Chrisbartley HRT Solo Contest Part 2

[chrisbartley]

http://www.bodybuilding.com/fun/images/2011/hrt-animal-hellraiser-trainer-hell-sessions_06a.jpg


Hey this is my thread for HRT with Rage part 2, i will be posting everything there is about my workout and diet on here. I will also be posting stats on myself as well as just how i feel about it and all of my thoughts like a little Hell Diary. I'm Excited to get this thing kicked off hope you follow along. Feed back is greatly appriciated!!!! LETS TAKE A TRIP TO HELL!!!
http://www.bodybuilding.com/fun/images/2011/hrt-animal-hellraiser-trainer-nutrition-overview_pq6.jpg

[J_Dieter]

Good luck Chris! Let the asskicking begin! Subbed!

[kcburrows]

Lets do the damn thing bro!!! NOW THE FUN REALLY BEGINS!!!!

[mrdead]

Subbed...

[brad23]

Hey this is my thread for HRT with Rage part 2, i will be posting everything there is about my workout and diet on here. I will also be posting stats on myself as well as just how i feel about it and all of my thoughts like a little Hell Diary. I'm Excited to get this thing kicked off hope you follow along. Feed back is greatly appriciated!!!! LETS TAKE A TRIP TO HELL!!!

Good luck man!

[chrisbartley]

Thanks everyone, I'm very excited to get this thing rolling!

[whiteoleander]

And so it begins ;)

[rewaste]

Lets have fun good luck Man

[TreeTrunkLegs]

Welcome my man, best of luck!

[russ d]

Good luck

[chrisbartley]

http://bodyspace.bodybuilding.com/img/user_images/growable/2012/03/29/31992242/progresspic/1PBQWWv4XbLKrdx97m3Hwm503cMT0550.jpeg

This is the beginning, this is the first official post before i enter through the gates of hell. There is no turning back, there is no weeping. I'm here to face my demons. My body is my weapon against the monsters of iron i will face.

http://bodyspace.bodybuilding.com/img/user_images/growable/2012/03/29/31992242/progresspic/1J074wFP9yTq9pPcU9ByIUJSDDBQFv044.jpeg

Feelings are for the weak. Junk Food is for the weak. I live off of protein. Chickens and turkeys, yeah they fear me. There is a tidel wave coming, prepare.

http://bodyspace.bodybuilding.com/img/user_images/growable/2012/03/29/31992242/progresspic/1EnAGcqqGIABOhHjFAQE3CpElgWdvk384.jpeg

This is what is going to happen. I'm finishing the routine im on now until monday, that is when the gates open. Thats when i will start Hellicentrics. 2x8+6 Negitives, dig it?

THE WORKOUT

Day 1 - Arms:

Close Grip Bench 2 x 8+4
One Arm Machine Tricep Ext 2 x 8+4
Lying DB Triceps Ext 2 x 8+4
Standing DB Curls 2 x 8+4
DB Preacher Curls 2 x 8+4
Reverse Curls 2 x 8+4
Forward and Reverse Wrist Curls 3 x 15 each
Abs 1 x 100 each side

Day 2 - Quads, Hamstrings

Leg Extension 2 x 8+4
Leg Press 2 x 8+4
Hack Squats 2 x 8+4
Hamstring Raises 2 x 8+4
Standing Leg Curls 2 x 8+4

Day 3 - Cardio + Stretching

Day 4 - Chest & Shoulders:

BB/Smith or DB Press 2 x 8+4
Incline Smith or DB Flyes 2 x 8+4
Decline Press 2 x 8+4
DB or Smith Military Press 2 x 8+4
Side Laterals 2 x 8+4
Barbell Shrugs 2 x 8+4
Abs 1 x 100 each side

Day 5 - Back, Rear Delts and Calves:

Wide Grip Pull Ups 2 x 8+4
Deadlift 2 x 10
Narrow Grip Pull Downs 2 x 8+4
Reverse Pec Dec or Bent Laterals 2 x 8+4
DB Calf Raises 2 x 8+4
Seated Calf Raises 2 x 8+4

Day 6 & 7 - Cardio + Strectching

My Cardio will be 20 minutes of interval sprints and jogs, Tredmill range 7.2(jog)-9.5(sprint) Estimate: 2.6-3.0 Miles
The Abs will vary from Leg lifts, to Leg Raises, to Decline Situps


THE FOOD:

Protein: 140-200g a day
Carbs: 155-180
Fats: 70-110 (I eat lots of pasta and dairy)

THE SUPPLEMENTS:

Animal Pak: Vitamins
Animal Flex: Joint Health
Shock Theropy: Pre-Workout/Creatine Mix
Fish-Oil: Omega 3
BCAA: Amino Acids
MP Combat Powder: Protein

MY STATS:

Height: 5'9
Weight: 165 lbs
Body Fat: 7%

Well there you go. I'm ready to embrace my destiny!

http://www.bodybuilding.com/fun/images/2011/grow-like-hell.jpg

[J_Dieter]

Very nice man! I'm excited to follow along! If you need any help with code or posting up videos...whatever, let me know man!

[chrisbartley]

Very nice man! I'm excited to follow along! If you need any help with code or posting up videos...whatever, let me know man!

thanks are all 3 pictures showing up??

[J_Dieter]

thanks are all 3 pictures showing up??

Yes sir!

[chrisbartley]

Friday 3/30/2012
Food Diary- 3 days before HRT

Breakfast 10:30

Kashi TLC chewy granola bar
Banana
Half cup of oat meal
1 cup of skim milk
Vitamins
water

Post-workout 2:30

Protein shake
12oz skim milk
water

Lunch: 3:00

Chicken breast with breadcrumbs
1 ½ cans of chicken breast with hot sauce
Handful of cashews, peanuts, and almonds
water

Afternoon meal: 4:00

Italian Rose Fresh Salsa
Tostitos baked scoops
Cheddar cheese
Lean cuisine alfredo pasta with chicken and broccoli
water

Dinner: 10:00

Wheat Thins (Reduced Fat)
Skyline Chili (just the Chili)
Water

[rewaste]

How you doing brother?

[chrisbartley]

How you doing brother?

So far so good, keeping my thing going until monday, how about you bud?

[BB2K]

Sub'd! Good luck!

[freaknastyp]

Sub'd! Good luck!

