HRT SOLO II mdritter's log

[mdritter]

this is my HRT solo round 2 log...i will post my workouts...meals...rants...and everything in between over the next 12 weeks while torturing myself with Rage's routine.

[kcburrows]

Lets do this bro! Cant wait to see all the changes made. Best of luck!

[J_Dieter]

I'm in, subbed...all that goodness. Lets do some real effin' work man.

[chrisbartley]

Good luck man!

[mrdead]

Subbed...

[brad23]

Good luck!

[mrdead]

Still waiting on your PM...

[huafist]

I'm in! Subbed!

Good luck bro!

[TreeTrunkLegs]

Best of luck in the journey my man.

[russ d]

Good luck man

[mdritter]

Thanks fellas...gonna be brutal, but I'm ready...going grocery shopping tomorrow putting order in for a few more supps...uploading video and taking rest of week off from training (except for abc Saturday) and come Monday ready to kill it!

[mdritter]

Figured im gonna go into this contest as organized as I can...gonna pick up newspaper tomorrow for pics and official weight...but I wanted to post up my supps ill be running thru thus brutal 12 week stretch

animal pak, animal flex, animal rage/shock therapy (rotate), animal pm, glutamine, carb max, ultra whey pro, creatine on off days, atomic 7 and some N1T.

Any suggestions would be much appreciated...especiallt from those who have already competed.

[J_Dieter]

Figured im gonna go into this contest as organized as I can...gonna pick up newspaper tomorrow for pics and official weight...but I wanted to post up my supps ill be running thru thus brutal 12 week stretch

animal pak, animal flex, animal rage/shock therapy (rotate), animal pm, glutamine, carb max, ultra whey pro, creatine on off days, atomic 7 and some N1T.

Any suggestions would be much appreciated...especiallt from those who have already competed.

After looking at the products, I think you could drop the bulk glutamine. Ultra Whey Pro, Atomic 7 and Animal PM contain glutamine. It should be plenty enough to replenish your l-gluatmine levels. Atomic 7 is awesome stuff, which flavor are you thinking about getting? I've had Black Cherry Bomb and Watermelon...both were awesome. Also, what are you doing for omegas? I'd throw some fish oil in there, or highly recommend Animal Omega...you get a bunch of really good omegas and EFAs for a decent price.

http://www.bodybuilding.com/store/univ/animalomega.html
http://www.bodybuilding.com/store/univ/fish-oil.html

I'd get one of those to replace the glutamine...for general health purposes.

[mdritter]

Ya that's a great idea J...def going with black cherry bomb....ya animal omega is prob what I'll run in the glutamine place...thanks

[mdritter]

work was a bit crazy today....grabbing a newspaper tomorrow and will snap my pre HRT pics along with my starting weight and daily macros and such....hope everyone rests up for the weekend because come Monday its on! Looking forward to following all your logs

[J_Dieter]

work was a bit crazy today....grabbing a newspaper tomorrow and will snap my pre HRT pics along with my starting weight and daily macros and such....hope everyone rests up for the weekend because come Monday its on! Looking forward to following all your logs

Weekend is rest for me...outside of cardio! Haha. Have a much needed date night with my wife to go watch Hunger Games...I just finished reading the first book and it was excellent.

[mdritter]

Weekend is rest for me...outside of cardio! Haha. Have a much needed date night with my wife to go watch Hunger Games...I just finished reading the first book and it was excellent.

Sounds good man...enjoy

[mdritter]

well last night before the official start of the 12 week journey....best of luck to everyone. looking forward to following all of your logs along with your progression.

Looks like starting weight is gonna be right around 195...will get my official weight in the A.M.

[naturalguy]

subb'd

[mdritter]

well since everyone and there mom does chest in my gym on monday's today i plan on tearing my shoulders to shreds....time to kick start this thing of right....downing my clydes hard lemonade as we speak....gonna be insane!!!

[mdritter]

day #1 of HRT is in the books....had a great, but brutal shoulder session...

HS shoulder press--3 sets of 8 +6
lat raises--3 sets of 8 + 6
db seated shoulder press--3 sets of 8 +6
upright rows--3 sets of 8 +6
HS shrugs--3 sets of 8 +6

100 total reps of abs, crunches/hanging knee raises
20 mins on treadmill + 30 min walk with dogs tonight in addition to some foam rolling.

pre workout shock
post workout ultra whey pro cookies and cream

gonna do some damage to my back tomorrow!

diet for right now

breakfast 3 whole egss + 3 egg whites, whole wheat toast, 2 cups coffee
meal 2--8 oz chicken breast 1/2 white potato, 1 cup greens
meal 3--6 oz steak, 1/2 white potato, 1 cup greens
meal 4--2 scoops real gains + 1 scoop ultra whey pro/along with peanut butter sandwich on WW bread
meal 5--6 oz ground beef, mixed with quinoa and 1 serving veggies
meal 6--4 whole eggs, 1 cup hash browns, 1 cup yogurt with granola and dried cranberries added.

