huafist HRT SOLO II Log

[huafist]

This will be my log thread for the HRT solo II competition. I will post more information later today.

[kcburrows]

This is gonna be awesome bro...Best of luck man! Lets kill it!

[J_Dieter]

Subbed! Let the fun begin!

[chrisbartley]

Good luck man!!!!

[mrdead]

Subbed...

[brad23]

This will be my log thread for the HRT solo II competition. I will post more information later today.

Good luck bro!

[mrdead]

Still waiting on your PM...

[huafist]

Still waiting on your PM...

Sorry, was in the Gym. You have it now. Will post my required pictures in a few minutes, as well.

[huafist]

Here is my first check-in, I hope I do this right haha.

Stats:
Height: 5' 11"
Current Weight: 169lbs
Current Macros: 268g Protein, 71g Fat, 107g Carbs
Appetite: 7

Pictures:
http://i940.photobucket.com/albums/ad249/huafist/FrontBefore.jpg
http://i940.photobucket.com/albums/ad249/huafist/SideBefore.jpg
http://i940.photobucket.com/albums/ad249/huafist/BackBefore.jpg

I suck at taking pictures of myself. If it's not good enough, I'll enlist the wife to take better pics later.

[TreeTrunkLegs]

Kill it my man!

[russ d]

Good luck

[mdritter]

Let's do this man...tear it up

Subbed

[J_Dieter]

Excellent man! What are your goals for HRT?

[huafist]

Excellent man! What are your goals for HRT?

I'm wanting really get lean, strong, and mean as hell haha

[chrisbartley]

I'm wanting really get lean, strong, and mean as hell haha

hell yeah get after it!

[naturalguy]

subb'd

[huafist]

Monday, 04/02/2012 - Day 1 of Hell.

Session I ; Shoulders and Arms

Seated front press: 2 x 8 + 6 Neg w/115lbs, 125lbs
Dumbbell side lateral raise: 2 x 8 + 6 Neg w/20lbs
Barbell front raise: 2 x 8 + 6 Neg w/45lbs
Barbell curl: 2 x 8 + 6 Neg w/60lbs
Reverse barbell curl: 2 x 8 + 6 Neg w/55lbs
Reverse wrist curl: 2 x 8 + 5 Neg w/25lbs - Hit failure on # 5 both sets.
Wrist curl: 2 x 8 + 6 Neg w/45lbs, 55lbs

Ab Work: 3 sets of decline situps (15 regular, 10 neg reps per set), 3 sets of hanging knee pulls (15 reps per set).
Cardio: Martial arts.

You can tell my left shoulder is weaker than my right ; it tends to fatigue a lot faster. My appetite was off this morning bad, had to force down breakfast. After my workout though, I started feeling a LOT better, and my appetited came back. I would rate today's appetite at a 6.5.

Pre-Workout: 1 Scoop Rage
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress Protein with 1/2 cup of oats, mixed in water.

Other supplements: Animal Pak, Animal Flex, Universal CreaPure

Nutrition for the day:
Breakfast: 6 egg whites, 2 whole eggs, 3 oz fat free cheddar cheese, 3oz chicken, 8oz Orange Juice (548kcal, 76g Protein, 12.5g Fat, 32g Carbs)
Post Workout: 2 scoops Body Fortress Protein, 1/2 cup oats (420kcal, 57g Protein, 7g Fat, 33g Carbs)
Lunch:
6oz Chicken, 1 cup wild rice (410kcal, 45g Protein, 7g Fat, 43g Carbs)

Dinner:
6oz Chicken, 2 scoops protein, 1tbsp Olive Oil (610kcal, 92g Protein, 23g Fat, 10g Carbs)

I need to readjust my meals I think ; I was over on Protein a tad, under on Fat by about 21g, and over on carbs by about 11g. Under my calorie goal by 162kcal. Perhaps I'm overthinking it though.

I figure I'll video every day this week so Rage can see what a pile of **** he has to work with haha. Vid is like 16 minutes long, so be prepared.
***EDIT***
After watching the vid myself, I think I need to get someone to keep count for me haha ; I went over on reps several times on curls. Guess I need to add 5lbs next week.

Part 1:
hHLKflrOJMU

Part 2:
dMupsahJzdc

[J_Dieter]

Oh no! They removed your video because it was too long!

I hear you about being weaker on one side man...I think that's why I've been loving my dumbbells. My support muscles and everything were very weak, but they're getting there pretty quick. Looks like an awesome workout and I like the layout of the log also man.

[russ d]

Tried to watch video but said its been removed

[huafist]

Those ***holes! Sorry guys. I'm splitting it up now, and will update the log with the new parts in a few minutes.

[kcburrows]

looks like you killed it man...keep at it!!

[huafist]

looks like you killed it man...keep at it!!
Thanks brother. My shoulders are sore as hell today lol

[J_Dieter]

Thanks brother. My shoulders are sore as hell today lol

Haha! I'm sure you're not the only one with sore shoulders!

[brad23]

Looks like you killed it yesterday my TN bro!

[huafist]

Looks like you killed it yesterday my TN bro!

Thanks bro! Your log is looking good too. I'll be posting today's workout soon, so stay tuned!

[brad23]

Thanks bro! Your log is looking good too. I'll be posting today's workout soon, so stay tuned!

I'll be looking for it via the mobile app. Got to keep tabs on my peeps lol

[huafist]

Tuesday, 04/03/2012 - Day 2 of Hell.

Session II ; Quads & Hamstrings

Leg Press: 2 x 8 + 6 Neg w/450lbs
Hack Squat: 2 x 8 + 6 Neg w/200lbs
Leg Extensions: 2 x 8 + 6 Neg w/220lbs
SLDLs: 2 x 8 + 6 Neg w/195lbs
Seated Leg Curl: 2 x 8 + 6 Neg w/180lbs, 200lbs

Ab Work: None today, only do it on Monday and Friday.
Cardio: Martial arts.

Appetite is coming back ; would rate today 7.5/10. Leg day, while always brutal, felt great! I was absolutely ready to go today.

Pre-Workout: 1 Scoop Rage
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress Protein mixed in water.

Other supplements: Animal Pak, Animal Flex, Universal CreaPure

Nutrition for the day:
Breakfast: 6 egg whites, 2 whole eggs, 3 oz fat free cheddar cheese, 3oz chicken (438kcal, 74g Protein, 12.5g Fat, 6g Carbs)
Post Workout: 2 scoops Body Fortress Protein (270kcal, 52g Protein, 4g Fat, 6g Carbs)
Lunch:
6oz Chicken, 1 cup wild rice (410kcal, 45g Protein, 7g Fat, 43g Carbs)

Dinner:
6oz Chicken, 1 cup wild rice (410kcal, 45g Protein, 7g Fat, 43g Carbs)
1 scoop Protein (135kcal, 26g Protein, 2g Fat, 3g Carbs)

Totals for the day: 1663kcal, 242g Protein, 32.5g Fat, 101g Carbs

I made adjustments per Rage's instruction, but I missed it a tad. I'll readjust tomorrow and see if I can get it straight.

Today's vids. Like yesterday, there's a total of about 16 minutes of video.

Part 1:
-eGAoJO7n1w

Part 2:
OP5hSEinGYM

I hope everyone else had as great of a day as I did!

[brad23]

Tuesday, 04/03/2012 - Day 2 of Hell.

Session II ; Quads & Hamstrings

Leg Press: 2 x 8 + 6 Neg w/450lbs
Hack Squat: 2 x 8 + 6 Neg w/200lbs
Leg Extensions: 2 x 8 + 6 Neg w/220lbs
SLDLs: 2 x 8 + 6 Neg w/195lbs
Seated Leg Curl: 2 x 8 + 6 Neg w/180lbs, 200lbs

Ab Work: None today, only do it on Monday and Friday.
Cardio: Martial arts.

Appetite is coming back ; would rate today 7.5/10. Leg day, while always brutal, felt great! I was absolutely ready to go today.

Pre-Workout: 1 Scoop Rage
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress Protein mixed in water.

Other supplements: Animal Pak, Animal Flex, Universal CreaPure

Nutrition for the day:
Breakfast: 6 egg whites, 2 whole eggs, 3 oz fat free cheddar cheese, 3oz chicken (438kcal, 74g Protein, 12.5g Fat, 6g Carbs)
Post Workout: 2 scoops Body Fortress Protein (270kcal, 52g Protein, 4g Fat, 6g Carbs)
Lunch:
6oz Chicken, 1 cup wild rice (410kcal, 45g Protein, 7g Fat, 43g Carbs)

Dinner:
6oz Chicken, 1 cup wild rice (410kcal, 45g Protein, 7g Fat, 43g Carbs)
1 scoop Protein (135kcal, 26g Protein, 2g Fat, 3g Carbs)

Totals for the day: 1663kcal, 242g Protein, 32.5g Fat, 101g Carbs

I made adjustments per Rage's instruction, but I missed it a tad. I'll readjust tomorrow and see if I can get it straight.

Today's vids. Like yesterday, there's a total of about 16 minutes of video.

Part 1:
-eGAoJO7n1w

Part 2:
OP5hSEinGYM

I hope everyone else had as great of a day as I did!

Nice job man! Solid leg it looks like.

[mdritter]

Strong leg session man...great vids

[rewaste]

Great job man

[chrisbartley]

Hey man, Great work today keep that **** up!!!!

[kcburrows]

you had a strong leg session!

[huafist]

Thanks guys! It definitely didn't feel strong haha - leg extensions make me feel like a little bitch.

On a good note, the gym manager walked over while I was doing my first set of leg press (I partner up with him for workouts before his shift usually), and after I finished, he was talking about how strong my legs were lol.

[kcburrows]

Thanks guys! It definitely didn't feel strong haha - leg extensions make me feel like a little bitch.

On a good note, the gym manager walked over while I was doing my first set of leg press (I partner up with him for workouts before his shift usually), and after I finished, he was talking about how strong my legs were lol.
there probably strong from kickin people in the head during martial arts!!

[whiteoleander]

Part 1:
hHLKflrOJMU


Ha, you mixing your pre in the car is all too familiar... Moblie growth factory is what has become of my car.... Pre workouts, aminos, Paks, gum, headphones, straps, gloves... lol

[huafist]

Part 1:
hHLKflrOJMU


Ha, you mixing your pre in the car is all too familiar... Moblie growth factory is what has become of my car.... Pre workouts, aminos, Paks, gum, headphones, straps, gloves... lol

haha yeah, I have to take it literally right before I go in or it hits me too soon lol

[J_Dieter]

haha yeah, I have to take it literally right before I go in or it hits me too soon lol

Gotta do that with Rage...stuff kicks in FAST! Looking good man...i love the videos too...I think you're teaching everyone a lot. :)

Also...everytime I see your name...I think of this guys

http://prommanow.com/wp-content/uploads/2011/02/mauricio-shogun-rua.jpg

Muh favorite MMA fighter.

[huafist]

Wednesday, 04/04/2012 ; Day 3 of Hell - Recovery

Did 30 minutes of cardio today on a gym bike ; my quads & hammies are too sore for much else today lol. Appetite is 9/10 today, I've been starving. I've been on the road most of today, and I have a headache tonight, so I'll cut this short haha. Got my care package from Universal today ; thank you guys! I can't wait to try Shock Therapy tomorrow!

Breakfast: 2 scoops protein (270kcal, 52g Protein, 4g Fat, 6g Carbs)
Meal 2: 6oz Chicken (200kcal, 42g Protein, 4g Fat, 2g Carbs)
Meal 3: 6oz Chicken, 1 cup wild rice (410kcal, 45g Protein, 7g Fat, 43g Carbs)
Meal 4: 6oz Chicken (200kcal, 42g Protein, 4g Fat, 2g Carbs)
Dinner: 6oz Chicken, 1 cup wild rice (410kcal, 45g Protein, 7g Fat, 43g Carbs)

Totals: 1490kcal, 226g Protein, 26g Fat, 96g Carbs

Hopefully getting back to egg whites in the morning will help level me out closer than I was today. Tomorrow is chest & tris, so I will report back after my workout - keep killing it everyone!

[huafist]

Gotta do that with Rage...stuff kicks in FAST! Looking good man...i love the videos too...I think you're teaching everyone a lot. :)

Also...everytime I see your name...I think of this guys

http://prommanow.com/wp-content/uploads/2011/02/mauricio-shogun-rua.jpg

Muh favorite MMA fighter.

Thanks bro - I don't know how much I have to teach, I'm just a guy trying to do his best here haha. I'll have a report on Shock Therapy tomorrow!

[J_Dieter]

Wednesday, 04/04/2012 ; Day 3 of Hell - Recovery

Did 30 minutes of cardio today on a gym bike ; my quads & hammies are too sore for much else today lol. Appetite is 9/10 today, I've been starving. I've been on the road most of today, and I have a headache tonight, so I'll cut this short haha. Got my care package from Universal today ; thank you guys! I can't wait to try Shock Therapy tomorrow!