^^this lets do this thing bro

[chrisbartley]

Saturday 3/31/2012
Food Diary-2 Days before HRT

Breakfast: 7:30am

Kashi TLC chewy granola bar
Banana
Half cup of oat meal
1 cup of skim milk
Vitamins
water

Post-Workout: 10:15

Protein shake
With 12oz Skim Milk

Lunch: 11:00

Starkist chunk light tuna
½ bag Knorr rice side cheddar broccoli

Lunch 2: 4:20

½ bag Knorr rice side cheddar broccoli
homemade sirloin soft shell tacos with cheddar cheese and fresh salsa


Dinner: 9:25

Homemade sirloin soft shell tacos with fresh salsa
Whole milk
Water
2 Strawberries

[chrisbartley]

http://willthomasonline.files.wordpress.com/2008/03/hell_logo_tubafrenzyorg.jpg


THE WORKOUT

*Minor Changes from the one i posted above*

Detailed:
I'm Pulling this from:
http://forum.animalpak.com/showthread.php?28456-quot-Hell-Raiser-Training-quot-(Split-Set-Training-w-Forced-Negatives)
&
http://www.bodybuilding.com/fun/hrt-animal-hellraiser-trainer-hell-workout-1.html

Day 1-Arms

BB Curl 2x8+6
DB Preacher Curl 2x8+6
Reverse Curl 2x8+6
BB Skull Crushers 2x8+6
Seated DB Tri Ext 2x8+6
Close-Grip Bench 2x8+6
Wrist WinedUps x15 (Cant do Wrist Curls due to past injury)

Day 2-Quads+Hamstrings

Leg Ext 2x8+6
Leg Press 2x8+6
Hack Squat 2x8+6
Lying Leg Curl 2x8+6
Kneeling Leg Curl 2x8+6

Day 3-Cardio+Abs+Stretching+Recovery

Stretch
Cardio 25:00
Stretch
Hanging Leg Raises 4x10
Decline Situps 4x15
Leg Lifts 3x15
Romain Twists 4x30

Day 4-Chest+Shoulders

Decline BB Bench 2x8+6
Flat BB Bench 2x8+6
Incline BB Bench 2x8+6
BB Press 2x8+6
Side Laterals 2x8+6
BB Front Raise 2x8+6
Shrugs 2x8+6

Day 5-Back+Rear Delts+Calfs

Wide Grip Pullups 2x8+6
Deadlifts 2x10
Narrow Grip PD 2x8+6
T-Bar Rows 2x8+6
Bent Laterals 2x8+6
Seat Calf Raises 2x8+6
Calf Ext. on Leg Press 2x8+6

Day 6-Cardio+Abs+Stretching+Recovery

Stretch
Cardio 25:00
Stretch
Hanging Leg Raises 4x10
Decline Situps 4x15
Leg Lifts 3x15
Romain Twists 4x30

Day 7-Stretch+Cardio+Recovery

Stretch
Cardio 20:00
Stretch

Notes:
*Pushups at home through out the week*
*Switching between BB, Smith, DB when seen fit*
*Leg Sled Pushes Will be done at least once a week for 6-8 Laps*
^^^http://www.gladiatorivscrossfitbelair.com/wp-content/uploads/2012/03/Sled-Push.jpg^^

[chrisbartley]

Got in my last workout in before i start a 12 week workout with Universal's Superstar Tom "Rage". I hit chest and abs. I might have injured myself, the upper/middle (Upper Sternum) part of my chest hurts but i dont have chest for near a week and im sure its not that bad. Also on my last set felt a slight sting in the front part of my shoulder, so i stopped chest for the day. Not looking to injure myself, i was basically done anyways. So now chest can heal till Thursday. Tomorrow begain a 12 week Lift-A-Thon. 4/2/2012 is the start date and i believe June 25th, 2012 is the end date.

[blinky99]

that gals legs are huge

[chrisbartley]

that gals legs are huge

I want legs like that lol

[chrisbartley]

Sunday 4/1/2012
Food Diary-1 Day before HRT

Breakfast: 7:30am

Banana
¾ cup of oat meal
1 cup of skim milk
Vitamins
water

Lunch: 11:10

3 Turkey club wraps (mayo, bacon, tomatoes, cheese, turkey, wrap)
pineapple
grapes

Post Workout: 3:15
Protein Shake
12oz Skim Milk

Dinner: 7:00

Pasta Roni
Grilled Chicken Breast Strips
Water
Bannana Nut Bread

Late Snack: 10:30 pm

Mixed Nuts
Wheat Thins (Reduced Fat)

[kcburrows]

Sunday 4/1/2012
Food Diary-1 Day before HRT

Breakfast: 7:30am

Banana
¾ cup of oat meal
1 cup of skim milk
Vitamins
water

Lunch: 11:10

3 Turkey club wraps (mayo, bacon, tomatoes, cheese, turkey, wrap)
pineapple
grapes

Post Workout: 3:15
Protein Shake
12oz Skim Milk

Dinner: 7:00

Pasta Roni
Grilled Chicken Breast Strips
Water
Bannana Nut Bread

Late Snack: 10:30 pm

Mixed Nuts
Wheat Thins (Reduced Fat)

Lookin good bro! The day is finally here!!!

[naturalguy]

subb'd. you are going to be using the prowler???? That thing is tough

[J_Dieter]

subb'd. you are going to be using the prowler???? That thing is tough

This man knows all about the prowler! :D

That turkey wrap sounds good man! nomnomnom

[chrisbartley]

subb'd. you are going to be using the prowler???? That thing is tough
My gym doesnt have one, so i made my own kinda, i use the decline situp bench, hook abunch of weight to it, and start pushing it around, ad yeah its no joke. lol

[chrisbartley]

Week 1, Day 1

Hell Session I=Arms

BB Curl 2x8+6--55,60
DB Preacher Curl 2x8+6--25,30
Reverse Curl 2x8+6--50,55
BB Skull Crusher 2x8+6--60,70
Seated DB Ext. 2x8+6--60,60
Close-Grip Bench 2x8+6--115,120
Wrist WinedUp x15--5

Supplements

Combat Protein Powder
Fish Oil
BCAA
Multi-Vitamin
Vitamin E
Jak3D

Monday 4/2/2012
Food Diary-Day 1

Breakfast 12:00 PM

Banana
¾ cup of oat meal
1 cup of skim milk
Vitamins
Water

Post-Workout 2:30

Protein Shake
Skim Milk

Lunch 4:00

Can of Starkist Tuna
2 PBJ Sandwiches
Water

Snack 5:45

Mixed Nuts

11:00pm

8oz Top Sirloin
Mashed Potatoes
Broccoli
https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-prn1/558573_10150782120149179_683631527_n.jpg
-All Thanks to my lovely lady!



Day 1 Video


http://www.youtube.com/watch?feature=player_detailpage&v=kxTMAVprDOY

I heard from Rage on the diet. Cardio is now being cut from my routine, as of right now, im upping my Protein to 250 grams, fat at 40 and carbs at 250. Two cheat meals a week (1,000 calories each). The Cheat meals will be Chipotle Burrito with Chicken, Rice, tomatos, hot sauce, beans maybe, and more chicken ha!

The Change in protein amount and such will happen hopefully Saturday when i get my check.

[kcburrows]

Looks solid Chris!! You're killing it big time my man!

[chrisbartley]

https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-snc7/s320x320/314157_10150783200514179_596114178_11451363_174494 9369_n.jpg

[chrisbartley]

Week 1, Day 2

Hell Session II-Quads & Hams

Leg Ext. 2x8+6--110,110
Leg Press 2x8+6--290,340
Hack Squat 2x8+6--90,180
Lying Leg Curl 2x8+6--90,80
Kneeling Leg Curl 2x8+6--55,65

Extra: Prowler: 6 Laps--85lbs

Supplements

Fish Oil
BCAA
Vitamin E
Multi-Vitamin
Protien
Jak3D

Ok, listen, I hate legs. They are definitly my weak point. I hate them. My Quads are ok, BUT, My Hamstrings are Fu*ked. Completly Sh*t. I first started feeling my Hams work on the hack squats, then they were crying at the end. Once i was finished i did the leg sled (Prowler) for 6 laps with 85lbs stacked on it. When i say 6 laps that there and back. So basically it was 12 pushes. That blew balls. I cant walk lol. Cant wait for my Universal Supps to get in. They should be here today or tomorrow hopefully so i cant get off this nasty a$$ Jak3D. Great Workout today even though it was legs. Trying to up my calories today especially the protein and Carbs. Will be posting Diet Diary tonight.