[mdritter]

Realized after today's session I wasn't doing the correct rep range got some diet corrections to make...looking forward to tomorrows workout

[J_Dieter]

Realized after today's session I wasn't doing the correct rep range got some diet corrections to make...looking forward to tomorrows workout

Looks like your reps are good, but if your 3 sets are working sets, might want to drop that to 2, and include a warmup set or two in there.

[blinky99]

What does HS stand for?

[mdritter]

What does HS stand for?

Hammer strength...

[mdritter]

Looks like your reps are good, but if your 3 sets are working sets, might want to drop that to 2, and include a warmup set or two in there.

Ya they were working sets today..def feel worn from it...2 is the way to go

[mdritter]

Meal one today

6 egg whites
2 whole eggs
2 cups coffee
1/2 cup oatmeal

Meal two
6 oz gr turkey
1 cup greens
1 yam....

More to come for the day!

[kcburrows]

Meal one today

6 egg whites
2 whole eggs
2 cups coffee
1/2 cup oatmeal

Meal two
6 oz gr turkey
1 cup greens
1 yam....

More to come for the day!

Looking solid bro!!! Lets get huge!

[mdritter]

Looking solid bro!!! Lets get huge!

Hell yah man....

[mdritter]

today's session Back...

wide grip pullups--2 x 8+6
chest supported t bar rows--2 x 8+6
bent over db rear delt--2 x 8+6
HS lat pulls--2 x 8+6
seated cable rows--2 x 8+6

30 mins of cardio on treadmill and 300 total reps of abs.....ouch, my sides are killing me!

took my shock pre workout/water and atomic 7 intra/ultra whey pro cookies and cream post workout

[brad23]

today's session Back...

wide grip pullups--2 x 8+6
chest supported t bar rows--2 x 8+6
bent over db rear delt--2 x 8+6
HS lat pulls--2 x 8+6
seated cable rows--2 x 8+6

30 mins of cardio on treadmill and 300 total reps of abs.....ouch, my sides are killing me!

took my shock pre workout/water and atomic 7 intra/ultra whey pro cookies and cream post workout

Good job man! Rest day tomorrow?

[mdritter]

http://www.youtube.com/watch?v=mULZmrJGqGM&feature=youtu.be

[mdritter]

Good job man! Rest day tomorrow?

Hell yes man...def a needed one, just some cardio/foam rolling and some good eating.

[brad23]

Hell yes man...def a needed one, just some cardio/foam rolling and some good eating.

Same here bro!

[mdritter]

Same here bro!


Nice...enjoy!

On a side note my back is wrecked today...lats are sore and tight...some foam rolling, ab work, and cardio is all I got planned today.

[kcburrows]

On a side note my back is wrecked today...lats are sore and tight...some foam rolling, ab work, and cardio is all I got planned today.

You tore that **** up I see...Way to go bro!!!

[brad23]

Nice...enjoy!

On a side note my back is wrecked today...lats are sore and tight...some foam rolling, ab work, and cardio is all I got planned today.

I'm doing nothing lol. I was told no Cardio. My Chest is tight but I've been doing HRT for awhile so I'm a bit accustom to it.

[mdritter]

You tore that **** up I see...Way to go bro!!!

Thanks man...it was brutal for sure...hitting up arms tomorrow

[mdritter]

I'm doing nothing lol. I was told no Cardio. My Chest is tight but I've been doing HRT for awhile so I'm a bit accustom to it.

Nice...enjoy doing nothing...lol

[mdritter]

received my care package today, a huge thanks again for sending us out those, couldnt have come at a better time, my back is getting sorer by the minute, foam rolled a lot today and downed some Animal Flex...hopefully feeling less beat up tomorrow for my arm session...hopefully gonna post a vid of a few exercises to get Rage's opinion and critique and will post my impressions and such.

side note diet for today as follows..

meal one 5 egg whites, 2 whole eggs and 1/2 cup oatmeal
meal 2 6 oz chicken breast with 1 cup greens
meal 3 8 oz beef flank steak with 1/2 cup mashed potatoes
meal 4 6 oz ground turkey with 1/4 cup brown rice
meal 5 same as 2..
meal 6 ultra whey pro shake, made with skim milk.

also pre cooked enough ground turkey tonight and chicken breasts for the next 5 days so pretty pumped about that.