Breakfast: 2 scoops protein (270kcal, 52g Protein, 4g Fat, 6g Carbs)
Meal 2: 6oz Chicken (200kcal, 42g Protein, 4g Fat, 2g Carbs)
Meal 3: 6oz Chicken, 1 cup wild rice (410kcal, 45g Protein, 7g Fat, 43g Carbs)
Meal 4: 6oz Chicken (200kcal, 42g Protein, 4g Fat, 2g Carbs)
Dinner: 6oz Chicken, 1 cup wild rice (410kcal, 45g Protein, 7g Fat, 43g Carbs)

Totals: 1490kcal, 226g Protein, 26g Fat, 96g Carbs

Hopefully getting back to egg whites in the morning will help level me out closer than I was today. Tomorrow is chest & tris, so I will report back after my workout - keep killing it everyone!

Solid looking macros man, even without the eggs.

[huafist]

Thanks man. Felt like recycled dammit this morning. I don't know what it was, but something did NOT agree with me from yesterday. I was on the can from 4:30am this morning until almost 6:00am.

Doesn't matter now though ; day is started and I feel good - already started today's vlog, and I'll post it this afternoon!

[huafist]

I made my videos today, but I didn't get back to the office to compile them, and that's the only place I have video editing software right now. I'll get it done tomorrow, with tomorrow's videos and confessional.

[huafist]

Catching up on Yesterday and today haha.

Thursday, 04/05/2012 ; Day 4 of Hell - Session III: Chest & Triceps

Decline Bench Press: 2 x 8+6Neg w/ 195lbs *Failure on #6 Negative on set 2.
Flat Bench Press: 2 x 8+6Neg w/135lbs, 155lbs *Failure on #4 Negative on set 2, but was forced through to 6.
Incline Bench Press: 2 x 8+6Neg w/115lbs, 95lbs * Failure on 5th Negative 1st set, 4th Negative 2nd set.
Skullcrushers: 2 x 8+6Neg w/45lbs, 35lbs
Seated Tricep Extensions: 2 x 8+6Neg w/60lbs, 55lbs

Notes: You can pretty much glean all of my thoughts on today from my video. I suck at bench pressing, that is all haha. You would think a guy that will do 400 pushups in sets of 50 would be able to press at least his body weight doing these things. Ah well, it'll come.

I'll post my nutrition and macros when I get back home ; I didn't bring my notebook with me so I don't remember what they were, but they were pretty dang close to what Tom told me to do.

Supplementation:
Animal Pak
Animal Flex
1 scoop Shock Therapy

PWO: 2 scoops Protein

Appetite: 8.5


Thursday videos:
Part 1:
qYiKk7AoJdI

Part 2:
mjgrbGk4jK4

[huafist]

FRIDAY!!!!

Friday, 04/06/2012 ; Day 5 of Hell - Session IV: Back, Traps, Delts & Calves

This is the end of week 1! Congratulations to everyone for fighting through. So far, everyone's logs look GREAT and we have some stiff competition here.

Seated Pulldowns: 2 x 8+6Neg w/90lbs
Seated Rows: 2 x 8+6Neg w/80lbs
T-Bar Rows: 2 x 8+6Neg w/120lbs, 130lbs
Shoulder Shrugs: 2 x 8+6Neg w/225lbs
Side Lateral Raises: 2 x 8+6Neg w/20lbs
Seated Calf Raises: 2 x 8+6Neg w/450lbs (Machine max)
Leg Press Calf Extensions: 2 x 8+6Neg w/450lbs, 540lbs (5 plates per side, then 6 plates per side)


Nutrition: * Will be posted when I get home ; I don't have my notebook with me.

Supplementation:
Animal Pak
Animal Flex
2 scoops Shock Therapy

PWO: 2 scoops Protein

Appetite: 8.5
Today's weight: 169lbs (0.0lbs change from last week)

http://i940.photobucket.com/albums/ad249/huafist/PaperWeek1.jpg
http://i940.photobucket.com/albums/ad249/huafist/FrontWeek1.jpg
http://i940.photobucket.com/albums/ad249/huafist/SideWeek1.jpg
http://i940.photobucket.com/albums/ad249/huafist/BackWeek1.jpg

Notes: Other than what's in the video ; My chest is SORE AS HELL today lol. I've been running HRT for about 6 weeks prior to this, but I think we've all turned it up a notch since we were selected for the competition!

Videos:
Part 1:
ofDEEBPahDU

Part 2:
dtt_wruDOEk


Have a great weekend everyone!

[brad23]

FRIDAY!!!!

Friday, 04/06/2012 ; Day 5 of Hell - Session IV: Back, Traps, Delts & Calves

This is the end of week 1! Congratulations to everyone for fighting through. So far, everyone's logs look GREAT and we have some stiff competition here.

Seated Pulldowns: 2 x 8+6Neg w/90lbs
Seated Rows: 2 x 8+6Neg w/80lbs
T-Bar Rows: 2 x 8+6Neg w/120lbs, 130lbs
Shoulder Shrugs: 2 x 8+6Neg w/225lbs
Side Lateral Raises: 2 x 8+6Neg w/20lbs
Seated Calf Raises: 2 x 8+6Neg w/450lbs (Machine max)
Leg Press Calf Extensions: 2 x 8+6Neg w/450lbs, 540lbs (5 plates per side, then 6 plates per side)


Nutrition: * Will be posted when I get home ; I don't have my notebook with me.

Supplementation:
Animal Pak
Animal Flex
2 scoops Shock Therapy

PWO: 2 scoops Protein

Appetite: 8.5
Today's weight: 169lbs (0.0lbs change from last week)

http://i940.photobucket.com/albums/ad249/huafist/PaperWeek1.jpg
http://i940.photobucket.com/albums/ad249/huafist/FrontWeek1.jpg
http://i940.photobucket.com/albums/ad249/huafist/SideWeek1.jpg
http://i940.photobucket.com/albums/ad249/huafist/BackWeek1.jpg

Notes: Other than what's in the video ; My chest is SORE AS HELL today lol. I've been running HRT for about 6 weeks prior to this, but I think we've all turned it up a notch since we were selected for the competition!

Videos:
Part 1:
ofDEEBPahDU

Part 2:
dtt_wruDOEk


Have a great weekend everyone!

Solid workouts man! Rest up this weekend and get ready for HELL on monday!

[huafist]

Monday - 04/09/2012 ; Day 6 of Hell - Session I, Shoulders & Arms

Seated Shoulder Press: 2 x 8 + 6 Neg w/125lbs
Dumbbell Side Lateral Raise: 2 x 8 + 6 Neg w/20lbs
Barbell Front Raise: 2 x 8 + 6 Neg w/35lbs
Barbell Curl: 2 x 8 + 6 Neg w/65lbs
Reverse Barbell Curl: 2 x 8 + 6 Neg w/55lbs
Reverse Barbell Wrist Curl: 2 x 8 + 6 Neg w/25lbs
Barbell Wrist Curl: 2 x 8 + 6 Neg w/55lbs

Abs: 3 sets of 25 situps (15 reg + 10 neg), 3 sets of hanging leg raises/knee pulls.

Cardio: 30 minutes of elliptical, keeping heart rate between 140bpm and 150bpm.

Macros: 1609kcal, 250g Protein, 27g Fat, 96g Carbs

Pre-Workout: 2 scoops of Shock Therapy, and 1 trial pack of Atomic 7.

PWO: 2 scoops Protein

Notes: I made the modifications to form & weight Tom recommended last week. The Barbell Front Raise definitely makes me feel like a pansy haha. I raised the weight on the barbell curls as I had mentioned last week after I found myself doing 8 negatives instead of 6 haha. Adding another 5lbs definitely took those extra two negatives out of me lol. I also reduced the motion on the wrist curls per Tom's recommendation, and made sure my forearms stayed on the bench. I'm trying to focus on slowing my 5 count down, and I feel I did better on that today. My shoulders & biceps felt HUGE after my workout haha. I'm also thinking seriously about ordering some Atomic 7 for the BCAA's, and I'm beginning to worry my trial size of Shock Therapy isn't gonna last me until the full size gets here lol.

[kcburrows]

barbell front raise makes everyone feel like a pansy! lol keep grindin it out man, solid workouts

[freaknastyp]

barbell front raise makes everyone feel like a pansy! lol keep grindin it out man, solid workouts
^^this

i was doing them last night and man its tough going back down to the lighter weight part of the rack lol

[brad23]

Monday - 04/09/2012 ; Day 6 of Hell - Session I, Shoulders & Arms

Seated Shoulder Press: 2 x 8 + 6 Neg w/125lbs
Dumbbell Side Lateral Raise: 2 x 8 + 6 Neg w/20lbs
Barbell Front Raise: 2 x 8 + 6 Neg w/35lbs
Barbell Curl: 2 x 8 + 6 Neg w/65lbs
Reverse Barbell Curl: 2 x 8 + 6 Neg w/55lbs
Reverse Barbell Wrist Curl: 2 x 8 + 6 Neg w/25lbs
Barbell Wrist Curl: 2 x 8 + 6 Neg w/55lbs

Abs: 3 sets of 25 situps (15 reg + 10 neg), 3 sets of hanging leg raises/knee pulls.

Cardio: 30 minutes of elliptical, keeping heart rate between 140bpm and 150bpm.

Macros: 1609kcal, 250g Protein, 27g Fat, 96g Carbs

Pre-Workout: 2 scoops of Shock Therapy, and 1 trial pack of Atomic 7.

PWO: 2 scoops Protein

Notes: I made the modifications to form & weight Tom recommended last week. The Barbell Front Raise definitely makes me feel like a pansy haha. I raised the weight on the barbell curls as I had mentioned last week after I found myself doing 8 negatives instead of 6 haha. Adding another 5lbs definitely took those extra two negatives out of me lol. I also reduced the motion on the wrist curls per Tom's recommendation, and made sure my forearms stayed on the bench. I'm trying to focus on slowing my 5 count down, and I feel I did better on that today. My shoulders & biceps felt HUGE after my workout haha. I'm also thinking seriously about ordering some Atomic 7 for the BCAA's, and I'm beginning to worry my trial size of Shock Therapy isn't gonna last me until the full size gets here lol.

Killed it my TN bro!

[huafist]

Tuesday, 04/10/2012 - Day 7 of Hell.

Session II ; Quads & Hamstrings

Leg Press: 2 x 8 + 6 Neg w/540lbs
Hack Squat: 2 x 8 + 6 Neg w/200lbs
Leg Extensions: 2 x 8 + 6 Neg w/220lbs
SLDLs: 2 x 8 + 6 Neg w/195lbs
Seated Leg Curl: 2 x 8 + 6 Neg w/200lbs, 180lbs

Ab Work: None today, only do it on Monday and Friday.
Cardio: 1 hour of martial arts

Pre-Workout: 2 Scoops Shock Therapy
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress Protein mixed in water.

Other supplements: Animal Pak, Animal Flex

Macros: 1610kcal, 259g Protein, 20g Fat, 94g Carbs


Notes: I bumped up the weight on the leg press to try to make my quads feel it a little more, and it DEFINITELY did. Everything else I kept the same weight, except for the last set of leg curls ; I dropped the weight 20lbs on that set to make sure I got a full ROM and could squeeze the negative reps good. Did an hour at the kung fu school tonight as well, and my legs are ****ing SHOT haha. I'm gonna need a HovAround to get around the office tomorrow.

[russ d]

Keep hitting it hard you will get what you want out of this.

[brad23]

Tuesday, 04/10/2012 - Day 7 of Hell.

Session II ; Quads & Hamstrings

Leg Press: 2 x 8 + 6 Neg w/540lbs
Hack Squat: 2 x 8 + 6 Neg w/200lbs
Leg Extensions: 2 x 8 + 6 Neg w/220lbs
SLDLs: 2 x 8 + 6 Neg w/195lbs
Seated Leg Curl: 2 x 8 + 6 Neg w/200lbs, 180lbs

Ab Work: None today, only do it on Monday and Friday.
Cardio: 1 hour of martial arts

Pre-Workout: 2 Scoops Shock Therapy
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress Protein mixed in water.

Other supplements: Animal Pak, Animal Flex

Macros: 1610kcal, 259g Protein, 20g Fat, 94g Carbs


Notes: I bumped up the weight on the leg press to try to make my quads feel it a little more, and it DEFINITELY did. Everything else I kept the same weight, except for the last set of leg curls ; I dropped the weight 20lbs on that set to make sure I got a full ROM and could squeeze the negative reps good. Did an hour at the kung fu school tonight as well, and my legs are ****ing SHOT haha. I'm gonna need a HovAround to get around the office tomorrow.

I just finished legs earlier and I'm like you.....Bring me my damn cart!

[huafist]

Wednesday was rest day ; did some cardio early, but other than that I didn't do anything. Had my cheat meal also: naked hot wings. Was oh so good lol.

