NW Gym Rat & Pat's HRT training log

[NW GYM RAT]

This is my first post to the HRT trainig thread. Started HRT about 4 1/2 weeks ago. My begining weight was 166. Now my weight as of yesterday was 169.

My current average daily protein intake is between 250 and 300 per day, and my carb intake is between 200 and 250. I have tended to be hungry, the lore I work out the hungier I become.

Yesterday Pat and I worked Shoulders and arms. The energy was intense. That is one thing I have noticed we tend to feed off of eachother. We did not do any cardio yesterday. We worked out from 3:30 PM until 4:45 PM.

Exercise:
Seated Front Press. Warm-up 75, 95, 115 lbs. Set 1: 155 (8 +4 HC), Set 2: 165 (8 +4 HC)
Dumbell side lateral raise: Warm-up 20 lbs. Set 1: 30 (8 +4 HC), Set 2: 30 (8 +4 HC)
Barbell front raise: Warm-up 45 lbs. Set 1: 50 (8 +4 HC), Set 2: 55 (8 +4 HC)
Barbell Curl: Warm-up 55, 75 lbs. Set 1: 95 (8 +4 HC), Set 2: 115 (8 +4 HC)
Reverse Barbell Curl: Warm-up 55 lbs. Set 1: 75 (8 +4 HC), Set 2: 85 (8 +4 HC)
Reverse Barbell wrist curl: Warm-up 30 lbs. Set 1: 55 (8 +4 HC), Set 2: 60 (8 +4 HC)
Barbel wrist curl: Warm-up 55 lbs. Set 1: 75 (8 +4 HC), Set 2: 80 (8 +4 HC)

Today We are going to do Quads and Hamstrings.

Diet today was a bit light:
Breakfast 4 hardboiled eggs and 1 cup oatmeal
about 9:30 AM 8 oz pork chop and 1 cup white rice
11:30 7 oz baked chicken and 1 cup mashed poatatoes
1:30 8 oz pork chop and 1 cup white rice

So far my warter intake has been about almost 3 quarts.

[1Percenter]

NW Gym Rat. Glad to see you here on the forums. Sounds like you have a great partner to throw some weight around with. Will be following your thread for sure.

1%

[NW GYM RAT]

Hes awesome. Met him at work about 10 years ago. He is 47 years old and can keep up with me. Also, he is hearing impaired so I am learning american sign language to communicate better with him. WE love to work out, see how much intensity we can generate. In fact I am off to lift!!!!

[NW GYM RAT]

Today is a new day!

My diet for yesterday finished out looking as follows:
When I got home after my workout I had a post workout shake consisting of egg whites, skim milk, peanut butter, protein powder, a bananna, and blue berries. For dinner I had 8 oz of chicken breast and pasta.

Yesterday we completed Quads and Hamstrings: The energy was a bit low when we started. We were both a bit tired, but as soon as we got going it was Game On! We worked out from 3:35 to 4:30.

Exercises:
Squats: Warm-up 95, 115, 135, and 155 lbs. Set 1: 185 (8 +4 HC), Set 2: 225 (8 +4 HC)
Leg Press: Warm-up 175 lbs. Set 1: 325 (8 +4 HC), Set 2: 350 (8 +4 HC)
Leg Extension: Warm-up 55 lbs. Set 1: 65 (8 +4 HC), Set 2: 70 (8 +4 HC)
Seated Leg Curl: Warm-up 80 lbs. Set 1: 90 (8 +4 HC), Set 2: 100 (8 +4 HC)

Today is Wednesday, which we all know what means boy and girls, rest and recovery day. Today will consist of stretching and doing some abdominal work. Nothing too intense. Need this day. Been hitting it hard this week!

[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...

[NW GYM RAT]

I replied at the above thread. You had stated that you needed this information: " pic of you with a newspaper and the current date, as well as:

Beginning weight=X lbs,Weight This Week=X lbs, Weight Difference for the Week=+/-X lbs, Current Protein=X grams,Current Carbs Grams=X,Apettite [1(poor)-109starving)]=X "

Is this what I need to post everyday? I am sorry so many questions I am trying to get this right.

