Rockwood's Solo HRT log

[rockwood51]

CURRENT STATS

Height: 6' flat
Weight: 330lbs*
Body Fat: ~49%**

Measurements***:
Neck - 19"
Arms - 18"
Forearms - 13"
Shoulders - 56"
Chest - 52"
Waist - 48"
Hips - 54"
Thighs - 29.5"
Calves - 18"

* - As of March 30 in the afternoon. I normally weigh in right after waking which is as we all know usually the lightest.
** - based on what my scale says. I need to get calipers for a more accurate reading.
*** - As of March 18, 2012.

http://i749.photobucket.com/albums/xx134/crockwood51/HRT%20Contest/HRT-week0.jpg

NUTRITION

Current Dietary Plan

# of meals - 6
Protien - 297
Carbs - 136
Fats - 47
Water - roughly a gallon a day

Meal 1
1/2 cup brown rice
4 eggs (2 whole/2 white)

Meal 2, 3, & 4
1/2 cup brown rice
6oz chicken

Mean 5 & 6
6oz chicken


Couple of notes:
I figured I should mention this about nutrition so Tom/Dead/Animal guys can help me understand whats happening. Up until this point I've been doing the diet and all on my own, at my own pace. In simple terms it means I cheat off and on, usually when I'm either lazy or in "**** it" mode. I've noticed I'll actually DROP weight on the days after these cheats sometimes 1-2lbs. My first thought is "oh it's muscle loss" but usually my body fat registers as lower also. Why? Does this mean my diet could be off a little? Just looking for a quick explanation of what could be causing drops in weight after cheat meals.

Obviously, now that I'm in this, the bull**** food ceases to exist.


SUPPLEMENTS
Animal - Pak (vitamins/minerals), Flex (joint support), Nitro (EAAs), PM (sleepy time/recovery), Test (Testosterone/Anabolic support)*, Cuts (cutting)*
Universal - Shock Therapy (pre-workout & creatine)
Other - Omega 3-6-9, Vitamin E

*Test will be ran the first 4 weeks of the competition as recommended and then the final month I'll switch to M-Stak and Cuts to lean out further.



LIFTING ROUTINE

Someone pointed out that Rage had an alternate set of lifts in the Animal Forums, so I went and checked that out. Considering I've done the 12-weeks with the set of lifts he outlined here on BB.com I think I'm going to go with the alternate for this competition. It looks more complex and everything is something I can handle on my own without a spotter. Since I'm most likely going to start working out during the day around 1-2pm I won't have my training partner to help spot and being safe is obviously critical.

Day 1 - Arms:

Close Grip Bench 2 x 8+6
One Arm Machine Tricep Ext 2 x 8+6
Lying DB Triceps Ext 2 x 8+6
Standing DB Curls 2 x 8+6
DB Preacher Curls 2 x 8+6
Reverse Curls 2 x 8+6
Forward and Reverse Wrist Curls 3 x 15 each
Abs 1 x 100 each side

Day 2 - Quads, Hamstrings

Leg Extension 2 x 8+6
Leg Press 2 x 8+6
Hack Squats 2 x 8+6
Hamstring Raises 2 x 8+6
Standing Leg Curls 2 x 8+6

Day 3 - Off

Day 4 - Chest & Shoulders:

BB/Smith or DB Press 2 x 8+6
Incline Smith or DB Flyes 2 x 8+6
Pec Dec 2 x 8+6
DB or Smith Military Press 2 x 8+6
Side Laterals 2 x 8+6
Barbell Shrugs 2 x 8+6
Abs 1 x 100 each side

Day 5 - Back, Rear Delts and Calves:

Wide Grip Pull Ups 2 x 8+6
Deadlift 2 x 10
Narrow Grip Pull Downs 2 x 8+6
Reverse Pec Dec or Bent Laterals 2 x 8+6
Calf Extensions 2 x 8+6
Calf Raises 2 x 8+6

Day 6 & 7 - Off


CARDIO

Morning Fasted - 45 minutes
Evening (1hr after last meal) - 30 minutes

This is the recommended cardio by Tom when we discussed the meal plan via PM back during the last contest.


GOALS AND ADDITIONAL COMMENTS

Now we're down for the nitty gritty; the real reason we're here.

My goal after 12-weeks is to cut another 50lbs from what I've already lost.

Don't get me wrong, I want to win this competition. However regardless of winning or not I'll "win" by hitting that goal.

The hardest part for me is by far going to be the "daily life" stuff. Going to the gym and lifting is easy. Eating the correct food is easy. The hard part, and what most don't understand is everything else that goes into it. That's where I'll have to put most of my effort, at least initially.

I run my own digital creative & branding agency. I work at home. Most nights I'm hammering away at work. The hard part for me is going to be turning it off at 11:30 so I can be in bed at 12am, then getting up at 8 so I can be doing cardio at 8:30am, making sure that I have the food a home and making sure I cook each day. I'm going to need to adjust my schedule completely and it's going to take some considerable effort.

[J_Dieter]

I'm in man! Are you ready to do some work?

[russ d]

Good luck And thank you for the offer of help

[kcburrows]

subbed...Cant wait to see your progress...Best of luck brother!

[brad23]

Good luck bro!

[mrdead]

Subbed...

[rockwood51]

I'm in man! Are you ready to do some work?

Absolutely. I've been working since November. I am ready to turn up the intensity though.


Good luck And thank you for the offer of help

No problem Russ. Thanks for the support.


subbed...Cant wait to see your progress...Best of luck brother!

Back at you KC.


Good luck bro!

You too Brad.


Subbed...

Thanks for this opportunity Dead. I won't let you, Tom, or any of the other Universal/Animal guys down.

[rockwood51]

Well after being up to 5:30 this morning getting that client project finished up, I've been able to get some rest and I'm finally working on getting my stats/pics/etc uploaded. I know, I know, I'm dragging ass.

[rockwood51]

Edited the first post, finally, to include the overview of everything (stats, nutrition, supps, routine, etc.)

[J_Dieter]

Edited the first post, finally, to include the overview of everything (stats, nutrition, supps, routine, etc.)

Hey man, nice edit :D

As far as your question goes about your diet...with those sh**ty meals and dropping weight...sometimes if you're in a large calorie deficit for a good amount of time, a cheat meal can shock your system into losing weight. I know people who use these when their weight loss slows down and it usually gets fat loss starting again.

[rbowman91]

I know you got it in you to finish the 12 weeks rock, considering you were doing it before. best of luck to you bro, now is the time to kill some f**king weights.