Thursday, 04/12/2012 ; Day 9 of Hell - Session III: Chest & Triceps

Decline Bench Press: 2 x 8+6Neg w/175lbs, 135lbs
Flat Bench Press: 2 x 8+6Neg w/135lbs
Incline Bench Press: 2 x 8+6Neg 95lbs
Skullcrushers: 2 x 8+6Neg w/45lbs
Seated Tricep Extensions: 2 x 8+6Neg w/45lbs

Notes: I took Tom's advice to heart from last week. I dropped the weight (in some cases, significantly), and slowed everything down to make sure I got an honest to God 5 count on every movement. It's amazing how quickly what seems like something you could throw through the ceiling becomes something you can barely get off of you hahaha. Had my buddy give me a lift off and make sure I didn't kill myself during my declines, and then I went to the Smith machine for my flat bench and inclines. Got a good pump off of today's workout. As far as nutrition goes, Tom now has gotten me addicted to Yams. I love the friggin' things haha. I match them up with chicken breast that I bake in chili powder, and I have a damn good meal.

Cardio: 30 minutes Elliptical.

Pre-Workout: 2 scoops Shock Therapy (I'm out now! nooooooo!)
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress Protein powder.


Supplementation:
Animal Pak
Animal Flex

Appetite: 8.5

Macros: 1500kcal, 250g Protein, 24g F, 87g C

[brad23]

Wednesday was rest day ; did some cardio early, but other than that I didn't do anything. Had my cheat meal also: naked hot wings. Was oh so good lol.

Thursday, 04/12/2012 ; Day 9 of Hell - Session III: Chest & Triceps

Decline Bench Press: 2 x 8+6Neg w/175lbs, 135lbs
Flat Bench Press: 2 x 8+6Neg w/135lbs
Incline Bench Press: 2 x 8+6Neg 95lbs
Skullcrushers: 2 x 8+6Neg w/45lbs
Seated Tricep Extensions: 2 x 8+6Neg w/45lbs

Notes: I took Tom's advice to heart from last week. I dropped the weight (in some cases, significantly), and slowed everything down to make sure I got an honest to God 5 count on every movement. It's amazing how quickly what seems like something you could throw through the ceiling becomes something you can barely get off of you hahaha. Had my buddy give me a lift off and make sure I didn't kill myself during my declines, and then I went to the Smith machine for my flat bench and inclines. Got a good pump off of today's workout. As far as nutrition goes, Tom now has gotten me addicted to Yams. I love the friggin' things haha. I match them up with chicken breast that I bake in chili powder, and I have a damn good meal.

Cardio: 30 minutes Elliptical.

Pre-Workout: 2 scoops Shock Therapy (I'm out now! nooooooo!)
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress Protein powder.


Supplementation:
Animal Pak
Animal Flex

Appetite: 8.5

Macros: 1500kcal, 250g Protein, 24g F, 87g C

Good workout man! Keep it up. Time to grow!

[huafist]

Friday, 04/13/2012 ; Day 10 of Hell - Session IV: Back, Traps, Delts & Calves

Seated Pulldowns: 2 x 8+6Neg w/60lbs
Seated Rows: 2 x 8+6Neg w/70lbs
T-Bar Rows: 2 x 8+6Neg w/100lbs
Shoulder Shrugs: 2 x 8+6Neg w/195lbs
Side Lateral Raises: 2 x 8+6Neg w/15lbs
Seated Calf Raises: 2 x 8+6Neg w/450lbs (Machine max)
Leg Press Calf Extensions: 2 x 8+6Neg w/540lbs (6 plates per side)

Cardio: 1 hour of Kung Fu forms.

Abs: 10 reps hanging situps, 10 reps hanging knee pulls (3 sets).

Pre-Workout: 1 scoop Animal Rage.
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress protein powder.

Supplementation:
Animal Pak
Animal Flex

Appetite: 8.5

Macros: 1599kcal, 250g Protein, 26g Fat, 96g Carbs

Notes: I'm rearranging this so my notes are at the very bottom. Lowering the weight is definitely making me feel it more. Today was a great session, even though this is my least favorite one. Weekly video/confessional to come later.

[russ d]

Good workout. Keep going strong.

[huafist]

Week 2 videos!

1) Workouts
iJAguBGGDlU

2) Cardio & Friday abs
rXZtaL9uA-o

3) Week 2 confessional
_K-QttkJgec

Will update with pictures and a check in on Monday.

[freaknastyp]

looking good brother your dedication is some inspiration!

[huafist]

Monday - 04/16/2012 ; Day 11 of Hell - Session I, Shoulders & Arms

Seated Shoulder Press: 2 x 8 + 6 Neg w/125lbs
Dumbbell Side Lateral Raise: 2 x 8 + 6 Neg w/20lbs
Barbell Front Raise: 2 x 8 + 6 Neg w/35lbs,40lbs (+5lbs)
Barbell Curl: 2 x 8 + 6 Neg w/65lbs
Reverse Barbell Curl: 2 x 8 + 6 Neg w/60lbs (+5lbs)
Reverse Barbell Wrist Curl: 2 x 8 + 6 Neg w/25lbs
Barbell Wrist Curl: 2 x 8 + 6 Neg w/55lbs

Cardio: 30 minutes of elliptical, keeping heart rate between 140bpm and 150bpm.

Abs: 3 sets of 25 situps (15 reg + 10 neg), 3 sets of hanging leg raises/knee pulls.

Pre-Workout: 2 scoops of Rage
Intra-Workout: Water
PWO: 2 scoops Protein

Supplementation:
Animal Pak
Animal Flex

Appetite: 8.5/9

Macros: 1569kcal, 250g Protein, 24g Fat, 88g Carbs

Notes: WEEK 3 IS HERE! Today was a GREAT session! Was in the gym doing cardio at 5:30am this morning; I was ready to go when I hit the gym this afternoon for Session I, and just flat got **** done. Ready to hit Session II tomorrow.

[kcburrows]

way to get the **** done my brother! 5:30am cardio...someone showed up to work, thats dedication. Good **** man!

[huafist]

Thanks KC! I figure if you don't show up to give 110%, you need to go the **** home. Your workouts are looking solid bro.

[huafist]

Tuesday, 04/17/2012 - Day 12 of Hell.

Session II ; Quads & Hamstrings

Leg Press: 2 x 8 + 6 Neg w/540lbs
Hack Squat: 2 x 8 + 6 Neg w/200lbs
Leg Extensions: 2 x 8 + 6 Neg w/220lbs
SLDLs: 2 x 8 + 6 Neg w/195lbs
Seated Leg Curl: 2 x 8 + 6 Neg w/200lbs, 180lbs

Ab Work: None today, only do it on Monday and Friday.
Cardio: 1 hour of martial arts

Pre-Workout: 2 Scoops Rage
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress Protein mixed in water.

Other supplements: Animal Pak, Animal Flex, Universal CreaPure

Appetite: 8.5

Macros: 1591kcal, 251g Protein, 22.5g Fat, 94g Carbs

Notes: Once again, I was fired up when I hit the gym. After Tom telling me he didn't think I needed to fool with the leg press changes I was thinking about, I hit it hard. I moved the back of the press up a little to focus the tension on my quads even more. 540lbs was hard as **** with 6 negatives at that angle, but I felt it a hell of a lot more haha. Hack squats and leg extensions felt harder this week, but hamstring exercises felt about the same. I feel like I might be losing a little muscle due to the high heart rate during cardio. Gonna dial it back some per Tom's suggestion and see if I can stop that. As far as stretching goes, today was the first time I've really felt a burn in my quad stretches ; lets me know **** is working lol. Could barely walk after my hamstring stretches.

[huafist]

It's Wednesday morning, recovery day. My quads are SORE as **** lol.

[brad23]

It's Wednesday morning, recovery day. My quads are SORE as **** lol.

Enjoy it bc I sure am lol.

[huafist]

Thursday, 04/19/2012 ; Day 14 of Hell - Session III: Chest & Triceps

Decline Bench Press: 2 x 8+6Neg w/155lbs
Flat Bench Press: 2 x 8+6Neg w/135lbs
Incline Bench Press: 2 x 8+6Neg 95lbs
Skullcrushers: 2 x 8+6Neg w/45lbs
Seated Tricep Extensions: 2 x 8+6Neg w/45lbs

Cardio: Kung Fu tonight.

Pre-Workout: 2 scoops Rage
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress Protein powder.


Supplementation:
Animal Pak
Animal Flex
Universal CreaPure

Appetite: 8.5

Macros: I'll add this tonight ; the day isn't over yet.


Notes: Felt great during today's workout - felt strong as hell until I got to the last two Negative reps of each set ; I had to struggle to make it to lockout on the last Negative rep, but I made it each time. I forgot my camera, so I didn't get any videos of todays workouts :(

[russ d]

Nice job!

[huafist]

Friday, 04/21/2012 ; Day 15 of Hell - Session IV: Back, Traps, Delts & Calves

Pullups on gravitron: 2 x 8+6Neg w/80lbs of assist
Seated Rows: 2 x 8+6Neg w/70lbs, 80lbs
T-Bar Rows: 2 x 8+6Neg w/100lbs
Shoulder Shrugs: 2 x 8+6Neg w/205lbs
Side Lateral Raises: 2 x 8+6Neg w/15lbs
Seated Calf Raises: 2 x 8+6Neg w/450lbs (Machine max)
Leg Press Calf Extensions: 2 x 8+6Neg w/540lbs (6 plates per side)

Cardio: 30 min treadmill to keep heart rate around 120.

Abs: 25 situps (15 regular, 10 neg), 15 reps hanging knee pulls (3 sets).

Pre-Workout: 2 scoops Animal Rage.
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress protein powder.

Supplementation:
Animal Pak
Animal Flex
Universal CreaPure

Appetite: 9

Macros: TBA.

Notes: The pullups definitely made me feel lats more than the pulldowns did. Felt really good today, and even Upped weight in a few places. This puts week 3 in the bag, looking forward to week 4 and check-in!

[huafist]

Week 3 Check in!!

Begining Weight: 171lbs
Current Weight: 168lbs
Weight Difference -3lbs

Diet:
Protein 250g
Fats: 25g
Carbs 100g

Appetite: 9


Coming in late this week haha - had a lot to do at work today. As I stated in my video, I had a ****ty weekend as far as nutrition goes ; anniversaries **** everything up lol. I'm back on track this week, and there aren't any more "holidays" during the competition, so this is on like Donkey Kong now. I was going to get my BF% tested today, but didn't get to it ; I'll do it next Monday. I'm definitely seeing more vascularity in my forearms, and my shoulders & chest seem to be much more prominent and defined.

Week 3 videos!

1) Workouts & some Nutrition:
ZFfKPspoD0o
2) Week 3 Confessional:
OAWtyaSo740

Weekly Pics:
http://i940.photobucket.com/albums/ad249/huafist/Week3Paper.jpg
http://i940.photobucket.com/albums/ad249/huafist/Week3Front.jpg
http://i940.photobucket.com/albums/ad249/huafist/Week3Side.jpg
http://i940.photobucket.com/albums/ad249/huafist/Week3Back.jpg

[huafist]

Monday - 04/23/2012 ; Day 16 of Hell - Session I, Shoulders & Arms

Seated Shoulder Press: 2 x 8 + 6 Neg w/115lbs
Dumbbell Side Lateral Raise: 2 x 8 + 6 Neg w/15lbs
Barbell Front Raise: 2 x 8 + 6 Neg w/35lbs
Barbell Curl: 2 x 8 + 6 Neg w/65lbs
Reverse Barbell Curl: 2 x 8 + 6 Neg w/60lbs (+5lbs)
Reverse Barbell Wrist Curl: 2 x 8 + 6 Neg w/30lbs (+5lbs)
Barbell Wrist Curl: 2 x 8 + 6 Neg w/55lbs

Cardio: 30 minutes of treadmill, keeping heart rate between 120bpm and 130bpm.

Abs: 3 sets of 25 situps (15 reg + 10 neg), 3 sets of hanging leg raises/knee pulls.

Pre-Workout: 2 scoops of Shock Therapy (yay!)
Intra-Workout: Water
PWO: 2 scoops Protein

Supplementation:
Animal Pak
Animal Flex

Appetite: 9

Macros: 1666kcal, 254g Protein, 22.5g Fat, 96g Carbs

Notes: WEEK 4 IS HERE! After a miserable weekend, I was anxious to get back in the gym and move some iron, as well as try out Grape Ape! I was kind of afraid that that pulled neck muscle would bug me today, but I was surprised that it didn't, even during my overhead presses. Today kicked ass, and I'm ready to get this week started!

[huafist]

I forgot to mention that I was pumped to the MAX after my workout today! Shoulders felt huge, and my forearms/biceps were pumped to the point I didn't think I could straighten my arms haha. Abs even felt it today. It was awesome.

[russ d]

Doing good keep it up

[brad23]

Week 3 Check in!!

