KCBURROWS hrt solo contest 2

[kcburrows]

Whats up guys? This is my official thread for the HRT Solo Contest season 2. This is where I will log each workout, diet, confessionals, and any other random thoughts I may have as well as weekly videos. So follow my journey through hell with Rage and the rest of the gang as we raise the bar to transform our bodies, as we never have before! Feel free to comment or fire any question I may be able to answer

[J_Dieter]

I'm in bro. Lets get at it. Welcome to Hell my friend. :D

[kcburrows]

I'm in bro. Lets get at it. Welcome to Hell my friend. :D

Yes Sirrr...Lets go at it hard man!! Lets push each other to the limit! I was glad to see you got in!

[J_Dieter]

Yes Sirrr...Lets go at it hard man!! Lets push each other to the limit! I was glad to see you got in!

You too man! I'm excite!

[chrisbartley]

Good luck Bro!

[kcburrows]

Good luck Bro!

Thanks man..Same to you

[brad23]

Whats up guys? This is my official thread for the HRT Solo Contest season 2. This is where I will log each workout, diet, confessionals, and any other random thoughts I may have as well as weekly videos. So follow my journey through hell with Rage and the rest of the gang as we raise the bar to transform our bodies, as we never have before! Feel free to comment or fire any question I may be able to answer

Good luck bro!

[whiteoleander]

I'm in bro. Lets get at it. Welcome to Hell my friend. :D

^^ This

[rewaste]

Time for fun good luck.

[kcburrows]

As far as the diet I have been on a modified cut as of late. Cant wait for Tom's advice on this, so I can really get things straight and go after it but Macros break down Proteins:275 Carbs 125g Fats 75g (slightly higher for energy purposes) Like I said its a work in progress, but willing to change anything I need to!

[mdritter]

hell ya man....you know im in for this...subbed to this transformation!!

[huafist]

Subbed, good luck bro!

[TreeTrunkLegs]

Best of luck brotha. In for this.

[kcburrows]

Best of luck brotha. In for this.

Thanks Christian, Your a huge inspiration, you were looking big as hell at the cage!!! Keep up the wok brother!! What are you weighing in at these days??

[russ d]

Good luck

[kcburrows]

Man taking these before pics was extremely embarrassing....victim of bad bulking advice and not listening to my body. The longer i'm in the game I realize more and more the importance of learning and knowing your body. I cant wait to see the end of the 12 weeks through hell! Its gonna be a hot ride, but results will be nothing short of extreme!

[kcburrows]

As Far as my supplementation goes for the contest I'm going to Stick with the Pak,Flex, Shock Therapy, that we get, which is badass as hell that Universal goes out of their way to help us out. I will also be adding Animal Nitro, and a Whey Isolate for those situations in which I cant get a meal in, but I'm going to try and get all my macros in from whole food. I welcome all suggestions and all advice is more than welcomed!

[mdritter]

As Far as my supplementation goes for the contest I'm going to Stick with the Pak,Flex, Shock Therapy, that we get, which is badass as hell that Universal goes out of their way to help us out. I will also be adding Animal Nitro, and a Whey Isolate for those situations in which I cant get a meal in, but I'm going to try and get all my macros in from whole food. I welcome all suggestions and all advice is more than welcomed!

Sounds great man....tear it up!

[kcburrows]

Sounds great man....tear it up!
Thanks man... we both will tear it up for sure

[J_Dieter]

As Far as my supplementation goes for the contest I'm going to Stick with the Pak,Flex, Shock Therapy, that we get, which is badass as hell that Universal goes out of their way to help us out. I will also be adding Animal Nitro, and a Whey Isolate for those situations in which I cant get a meal in, but I'm going to try and get all my macros in from whole food. I welcome all suggestions and all advice is more than welcomed!

I think this looks good man! Keep it simple for your supplements is best way to go. If you want to add something else, I would look into Animal Omega or Universal Fish Oil for general health purposes.

[kcburrows]

I think this looks good man! Keep it simple for your supplements is best way to go. If you want to add something else, I would look into Animal Omega or Universal Fish Oil for general health purposes.
thanks bro i havent tried the omega yet but heard great things about it! I like keeping things simple. i think the biggest mistake people make in this game is overcomplicating things

[chrisbartley]

hey cant wait to follow your progress keep with it. Mondays COMING!

[kcburrows]

The Today has finally arrived:

Today is monday and I woke up with a definite spring in my step anxiously awaiting the day! To me its so much more than a contest, its a once in a lifetime opportunity. For the people that truly know me they know one thing I absolutely love is the Universal/Animal company, and its been a dream of mine since I first starting bodybuilding to be an Animal sponsored athlete. To me that is the ultimate reward and trophy I have said many times in public and on forums that when I get to the level where my physique will be good enough to recieve sponsorships from people I will turn everyone of them down and wait on Universal's call. So thats why I am taking this contest personally to get in the best shape ever and work harder than ever, diet harder than ever, whatever it takes to make an impression. Thats why I am so ready for this contest and i'm ready to tear it up!!

[kcburrows]

Funy Side note:

So this has nothing to do with the contest but I thought it was funny anyway. I have been helping my mom along with her diet so in an effort to make sure she stops buying junk I have been going with her to the store. My daugther is on spring break this week, so when we got back from the store it was time to leave and I told her and she says 'well cant I just stay with gma?' then looks to my mom and says 'you dont care do you?' so of course my mom says no she doesnt care. My kid darts to the car and grabs this bag that I didnt realize she brought with her. It was filled with clothes!!! She had planned on staying there and played us all to perfection...I couldnt believe it. Thats my random story of the day...

[naturalguy]

In, get ready for the pain

[kcburrows]

In, get ready for the pain

Thanks NG...looking forward to it, thats when I thrive most, in painful situations when most give up!!!

[kcburrows]

DIET: Here is my diet for the first week until we hear from Rage, and then it will be modified to whatever he says,

MEAL 1:
8 Egg Whites
3 Whole eggs

MEAL 2:
6 oz red meat
1 c Broccolli

MEAL 3:
8 oz chicken
1 c Broccolli

MEAL 4:
Same as meal 3

Meal 5:
6 oz Chicken
1 c broccolli

PWO Torrent
Meal 6:
8 oz red meat


SUPPS:
Animal Pak
Animal Flex first thing am
Shock Therapy pre workout
Torrent/BCAA PWO
ZMA's before bed

[J_Dieter]

Funy Side note:

So this has nothing to do with the contest but I thought it was funny anyway. I have been helping my mom along with her diet so in an effort to make sure she stops buying junk I have been going with her to the store. My daugther is on spring break this week, so when we got back from the store it was time to leave and I told her and she says 'well cant I just stay with gma?' then looks to my mom and says 'you dont care do you?' so of course my mom says no she doesnt care. My kid darts to the car and grabs this bag that I didnt realize she brought with her. It was filled with clothes!!! She had planned on staying there and played us all to perfection...I couldnt believe it. Thats my random story of the day...
It's funny to see how kids work. And just imagine...we use to be like that, haha!


DIET: Here is my diet for the first week until we hear from Rage, and then it will be modified to whatever he says,

MEAL 1:
8 Egg Whites
3 Whole eggs

MEAL 2:
6 oz red meat
1 c Broccolli

MEAL 3:
8 oz chicken
1 c Broccolli

MEAL 4:
Same as meal 3

Meal 5:
6 oz Chicken
1 c broccolli

PWO Torrent
Meal 6:
8 oz red meat


SUPPS:
Animal Pak
Animal Flex first thing am
Shock Therapy pre workout
Torrent/BCAA PWO
ZMA's before bed

Are you using Torrent as your main carb source?

[kcburrows]

It's funny to see how kids work. And just imagine...we use to be like that, haha!



Are you using Torrent as your main carb source?

Yea, besides the fiberous carbs in the broccolli thats it. And to be completely honest I only have like 3 servings left, i'm finishing it up. I only do 2 scoops instead of 3 because my stomach cant handle 3 for whatever reason. I have to add extra water to my 2 scoops, or else I get a killer stomach ache

[mdritter]

solid looking meal plan KC...

[kcburrows]

solid looking meal plan KC...
Thanks bro I appreciate

[chrisbartley]

Im very interested in following your progress.

[kcburrows]

Im very interested in following your progress.
thanks man, I'm excited for everyone I think they picked an awesome group of people and we all get along great. it'll be good to root each other on as this progresses

[kcburrows]

Well The man has spoken, so I went home and adjusted all my macros to get my meal plan in order. So the new modified diet goes as follows:

Meal 1: 12 Egg whites
Meal 2: 6 oz chicken 1/4c dry measured brown rice
Meal 3: 6 oz chicken 1/4c dry measured brown rice
Meal 4: 6 oz chicken 1/4c dry measured brown rice
Meal 5: 4 oz Red meat 1/4c dry measured brown rice
Meal 6: Whey protein iso shake

Total Macros: 258g Protein 146g Carbs 24g Fat

So as far as my diet goes, I know my protein amount is a tad high but I also know I'm not getting the full protein count from an egg since I am only using the whites, so I think that will even it out. Also on the carbs I know there may be some "sleeper" carbs in the eggs and chicken that may raise that total ever so slightly. I used 1/4c dry for my measurement because the bag said the nutrition facts were dry measure so I figured out how many servings I needed which was 4. so I just measure 1c dry rice cooked it then divided the cooked rice up evenly into 4 containers. For a lot of people they'd get sick of chicken quickly and couldnt handle this much but I like structure. I like knowing I can have something and know as long as I'm eating what I put on paper i'm hitting my numbers exactly I dont want to leave any room for error here. So thats why my meals look the way they do.

[kcburrows]

Day 1 is officially in the books! I love it, the pain was intense and I was loving every minute of it. I was unconventional and did legs last night! I have never in my life pushed to the point I did last night. I take my mind to a place where I have no regard for anything except getting the weight up and doing it right! No failing, so getting stuck! Either have the **** come crashing down on me and squash me or Get it up. Thats the intense **** I love and thats the mindset I have. So on to the workout:

1) Leg Press: 2 warmup sets and 2 working sets 8+6
worked my way up to 4 plates on each side. The first working set kicked my ass, I thought I had maybe gone too heavy by my 4th neg i was dying. I was able to grind it out get my wits about me and complete the second set, but just barely. Legs were on fire already after this!

