef
Post- workout
2 serving’s protein shake
10 ounces chicken
Before bed snack
.5 cup cottage cheese

Calories: 3045
Protein: 318
Carbs: 204

[alexarevalo23]

Keep it up. Stay strong. Never quit. EAT!

Yes, we definately plan to. By the way thanks for serving our great land....you guys are the real heros!

[alexarevalo23]

Easy day today

We strech, train abs, and also did 15 min of cardio on the stairmaster.
I am ready for chest!

[MiguelAArevalo]

Diet For 12/07/2011

Breakfast

1.5 cups oatmeal

1.5 cups 1% milk

1/2 scoop syntha 6

5 eggs scrambled in pam

Snack -
Nature valleybars

Lunch -
10 Oz Lean Ground Beef

1 Large Sweet Potato

Snack 2 -
1 scoop bb.com protein

1 tbs peanut butter

Pre Workout -
7 oz Lean Ground beef

1 cup Zucinni and Yellow Squash sauted

Post Workout -
2 scoops syntha 6


Dinner -
8 oz Chicken Breast

1/2 cup zucinni and yellow squash

Last Meal -

Turkey Sandwich

Total Calories: 3363
Total Protein: 259 g
Total Carbs: 236 g

[MiguelAArevalo]

Calories: 3045
Protein: 318
Carbs: 204

very nice you broke 3000 calories!

[alexarevalo23]

very nice you broke 3000 calories!
i am getting there

[MiguelAArevalo]

Chest day today!!

[alexarevalo23]

Chest day today!!

I am ready!
see you at 6:45

[alexarevalo23]

Diet for 12/8/2011
Breakfast
5 eggs
1 cup of oatmeal
1.5 cup skim milk
Snack
1 scoop Body building protein shake
1 Pear
Lunch
1.5 cup brown rice
8 ounces plain chicken
Can of green beans (1.5 cup)
Snack
1 scoop Bodybuilding protein shake
4 ounces chicken
Pre-workout meal
4 ounces of ground turkey
1 cup of brown rice
Post- workout meal
2 scoops of syntha 6 protein
4 ounces chicken
Before bed snack
.5 cup of cottage cheese



calories: 3103
protein: 358
Carbs: 251

[alexarevalo23]

5 min Stair master warm up
Decline: 3 warm up sets
1st set 225
2nd set 245
Flat press
Dumbbells 60 lb both sets: 2 warm up sets
Incline
135lb both sets
Head crushers: 2 warm up sets
1st set 60
2nd set 70
Triceps extension
1st set 70
2nd set 70
Cool down on treadmill 5 min: speed 3.5 incline 6.0

[MiguelAArevalo]

head crushers

head crushers!! Aghh!! Get big! Crushing your head! Aghhhh!!!

[MiguelAArevalo]

Diet for Thursday 12/8/2011 -

Breakfast -
5 Eggs cooked in Pam

1 white bolillo roll (I couldnt help it it was too tempting, haha)

1.5 cups of Oatmeal

1.5 cups of 1% Milk

1/2 Scoop Syntha 6

Lunch -
7 oz Chicken Breast

1 Medium red potato

Snack -
1 Large banana
1 peanut butter sandwich on wheat slices (4 tbs of peanut butter)

Post workout -
2 scoops syntha 6

Dinner -
13 oz Chicken Breast

1 Large Sweet potato

Snack -
2 tbs peanut butter

Total Calories: 3291 Kcal
Total Protein: 238 g
Total Carbs: 283 g

[MiguelAArevalo]

12/7/2011

Warm up - 5 mins on stairmaster

3 warm up sets
Decline Bench Press 1st set 185 lbs, 2nd set 185 lbs

2 warm up sets
Flat Dumbbell Press 1st set 60 lbs, 2nd set 60 lbs

Incline Bench Press 1st set 115, 2nd set 135 (reached failure dropped to 115 for hellcentrics)

2 warm up sets
Skull Crushers 1st set 60 lbs, 2nd set 60 lbs

Seated overhead extensions 1st set 70 lbs, 2nd set 70 lbs

Cool down - 5 mins on treadmill

[MiguelAArevalo]

Alright got that leg session uploaded! the video is kind of thrown together so don't expect cinematic quality hahaha!