[J_Dieter]

received my care package today, a huge thanks again for sending us out those, couldnt have come at a better time, my back is getting sorer by the minute, foam rolled a lot today and downed some Animal Flex...hopefully feeling less beat up tomorrow for my arm session...hopefully gonna post a vid of a few exercises to get Rage's opinion and critique and will post my impressions and such.

side note diet for today as follows..

meal one 5 egg whites, 2 whole eggs and 1/2 cup oatmeal
meal 2 6 oz chicken breast with 1 cup greens
meal 3 8 oz beef flank steak with 1/2 cup mashed potatoes
meal 4 6 oz ground turkey with 1/4 cup brown rice
meal 5 same as 2..
meal 6 ultra whey pro shake, made with skim milk.

also pre cooked enough ground turkey tonight and chicken breasts for the next 5 days so pretty pumped about that.

Jelly! You got your package already...arghhhh...haha! Where are you located? I need to get me one of those foam rollers!

[mdritter]

Jelly! You got your package already...arghhhh...haha! Where are you located? I need to get me one of those foam rollers!

yah came today...live in northwest ohio...toledo area, love the foam roller would def suggest one, really great after back and leg days for sure. where you at in michigan?

[J_Dieter]

yah came today...live in northwest ohio...toledo area, love the foam roller would def suggest one, really great after back and leg days for sure. where you at in michigan?

The Upper Peninsula...an hour west of Marquette.

[mdritter]

The Upper Peninsula...an hour west of Marquette.

gotcha...bet you get it tomorrow.

[mdritter]

first arm session done....brutality to say the least, here is how it went down

cgbp smith--60 per side x 2 sets of 8 +6
standing db curls--30 x 2 sets of 8 +6
tricep pushdowns--stack x 2 sets of 8 +6
preacher db curls--30 x 2 sets of 8 +6
lying db tri ext--30 x 2 sets of 8 +6
rev cable curls--4 sets of 12

300 total reps of abs + 30 mins on eliptical

side note worst part is my abs...seriously hurt like none other....laughing is not an option at the moment without tears...gonna hit some legs tomorrow with some video of a few exercises and chest prob on saturday with sunday being a rest day....how's everyone else doing???

how much time in between sets are u all doing?

http://www.youtube.com/watch?v=DG3dFGG1AZg&feature=youtu.be

[brad23]

first arm session done....brutality to say the least, here is how it went down

cgbp smith--60 per side x 2 sets of 8 +6
standing db curls--30 x 2 sets of 8 +6
tricep pushdowns--stack x 2 sets of 8 +6
preacher db curls--30 x 2 sets of 8 +6
lying db tri ext--30 x 2 sets of 8 +6
rev cable curls--4 sets of 12

300 total reps of abs + 30 mins on eliptical

side note worst part is my abs...seriously hurt like none other....laughing is not an option at the moment without tears...gonna hit some legs tomorrow with some video of a few exercises and chest prob on saturday with sunday being a rest day....how's everyone else doing???

how much time in between sets are u all doing?

http://www.youtube.com/watch?v=DG3dFGG1AZg&feature=youtu.be

Legs are fun........lol. Good job on arms!

[mdritter]

Legs are fun........lol. Good job on arms!

Thanks man....ya looking forward to pounding my legs.

[mdritter]

Meals today

Meal one 4 egg whites 3 whole eggs
Meal 2 6 oz gr turkey 1/3 cup br rice
Meal 3 6 oz chicken breast 1/3 cup br rice
Meal 4 6 oz gr turkey 1/3 cup br rice
Meal 5 shake
Meal 6 to come.....

Gonna post up a video of today's leg session tomorrow morning with my weekly confessional..hope everyone else is tearing it up!

[mdritter]

Today's diet

Meal one 6 egg whites 2 whole eggs
Meal 2 6 oz gr turkey 1/3 cup rice
Meal 3 10 oz ham with yam and 1 cup greens
Meal 4 6 oz gr turkey 1/3 cup rice
Meal 5 uwp cookies and cream shake
Meal 6 to come...

Hope everyone's weekend was productive

Ginna post confessional and training vid tomorrow....peace

[mdritter]

Today's leg session

Leg ext. 130 x 2 sets of 8 +6
Vertical leg press. 4 plates per side x 2 sets of 8+6
Seated leg curl 2 sets of 8+6 with 130#
stiff legged deads. 185 x 2 sets of 8+6
Ham blasters 2 sets of 8 +6
Abs 200 total reps

Legs felt great at start...but by the end they were shot..def foam rolling and flex and pm tonight...arms tomorrow!