[rockwood51]

I know you got it in you to finish the 12 weeks rock, considering you were doing it before. best of luck to you bro, now is the time to kill some f**king weights.

Absolutely. Thanks for your support man, it means a lot.

[rockwood51]

Added my initial pictures. I'm really tired of seeing that fat guy in the camera....

[rewaste]

Added my initial pictures. I'm really tired of seeing that fat guy in the camera....
Good now that your sick and tired of seeing him. Let's rock the program off the door jams. "if a man can think it he can achive it". Napoleon Hill

[russ d]

Just keep at it you will get where you want to be. I am going to set up a log so I can be held accountable. If you need support just look me up.

[rockwood51]

Good now that your sick and tired of seeing him. Let's rock the program off the door jams. "if a man can think it he can achive it". Napoleon Hill

Thanks man. I know it takes a lot of effort and time. I'm on my way. I'm down 50lbs since last June and like I said in my post above, I'm shooting for another 50 by the end of this contest. I saw a picture of Mike Van Wyck today and he's quickly becoming a guy I aspire to be built like. I know that's a goal a "mile high" but if you're going to set a goal might as go for something big.

[brad23]

Nice edits to the first post. U got this my TN brother.

[rewaste]

You can't go wrong setting your goals high. Just set the short and mud term goals as well. Seeing progress is what will keep you in the game.

[naturalguy]

subb'd

[rockwood51]

http://i749.photobucket.com/albums/xx134/crockwood51/HRT%20Contest/IMG_0347.jpg

Today's food. I got started late so I cut it to 5 meals instead of 6.

[b_moore06]

Hey I've been doing the other routine for quite awhile and was also thinking about switching to the one you have listed. My question: what is a hamstring raise?

[J_Dieter]

http://i749.photobucket.com/albums/xx134/crockwood51/HRT%20Contest/IMG_0347.jpg

Today's food. I got started late so I cut it to 5 meals instead of 6.

I see your carbs, and I cry on the inside...LOL. Looks good man, keep up the amazing work....I can't wait to see you hit your goal too...because you will hit your goal.

[blinky99]

what kind of seasoning on said chicken

[huafist]

You're gonna see some great progress over the course of the next 12 weeks. I can't wait to see it. Good luck brother! Get in the gym and kill it!

[rockwood51]

what kind of seasoning on said chicken

The key is having a wealth of various spices. It keeps things interesting. On the above half is lemon pepper and the other is citrus herb. I also have mesquite, smokey maple, carribean jerk, and my roommate brought bacon molasses home today. All of them are the McCormick brand. Then I'll also throw hot sauce on it occasionally too.

[rockwood51]

Hey I've been doing the other routine for quite awhile and was also thinking about switching to the one you have listed. My question: what is a hamstring raise?

http://www.bodybuilding.com/exercises/detail/view/name/glute-ham-raise

[rockwood51]

I see your carbs, and I cry on the inside...LOL. Looks good man, keep up the amazing work....I can't wait to see you hit your goal too...because you will hit your goal.

Trust me, I'm not going to get used to the carb amount. I'm sure it will drop as we go on.

[rockwood51]

You're gonna see some great progress over the course of the next 12 weeks. I can't wait to see it. Good luck brother! Get in the gym and kill it!

Thanks man.

[b_moore06]

I see...not what i expected at all. Thank you sir.

[rockwood51]

Session 1 Week 1 | Arms - 4/2/12

15 min cardio warm-up on elliptical

Close Grip Bench 2 x 8+6 = 135lbs
I'll be pushing this a little next week. I have just a touch more in me.

One Arm Machine Tricep Ext 2 x 8+6 = 50lbs
Ooof. This is a new lift to me, and damn it, it was rough. I need to stick here until I can focus on that squeeze at the bottom. Massive pump from this one.

Lying DB Triceps Ext 2 x 8+6 = 45lbs | 50lbs
I'll stick at 50lbs for a week or two and focus on form. Triceps were destroyed.

Standing DB Curls 2 x 8+6 = 20lbs | 25lbs
Start with 25lbs next week. I might have to go hammer form on these. My wrist was doing something wonky on the left that caused me to lose form on the 2nd set. We'll see. I might just stay at 20lbs for both sets and focus on form here.

DB Preacher Curls 2 x 8+6 = 25lbs | 30lbs
I've been doing these with an EZ Bar for a while now. Switching to DB's was a very different experience. Love being able to focus on one at a time. Great burn. I'll probably try to move to 35s next week.

Reverse Curls 2 x 8+6 = 55lbs
Did these with an EZ Bar to help with grip angle. Intense burn/pump. Loved it.

Forward and Reverse Wrist Curls 3 x 15 each = 35lbs
Using a wrist roller bar thing... yeah you know... the thing.

[kcburrows]

Puttin in work over here!!!! i see you bro!!

[rockwood51]

Arms are pretty tore up this morning. It's a good, getting up feeling like this.

[rockwood51]

TEST, PM, and more NITRO should be here tomorrow.

On a side note, I get to have a wrench thrown in early. I'm going up to Illinois Thursday to visit meet my girlfriend's family for the first time *yippee*. So that means getting my meals, cardio and 2 workouts in while I'm traveling/visiting up there. I've already arranged for day passes to the local YMCA and I'll probably get my cardio by walking around the block for 60 minutes.

Just have to buckle down and make it happen. I'm sure her g'ma and other family will be trying to shove completely counter productive food in my face all weekend. I'm not looking forward to all that.

[J_Dieter]

TEST, PM, and more NITRO should be here tomorrow.

On a side note, I get to have a wrench thrown in early. I'm going up to Illinois Thursday to visit meet my girlfriend's family for the first time *yippee*. So that means getting my meals, cardio and 2 workouts in while I'm traveling/visiting up there. I've already arranged for day passes to the local YMCA and I'll probably get my cardio by walking around the block for 60 minutes.

Just have to buckle down and make it happen. I'm sure her g'ma and other family will be trying to shove completely counter productive food in my face all weekend. I'm not looking forward to all that.

Awesome man. Where there is a will, there is a way.

[brad23]

Session 1 Week 1 | Arms - 4/2/12

15 min cardio warm-up on elliptical

Close Grip Bench 2 x 8+6 = 135lbs
I'll be pushing this a little next week. I have just a touch more in me.

One Arm Machine Tricep Ext 2 x 8+6 = 50lbs
Ooof. This is a new lift to me, and damn it, it was rough. I need to stick here until I can focus on that squeeze at the bottom. Massive pump from this one.