[MiguelAArevalo]

8wbTXf7kUFI

[alexarevalo23]

Diet for 12/9/2011
Breakfast
5 eggs
1 cup of oatmeal
1.5 cup skim milk
Snack
1 scoop Body building protein shake
1 Pear
Lunch
1.5 cup brown rice
8 ounces plain chicken
Can of green beans (1.5 cup)
Snack
1 scoop Bodybuilding protein shake
4 ounces chicken
Pre-workout meal
4 ounces of ground turkey
1 cup of brown rice
Post- workout meal
2 scoops of syntha 6 protein
4 ounces chicken
Before bed snack
.5 cup of cottage cheese



calories:3103
protein: 358
Carbs: 251

[alexarevalo23]

Workout 12/9/2011

Stair master warm up: 7 min

wide grip pull ups for warm up
1st set 8reps
2nd set 6 reps

Lats pull down:
2 warm ups
1st set 140lb
2nd set 140lb

Rows:
2 warm ups
1st set 120
2nd set 140

Standing bent over rows:
1st set 135lb
2nd set 185lb

Shrugs:
1st set 225lb
2nd set 225lb

Rear deltoids:
1st set 15lb
2nd set 15lb

Due to time we have left our calves for Saturday. Also, we do cardio (part of our active recovery) and abs.

[MiguelAArevalo]

Diet for 12/9/2011

Breakfast -
5 eggs in pam

1.5 cups of oatmeal

1.5 cups of 1% milk

1/2 scoop syntha 6

Lunch -
10 oz chicken breast

1 medium sweet potato

Dinner -
10 oz salmon fillets

1 cup brown rice

Snack -
2 tbs peanut butter

Post workout -
2 scoops syntha 6

Dinner #2 (lol) -
10 oz salmon fillets

1 cup of brown rice

Snack -
2 tbs peanut butter

Total Calories: 3239
Total Protein: 263
Total Carbs: 258

[MiguelAArevalo]

12/9/2011

5 min Warm up on Stairmaster

3 warm up sets of pull ups
Wide grip Lat pulldowns
1st 140 lbs
2nd 150 lbs

2 warm up sets
Seated Cable Rows
1st 120 lbs
2nd 120 lbs

Bent over Barbell Rows (Smith Machine)
1st 135 lbs
2nd 185 lbs

Smith Machine Shrugs
1st 225 lbs
2nd 225 lbs

Rear lateral raises
1st 15 lbs
2nd 12.5 lbs


notes: Calves will be left for saturday due to time.

[MiguelAArevalo]

Beginning weight=174 lbs
Weight This Week=174 lbs
Weight Difference for the Week= N/A (first check in)
Current Protein= 268 g (average this week)
Current Carbs Grams= 270 g (average this week)
Apettite= 5 (force feeding myself, haha hopefully it'll get easier but I'm definitely gonna keep the calories high)

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/12/09/28182752/gallerypic/1DReit2XsADo8f9r57E3AepXd0uSv1246.jpeg

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/12/09/28182752/gallerypic/1BD4kJeE5hxaLcJiQZW9vOKdgEYSvb536.jpeg

[MiguelAArevalo]

I am posting in behalf of my brother.

Beginning weight=201 lbs
Weight This Week=201 lbs
Weight Difference for the Week= N/A (first check in)
Current Protein= 320 g (average this week)
Current Carbs Grams= 250 g (average this week)
Apettite= 5 (force feeding myself, but I definitely gonna keep the calories high)

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/12/10/43597312/gallerypic/1v9sbBRqEioCRO3bmx6T3XCScrKu1l1776.jpeg
http://imagecdn.bodybuilding.com/img/user_images/growable/2011/12/10/43597312/gallerypic/15Td9H8WzaC4xOIkxxY3bREb4O6wf534.jpeg

[MiguelAArevalo]

Diet 12/10/2011

Breakfast -
5 eggs in pam

1.5 cups of oatmeal

1.5 cups of 1% milk

1/2 scoop of syntha 6

Lunch - (deviation)
Chili's Mushroom Swiss Burger w/ fries

Snack -
Peanut butter on wheat bread

Dinner -
8 oz chicken breast

Salad


Total Calories: 3350
Total Protein: 213
Total Carbs: 265

Notes: Will probably eat something high in protein soon... I'll edit this post if I do. I have no appetite at all.

[MiguelAArevalo]

Active recovery today!!