[mrdead]

I replied at the above thread. You had stated that you needed this information: " pic of you with a newspaper and the current date, as well as:

Beginning weight=X lbs,Weight This Week=X lbs, Weight Difference for the Week=+/-X lbs, Current Protein=X grams,Current Carbs Grams=X,Apettite [1(poor)-109starving)]=X "

Is this what I need to post everyday? I am sorry so many questions I am trying to get this right.

That particular thread is for the weekly check-ins... Everything else stays in here...

[NW GYM RAT]

Got it! Thanks for your help. It's nice to see someone from my area of the world.

[mrdead]

Got it! Thanks for your help. It's nice to see someone from my area of the world.
You should come out to Flex Wheeler Fitness, on the 17th... That's IFBB Pro Stan Efferding's gym... We're having an ABC there, on that date...

[NW GYM RAT]

What is an ABC?

[mrdead]

What is an ABC?

Animal Barbell Club... Animals in the area get together, lift, socialize, and eat...

[NW GYM RAT]

What time is it at? I am currently working out at a gym at my work. Not much but it is free and old school. I am always looking for some advice and help and new gyms.

[mrdead]

What time is it at? I am currently working out at a gym at my work. Not much but it is free and old school. I am always looking for some advice and help and new gyms.

11:00-1:00 no gym fee and Stan's going to feed us BBQ...

[NW GYM RAT]

Ill be there. Looking forward to it. Might look into joining the gym

[mrdead]

Ill be there. Looking forward to it. Might look into joining the gym

Cool...!!!

[strongbulk250]

Keep up the good work brother.

[NW GYM RAT]

Yesterday I did about half an hour of stretching all of my body parts and about half an hour of abdominal work. Not a bad day.

My diet for yesterday was as follows:

· Breakfast: 1 cup of oatmeal and 4 hard boiled eggs
· Midmorning snack: 8 oz of chicken and 1 cup of brown rice
· Lunch: 8 oz of lean pork and 1 cup of pasta
· Mid afternoon snack: 8 oz of chicken and 1 cup of rice
· Post workout drink: egg whites, skim milk, peanut butter, protein powder, a banana, and blue berries.
· Dinner: 8 oz of lean deer meat and 1 cup of yams.

Today I feel great this morning, ready and motivated for chest and triceps day!!!!

My diet so far this morning has been: 1 cup of oatmeal and 4 hard boiled eggs. Of course I continue to take the recommended HRT Animal Stack!

[NW GYM RAT]

3931443393145339314633931473

[mrdead]

Hes awesome. Met him at work about 10 years ago. He is 47 years old and can keep up with me. Also, he is hearing impaired so I am learning american sign language to communicate better with him. WE love to work out, see how much intensity we can generate. In fact I am off to lift!!!!

BTW... If you want to bring him along to the ABC, you're more than welcome to... And, we can make some tweaks to you guys' HRT technique...

[NW GYM RAT]

That would be awesome. Thank you. I talked with him about it yesterday and he is going to come with!

[mrdead]

That would be awesome. Thank you. I talked with him about it yesterday and he is going to come with!

Excellent...!!! Looking forward to meeting you guys...!!!

[NW GYM RAT]

Finished off the day yesterday with great water intake, and a great diet.

This morning I am feeling energetic and pumped. I just finished my usual breakfast of 1 cup of oatmeal and 4 hardboiled eggs.