[mdritter]

Arm session today...pure brutality

standing db curls 30 x 2 sets of 8+6
Tricep push downs stack x 2 sets of 8+6
Preacher 1 arm curl 30# x 2 sets of 8+6
Skulls 35pps x 2 sets of 8+6
1 arm Tricep ext 2 sets of 8+6
Rev curls with fat gripz 2 sets of 15

200 reps of abs and 30 mins of cardio

Shock pre workout
A7 intra
Ultra whey pro post

[mdritter]

Shoulder and traps today

Hs mil press 1pps+15 x 2 sets of 8+6
Seated db mil press 40 x 2 sets of 8+6
Hs shrugs 3pps x 2 sets of 8+6
Db lat raise 20# x 2 sets of 8+6
Bo rear delts 35 x 2 sets of 8+6
Cable upright rowz 2 sets of 8+6

300 total reps of abs + 30 mins of cardio

[mdritter]

Meal 1 6 egg whites
Meal 2 6 oz gr beef 1/3 cup of br rice
Meal 3 6 oz chicken breast 1 cup greens
Meal 4 6 oz steak 1 cup of greens
Meal 5 ultra whey pro c and cream shake
Meal 6 .....to come

[russ d]

Nice workouts! Are you working abs everyday?

[mdritter]

Thanks man...not working them everyday...but prob 5 days a week

[mdritter]

meal one--6 egg whites, 2 cups of coffee with creamer
meal 2--6 oz gr turkey with 1/3 cup rice
meal 3--8 oz chicken breast with 1 cup greens
meal 4--10 oz beef flank steak, 1 yam, and 1 cup greens
meal 5--ultra whey pro shake cookies and cream
meal 6--to come later

[mdritter]

HS lat pull downs--2pps x 2 sets of 8 +6
chest supported t bar rowz--1 plate + 20lbs x 2 sets of 8 +6
seated cable rows--160 x 2 sets of 8 +6
narrow grip pullups--2 sets of 8 +6 on assisted chin machine
kroc rows with fat gripz 2 sets with 45's x 2 sets of 8 +6

200 total reps of abs followed by 30 pwo cardio

animal rage pre workout
atomic 7 intra
ultra whey pro strawberry banana post

[blinky99]

good work, lota people getting lucky in the HP torrent thread, think they are lucky enough to get the 6LB'er?

[mdritter]

good work, lota people getting lucky in the HP torrent thread, think they are lucky enough to get the 6LB'er?

Prob the 3.2 # but still would be great..although with my low carbs prolly wouldn't workout quite yet...maybe some torrent zero

[blinky99]

Prob the 3.2 # but still would be great..although with my low carbs prolly wouldn't workout quite yet...maybe some torrent zero

They only have a 1.1 or 6.1 LB version of HP flavor torrent, ya was thinking about T-zero myself...

[mdritter]

They only have a 1.1 or 6.1 LB version of HP flavor torrent, ya was thinking about T-zero myself...

I'm guessing they will take the 1.1 then..,6.1 seems real generous, live torrent zero, pretty much just using the basics right now...thinking of adding stak, cuts, and torrent zero for last 6 weeks

[mdritter]

Hrt chest workout

Hs chest press 70 per side x 2 sets of 8+6

Smith inline press 60 per side x 2 sets of 8+6

Flat db flyes 45# x 2 sets of 8+6
Decline bb press x 2 sets of 8+6
200 reps of abs 30 mins cardio boom!

[mdritter]

Today's meals

Meal 1 6 egg whites
Meal 2 6 oz gr turkey 1/3 cup rice
Meal 3 8 oz ch breast 1/3 cup rice
Meal 4 turkey tacos (5)
Meal 5 ultra whey pro cookies/cream
Meal 6...to come

[mdritter]

Got my meals in for yesterday also 45 mins of cardio and 150 total reps of abs, it was my wife and my 5 year anniversary so went out to dinner for my cheat meal.. 8 oz filet with mashed potatoes and asparagus with a side of fried ravioli. Felt soooo full afterwards. Taking today off from training just gonna get my cardio in and do a little an work... Will get my vids and numbers up on check in thread either this evening or Monday morning.

[mdritter]

Weighed in this morning at 190.4, like a 4 lb drop from last week, was really strict with diet, with exception to my cheat meal...vid and other info will be put in check in thread later today

[mdritter]

Meal 1 6 egg whites
Meal 2 8 oz ch breast 1/3 cup rice
Meal 3 6 oz gr beef 1 cup broccoli
Meal 4 8 oz chi breast 1 cup broccoli
Meal 5 ultra whey pro shake c & cream
Meal 6 to come...

[kcburrows]

Weighed in this morning at 190.4, like a 4 lb drop from last week, was really strict with diet, with exception to my cheat meal...vid and other info will be put in check in thread later today

Looking good in here man, solid drop! hat did you have for your cheat meal? Or should I say your earned meal?