[brad23]

Week 1, Day 2

Hell Session II-Quads & Hams

Leg Ext. 2x8+6--110,110
Leg Press 2x8+6--290,340
Hack Squat 2x8+6--90,180
Lying Leg Curl 2x8+6--90,80
Kneeling Leg Curl 2x8+6--55,65

Extra: Prowler: 6 Laps--85lbs

Supplements

Fish Oil
BCAA
Vitamin E
Multi-Vitamin
Protien
Jak3D

Ok, listen, I hate legs. They are definitly my weak point. I hate them. My Quads are ok, BUT, My Hamstrings are Fu*ked. Completly Sh*t. I first started feeling my Hams work on the hack squats, then they were crying at the end. Once i was finished i did the leg sled (Prowler) for 6 laps with 85lbs stacked on it. When i say 6 laps that there and back. So basically it was 12 pushes. That blew balls. I cant walk lol. Cant wait for my Universal Supps to get in. They should be here today or tomorrow hopefully so i cant get off this nasty a$$ Jak3D. Great Workout today even though it was legs. Trying to up my calories today especially the protein and Carbs. Will be posting Diet Diary tonight.

Good job bro! I feel ya on the Hammys. I tore mine a few year back and has never been right since.

[chrisbartley]

Good job bro! I feel ya on the Hammys. I tore mine a few year back and has never been right since.
ouch, man that doesnt sound good, hamstrings can get painful.

[brad23]

ouch, man that doesnt sound good, hamstrings can get painful.

Luckily it was only a partial tear. Still tinder though.

[mdritter]

Strong leg session man..

[rewaste]

Very nice rocking it already.

[huafist]

Great looking workout bro! I hear on on the jack3d crap ; I hate that stuff. Can't wait to try Shock Therapy!

***EDIT***
After re-reading that, I felt like I was in the "saying grace" scene in Talladega Nights, where Ricky talks about Powerade haha.

[chrisbartley]

Great looking workout bro! I hear on on the jack3d crap ; I hate that stuff. Can't wait to try Shock Therapy!

***EDIT***
After re-reading that, I felt like I was in the "saying grace" scene in Talladega Nights, where Ricky talks about Powerade haha.
haha lol yeah jak3d good focus but it taste like ****.

[chrisbartley]

Tuesday 4/3/2012
Food Diary-Day 2

Breakfast 12:00 PM

Banana
1 cup of oat meal
2 cups of skim milk
Vitamins
Water
Glass of Skim Milk

Post-Workout 3:30

Protein Shake
12oz Skim Milk

Afternoon Meal 4:45

Can of tuna
Home made soup (chicken, spinach, zucchini, peppers, chicken broth, pasta, black beans, kidney beans, onions, carrots)

Dinner 7:30

Grilled Hamburgers (tomatoes, mustard, mayo, pickle, bun, cheddar cheese)
Baked beans

Late Snack:

Mixed Nuts

[chrisbartley]

Week 1, Day 3
Recovery Day+Abs

Hanging Leg Raise 4x10--12,12
Decline Situps 4x15--5,5
Leg Raises 3x15--Body,Body
Decline Romain Twists 4x30--11,11
Plate Bends 2x10--60,60

My legs are sore. Damn. Now my abs are sore.

[chrisbartley]

Wednesday 4/4/2012
Food Diary-Day 3

Breakfast 12:00 PM

Banana
2/3 cup of oat meal
1 cups of skim milk
Vitamins
Water
3 eggs
parmesan cheese

Post-Workout 2:00

Protein shake
Skim milk

Lunch 2:55

Pasta Roni
Sliced Grilled Chicken

Afternoon Meal 5:00 pm

Tuna
PBJ Sandwich

Snack 7:30

Hummus
Baked Pita Chips

Dinner 8:00

Zucchini
Parmesan cheese
White Rice
Chicken Breast
Bruschetta

https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-ash3/552987_10150786493824179_596114178_11461469_169110 7333_n.jpg

[J_Dieter]

In for more food porn! Better yet...don't. I might eat my laptop screen, haha!

[chrisbartley]

Got my Supplements today hell yeah! Lots of pills though ha!

[blinky99]

that Indian chicken? looks good

[chrisbartley]

that Indian chicken? looks good

yes sir!!

[chrisbartley]

Week 1, Day 4
Hell Session III-Chest & Shoulders

Decline BB Bench 2x8+6--135,155
Flat BB Bench 2x8+6--185,175
Incline BB Bench 2x8+6--135,145
BB Military Press 2x8+6--90,80
Side DB Laterals 2x8+6--25,20
BB Front Raise 2x8+6--30,30
Shrugs 2x8+6--90,160

Supplements

Animal Pak
Animal Flex
Combat Powder
Fish Oil
Shock Theropy
BCAA

Chest and shoulders together screwed me. My shoulders were tired before i even got to hit them, so by the time i got to military press, my shoulders were already done. Good workout, lots of pills taken today, my piss looked like something Shrek would pee. Shock Theropy was good. Im ready to get Huge. Video will be posted today as well as Food Diary. Peace!!

[brad23]

Week 1, Day 4
Hell Session III-Chest & Shoulders

Decline BB Bench 2x8+6--135,155
Flat BB Bench 2x8+6--185,175
Incline BB Bench 2x8+6--135,145
BB Military Press 2x8+6--90,80
Side DB Laterals 2x8+6--25,20
BB Front Raise 2x8+6--30,30
Shrugs 2x8+6--90,160

Supplements

Animal Pak
Animal Flex
Combat Powder
Fish Oil
Shock Theropy
BCAA

Chest and shoulders together screwed me. My shoulders were tired before i even got to hit them, so by the time i got to military press, my shoulders were already done. Good workout, lots of pills taken today, my piss looked like something Shrek would pee. Shock Theropy was good. Im ready to get Huge. Video will be posted today as well as Food Diary. Peace!!

Good job CHRIS! About to post my Leg session with video in a bit.

[sickcvnt]

In on this brah, CRUSH IT ON THE DAILY!!!

Quick question is your diet geared to bulking, cutting, or recomp??

[chrisbartley]

In on this brah, CRUSH IT ON THE DAILY!!!

Quick question is your diet geared to bulking, cutting, or recomp??

Im trying to bulk now, since im only 7% bodyfat, its ot really enough for me to gain serious mass, so im trying to eat eat eat. Found out though today you are only suppose to have 12oz of tuna a week, i have been having 35oz, so im on the lookout for mercury poisioning.....great.