We started with a quick ab circuit

Giant Set -
Crunches x 20
Side Jackknife x 20 (each side)
Leg lifts x 20
Oblique Crunches x 20

Repeated 3 times

Hit Calves today due to not doing them on Friday. These were done hell raiser style of course.

Seated Calf Raises
1st set 90 lbs
2nd set 100 lbs

Calf Press on Leg Press
1st set 450 lbs
2nd set 450 lbs

Ended the session with 15 mins on the elliptical for cardio.

[alexarevalo23]

It has been a perfect off day. Unfortunately, I have not met my calories. Fortunately, it is an off day so; I’ll be fine
Breakfast
5 eggs
Pear
protein shake
Lunch
Rice with ground turkey sauté
Snack
Peanut butter
Wheat bread
Post workout meal
16 ounce chicken
4 slices of wheat bread
Before bed
Protein shake
Cottage cheese
Calories:2200
Protein:266
Carbs: 163
TRYING HARD TO EAT MORE!

[alexarevalo23]

Workout for 12/10/2011

We started we a 20 min ab circuit.
We also hit calves:

calves raises:2 warmup sets
1st set 110lb
2nd set 130lb

Calves on the leg press machine
1st set 450lb
2nd set 450lb

We finish up with a 15 min low cardio workout.

Toomorrow is Sunday. I will sleep like a baby and get ready for shoulders on Monday. GO HRT!

[MiguelAArevalo]

Diet for 12/11/2011

Breakfast -
5 eggs in pam

1.5 cups of oatmeal

1.5 cups of 1% milk

1/2 scoop syntha 6

2 slices of wheat bread

Snack -
Peanut butter on wheat bread

Lunch -
8 oz Chicken Breast

1 cup of brown rice w/ Broccoli

Snack -
Large Apple

Dinner -
6 Pizza hut bone out honey bbq chicken

An Entire Medium pizza....

Total Calories: 4973
Total Protein: 268
Total Carbs: 529

[MiguelAArevalo]

12/11/2011

Today was rest day, slept all day didn't anything physical other than walk downstairs to eat food haha!
Shoulders tomorrow I'm excited because I bought some wrist straps over the weekend ready to break them in HRT style!!

[alexarevalo23]

diet for 12/11/2011

Breakfast
Cup of oat meal
Protein shake
Cheat Meal
TACO BELL (don not judge. LOL)
Dinner
Brown rice
Turkey
Mix vegetable

calories: 3000
protein: 170
Carbs: 270

Now, the reason why I did not eat many meals is because I slept all day. Come on! After all is my day off. Thumps up for eating and sleeping.

[alexarevalo23]

Well, I woke up after my nap and WALKED to the kitchen. after that I WALKED back to my bed....and then.....Just Kidding

Rest day today!

[alexarevalo23]

Diet for 12/12/2011

Breakfast
5 eggs
cup of oat meal
Snack
1 scoop of protein shake
Lunch
8 ounces Chicken
1 cup of rice
Pre workout
2 scoops of protein shake
banana
Postworkout
2 scoops of protein
Dinner
Can of Chicken in water
cup of rice
Snack before bed
protein shake
.5 cup of cottage cheese
Calories:2532
Protein: 313
Carbs:200
As told, I will be lowering my carbs to 150
Post

[alexarevalo23]

Workout for 12/12/2011
Warm up 7 min on treadmill
Military press: 3 warm up sets
1st set 45lb
2nd set 35lb
Front raises: 2 warm up sets
1st set 50lb
2nd set 50lb
Side laterals:
1st set 15lb
2nd set 15lb
Bicep curl: 2 warm up set
1st set 65lb
2nd set 65lb
Reversed bicep curl:
1st set 55lb
2nd set 55lb
Reversed forearm curl:
1st set 30lb
2nd set 30lb
Forearm curls:
1st set 60lb
2nd set 70lb
Finish up on stair master for 5 min

[MiguelAArevalo]

Workout for 12/12/2011
Warm up 7 min on treadmill

Military press: 3 warm up sets
1st set 115lb
2nd set 115lb

Front raises: 2 warm up sets
1st set 50lb
2nd set 45lb

Side laterals:
1st set 15lb
2nd set 15lb

Bicep curl: 2 warm up set
1st set 65lb
2nd set 65lb

Reversed bicep curl:
1st set 55lb
2nd set 55lb

Reversed forearm curl:
1st set 30lb
2nd set 30lb

Forearm curls:
1st set 60lb
2nd set 70lb

Cool down on Stairmaster 5 min

[MiguelAArevalo]