[mdritter]

Today's meals

1 7 egg whites
2 6 oz gr beef 1/3 cup rice
3 ultra whey pro c & cream
4 8 oz ch breast 1 cup broccoli
5 6 oz gr beef 1 cup broccoli
6..... To come

45 mins cardio 300 reps of abs
Legs on tap for tomorrow

[mdritter]

Leg day today

Leg extensions 150 x 2 sets of 8+6
Leg press 7pps x 2 sets of 8+6
Ham blasters 2 sets of 8+6
Rev hack squats 2 pps x 2 sets of 8+6
Bulgarian split squats 2 sets of 8+6

30 mins cardio 200 reps of abs

[russ d]

Good workout!

[mdritter]

Good workout!

Thanks man

[mdritter]

Back Hrt

Hs lat pulls 2pps + 10 x 2 sets of 8+6
Tbar rows 3plated x 2 sets of 8 +6
Wide grip chins 2 sets of 8+6
Cable rows 160 x 2 sets of 8+6
2 sets of rear delts and 3 sets of hypers
200 total reps of abs cardio tonight

[mdritter]

Staying on course with my meals
Got 40 mins of cardio in
300 total reps of abs chest tomorrow!

[mdritter]

Chest session

Machine incline press 120x2 sets of 8+6
Machine flat press 120 x 2 sets of 8+6
Crossovers 2 sets of 8+6
Hs wide grip press 2 sets of 8+6
30 mins cardio
150 total reps of abs

[mdritter]

Got my shoulder workout in today

Machine press 90 x 2 sets of 8+6
Db lat 25# x 2 sets of 8+6
Front raises 2 sets of 8+6
Upright rowz 2 sets of 8+6
Smith machine 2 sets of 8+6
Cardio 30 mins off from abs

[blinky99]

how do you break down your ab reps?

[mdritter]

how do you break down your ab reps?

I do 5 sets til failure on decline bench usually 50, 35, 30
Then hanging knee raises 3 sets of 25
Then rope on cable machine 3 sets of 35ish or til failure.

[blinky99]

nice

[mdritter]

Pounded my legs today

Leg ext 150 x 2 sets of 8+6
Smith machine squats 2pps +25 x 2 sets of 8+6
Leg press 7pps x 2 sets of 8+6
Seated leg curl 130 x 2 sets of 8+6
Calves
30 mins cardio
200 reps of abs

[huafist]

Looks like it was a great day bro!

[mdritter]

Looks like it was a great day bro!

Good day ...but the soreness is kicking in already!

[huafist]

Good day ...but the soreness is kicking in already!

I'll be feeling it tomorrow lol ; I was in Pump City when I left the gym today thanks to 2 scoops of Shock Therapy lol

[mdritter]

I'll be feeling it tomorrow lol ; I was in Pump City when I left the gym today thanks to 2 scoops of Shock Therapy lol

Nice! I have been doing shock rage combo

[huafist]

Nice! I have been doing shock rage combo

What flavors? I've thought about doing that too, but I don't think grape ape and slaughtermelon will go that well together lol

[mdritter]

standing db curls 40# x 2 sets of 8 +6
skulls--90 x 2 sets of 8+6
preacher--25 per side x 3 sets of 8+6
lying tri ext--35 x 2 sets of 8+6
rev curls with fat gripz x 2 sets of 8+6
pushdowns with triangle bar--stack x 2 sets of 8+6
rev cable curls--2 sets of 10
30 mins cardio
200 reps of abs

diet has been on point lately getting all my macros in and not going over on carbs and fats...its weird cuz im about 7lbs lighter but damn i feel fuller and bigger and starting to see my abs again....hot damn!

[kcburrows]

lookin solid in here bro!!! Big time arm workout...keep them guns under control!!

[mdritter]

lookin solid in here bro!!! Big time arm workout...keep them guns under control!!

thanks KC...looking good yourself, how things going? diet/workouts n such?

[brad23]

standing db curls 40# x 2 sets of 8 +6
skulls--90 x 2 sets of 8+6
preacher--25 per side x 3 sets of 8+6
lying tri ext--35 x 2 sets of 8+6
rev curls with fat gripz x 2 sets of 8+6
pushdowns with triangle bar--stack x 2 sets of 8+6
rev cable curls--2 sets of 10
30 mins cardio
200 reps of abs

diet has been on point lately getting all my macros in and not going over on carbs and fats...its weird cuz im about 7lbs lighter but damn i feel fuller and bigger and starting to see my abs again....hot damn!

Its amazing what a good diet can do for you. Killer workout to bro. I need to and have been wanting to get some of those Fat Gripz. They are awesome.

[kcburrows]

thanks KC...looking good yourself, how things going? diet/workouts n such?

Its going good man, it cool seeing my body change from week to week. Still motivated still going hard and strong i love this **** man!!!