2)Hack Squat 2 working sets
45 plate on each side. This was tougher than I thought, Gut check big time!
tried adding a ten on each side but was unable to get through it. Go off striped the tens and finished my set. My quads felt spent after this!

3) Leg Extensions 3 working sets
I went way too light on my first set so I went ahead and threw another set in there just to torture myself.
I had to take a sec after these because my quads were so fried

4)Reverse Hack Squat 1 warmup set 2 work sets.
These were a little akward. I felt it in my hamstrings definitely but it took me a little bit to get correct foot positioning to really feel them.

5)Lying Leg Curl 2 working sets
Never in my life had I been so happy knowing I was at the last ecercise and only two torturous sets left. The burn was intense and I loved it, I used 120 on these. I felt every thing in my harms tightening and stretching apart, it was an awesome feeling. After finishing with those I had to just lay there a min. after i got myself together went to go stretch. I love the stretching routine with this program. Its easy to follow but so beneficial.

I took my aminos directly after stretching went home cooked up some red meat and rice ran the bath water with my friend mr epsom salt and soaked for a good 20 mins. Then got out and rolled on the foam roller (i actually just bought a 6 dollar small pvc pipe, works just the same for a fraction of the cost) and then my amazing wife massaged my legs. I told her how amazing she was to this she responds with dont worry my leg day is tomorrow and you will be returning the favor! lol Gotta love her!

[chrisbartley]

Day 1 is officially in the books! I love it, the pain was intense and I was loving every minute of it. I was unconventional and did legs last night! I have never in my life pushed to the point I did last night. I take my mind to a place where I have no regard for anything except getting the weight up and doing it right! No failing, so getting stuck! Either have the **** come crashing down on me and squash me or Get it up. Thats the intense **** I love and thats the mindset I have. So on to the workout:

1) Leg Press: 2 warmup sets and 2 working sets 8+6
worked my way up to 4 plates on each side. The first working set kicked my ass, I thought I had maybe gone too heavy by my 4th neg i was dying. I was able to grind it out get my wits about me and complete the second set, but just barely. Legs were on fire already after this!

2)Hack Squat 2 working sets
45 plate on each side. This was tougher than I thought, Gut check big time!
tried adding a ten on each side but was unable to get through it. Go off striped the tens and finished my set. My quads felt spent after this!

3) Leg Extensions 3 working sets
I went way too light on my first set so I went ahead and threw another set in there just to torture myself.
I had to take a sec after these because my quads were so fried

4)Reverse Hack Squat 1 warmup set 2 work sets.
These were a little akward. I felt it in my hamstrings definitely but it took me a little bit to get correct foot positioning to really feel them.

5)Lying Leg Curl 2 working sets
Never in my life had I been so happy knowing I was at the last ecercise and only two torturous sets left. The burn was intense and I loved it, I used 120 on these. I felt every thing in my harms tightening and stretching apart, it was an awesome feeling. After finishing with those I had to just lay there a min. after i got myself together went to go stretch. I love the stretching routine with this program. Its easy to follow but so beneficial.

I took my aminos directly after stretching went home cooked up some red meat and rice ran the bath water with my friend mr epsom salt and soaked for a good 20 mins. Then got out and rolled on the foam roller (i actually just bought a 6 dollar small pvc pipe, works just the same for a fraction of the cost) and then my amazing wife massaged my legs. I told her how amazing she was to this she responds with dont worry my leg day is tomorrow and you will be returning the favor! lol Gotta love her!

GOOD JOB MAN!!! LOOKS GOOD! How much did you do on the leg ext.?

[kcburrows]

GOOD JOB MAN!!! LOOKS GOOD! How much did you do on the leg ext.?
first set i did 85 and it was way light then i bumped it ti 115 and i was definitely feeling it on those. By the 3rd neg my **** felt like someone had a blow torch on my quads!!

[chrisbartley]

first set i did 85 and it was way light then i bumped it ti 115 and i was definitely feeling it on those. By the 3rd neg my **** felt like someone had a blow torch on my quads!!

hahaha i actually laughed lol!!! I did legs today and hit the leg ext, man lol i know EXACTLY what you mean by torches in the quads haha **** was burnin!!

[brad23]

first set i did 85 and it was way light then i bumped it ti 115 and i was definitely feeling it on those. By the 3rd neg my **** felt like someone had a blow torch on my quads!!

Hahahaha, Me and legs have a love hate relationship going on right now lol. More hate than love. More like a couple who will fight just so they can have make-up s.........I think I'm telling you guys to much lol.

[mdritter]

Great start kc...killer leg session

[russ d]

Nice workout keep it up!

[kcburrows]

Hahahaha, Me and legs have a love hate relationship going on right now lol. More hate than love. More like a couple who will fight just so they can have make-up s.........I think I'm telling you guys to much lol.

Ha thats some funny **** right there!!! but yea I know exactly what you mean. I just started doing hacks again a few weeks ago and my first set i was thinkin **** this ****. but after i pushed through my 3rd set i went to rub my knees and the teardrop around my quads were pumped and swollen as hell...love-hate for sure!!

[kcburrows]

Great start kc...killer leg session


Nice workout keep it up!

Thanks fellas, just trying to keep up with the pace you guys set!!

[kcburrows]

Day 2 is officially in the books. I took the day off from training last night. Went to the gym put my wife through her workout and then did 30 mins of cardio. Thank god I was able to put sportscenter on and forget about the time. Tonight I'll go in and hit chest and tri's. Then tomorrow is Reds opening day and also my anniversary so I'm going to have to sneak my food into the ball park. So lets keep our fingers crossed on that. No excuses. We gotta get it done.

Diet today was on point.
Meal 1: 12 egg whites 2 cups coffee
Meal: 2,3,4, 6 oz chicken 1/4c Rice
Meal 5: 10oz tuna 1/4c Rice
Meal 6: Shake

On a side note I got offered a part time position at my gym! I was doing deads the other day and the owner was training a client and overheard him saying he was probably going to hire someone for saturday afternoons. I told him i'd do it. Then the other day he asked if I was serious and I said yes, so he hire'd me for 2 sat/month its like 4 hr shift. He literally told me just to stand at the front desk and watch that nobody dies. 8 hours a month and he said he'd stop charging me and my wife our membership dues!!! Jackpot!!! That alone would be worth the 8 hrs.

[huafist]

Day 2 is officially in the books. I took the day off from training last night. Went to the gym put my wife through her workout and then did 30 mins of cardio. Thank god I was able to put sportscenter on and forget about the time. Tonight I'll go in and hit chest and tri's. Then tomorrow is Reds opening day and also my anniversary so I'm going to have to sneak my food into the ball park. So lets keep our fingers crossed on that. No excuses. We gotta get it done.

Diet today was on point.
Meal 1: 12 egg whites 2 cups coffee
Meal: 2,3,4, 6 oz chicken 1/4c Rice
Meal 5: 10oz tuna 1/4c Rice
Meal 6: Shake

On a side note I got offered a part time position at my gym! I was doing deads the other day and the owner was training a client and overheard him saying he was probably going to hire someone for saturday afternoons. I told him i'd do it. Then the other day he asked if I was serious and I said yes, so he hire'd me for 2 sat/month its like 4 hr shift. He literally told me just to stand at the front desk and watch that nobody dies. 8 hours a month and he said he'd stop charging me and my wife our membership dues!!! Jackpot!!! That alone would be worth the 8 hrs.

NICE!!!
Your workouts are looking solid bro. Today is my rest day, and I'll be hitting chest & tri's tomorrow.

[kcburrows]

NICE!!!
Your workouts are looking solid bro. Today is my rest day, and I'll be hitting chest & tri's tomorrow.

Thanks bro I appreciate it. Tear it up tomorrow!! are you sore as hell like me??

[huafist]

Thanks bro I appreciate it. Tear it up tomorrow!! are you sore as hell like me??

My shoulders are still tender from Monday haha
My hamstrings are DESTROYED today. Quads are a little tender as well. I look like a 90 year old man getting in and out of my chair at work lol

[kcburrows]

My shoulders are still tender from Monday haha
My hamstrings are DESTROYED today. Quads are a little tender as well. I look like a 90 year old man getting in and out of my chair at work lol

haha.. yea bro join the crowd. I'll usually make trips for my coworker but today I said your on your own. My hams are fried!!! Although the cardio last night helped a little. And I love my friend the Epson salt!

[huafist]

haha.. yea bro join the crowd. I'll usually make trips for my coworker but today I said your on your own. My hams are fried!!! Although the cardio last night helped a little. And I love my friend the Epson salt!

One of my best friends swears by the Epson salts haha. I'm stuck in the car for about 2.5 hours each way today, so I'll probably be stiff as a board when I get out of the car lol

[kcburrows]

One of my best friends swears by the Epson salts haha. I'm stuck in the car for about 2.5 hours each way today, so I'll probably be stiff as a board when I get out of the car lol
I feel for you my brother...you have my deepest sympathy. Yea your gonna be nice and sore when you get out.

[huafist]

I feel for you my brother...you have my deepest sympathy. Yea your gonna be nice and sore when you get out.

Sympathy? Damn, I'm used to my buddies pointing and laughing haha; thanks bro.

[kcburrows]

Sympathy? Damn, I'm used to my buddies pointing and laughing haha; thanks bro.
ha...one other trick i use is if you have a baking rolling pin, if not there like 2 dollars at the dollar store. Tel the wifey to use that bad boy on your legs...really helps break up the lactic acid!

[russ d]

Happy anniversary how many years? I have 23.

[J_Dieter]

ha...one other trick i use is if you have a baking rolling pin, if not there like 2 dollars at the dollar store. Tel the wifey to use that bad boy on your legs...really helps break up the lactic acid!

I need to do this! However, I think my wife would make me cookies and I would go over on my carbs.
http://www.antleragency.com/wp-content/uploads/2011/02/forever-alone-face.png?84cd58


Happy anniversary how many years? I have 23.

x2, congrats man! Also, looks like you're putting in some work. Have fun at the ball game also! That's something on my bucket list, haha!