My workout partner and I accomplished chest and triceps yesterday:

Flat bench press: Warm-up 135, 185, 135, and 225 lbs. Set 1: 265 (8 +4 HC), Set 2: 275 (8 +4 HC)
Decline bench press: Warm-up 155 lbs. Set 1: 265 (8 +4 HC), Set 2: 285 (8 +4 HC)
Incline bench press: Set 1: 185 (8 +4 HC), Set 2: 225 (8 +4 HC)
Barbell skull crusher: Warm-up 85, and 95 lbs. Set 1: 95 (8 +4 HC), Set 2: 95 (8 +4 HC)
Seated dumbbell triceps extension: Set 1: 85 (8 +4 HC), Set 2: 90 (8 +4 HC)

It was intense. At this point in the game my entire body is feeling it. I am tired and sore……. But I am ready BRING IT ON!!!!!!!

[NW GYM RAT]

It’s Monday morning. Had a great 2 days off and am ready to hit it hard this week!!! My diet was a bit off this weekend. I was a bit light on my calories, but not by much.

My workout for Friday consisted of back, traps, delts, and calves.

Exercises:

Wide-grip lat pulldown: Warm-up 100, 130, and 150 lbs. Set 1: 160 (8 +4 HC), Set 2: 170 (8 +4 HC)
Seated Row Machine: Warm-up 80 lbs. Set 1: 250 (8 +4 HC), Set 2: 225 (8 +4 HC)
T-bar Row: Warm-up 95, 115, 135, and 155 lbs. Set 1: 185 (8 +4 HC), Set 2: 270 (8 +4 HC)
Barbell shrug: No Warm-up. Set 1: 270 (8 +4 HC), Set 2: 335 (8 +4 HC)
Rear delt raise: No Warm-up. Set 1: 30 (8 +4 HC), Set 2: 35 (8 +4 HC)
Standing Calf Raise: Warm-up 150, 200, and 240 lbs. Set 1: 300 (8 +4 HC), Set 2: 345 (8 +4 HC)
Calf Extension on leg press: No Warm-up. Set 1: 325 (8 +4 HC), Set 2: 350 (8 +4 HC)

Awesome day. Today we hit shoulders and arms. Looking forward to it.

[NW GYM RAT]

Kind of tired today. Here are my exercises for yesterday:

Seated Front Press. Warm-up 105, 125, 145 lbs. Set 1: 165 (8 +4 HC), Set 2: 175 (8 +4 HC)
Dumbbell side lateral raise: Warm-up 20 lbs. Set 1: 30 (8 +4 HC), Set 2: 35 (8 +4 HC)
Barbell front raise: Warm-up 45 lbs. Set 1: 55 (8 +4 HC), Set 2: 60 (8 +4 HC)
Barbell Curl: Warm-up 75, 85 lbs. Set 1: 105 (8 +4 HC), Set 2: 105 (8 +4 HC)
Reverse Barbell Curl: Warm-up 55 lbs. Set 1: 75 (8 +4 HC), Set 2: 85 (8 +4 HC)
Reverse Barbell wrist curl: Set 1: 65 (8 +4 HC), Set 2: 55 (8 +4 HC)
Barbell wrist curl: Set 1: 55 (8 +4 HC), Set 2: 65 (8 +4 HC)

Today we do Quads and Hamstrings

[NW GYM RAT]

Tired today, but still keeping track with my diet. I consumed about 290 grams of protein yesterday, carbs 232, and 3, 540 calories.
Yesterday we completed Quads and Hamstrings: The energy was a bit low when we started. We were both a bit tired, but as soon as we got going it was Game On! We worked out from 3:35 to 4:30.

Exercises:
Squats: Warm-up 95, 115, 135, and 155 lbs. Set 1: 205 (8 +4 HC), Set 2: 245 (8 +4 HC)
Leg Press: Warm-up 200 lbs. Set 1: 350 (8 +4 HC), Set 2: 375 (8 +4 HC)
Leg Extension: Set 1: 70 (8 +4 HC), Set 2: 75 (8 +4 HC)
Seated Leg Curl: Set 1: 100 (8 +4 HC), Set 2: 110 (8 +4 HC)

Since my partner will not be able to workout on Friday so we are switching it around a bit to get all the workouts in this week. We are working out today and Thursday, and I am doing stretching and abs on Friday.