[mdritter]

Back session

Hs lat pulls 2pps+15 x 2 sets of 8+6
Tbar rows 3plates x2 sets of 8+6
Wide grip chins 2 sets of 8+6
Seat cable rows 160 x 2 sets of 8+6
Hypers 3 sets 15
Cardio 30 mins
Abs 200 reps
Boom!

[mdritter]

Today's meals

4 egg whites 2 whole eggs
8 oz top sirloin 1/3 cup rice
6 oz chicken breast 1/4 cup rice
8 oz top sirloin 1 cup broccoli
1 can tuna with 2 cups greens and fat free vinagarette
Meal 6 to come....

[mdritter]

Meal 1 4 whole eggs 3 egg whites
Meal 2 6 oz top sirloin 1/4 cup rice
Meal 3 6 oz gr beef 1/3 cup rice
Meal 4 8 oz top sirloin 1 cup broccoli
Meal 5 ultra whey pro shake
Meal 6.....to come

[mdritter]

No gym today cardio 40 mins and 150 reps of abs....nuff said!

[mdritter]

Meal 1 4 whole eggs 2 egg whites
Meal 2 8 oz gr beef 1/3 cup rice
Meal 3 1 can tuna 1 cup greens
Meal 4 cheat meal potato crusted tilapia 1 cup broccoli 1 cup spaghetti

[mdritter]

Got cardio and abs and chest and shoulders in today

Hs press 2pps x 2 sets of 8+6
Mil smith machine 2 sets of 8+6
Flat db press 55 x 2 sets of 8+6
Lat raises 25# 2 sets of 8+6
Upright rowz 2 sets of 8+6
Incline hs press 2 sets of 8+6
Shrugs 2 sets of 8+6
200 abs + 30 mins cardio

Knew with having to do chest and shoulders it was gonna be brutal so took the monster 1 serving rage 1 serving shock....boom!

[russ d]

Nice work.

[mdritter]

Nice work.

Thanks man

[mdritter]

yesterday's leg session short but brutal

smith machine squats--few warmups--235 x 2 sets of 8+6
smith machine front squats--45 per side x 2 sets of 8+6
leg press--6 plates +25 per side x 2 sets of 8+6
leg extensions--160 x 2 sets of 8+6
30 mins cardio and 200 reps of abs

starting today my cardio is bumped up to 45 mins....wooohooo

[mdritter]

todays brutal arm workout

db curls--40 x 2 sets of 8+6
smith machine cgbp--60 per side x 2 sets of 8+6
preacher--25 per side x 2 sets of 8+6
dips--bw 2 sets of 8+6
rev curls/many sets with fat gripz
pushdowns--2 sets of 8+6

200 reps of abs

45 mins cardio toight

[russ d]

Good workout

[mdritter]

Shoulder session

Warmups
Mil smith press 55 per side x2 sets of 8+6
Lat raises 25 x2 sets of 8+6
Upright rowz 2 sets of 8+6
Rear delts 2 sets if 8+6
Hs shrug 2pps +25 x 2 sets of 8+6
45 mins cardio 150 reps of abs!

Tomorrow off except 45 mins cardio

[mdritter]

meal one 3 whole eggs 4 egg whites
meal 2 8 oz ground turkey 1 cup brocoli
meal 3 8 oz tilapia 1.5 cups brocoli
meal 4 chicken stir fry (chicken, brocoli, greeen peppers, carrots)
meal 5 ultra whey pro shake
meal 6 8 oz turkey burger with lettuce used instead of bun.....watching those carbs....

no gym today, 45 mins of cardio and some core work!

deadlift video tomorrow....the bar has been set at 275, so i must raise it up a bit...aiming for 335.

[mdritter]

Back session

Deads 325 x 1 set of 8+5.99...lol
Cg pull downs 150 x2 sets of 8+6
Hs rows 2 plates +25 x 2 sets of 8+6
Hs lat pulls 2pps+15 x2 sets of 8+6

45 mins cardio and abs

[russ d]

Nice job on the deads

[mdritter]

Chest workout

Hs chest press 2pps 2 sets of 8+6
Smith incline 55 per side 2 sets of 8+6
Flat db press 55 x 2 sets of 8+6
Flat db flyes 45 x 2 sets of 8+6
Incline db press 45 x 2 sets of 8+6

45 mins cardio done!

[mdritter]

5-6 45 mins cardio and that was it...nothing special to report.

[mdritter]

Db curls 40 x 2 sets of 8+6
Skulls 35 per side x 2 sets of 8+6
1 arm preacher 35 x 2 sets of 8+6
Dips bw x 2 sets of 8+6
Rev curls
Push downs stack x 2 sets of 8+6
45 mins cardio

[huafist]

Db curls 40 x 2 sets of 8+6
Skulls 35 per side x 2 sets of 8+6
1 arm preacher 35 x 2 sets of 8+6
Dips bw x 2 sets of 8+6
Rev curls
Push downs stack x 2 sets of 8+6
45 mins cardio

Looking good brother!