Lying DB Triceps Ext 2 x 8+6 = 45lbs | 50lbs
I'll stick at 50lbs for a week or two and focus on form. Triceps were destroyed.

Standing DB Curls 2 x 8+6 = 20lbs | 25lbs
Start with 25lbs next week. I might have to go hammer form on these. My wrist was doing something wonky on the left that caused me to lose form on the 2nd set. We'll see. I might just stay at 20lbs for both sets and focus on form here.

DB Preacher Curls 2 x 8+6 = 25lbs | 30lbs
I've been doing these with an EZ Bar for a while now. Switching to DB's was a very different experience. Love being able to focus on one at a time. Great burn. I'll probably try to move to 35s next week.

Reverse Curls 2 x 8+6 = 55lbs
Did these with an EZ Bar to help with grip angle. Intense burn/pump. Loved it.

Forward and Reverse Wrist Curls 3 x 15 each = 35lbs
Using a wrist roller bar thing... yeah you know... the thing.

I see you Rockwood! Keep it up! I killed chest and shoulders today.

[mdritter]

Solid workouts rocwood...great start man

[rockwood51]

Session 2 Week 1 | Legs - 4/3/2012

Barbell Squats = 275lbs
These are most likely going to go back to the hack machine. I wanted to see how these worked within the HRT format and while they killed my quads, they're just unstable enough during the negatives that I don't want to risk tweaking anything.

Leg Press = 700lbs
Handled this weight pretty well. It absolutely KILLED my quads. They were burning like crazy on the second set. I'm used to doing 800ish on the team style and I've been a little inconsistent in the weight week to week. Some weeks I just don't have the power for 800. So for the contest I dropped back to a weight I can handle well and I'm going to be working up from there. My goal by the end of the year is to have 1,000 on the sled.

Leg Extension = 125lbs
Again, this was rough. The weight is actually incredibly hard to stop at the peak for the negative. I had to pretty much pick it up and then slow it down into the negative all in one motion. Pretty tough. I had problems walking when I stood up.

Stiff-Legged Deadlifts = 275lbs
I've been doing standard deadlifts now for a little over a month. They're rough but I'm able to get them done at about 315. To focus on the hams a little better I went with the stiff legged variant. What a difference that made.... I had to drop the weight back some but that's not a big deal.

Lying Hamstring Curl = 65lbs | 75lbs
Yep. The first set wasn't too awful. Hams were really tight when I stood up but I was ok. The second set, adding 10lbs made all the difference in the world. I had a lot of problems getting the full range of motion on the negatives due to fatigue.


Overall it was a fantastic leg day. Ian (training partner) wasn't able to go, and I went in with a ton of focus and drive. I was able to focus on me and getting my **** in vs helping train him also. That changes the game. My girlfriend went with but she understands my mindset. I think next week after getting back from Chicago I'm going to start hitting the gym in the afternoons instead of late. I have a weird period between 1pm-3pm where I can't focus and never get anything done sitting at my desk, so I figured the gym will be more productive. I'll be able to focus on getting my best work at my pace on my time and get better workouts. I'll just go back up later that night with him to work him through his lifts.

Also as you'll notice I deviated from the lifts I originally posted. What I actually did today will be my leg day moving forward. I know these lifts, I'm comfortable with them and they just plain work.

I'll have a video up of the lifts later, probably tomorrow.

[brad23]

Session 2 Week 1 | Legs - 4/3/2012

Barbell Squats = 275lbs
These are most likely going to go back to the hack machine. I wanted to see how these worked within the HRT format and while they killed my quads, they're just unstable enough during the negatives that I don't want to risk tweaking anything.

Leg Press = 700lbs
Handled this weight pretty well. It absolutely KILLED my quads. They were burning like crazy on the second set. I'm used to doing 800ish on the team style and I've been a little inconsistent in the weight week to week. Some weeks I just don't have the power for 800. So for the contest I dropped back to a weight I can handle well and I'm going to be working up from there. My goal by the end of the year is to have 1,000 on the sled.

Leg Extension = 125lbs
Again, this was rough. The weight is actually incredibly hard to stop at the peak for the negative. I had to pretty much pick it up and then slow it down into the negative all in one motion. Pretty tough. I had problems walking when I stood up.

Stiff-Legged Deadlifts = 275lbs
I've been doing standard deadlifts now for a little over a month. They're rough but I'm able to get them done at about 315. To focus on the hams a little better I went with the stiff legged variant. What a difference that made.... I had to drop the weight back some but that's not a big deal.

Lying Hamstring Curl = 65lbs | 75lbs
Yep. The first set wasn't too awful. Hams were really tight when I stood up but I was ok. The second set, adding 10lbs made all the difference in the world. I had a lot of problems getting the full range of motion on the negatives due to fatigue.


Overall it was a fantastic leg day. Ian (training partner) wasn't able to go, and I went in with a ton of focus and drive. I was able to focus on me and getting my **** in vs helping train him also. That changes the game. My girlfriend went with but she understands my mindset. I think next week after getting back from Chicago I'm going to start hitting the gym in the afternoons instead of late. I have a weird period between 1pm-3pm where I can't focus and never get anything done sitting at my desk, so I figured the gym will be more productive. I'll be able to focus on getting my best work at my pace on my time and get better workouts. I'll just go back up later that night with him to work him through his lifts.

Also as you'll notice I deviated from the lifts I originally posted. What I actually did today will be my leg day moving forward. I know these lifts, I'm comfortable with them and they just plain work.

I'll have a video up of the lifts later, probably tomorrow.

Killed legs I see lol. Stay motivated bro!

[rockwood51]

http://i749.photobucket.com/albums/xx134/crockwood51/IMG_0354.jpg

My care package from Universal/Animal came in today as well as my order from BB.com. Super stoked. I want to thank you guys again for making great products and giving me this opportunity.

[russ d]

Workout looks strong Keep it going

[rockwood51]

Puttin in work over here!!!! i see you bro!!


Solid workouts rocwood...great start man


Killed legs I see lol. Stay motivated bro!


Workout looks strong Keep it going

Thanks for the support guys. You all keep pushing it as well.

[J_Dieter]

Session 2 Week 1 | Legs - 4/3/2012

Barbell Squats = 275lbs
These are most likely going to go back to the hack machine. I wanted to see how these worked within the HRT format and while they killed my quads, they're just unstable enough during the negatives that I don't want to risk tweaking anything.