[chrisbartley]

Thursday 4/5/2012
Food Diary-Day 4

Breakfast 11:45 PM

Banana
2/3 cup of oat meal
1 cups of skim milk
Vitamins
Water
5 eggs
parmesan cheese

Post-Workout 3:00

Protein Shake
Skim Milk

Lunch 3:45

Pasta Roni
Chicken Breast

Afternoon Snack 6:00

Salmon
Tuna

Dinner 8:00

Sushi


**SIDE NOTE: I DO NOT PUT THE PORTION SIZE ALWAYS, MANY TIMES, ESPECIALLY DINNER I GET 2NDS AND 3RD HELPINGS.**

[chrisbartley]

http://www.youtube.com/watch?feature=player_detailpage&v=RpHxLTXwYvo

[freaknastyp]

http://www.youtube.com/watch?feature=player_detailpage&v=RpHxLTXwYvo

nice bro way to kill it... so unsubscribeing to this thread...this food porn action is killing me lol


so jealous of you guys and your big gyms compared to mine lol ill have to throw up a quick vid of how big mine is tomorrow night with my training vid hah

its like the size of a McDonalds but hey its got dumbbells and barbells dont need much else...cept a working water fountain...

[chrisbartley]

nice bro way to kill it... so unsubscribeing to this thread...this food porn action is killing me lol


so jealous of you guys and your big gyms compared to mine lol ill have to throw up a quick vid of how big mine is tomorrow night with my training vid hah

its like the size of a McDonalds but hey its got dumbbells and barbells dont need much else...cept a working water fountain...

Free weights are all that matter, i think your set buddy!

[kcburrows]

Lookin Solid bro!!! These food pics are killin me!!!! Looks good as hell!! Keep killin it man! Your puttin in solid work here, keep it up!

[chrisbartley]

Lookin Solid bro!!! These food pics are killin me!!!! Looks good as hell!! Keep killin it man! Your puttin in solid work here, keep it up!

Hey thanks man, i really appriciate the comments!

[rewaste]

Nice way to handle business.

[blinky99]

yes sir!!

love that stuff,you make your own indian sauce.

[brad23]

Good job bro! Yeah, I use to eat a lot of tuna in college bc thats all I could afford, but then I learned about the mercury poising thing.....yeah, had to stop that lol

[whiteoleander]

Love your chest video, not gonna lie, kinda makes me want to come train with you cause looks like your freakin killin it. Also subbed on the food porn... Love your thread but *** it makes me hungry ... oh wait .. Im always hungry .... Do you find your hungry after HRT ? I think I could eat a whole cow after :P

[chrisbartley]

love that stuff,you make your own indian sauce.

No it was from a can lol


Good job bro! Yeah, I use to eat a lot of tuna in college bc thats all I could afford, but then I learned about the mercury poising thing.....yeah, had to stop that lol

dude, i feel like im about to get ****ed up because of it no joke, im scared lol, i put done ALOT of tuna this week.

[chrisbartley]

Love your chest video, not gonna lie, kinda makes me want to come train with you cause looks like your freakin killin it. Also subbed on the food porn... Love your thread but *** it makes me hungry ... oh wait .. Im always hungry .... Do you find your hungry after HRT ? I think I could eat a whole cow after :P

I love to eat and i love to lift hard! No im not normally hungry after but thats cause i eat alot every like 2 hours and i eat alot.

[chrisbartley]

Week 1, Day 5
Hell Session IV-Back, Delts, Calfs

Wide Grip Chinups 2x8+6--Body, Body
Deadlifts 2x10--245,245
Narrow Grip PD 2x8+6--60,70
T-Row 2x8+6--55,45
DB Bent Laterals 2x8+6--30,20
Seated Calf Raise 2x8+6--90,100
Calf Ext on Leg Press 2x8+6--200,200

Supplements

BCAA
Fish Oil
Shock Theropy
Combat Powder
Animal Pak
Animal Flex

Changing my routine alittle, not taking anything out just maybe adding additional exercises and will definitly be hitting Calfs twice a week because they are stubborn little ****.

[brad23]

Love your chest video, not gonna lie, kinda makes me want to come train with you cause looks like your freakin killin it. Also subbed on the food porn... Love your thread but *** it makes me hungry ... oh wait .. Im always hungry .... Do you find your hungry after HRT ? I think I could eat a whole cow after :P

I'm with you on this one....I feel like I could eat a whole cow lol.

[brad23]

Week 1, Day 5
Hell Session IV-Back, Delts, Calfs

Wide Grip Chinups 2x8+6--Body, Body
Deadlifts 2x10--245,245
Narrow Grip PD 2x8+6--60,70
T-Row 2x8+6--55,45
DB Bent Laterals 2x8+6--30,20
Seated Calf Raise 2x8+6--90,100
Calf Ext on Leg Press 2x8+6--200,200

Supplements

BCAA
Fish Oil
Shock Theropy
Combat Powder
Animal Pak
Animal Flex

Changing my routine alittle, not taking anything out just maybe adding additional exercises and will definitly be hitting Calfs twice a week because they are stubborn little ****.

Nice workout Chris! Posting my arm workout here in a bit once my video gets done.

[chrisbartley]

Friday 4/6/2012
Food Diary-Day 5


Breakfast 9:30 AM

Banana
2/3 cup of oat meal
1 cups of skim milk
Vitamins
Water
5 eggs
parmesan cheese

Post-Workout 12:30

Protein Shake
Skim Milk

Lunch 1:30

Pasta Roni
Chicken Breast

Lunch 2: 3:30

Burrito (Rice, chicken, wrap, beans, tomatos)

Dinner 10:30

Pasta with Chicken and tomato’s
Sirloin
Broccoli
Hummus
Pita Chips

[chrisbartley]

Morning Checkin, Just had breakfast, but when i woke up this morning i weighed 170, thats about a 5lb increase. I dont feel good to tell you the truth. My pee is green/yellow from flex and pak, and my insides just hurt when you push on them, i drink about a gallon and a half of water each day. i dont feel healthy. I hope its just because of the tuna situation...

[J_Dieter]

Morning Checkin, Just had breakfast, but when i woke up this morning i weighed 170, thats about a 5lb increase. I dont feel good to tell you the truth. My pee is green/yellow from flex and pak, and my insides just hurt when you push on them, i drink about a gallon and a half of water each day. i dont feel healthy. I hope its just because of the tuna situation...

Vitamin B can do that to your urine...I think we all have that greenish yellow urine..lol. What time of day do you take your Animal Pak?

How much were you eating before you started to program? It looks like you're eating a bit, so you might just be uncomfortable at the moment due to the change in eating habits. Upping you water intake could have something to do with it also.

While you are in a competition, health is of utmost importance. If you think something is off, go see a doctor and get checked out.

Happy Easter to you and your family!

[chrisbartley]

I hit abs on saturday, and my diet is still great, but im taking the weekend off from posting.