[kcburrows]

I need to do this! However, I think my wife would make me cookies and I would go over on my carbs.
http://www.antleragency.com/wp-content/uploads/2011/02/forever-alone-face.png?84cd58



x2, congrats man! Also, looks like you're putting in some work. Have fun at the ball game also! That's something on my bucket list, haha!

Thanks fellas, i'm still a newly wed so its only my second...@Russ your gonna have to give me the secret if you got 23 yrs! A pre-contest diet and training for a show aint **** compared to 23 years being married. I hope to one day accomplish that. In my opinion i got the right woman so its just a matter of time before i get there...
@Dieter ...dont say cookies man, thats the reason I got married i tasted her homemade choc chip cookies and i was hooked for life!!!

[kcburrows]

Just got home from the gym...Chest and tri's are no joke.

Decline Bench--I'm going to have to play with my hand positioning a little bit...these really hurt in my delts. 18 yrs of baseball, isnt the best thing for your shoulders...
2 warm up sets
2 working sets @135...My bench is definitely weak as you will see with all my bench moves, but thanks to this program it will increase!!!

Flat Bench
2 working sets @135
By this time my chest was super pumped and had to get help after the last neg to get the bar racked again

Incline Bench
2 working sets @ 125--Really great pump all around...I had forgot how pumped your chest can get with HRT especially with not a lot of volume as long as your squeezing and really going all out

Barbell Skull Crushers
2 warm up sets @ 45
2 working sets 1) @55 2)@65...can i just say my tri's were feeling it! This is the first time i had used a bb before for skulls, and I LOVE IT

Seated Tricep Ext
2 working sets @55lbs...My triceps were absolutely pumped...great feeling. Going to go up to 60 next week. The 55's were very hard on the last set but i think i can bump it up 5 lbs and still have good form

Diet was on point once again. Had a little problem around 10am at my second meal where i had no appetite for some reason but i got my chicken and rice down.
Meal 1: 12 egg whites
Meal 2,3,4 6oz chicken 1/4c rice
Meal 5: 8oz ground turkey 1/4c rice
Meal 6 will be here in about an hr before bed and will be protein shake.

Hope everyone killed it tonight and I look forward to seeing everyone's progress.....GO REDS!!!!

[chrisbartley]

Just got home from the gym...Chest and tri's are no joke.

Decline Bench--I'm going to have to play with my hand positioning a little bit...these really hurt in my delts. 18 yrs of baseball, isnt the best thing for your shoulders...
2 warm up sets
2 working sets @135...My bench is definitely weak as you will see with all my bench moves, but thanks to this program it will increase!!!

Flat Bench
2 working sets @135
By this time my chest was super pumped and had to get help after the last neg to get the bar racked again

Incline Bench
2 working sets @ 125--Really great pump all around...I had forgot how pumped your chest can get with HRT especially with not a lot of volume as long as your squeezing and really going all out

Barbell Skull Crushers
2 warm up sets @ 45
2 working sets 1) @55 2)@65...can i just say my tri's were feeling it! This is the first time i had used a bb before for skulls, and I LOVE IT

Seated Tricep Ext
2 working sets @55lbs...My triceps were absolutely pumped...great feeling. Going to go up to 60 next week. The 55's were very hard on the last set but i think i can bump it up 5 lbs and still have good form

Diet was on point once again. Had a little problem around 10am at my second meal where i had no appetite for some reason but i got my chicken and rice down.
Meal 1: 12 egg whites
Meal 2,3,4 6oz chicken 1/4c rice
Meal 5: 8oz ground turkey 1/4c rice
Meal 6 will be here in about an hr before bed and will be protein shake.

Hope everyone killed it tonight and I look forward to seeing everyone's progress.....GO REDS!!!!

12 egg whites holy cow!!! hey great work on chest man!

[kcburrows]

Yesterday was a rest day except for 30 mins of cardio. It was my anniversary so I took my wife shopping before the game and I honestly think that may have been more painful than an HRT session!! But she left happy which meant I was happy. The game was amazing. My reds shut out the Marlins and I honestly stayed right on schedule with my meals. Even when we went out to dinner after the game i was able to order chicken with brown rice and broccolli

Meal 1:12 egg whites
Meal 2: 6 oz chicken 1/2c Broccolli
Meal 3: 6 oz chicken 1/4c Rice
Meal 4: Shake (during the game)
Meal 5: 8oz Grilled chicken,brown rice,broccolli
Meal 6: shake

Today will be Back and Bi's day!!! Other than legs, back day is my favorite day to train!!!

[rewaste]

Looking soild man keep it up. Week one almost finished.

[brad23]

Yesterday was a rest day except for 30 mins of cardio. It was my anniversary so I took my wife shopping before the game and I honestly think that may have been more painful than an HRT session!! But she left happy which meant I was happy. The game was amazing. My reds shut out the Marlins and I honestly stayed right on schedule with my meals. Even when we went out to dinner after the game i was able to order chicken with brown rice and broccolli

Meal 1:12 egg whites
Meal 2: 6 oz chicken 1/2c Broccolli
Meal 3: 6 oz chicken 1/4c Rice
Meal 4: Shake (during the game)
Meal 5: 8oz Grilled chicken,brown rice,broccolli
Meal 6: shake

Today will be Back and Bi's day!!! Other than legs, back day is my favorite day to train!!!

Its always a good day when you can keep your meals on track go out lol. Keep up the good work man!

[kcburrows]

Looking soild man keep it up. Week one almost finished.

Yes it is...11 more to go! So i guess this is a small glimpse of what its like when prepping for the stage? How's your prep going???


Its always a good day when you can keep your meals on track go out lol. Keep up the good work man!

Yes it is, I was worried i wouldnt be able to get my food into the stadium but they let me!

[rewaste]

Prep is going great man hungry as hell lol

[kcburrows]

Prep is going great man hungry as hell lol

I bet... I cant wait to do my first competition. I have one picked out for oct 27th. def need to pack on some size and cut down on the bf though. Best of luck to ya we'll all be rootin ya on!

[kcburrows]

Day 5 is offically in the books. Had a great back and bi's workout!!!

Started with some pull ups just to get me warmed up, i think one key to a good developed back is pull ups. Unfortunately my strength in the pull up dept is lacking so i've been doing as many as i can for 4 or 5 sets first thing. I got up to 6 which may not be a lot but for me its a huge accomplishment.

Wide Lat pulldown
1 warmup set at 110
2 working sets 130, 140. 140 was tough on the neg portion as always but felt a rediculous pump in my lats

Cable Row:
1 warm up set 110
2 working sets 130
These felt great. I really focused on staying controlled throughout the movement...tight squeeze

t-bar row..my favorite exercise ever other than shrugs
With these i use 25lb plates instead of 45's so I can get a better stretch and longer range of motion
2 working sets
1) 4 plates (remember 25's not 45's) 2)5 plates. these were too heavy and couldn't complete the entire set.

Barbell curl
1 warm up set @45lbs
2 working sets at 65lbs. these torched my biceps. had huge pump and all around felt great! I will go up next week on these

Cable Curl
2 working sets @ 70lbs

incline bicep curl
2 working sets @ 25lb(db's) yes huge kick to the balls on this one.

Diet has been the exact same. Like I mentioned before I like structure and honestly i know exactly what i'm putting into my body. If i change something up i have to go look that info up and then re calculate it and i dont mess with all that unless I have to so for now until the boss man changes it i'm gonna stick to my basic foods. Probably will switch out the brown rice for yams though this week, i am getting a little burnt out on the rice.

[russ d]

Good workout. Now it is time to rest and grow

[brad23]

Day 5 is offically in the books. Had a great back and bi's workout!!!

Started with some pull ups just to get me warmed up, i think one key to a good developed back is pull ups. Unfortunately my strength in the pull up dept is lacking so i've been doing as many as i can for 4 or 5 sets first thing. I got up to 6 which may not be a lot but for me its a huge accomplishment.

Wide Lat pulldown
1 warmup set at 110
2 working sets 130, 140. 140 was tough on the neg portion as always but felt a rediculous pump in my lats

Cable Row:
1 warm up set 110
2 working sets 130
These felt great. I really focused on staying controlled throughout the movement...tight squeeze

t-bar row..my favorite exercise ever other than shrugs
With these i use 25lb plates instead of 45's so I can get a better stretch and longer range of motion
2 working sets
1) 4 plates (remember 25's not 45's) 2)5 plates. these were too heavy and couldn't complete the entire set.

Barbell curl
1 warm up set @45lbs
2 working sets at 65lbs. these torched my biceps. had huge pump and all around felt great! I will go up next week on these

Cable Curl
2 working sets @ 70lbs

incline bicep curl
2 working sets @ 25lb(db's) yes huge kick to the balls on this one.

Diet has been the exact same. Like I mentioned before I like structure and honestly i know exactly what i'm putting into my body. If i change something up i have to go look that info up and then re calculate it and i dont mess with all that unless I have to so for now until the boss man changes it i'm gonna stick to my basic foods. Probably will switch out the brown rice for yams though this week, i am getting a little burnt out on the rice.

Solid work out man. Yeah it will kick u in the balls at times lol. Stay focused! Only 11 more weeks. I feel ya on the food. I'm to the point to where I don't eat for taste anymore, just results.

[J_Dieter]

Day 5 is offically in the books. Had a great back and bi's workout!!!

Started with some pull ups just to get me warmed up, i think one key to a good developed back is pull ups. Unfortunately my strength in the pull up dept is lacking so i've been doing as many as i can for 4 or 5 sets first thing. I got up to 6 which may not be a lot but for me its a huge accomplishment.

Wide Lat pulldown
1 warmup set at 110
2 working sets 130, 140. 140 was tough on the neg portion as always but felt a rediculous pump in my lats

Cable Row:
1 warm up set 110
2 working sets 130
These felt great. I really focused on staying controlled throughout the movement...tight squeeze

t-bar row..my favorite exercise ever other than shrugs
With these i use 25lb plates instead of 45's so I can get a better stretch and longer range of motion
2 working sets
1) 4 plates (remember 25's not 45's) 2)5 plates. these were too heavy and couldn't complete the entire set.

Barbell curl
1 warm up set @45lbs
2 working sets at 65lbs. these torched my biceps. had huge pump and all around felt great! I will go up next week on these

Cable Curl
2 working sets @ 70lbs

incline bicep curl
2 working sets @ 25lb(db's) yes huge kick to the balls on this one.