Leg Press = 700lbs
Handled this weight pretty well. It absolutely KILLED my quads. They were burning like crazy on the second set. I'm used to doing 800ish on the team style and I've been a little inconsistent in the weight week to week. Some weeks I just don't have the power for 800. So for the contest I dropped back to a weight I can handle well and I'm going to be working up from there. My goal by the end of the year is to have 1,000 on the sled.

Leg Extension = 125lbs
Again, this was rough. The weight is actually incredibly hard to stop at the peak for the negative. I had to pretty much pick it up and then slow it down into the negative all in one motion. Pretty tough. I had problems walking when I stood up.

Stiff-Legged Deadlifts = 275lbs
I've been doing standard deadlifts now for a little over a month. They're rough but I'm able to get them done at about 315. To focus on the hams a little better I went with the stiff legged variant. What a difference that made.... I had to drop the weight back some but that's not a big deal.

Lying Hamstring Curl = 65lbs | 75lbs
Yep. The first set wasn't too awful. Hams were really tight when I stood up but I was ok. The second set, adding 10lbs made all the difference in the world. I had a lot of problems getting the full range of motion on the negatives due to fatigue.


Overall it was a fantastic leg day. Ian (training partner) wasn't able to go, and I went in with a ton of focus and drive. I was able to focus on me and getting my **** in vs helping train him also. That changes the game. My girlfriend went with but she understands my mindset. I think next week after getting back from Chicago I'm going to start hitting the gym in the afternoons instead of late. I have a weird period between 1pm-3pm where I can't focus and never get anything done sitting at my desk, so I figured the gym will be more productive. I'll be able to focus on getting my best work at my pace on my time and get better workouts. I'll just go back up later that night with him to work him through his lifts.

Also as you'll notice I deviated from the lifts I originally posted. What I actually did today will be my leg day moving forward. I know these lifts, I'm comfortable with them and they just plain work.

I'll have a video up of the lifts later, probably tomorrow.

Isn't "fantastic leg day" an oxymoron? :D Looks like you had an amazing workout man keep it up. Also looks like you have an amazing stack going! Alittlejelly.gif

[blinky99]

awesome pyramid of success...

BUT have you achieved success at success at success....

if you get that reference awesome ha

[kcburrows]

keep busting your ass man, your putting in some killer workouts!

[rockwood51]

Session 3 Week 1 - Chest/Shoulders - 4/5/2012

Notes: This was the first of two workouts I'm having to do while away visiting my girlfriend's family. It's frustrating not being in the location you're used to and comfortable within. I was also running on a little lack of sleep and I felt weak. Still got a great burn and huge pump but ALL of my weights had to go down. Of course, this could just be because I haven't done chest day on a full solo routine before either.

Also, my initial review of Shock Therapy isn't fantastic. I normally used Jack3d and it helps provide that extra edge of intense focus and drive. Last night ST didn't provide that, however it could have been due to the new gym, lack of sleep and the 6 hour drive taking a toll. I'm not giving up on it, and I'll know better what it's like over the next week, especially due to being back home on Sunday.

BB/Smith or DB Press = 185lbs
I went with Barbell this week. I actually struggled with 185, which kind of sucks... I've been doing the 8+4 with 185 no problem and having to pick that **** back up after negatives yourself changes everything. I'll drop down next week.

Incline Smith or DB Flyes = 135lbs | 115lbs
Went incline here. Had to drop weight after the first set. I'm still getting settled in on my weights since the switch to solo.

Decline Bench = 115lbs | 135lbs
The pec dec machine sucked ass at the new gym so I hit decline instead. I thought I was a little more blown out than I was so I had to bump weight the second set.

DB or Smith Military Press = 115lbs
Again, lighter weight than I'm used to working with. I started getting fairly frustrated at this point.

Side Laterals = 20lbs
This is the ONLY lift that felt like normal last night.

Barbell Shrugs = 315lbs
I'm going to have to lighten these some to help with the 5 count. It's a short movement and 315 is tough to control for 5 seconds.

[rockwood51]

General notes:

Some of this I'll talk about in the weekly confessional, but I figured I'd mention it now since it's a recent topic. I'm realizing just how odd what we do is to people. I've been getting mixed reactions to how I eat, the supplements I take and just general idea of what I'm doing. Some people seem to react like I'm being overly picky and finicky because my food HAS to be cooked a specific way. What people think is healthy and what we eat are two entirely different ideas. When people ask "what are you eating?", they look at me like I'm speaking alien when I explain my macros.

I guess I'm actually starting to get a small peek into what it's like for the pros when they're eating (especially cutting.) People generally just don't respect what we're doing.

[brad23]

General notes:

Some of this I'll talk about in the weekly confessional, but I figured I'd mention it now since it's a recent topic. I'm realizing just how odd what we do is to people. I've been getting mixed reactions to how I eat, the supplements I take and just general idea of what I'm doing. Some people seem to react like I'm being overly picky and finicky because my food HAS to be cooked a specific way. What people think is healthy and what we eat are two entirely different ideas. When people ask "what are you eating?", they look at me like I'm speaking alien when I explain my macros.

I guess I'm actually starting to get a small peek into what it's like for the pros when they're eating (especially cutting.) People generally just don't respect what we're doing.

Dude, I've been getting this reaction for years.....I feel your pain. People look down on other people who don't do things that society has classified out of the "NORM".....I can't stand it...

[mdritter]

Solid work man..keep it up!

[rockwood51]

Session 4 Week 1 | Back, Rear Delts - 4/7/12

I altered my back workout some to work a little better for me. There are still a few things I'm going to modify. I'm going to update my workout that I have listed on my "intro" post to reflect the changes to the routine I've made this week.

Wide Grip Pulldown = 145lbs
Pretty solid on the weight. Focused on getting the squeeze at the bottom.

Close Grip Rows = 150lbs
Felt pretty good. My biceps were pretty sore at the end so I feel like I've done something a little wrong. It might have just been the angle.

Barbell Rows = 135lbs
Weight needs to move up from here. It felt good but not great.

Seated Rear Delt Cable Row = 150lbs
Got things started off right with these. My gym has a bit more weight on the cable rack so I'll be able to bump this more next week.

Bent Over Rear Delt DB Raise = 25lb
These were tough to stop from falling back to the floor on the negatives. I'll be sticking with this weight until I can control it a little more.


Training videos from leg day and my confessional will be up as soon as I can on Monday. I'm still in IL and haven't had any time to pull the **** off my phone and get it processed and uploaded somewhere.

[rockwood51]

Oh, also, Shock Therapy rocked today. I think it needed to be shaken up. I dropped the container and it shook all up, then when I put it in a drink it tasted different. Had MUCH more bite to it, and once in the gym I could definitely feel it working. I'm anxious to get back home and in my own gym where I can focus more and see how it feels.