[mdritter]

Hrt back day

Deads 320 x 8+6
Hs lat pulls 2pps +10 x 2 sets of 8+6
Cable rows 180 x 2 sets of 8+6
Hs t bar 2 plates x 2 sets of 8+6
abs and 45 mins cardio....boom!

[mdritter]

Leg day

Seated leg curl 120 x 2 sets of 8+6
Leg extensions 140 x2 sets of 8+6
Machine leg press 400 x 2 sets of 8+6
Sldl 185 x 2 sets of 8+6
ham blasters 2 sets of 8+6
150 reps of abs

[russ d]

Congrats on winning the deadlift comp.

[mdritter]

Congrats on winning the deadlift comp.

Thanks man...really appreciate it

[mdritter]

Off day today in the gym...due to extreme soreness...had my cheat meal tonite 2 gyro's one chicken one beef...hit the spot!

[mdritter]

hs incline chest press--2pps x 2 sets of 8+6
smith machine incline press--1pps +10 x 2 sets of 8+6
flat db flyes--45 x 2 sets of 8+6
HS chest press--2pps x 2 sets of 8+6
crossovers--2 sets of 8+6

45 mins cardio and 150 total reps of abs

[mdritter]

meal one 2 whole eggs 2 egg whites 1/2 cup oats
meal 2--6 oz gr beef and 1/3 cup br rice
meal 3--ultra whey pro cookies and cream shake
meal 4--6 oz chicken breast, 1 cup brocolli, 1/3 yam
meal 5--same as 2
meal 6--to come....

[mdritter]

Started the day with 45 mins fasted cardio...boom! Good start

[mdritter]

Rack deads 405 x 2 sets of 8+6
Cable rows 160 x 2 sets of 8+6
Hs low row 2pps x 2 sets of 8+6
Pull ups 2 sets of 8+6
Hs lat pulls 2pps x 2 sets of 8+6

[mdritter]

Today's arm session

Db curls 40 x 2 sets of 8+6
Skulls 35 per side x 2 sets of 8+6
Preacher db 35 x 2 sets of 8+6
Dips bw x2 sets of 8+6
Rev cable curls 3 sets til failure
Rev tri ext cable 2 sets of 8+6
45 mins cardio and done !

[mdritter]

Stepped on the scale this morning at 185...damn, guess this diet and cardio thing really works..lol

[mdritter]

yesterdays leg session

leg extensions 150 x 2 sets of 8 +6
smith machine squats--2pps + 25 x 2 sets of 8 +6
ham blasters 2 sets of 8 +6
vertical leg press--4pps x 2 sets of 8 +6
100 reps of abs
softball game later.

[mdritter]

Shoulder session

Sm mach mil press 1 pps +10 X 2 sets of 8+6

Lat raises 25 x 2 sets of 8+6
Hs shrugs 3pps x 2 sets of 8+6
Upright rows 80 x 2 sets of 8+6
Rear delts 2 sets of 8+6
Cardio and abs

[mdritter]

yesterdays chest session

incline Hs press--1pps +25 x 2 sets of 8+6
flat HS press--2pps x 2 sets of 8+6
flat db flyes--45 x 2 sets of 8+6
crossovers--2 sets of 8+6
flat db press--60 x 2 sets of 8+6

cardio and abs and done!!

[mdritter]

Started off the day with a good cheat meal...stack of 6 whole grain pancakes, 4 whole eggs, 3 turkey sausage, and a small bowl of blueberries....started off day anabolic!

[mdritter]

machine leg press--stack x 2 sets of 8+6
seated leg curls--2 sets of 8+6
seated leg extensions--2 sets of 8+6
st. leg deads--2 sets of 8+6

no cardio on leg day some ab work and done!

[mdritter]

flat hs bench--2pps x 2 sets of 8+6
incline HS bench--1pps +25's x 2 sets of 8+6
skulls--35 per side x 2 sets of 8+6
db curls--40 x 2 sets of 8+6
dips--2 sets of 8+6
rev curls with fat gripz 2 sets of 8+6
cable crossovers--2 sets of 8+6
db flyes--50's x 2 sets of 8+6

40 mins of cardio and some ab work!