Breakfast -
5 eggs in pam

1.5 cups of oatmeal

1.5 cups of 1% milk

1/2 scoop syntha 6

Meal 2 -
2 scoops Higher Power Whey Protein

Post Workout -
2 scoops Higher Power Whey Protein

1 Medium Banana

Meal 4 -
8oz Chicken Breast

1 cup brown rice w/ broccoli

Meal 5 -
8 oz Chicken Breast

1 cup brown rice w/ broccoli

Meal 6 -
1 cup Greek Yogurt
1 scoop EAS whey protein (mixed in yogurt)

Total Calories: 3002
Total Protein:343
Total Carbs:249

[alexarevalo23]

Breakfast:
3 boil eggs
4 ounces chicken
Snack
2 scoops protein shake
Lunch
2 boil eggs
2 chiken breast
brocoli
1/2 cup green beans
Snack
1 scoop protein shake
4 ounces chicken
Pre-workout
2 wraps
1 chicken breast
sauce
Post-workout
1 scoop protein
1 banana
4 ounces chicken
Before bed snack
1/2 cup cottage cheese

Calories 2466
Protein 354
Carbs 112

[MiguelAArevalo]

Carbs 112

Very nice carb count! keep it up bro, you'll drop bodyfat % in no time!

[MiguelAArevalo]

Legs!!

Warm up on stairmaster 5 mins

Barbell Squats - 3 warm up sets
1st set 185 lbs
2nd set 205 lbs

Leg Press - 2 warm up sets
1st set 360 lbs
2nd set 450 lbs

Leg Extensions
1st set 120 lbs
2nd set 140 lbs

Straight Legged Deads - 3 warm up sets
1st set 155 lbs
2nd set 185 lbs

Lying Leg Curls
1st set 80 lbs
2nd set 85 lbs

Cool down 5 mins on treadmill and stretching

[alexarevalo23]

5:30 to 6:00am:
Before breakfast Stair master 20 min and walk 10 min on incline

6:30: to 8:30pm : Afternoon workout

Warm up 5 min on stair master
Squats: 3 warm ups
1st set 185lb
2nd set 185lb
Leg press: 2 warm ups
1st set 360lb
2nd set 450lb
Leg extension:
1st set 120lb
2nd set 140lb
Stiff legs dead lifts: 2 warm ups
1st set 145lb
2nd set 185lb
Leg curls:
1st set 80lb
2nd set 90lb
cool down 5 min treadmill: walk on incline

GO HRT! need more muscle!

[MiguelAArevalo]

Diet 12/13/2011

Breakfast -
5 eggs in pam

1.5 cups oatmeal

1.5 cups 1% milk

1/2 scoop of syntha 6

Lunch -
10oz chicken breast

1 medium sweet potato

Pre workout -
1 cup archer farms trailmix

Post workout -
2 scoops EAS Whey

1 cup 1% milk

1 cup red grapes

Dinner -
10 oz chicken breast

2 medium sweet potatos

Before Bed -
1 cup Greek Yogurt

1 scoop EAS protein

Total Calories: 3639 kcal
Total Protein: 338 g
Total Carbs: 331 g

Notes: had no appetite today especially after the gym, somehow I made pretty good numbers though. Rest day tomorrow...

[MiguelAArevalo]

HRT Squats!
kMSAvhAsVmE

[alexarevalo23]

Diet for 12/14/2011

Breakfast:
5 eggs
4 ounces chicken
Snack
1.5 protein shake
Lunch
16 ounces chicken
1/2 cup green beans
1 cup brocoli
Snack
6 ounces mom's ground beef (I am asuming it was 80/20)
1/2 avocado
Preworkout meal
1 potato
1 chicken
Post workout
2 scoops protein
4 ounces chicken
Before bed
1/2 cup cottage cheese

Calories: 2722
Carbs: 119
Protein: 320

[alexarevalo23]

Workout for 12/14/2011

We hit abs hard today
15 min stair master

We are ready for shoulders!

[MiguelAArevalo]

Damn! you're ready for shoulders already!? thats not till monday!