[kcburrows]

Oh, also, Shock Therapy rocked today. I think it needed to be shaken up. I dropped the container and it shook all up, then when I put it in a drink it tasted different. Had MUCH more bite to it, and once in the gym I could definitely feel it working. I'm anxious to get back home and in my own gym where I can focus more and see how it feels.

Shock is awesome...people will be looking at you like your crazy!!!

[huafist]

Shock is awesome...people will be looking at you like your crazy!!!

Shock Therapy is my new crack.

[rockwood51]

Session 1 Week 2 | Arms - 4/9/12

Standing EZ Bar Curls = 65lbs
DB Preacher Curls = 30lbs | 35lbs
Reverse Curls = 65lbs
Had a surprising amount of strength this week. Weights that burned like crazy last week, weren't even close this week. I'll need to bump the standing curls and the preacher curls again next week. Reverse will be a game time decision.

One Arm Machine Tricep Ext = 50lbs | 60lbs
Close Grip Bench = 115lbs
Lying DB Triceps Ext = 50lbs
The 10lb bump to 60lbs total on the one arm machine extension was incredible. I struggled last week, but this week it just felt good. Close grip will stay put for at least a week. DB extension will jump to 55/60 next week.

Forward and Reverse Wrist Curls = 35lbs

[rbowman91]

glad to see that you're killing it dude. i'm jealous of what you guys got goin on, so I'm hopping back on board. I'm the HRT Solo Bandwaggoner. Keep it up bro!

[brad23]

Session 1 Week 2 | Arms - 4/9/12

Standing EZ Bar Curls = 65lbs
DB Preacher Curls = 30lbs | 35lbs
Reverse Curls = 65lbs
Had a surprising amount of strength this week. Weights that burned like crazy last week, weren't even close this week. I'll need to bump the standing curls and the preacher curls again next week. Reverse will be a game time decision.

One Arm Machine Tricep Ext = 50lbs | 60lbs
Close Grip Bench = 115lbs
Lying DB Triceps Ext = 50lbs
The 10lb bump to 60lbs total on the one arm machine extension was incredible. I struggled last week, but this week it just felt good. Close grip will stay put for at least a week. DB extension will jump to 55/60 next week.

Forward and Reverse Wrist Curls = 35lbs

Keep killing it bro!

[rockwood51]

glad to see that you're killing it dude. i'm jealous of what you guys got goin on, so I'm hopping back on board. I'm the HRT Solo Bandwaggoner. Keep it up bro!

Nice! Get on it son!

[rockwood51]

Session 2 Week 2 | Legs - 4/10/2012

Machine Squats = 275lbs
Moved to a squat machine just to help keep everything steady and allow me better control of the weight.

Leg Press = 715lbs
Made a jump this week. I'll probably hold here next week. Burning big time on the second set.

Leg Extension = 125lbs
Still a little difficult to catch at the top of the motion for the negatives.

Stiff-Legged Deadlifts = 275lbs
I'm going to need to start creeping these up in weight. The stretch on the hammies is awesome.

Lying Hamstring Curl = 85lbs
Holding here for a few weeks. I only got 5 reps on the last set. My range of motion was severely limited due to pump/fatigue as well.



Wasn't the best leg workout I've ever had. I'm going to be removing Shock Therapy from my stack. I can't stomach it. I've taken it four sessions now and it's made me nauseous each time. I have a sample of Rage that I'm going to try.

[russ d]

Great job on the fat loss man. You must be doing it right! Keep it up.

[CaptSpaulding]

Session 2 Week 2 | Legs - 4/10/2012
...
Stiff-Legged Deadlifts = 275lbs
I'm going to need to start creeping these up in weight. The stretch on the hammies is awesome.
...


Stiff-leg Dead lifts at 275 is pretty awesome man, I want to see a video of it.

So how do you think HRT Solo compares to HRT with a partner... now that you have done both...

[rockwood51]

Stiff-leg Dead lifts at 275 is pretty awesome man, I want to see a video of it.

So how do you think HRT Solo compares to HRT with a partner... now that you have done both...


Here you go:

TsuUG9cEFD0

That was last week's check in video so you're in luck that I had it already lol.

As far as the differences, Ian and I were talking about it just last night during out workout. He's been mixing his up between team and solo depending on the lift. We seem to agree that all things equal, solo is harder. I think it tanks out the muscles a little more. I get a better pump and what feels like better fatigue on the solo. It has everything to do with having to pick the weight back up yourself after the negative.

For us, the team style gave us forgiveness on the weights being exact. If we weren't quite where we needed to be the spotter can apply pressure and get you there to get the burn/pump going properly. However with solo, you have to have your weights correct, otherwise you'll end up not working or not being able to get the bar off you after negative #2.

[brad23]

Session 2 Week 2 | Legs - 4/10/2012

Machine Squats = 275lbs
Moved to a squat machine just to help keep everything steady and allow me better control of the weight.

Leg Press = 715lbs
Made a jump this week. I'll probably hold here next week. Burning big time on the second set.

Leg Extension = 125lbs
Still a little difficult to catch at the top of the motion for the negatives.

Stiff-Legged Deadlifts = 275lbs
I'm going to need to start creeping these up in weight. The stretch on the hammies is awesome.

Lying Hamstring Curl = 85lbs
Holding here for a few weeks. I only got 5 reps on the last set. My range of motion was severely limited due to pump/fatigue as well.



Wasn't the best leg workout I've ever had. I'm going to be removing Shock Therapy from my stack. I can't stomach it. I've taken it four sessions now and it's made me nauseous each time. I have a sample of Rage that I'm going to try.

Still killing it bro! Great job!

[kcburrows]

Thats some killer stats for leg day brother!

[rockwood51]

I've been a little lax in getting my workouts posted. My bad. Below are the first two sessions for this week.

Session 1 Week 3 | Arms - 4/16/12

15 min cardio warm-up on elliptical

One Arm Machine Tricep Ext = 60lbs
I absolutely love these.

Close Grip Bench = 115lbs | 125lbs
Backed this down a touch to get the reps cleaned up some.

Lying DB Triceps Ext 2 x 8+6 = 60lbs
I'll be hanging here again next week.


Standing EZ Bar Curls = 75lbs

DB Preacher Curls = 40lbs
I need to hang here for a week or two. I was having to help spot myself on the rise during the negative phase.

Reverse Curls = 65lbs
Love the pump these finish out with.