Diet has been the exact same. Like I mentioned before I like structure and honestly i know exactly what i'm putting into my body. If i change something up i have to go look that info up and then re calculate it and i dont mess with all that unless I have to so for now until the boss man changes it i'm gonna stick to my basic foods. Probably will switch out the brown rice for yams though this week, i am getting a little burnt out on the rice.

Solid looking workout man! I hear you on the pull ups...I'm actually picking up my dip/pullup station today...YESSSSS!! I'm pumped about that. Also, HRT is very humbling, haha. Strength does come with the program..just remember to keep at it man. This is my first real training program (did p90x before this, and dabbled in another dumbbell routine after) and i went from barely being able to do 25's to 35, 40 on a real good day. Keep at it man, good job!

Happy Easter to you and your family!

[rewaste]

Your killing it bro if all you guys can stay on your diets and soild with your training you will transform your body's.

[kcburrows]

I hope everyone enjoyed a Happy Easter with your families. My wife had to work, so my daughter and I had some good ol fashion father-daughter time in the best way possible (in my opinion) at the ball park!! We went down to see the Reds beat the Marlins in a very exciting game. It was my daughters first game and I was sure she'd be bored by the 4th inning, but she wasnt. She suprised me and was very much into it, asking a lot of questions to learn about the game. Even though baseball was my life and my career up to the time I met my wife and daughter, i never have pushed it or any other sport onto her. I let her choose what she likes and then support her from there. So to see her interested and entertained was a very proud dad moment! I was able to maintain my meals without a hitch. Its only been a week but it already feels so natural to just take your meals with you and you'll always have them. Even if you dont need them you no worse off taking them than you were. And I found on this diet cooking is so much easier. Each night I just throw my stoveon, pour in my measured rice. throw the chicken on my handy dandy George Foreman, and after workouts I thow on a 4oz burger. Boom...that simple! This is why I love HRT so much it takes all the guess work out of things.

[mdritter]

Looking solid in here kc...keep it up man!

[huafist]

You're killing it bro! Week 2 is underway!

[kcburrows]

I took some vids last night during my leg workout. I got a new phone but i'm still having problems trying to email it from my phone to youtube. If anyone knows a better way to go about getting my vids up please let me know. I have 4 different ones ready to put up. On to last night...Ego checked at the door said fk the weight get good deep strict form. My legs, hips, and knees were killing me from my game sat but I grinded it out.

Leg Press:
3 warm up sets--due to the soreness in my legs just trying to get as much blood in them as possible.
2 working sets: 2 plates on each side...these were good deep strict form. Very slow full 5 count on negs

Hack Squat:
2 working sets: 35 on each side. These were very difficult for some reason yesterday. Last week I did 45 on each side but this week that just wasnt happening. Both sets again slow strict form

Leg Extensions:
2 working sets: 110lbs just like last week, these torched my quads and gave me a very deep burn...i love that its as tough mentally as it is physically

lying Ham Curl:
2 warm up sets, again just to make sure everything was nice and loose.
2 working sets: 115 lbs. I forgot just how much these burned last week.

Stiff Leg Deads: I switched it up to these this week. I just thought i would feel it more than I did on the rev hacks.
1 warm up set: This was strictly to get a feel for which weight I should use on my sets
2 working sets. 45 each side: Really focused on using hams and not incorporating my back into the movement.

Overall thought: Weight was a lot lower this week than last. Mainly to make sure I was getting the **** done right, Took Rage's words to heart and made sure I was getting a full 5 count and a full rep, in all honesty i dont think my form was as strict as it should've been last week. So this week was totally focused on mind muscle and strict form.

Diet was on point as always...thats the easy part. Meal 5 was replaced with 8oz ground turkey per Rage's advice. Will be switching meal 2 for 4oz red meat. Stuck with brown rice this week again. basically for convience purposes.

[naturalguy]

Looking good in here KC

[kcburrows]

Looking good in here KC
Thanks man, its cool to see you stopping by...how have things been?

[naturalguy]

Thanks man, its cool to see you stopping by...how have things been?

Things are great my man

[J_Dieter]

I took some vids last night during my leg workout. I got a new phone but i'm still having problems trying to email it from my phone to youtube. If anyone knows a better way to go about getting my vids up please let me know. I have 4 different ones ready to put up. On to last night...Ego checked at the door said fk the weight get good deep strict form. My legs, hips, and knees were killing me from my game sat but I grinded it out.

Leg Press:
3 warm up sets--due to the soreness in my legs just trying to get as much blood in them as possible.
2 working sets: 2 plates on each side...these were good deep strict form. Very slow full 5 count on negs

Hack Squat:
2 working sets: 35 on each side. These were very difficult for some reason yesterday. Last week I did 45 on each side but this week that just wasnt happening. Both sets again slow strict form

Leg Extensions:
2 working sets: 110lbs just like last week, these torched my quads and gave me a very deep burn...i love that its as tough mentally as it is physically

lying Ham Curl:
2 warm up sets, again just to make sure everything was nice and loose.
2 working sets: 115 lbs. I forgot just how much these burned last week.

Stiff Leg Deads: I switched it up to these this week. I just thought i would feel it more than I did on the rev hacks.
1 warm up set: This was strictly to get a feel for which weight I should use on my sets
2 working sets. 45 each side: Really focused on using hams and not incorporating my back into the movement.

Overall thought: Weight was a lot lower this week than last. Mainly to make sure I was getting the **** done right, Took Rage's words to heart and made sure I was getting a full 5 count and a full rep, in all honesty i dont think my form was as strict as it should've been last week. So this week was totally focused on mind muscle and strict form.

Diet was on point as always...thats the easy part. Meal 5 was replaced with 8oz ground turkey per Rage's advice. Will be switching meal 2 for 4oz red meat. Stuck with brown rice this week again. basically for convience purposes.

For your videos, have you tried using a USB cable or anything and uploading it to your PC, then to YouTube? I think the easiest way is to get it onto your PC first someway.

Also, nice looking workout. I've been doing this program since the begining of the year, and I'm finally starting to not give a sh*t when it comes to the weight being lighters, lol. Form is really important...so is finishing the reps and not dying...lol.

[kcburrows]

For your videos, have you tried using a USB cable or anything and uploading it to your PC, then to YouTube? I think the easiest way is to get it onto your PC first someway.

Also, nice looking workout. I've been doing this program since the begining of the year, and I'm finally starting to not give a sh*t when it comes to the weight being lighters, lol. Form is really important...so is finishing the reps and not dying...lol.

lol I hear ya there...I feel it more today than i did last week thats for sure. And I just called around to Walmart i found a video recorder for like 40 bucks that will hook to your computer and you can upload your pics directly to youtube from it or so it says, so i'll go give this a try! I took the first couple from my digital camera and when i uploaded them to my computer it wouldn't convert. Its one of them notebook computers...I hate it!

[J_Dieter]

lol I hear ya there...I feel it more today than i did last week thats for sure. And I just called around to Walmart i found a video recorder for like 40 bucks that will hook to your computer and you can upload your pics directly to youtube from it or so it says, so i'll go give this a try! I took the first couple from my digital camera and when i uploaded them to my computer it wouldn't convert. Its one of them notebook computers...I hate it!

Haha! If you're looking into one of the smaller, cheaper video recorders...those Flip cameras are pretty decent, especially for the price.

[kcburrows]

Haha! If you're looking into one of the smaller, cheaper video recorders...those Flip cameras are pretty decent, especially for the price.

thats exactly what i was looking at, its one of those little flip ones. and its got the usb port that just flips out and you connect it straight to your computer from there.

[brad23]

I took some vids last night during my leg workout. I got a new phone but i'm still having problems trying to email it from my phone to youtube. If anyone knows a better way to go about getting my vids up please let me know. I have 4 different ones ready to put up. On to last night...Ego checked at the door said fk the weight get good deep strict form. My legs, hips, and knees were killing me from my game sat but I grinded it out.

Leg Press:
3 warm up sets--due to the soreness in my legs just trying to get as much blood in them as possible.
2 working sets: 2 plates on each side...these were good deep strict form. Very slow full 5 count on negs

Hack Squat:
2 working sets: 35 on each side. These were very difficult for some reason yesterday. Last week I did 45 on each side but this week that just wasnt happening. Both sets again slow strict form

Leg Extensions:
2 working sets: 110lbs just like last week, these torched my quads and gave me a very deep burn...i love that its as tough mentally as it is physically

lying Ham Curl:
2 warm up sets, again just to make sure everything was nice and loose.
2 working sets: 115 lbs. I forgot just how much these burned last week.

Stiff Leg Deads: I switched it up to these this week. I just thought i would feel it more than I did on the rev hacks.
1 warm up set: This was strictly to get a feel for which weight I should use on my sets
2 working sets. 45 each side: Really focused on using hams and not incorporating my back into the movement.

Overall thought: Weight was a lot lower this week than last. Mainly to make sure I was getting the **** done right, Took Rage's words to heart and made sure I was getting a full 5 count and a full rep, in all honesty i dont think my form was as strict as it should've been last week. So this week was totally focused on mind muscle and strict form.

Diet was on point as always...thats the easy part. Meal 5 was replaced with 8oz ground turkey per Rage's advice. Will be switching meal 2 for 4oz red meat. Stuck with brown rice this week again. basically for convience purposes.

Nice! They need a ego check station at every gym lol.

[kcburrows]

Nice! They need a ego check station at every gym lol.
AMEN to that!

[mdritter]

Strong work in here kc...solid leg day man!

[whiteoleander]

Good workout. Now it is time to rest and grow

^^^ this is a good and important point , rest and grow .. I'm glad you said I cause rest is not my strong point but it is super important.

Keepin it strong here . I am sure you'll be able to reach your goals and compete in October your dedication shows. I also agree with you on getting a diet and not changing it up much. I am the most uncreative eater cause I just stick to the basics, non of the jazzy stuff , keep it up in here :)

[rewaste]

Looking good man

[huafist]

Checking the ego and dropping the weight is the hardest part for me lol. I understand why and that it has to be done, but there's still that little voice in the back of my mind going "you're a pansy if you drop that weight" haha

[kcburrows]

Finally I am able to get on I was having major problems signing on today and I had to call, I guess bb.com was doing some sort of work on bodyspace so it was all crazy. Anyways just wanted to pop in and put out my log for yesterday. Today is an offday from the weights. 30mins Cardio. I got some video yesterday from my chest and tri's workout. My new camera didnt have enough battery power to last the whole thing so I only got a few sets in with it but made a cooking vid to hopefully make up for it.