[chrisbartley]

Week 2, Day 8
Hell Session I-Biceps, Triceps, & Forearms

Warmup:50 Pushups, 50 Situps, 25 Chinups
BB Curl 2x8+6--65,70
DB Preacher Curl 2x8+6--30,30
EZ Bar Reverse Curl 2x8+6--55,55
BB Skull Crushers 2x8+6--70,80
DB Tricep Ext. 2x8+6--65,65
Close Grip Bench 2x8+6--120,135
WristWindUp-15@10/5 lbs

Supplements

Shock Theropy
Animal Pak
Animal Flex
Fish Oil
Combat Powder
BCAA

I Killed it today, great workout, increased almost all off my exercises today by at least 5-10lbs. Shock Theropy gives a Great Pump. Biceps are Feeling Jacked. I feel Good, weights at 170 right now. Boom!


http://www.youtube.com/watch?feature=player_detailpage&v=DbYJXoMg00g


Monday 4/9/2012
Food Diary-Day 8

Breakfast 9:30 AM

Banana
2/3 cup of oat meal
1 cups of skim milk
Vitamins
Water
6 eggs
parmesan cheese

Post-Workout 1:00

Protein Shake
Skim Milk

Lunch 2:45

Pasta Roni
Sliced Grilled Chicken

Afternoon meal 5:15

Can of Chicken
Pizza Slices
Mixed Nuts

Snack: 7:42

Mixed Nuts

Dinner 10:00

Baked Chicken Breast
Zucchini
Mashed Potatos

https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-ash3/554476_1860569240723_1435681634_31922254_104851869 0_n.jpg

Needless to say i got seconds and third helpings. About 3 Chicken Breasts.

[mdritter]

Sick arm workout man...keep it up

[huafist]

Looking great in here!

[kcburrows]

killin it still i see...way to go chris!

[russ d]

Lookin good in here. Keep it up

[chrisbartley]

Week 2, Day 9
Hell Session II-Legs

Warmup: 50 Pushups, 50 Situps, 25 Chinups
Leg Ext 2x8+6--115,120
Leg Press 2x8+6--340,340
Hack Squat 2x8+6--180,180
Lying Leg Curl 2x8+6--100,105
Kneeling Leg Curl 2x8+6--60,60
DB Calf Raise 4x25--60,60,55,55
Seated Calf Raise 3x15--55,60,65

Supplements

Fish Oil
Shock Theropy
Animal Pak
Animal Flex
BCAA
Combat Powder

Tuesday, 4/10/2012
Food Diary-Day 9

Breakfast 1 PM

Banana
2/3 cup of oat meal
1 cups of 2% milk
Vitamins
Water
5 eggs
parmesan cheese

Post-Workout 4:30

Protein Shake
2% Milk


Lunch 5:00

Pasta Roni
Sliced Chicken Breast

Dinner: 8:00

Turkey
Pasta
Mixed Veggies

Bedtime Snack 11:30

Cheese

[rewaste]

Good going Chris looks soild in here

[huafist]

Looking good! Keep it up brother!

[chrisbartley]

Week 2, Day 10
Hell Session Rest Day-Abs

Warmup:50 Pushups, 50 Situps, 25 Chinups
Hanging Leg Raise 4x10--20,20,20,20
Decline Situp 4x15--10,10,10,10
Leg Lifts--3x15--Body,Body,Body
Romain Twists--4x30-11,11,11,11

Supplements

Fish Oil
Combat Powder
Animal Pak
Animal Flex
BCAA


Legs are sore, calfs def. Im messed up lol

[russ d]

Looks like your hittin it hard! Keep it up

[chrisbartley]

Week 2, Day 11
Hell Session III-Chest & Shoulders

2x8+6 for all today

Decline BB Bench-155,165
Flat BB Bench-170,160
Incline BB Bench-130,115
BB Press-85,85
Side DB Laterals-20,20
BB Front Press-30,30
Shrugs-160,160

[huafist]

Week 2, Day 11
Hell Session III-Chest & Shoulders

2x8+6 for all today

Decline BB Bench-155,165
Flat BB Bench-170,160
Incline BB Bench-130,115
BB Press-85,85
Side DB Laterals-20,20
BB Front Press-30,30
Shrugs-160,160

Looks solid! I had to drop my benches significantly this week. Focused on a slow 5 count and found things changed dramatically lol

[chrisbartley]

Week 2, Day 12
Hell Session IV-Calfs, Delts, & Back

2x8+6 Negitives

Wide Grip ChinUps--Body, +10Lbs
Deadlifts 2x10--245,255
Narrow Grip Pulldown--70,72.5
T-Row--45,50
DB Bent Lateral-- 20,20
Seated Calf Raise--100,100
Calf Ext. On Sled--200,200

Same Supps

Week 3, Day 15
Hell Session I-Arms

2x8+6

BB Curl--75,80
DB Preacher Curl--30,35
Reverse Curl--55,60
Seat BB Skull Crusher--90,90
Seated DB Tri Ext.--65,65
Close Grip BB Bench--135,140
Wrist Windup--5/10LBS

Same Supps.


Great Workouts, back was sore for a few days. Took Saturday off from abs to rest. Great Bicep workout, weights are raising each week thats great! Getting bigger, posting pics this week. Diets good. Out of Shock Therpy switching to Jak3d/rage till i get more


http://www.youtube.com/watch?feature=player_detailpage&v=_Qsg13vGflk


http://www.youtube.com/watch?feature=player_detailpage&v=kxMkUmlyRyw

[kcburrows]

Looking good man, solid indication of strength gains if your increasing each week!! Good job bro!

[freaknastyp]

looking solid brother cant wait to see the end result

hell even a year from now i want to see how your looking

[huafist]

Way to stay the course bro. Good stuff in here.

[chrisbartley]

Week 3, Day 16
Hell Session II

2x8+6 Negitives

Leg Ext: 120,125
Leg Press: 360,370
Hack Squat: 180,200
Lying Leg Curl: 110,110
Kneeling Leg Curl: 60,60
DB Calf Raise: 4x25--60,60,60,60
Seated Calf Raise: 3x15: 60,65,70

Same Supplements

Week 3, Day 17
Hell Session-Abs

Hanging Leg Raise: 4x10--25,25,25,25
Decline Situps:4x15-10,10,10,10
Leg Lifts: 3x15-body,body,body

Same Supplements


Week 3, Day 18
Hell Session III

2x8+6 Negitives

Decline BB Bench: 165,170
BB Bench: 170,155
Incline BB Bench: 130,115
BB Press: 95,95
Side DB Laterals: 20,25
BB Front Raise: 40,40
Shrugs: 160,160

Same Supplements


All is going well, doing this routine one more week then changing it up a little. DB switch to BB and opposite.

[chrisbartley]

Just some Updates:


http://www.youtube.com/watch?feature=player_detailpage&v=LCa0ptT1fbM

http://imagecdn.bodybuilding.com/img/user_images/growable/2012/04/21/31992242/profilepic/1ZWfPG2Wb8I1OWdHuapoosFBj0PBP1129.jpeg

http://imagecdn.bodybuilding.com/img/user_images/growable/2012/04/21/31992242/gallerypic/19FQp89nxWOCWKaHXbVDbPgASAnIM1209e.jpeg

[rewaste]

Doing great man keep it up.