Forward and Reverse Wrist Curls 3 x 15 each = 35lbs
Using a wrist roller bar thing... yeah you know... the thing.


Session 2 Week 3 - Legs | 4/17/12

SLDLs = 275lbs | 285lbs
Bump felt good. I'm pretty satisfied making these smallish bumps in weight each week.

Standing Hamstring Curls = 20lbs
Added these in as I felt like my hamstrings are under developed when you look at my SLDL compared to my leg press. I know they're different animals but I still think my deadlifts should be higher than they are. Hoping to help push my hams with some extra work.

Lying Hamstring Curls = 80lbs
Range of motion got pretty short toward the end of the second set. I might swap all this around to do my deadlifts last as I think that's going to be better for getting a real good burn/fatigue.

Machine Squats = 365lbs
Solid work but I need to push the weight more.

Leg Press = 715lbs
Whoo boy these burned.

Leg Extension = 125lbs | 135lbs
First set was strong, second set hurt. It was the good kind of hurt though. The guy I train with was helping catch this at the top for a brief second so I could control the top half of the negative a little better, instead of having it crash back down. We aren't on a machine with a weight stack so grabbing the pin as Tom suggested isn't an option and I need to get my weights up so I can keep pushing my growth.


On an interesting side note: For those of you that saw my check in, you saw I was at 324.6 yesterday. Upon waking this morning and weighing in I was at 320.2. Not sure what the hell is going on but all I can do is just stick with it and hope I can get on a solid downward trend. This back and forth **** is going to drive me crazy.

[brad23]

I've been a little lax in getting my workouts posted. My bad. Below are the first two sessions for this week.

Session 1 Week 3 | Arms - 4/16/12

15 min cardio warm-up on elliptical

One Arm Machine Tricep Ext = 60lbs
I absolutely love these.

Close Grip Bench = 115lbs | 125lbs
Backed this down a touch to get the reps cleaned up some.

Lying DB Triceps Ext 2 x 8+6 = 60lbs
I'll be hanging here again next week.


Standing EZ Bar Curls = 75lbs

DB Preacher Curls = 40lbs
I need to hang here for a week or two. I was having to help spot myself on the rise during the negative phase.

Reverse Curls = 65lbs
Love the pump these finish out with.

Forward and Reverse Wrist Curls 3 x 15 each = 35lbs
Using a wrist roller bar thing... yeah you know... the thing.


Session 2 Week 3 - Legs | 4/17/12

SLDLs = 275lbs | 285lbs
Bump felt good. I'm pretty satisfied making these smallish bumps in weight each week.

Standing Hamstring Curls = 20lbs
Added these in as I felt like my hamstrings are under developed when you look at my SLDL compared to my leg press. I know they're different animals but I still think my deadlifts should be higher than they are. Hoping to help push my hams with some extra work.

Lying Hamstring Curls = 80lbs
Range of motion got pretty short toward the end of the second set. I might swap all this around to do my deadlifts last as I think that's going to be better for getting a real good burn/fatigue.

Machine Squats = 365lbs
Solid work but I need to push the weight more.

Leg Press = 715lbs
Whoo boy these burned.

Leg Extension = 125lbs | 135lbs
First set was strong, second set hurt. It was the good kind of hurt though. The guy I train with was helping catch this at the top for a brief second so I could control the top half of the negative a little better, instead of having it crash back down. We aren't on a machine with a weight stack so grabbing the pin as Tom suggested isn't an option and I need to get my weights up so I can keep pushing my growth.


On an interesting side note: For those of you that saw my check in, you saw I was at 324.6 yesterday. Upon waking this morning and weighing in I was at 320.2. Not sure what the hell is going on but all I can do is just stick with it and hope I can get on a solid downward trend. This back and forth **** is going to drive me crazy.

Nice drop over night lol. I've had that happen before. Did you have a cheat meal recently?

[russ d]

Just keep going strong man. your doing great.

[rockwood51]

317 this morning.....

[brad23]

317 this morning.....

Sweet! You dropping it fast bro!

[rockwood51]

Yeah when this happens I tend to think something is wrong lol.

[rockwood51]

Session 3 Week 3 - Chest & Back | 4/20/12

Notes: Having issues getting settled into weights on my chest due to my strength being inconsistent from week to week. This week I felt a lot stronger than last. It's not a bad thing but I have to get all my weights adjusted again too.

Decline Bench = 145lbs
Needs to move up.

Incline Bench = 125lbs
I hate this press. Always makes me look like a bitch. It's definitely a weak spot.

Flat Dumbbell Press = 50s
Again, probably need to move the weight up here.

Upright Flys = 150lbs
It felt ok, but I can handle a little more weight. I'll move up again here



Reverse Flys = 120lbs
This was pretty tough but I got it. Ill stick here.

Wide Grip Pulldowns = 120lbs
I need to bump up from 120 but the next weight in the stack is 135 and I think that will be sloppy. I'm going to have to throw a 5 or 8lb weight on top of the stack if I can get it in there.

Close-grip cable rows = 160lbs
Staying put.

Barbell Rows = 135lbs | 145lbs
I like these. They just hit my back right.


Session 4 Week 3 - Shoulders | 4/21/12

Military Press = 145lbs | 140lbs
I finished the first set at 145, but I couldn't rack it at the top of the motion. I had to rack at a lower point ad the end of the 6th negative. I dropped to 140 on set two and needed help to get the last rep. I'll start with 140 next week.

One Arm Side Lateral Cable Raise = 30lbs
a) This lift needs a nickname because the current name is ridiculously long b) I love these.

One Arm Front Cable Raise = 30lbs
Again, love these. The weight is probably solid for another week or two. I'd like to be around 50lbs by the time this is done. That would be amazing.

Rear Delt Cable Pull = 160lbs
Sticking for a week.

Rear Delt Dumbbell Raise = 20s
Moving up to 25s next week.

Barbell Shrugs = 315lbs
Felt good. Filmed it for my weekly training video.

[blinky99]

715 leg press awesome man

[brad23]

Session 3 Week 3 - Chest & Back | 4/20/12

Notes: Having issues getting settled into weights on my chest due to my strength being inconsistent from week to week. This week I felt a lot stronger than last. It's not a bad thing but I have to get all my weights adjusted again too.

Decline Bench = 145lbs
Needs to move up.

Incline Bench = 125lbs
I hate this press. Always makes me look like a bitch. It's definitely a weak spot.

Flat Dumbbell Press = 50s
Again, probably need to move the weight up here.