[mdritter]

Yesterday's meals

Meal one 2 while eggs 3 egg whites 1/2 cup oats

Meal 2. 8oz ch breast 1 cup broccoli
Meal 3. 8oz chicken over greens and onions
Meal4. Ultra whey pro shake over skim milk
Meal 5. Homemade breakfast wrap 6 egg whites in ww tortilla
Meal 6 ultra whey pro shake

[mdritter]

Shoulders

Hs mil press2 pps 2 sets of 8+6
Smith Mach mil press 1pps25 x 2 sets of 8+6
Lat raises25 x 2 sets of 8+6
Rear delts 2 sets of 8+6
Hs shrugs3pps x 2 sets of 8+6
200 reps of abs 30 mins on treadmill

Boom!

[mdritter]

Back session

Wide grip lat pulls 140 x 2 sets of 8+6
Hs low row 90 per side x2 sets of 8+6
Wide grip Pullups 2 sets of 8+6
Seated cable row 160 x 2 sets of 8+6
Hypers 2 sets of 20
35 mins cardio...another 30 with dogs tonite

[mdritter]

Legs

Squats 135 x8+6, 185 x 8+6, drop 135 x 20

Leg ext 140 x 2 sets of 8+6
Leg press 6 pps x 2 sets of 8+6
Ham blasters 2 sets of 8+6

45 min walk with dogs

[mdritter]

Shoulder session

Smith Mach mil press 60 per side x 2 sets of 8+6
Lat raises 25 x 2 sets of 8+6
Rear delts 2 sets of 8 +6
Upright rowz 2 sets of 8 +6
30 mins on elliptical and 200 abs

Boom, beef flank on the grill!

[mrdead]

Oh hai...

[mdritter]

Well had a good ****ing cheat meal this morning...8 whole wheat pancakes, 1 blueberry muffin, 3 whole eggs, 5 pieces of turkey bacon and a huge glass of oj...although no carbs for the rest of the day...,hello chicken, hello broccoli..lol

[brad23]

Well had a good ****ing cheat meal this morning...8 whole wheat pancakes, 1 blueberry muffin, 3 whole eggs, 5 pieces of turkey bacon and a huge glass of oj...although no carbs for the rest of the day...,hello chicken, hello broccoli..lol

Sounds fun lol. I just had my cheat meal. Had breakfast for dinner!

[mdritter]

back session

deads--2 sets of 325 x 8+6 then did 2 sets of 405 x 5
wide grip lats --2 sets of 8+6
hypers
wide grip pullups--2 sets of 8+6
HS low row-2 sets of 8+6
30 mins cardio and 200 reps of abs

[mdritter]

Hard to believe we are down to the last few days of this contest...personally I xm going to continue to run Hrt for awhile and see if my progression continues..I had a solid arm day yesterday and going to get my back session in today or tomorrow as well as some more posing practice...again best of luck to everyone...peace

[mdritter]

Combined some chest and tris today

Skulls 35 per side x2 sets of 8+6
Push downs stack x 2 sets of 8+6
Cgbp 155 x 2 sets of 8+6

Hs chest press 80 per side x 2 x8+6
Incline smith 60 per side x2x 8+6
An work and 20 mins on elliptical boom!

[mdritter]

Shoulders

Hs 65 per side x 2 sets 8+6
Lat raises 25 x2 sets of 8+6
Rear delts 30 x 2 sets of 8+6
Smith mil 60 per sidex 2 sets of 8+6

25 mins cardio and Ab work

[mdritter]

Back session

Deads 225 x 2 sets of 8+6
Then 315 x 5, 405x 3, 430 x1

Cable rows 160 x 2 sets if 8+6
Lat pulls 2 sets if 8+6
25 mins cardio and done!

[mdritter]

Arms

Cgbp 155 x 2 sets of 8+6
Db curls 40 x 2 sets of 8 +6
Skulls 35 per side x 2 sets of 8+6
Preacher 2 sets of 8+6
Push downs stack 2 sets of 8+6
Rev curls 4 total sets

[mdritter]

Shoulders

Db mil press 40 x 2 sets of 8+6
Seated lat raises 25 x 2 sets of 8+6
Rear delts 2 sets of 8+6
Upright rows 2 sets of 8+6
Seated mil press machine 2 X8+6
30 mins cardio and done

Thinking of taking the rest of week off and take a page from rages book and go to something different for a few weeks...531 it is!

[blinky99]

you still going too? awesome

[mdritter]

you still going too? awesome

Actually just switched up to more of a pl routine at the moment 531 figured I'd give my body a break from Hrt for now..don't Plan on going to far from routine tho made too many gains and also still following rages diet

[brad23]

Actually just switched up to more of a pl routine at the moment 531 figured I'd give my body a break from Hrt for now..don't Plan on going to far from routine tho made too many gains and also still following rages diet

AWESOME! I'm still following Rages macros as well. Is it crazy I can already feel that I've added some size lol. I might have to try that 531 one day. I'm try training #19 on animal now.

[jeffersd702]

Dedicated

[jacopsaj]

Nice updates man!