Begining Weight: 171lbs
Current Weight: 168lbs
Weight Difference -3lbs

Diet:
Protein 250g
Fats: 25g
Carbs 100g

Appetite: 9


Coming in late this week haha - had a lot to do at work today. As I stated in my video, I had a ****ty weekend as far as nutrition goes ; anniversaries **** everything up lol. I'm back on track this week, and there aren't any more "holidays" during the competition, so this is on like Donkey Kong now. I was going to get my BF% tested today, but didn't get to it ; I'll do it next Monday. I'm definitely seeing more vascularity in my forearms, and my shoulders & chest seem to be much more prominent and defined.


Starting to show those abs man!

[huafist]

Starting to show those abs man!

Thanks bro! That's my end goal, vain as it may be lol. I felt like I could see them better last week than this week, but I could tell more of a difference in other areas, so who the hell knows lol. I'm just gonna keep at it and hold my faith in Tom lol.

[brad23]

Thanks bro! That's my end goal, vain as it may be lol. I felt like I could see them better last week than this week, but I could tell more of a difference in other areas, so who the hell knows lol. I'm just gonna keep at it and hold my faith in Tom lol.

You'll get there bro. It will happen.

[huafist]

Tuesday, 04/24/2012 - Day 17 of Hell.

Session II ; Quads & Hamstrings

Leg Press: 2 x 8 + 6 Neg w/450lbs
Hack Squat: 2 x 8 + 6 Neg w/180lbs
Leg Extensions: 2 x 8 + 6 Neg w/200lbs
SLDLs: 2 x 8 + 6 Neg w/180lbs
Seated Leg Curl: 2 x 8 + 6 Neg w/180lbs

Ab Work: None today, only do it on Monday and Friday.
Cardio: 1 hour of martial arts

Pre-Workout: 2 Scoops Shock Therapy
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress Protein mixed in water.

Other supplements:
Animal Pak
Animal Flex

Appetite: 9

Macros: 1580kcal, 256g Protein, 17g Fat, 96g Carbs

Notes: Lowered the weight some all the way around today, and it made a difference. My quads were wasted before I finished my hack squats, and were burning like hell during leg extensions - I think this is the first time I've really felt a pump in my quads. Hamstrings were damn near unbearable lol - felt like they were gonna pop out during the leg curls. Stretched out good then hobbled back to the dressing room haha. I feel like it was a really productive session.

[russ d]

Good workout and good log. I like to read it.

[huafist]

Wednesday, 04/25/2012 - Day 18 of Hell.
Rest & Recovery Day.

Got my 30 minutes of cardio in today, and I'm resting the rest of the day. Going to make sure I hit my Macros, and maybe get in a nap haha.

[huafist]

Decided to burn my cheat meal tonight - the discussion we had earlier about wings made me start thinking lol. So, I had wings tonight. It was gloriously good lol

[huafist]

Thursday, 04/26/2012 ; Day 19 of Hell - Session III: Chest & Triceps

Decline Bench Press: 2 x 8+6Neg w/155lbs
Flat Bench Press: 2 x 8+6Neg w/135lbs
Incline Bench Press: 2 x 8+6Neg 95lbs
Skullcrushers: 2 x 8+6Neg w/45lbs
Seated Tricep Extensions: 2 x 8+6Neg w/45lbs

Cardio: Kung Fu tonight.

Pre-Workout: 2 scoops Shock Therapy
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress Protein powder.


Supplementation:
Animal Pak
Animal Flex

Appetite: 9

Macros: 1737kcal, 260g Protein, 29g Fat, 100g carbs - went over a little on fats due to a change in chicken breasts ; I'll readjust tomorrow.


Notes: Felt stronger again today ; I'm going to raise my decline by 10lbs or so next week. Keeping flat bench where it is for now, and I may go up 5lbs on my incline as well. Felt a serious pump today, it was great. The gym manager was commenting today that he'd never seen someone's body comp change as fast as mine has and be all natural - I thought that was a huge testament to just how well HRT really works.
I got a call from my kung fu instructor late last night - I'll be teaching classes while he's out tonight, so I'll have more than my fair share of cardio lol. Kids start at 5:30.

[russ d]

Good workout and good luck with the kids

[mdritter]

Solid session man...looking solid

[huafist]

Thanks guys. Had a blast last night, I always enjoy teaching when I can. Makes me miss running my own school. Today is Session IV, then a weekend of rest ahead!

[freaknastyp]

Thanks guys. Had a blast last night, I always enjoy teaching when I can. Makes me miss running my own school. Today is Session IV, then a weekend of rest ahead!

Idk about u but I get so stir crazy with my 2off days. I'm at a loss with what to do instead of working out lol

[huafist]

Idk about u but I get so stir crazy with my 2off days. I'm at a loss with what to do instead of working out lol

I have plenty of stuff to do lol ; I'll do some cardio tomorrow after my son's soccer game, and then I'll come home and wrench on a few cars.

[huafist]

Friday, 04/27/2012 ; Day 20 of Hell - Session IV: Back, Traps, Delts & Calves

Pullups on gravitron: 2 x 8+6Neg w/80lbs of assist
Seated Rows: 2 x 8+6Neg w/80lbs, 90lbs (+10lbs)
T-Bar Rows: 2 x 8+6Neg w/110lbs (+10lbs)
Shoulder Shrugs: 2 x 8+6Neg w/205lbs, 225lbs (+20lbs)
Side Lateral Raises: 2 x 8+6Neg w/20lbs (+5lbs)
Seated Calf Raises: 2 x 8+6Neg w/500lbs (Machine max - managed to sneak 2 25's on the very end of the bars)
Leg Press Calf Extensions: 2 x 8+6Neg w/540lbs (6 plates per side)

Cardio: 30 min treadmill to keep heart rate around 120.

Abs: L-sit between two benches, 20 kicks with both feet (I'll have video of this), 3 sets, 3 sets of 50 leg lifts.

Pre-Workout: 2 scoops Shock Therapy.
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress protein powder.

Supplementation:
Animal Pak
Animal Flex

Appetite: 9

Macros: 1656kcal, 253g Protein, 24.5g Fat, 96g Carbs

Notes: Week 4 is in the bag! I can't believe we're one month into this thing already. As I mentioned yesterday, I got my fats back under control today. They weren't over by a lot yesterday, but enough to bother me. Lifts felt good today - felt stronger, and I think the increase in weight in a few of my lifts reflects that. Changed up my ab routine some, and man did it hurt! lol. I'll have video of it so you can see what I'm doing. I'll be out of town Monday & Tuesday of next week, but I'll still get my workouts in and get my check-in up on Monday as usual.

[huafist]

Week 4 Check in!!

Beginning Weight: 168lbs
Current Weight: 167lbs
Weight Difference -1lbs

Diet:
Protein 250g
Fats: 25g
Carbs 100g

Appetite: 9


Can't believe week 4 is already over! We're 1/3 of the way through this thing. I had a great week, everything just seemed to fire on all cylinders all week long. Diet stayed on point, and felt overall stronger all week. I didn't get any video from leg day ; dumbass me left my camera at the office. And yes, I got a "little" bit of sun this weekend - we took our son to Dollywood Saturday (last day to exchange my free company picnic passes for season passes at a reduced rate), so I walked around in the sun all day lol. As I mentioned the other day, I'm on the road today. Got my Session I workout in early this morning, and I'll try to find a gym somewhere in Gainesville to hit session II tomorrow, but I may just have to make do with a modified routine in the "gym" that the hotel has.

And now, for the meat & potatoes:

Week 4 videos!
alHTHEo4mhk

Cq051L_ECYs

Pictures:
http://i940.photobucket.com/albums/ad249/huafist/Week4Paper.jpg

http://i940.photobucket.com/albums/ad249/huafist/Week4Front.jpg

http://i940.photobucket.com/albums/ad249/huafist/Week4Side.jpg

http://i940.photobucket.com/albums/ad249/huafist/Week4Back.jpg

[huafist]

As rage says in the nutritional video, sometimes you've gotta eat your meals on the go. I'm out of town for a few days (Gainesville, GA), so I pre-packaged my meals last night, and put them in the cooler when I left this morning:

http://i940.photobucket.com/albums/ad249/huafist/Meals.jpg

[huafist]

Monday - 04/30/2012 ; Day 21 of Hell - Session I, Shoulders & Arms

Seated Shoulder Press: 2 x 8 + 6 Neg w/125lbs
Dumbbell Side Lateral Raise: 2 x 8 + 6 Neg w/15lbs
Barbell Front Raise: 2 x 8 + 6 Neg w/35lbs
Barbell Curl: 2 x 8 + 6 Neg w/65lbs
Reverse Barbell Curl: 2 x 8 + 6 Neg w/60lbs
Reverse Barbell Wrist Curl: 2 x 8 + 6 Neg w/30lbs
Barbell Wrist Curl: 2 x 8 + 6 Neg w/60lbs (+5lbs)

Cardio: 30 minutes of treadmill, keeping heart rate between 120bpm and 130bpm.

Abs: 3 sets of L-sit 2 legged kickouts, 3 sets of 50 leg lifts, pulldown crunches HRT Solo style on cable crossover w/200lbs

Pre-Workout: 2 scoops of Shock Therapy
Intra-Workout: Water
PWO: 2 scoops Protein

Supplementation:
Animal Pak
Animal Flex

Appetite: 9.5

Macros: 1605kcal, 256g Protein, 20g Fat, 96g Carbs

Notes: Hit the gym EARLY this morning, due to being on the road today. Had a really good session, and did my cardio after I got checked into the hotel here in Gainesville. The "gym" here only has some dumbbells, 2 benches, and a few treadmills, so I went in search of a gym I could get a day pass to for tomorrow's Session II workout - I think I found one called "BodyPlex" just up the street from the hotel here - they offer a free 3-day pass, which I downloaded from their website and will take in tomorrow. Tomorrow evening, I'll be headed over to Norcross, GA to visit an affiliated martial arts school so I can get some punching & kicking out of the way.

[huafist]

Looks like I may be here at least a day longer than I expected ; that's gonna really screw me up, as I only brought enough food (and Animal Pak/Flex) for 2 days.

[huafist]

Dodged a bullet! Got my issue fixed this afternoon, so I will be headed back home in the morning.

Anyway, on to the meat:

Tuesday, 05/01/2012 - Day 21 of Hell.

Session II ; Quads & Hamstrings

Leg Press: 2 x 8 + 6 Neg w/540lbs, 630lbs (6 plates per side, then 7)
Hack Squat: 2 x 8 + 6 Neg w/270lbs (3 plates per side)
Leg Extensions: 2 x 8 + 6 Neg w/200lbs
SLDLs: 2 x 8 + 6 Neg w/185lbs
Seated Leg Curl: 2 x 8 + 6 Neg w/180lbs

Ab Work: None today, only do it on Monday and Friday.

Cardio: 1 hour of martial arts

Pre-Workout: 2 Scoops Shock Therapy
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress Protein mixed in water.

Other supplements:
Animal Pak
Animal Flex

Appetite: 9.5

Macros: 1585kcal, 251g Protein, 22g Fat, 92g Carbs

Notes: I have to give HUGE props to BodyPlex Gym here in Gainesville ; they let me come in today and get my legs session in free of charge! They have a super nice facility, even though I question whether their 45lb plates are really 45s, or if I'm just getting stronger, as I was able to add another plate on each side of my leg press (raising my max to 7 plates per side), and up to 3 plates per side on my hack squats (although this machine was completely different from ours back home ; it felt easier to use). My legs were jelly when I left, and I felt a little bit nauseous - sure signs I had a HRT session!

[brad23]

Dodged a bullet! Got my issue fixed this afternoon, so I will be headed back home in the morning.

Anyway, on to the meat:

Tuesday, 05/01/2012 - Day 21 of Hell.

Session II ; Quads & Hamstrings

Leg Press: 2 x 8 + 6 Neg w/540lbs, 630lbs (6 plates per side, then 7)
Hack Squat: 2 x 8 + 6 Neg w/270lbs (3 plates per side)
Leg Extensions: 2 x 8 + 6 Neg w/200lbs
SLDLs: 2 x 8 + 6 Neg w/185lbs
Seated Leg Curl: 2 x 8 + 6 Neg w/180lbs

Ab Work: None today, only do it on Monday and Friday.

Cardio: 1 hour of martial arts

Pre-Workout: 2 Scoops Shock Therapy
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress Protein mixed in water.

Other supplements:
Animal Pak
Animal Flex

Appetite: 9.5

Macros: Will add tonight.

Notes: I have to give HUGE props to BodyPlex Gym here in Gainesville ; they let me come in today and get my legs session in free of charge! They have a super nice facility, even though I question whether their 45lb plates are really 45s, or if I'm just getting stronger, as I was able to add another plate on each side of my leg press (raising my max to 7 plates per side), and up to 3 plates per side on my hack squats (although this machine was completely different from ours back home ; it felt easier to use). My legs were jelly when I left, and I felt a little bit nauseous - sure signs I had a HRT session!

Killer session bro! Glad you where able to get that all worked out lol.

[huafist]

Killer session bro! Glad you where able to get that all worked out lol.

Thanks brother. Looks like you're on top of things over on your side too. Good job.

[brad23]

Thanks brother. Looks like you're on top of things over on your side too. Good job.