Upright Flys = 150lbs
It felt ok, but I can handle a little more weight. I'll move up again here



Reverse Flys = 120lbs
This was pretty tough but I got it. Ill stick here.

Wide Grip Pulldowns = 120lbs
I need to bump up from 120 but the next weight in the stack is 135 and I think that will be sloppy. I'm going to have to throw a 5 or 8lb weight on top of the stack if I can get it in there.

Close-grip cable rows = 160lbs
Staying put.

Barbell Rows = 135lbs | 145lbs
I like these. They just hit my back right.


Session 4 Week 3 - Shoulders | 4/21/12

Military Press = 145lbs | 140lbs
I finished the first set at 145, but I couldn't rack it at the top of the motion. I had to rack at a lower point ad the end of the 6th negative. I dropped to 140 on set two and needed help to get the last rep. I'll start with 140 next week.

One Arm Side Lateral Cable Raise = 30lbs
a) This lift needs a nickname because the current name is ridiculously long b) I love these.

One Arm Front Cable Raise = 30lbs
Again, love these. The weight is probably solid for another week or two. I'd like to be around 50lbs by the time this is done. That would be amazing.

Rear Delt Cable Pull = 160lbs
Sticking for a week.

Rear Delt Dumbbell Raise = 20s
Moving up to 25s next week.

Barbell Shrugs = 315lbs
Felt good. Filmed it for my weekly training video.

Good workouts bro but your doing rear delts in both workouts.

[russ d]

Great job on the weight loss! Lookin good

[rockwood51]

Session 1 Week 4 | Arms - 4/23/12

15 min cardio warm-up on elliptical

Standing EZ Bar Curls = 75lbs
Weight is going to need to move up next week.

DB Preacher Curls = 35lbs
Instead of hanging at 40 and getting crap reps I dropped back to 35 and cleaned up my form. Much better control and all the same pump. I'll have to see how I feel next week to know whether I should move up again or not.

Reverse Curls = 75lbs
Bumped up and was actually a little surprised I still had the strength. I was "slinging" the weight up on the negatives some, but negatives were perfect form.


Close Grip Bench = 135lbs
I f*cked up and thought I knew my weight here, when in actuality it was a huge jump. No wonder it felt heavy. I'm not ready for this yet. I actually had to get Ian to help spot it through the last 2 negatives of the second set. I had most of it (which is encouraging) but it was just too heavy for now. After I was done I thought, "WTF why was that so incredibly heavy?", then went on my phone and checked the weights I had posted on here in the previous week. I promptly *facepalm*'d.

Lying DB Triceps Ext = 60lbs
Felt really good, I may or may not bump next week. It will be a game time decision.

One Arm Machine Tricep Ext = 60lbs
I repeat the same from last week, I love these. I like them even more as a finishing exercise.


Forward and Reverse Wrist Curls 3 x 15 each = 35lbs
Using a wrist roller bar thing... yeah you know... the thing.


Notes: My arms are getting f*cking huge and I'm stoked. Granted I've been doing HRT for a while but I'm finally getting to the point where you can see it in my shoulders and arms. I'm still carrying too much weight to see it real well, even when flexed, but they're hard when you grab them. Especially after this session. The best part... It's only going to get better.


My head wasn't in it yesterday and I was in the groove designing the new website for my business so I decided to push off session 2 until today. Eating is going well so far this week. I need to make a run for some chicken tonight though.

[brad23]

Session 1 Week 4 | Arms - 4/23/12

15 min cardio warm-up on elliptical

Standing EZ Bar Curls = 75lbs
Weight is going to need to move up next week.

DB Preacher Curls = 35lbs
Instead of hanging at 40 and getting crap reps I dropped back to 35 and cleaned up my form. Much better control and all the same pump. I'll have to see how I feel next week to know whether I should move up again or not.

Reverse Curls = 75lbs
Bumped up and was actually a little surprised I still had the strength. I was "slinging" the weight up on the negatives some, but negatives were perfect form.


Close Grip Bench = 135lbs
I f*cked up and thought I knew my weight here, when in actuality it was a huge jump. No wonder it felt heavy. I'm not ready for this yet. I actually had to get Ian to help spot it through the last 2 negatives of the second set. I had most of it (which is encouraging) but it was just too heavy for now. After I was done I thought, "WTF why was that so incredibly heavy?", then went on my phone and checked the weights I had posted on here in the previous week. I promptly *facepalm*'d.

Lying DB Triceps Ext = 60lbs
Felt really good, I may or may not bump next week. It will be a game time decision.

One Arm Machine Tricep Ext = 60lbs
I repeat the same from last week, I love these. I like them even more as a finishing exercise.


Forward and Reverse Wrist Curls 3 x 15 each = 35lbs
Using a wrist roller bar thing... yeah you know... the thing.


Notes: My arms are getting f*cking huge and I'm stoked. Granted I've been doing HRT for a while but I'm finally getting to the point where you can see it in my shoulders and arms. I'm still carrying too much weight to see it real well, even when flexed, but they're hard when you grab them. Especially after this session. The best part... It's only going to get better.


My head wasn't in it yesterday and I was in the groove designing the new website for my business so I decided to push off session 2 until today. Eating is going well so far this week. I need to make a run for some chicken tonight though.

Keep at it big guy! Your killing it!

[huafist]

Session 1 Week 4 | Arms - 4/23/12

15 min cardio warm-up on elliptical

Standing EZ Bar Curls = 75lbs
Weight is going to need to move up next week.

DB Preacher Curls = 35lbs
Instead of hanging at 40 and getting crap reps I dropped back to 35 and cleaned up my form. Much better control and all the same pump. I'll have to see how I feel next week to know whether I should move up again or not.

Reverse Curls = 75lbs
Bumped up and was actually a little surprised I still had the strength. I was "slinging" the weight up on the negatives some, but negatives were perfect form.


Close Grip Bench = 135lbs
I f*cked up and thought I knew my weight here, when in actuality it was a huge jump. No wonder it felt heavy. I'm not ready for this yet. I actually had to get Ian to help spot it through the last 2 negatives of the second set. I had most of it (which is encouraging) but it was just too heavy for now. After I was done I thought, "WTF why was that so incredibly heavy?", then went on my phone and checked the weights I had posted on here in the previous week. I promptly *facepalm*'d.

Lying DB Triceps Ext = 60lbs
Felt really good, I may or may not bump next week. It will be a game time decision.

One Arm Machine Tricep Ext = 60lbs
I repeat the same from last week, I love these. I like them even more as a finishing exercise.