[NW GYM RAT]

39523213952331Progress photos taken 12/14/2011

[NW GYM RAT]

Finished off the day yesterday with great water intake, and a great diet.

My workout partner and I accomplished chest and triceps yesterday:

Decline bench press: Warm-up 135, 195, 225 lbs. Set 1: 275 (8 +4 HC), Set 2: 295 (8 +4 HC)
Flat bench press: Warm-up 155 lbs. Set 1: 275 (8 +4 HC), Set 2: 275 (8 +4 HC)
Incline bench press: Set 1: 195 (8 +4 HC), Set 2: 235 (8 +4 HC)
Barbell skull crusher: Warm-up 85, and 95 lbs. Set 1: 95 (8 +4 HC), Set 2: 95 (8 +4 HC)
Seated dumbbell triceps extension: Set 1: 85 (8 +4 HC), Set 2: 90 (8 +4 HC)

It was intense. At this point in the game my entire body is feeling it. I am tired and sore……. But I am ready BRING IT ON!!!!!!!

[NW GYM RAT]

Weekley check in:
Current protein 290 g
Current carbs: 275 g
I weighed my self on Friday and my weight was 179. A difference of 5 pounds
Appetite: today 5, but at the end of last week it was a 7.

[mrdead]

It was great to meet you, Saturday...!!!

[NW GYM RAT]

I agree. We should get together and lift sometime. Oh, also I noticed that you play bass guitar. I am learning the bass guitar as well.

[mrdead]

I agree. We should get together and lift sometime. Oh, also I noticed that you play bass guitar. I am learning the bass guitar as well.
Definitely...!!! I also play 6-string, as well... Got a Custom Gibson SG...

[NW GYM RAT]

My diet was a bit light this weekend, and I lost some weight. That’s okay. Will get back on the wagon this week. My diet yesterday was on: Carbs: 400 g, Protein: 351 g, and fat 129 g.
Decided to scale the weight back just a bit. My partner and I decided that we were not getting the full effect of the Hellcentric and relying too much on the spotter. Here are my exercises for yesterday:

Seated Front Press. Warm-up 105, 125, 135 lbs. Set 1: 165 (8 +4 HC), Set 2: 165 (8 +4 HC)
Dumbbell side lateral raise: Warm-up 20 lbs. Set 1: 30 (8 +4 HC), Set 2: 35 (8 +4 HC)
Barbell front raise: Warm-up 45 lbs. Set 1: 55 (8 +4 HC), Set 2: 60 (8 +4 HC)
Barbell Curl: Warm-up 65, 75 lbs. Set 1: 85 (8 +4 HC), Set 2: 95 (8 +4 HC)
Reverse Barbell Curl: Warm-up 55 lbs. Set 1: 65 (8 +4 HC), Set 2: 75 (8 +4 HC)
Reverse Barbell wrist curl: Set 1: 65 (8 +4 HC), Set 2: 55 (8 +4 HC)
Barbell wrist curl: Set 1: 55 (8 +4 HC), Set 2: 65 (8 +4 HC)

Today we do Quads and Hamstrings

[SquidC]

Nice workout bro, keep up the hard work!!

[NW GYM RAT]

Thank you sir!!!! How are doing on your HRT training?

[SquidC]

Just started it Monday so I'm just kinda feelin out the program this week, still feelin Monday's workout!!

[RIOSHOWTIME2]

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

[NW GYM RAT]

LMchaHOr9CY

Thank you for the heads up/help! Any assistance is appreciated.

[SquidC]

Just checking in with you bro, how are things going?

[mrdead]

Anyone home...???

[NW GYM RAT]

Yup. Still here. Still lifting!!!!