[russ d]

Cool video! Lookin Bigger

[blinky99]

https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-ash3/554476_1860569240723_1435681634_31922254_104851869 0_n.jpg

whats recipe looks good

[chrisbartley]

Hell Session IV-Calfs, Delts, & Back
Week 3, Day 19

2x8+6 Negitives

Wide Grip Chin Ups--Body, Body
Deadlifts 2x10--265,265
Narrow Grip PD--75,75
T-Row--50,55
Bent Laterals--20,20
Seat Calf Raise--120,120
Calf Ext. on Leg Press--220,220

Hell Session I-Biceps,Triceps & Forearms
Week 4, Day 22

2x8+6Neg

BB Curl-- 80,80
DB Preacher Curl--35,35
Reverse Curl--55,60
BB Skull Crusher--90,90
Seated DB Ext.--70,70
CloseGrip Bench--140,135
WristWind Up--10lbs-10, 5lbs--5

Same Supplements. Upping Food amount i eat for breakfast. New Breakfast will be 6 eggs, Parmasan cheese, banana, and a 1 cup of oatmeal (instead of 3/4 cup)

[brad23]

Hell Session IV-Calfs, Delts, & Back
Week 3, Day 19

2x8+6 Negitives

Wide Grip Chin Ups--Body, Body
Deadlifts 2x10--265,265
Narrow Grip PD--75,75
T-Row--50,55
Bent Laterals--20,20
Seat Calf Raise--120,120
Calf Ext. on Leg Press--220,220

Hell Session I-Biceps,Triceps & Forearms
Week 4, Day 22

2x8+6Neg

BB Curl-- 80,80
DB Preacher Curl--35,35
Reverse Curl--55,60
BB Skull Crusher--90,90
Seated DB Ext.--70,70
CloseGrip Bench--140,135
WristWind Up--10lbs-10, 5lbs--5

Same Supplements. Upping Food amount i eat for breakfast. New Breakfast will be 6 eggs, Parmasan cheese, banana, and a 1 cup of oatmeal (instead of 3/4 cup)

Getting shredded bro!

[chrisbartley]

Update
weight Beginning: 165
Weight Last Week: 172
Weight This Week: 170
Difference: -2 lbs
Protein: 250+
Carbs: 200+
Fats: 50-100


http://www.youtube.com/watch?feature=player_embedded&v=40TR-wZqklM


http://www.youtube.com/watch?feature=player_embedded&v=X4w_r-opcdE

[chrisbartley]

update will be on monday.

[chrisbartley]

Hell session II, III, IV
Week 4 Day 23,25,26

2x8+6 Negitives

Leg Ext.--140,145
Leg Sled--370,380
Hack Squat--200,200
Lying Leg Curl--112,112
Kneeling Leg Curl--60,50
DB Calf Rasie 4x25--60,60,60,60
Seated Calf Raise 3x15-- 80,80,90

Decline BB Bench--175,180
Flat BB Bench--175,160
Incline BB Bench--115,115
BB Press--95,105
Side Laterals--25,25
BB front Raise-40,40
Shrugs-160,160


Wide Grip Chin Ups--Body, Body
Dead Lifts-275,285
Narrow Grip PD--80, 75
T-Row-50,55
Bent Laterals--20,20
Seat Calf Raise--115,140
Calf Ext. Leg Sled--200,200


Supplements all the same, Diet same, cut eggs from breakfast they are making me sick. Gina made me protein muffins, pic will be up eventually.

[chrisbartley]

Hell Session I & II
Week 5, Day 29 & 30

Arms-2x8+6 Neg

DB Hammer Curl--40,40
EZ Preacher Curl--60,60
Reverse Curl--60,60
Dips--Body, +25
Single DB Ext--25,30
V-PD--70,70
WristWind UP--15lbsx8


Legs 2x8+6 Neg

leg ext--150,150
Leg Press 380,365
Lying Leg Curl--120,120
Kneeling Leg Curl--45,45
DB Calf Raise--4x25--65,65,65,65
Seated Calf Raise-3x8--135

Legs kinda felt weaker, getting new protein due in next week so supplements are the same but im adding in a along with the combat powder im adding in Serious mass so its going to give me 60g of protein during the day pushin my protein above 250 a day and giving me an extra 750+ calories. Im eating eggs again in the morning but 4 now not 6 and im making them with turkey susuage now.

Meals will be a little off next week because im out of town for 4 days but when i get back meals will look like this

Breakfast:

1 Cup of oatmeal (made with 2% or whole milk--8g protein)
4 eggs (24g Protein)
Bannana
1/2 cup of Turkey sausage (on eggs--8g Protein)
Animal Pak
Fish Oil
Parmasan Cheese (on eggs--10g Protein)
water

Preworkout:

Shock Theropy

Post Workout

Combat Protein (57g Protein)

Lunch

Animal Flex
Water
Pasta Roni (19g Protein)
Chicken Breast (20g Protein)

Lunch 2

Serious Mass Protein (Made in 2% or Whole Milk--40g Protein)

Dinner

Chicken, Sirloin, Fish, or Beef (50+g of Protein)
Veggie
Maybe Carb
water or milk

Snack

Nuts,Cheese, PB&J, Tuna, Chicken, or Quesadea, or what ever i can find healthy

Weight as of last monday April 30th--171lbs

Deadlift Challenge

http://www.youtube.com/watch?feature=player_detailpage&v=WiEMhtJiNf0

Week 4 lifts and confessions


http://www.youtube.com/watch?feature=player_detailpage&v=dTm_ahnBcys


http://www.youtube.com/watch?feature=player_detailpage&v=NcGfzC2vqas

[blinky99]

great deadlift vid man.

What dat there recipe?

[mdritter]

workouts are looking good in here man....nice vids as well.

[chrisbartley]

Beginning weight: 165
Weight last week:171
Weight this week: 173
Difference 2 lbs
Fats:40-60
Protein 250-300
Carbs 250-300


http://www.youtube.com/watch?feature=player_detailpage&v=sN1vscPb394



http://www.youtube.com/watch?feature=player_detailpage&v=8dtuSoruzKc


https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-ash3/559562_10150916969429179_596114178_11757613_120181 3786_n.jpg

Feeling much much bigger, but i just tried the serious mass and it made me puke it combined with combat was to much for my body to handle at once so they are being split, other than that im great measured my arms flexed they are about 16.25. Love shock theropy will be continuing it after this competition for sure! Best thing out there. This week i will be out of town but i will be continuing my lifts for sure and diet will try to stay on track.

[chrisbartley]

Week 6:::::

Feeling Big baby!!!


Arms-2x8+6 Neg

DB Hammer Curl--40,40
EZ Preacher Curl--60,65
Reverse Curl--65,65
Dips--Body, +25, +25
Single DB Ext--30,30
V-PD--70,70
WristWind UP--15lbsx8


Legs 2x8+6 Neg

leg ext--150,150
Leg Press 380, 325
Lying Leg Curl--120,120
Kneeling Leg Curl--45,50
DB Calf Raise--4x25--65,65,65,65
Seated Calf Raise-3x8--135

Decline BB Bench--175,180
Flat DB Bench--70, 70
Incline DB Bench--65,65
DB Press--60,60
Side Laterals--25,25
DB front Raise-25,20
Shrugs-160,160


Wide Grip Chin Ups--Body, Body
Dead Lifts-315,285
Pully Row--135,135,150
BB Row--135,130
Bent Laterals--20,20
Seat Calf Raise--120,145
Calf Ext. Leg Sled--210,250


Thinking of changing something dont know what yet, went on vacation got my lifts in and my diet was damn near perfect!!!

[brad23]

Week 6:::::

Feeling Big baby!!!