Yes sir! Trying to be like you!

[huafist]

Yes sir! Trying to be like you!

Don't try to be like me, I'm a scrawny little wimp - you should try to be like Rewaste haha

[huafist]

Wednesday, 05/02/2012 - Day 23 of Hell
Rest & Recovery

Fasted cardio finished @ 7:00am this morning; eating breakfast now, then headed home. Had a great time last night at the local kung fu school; good people there. Today is rest day, so I'll be resting & recovering today and possibly having my cheat meal. Tomorrow is arms & tris - I'm SO ready!

[russ d]

Way to keep this going even when out of town.

[huafist]

Thursday, 05/03/2012 ; Day 23 of Hell - Session III: Chest & Triceps

Decline Bench Press: 2 x 8+6Neg w/165lbs (+10lbs)
Flat Bench Press: 2 x 8+6Neg w/135lbs
Incline Bench Press: 2 x 8+6Neg 105lbs (+10lbs)
Skullcrushers: 2 x 8+6Neg w/45lbs
Seated Tricep Extensions: 2 x 8+6Neg w/45lbs

Cardio: Kung Fu tonight.

Pre-Workout: 2 scoops Shock Therapy
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress Protein powder.


Supplementation:
Animal Pak
Animal Flex

Appetite: 9

Macros: 1687kcal, 251g Protein, 33.5g Fat, 95g Carbs (I know, I went over on fats - was my fault for not looking at a label lol)


Notes: Felt stronger again today - raised my lifts as I mentioned last week, and it worked great. I'm still not seeing any gains on the flat bench though, and that has me puzzled. May just be my body type, or I may be being impatient. I know on my current diet I shouldn't be expecting a lot of strength gains as I'm cutting, but a little wouldn't be a bad thing lol. Today's session went good - it was good to be back "home". Kung Fu tonight!

[huafist]

Got morning cardio in early this morning before breakfast, and now I'm at my son's field day. Session IV to come later today.

[huafist]

Friday, 05/04/2012 ; Day 25 of Hell - Session IV: Back, Traps, Delts & Calves

Seated pulldowns: 2 x 8+6Neg w/90lbs
Seated Rows: 2 x 8+6Neg w/90lbs
T-Bar Rows: 2 x 8+6Neg w/110lbs
Shoulder Shrugs: 2 x 8+6Neg w/225lbs
Side Lateral Raises: 2 x 8+6Neg w/20lbs
Seated Calf Raises: 2 x 8+6Neg w/500lbs (Machine max - managed to sneak 2 25's on the very end of the bars)
Leg Press Calf Extensions: 2 x 8+6Neg w/630lbs (7 plates per side, +90lbs)

Cardio: 30 min treadmill to keep heart rate around 120.

Abs: L-sit between two benches, 20 kicks with both feet, 3 sets, 3 sets of 25 leg lifts with 10lb weight on my ankles.

Pre-Workout: 2 scoops Shock Therapy.
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress protein powder.

Supplementation:
Animal Pak
Animal Flex

Appetite: 9.5

Macros: 1640kcal, 257g Protein, 24g Fat, 100g Carbs

Notes: Today sucked! I started super strong this morning with my cardio, and felt great afterwards. Then, we had to go to my son's school for his field day, and we sat out in the sun all day. By the time we got home, I felt like hammered sh*t and even took a 30 minute nap. I had to force myself to go back to the gym, and I didn't get back into the swing of things until I got to my 2nd set of t-bar rows. After that, I started feeling good (maybe the shock therapy kicking in? lol), and finished strong. Did some deadlifts, and managed 315, but it was ugly. I didn't have a belt, so I didn't force things. I'll try again in the morning with a belt and see what I can get.

On a side note, my legs are still sore from Tuesday lol

[huafist]

Week 5 Check in!! (Albeit late for me)

Beginning Weight: 167lbs
Current Weight: 165lbs
Weight Difference -2lbs

Diet:
Protein 250g
Fats: 25g
Carbs 100g

Appetite: 9.5


Even though I was out of town for the first 3 days this week, but I still got **** done and stayed on point diet-wise. I packaged up my food and took it with me in a cooler. Found a local gym that let me work out for free while I was in town, and visited an affiliated martial arts school to do some punching, kicking, and teaching. Came back late on Wednesday. Made sure to get my cardio in every day this week, mostly early in the morning (fasted cardio). Right now, I'm the lightest I can ever remember being in my adult life (165lbs). Had my body fat % tested today, and came in at 12.8%. Also, I started Animal Stak today as per Rage's recommendation. I'm interested to see how it works over the next 3 weeks. I may end up in St. Paul, MN before the week is out, but if I do, I'll take my food just like I did to Gainesville.


Week 5 videos!
Exercises:
AZiPJhRV0bI
Confessional:
q34sDeX8VN4

Pictures:

Cooler packed, getting ready to head to Gainesville:
http://i940.photobucket.com/albums/ad249/huafist/Meals.jpg

Weekly pics:
http://i940.photobucket.com/albums/ad249/huafist/PaperWeek5.jpg

http://i940.photobucket.com/albums/ad249/huafist/FrontWeek5.jpg

http://i940.photobucket.com/albums/ad249/huafist/SideWeek5.jpg

http://i940.photobucket.com/albums/ad249/huafist/BackWeek5.jpg

[huafist]

Monday - 05/07/2012 ; Day 26 of Hell - Session I, Shoulders & Arms

Seated Shoulder Press: 2 x 8 + 6 Neg w/125lbs
Dumbbell Side Lateral Raise: 2 x 8 + 6 Neg w/15lbs
Barbell Front Raise: 2 x 8 + 6 Neg w/35lbs
Barbell Curl: 2 x 8 + 6 Neg w/65lbs
Reverse Barbell Curl: 2 x 8 + 6 Neg w/65lbs (+5lbs)
Reverse Barbell Wrist Curl: 2 x 8 + 6 Neg w/30lbs
Barbell Wrist Curl: 2 x 8 + 6 Neg w/60lbs

Cardio: 30 minutes of treadmill, keeping heart rate between 120bpm and 130bpm.

Abs: 3 sets of L-sit 2 legged kickouts, 3 sets of 25 leg lifts with 10lbs plate strapped to my ankles, pulldown crunches HRT Solo style on cable crossover w/200lbs

Pre-Workout: 2 scoops of Shock Therapy
Intra-Workout: Water
PWO: 2 scoops Protein

Supplementation:
Animal Pak
Animal Flex
Animal Stak

Appetite: 9.5

Macros: 1582kcal, 252g Protein, 21.5g Fat, 96g Carbs

Notes: It's week 6!!! Started Animal Stak today per Rage's recommendation. Felt good for my workout today, and felt stronger too. Even felt like I could up the weight on my regular grip curls. Also started using wrist straps for my curls this week, again, per Rage's recommendation, to help alleviate the pain my forearms, and it seems to be working well.

[huafist]

Tuesday, 05/08/2012 - Day 26 of Hell.

Session II ; Quads & Hamstrings

Leg Press: 2 x 8 + 6 Neg w/540lbs (6 plates per side)
Hack Squat: 2 x 8 + 6 Neg w/180lbs (2 plates per side)
Leg Extensions: 2 x 8 + 6 Neg w/200lbs
SLDLs: 2 x 8 + 6 Neg w/185lbs
Seated Leg Curl: 2 x 8 + 6 Neg w/180lbs

Other:
Deadlift: 1 x 8 + 6 Neg w/315lbs

Ab Work: None today, only do it on Monday and Friday.

Cardio: 1 hour of martial arts

Pre-Workout: 2 Scoops Shock Therapy
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress Protein mixed in water.

Other supplements:
Animal Pak
Animal Flex
Animal Stak

Appetite: 9.5

Macros: 1582kcal, 252g Protein, 21.5g Fat, 96g Carbs

Notes: The leg press and hack squat at my home gym definitely hit differently ; I can't use as much weight at home. But, then again, weight isn't what we're after ; the pump is, right? And boy, did I have it today! Legs were on fire, even felt queasy a few times lol. Did my deadlifts for the deadlift competition, but I need to do them over. I went back to the gym tonight before kung fu to try again, and got to #4 negative and my strap slipped. I didn't have enough gas in the tank for a 3rd try, so I'll try again in the morning.

[huafist]

Oh, and FWIW, I eat the same damn thing every single day lol:

Meal 1:
8 egg whites, 3oz chicken, 56g fat free cheddar cheese

Meal 2:
6oz chicken, 1 cup rice

Meal 3 (typically PWO):
2 scoops Protein powder

Meal 4:
6oz Chicken
2/3 cup Yams

Meal 5:
6.5oz Chicken

That typically brings me in right on point. Sometimes, I'll get adventurous and swap up the last meal for Tilapia - otherwise, I'm a creature of habit lol

[blinky99]

how can cheese be fat free? i must look into this...

[huafist]

how can cheese be fat free? i must look into this...

Kraft makes it - 1 serving is 9g Protein, 0g Fat, 2g Carbs.

[huafist]

Thursday, 05/10/2012 ; Day 28 of Hell - Session III: Chest & Triceps

Decline Bench Press: 2 x 8+6Neg w/165lbs
Flat Bench Press: 2 x 8+6Neg w/135lbs
Incline Bench Press: 2 x 8+6Neg 115lbs (+10lbs)
Skullcrushers: 2 x 8+6Neg w/45lbs
Seated Tricep Extensions: 2 x 8+6Neg w/45lbs

Cardio: 2+ miles of walking around Dollywood with my 11 year old son today lol

Pre-Workout: 2 scoops Shock Therapy
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress Protein powder.


Supplementation:
Animal Pak
Animal Flex
Animal Stak

Appetite: 9

Macros: 1582kcal, 252g Protein, 21.5g Fat, 96g Carbs


Notes: Still sore from Tuesday's deadlifts haha - got my lifting in after we got back from Dollywood with the boy's 5th grade class this afternoon. Everything felt good today, even went up another 10lbs on my incline benching. I'm dreading tomorrow's back session if the soreness hasn't subsided more by then lol ; I'm sore from my traps all the way to my knees. I don't think anyone can say I didn't give it my all on that deadlift challenge lol. Meals are still exactly the same ; no changes from Tuesday.

[blinky99]

Kraft makes it - 1 serving is 9g Protein, 0g Fat, 2g Carbs.


awesome will check it out thanks

[huafist]

Cardio for Friday is done. Will knock out Session IV later today.

[freaknastyp]

Oh, and FWIW, I eat the same damn thing every single day lol:


that typically brings me in right on point. Sometimes, I'll get adventurous and swap up the last meal for Tilapia - otherwise, I'm a creature of habit lol

^^this i do the same thing day in and day out as well...sometimes ill experiment but usually dont get to crazy

[brad23]

^^this i do the same thing day in and day out as well...sometimes ill experiment but usually dont get to crazy

If you do the same thing day in and day out, once you change one thing you'll know EXACTLY how your body reacts to that change.

[huafist]

Friday, 05/11/2012 ; Day 30 of Hell - Session IV: Back, Traps, Delts & Calves

Seated pulldowns: 2 x 8+6Neg w/90lbs
Seated Rows: 2 x 8+6Neg w/90lbs
T-Bar Rows: 2 x 8+6Neg w/110lbs
Shoulder Shrugs: 2 x 8+6Neg w/225lbs
Side Lateral Raises: 2 x 8+6Neg w/20lbs
Seated Calf Raises: 2 x 8+6Neg w/500lbs (Machine max - managed to sneak 2 25's on the very end of the bars)
Leg Press Calf Extensions: 2 x 8+6Neg w/630lbs (7 plates per side)

Cardio: 30 min treadmill to keep heart rate around 120.

Abs: L-sit between two benches, 20 kicks with both feet, 3 sets, 3 sets of 25 leg lifts with 10lb weight on my ankles.

Pre-Workout: 2 scoops Shock Therapy.
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress protein powder.

Supplementation:
Animal Pak
Animal Flex
Animal Stak

Appetite: 9.5

Macros: 1582kcal, 252g Protein, 21.5g Fat, 96g Carbs

Notes: Back is my most hated body part to work, and I was still kinda sore from the deadlift challenge haha. But, after I got started I was alright. Had a pretty good workout today, and was really feeling my lats when I left.

[huafist]

Monday - 05/14/2012 ; Day 31 of Hell - Session I, Shoulders & Arms

Seated Shoulder Press: 2 x 8 + 6 Neg w/125lbs
Dumbbell Side Lateral Raise: 2 x 8 + 6 Neg w/15lbs
Barbell Front Raise: 2 x 8 + 6 Neg w/35lbs
Barbell Curl: 2 x 8 + 6 Neg w/70lbs (+5lbs)
Reverse Barbell Curl: 2 x 8 + 6 Neg w/65lbs
Reverse Barbell Wrist Curl: 2 x 8 + 6 Neg w/30lbs
Barbell Wrist Curl: 2 x 8 + 6 Neg w/60lbs

Cardio: 30 minutes of treadmill, keeping heart rate between 120bpm and 130bpm.