[MiguelAArevalo]

Diet 12/14/2011

Breakfast -
5 eggs in pam

1.5 cups oatmeal

1.5 cups 1% milk

1 scoop EAS protein

Meal 2 -
5 hard boiled eggs

Meal 3 -
8 oz Chicken Breast

1 medium sweet potato

Meal 4 -
7 oz lean ground beef

1 cup brown rice

Meal 5 -
1 medium banana

1/2 cup target trail mx

Meal 6 -
2 scoops EAS protein

2 tbs peanut butter

Meal 7 -
7 oz lean ground beef

1 cup brown rice

Meal 8 -
1 cup 2% greek yogurt

1 scoop EAS protein

Total Calories: 4346
Total Protein: 360 g
Total Carbs: 338 g

[MiguelAArevalo]

Chest 12/15/2011

Warm up on treadmill 7 mins

Decline Bench
3 warm up sets
1st set 185 lbs
2nd set 185 lbs

Flat Bench
2 warm up sets
1st set 175 lbs (failed)
2nd set 155 lbs

Incline Dumbbell Press
1st set 60 lbs
2nd set 70 lbs

Skull Crushers
2 warm up sets
1st set 60 lbs
2nd set 60 lbs

Seated Tricep Extensions
1st set 60 lbs
2nd set 60 lbs

Cool down 5 mins on treadmill + stretching

[MiguelAArevalo]

Diet for 12/15/2011

Breakfast -
5 eggs in pam
1.5 cup oatmeal
1.5 cup 1% milk
1 scoop EAS protein

Meal 2 -
5 hard boiled eggs

Meal 3 -
7 oz lean ground beef
1 cup brown rice

Meal 4 -
Medium Banana
3/4 cups target trail mix

Meal 5 -
2 scoops EAS Protein

Meal 6 -
14 oz Chicken breast
1 sweet potato

Meal 7 -
1 cup greek yogurt
1 scoop EAS protein

Total Calories: 4025 kcal
Total Protein: 387 g
Total Carbs: 283 g

[alexarevalo23]

Diet for 12/15/2011

Breakfast;
5 eggs
4 ounces chicken
Snack:
2 scoops protein
Lunch
16 ounces chicken
1/2 cup green beans
Preworkout:
2 bananas
Post workout
2 scoops of protein
8 ounces chiken
1/2 sweet potato
Snack
1 scoop protein
4 ounces chicken
before bed
1/2 cup cottage cheese

Calories 2306
Protein 346
Carbs 100
Fats 59

GO HRT!

[alexarevalo23]

Morning before breakfast 25min stair master

Afternoon
7 min warm up on tradmill
Incline bench: 3 warm ups
1st set 245lb
2nd set 245lb
Flat Bench: 2 warm ups
1st set 225lb
2nd set 205lb
Incline dumbbells
1st set 60lb
2nd set 70lb
Skull cruchers: 2 warm ups
1st set 60lb
2nd set 60lb
Tricep extension:
1st set 60lb
2nd set 60lb

Cool down treadmill 5 min

Go HRT!

[MiguelAArevalo]

Back/Traps 12/16/2011

Warm up treadmill 5 mins

Lat Pull Down
3 warm up sets
1st hrt 120 lbs
2nd hrt 160 lbs

Cable Row
2 warm up sets
1st hrt 120 lbs
2nd hrt 140 lbs

Bent Over Smith Row
1st hrt 135 lbs
2nd hrt 155 lbs

Smith Shrugs
1st hrt 225 lbs
2nd hrt 225 lbs

Rear Delt Laterals
1st hrt 15 lbs
2nd hrt 15 lbs


Cool down - (Stretching)

Notes: calves will be done on saturday along with cardio and abs; our reasoning for this is to really concentrate on calves.