Arms-2x8+6 Neg

DB Hammer Curl--40,40
EZ Preacher Curl--60,65
Reverse Curl--65,65
Dips--Body, +25, +25
Single DB Ext--30,30
V-PD--70,70
WristWind UP--15lbsx8


Legs 2x8+6 Neg

leg ext--150,150
Leg Press 380, 325
Lying Leg Curl--120,120
Kneeling Leg Curl--45,50
DB Calf Raise--4x25--65,65,65,65
Seated Calf Raise-3x8--135

Decline BB Bench--175,180
Flat DB Bench--70, 70
Incline DB Bench--65,65
DB Press--60,60
Side Laterals--25,25
DB front Raise-25,20
Shrugs-160,160


Wide Grip Chin Ups--Body, Body
Dead Lifts-315,285
Pully Row--135,135,150
BB Row--135,130
Bent Laterals--20,20
Seat Calf Raise--120,145
Calf Ext. Leg Sled--210,250


Thinking of changing something dont know what yet, went on vacation got my lifts in and my diet was damn near perfect!!!

Get those in on VAC.....dedication my friend.

[chrisbartley]

http://www.youtube.com/watch?feature=player_detailpage&v=2DHBN1hhG2k


http://www.youtube.com/watch?feature=player_detailpage&v=m1TR47Fwj3c

Weight at beginning: 165
Weight last week 173
Weight this week 176
Change of +3 lbs----+11 lbs total
Protein: 250-300
Carbs 300
Fats 40-50

[chrisbartley]

http://imagecdn.bodybuilding.com/img/user_images/growable/2012/05/16/31992242/gallerypic/1bmrJE4PjR0gDePM0YtLIAGY45Ghu462.jpeg BAM

http://imagecdn.bodybuilding.com/img/user_images/growable/2012/05/16/31992242/gallerypic/1Z46bbNJDJSW1ZabJ76KSuL6CJbtZW948.jpeg

[leslieishere]

Thanks for the invite! Subscribed and rated!

[chrisbartley]

Week 7!!!!

Arms-2x8+6 Neg

DB Hammer Curl--40,45
EZ Preacher Curl-65,70
Reverse Curl--65,65
Dips--Body, +25, +45
Single DB Ext--30,30
V-PD--70,72
WristWind UP--15lbsx8


Legs 2x8+6 Neg

leg ext--150,150
Leg Press 375, 350
Lying Leg Curl--120,130
Kneeling Leg Curl--50,50
DB Calf Raise--4x25--65,65,65,70
Seated Calf Raise-3x8--135

Decline BB Bench--175,180
Flat DB Bench--70, 70
Incline DB Bench--70,50
DB Press--60,70
Side Laterals--25,25
DB front Raise-25,25
Shrugs-160,170


Wide Grip Chin Ups--Body, Body
Dead Lifts-315,285
Pully Row--135,155,155
BB Row--135,130
Bent Laterals--20,20
Seat Calf Raise--120,145
Calf Ext. Leg Sled--250,250

[chrisbartley]

http://www.youtube.com/watch?feature=player_detailpage&v=k5qIcXTUhWI


http://www.youtube.com/watch?feature=player_detailpage&v=Ser2axZleq4

weight last week 177
weight this week 175
difference -2
fats 40-50
protein 250-300
Carbs 250-300

[freaknastyp]

chest is looking solid bro keep it up

[chrisbartley]

Week 8 Got 280 on bench press and 405 on deadlift
Arms-2x8+6 Neg

DB Hammer Curl--40,45
EZ Preacher Curl-70,70
Reverse Curl--65,70
Dips- 45,45
Single DB Ext--30,30
V-PD--70,72
WristWind UP--15lbsx8


Legs 2x8+6 Neg

leg ext--150,160
Leg Press 375, 355
Lying Leg Curl--130,130
Kneeling Leg Curl--70,70
DB Calf Raise--4x25--65,65,65,65
Seated Calf Raise-3x8--140

Decline BB Bench--180,190
Flat DB Bench--75,75
Incline DB Bench--70,50
DB Press--60,70
Side Laterals--25,25
DB front Raise-25,25
Shrugs-160,170


Wide Grip Chin Ups--Body, Body
Dead Lifts-315,315
Wide Lat PD--70,75
BB Row--135,140
Bent Laterals--20,25
Seat Calf Raise--120,145
Calf Ext. Leg Sled--255,280

[chrisbartley]

Weight beginning: 165
Weight last week: 175
Weight now: 177
diference+2
Fats 50
Carbs 250-300
Proteins 250

http://www.youtube.com/watch?feature=player_detailpage&v=2ER26zQTLeI


http://www.youtube.com/watch?feature=player_detailpage&v=tlSpK3JtzTE

[chrisbartley]

Arms-2x8+6 Neg

DB Hammer Curl--40,45
EZ Preacher Curl-70,70
Reverse Curl--65,70
Dips- 45,45
Single DB Ext--30,30
V-PD--70,72
WristWind UP--15lbsx8


Legs 2x8+6 Neg

leg ext--150,160
Leg Press 380,380
Lying Leg Curl--130,130
Kneeling Leg Curl--70,70
DB Calf Raise--4x25--65,65,65,65
Seated Calf Raise-3x8--140,130,135

Decline BB Bench--180,190
Flat DB Bench--75,75
Incline DB Bench--70,50
DB Press--60,70
Side Laterals--25,25
DB front Raise-25,25
Shrugs-160,170


Wide Grip Chin Ups--Body, +10
Dead Lifts-315,320
Wide Lat PD--70,75
BB Row--135,140
Bent Laterals--20,25
Seat Calf Raise--120,145
Calf Ext. Leg Sled--255,280

Alot of my weights didnt change this week. But they will soon.

[chrisbartley]

http://imagecdn.bodybuilding.com/img/user_images/growable/2012/05/31/31992242/progresspic/1sNVTNf6cAGSEvA9d0dyGf0hXwrM956.jpeg

[chrisbartley]

Also went to my first Fitness/Bodtbuilding Comp last night!

[chrisbartley]

http://www.youtube.com/watch?feature=player_detailpage&v=5d4BdSZXjNA

http://www.youtube.com/watch?feature=player_detailpage&v=6FDNaq3LrK8

[chrisbartley]

Week10

DB Hammer Curl--40,40
BBCURL 85,80
Reverse Curl--70,70
Dips- 45,45
Single DB Ext--30,30
V-PD--70,72
WristWind UP--15lbsx8


Legs 2x8+6 Neg

leg ext--150,160
Leg Press 380,380
Lying Leg Curl--130,130
Kneeling Leg Curl--70,70
DB Calf Raise--4x25--65,65,70,70
Seated Calf Raise-3x8--140,140, 140

Decline BB Bench--180,180
Flat DB Bench--65,70
Incline DB Bench--65,60
DB Press--60,70
Side Laterals--25,20
DB front Raise-20,20
Shrugs-160,170


Wide Grip Chin Ups--Body, +10
Dead Lifts-315,320
Wide Lat PD--70,75
BB Row--140,140
Bent Laterals--20,20
Seat Calf Raise--120,145
Calf Ext. Leg Sled--255,280

I think im hitting a platuo, but i lowered some weights to really focus on contraction and form.I tried flexing throughout each exercise.

[chrisbartley]

Breakfast: 2/3 cup oatmeal, 4 eggs, Protein shake 40 min after

[mrdead]

Uhm... How goes it, in here...???