Abs: 3 sets of L-sit 2 legged kickouts, 3 sets of 25 leg lifts with 10lbs plate strapped to my ankles, pulldown crunches HRT Solo style on cable crossover w/200lbs

Pre-Workout: 2 scoops of Shock Therapy
Intra-Workout: Water
PWO: 2 scoops Protein

Supplementation:
Animal Pak
Animal Flex
Animal Stak

Appetite: 9.5

Macros: 1582kcal, 252g Protein, 21.5g Fat, 96g Carbs

Notes: Came in fired up and ready to move weight today. Went up another 5lbs on my barbell curl ; I think I'll hold it there for a while. Not much else to comment on about today, but I felt like it kicked ass haha.

[huafist]

Tuesday, 05/15/2012 - Day 32 of Hell.

Session II ; Quads & Hamstrings

Leg Press: 2 x 8 + 6 Neg w/540lbs (6 plates per side)
Hack Squat: 2 x 8 + 6 Neg w/180lbs (2 plates per side)
Leg Extensions: 2 x 8 + 6 Neg w/200lbs
SLDLs: 2 x 8 + 6 Neg w/185lbs
Seated Leg Curl: 2 x 8 + 6 Neg w/200lbs (+20lbs)

Ab Work: None today, only do it on Monday and Friday.

Cardio: 1 hour of martial arts

Pre-Workout: 2 Scoops Shock Therapy
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress Protein mixed in water.

Other supplements:
Animal Pak
Animal Flex
Animal Stak

Appetite: 9.5

Macros: 1582kcal, 252g Protein, 21.5g Fat, 96g Carbs

Notes: Leg session was killer as always! Stretched after quads, then stretched hammies after the last two exercises. Had to go in early and teach kung fu classes, and then had a killer workout at the school with the black sash class.

[huafist]

It's rest day! I'll go do my cardio at lunch (couldn't do it early this morning, the wife had to leave for work at 5:00a, and I had to stay here with the boy), and then take the rest of the day to chill. Maybe my cheat meal tonight if I get back in time from delivering a turbo engine I sold.

[huafist]

Thursday, 05/17/2012 ; Day 34 of Hell - Session III: Chest & Triceps

Decline Bench Press: 2 x 8+6Neg w/165lbs
Flat Bench Press: 2 x 8+6Neg w/135lbs
Incline Bench Press: 2 x 8+6Neg 115lbs
Skullcrushers: 2 x 8+6Neg w/45lbs
Seated Tricep Extensions: 2 x 8+6Neg w/45lbs

Cardio: Kung Fu tonight.

Pre-Workout: 2 scoops Shock Therapy
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress Protein powder.


Supplementation:
Animal Pak
Animal Flex
Animal Stak

Appetite: 5

Macros: TBA.


Notes: Today has not been a good day. I think I got ahold of some bad chicken last night, and I've been sick as hell all day. Started feeling better about 1:30 this afternoon, so I went and forced my way through Session III. The only thing I have had to "eat" today is a protein shake after I finished my workout. I'm going to try to force down some chicken & brown rice in a few minutes, and see where we can go from there. Lifts were a LOT tougher today ; I'm going to chalk that up to not having any fuel to run on. Hopefully my system is cleared out by tomorrow and I can hit Session IV hard.

[huafist]

Friday, 05/18/2012 ; Day 35 of Hell - Session IV: Back, Traps, Delts & Calves

Gravitron Pullups: 2 x 8+6Neg w/80lbs assistance
Seated Rows: 2 x 8+6Neg w/90lbs
T-Bar Rows: 2 x 8+6Neg w/110lbs
Shoulder Shrugs: 2 x 8+6Neg w/225lbs
Side Lateral Raises: 2 x 8+6Neg w/20lbs
Seated Calf Raises: 2 x 8+6Neg w/500lbs (Machine max - managed to sneak 2 25's on the very end of the bars)
Leg Press Calf Extensions: 2 x 8+6Neg w/630lbs (7 plates per side)

Cardio: 30 min treadmill to keep heart rate around 120.

Abs: L-sit between two benches, 20 kicks with both feet, 3 sets, 3 sets of 25 leg lifts with 10lb weight on my ankles.

Pre-Workout: 2 scoops Shock Therapy.
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress protein powder.

Supplementation:
Animal Pak
Animal Flex
Animal Stak

Appetite: 5

Macros: Honestly don't know, but not near what they should've been.

Notes: Still feeling like absolute ****. Had to force my workout, but I made it through.

[huafist]

Monday - 05/21/2012 ; Day 36 of Hell - Session I, Shoulders & Arms

Seated Shoulder Press: 2 x 8 + 6 Neg w/125lbs
Dumbbell Side Lateral Raise: 2 x 8 + 6 Neg w/20lbs (+5lbs)
Barbell Front Raise: 2 x 8 + 6 Neg w/35lbs
Barbell Curl: 2 x 8 + 6 Neg w/70lbs
Reverse Barbell Curl: 2 x 8 + 6 Neg w/65lbs
Reverse Barbell Wrist Curl: 2 x 8 + 6 Neg w/30lbs
Barbell Wrist Curl: 2 x 8 + 6 Neg w/65lbs (+5lbs)

Cardio: 30 minutes of treadmill, keeping heart rate between 120bpm and 130bpm.

Abs: 3 sets of L-sit 2 legged kickouts, 3 sets of 25 leg lifts with 10lbs plate strapped to my ankles, pulldown crunches HRT Solo style on cable crossover w/200lbs

Pre-Workout: 2 scoops of Shock Therapy
Intra-Workout: Water
PWO: 2 scoops Protein

Supplementation:
Animal Pak
Animal Flex
Animal Stak

Appetite: 9.5

Macros: 1582kcal, 252g Protein, 21.5g Fat, 96g Carbs

Notes: Week 7's in the bag, starting on week 8! I'm back with a vengance this week, after being sick as hell Thursday & Friday. Session I felt great today, and I'm returning to the gym this afternoon for my cardio. I could've probably went up 5lbs on my barbell curls, but I can feel 70lbs in my forearms even with wrist straps, so I'm going to stay there for a while until it builds up some more. Almost out of Shock Therapy, hopefully the powers that be will be gracious enough to replenish my supply - I need my fix haha.

[huafist]

Tuesday, 05/23/2012 - Day 37 of Hell.

Session II ; Quads & Hamstrings

Leg Press: 2 x 8 + 6 Neg w/630lbs (7 plates per side)
Hack Squat: 2 x 8 + 6 Neg w/270lbs, 320lbs (3 plates per side, then added 25 to each side for set 2)
Leg Extensions: 2 x 8 + 6 Neg w/200lbs
SLDLs: 2 x 8 + 6 Neg w/185lbs
Seated Leg Curl: 2 x 8 + 6 Neg w/200lbs

Ab Work: None today, only do it on Monday and Friday.

Cardio: 1 hour of martial arts

Pre-Workout: 2 Scoops Shock Therapy (If I'm lucky ; I ran out!)
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress Protein mixed in water.

Other supplements:
Animal Pak
Animal Flex
Animal Stak

Appetite: 9.5

Macros: 1582kcal, 252g Protein, 21.5g Fat, 96g Carbs

Notes: I'm out of Shock Therapy! Noooo! Got my leg session in at the BodyPlex Gym here in Gainesville, GA - just like last time, they were very friendly and very willing to help a brother in need out. I mentioned this contest to them as I was leaving (the guy at the counter had heard about it), and that I would be sure to give them a good nod for their help. Thanks guys! I also visited our affiliated Kung Fu school over in Norcross last night - ended up teaching the black belt class, up until they were ready to do their material. As always when I teach an upper rank class, I did everything with them. Had a great sweat going, legs were trembling, etc - overall had a kickass night. I think I'm still on point, enjoying this more every day.

[blinky99]

Thanks. Ditto. See you as easily a contender to win this.

[freaknastyp]

back is lookin thick man

[huafist]

Yesterday was rest day. For cardio, I returned to the kung fu school in Norcross, and did 9 long forms and threw 500 kicks with 5lbs on each ankle.

[huafist]

Thursday, 05/24/2012 ; Day 39 of Hell - Session III: Chest & Triceps

Decline Bench Press: 2 x 8+6Neg w/165lbs
Flat Bench Press: 2 x 8+6Neg w/135lbs
Incline Bench Press: 2 x 8+6Neg 115lbs
Skullcrushers: 2 x 8+6Neg w/45lbs
Seated Tricep Extensions: 2 x 8+6Neg w/45lbs

Cardio: Kung Fu tonight.

Pre-Workout: 2 scoops Shock Therapy
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress Protein powder.

Supplementation:
Animal Pak
Animal Flex
Animal Stak

Appetite: 9.5

Macros: 1582kcal, 252g Protein, 21.5g Fat, 96g Carbs

Notes: Got my care package today! This was a relief, as I was completely out of Shock. Unpacked the box, then hit the gym for Session III. Had the manager check my body fat % since we couldn't on Monday, and I came out at 11.6%! If I can hit 10.9% by the end of this thing, I have made my goal.

[huafist]

Thanks. Ditto. See you as easily a contender to win this.

Thanks bro. I dunno about being a contender, though - I'm probably the smallest guy in this thing lol. I'm just banging out things with 110% effort and enjoying the results.

[blinky99]

contest isnt about size, its about the before after photos as rage has said [ least im pretty sure]

[huafist]

Friday, 05/25/2012 ; Day 40 of Hell - Session IV: Back, Traps, Delts & Calves

Seated pulldowns: 2 x 8+6Neg w/90lbs
Seated Rows: 2 x 8+6Neg w/90lbs
T-Bar Rows: 2 x 8+6Neg w/110lbs
Shoulder Shrugs: 2 x 8+6Neg w/225lbs
Side Lateral Raises: 2 x 8+6Neg w/20lbs
Seated Calf Raises: 2 x 8+6Neg w/500lbs (Machine max - managed to sneak 2 25's on the very end of the bars)
Leg Press Calf Extensions: 2 x 8+6Neg w/630lbs (7 plates per side)

Cardio: 30 min treadmill to keep heart rate around 120.

Abs: L-sit between two benches, 20 kicks with both feet, 3 sets, 3 sets of 25 leg lifts with 10lb weight on my ankles.

Pre-Workout: 2 scoops Shock Therapy.
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress protein powder.

Supplementation:
Animal Pak
Animal Flex
Animal Stak

Appetite: 9.5

Macros: 1582kcal, 252g Protein, 21.5g Fat, 96g Carbs

Notes: Actually feeling a little stronger in my back now. Back still sucks, but it's an improvement haha.

[huafist]

Monday - 05/28/2012 ; Day 41 of Hell - Session I, Shoulders & Arms

Seated Shoulder Press: 2 x 8 + 6 Neg w/125lbs
Dumbbell Side Lateral Raise: 2 x 8 + 6 Neg w/20lbs
Barbell Front Raise: 2 x 8 + 6 Neg w/35lbs
Barbell Curl: 2 x 8 + 6 Neg w/70lbs
Reverse Barbell Curl: 2 x 8 + 6 Neg w/65lbs
Reverse Barbell Wrist Curl: 2 x 8 + 6 Neg w/30lbs
Barbell Wrist Curl: 2 x 8 + 6 Neg w/65lbs

Cardio: 30 minutes of treadmill, keeping heart rate between 120bpm and 130bpm.

Abs: 3 sets of L-sit 2 legged kickouts, 3 sets of 25 leg lifts with 10lbs plate strapped to my ankles, pulldown crunches HRT Solo style on cable crossover w/200lbs

Pre-Workout: 2 scoops of Shock Therapy
Intra-Workout: Water
PWO: 2 scoops Protein

Supplementation:
Animal Pak
Animal Flex

Appetite: 9.5

Macros: 1582kcal, 252g Protein, 21.5g Fat, 96g Carbs

Notes: My Animal Stak run is over. Back to just using Pak, Flex, and Shock Therapy now. As usual, Session I felt great - I love this one. Still feeling like I could go up a bit more on my curls, but right now I'm afraid to until I get this forearm thing lined out. I've lost my picture taker/spotter for a week, as he's on vacation and getting married, so my wife took my check-in pictures in the bathroom this week and they look horrible haha. If Brodie's not back on Monday next week, I'll hit someone else in the gym up to take pics for me. I'll have to hit someone else up to spot me/give me a liftoff on my declines on Thursday anyway.

[naturalguy]

Yesterday was rest day. For cardio, I returned to the kung fu school in Norcross, and did 9 long forms and threw 500 kicks with 5lbs on each ankle.

Only 500 kicks :p

[huafist]

Sorry for the late check in guys! (I know it's not late, but it's late for me).



Week 8 Check in!!