4/10/11
Chest/Tri's

Incline BB press on smith machine
2 warm up sets
2 working sets--first set@135 second set @155. second set as you can see couldn't quite get the 6th neg up but was still focusing on strict form and a full 5sec count

Flat BB Bench
2 Working sets@135--Dropped back down to 135 after not being able to complete the 6th neg on my last set. This was a good weight. had to fight to get it but it was a good weight to handle.
(this is when the camera died)
Decline BB Bench
2 working sets@125 BY this time my chest was ON FIRE and the workout last week and this week was night and day even though weight was way lower the pain and feeling the muscle work was far more this week than last.

BB Skull crushers
2 warmup sets with the bar
2 working sets with a 5 on each side. Solid strict form

Triceps ext--
2 working sets @55lb DB
I am going to make it a priority to get these on film for Rage, i just dont feel it like I think I should so I want to make sure my form is in tact.

Rope pressdown
2 working sets @ 80 lbs.

30 mins cardio---Cardio is so much nicer now that its baseball season...not as boring thank God!!!
Will be getting the vids up soon so stay tuned folks....

[brad23]

Finally I am able to get on I was having major problems signing on today and I had to call, I guess bb.com was doing some sort of work on bodyspace so it was all crazy. Anyways just wanted to pop in and put out my log for yesterday. Today is an offday from the weights. 30mins Cardio. I got some video yesterday from my chest and tri's workout. My new camera didnt have enough battery power to last the whole thing so I only got a few sets in with it but made a cooking vid to hopefully make up for it.

4/10/11
Chest/Tri's

Incline BB press on smith machine
2 warm up sets
2 working sets--first set@135 second set @155. second set as you can see couldn't quite get the 6th neg up but was still focusing on strict form and a full 5sec count

Flat BB Bench
2 Working sets@135--Dropped back down to 135 after not being able to complete the 6th neg on my last set. This was a good weight. had to fight to get it but it was a good weight to handle.
(this is when the camera died)
Decline BB Bench
2 working sets@125 BY this time my chest was ON FIRE and the workout last week and this week was night and day even though weight was way lower the pain and feeling the muscle work was far more this week than last.

BB Skull crushers
2 warmup sets with the bar
2 working sets with a 5 on each side. Solid strict form

Triceps ext--
2 working sets @55lb DB
I am going to make it a priority to get these on film for Rage, i just dont feel it like I think I should so I want to make sure my form is in tact.

Rope pressdown
2 working sets @ 80 lbs.

30 mins cardio---Cardio is so much nicer now that its baseball season...not as boring thank God!!!
Will be getting the vids up soon so stay tuned folks....

Nice work KC!

[russ d]

Looks like your workin hard. Only 11 weeks yet. Stay strong.

[kcburrows]

Nice work KC!


Looks like your workin hard. Only 11 weeks yet. Stay strong.

Thanks guys, were all puttin in the work thats for sure.

I have had mild cravings here and there but nothing major, but this morning I had my first major craving...which is why i'm on here writing about it right now. I knew once i got on here it would go away. First major craving where i really thought about it was............Biscuits and Gravy..talk about a diet killer. I used to eat it about once a week. I wokr in a hospital so our cafeteria always has nice cheap gut gainers for you to scarf down. So i would treat myself about once a week. 2 buks got me two large biscuits and a nice cup of gravy with a nice delicious coffee to go with it! My wife has this saying that had kinda stuck with me mainly because she's been going around saying it to keep on her diet lol but she says i'm not a dog so i dont need to reward myself with food. So I try to keep that in my head at all time. On a completely different note i was trying to upload my vlogs to youtube and I came across this video called how bad do you want it (success) and the vid is some guy training his ass off for football but what got me was the speech in the background. It really hit home i highly suggest checking it out! well thats my random thoughts of the morning. Everyone is definitely working hard in here. lets keep it up

[brad23]

Thanks guys, were all puttin in the work thats for sure.

I have had mild cravings here and there but nothing major, but this morning I had my first major craving...which is why i'm on here writing about it right now. I knew once i got on here it would go away. First major craving where i really thought about it was............Biscuits and Gravy..talk about a diet killer. I used to eat it about once a week. I wokr in a hospital so our cafeteria always has nice cheap gut gainers for you to scarf down. So i would treat myself about once a week. 2 buks got me two large biscuits and a nice cup of gravy with a nice delicious coffee to go with it! My wife has this saying that had kinda stuck with me mainly because she's been going around saying it to keep on her diet lol but she says i'm not a dog so i dont need to reward myself with food. So I try to keep that in my head at all time. On a completely different note i was trying to upload my vlogs to youtube and I came across this video called how bad do you want it (success) and the vid is some guy training his ass off for football but what got me was the speech in the background. It really hit home i highly suggest checking it out! well thats my random thoughts of the morning. Everyone is definitely working hard in here. lets keep it up

Stay strong bro! Love the quote! I'll check out the video today.

[freaknastyp]

^^fight temptation!!lol

[kcburrows]

TGIF! Friday is finally here! I know everyone has to be excited about that. Last night was another Rest day except for the 30 mins of Cardio. Diet is still going good. Still eating the same stuff.
Meal 1: 12 egg whites Meal 2 4oz red meat 1/4 c rice Meal 3,4,5 6 oz chicken 1/4c rice meal 6 Shake

Stepped on the scale this morning at 192. I was somewhat suprised by this especially since up until the contest started i rarely did cardio consistently but I definitely look a whole lot leaner than I did 2 weeks ago, so i'm not gonna get too concerned with the scale. Just listen to the man and do what he says is my motto..."IN RAGE WE TRUST" lol

[huafist]

TGIF! Friday is finally here! I know everyone has to be excited about that. Last night was another Rest day except for the 30 mins of Cardio. Diet is still going good. Still eating the same stuff.
Meal 1: 12 egg whites Meal 2 4oz red meat 1/4 c rice Meal 3,4,5 6 oz chicken 1/4c rice meal 6 Shake

Stepped on the scale this morning at 192. I was somewhat suprised by this especially since up until the contest started i rarely did cardio consistently but I definitely look a whole lot leaner than I did 2 weeks ago, so i'm not gonna get too concerned with the scale. Just listen to the man and do what he says is my motto..."IN RAGE WE TRUST" lol

That's where I'm at too bro ; my weight isn't really changing any, but I'm definitely looking leaner.

[kcburrows]

That's where I'm at too bro ; my weight isn't really changing any, but I'm definitely looking leaner.

yea and my strength had been improving as well, so no complaints here

[brad23]

TGIF! Friday is finally here! I know everyone has to be excited about that. Last night was another Rest day except for the 30 mins of Cardio. Diet is still going good. Still eating the same stuff.
Meal 1: 12 egg whites Meal 2 4oz red meat 1/4 c rice Meal 3,4,5 6 oz chicken 1/4c rice meal 6 Shake

Stepped on the scale this morning at 192. I was somewhat suprised by this especially since up until the contest started i rarely did cardio consistently but I definitely look a whole lot leaner than I did 2 weeks ago, so i'm not gonna get too concerned with the scale. Just listen to the man and do what he says is my motto..."IN RAGE WE TRUST" lol

I'm with you. I'm just going with the slogan "IN RAGE WE TRUST!". lol I dropped 3lbs last week lol.

[kcburrows]

http://www.youtube.com/watch?v=s1stEHmfUew

http://www.youtube.com/watch?v=qAt_so6w6Xs

http://www.youtube.com/watch?v=d-q_BVrmrMU

http://www.youtube.com/watch?v=KqgHJbd06R8

[kcburrows]

Friday Was back and bi's day.

Wide Grip Pulldown
2 warm up sets at 90lbs
2 working sets 120lbs, Slow strict form. I let my arms go a little higher at the end of the negetive due to the fatigue from the HRT but i think that extra little stretch at the top made the world of difference as my lats were on super pumped.

Wide grip low pull
2 working sets at 110lbs...really focused on the squeeze and pulling with my back and not my arms.

Barbell Row
1 warmup set 25/each side
2 working sets 35/each side. At first I thought this was going to be way too light but once the hells kicked in...holy **** great pump though. After these I thought my back was a mile wide and thick!

T-bar Row
2 working sets. (3) 25lb plates
These were very hard. even though it was a lower weight than last week it certainly kicked my ass.

Bi's
Barbell curl
1 wam-up set. 45lb bar
2 working sets. 10 on each side. 2nd set: just the bar
45lb bar....MAJOR KICK IN THE NUTS!!! My old workout partner is a form nazi and was at the gym with me to check the solo program out and he really corrected my curl form which may sound silly but he had me trying to keep my shoulders down and keep the weight as far out from my body as possible both on the positive and negetive portion of the movement. this made it a million times harder which is my reason for the lower
2nd set

Single arm cable curl
2 working sets at 30lbs
Bi's were very pumped at this point and were also on fire, struggles on the 2nd set with the 30lbs

Single arm preacher curl
2 working sets w/ 20lb db
These killed me!! nothing like seeing your wife curl 5lbs less than you are...although she's not doin hrt!

[kcburrows]

Sunday Workout: Shoulders

rotator cuff work pre workout

DB Shoulder press
2 warm up sets 40's
2 working sets 50's
These were very tough to get up the last two sets. I did feel it a little more in my inner shoulder right in my rotator cuff more than usual I dont know if it was a form thing or the weight but those will be on vid next week

Side Lateral Raises:
1 warmup set with 15lb dbs
2 working sets with 20lb dbs
I am obsessed with big traps and cannonball shoulders so I love side laterals in particular

Front DB Raises
2 working sets with 25lb dbs

Upright Rows
2 working sets w/ 55lbs

[huafist]

Gettin' it done! Looks solid!