[chrisbartley]

Uhm... How goes it, in here...???

its going good, i have my week 10 lifts right above your post, were about to finish week 11 so ill have those lifts up tomorrow or saturday

[chrisbartley]

Week 11 BABY!!!!!!

DB Hammer Curl--40,45
BBCURL 85,85
Reverse Curl--70,70
Dips- 45,45
Single DB Ext--30,30
V-PD--75,75
WristWind UP--15lbsx8


Legs 2x8+6 Neg

leg ext--150,150
Leg Press 350,400
Lying Leg Curl--135,130
Kneeling Leg Curl--90,90
DB Calf Raise--4x25--65,65,70,70
Seated Calf Raise-3x8--140,140, 140

Decline BB Bench--190,190
Flat DB Bench--65,65
Incline DB Bench--65,60
DB Press--60,65
Side Laterals--25,25
DB front Raise-25,25
Shrugs-225,225


Wide Grip Chin Ups--Body, body
Lower Back Ext.-Body-+10
Wide Lat PD--70,75
BB Row--135,145
Bent Laterals--20,20
Seat Calf Raise--120, 125
Calf Ext. Leg Sled--255,280


1 Week Left, This is it, holy ****!!!!! My weight is at 179, i started at 165. IM FEELING JACKED!! I have started tanning for the final photos. Working on my posing. Im excited. I dont know if i'll be the winner but i hope so lots of ppl worked hard in here and stuck with it which is amazing, Like rockwood what a beast. My weights not increasing crazy but my forms solid and im growing i know i am. My food intake is high and so is my supplementation. Breakfast is extreamly consistant for the most part, 3-6 eggs, 2/3 cup oatmeal and a banana. Then the gym. I want to thank rage who is a big inspiration. He is a nice guy to who is willing to help, tell you what needs work and how to fix it. One of the biggest things im happy about is how much my Lats grew.
and legs.

Protein 250-300
Carbs- same
Fats 40 (Except cheat) which was skyline and im not going to lie it was probably 50g of fat in a meal lol.

[chrisbartley]

Protein=250
Carbs 250
Fats 40
weight beginning 165
Weight last week 180
Weight now 179


http://www.youtube.com/watch?v=ThaFq9EJkR0


http://www.youtube.com/watch?v=2PNyBG3_75Q

Good week cant believe its almost over wow. one week left.

[chrisbartley]

Week 12

DB Hammer Curl--40,45
BBCURL 85,85
Pully Curl 60-70
Dips- 45,45
Single DB Ext--30,30
V-PD--75,75
WristWind UP--15lbsx12


Legs 2x8+6 Neg

leg ext--150,150
Leg Press 350,400
Lying Leg Curl--135,130
Kneeling Leg Curl--90,90
DB Calf Raise--4x25--65,65,70,70
Seated Calf Raise-3x8--140,140, 140

Decline BB Bench--190,190
Flat DB Bench--75,75
Incline DB Bench--70,70
DB Press--60,65
Side Laterals--25,25
DB front Raise-25,25
Shrugs-225,315


Wide Grip Chin Ups--Body, body
Lower Back Ext.-Body-+10
Wide Lat PD--75,75
BB Row--135,145
Bent Laterals--20,20
Seat Calf Raise--120, 125
Calf Ext. Leg Sled--255,280

[chrisbartley]

beginning weight 165
weight for final 180
Gain of 15 lbs!!!


http://www.youtube.com/watch?v=W-OxSfXk5vc


http://www.youtube.com/watch?v=quxYSs5uzPg



Just for Fun I did today!!! Achieved goal of 1,000 lb club!!!!!

http://www.youtube.com/watch?v=bQTPTNK8GLk

http://bodyspace.bodybuilding.com/img/user_images/growable/2012/06/25/31992242/progresspic/1R4xPSQ6BjmENWwMYWDZ5ncywSSV201.jpeg




http://bodyspace.bodybuilding.com/img/user_images/growable/2012/06/25/31992242/progresspic/17HATw1Ata4c5eD0iRzx5wHuOmax0422.jpeg

http://imagecdn.bodybuilding.com/img/user_images/growable/2012/06/25/31992242/progresspic/1mmFHRdWhAG9uI7k***9vgNPCcenT0373.jpeg

Oh man where to start? The beginning. I was skeptical but extreamly grateful to be allowed the opportunity to work with Univeral and everyone involed in this. I this this program and being able to really talk to people like rage is what is took me to a different level. I will never be a weight lifter again, i bodybuild. I tan now, i critical of the flaws in my body and try to focus on improving them. Like my legs for example, they were weak and still are compared to my upper body sure but god have they grow and become more defined. Everything has. I fell Wider and Thicker.

Rage you truely opened my eyes to a whole new world. You are a huge inspiration and its not just the fact that you strong as **** but its the fact that your willing to help so much that sets you apart. Thank you so much for this. From the supplements, to the routine, to the support and nutrition advise, to the amount of time you have put into this and us! This has really rocketed me up to a whole new level and because of you and this program i want to compete, so each time i lift its not about winning this competition its about developing my body to be bigger and more "Beautiful" than anyone i might meet on stage. I am dedicated. Dedicated enough to wake up earlier than i normally do for 12 week, choke down eggs and other foods that start to taste like crap because thats what i've got to do to be a champion. Ready to get that last rep because its the last 2 that matter.

HRT Solo, my god is it draining. Its a pump that makes you feel like your skins going to rip and your arms are going to fall off. 8 reps, easy, 6 negitives, wowza. Its put some amazing size on me and now im about a inch from fitting XL T-Shirts. XL, **** i thought only fat guys wore that when i was little. I put on 15lbs in 11 weeks, and some days im at 185 after a meal. thats 20lbs. I have NEVER been 180. I'm a big ****in boy now. I said in the beginning i was skeptical, i thought what?! 2 sets? Negitives? HMM? But i learned alot and it worked!! I will be following other programs after this is finished But all of my workouts and exercise will be slow controlled motions and if i learned anything from this its that. Control. Every rep every exercise i do is in control, im not bouncing the weight off my chest, it touches my chest sure but im not doing chest compressions on my self, full range of motion with absolute control. I also learned the importance of contractions and flexing during the movement. Im almost completely flexing the muscle im working the whole time and really squeezing it at the top.

To everyone that stuck this out. Wow. I'm going to be honest. I thought that atleast 80% would drop out, and we only lost 3-4 ppl. Thats amazing, true this is a competition and i do get competitive, sorry, but i was hope more would drop out, but now that were down to the last week, im truely mindblown, and amazed, and happy you guys stuck with it. Especially rockwood, hell yeah man. Favorite in here man! I dont car if i win or lose anymore (sure it would be great to win). It was a great experience and whoever wins deserves it. Everyone deserves to win. You guys put up a great effort these 12 weeks. Amazed. Hope everyone continues to lift hard everyweek.


Thank you Rage, Dead, Eclipes, all everyone that stuck through this! ONE WEEK LEFT! I feel like i'm graduating.


3rd picture

http://imagecdn.bodybuilding.com/img/user_images/growable/2012/06/25/31992242/progresspic/1mmFHRdWhAG9uI7k***9vgNPCcenT0373.jpeg