Beginning Weight: 163lbs
Current Weight: 162lbs
Current Bodyfat: 11.6%
Weight Difference -1lbs
Overall Difference: -7lbs

Diet:
Protein 250g
Fats: 25g
Carbs 100g

Appetite: 9.5

Overall, I feel like I had a really good week - the guys at Animal came through for me and I had my care package sitting on my doorstep Thursday when I got home from GA - just in time for me to hit Session III! When I opened the box, I found a sticker that I absolutely loved:
http://i940.photobucket.com/albums/ad249/huafist/IMAG0357.jpg

I have now put that on the front of the notebook that I carry to the gym with me that holds my workout and nutrition logs. I'm sorry my pictures look like **** this week haha - from now on, I'm going to do them in the gym where I at least have some lighting. My front pic makes me look like a fatass this week, and I swear that's not the case haha. I have started seeing some striations in my shoulders, and vascularity around my hips. My wife says I'm not comfortable to lay on anymore lol. Like I said in my video, I'm seeing real-world gains from this, and not from looking in a mirror - from actually punching and kicking, moving things, etc.


Training:
3rVpBnfbffY
Confessional:
J0ayKN_g4EQ


Front:
http://i940.photobucket.com/albums/ad249/huafist/FrontWeek8.jpg
Side:
http://i940.photobucket.com/albums/ad249/huafist/SideWeek8.jpg
Back:
http://i940.photobucket.com/albums/ad249/huafist/BackWeek8.jpg

[huafist]

Only 500 kicks :p

I know, it should've been 1,000 - I'm a slacker lol

[huafist]

Tuesday, 05/29/2012 - Day 42 of Hell.

Session II ; Quads & Hamstrings

Leg Press: 2 x 8 + 6 Neg w/540lbs (6 plates per side; The leg press here at the home gym is a lot heavier than the one at Bodyplex lol)
Hack Squat: 2 x 8 + 6 Neg w/180lbs (2 plates per side ; different machine than used last week)
Leg Extensions: 2 x 8 + 6 Neg w/200lbs
SLDLs: 2 x 8 + 6 Neg w/185lbs
Seated Leg Curl: 2 x 8 + 6 Neg w/200lbs

Ab Work: None today, only do it on Monday and Friday.

Cardio: 1 hour of martial arts

Pre-Workout: 2 Scoops Shock Therapy (If I'm lucky ; I ran out!)
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress Protein mixed in water.

Other supplements:
Animal Pak
Animal Flex

Appetite: 9.5

Macros: 1609kcal, 250g Protein, 27g Fat, 90g Carbs (Changed protein powder flavors, and it skewed my fats a tad ; will readjust tomorrow)

Notes:d Today was a rough day haha. After finishing Session II earlier and feeling great (other than the typical wobbly legs lol), I get to the Kung Fu school tonight, and my teacher decides it's legs night - between our forms, we banged out 100 1-legged squats per side. Tomorrow's 5am cardio session is going to be horrible haha. Fats are off a tad today due to changing my protein powder, but I'll line that back out tomorrow.

[huafist]

60 minutes of cardio on the treadmill is in the can. Was hard as hell to walk into the gym at 5:00 this morning after last night's leg escapade haha - my quads are sore as hell today. Cheat meal tonight, looking forward to it!

[brad23]

60 minutes of cardio on the treadmill is in the can. Was hard as hell to walk into the gym at 5:00 this morning after last night's leg escapade haha - my quads are sore as hell today. Cheat meal tonight, looking forward to it!

I don't know about you but we're having Tacos lol

[huafist]

Thursday, 05/31/2012 ; Day 44 of Hell - Session III: Chest & Triceps

Decline Bench Press: 2 x 8+6Neg w/165lbs
Flat Bench Press: 2 x 8+6Neg w/135lbs
Incline Bench Press: 2 x 8+6Neg 125lbs (+10lbs)
Skullcrushers: 2 x 8+6Neg w/45lbs
Seated Tricep Extensions: 2 x 8+6Neg w/45lbs

Cardio: Kung Fu tonight.

Pre-Workout: 2 scoops Shock Therapy
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress Protein powder.

Supplementation:
Animal Pak
Animal Flex

Appetite: 9.5

Macros: 1582kcal, 252g Protein, 21.5g Fat, 96g Carbs

Notes: Had another killer session today - I came in ready to go, and flat knocked it out. But, wouldn't you know it, I get to the Kung Fu school tonight, and it's chest night. Did 150 pushups, 75 dips, and threw 600 punches with 5lb weights between forms. Betcha my chest is sore tomorrow haha - I'm still recovering from Tuesday.

[huafist]

Friday, 06/01/2012 ; Day 45 of Hell - Session IV: Back, Traps, Delts & Calves

Seated pulldowns: 2 x 8+6Neg w/90lbs
Seated Rows: 2 x 8+6Neg w/90lbs
T-Bar Rows: 2 x 8+6Neg w/120lbs (+10lbs)
Shoulder Shrugs: 2 x 8+6Neg w/225lbs
Side Lateral Raises: 2 x 8+6Neg w/20lbs
Seated Calf Raises: 2 x 8+6Neg w/500lbs (Machine max - managed to sneak 2 25's on the very end of the bars)
Leg Press Calf Extensions: 2 x 8+6Neg w/630lbs, 680lbs (7 plates per side, then added a 25lb plate to each side)

Cardio: 60 min treadmill to keep heart rate around 120.

Abs: L-sit between two benches, 20 kicks with both feet, 3 sets, 3 sets of 25 leg lifts with 10lb weight on my ankles.

Pre-Workout: 2 scoops Shock Therapy.
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress protein powder.

Supplementation:
Animal Pak
Animal Flex

Appetite: 10+

Macros: 1685kcal, 269g Protein, 25g Fat, 96g Carbs

Notes: Went over a little bit diet-wise today, but I figure that going over a tad on protein isn't as bad as if it had been fats or carbs lol. It was due to a slight miscalculation on my part on my last meal - I added it up in my head instead of looking at my notebook. Won't do that again lol. Session IV was good today - I went up a bit in weight on my T-bar rows, and on my calf presses. Did my boring ass 60 minutes of cardio about 5:30 this afternoon lol.

[huafist]

Saturday was a rest day, and Sunday was nothing but cardio. Walked 2+ miles around Dollywood at the company picnic with the boy, and then came home & did some kung fu in the back yard.

[huafist]

Monday - 06/04/2012 ; Day 46 of Hell - Session I, Shoulders & Arms

Seated Shoulder Press: 2 x 8 + 6 Neg w/125lbs
Dumbbell Side Lateral Raise: 2 x 8 + 6 Neg w/20lbs
Barbell Front Raise: 2 x 8 + 6 Neg w/35lbs
Barbell Curl: 2 x 8 + 6 Neg w/70lbs
Reverse Barbell Curl: 2 x 8 + 6 Neg w/65lbs
Reverse Barbell Wrist Curl: 2 x 8 + 6 Neg w/30lbs
Barbell Wrist Curl: 2 x 8 + 6 Neg w/65lbs

Cardio: 60 minutes of treadmill, keeping heart rate between 120bpm and 130bpm.

Abs: 3 sets of 25 L-sit 2 legged kickouts, 3 sets of seated leg lifts with hands by knees.

Pre-Workout: 2 scoops of Shock Therapy
Intra-Workout: Water
PWO: 2 scoops Protein

Supplementation:
Animal Pak
Animal Flex
Animcal Cuts

Appetite: 10+

Macros: 1582kcal, 252g Protein, 21.5g Fat, 96g Carbs

Notes: Started Animal Cuts this week. The green poop freaked me out at first, but I'm finding that's a normal side effect haha. I expected to feel a little stronger today after the compan picnic yesterday (picnic food, and the wife flat told me I was GOING to eat while we were there lol), but I didn't. Those seated presses were HARD today lol. Other than that, I had a great day. Did an hour of cardio, 30 minutes in the morning and 30 minutes in the afternoon.

[huafist]

Week 9 Check in!!

Beginning Weight: 162lbs
Current Weight: 161lbs
Weight Difference -1lbs
Overall Difference: -8lbs

Diet:
Protein 250g
Fats: 25g
Carbs 100g

Appetite: 10+

Notes: Overall, had a good week - hit all my sessions hard, and kept up with my diet. I'm finding I'm able to do things now that I could not do before starting this program ; an example is included at the end of my weekly workout vid. Psyched going into week 10!

Workouts:
inZZYSEirv4

Confessional:
M-xRxSnwfJo


Front:
http://i940.photobucket.com/albums/ad249/huafist/FrontWeek9.jpg
Side:
http://i940.photobucket.com/albums/ad249/huafist/SideWeek9.jpg
Back:
http://i940.photobucket.com/albums/ad249/huafist/BackWeek9.jpg

[huafist]

Tuesday, 06/05/2012 - Day 47 of Hell.

Session II ; Quads & Hamstrings

Leg Press: 2 x 8 + 6 Neg w/540lbs
Hack Squat: 2 x 8 + 6 Neg w/180lbs
Leg Extensions: 2 x 8 + 6 Neg w/200lbs
SLDLs: 2 x 8 + 6 Neg w/185lbs
Seated Leg Curl: 2 x 8 + 6 Neg w/200lbs

Ab Work: None today, only do it on Monday and Friday.

Cardio: 1 hour of martial arts - 500 kicks, multiple forms.

Pre-Workout: 2 Scoops Shock Therapy (If I'm lucky ; I ran out!)
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress Protein mixed in water.

Other supplements:
Animal Pak
Animal Flex
Animal Cuts

Appetite: 10+

Macros: 1551kcal, 253g Protein, 19.5g Fat, 99g Carbs

Notes: I think I've slightly pulled a hamstring ; it was bothering me yesterday during my cardio, and it was really evident today during my SLDL's. I think it's from overstretching. I'm nursing it the rest of the week, and we'll see how it feels next week.

[huafist]

Wednesday, 06/06/2012 - Day 48 of Hell.

Rest day. Finished my 60 minutes of cardio about 30 minutes ago. Getting ready to head to work, then rest. Maybe do my cheat meal today.

[huafist]

Thursday, 06/07/2012 ; Day 49 of Hell - Session III: Chest & Triceps

Decline Bench Press: 2 x 8+6Neg w/175lbs (+10lbs)
Flat Bench Press: 2 x 8+6Neg w/135lbs
Incline Bench Press: 2 x 8+6Neg 115lbs
Skullcrushers: 2 x 8+6Neg w/45lbs
Seated Tricep Extensions: 2 x 8+6Neg w/50lbs (+5lbs)

Cardio: Kung Fu tonight.

Pre-Workout: 2 scoops Shock Therapy
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress Protein powder.

Supplementation:
Animal Pak
Animal Flex
Animal Cuts

Appetite: 10+

Macros: 1608kcal, 257g Protein, 20g Fat, 100g Carbs

Notes: Went in today feeling stronger, and it was reflected in some of my lifts. Started feeling crappy about 2:00, almost sick to my stomach, and head slightly hurting. I started feeling better after I ate my 3:00 meal (chicken breast/rice). My chest felt like it was 5 miles wide when I finished today, and I could barely get my shirt off in the changing room lol. Kung Fu tonight, and then in the gym at 5:00am in the morning for my 60 minutes of cardio.

[huafist]

Friday, 06/08/2012 ; Day 50 of Hell - Session IV: Back, Traps, Delts & Calves

Seated pulldowns: 2 x 8+6Neg w/90lbs
Seated Rows: 2 x 8+6Neg w/90lbs
T-Bar Rows: 2 x 8+6Neg w/120lbs
Shoulder Shrugs: 2 x 8+6Neg w/225lbs
Side Lateral Raises: 2 x 8+6Neg w/20lbs
Seated Calf Raises: 2 x 8+6Neg w/500lbs
Leg Press Calf Extensions: 2 x 8+6Neg w/630lbs(7 plates per side)

Cardio: 60 min treadmill to keep heart rate around 120.

Abs: L-sit between two benches, 20 kicks with both feet, 3 sets, 3 sets of 25 leg lifts with 10lb weight on my ankles.

Pre-Workout: 2 scoops Shock Therapy.
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress protein powder.

Supplementation:
Animal Pak
Animal Flex
Animal Cuts

Appetite: 10+

Macros: 1685kcal, 252g Protein, 24g Fat, 96g Carbs

Notes: Had a wonderful day, felt really strong. After finishing my workout, I met with my instructor at the kung fu school to discuss what techniques we were going to teach at a women's self-defense course scheduled for Saturday.

[huafist]

Monday - 06/11/2012 ; Day 51 of Hell - Session I, Shoulders & Arms

Seated Shoulder Press: 2 x 8 + 6 Neg w/125lbs
Dumbbell Side Lateral Raise: 2 x 8 + 6 Neg w/20lbs
Barbell Front Raise: 2 x 8 + 6 Neg w/35lbs
Barbell Curl: 2 x 8 + 6 Neg w/70lbs
Reverse Barbell Curl: 2 x 8 + 6 Neg w/65lbs
Reverse Barbell Wrist Curl: 2 x 8 + 6 Neg w/30lbs
Barbell Wrist Curl: 2 x 8 + 6 Neg w/65lbs

Cardio: 60 minutes of treadmill, keeping heart rate between 120bpm and 130bpm.

Abs: P90X Ab Ripper X.