[kcburrows]

I'm big on visualization...especially when I workout. While I'm lifting its all about feel. My eyes are normally closed so I can concentrate on feeling the correct muscle group work but in between sets its an entirely other story. Its all about the visualization. Which is where the experiences at the cage and ABC's take place. If you havent been to the animal cage at either the Arnold or the Olympia I highly suggest it. This Year i got the distinct honor of training with my bodybuilding idol and reason I started bodybuilding to begin with Frank Mcgrath. One thing (besides feeling like a complete schoolgirl working out with him) that really stood out was his shoulders and traps. This man is in a animal t and there is literally a dip from how big and rounded his shoulders are before this traps begin. SO everytime I'm doin shoulders thats what i'm visualizing. While there I also got to talk to my boy the House. My wife had never met him so i askede him to give us a leg shot for a pic and he pulled his shorts up and her eyes about popped outta her head because of how big his legs and calves are! So when I'm doin legs thats what i'm thinking about. With arms I Raw Mcgraw takes that one too. while we were lifting someone asked him to flex so they could feel and his arms absolutely exploded through his shirt!!! These are the things that go through my head day after day. when I dont want to get up off the couch after leg night to cook for the next day this is what I think about. when I feel like **** and dont wanna put down another meal this is what i THINK about. Every guy that I admire started at some point like you and me and i'll be damned if i'm gonna let some sacrifice and gut busting hard work stop me from looking like they do!

[kcburrows]

Gettin' it done! Looks solid!
thanks brother, I see you busting it out on your thread too over there! Keep it up man.

[rewaste]

Nice write up man stay the course

[kcburrows]

A Leg Session in HELL!!!

Last night was the ever so wonderful leg day...and I brought it. I started working at my gym on a very part time basis and its a very small town family owned place. Its got all the potential in the world to be a hardcore place, although hardcore is in fact just a frame of mind. But anyway i've gotten to know everyone there from being in there so i thought i'd try my luck, and asked the girl workin if she cared if I put my godsmack CD in, she didnt and so there i was 6 pm only 3 people other than myself in the gym and one of them was my wife and we had godsmack blaring through the speakers.

Leg Extensions
2 warm up sets at 75lbs, took to failure just to get blood flowing
2 working sets 95
I could already feel the legs getting primed, prepped, and ready like putting on there armor knowing there getting the **** beat out of them today.

Leg Press
1 warmup set 2 plates on each side. i did these very slow and deep to really feel everything stretch out.
2 working sets 2 plates on each side...really tried to slow the negs down as rage suggested, and even with 2 plates it was tough

Hack squat
2 working sets 45 on each side
these were absolutely brutal, i literally felt my teardrop around my knees exploding saying "what the ****!!!!"

Stiff Legged Deadlift
1 warmup set with 45 on each side
2 working sets with a 45 and a 10 on each side. I came up after setting the bar down on my last set and felt like I was going to puke i was super lightheaded and my wife said i was 10 shades of pale. I know i'm doing it right

Lying leg curl
2 working sets 115lb
Very slow engs, strict form. i could feel each seperation getting there work in or so it seemed, hams were very pumped and blown up at this point. It was a great feeling.

seated leg curl
2 working sets 120
These hurt like hell, let me just say that first. wow each rep of both sets were absolutely brutal i couldn't quite get the 6 full neg which made me mad on the last set but a good 5 1/2.

stretched
Off day from cardio

This was a great leg day I cant tell you how sore I am right now. went home, stretched some more, took a epson salt bath, rolled them a little cooked and was knocked out like a rock! I have honestly neveer seen the leg development i'm seeing right now. its an awesome feeling. I hate small legs and i am the type of person who wants to have to buy jeans 4 sizes too big just so i can fit my quads in them! When I was up in Cbus for the Arnold I heard Universal Athlete Antoine Vaillant went out to buy some jeans to go out in. Now keep in mind this man has a 29in waist. He was to buy a size 40 pants because that was the smallest size that he could fit over his QUADS!!!!! Thats some serious leg development!

[russ d]

Lookin good thanks for check out my log it's good to get fed back

[huafist]

A Leg Session in HELL!!!

Last night was the ever so wonderful leg day...and I brought it. I started working at my gym on a very part time basis and its a very small town family owned place. Its got all the potential in the world to be a hardcore place, although hardcore is in fact just a frame of mind. But anyway i've gotten to know everyone there from being in there so i thought i'd try my luck, and asked the girl workin if she cared if I put my godsmack CD in, she didnt and so there i was 6 pm only 3 people other than myself in the gym and one of them was my wife and we had godsmack blaring through the speakers.

Leg Extensions
2 warm up sets at 75lbs, took to failure just to get blood flowing
2 working sets 95
I could already feel the legs getting primed, prepped, and ready like putting on there armor knowing there getting the **** beat out of them today.

Leg Press
1 warmup set 2 plates on each side. i did these very slow and deep to really feel everything stretch out.
2 working sets 2 plates on each side...really tried to slow the negs down as rage suggested, and even with 2 plates it was tough

Hack squat
2 working sets 45 on each side
these were absolutely brutal, i literally felt my teardrop around my knees exploding saying "what the ****!!!!"

Stiff Legged Deadlift
1 warmup set with 45 on each side
2 working sets with a 45 and a 10 on each side. I came up after setting the bar down on my last set and felt like I was going to puke i was super lightheaded and my wife said i was 10 shades of pale. I know i'm doing it right

Lying leg curl
2 working sets 115lb
Very slow engs, strict form. i could feel each seperation getting there work in or so it seemed, hams were very pumped and blown up at this point. It was a great feeling.

seated leg curl
2 working sets 120
These hurt like hell, let me just say that first. wow each rep of both sets were absolutely brutal i couldn't quite get the 6 full neg which made me mad on the last set but a good 5 1/2.

stretched
Off day from cardio

This was a great leg day I cant tell you how sore I am right now. went home, stretched some more, took a epson salt bath, rolled them a little cooked and was knocked out like a rock! I have honestly neveer seen the leg development i'm seeing right now. its an awesome feeling. I hate small legs and i am the type of person who wants to have to buy jeans 4 sizes too big just so i can fit my quads in them! When I was up in Cbus for the Arnold I heard Universal Athlete Antoine Vaillant went out to buy some jeans to go out in. Now keep in mind this man has a 29in waist. He was to buy a size 40 pants because that was the smallest size that he could fit over his QUADS!!!!! Thats some serious leg development!

I have the pants problem as well haha - I have a 29/30in waist, but if I can't find 30's in relaxed fit, I have to buy 32's just to get my legs in them lol

[brad23]

A Leg Session in HELL!!!

Last night was the ever so wonderful leg day...and I brought it. I started working at my gym on a very part time basis and its a very small town family owned place. Its got all the potential in the world to be a hardcore place, although hardcore is in fact just a frame of mind. But anyway i've gotten to know everyone there from being in there so i thought i'd try my luck, and asked the girl workin if she cared if I put my godsmack CD in, she didnt and so there i was 6 pm only 3 people other than myself in the gym and one of them was my wife and we had godsmack blaring through the speakers.

Leg Extensions
2 warm up sets at 75lbs, took to failure just to get blood flowing
2 working sets 95
I could already feel the legs getting primed, prepped, and ready like putting on there armor knowing there getting the **** beat out of them today.

Leg Press
1 warmup set 2 plates on each side. i did these very slow and deep to really feel everything stretch out.
2 working sets 2 plates on each side...really tried to slow the negs down as rage suggested, and even with 2 plates it was tough

Hack squat
2 working sets 45 on each side
these were absolutely brutal, i literally felt my teardrop around my knees exploding saying "what the ****!!!!"

Stiff Legged Deadlift
1 warmup set with 45 on each side
2 working sets with a 45 and a 10 on each side. I came up after setting the bar down on my last set and felt like I was going to puke i was super lightheaded and my wife said i was 10 shades of pale. I know i'm doing it right

Lying leg curl
2 working sets 115lb
Very slow engs, strict form. i could feel each seperation getting there work in or so it seemed, hams were very pumped and blown up at this point. It was a great feeling.

seated leg curl
2 working sets 120
These hurt like hell, let me just say that first. wow each rep of both sets were absolutely brutal i couldn't quite get the 6 full neg which made me mad on the last set but a good 5 1/2.

stretched
Off day from cardio

This was a great leg day I cant tell you how sore I am right now. went home, stretched some more, took a epson salt bath, rolled them a little cooked and was knocked out like a rock! I have honestly neveer seen the leg development i'm seeing right now. its an awesome feeling. I hate small legs and i am the type of person who wants to have to buy jeans 4 sizes too big just so i can fit my quads in them! When I was up in Cbus for the Arnold I heard Universal Athlete Antoine Vaillant went out to buy some jeans to go out in. Now keep in mind this man has a 29in waist. He was to buy a size 40 pants because that was the smallest size that he could fit over his QUADS!!!!! Thats some serious leg development!

Good workout bro! Yeah, I've ALWAYS had problems finding pants that fit bc of my quads. I've had to do like huafist and buy a size bigger my whole life lol.

[kcburrows]

Chest/Tri's workout

Incline flyes--I wanted to play around a little and see if doing these first would have any effect on the workout. I got a great pump.
2 warmups sets 40,50 lb dbs (These are straight sets)
2 Working sets 40lb dbs--super freakin pump--although towards the end of the second set really felt in in the front delt.


Incline BB Press--These are on the incline bench not smith machine this week
1 warmup set 125lb
2 working sets 135lbs...These felt pretty good this week. could definitely still feel it but felt great!

Flat BB Press--
2 working sets 140lbs..Not gonna lie it felt a little funny puttin some 2.5lb plats on but i wanted to make a jump from last week and I knew I could handle it. This was also on the reg flat bench vs the smith machine I had used in the past

Decline BB Press
2 working sets 135lbs--Tucked my elbows in a little more and was more comfortable. Not as much strain in my rotator cuff area which was nice. Chest was completely worn out after this

Skull crushers
2 warmup sets 10, 20 on each side
2 working sets 15 on each side...On these I also changed my form. I noticed Rage mentioned to someone else to bring it down to eye level so I tried that as well and could feel it a lot more than when I would go back to my forehead, so I really liked that.

DB Tri Extension
2 working sets 50lbs
-my kid was filming for me and thought she was recording these when she really wasnt.

Rope Press Down
2 working sets 80lbs...This was a perfect end of the night exercise. Tri felt huge and could really feel them exploding. Loved it. Hurt like hell but I loved every sec of it!