[MiguelAArevalo]

Breakfast -
5 eggs in pam
1.5 cups oatmeal
1.5 cups 1% milk
1 scoop EAS protein

Meal 2 -
5 hard boiled eggs

Meal 3 -
8 oz chicken breast
1 large sweet potato

Meal 4 (right before the gym)
1 Banana

Meal 5 (post workout)
2 scoops EAS protein
2 tbs peanut butter

Meal 6 -
8 oz chicken breast
1 large potato

Meal 7 -
1 cup greek yogurt
1 scoop EAS protein

Total Calories: 3324
Total Protein: 336
Total Carbs: 248

[alexarevalo23]

Back/Traps 12/16/2011

Warm up treadmill 5 mins

Lat Pull Down
3 warm up sets
1st hrt 100 lbs (low weight due to form)
2nd hrt 120 lbs

Cable Row
2 warm up sets
1st hrt 120 lbs
2nd hrt 140 lbs

Bent Over Smith Row
1st hrt 135 lbs
2nd hrt 155 lbs

Smith Shrugs
1st hrt 225 lbs
2nd hrt 225 lbs

Rear Delt Laterals
1st hrt 15 lbs
2nd hrt 15 lbs


Cool down - (Stretching)

Notes: calves will be done on saturday along with cardio and abs; our reasoning for this is to really concentrate on calves

[alexarevalo23]

Diet for 12/16/2011
Breakfast
5 eggs
4 ounces chicken
Snack
2 sccops protein
Lunch
16 ounces chicken
Can of green beans
Snack
2 scoops protein
Pre-workout meal
8 ounces chicken
2 small potatoes
Post workout
2 scoops protein
Banana
Before bed Snack
½ greek yogurt
1 scoop of protein
Calories:2540
Protein:370
Carbs:140
Fats:60

[MiguelAArevalo]

Alright so I haven't posted my diet for this weekend yet! Here it is, with a little change, I'm no longer gonna post the specific food but the macros instead. Makes it easier on me, easier on you. My diet stays pretty much the same so I feel this will workout good.

Diet 12/17/2011

Total Calories: 3587
Total Protein:204
Total Carbohydrates: 376

Notes: had a cheat meal today at Chili's got it on!

Diet 12/18/2011

Total Calories: 3352
Total Protein: 276
Total Carbohydrates: 279

Notes: Need to up my calories! More Protein!

[MiguelAArevalo]

Alright! Diet for today 12/19/2011

Total Calories: 3299
Total Protein: 314
Total Carbohydrates: 269

Notes: I'm slowly beginning to hit 300g of protein more constantly! now I need to bring up my carbs a bit more! GONNA GET BIG

[MiguelAArevalo]

Shoulders/bi's 12/19/2011

Dumbbell Shoulder Press * -
3 warm up sets
1st set 50s lbs
2nd set 55s lbs

Db Side Laterals -
2 warm up sets
1st set 20s (dropped to 15 for hellcentrics)
2nd set 20s (same as above)

Barbell Front Raise -
1st set 40 lbs
2nd set 40 lbs

Reverse BB Curl ** -
1 warm up set
1st set 50 lbs
2nd set 50 lbs

BB Curls -
1st set 60 lbs
2nd set 60 lbs

Reverse Forearm Curls -
1 warm up set
1st set 40 lbs (failed)
2nd set 30 lbs

Wrist Curls -
1st set 50 lbs
2nd set 50 lbs


* - felt much better on my shoulders, no pain at all as opposed to military press well... pain but the good kind! gonna do these from now on
** - Weight lower form last week, perfected my form got a really good burn on these


Ready for legs tomorrow!!

[MiguelAArevalo]

Diet 12/20/2011

Total Calories: 3419
Total Protein: 316
Total Carbohydrates: 309

* met nutritional goals today!

[MiguelAArevalo]

Missed work today due to not sleeping all night because my throat was aching all night. Its the first time I've really missed work since I started there. But, I'll be dead before I miss a leg workout!!!

Legs 12/20/2011

HRT Squats -
3 warm up sets
1st set 205 lbs
2nd set 225 lbs

Leg Press -
2 warm up sets
1st set 450 lbs
2nd set 450 lbs

Leg Extensions -
1st set 180 lbs
2nd set 210 lbs (failed after first hrt)

SLDL on smith machine -
2 warm up sets
1st set 135 lbs
2nd set 155 lbs

Seated leg curls -
1st set 150 lbs
2nd set 135 lbs

Notes: Intense leg workout! probably one of the best since we started the program!

[MiguelAArevalo]

Nutrition 12/21/2011

Total Calories: 3739
Total Protein: 330
Total Carbohydrates: 348

[MiguelAArevalo]

Off day today!

Hit some abs along with 15 mins of incline treadmill walking, ready to hit chest hard tomorrow!