Pre-Workout: 2 scoops of Shock Therapy
Intra-Workout: Water
PWO: 2 scoops Protein

Supplementation:
Animal Pak
Animal Flex
Animcal Cuts

Appetite: 10+

Macros: 1582kcal, 252g Protein, 21.5g Fat, 96g Carbs

Notes: Changed up my ab routine for the Ab Ripper X routine from P90X today. I seriously felt it, and it seems to be working well lol. Lifting session was strong, but my elbow has began hurting. Barbell curls were a chore. I'm hoping it clears up in a few days, I don't want to be out of this thing over a stupid injury.

[huafist]

Week 10 Check in!!

Beginning Weight: 161lbs
Current Weight: 163lbs
Weight Difference +2lbs
Overall Difference: -6lbs

Diet:
Protein 250g
Fats: 25g
Carbs 100g

Appetite: 10+

Notes: Had a great week - however, now I've been struck by injury. Right elbow is hurting me pretty bad in the outer area. Yesterday it hurt to extend my arm fully. Don't have progress pics this week because I can't hold my arm up in a front pose position. Been dosing up on Ibuprofen since Sunday, and I'd say that's the reason for my increased weight (water retention). As I said in my vid, Session I yesterday was a torture test when it came to barbell curls - I didn't think I was going to make it, and had to literally half my weight on my second set of regular curls just to make it through. Hopefully a day off tomorrow with more drugs will help it out, and we'll see how Session III goes on Thursday.

Workouts:
zaOHQix8N0o

Confessional:
LECpfpnEFsU

update:
I just noticed this:
http://i940.photobucket.com/albums/ad249/huafist/IMAG0390.jpg

Now, I have a theory on what may have happened. Friday, I was at the kung fu school, and I did a suspended board break (board is dropped, and you break it while it's in free fall). During this, a piece of the broken board flipped back and hit the top of my forearm, right on the radial nerve. I had a pump knot from it, but after applying iron hand medicine to it, the knot went away within 30 minutes. I didn't give it another thought. This bruising makes me think that it gradually moved around to my wrist, and that that strike to the radial nerve is being radiated into my elbow. I've seen it happen before. If that's the case, I should be ok in a couple of days!

[huafist]

Tuesday, 06/12/2012 - Day 52 of Hell.

Session II ; Quads & Hamstrings

Leg Press: 2 x 8 + 6 Neg w/540lbs
Hack Squat: 2 x 8 + 6 Neg w/180lbs
Leg Extensions: 2 x 8 + 6 Neg w/200lbs
SLDLs: 2 x 8 + 6 Neg w/185lbs
Seated Leg Curl: 2 x 8 + 6 Neg w/200lbs

Ab Work: None today, only do it on Monday and Friday.

Cardio: 1 hour of martial arts

Pre-Workout: 2 Scoops Shock Therapy (If I'm lucky ; I ran out!)
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress Protein mixed in water.

Other supplements:
Animal Pak
Animal Flex
Animal Cuts

Appetite: 10+

Macros: 1582kcal, 252g Protein, 21.5g Fat, 96g Carbs

Notes: After figuring out the problem with my elbow, my spirits have came back in a big way! Stomped out session II today, and did an hour of forms at the kung fu school, and stayed on point for my diet. I'm SO ready to kick the ass of the rest of this thing!

[huafist]

Tuesday, 06/13/2012 - Day 53 of Hell.

Rest day. Got my 60 minutes of cardio in, and I'm read to hit Session III tomorrow!

[mrdead]

How's the recovery going...???

[huafist]

How's the recovery going...???

I took an extra day to try to let it heal up, and did Session III yesterday. Didn't really help a lot. Benches were ok, but tricep exercises were horrible. Pulldowns and rows were pretty bad today. I'm kinda discouraged, but still fighting through it. I'll update my log later today, I'm headed out the door to my father-in-law's for a Father's Day lunch.

[huafist]

Thursday, 06/15/2012 ; Day 54 of Hell - Session III: Chest & Triceps

Decline Bench Press: 2 x 8+6Neg w/175lbs
Flat Bench Press: 2 x 8+6Neg w/135lbs
Incline Bench Press: 2 x 8+6Neg 115lbs
Skullcrushers: 2 x 8+6Neg w/35lbs (-10lbs, see below)
Seated Tricep Extensions: 2 x 8+6Neg w/30lbs (-20lbs, see below)

Cardio: Kung Fu tonight.

Pre-Workout: 2 scoops Shock Therapy
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress Protein powder.

Supplementation:
Animal Pak
Animal Flex
Animal Cuts

Appetite: 10+

Macros: Honestly, unknown.

Notes: I felt really good coming in, was hoping that the elbow was gonna be better than it was on Monday, and during my benches, I thought I was right. It didn't bother me at all there, but when I got to my tricep exercises, it hurt like hell. I had to drop weight on both my tricep exercises just to make it through, and it continued to hurt the rest of the day. Had to "chicken wing" it at kung fu because it hurt like hell every time I extended it. This really demotivated and depressed me, and my macros went to **** because of it.

[huafist]

Friday, 06/16/2012 ; Day 55 of Hell - Session IV: Back, Traps, Delts & Calves

Seated pulldowns: 2 x 8+6Neg w/45lbs
Seated Rows: 2 x 8+6Neg w/45lbs
T-Bar Rows: 2 x 8+6Neg w/90lbs
Shoulder Shrugs: 2 x 8+6Neg w/225lbs
Side Lateral Raises: 2 x 8+6Neg w/10lbs
Seated Calf Raises: 2 x 8+6Neg w/500lbs
Leg Press Calf Extensions: 2 x 8+6Neg w/630lbs(7 plates per side)

Cardio: 60 min treadmill to keep heart rate around 120.

Abs: Ab-Ripper X

Pre-Workout: 2 scoops Shock Therapy.
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress protein powder.

Supplementation:
Animal Pak
Animal Flex
Animal Cuts

Appetite: 10+

Macros: Unknown.

Notes: The elbow still hurts. Session IV was almost unbearable. Dropped significant weight in almost all exercises just so I could make it through.

[huafist]

Monday - 06/18/2012 ; Day 56 of Hell - Session I, Shoulders & Arms

Seated Shoulder Press: 2 x 8 + 6 Neg w/125lbs
Dumbbell Side Lateral Raise: 2 x 8 + 6 Neg w/15lbs (-5lbs)
Barbell Front Raise: 2 x 8 + 6 Neg w/35lbs
Barbell Curl: 2 x 8 + 6 Neg w/45lbs (-25lbs)
Reverse Barbell Curl: 2 x 8 + 6 Neg w/45lbs (-20lbs)
Reverse Barbell Wrist Curl: 2 x 8 + 6 Neg w/30lbs
Barbell Wrist Curl: 2 x 8 + 6 Neg w/65lbs

Cardio: 1 hour of Kung Fu.

Abs: P90X Ab Ripper X.

Pre-Workout: 2 scoops of Shock Therapy
Intra-Workout: Water
PWO: 2 scoops Protein

Supplementation:
Animal Pak
Animal Flex
Animcal Cuts

Appetite: 10+

Macros: 1582kcal, 252g Protein, 21.5g Fat, 96g Carbs

Notes: Put off Session I until today to give my elbow another day to heal. Still had to go easy on it, but it feels like it's starting to head in the right direction as far as recovery goes. Getting back on track diet-wise, only 3 sessions left and this thing is over.

[huafist]

Tuesday, 06/19/2012 - Day 57 of Hell.

Session II ; Quads & Hamstrings

Leg Press: 2 x 8 + 6 Neg w/540lbs
Hack Squat: 2 x 8 + 6 Neg w/180lbs
Leg Extensions: 2 x 8 + 6 Neg w/200lbs
SLDLs: 2 x 8 + 6 Neg w/185lbs
Seated Leg Curl: 2 x 8 + 6 Neg w/200lbs

Ab Work: None today, only do it on Monday and Friday.

Cardio: 1 hour of martial arts
Pre-Workout: 2 Scoops Shock Therapy
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress Protein mixed in water.

Other supplements:
Animal Pak
Animal Flex
Animal Cuts

Appetite: 10+

Macros: 1582kcal, 252g Protein, 21.5g Fat, 96g Carbs

Notes: Fortunately, legs don't require arms in order to do haha. Feeling good about legs, and my motivation is back. Punched & kicked for an hour or so, had a good time with the GA crew again.

[tkonpk]

Killing it man, keep it up.

[huafist]

Thursday, 06/21/2012 ; Day 59 of Hell - Session III: Chest & Triceps

Decline Bench Press: 2 x 8+6Neg w/155lbs, 175lbs (1st set no spotter, 2nd set a spotter in case I got in trouble)
Flat Bench Press: 2 x 8+6Neg w/135lbs
Incline Bench Press: 2 x 8+6Neg 115lbs
Skullcrushers: 2 x 8+6Neg w/45lbs
Seated Tricep Extensions: 2 x 8+6Neg w/45lbs

Cardio: Kung Fu tonight.

Pre-Workout: 2 scoops Shock Therapy
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress Protein powder.

Supplementation:
Animal Pak
Animal Flex
Animal Cuts

Appetite: 10+

Macros: 1582kcal, 252g Protein, 21.5g Fat, 96g Carbs


Notes: Elbow is almost back to normal! Had a wonderful session today! Felt strong again and was super pumped by the time I was done. Heading to the kung fu school in about 30 minutes for black sash class, and so far my macros today are on point. I'll update tonight or in the morning with actual numbers on the macros.

[huafist]

Friday, 06/22/2012 ; Day 60 of Hell - Session IV: Back, Traps, Delts & Calves

Seated pulldowns: 2 x 8+6Neg w/90lbs
Seated Rows: 2 x 8+6Neg w/90lbs
T-Bar Rows: 2 x 8+6Neg w/110lbs
Shoulder Shrugs: 2 x 8+6Neg w/225lbs
Side Lateral Raises: 2 x 8+6Neg w/20lbs
Seated Calf Raises: 2 x 8+6Neg w/500lbs
Leg Press Calf Extensions: 2 x 8+6Neg w/500lbs (different machine, someone was using the leg press).

Cardio: 1 hour of kung fu forms.

Abs: Ab-Ripper X

Pre-Workout: 2 scoops Shock Therapy.
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress protein powder.

Supplementation:
Animal Pak
Animal Flex
Animal Cuts

Appetite: 10+

Macros: 1582kcal, 252g Protein, 21.5g Fat, 96g Carbs


Notes: I can't believe it's over! Today was the final session of HRT Solo Training. I had a GREAT final session, and, amped up as I was, had a great time at the kung fu school tonight as well. I was by myself, so I did everything from white - black, back to back. I then did Ab Ripper X, and then cooled down. Had a kickass time with this!

[huafist]

Week 12 Check in!!

Beginning Weight: 162lbs
Current Weight: 162lbs
Weight Difference -1lbs
Overall Difference: -7lbs

Diet:
Protein 250g
Fats: 25g
Carbs 100g

Appetite: 10+

Workouts:
EkRFlu2VL0c

Confessional:
Wzai9eItuYU


Front:
http://i940.photobucket.com/albums/ad249/huafist/FinalFront.jpg
Side:
http://i940.photobucket.com/albums/ad249/huafist/FinalSide.jpg
Back:
http://i940.photobucket.com/albums/ad249/huafist/FinalBack.jpg
Paper:
http://i940.photobucket.com/albums/ad249/huafist/DSC_0028.jpg

Final thoughts on HRT:

As a martial artist of 14 years, I have always been wary of weightlifting because I've always been scared of becoming too big, slow, and losing flexibility. I applied for the HRT competition because of it's use of negative reps, something that I am familiar with in my martial arts training. However, I have never used negatives in conjunction with normal reps, as is done in the HRT program - it changes things completely! The pump is unbelievable and the failure is as if you hit a wall.

The HRT program is structured beautifully ; the muscle groups are chosen as to give you the perfect amount of recovery time for each group, and the workouts are tough enough each group only needs to be hit once a week. When you combine it with the proper diet, the results are nothing short of amazing. I have leaned out from almost 14% body fat to 11.3% body fat over the past 12 weeks, and I have not lost any strength at all, and in some areas, I have actually gained a bit. Anyone that says you can't lose weight without losing muscle has never met Tom Fuller.

As I stated earlier, I'm a martial artist. Therefore, I gauge my progress more with functional strength than I do with moving large amounts of weight. This, in my opinion, is where the HRT program has really shined. Over the past 12 weeks, I have noticed a marked increase in my stamina, as well as in my striking power (punches and kicks have became significantly stronger). I am also able to do things I was not able to do before, such as handstand presses. It's also very important to note, that although I have gotten stronger, faster, and leaner, I have not lost any flexibility at all. HRT has been nothing short of amazing.

Tom has been an amazing coach throughout the program, giving me sage-like advice on my lifting form and function, as well as tailoring a macro blend that worked unbelievably well for me.

Thank you all for the opportunity to compete, it has been a life-changing experience, and there is no amount of gratitude to you guys that will ever be enough to repay you.