[russ d]

Nice job. Just keep pushin it.

[kcburrows]

Nice job. Just keep pushin it.

Thanks brother, pushin to the limit! Thats the Animal way, and really the only way to train! How's things been going on your end?

[russ d]

Thanks brother, pushin to the limit! Thats the Animal way, and really the only way to train! How's things been going on your end?Going good. I really like this workout!

[kcburrows]

Going good. I really like this workout!
yea me too brother, it really makes you focus on the muscle even if your not used to the mind muscle connection with the negs being so slow you have to really control the weight. You cant bounce it like so many people do.

[huafist]

yea me too brother, it really makes you focus on the muscle even if your not used to the mind muscle connection with the negs being so slow you have to really control the weight. You cant bounce it like so many people do.

I was having that discussion yesterday with the gym manager where I work out ; he & I partner up when I'm in the gym during lunch sometimes. He was talking about how he couldn't believe how effective HRT has been since I've been doing it. I told him that bouncing the weight like a lot of people do is how joints get injured ; slow & controlled is the way to go.

[kcburrows]

I was having that discussion yesterday with the gym manager where I work out ; he & I partner up when I'm in the gym during lunch sometimes. He was talking about how he couldn't believe how effective HRT has been since I've been doing it. I told him that bouncing the weight like a lot of people do is how joints get injured ; slow & controlled is the way to go.

absolutely brother. Branch Warren is one of my fav bb'ers but I have no idea how his joints are still in tact the way he works out. Especially shoulder press and his incline presses, he's strong as **** but damn i think my chest would cave in if all that weight was bouncing off it the way his does.

[kcburrows]

back day finally got here...I love it!!! A lot of people can find it easy to look good from the front...but when someone is standing behind you and says, 'holy **** that guy is huge' thats when you know you've done something.

Wide Grip Pull Down
2 warmup sets 90,100 lbs
2 working sets 120 LBS
Using full range of motion again really channeled the blood to the lats well resulting in a quick amazing pump

Wide Grip Row
1 warmup (just to get a feel for the weight with a wide grip position)
2 WORKING SETS 130lbs

T-bar Row
2 1/2 working sets (3) 25lb plates. Tried 4 for the second set but form got a little sloppy so i quit the set and went back to just 3.

bb Row (underhand grip)
2 working sets 135,145

BB Curl
2 warmup sets
2 working sets 5 on each side...again like last week keeping my shoulders down and keeping the bar away from my body through the positive and the negitive really gives it a much better feel even though the weight is low as well.

Single Arm curl
2 working sets 35lbs

Single arm Preacher curl
2 working sets 25lbs
I really like these because you can self spot if needed. The strength difference in my left and right arm is a little wild but that will get soon become evened out.

All in all it was a good day. Diet was has been exactly the same with the exception of throwing in whole wheat pasta in my meals instead of brown rice. And Meal one has been replaced with a shake instead of egg whites. I was eating the egg whites Monday morning and all the sudden just got this sick naseau feeling because i was forcing myself to eat them. So for right now i'm done with eggs, until i can stomach them again. open to other breakfast suggestions though. I really dont like having a shake first thing in the morning. i just like getting whole foods in my stomach especially to start the day.

[kcburrows]

Yesterday was an off day with the exception of cardio. Came home from work went to the gym knocked out 30 mins on the treadmill while watching baseball, then helped my wife through her workout. Diet had been good. I was able to get 7 meals in yesterday. I had a game last night that was supposed to start at 9 but didnt end up starting until 945. I ate on the way there and then was able to get another shake in before bed as I went home. All in all it was a good day. I woke up this morning looking very lean. I was both suprised and happy at the same time!

[kcburrows]

Finally I am back! I was fighting the flu bug all weekend and felt like I was laying on deaths door step! I rarely ever get sick, maybe once a year if that i dont think I have been this sick in 3 or 4 years. It was terrible. I wasnt able to keep any food down, wasnt able to hardly stand. I wanted to go to the gym and at least get my cardio in, but was so sick and dizzy just getting dressed i knew i was fighting a losing battle. Not fun. But I am back, was able to get a new spark in me. Gave me time to r&r. I was able to watch some bbing vids. If you havent checked out bb.com's train with kai series I highly recommend it. My wife is a HUGE Kai Greene fan and I find his mental approach to the iron game so fascinating. Its not jus ok do this, then do this, then that and boom were done. He breaks it down, explains what he is thinking and if there was ever a model of a man who was strong but focused on contraction during a session its Kai. Especially the Leg Video. It was so extremely informative and i benefitted a lot from it.

[huafist]

Glad you're feeling better, bro!

[russ d]

Good to see you back. Hope you feel better.

[blinky99]

What do you do for rotator cuff work? good work as well

- noticing pain when i do pullups mostly in my back/lats/shoulder area it feels. I can do 190LB for lat pulldowns but pull ups seem so different.

[kcburrows]

Glad you're feeling better, bro!


Good to see you back. Hope you feel better.

Thanks guys I appreciate it, its definitely good to be back!


What do you do for rotator cuff work? good work as well - noticing pain when i do pullups mostly in my back/lats/shoulder area it feels. I can do 190LB for lat pulldowns but pull ups seem so different.

go to the main bb.com site click on exercises and click shoulders and go to the 3rd page I do the external rotation as well as the external rotation with my elbows at my side followed by side lat raises and bent rear delt raises (all with an 8lb db) and I go them in a giant set wihtout rest and do 3 sets. You can also get some rubber tubing and start doin that 3 days a week. As far as the pain, you may want to play with your grip but I can relate on the pullups. I do them 3 times a week at the beginning of my workouts just to work on them. I love pullups and there effectiveness I just suck at them so the only way to get better at them from what i've heard is to just do em, and try to get another rep each time. It wont boost your reps overnight but after a month you'll look back and see a huge improvement.

[naturalguy]

Looking good in here KC.

Rotator work is very important and can save you a lot of aggravation down the line

[kcburrows]

Chest Day!!

Was feeling close to 100 percent last night and boy was I ready to get in there and throw the iron around. All meanls went great and kept em down. I now have the privillage of controlling the radio when i get in the gym which is such a blessing, plus most the other guys appreciate it too!!! Threw some disturbed in and on my path I went.

rotator cuff work

Incline Bench
2 warm up sets @ 115,135
2 working sets @ 160... (improved from last week)

Incline Flyes
1 warmup set 40 (db's)
2 working sets 50lb (improved)
These felt very good, really squeezed and felt the muscle work

Decline Bench
1 warmup set 115
2 working sets 145

Cable crossovers
2 working sets 40 lbs

30 mins of my friend mr cardio!!! Worked up a good sweat, really felt good to be back in the gym!

[mdritter]

solid chest day KC...feeling better?

[kcburrows]

solid chest day KC...feeling better?

yes, a lot better. I swear by the alka seltzer plus for cold and flu, that and the nightquil/dayquil...those two got me better in a hurry. lol How's things going with you?

[kcburrows]

BACK DAY!!!

Once again its my second favorite day of the week...Back Day!

Warmed up with chin ups. 2 more than last week, that was a great start to my workout right there!

Pulldown
1 warmup set 110lbs
2 working sets 140lbs

BB Row
1 warmup 115
2 working sets, 135,145

T-Bar Rows
2 working sets got up to 5 quarters for these. Improved from last week

wide cable row
1 warmup set 110
2 working 140

straight cable pulldown
1 warmup 70
2 working sets 90

30 mins of cardio...woo hoo!!!!!! Another good session except for the fact my reds were playing like crap! All in all great workout, definitely feeling it this morning. Really squeezed and contracted the lats each and every movements.

[brad23]

BACK DAY!!!

Once again its my second favorite day of the week...Back Day!

Warmed up with chin ups. 2 more than last week, that was a great start to my workout right there!

Pulldown
1 warmup set 110lbs
2 working sets 140lbs

BB Row
1 warmup 115
2 working sets, 135,145

T-Bar Rows
2 working sets got up to 5 quarters for these. Improved from last week

wide cable row
1 warmup set 110
2 working 140

straight cable pulldown
1 warmup 70
2 working sets 90

30 mins of cardio...woo hoo!!!!!! Another good session except for the fact my reds were playing like crap! All in all great workout, definitely feeling it this morning. Really squeezed and contracted the lats each and every movements.

Good workout KC. You ever do pull-ups on back day?

[kcburrows]

Good workout KC. You ever do pull-ups on back day?

yea, i usually switch between pull-ups and chin up. i'll usually do the first 2 or 3 sets of pullups, just because a suck at them and i'm really trying to get stronger at them, and by that point my strength is low so i'll do a couple sets of chins to finish it before i really start my back day. Pull-ups are the one thing i really want to become dominant at. I truly believe if done right they do wonders for width and thickness

[brad23]

yea, i usually switch between pull-ups and chin up. i'll usually do the first 2 or 3 sets of pullups, just because a suck at them and i'm really trying to get stronger at them, and by that point my strength is low so i'll do a couple sets of chins to finish it before i really start my back day. Pull-ups are the one thing i really want to become dominant at. I truly believe if done right they do wonders for width and thickness

I meant have you tried them HRT style lol. Check out my video of back.....fun times lol. Its taken me till now to complete all of the negs. When I started working out(back in 2001), I couldn't do one pull-up....so I was determined to do them and now I hit it HRT style.

[kcburrows]

I meant have you tried them HRT style lol. Check out my video of back.....fun times lol. Its taken me till now to complete all of the negs. When I started working out(back in 2001), I couldn't do one pull-up....so I was determined to do them and now I hit it HRT style.
No i havent tried em HRT style yet. I honestly dont think I have quite the strength for em yet, but i'll keep pluggin away at it until I get there then i'll let ya know how it goes. lol

[kcburrows]

Yesterday was an off day, put my 30 mins of cardio in...much needed day of rest other than that. Chest was still sore from tues and lats were sore as hell from back day. back at it again with arms tonight!!!

[blinky99]

Ima start doing the RC stuff, thanks for the info.

[kcburrows]

Ima start doing the RC stuff, thanks for the info.

no problem bud. I used to do it non stop when I was still playing ball competitively, and it just kinda transitioned into my routine, its such a small muscle that can do so much damage if not trained or used properly and the best part is its all light weight and takes 10 mins tops to do.