[alexarevalo23]

Here is my six diets I am missing (just numbers)

12/17/2011
Cal:2691
Fats: 86
Carb:107
Pro:394
12/18/2011
Cal:2601
Fats:86
Carb:87
Pro:368
12/19/2011
Cal: 2691
Fats:86
Carb:107
Pro:394
12/20/2011
Cal:2601
Fats:86
Carbs:87
Pro:368
12/21/2011
Cal:2094
Fat: 68
Carb:86
Pro:244
12/22/2011
Cal:2534
Fats:90
Carbs:93
Pro:328

It has been a long week. Thanksfully, I have kept up with my diet by writing everything down on a paper.

[alexarevalo23]

Shoulders/bi's 12/19/2011

Dumbbell Shoulder Press * -
3 warm up sets
1st set 50s lbs
2nd set 55s lbs

Db Side Laterals -
2 warm up sets
1st set 20s (dropped to 15 for hellcentrics)
2nd set 20s (same as above)

Barbell Front Raise -
1st set 40 lbs
2nd set 40 lbs

Reverse BB Curl ** -
1 warm up set
1st set 50 lbs
2nd set 50 lbs

BB Curls -
1st set 60 lbs
2nd set 60 lbs

Reverse Forearm Curls -
1 warm up set
1st set 40 lbs (failed)
2nd set 30 lbs

Wrist Curls -
1st set 70 lbs
2nd set 70 lbs

[alexarevalo23]

Legs 12/20/2011

HRT Squats -
3 warm up sets
1st set 185 lbs
2nd set 185lbs

Leg Press -
2 warm up sets
1st set 450 lbs
2nd set 450 lbs

Leg Extensions -
1st set 180 lbs
2nd set 210 lbs (failed after first hrt)

SLDL on smith machine -
2 warm up sets
1st set 135 lbs
2nd set 155 lbs

Seated leg curls -
1st set 150 lbs
2nd set 150lbs

[alexarevalo23]

12/21/2011 workout

Good day today! We hit abs hard today, and we did 15 min cardio

[alexarevalo23]

12/22/2011 workout

Warm up on treadmill 5 mins

Decline Bench
3 warm up sets
1st set 225 lbs
2nd set 225 lbs

decline Dbells
2 warm up sets
1st set 60 lbs
2nd set 60 lbs

flat Dumbbell Press
1st set 65 lbs
2nd set 65 lbs

Skull Crushers
2 warm up sets
1st set 60 lbs
2nd set 60 lbs

Seated Tricep Extensions
1st set 60 lbs
2nd set 60 lbs

stretching

[MiguelAArevalo]

12/22/2011 workout

Warm up on treadmill 5 mins

Decline Bench
3 warm up sets
1st set 175 lbs
2nd set 185 lbs

Incline Db
2 warm up sets
1st set 60 lbs
2nd set 60 lbs

Flat Db
1st set 65 lbs
2nd set 65 lbs

Skull Crushers
2 warm up sets
1st set 60 lbs
2nd set 60 lbs

Seated Tricep Extensions
1st set 60 lbs
2nd set 60 lbs

[MiguelAArevalo]

Diet 12/22/2011

Calories: 3466
Protein: 306
Carbs: 277

[MiguelAArevalo]

12/23/2011

Lat Pull Down
3 warm ups
1st set 120 lbs
2nd set 150 lbs

Cable row
1 warm up set
1st set 120 lbs
2nd set 150 lbs

Smith Bent Over Row
1st set 185 lbs
2nd set 185 lbs

Smith Shrugs
1 warm up set
1st set 225
2nd set 225

Rear Delt laterals
1 warm up
1st set 15 lbs
2nd set 15 lbs

Stretched

Merry Christmas!

[MiguelAArevalo]

12/23/2011

Calories: 3910
Protein: 282
Carbs: 341

[alexarevalo23]

12/23/2011
Workout

Lat Pull Down
3 warm ups
1st set 120 lbs
2nd set 165 lbs

Cable row
1 warm up set
1st set 120 lbs
2nd set 150 lbs

Smith Bent Over Row
1st set 185 lbs
2nd set 185 lbs

Smith Shrugs
1 warm up set
1st set 225
2nd set 225

Rear Delt laterals
1 warm up
1st set 15 lbs
2nd set 15 lbs

Stretched

[alexarevalo23]

CAl:2545
FAT: 105
CARB:109
PRO:319