[NW GYM RAT]

My diet was off this past week. This weekend I actually did fairly well, although I was off.
Carbs: 250-300 g, Protein: 250-300 g, and fat 40-74 g.
Yesterday’s exercises:
Seated Front Press. Warm-up 105, 125, 135 lbs. Set 1: 165 (8 +4 HC), Set 2: 165 (8 +4 HC)
Dumbbell side lateral raise: Warm-up 20 lbs. Set 1: 30 (8 +4 HC), Set 2: 35 (8 +4 HC)
Barbell front raise: Warm-up 45 lbs. Set 1: 55 (8 +4 HC), Set 2: 60 (8 +4 HC)
Barbell Curl: Warm-up 75, 85 lbs. Set 1: 105 (8 +4 HC), Set 2: 105 (8 +4 HC)
Reverse Barbell Curl: Set 1: 75 (8 +4 HC), Set 2: 85 (8 +4 HC)
Reverse Barbell wrist curl: Set 1: 55 (8 +4 HC), Set 2: 55 (8 +4 HC)
Barbell wrist curl: Set 1: 55 (8 +4 HC), Set 2: 65 (8 +4 HC)

Today we do Quads and Hamstrings.
Never realized that the holidays are a rough time to bodybuild. With all the dietary requirements one must carry food and eat different foods while every one else is eating sweets and what not. Although, it is definitely worth it!

[NW GYM RAT]

Diet was a little better yesterday. My protein was 340 grams, carbs at 307, and my fat at 79 g. I was starving all day!!!!!

Yesterday’s exercises:

Squat: Warm-up 90, 135, 155, and 175 lbs. Set 1: 240 (8 +4 HC), Set 2: 245 (8 +4 HC)
Leg Press: Warm-up 200 lbs. Set 1: 375 (8 +4 HC), Set 2: 400 (8 +4 HC)
Leg extension: Set 1: 70 (8 +4 HC), Set 2: 75 (8 +4 HC)
Stiff Legged Deadlift: Set 1: 95 (8 +4 HC), Set 2: 105 (8 +4 HC)
Seated Leg Curl: Set 1: 100 (8 +4 HC), Set 2: 105 (8 +4 HC)

Since my partner cannot work out on Friday We are doing day 3 today. Friday I will either stretch and do abs, or I will get a deep tissue massage.

[NW GYM RAT]

Diet was about the same. Will try a bit harder today. My protein was 318 grams, carbs at 323, and my fat at 82 g. I was full all day, but I ate anyway.

Yesterday’s exercises:

Decline Bench Press: Warm-up 135, 185, and 225 lbs. Set 1: 290 (8 +4 HC), Set 2: 300 (8 +4 HC)
Flat Bench Press: Warm-up 155 lbs. Set 1: 260 (8 +4 HC), Set 2: 275 (8 +4 HC)
Incline Bench Press: Set 1: 195 (8 +4 HC), Set 2: 200 (8 +4 HC)
Barbell Skull Crusher: Warm-up 55, and 65 lbs. Set 1: 85 (8 +4 HC), Set 2: 95 (8 +4 HC)
Seated Dumbbell Triceps extension: Set 1: 90 (8 +4 HC), Set 2: 90 (8 +4 HC)

Yesterday I was feeling the hard work all week. I got home last night and collapsed on my couch! Great week.

[SquidC]

Good to see you back at it!!

[NW GYM RAT]

Thank you. Never quit. Just holidays were busy and didnt get a chance to log it in on line!

[SquidC]

I don't always update same day as workout, I printed a bunch of the workout log pages and stapled them for each week so I have a paper trail of HRT :D

[RUTHL3SS]

Thank you. Never quit. Just holidays were busy and didnt get a chance to log it in on line!

Good work man, keep it up!

[NW GYM RAT]

I don't always update same day as workout, I printed a bunch of the workout log pages and stapled them for each week so I have a paper trail of HRT :D

Yeah. I have all my printed logs fora each day. Cant quite seem to let go of the paper trail.

[SquidC]

How things going for you?

[mrdead]

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

[NW GYM RAT]

How things going for you?

Good. Just lifting hard and heavy. and for you?

[NW GYM RAT]

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

just lifting hard and heavy. No stopping this train!

[SquidC]

Anything new going on?