[kcburrows]

Great great great leg day yesterday!!! It was another one of those days where you just went in and the intensity was through the roof and the weight seemed heavy...love days like these. they make up for all the days you feel like **** but grind it out anyway!

Lying leg curl
2 warmup sets- 110lbs
2 working sets- 140lbs


SLDL
1 warmup sets 135lbs
2 working sets-155lbs

Seated leg curl
2 working sets 130lbs

Leg Press
1 warm up set-2 pies (in ref to my boy G-diesel)
2 working sets 3 pies each side

Hack Squat
2 working sets 155lbs

Leg Extensions
2 working sets 150lbs

All in all great workout. By the time i finished with the leg press i felt fried and wore out, but had to keep pluggin away like a madman! Hack squats sucked severely...it took everything out of me...i walked over to the leg extension machine after that thinking 'Thank You Jesus its almost over' it was a bittersweet feeling. I love leg day but hate it so much at the same time!!!

[kcburrows]

Hey fellas...just wanted to let everyone know that IFBB Pro and our very own HRT disciple Mike Van Wyck will be in attendance at the Animal ABC This coming Sunday at Archie's gym in laval quebec. If anyone is in the area make sure to stop by and get a balls to the walls training session in as well as meeting Big Mike...for those lucky enough to have met Mike, he is one massive dude but is willing to help anyone! So if your in the Montreal area be sure to hit that up!

[kcburrows]

Tues Chest Day!

Incline Chest Flye
2 warmup sets 35lb db
2 wrking sets 40lb db's
(i wanted to switch it up a bit, so i figured i'd open with flyes and really get warmed up and blood pumping in my chest)


Incline bench
1 warmup set 135
2 working sets 165

Flat bench press
2 working sets 165

Decline press
2 working sets 165,155
(i wasnt able to complete my full 6 neg on my first set so i dropped 10lbs and squeezed the **** out of my chest)

**stretched and off to the cardio for 30mins.

all in all good day, definitely sore this morning. The soreness had subsided a little which is why i wanted to open with flyes.

I got my 30 mins cardio in first thing this morning to get it out of the way. I scored some free box seats to the reds game tonight. Have my meals prepped and ready to go!

[russ d]

Nice workout. Have fun at the game.

[kcburrows]

Nice workout. Have fun at the game.

thanks brother i appreciate it!

[mdritter]

KC have a blast at the game....solid workouts man....no ballpark food! lol

[brad23]

Tues Chest Day!

Incline Chest Flye
2 warmup sets 35lb db
2 wrking sets 40lb db's
(i wanted to switch it up a bit, so i figured i'd open with flyes and really get warmed up and blood pumping in my chest)


Incline bench
1 warmup set 135
2 working sets 165

Flat bench press
2 working sets 165

Decline press
2 working sets 165,155
(i wasnt able to complete my full 6 neg on my first set so i dropped 10lbs and squeezed the **** out of my chest)

**stretched and off to the cardio for 30mins.

all in all good day, definitely sore this morning. The soreness had subsided a little which is why i wanted to open with flyes.

I got my 30 mins cardio in first thing this morning to get it out of the way. I scored some free box seats to the reds game tonight. Have my meals prepped and ready to go!

TAKE ME WITH YOU! lol

[kcburrows]

KC have a blast at the game....solid workouts man....no ballpark food! lol

have you seen the prices at the ball park...that alone will keep me from eating it! lol


TAKE ME WITH YOU! lol
Come on bro...lol

[rewaste]

Nice and soild log brother

[kcburrows]

Great shoulder workout yesterday! Huge pump and intense burn.

Smith Mach Shoulder press
2 warm up sets 115,125
2 working sets 135,145
(got a little too anxious on these as the 145 was extremely difficult and had to take the fives off and do the 2nd set at 135)

Side Lat Raises
1 warmup set 20lb db's
2 working sets 30lb dbs
(I was looking in the forvm and noticed Wycked made a suggestion about form on the side lat raises to someone else which i tried for the first time during this session and i love the results. felt in drastically more in my middle delt than i ever used to)

Rear Delt Raises
2 working sets 25lb dbs

Front BB raise
2 working sets 45lb bar
(these were KILLER!!!)

I final set of side lat raises. I hope this wasnt overdoing it. I am really trying to pack on mass especially on my shoulders and i loved the burn the first 3 sets gave me so i wanted to finish with one final set before shrugs.

BB Shrugs
1 warm up set 135
2 working sets 185
(really focused on squeezing my traps to the highest point)

I felt like I was training at metroflex in texas today. it was extremely humid and as soon as i got done with my first 2 warmup sets of shoulder press i was already sweating like crazy due to the weather and no ac in our gym! Gotta love it though

[brad23]

Great shoulder workout yesterday! Huge pump and intense burn.

Smith Mach Shoulder press
2 warm up sets 115,125
2 working sets 135,145
(got a little too anxious on these as the 145 was extremely difficult and had to take the fives off and do the 2nd set at 135)

Side Lat Raises
1 warmup set 20lb db's
2 working sets 30lb dbs
(I was looking in the forvm and noticed Wycked made a suggestion about form on the side lat raises to someone else which i tried for the first time during this session and i love the results. felt in drastically more in my middle delt than i ever used to)

Rear Delt Raises
2 working sets 25lb dbs

Front BB raise
2 working sets 45lb bar
(these were KILLER!!!)

I final set of side lat raises. I hope this wasnt overdoing it. I am really trying to pack on mass especially on my shoulders and i loved the burn the first 3 sets gave me so i wanted to finish with one final set before shrugs.

BB Shrugs
1 warm up set 135
2 working sets 185
(really focused on squeezing my traps to the highest point)

I felt like I was training at metroflex in texas today. it was extremely humid and as soon as i got done with my first 2 warmup sets of shoulder press i was already sweating like crazy due to the weather and no ac in our gym! Gotta love it though

Thats when you know your truly dedicated to the gym lol.

[kcburrows]

Thats when you know your truly dedicated to the gym lol.

i do love my gym lol its a complete **** hole but i love it!! funny thing is when i first stopped by there i looked in and thought sweet...this is a hardcore gym, chalk, plates, old musky smell...yesss! Then i come to realize there are only 2 people really serious about lifting. the rest are just old guys who do a few curls then head over to the treadmill... lol but i love it though. only gym i know you can go to at 6pm and it be dead! lol

[kcburrows]

Had a wonderful weekend. Took Saturday off except for my 45 mins of cardio. I had to work at the gym though so it wasnt too bad. Meals have been cut to 100 carbs, didnt feel too noticable of a difference. Sunday was a great back workout. Amazing pump, just one of those all around focused in the zone workout. partially thanks to the "mr dead concoction of sorts" 1 scoop grape ape shock therapy 1 scoop apple jacked animal rage...to say i was amp'd up would be an understatement

Pull-ups...10 reps. this was a HUGE accomplishment mainly because a month ago i could only do 2 full reps.

Wide grip pulldown
1 warm up set-120lbs
2 working sets 140lbs

BB Rows
2 working sets 115lbs

Wide Grip rows
2 working sets 130lbs

T-bar rows
2 warmup sets 3 quarters then 4 quarters
2 working sets 5 quarters

DB pullover...to stretch everything out followed by 45 mins of cardio

[russ d]

Good workout! It's great when you have days like that.

[kcburrows]

What a day. Went to the gym and hit legs. Did my deads for the challange. Filmed most of the workout. I had been slacking on some the vids in my opinion so i made sure to film a nuch this week, Got home all excited and got home my computer kept saying memory card cannot be read. I tried forever and finally called my buddy up he's more computer savy than i am, and we worked on that damn thing for an hour and a half. I was so mad. I just bought this camcorder from Walmart a couple weeks ago to shoot my vlogs and i cant even get the friggin things uploaded. i hate computers sometimes. ok enough bitching here my leg workout.

Lying leg curl
2 warmup sets 115,125
2 working sets 135

seated leg curl
2 working sets 140

Deads
set 1 135
set 2 225
set 3 275
set 4 315
set 5 325

Leg Ext
2 warm up sets 100,110
2 working sets 135

Leg Press
3 warm up sets working my way up to 3 plates on each side
2 working sets 3 plates each

Hacks
2 working sets 140

Stetching, then praying thank god it was done for the week

[mdritter]

where you at brother....no vids for your check in...just making sure all is good with ya...didnt know if you saw Rage's post on check in page...if its not too late you could email me the files and i can post them for ya...

[kcburrows]

where you at brother....no vids for your check in...just making sure all is good with ya...didnt know if you saw Rage's post on check in page...if its not too late you could email me the files and i can post them for ya...
Hey brother, i'm sure my now you saw my post on the check in thread, but wanted to say thank you for the offer to help. Its truly appreciated. Best of luck my man! GO get it!

[kcburrows]

Back Workout

Wide Grip Pull downs
2 warm up sets 110,120
2 working sets 140

Wide Grip Row
1 warm up set 120
2 working sets 140

BB Row
1 warm up set 90
2 working sets 115,135

T-Bar Row
2 warm up sets 3,4 quaters
2 working sets 6 quarters

Straight Arm Lat pulldown
1 warm up set 90
3 working sets 110

All in all pretty good workout, had the gym completely to myself with the exception of my wife, which is always a plus. Was able to get in and get the work done and get out without a bunch of wasted time. Arm day today, looking forward to it!

[russ d]

KC way don't you come over to the other checkin thread with me. If you are staying with the program.

[rewaste]

Good luck brother keep in touch

[kcburrows]

Hope everyone had an awesome mother's day weekend. I celebrated with my wife by taking her through an awesome HRT shoulder workout. lol she loved it! I knew i had a keeper...

Shoulder Press on smith machine
2 warmup sets 115,135
2 working sets 145

Side Lateral raises (done Wyckd style)
2 working sets 30lbs

Front Raises
1 warmup set 20lbs
2 working sets 35lbs

Rear delt raises
1 warm up 25lbs
2 working sets 35 lbs

Shrugs
2 warm ups 135, 155
2 working 175

[kcburrows]

KC way don't you come over to the other checkin thread with me. If you are staying with the program.

good idea bro, i'll be over


Good luck brother keep in touch

of course brother, i'll definitely still be checkin out everyone's logs and such