Forward and Reverse Wrist Curls 3 x 15 each = 35lbs
Using a wrist roller bar thing... yeah you know... the thing.


Notes: My arms are getting f*cking huge and I'm stoked. Granted I've been doing HRT for a while but I'm finally getting to the point where you can see it in my shoulders and arms. I'm still carrying too much weight to see it real well, even when flexed, but they're hard when you grab them. Especially after this session. The best part... It's only going to get better.


My head wasn't in it yesterday and I was in the groove designing the new website for my business so I decided to push off session 2 until today. Eating is going well so far this week. I need to make a run for some chicken tonight though.

Gettin' it done bro! You make me feel like a pansy lol.

[rockwood51]

Nah, don't feel like a pansy.

I've been training 4 days a week since last June, doing some version of HRT since last Halloween. Before that I had 4 years of varsity football. Before that I was unloading semi trucks full of 16ft long bundles of trim and full size solid doors around for my Dad's business when I was 14-17.

Strength is built over time and needs a solid foundation. Keep working at what you've got and the strength will happen. My workout partner started with free weights last June at around a 80-90lb bench, 200 or so on leg press and deadlifting 115ish (all working weights). He weighs 175 at 5' 9". He's now putting up 135-145lbs bench, 515lbs on Leg Press, and he's done 275lbs on a set of deadlifts. These again are all working weights for 2 sets doing HRT TEAM METHOD. His maxes are probably a lot higher. He's running the solo program with me now and he's going toe-to-toe with me on a lot of the bicep/tricep stuff as well as shrugs. My form is a little cleaner but he's still lifting it. His back is actually stronger than mine. I still have him on the shoulders, chest, and leg day though.

Plus you're shooting for size here, not strength. Don't worry about the weight, just the pump and eating correctly.

[freaknastyp]

looking great in here brother cant wait to see the end result!!!!

[kcburrows]

Strength is built over time and needs a solid foundation. Keep working at what you've got and the strength will happen.

Plus you're shooting for size here, not strength. Don't worry about the weight, just the pump and eating correctly.

Amen brother!!! COuldnt have said it better myself!

[rockwood51]

The weekend is going to be interesting. I just found out that Dad broke his ankle and apparently its pretty bad.

He had a kidney transplant in '05 and developed diabetes shortly afterwards. He also has neuropathy in his feet (meaning he can't feel anything.) He's supposed to wear a brace all the time to stablize is left foot because he broke it so bad about 3 years ago and kept walking on it that they had to let it fuse together. The bones were all ground up and ****. It was bad.

Well he wasn't wearing his brace and apparently he looked down this weekend and noticed his foot felt funny and was sitting sideways. Dr said it was broke pretty bad today.

So I'm headed home to help Mom make some adjustments in the house so Dad can move around the house better and help get the yard work and all done. Hopefully I can keep my eating on track. It really isn't a major set back or anything. Mostly just wanted to vent.

[huafist]

The weekend is going to be interesting. I just found out that Dad broke his ankle and apparently its pretty bad.

He had a kidney transplant in '05 and developed diabetes shortly afterwards. He also has neuropathy in his feet (meaning he can't feel anything.) He's supposed to wear a brace all the time to stablize is left foot because he broke it so bad about 3 years ago and kept walking on it that they had to let it fuse together. The bones were all ground up and ****. It was bad.

Well he wasn't wearing his brace and apparently he looked down this weekend and noticed his foot felt funny and was sitting sideways. Dr said it was broke pretty bad today.

So I'm headed home to help Mom make some adjustments in the house so Dad can move around the house better and help get the yard work and all done. Hopefully I can keep my eating on track. It really isn't a major set back or anything. Mostly just wanted to vent.

Wow bro, that sucks. Hope he has a speedy recovery!

[rockwood51]

at this point we're just hoping for A recovery, speedy or not. It's iffy at best.

[rockwood51]

I need to update my workout schedule. It's shifted around a little bit in the last few weeks trying to fine tune a few things to make sure I'm hitting each body part optimally for me. You'll notice I went back to the traditional HRT split Tom posted when the program first hit BB.com. I felt like it was the most balanced. Back when I was doing team, I rarely felt like body parts were overlapping or weren't getting enough rest so I figured it would be a good idea to head back that way. I've stuck with some of the exercises that hit me the best. I'll be sticking with the below routine for the remainder of the 12-weeks. The only week it might get altered is when I go on vacation pending what they have available in the gym at the resort.

So here's the new layout:


Monday | Session 1 - Shoulders/Biceps

Shoulders

Military Press
Side Cable Raise
Front Cable Raise
Upright Cable Rows

Biceps

Dumbbell Inner Bicep Curls
Dumbbell Preacher Curls
Reverse EZ-Bar Curls

Forearms
2x15 Rope Roll-ups
Dumbbell Forearm Curls

Tuesday | Session 2 - Quads/Hams

Quads

Leg Press
Hack Squats
Leg Extensions

Hams

Stiff-legged Deadlifts
Standing Hamstring Curls
Lying Hamstring Curls


Thursday | Session 3 - Chest/Triceps

Chest

Decline Bench
Incline Bench
Flat Dumbbell Press
Upright Flys

Triceps
Close grip Bench
Dumbbell Triceps Extension
One arm Cable Press


Friday | Session 4 - Back/Rear Delts/Shrugs

Back
Barbell Rows
Wide grip Pull downs
Close grip seated rows
Good Mornings

Rear Delts
Reverse Flys
Dumbbell Rear Delt Fly
Seated Rear Delt Cable Pull

Traps
Shrugs

Calves
2x15 Standing Calf Raise

[huafist]

I need to update my workout schedule. It's shifted around a little bit in the last few weeks trying to fine tune a few things to make sure I'm hitting each body part optimally for me. You'll notice I went back to the traditional HRT split Tom posted when the program first hit BB.com. I felt like it was the most balanced. Back when I was doing team, I rarely felt like body parts were overlapping or weren't getting enough rest so I figured it would be a good idea to head back that way. I've stuck with some of the exercises that hit me the best. I'll be sticking with the below routine for the remainder of the 12-weeks. The only week it might get altered is when I go on vacation pending what they have available in the gym at the resort.

So here's the new layout:


Monday | Session 1 - Shoulders/Biceps

Shoulders

Military Press
Side Cable Raise
Front Cable Raise
Upright Cable Rows

Biceps

Dumbbell Inner Bicep Curls
Dumbbell Preacher Curls
Reverse EZ-Bar Curls

Forearms
2x15 Rope Roll-ups
Dumbbell Forearm Curls

Tuesday | Session 2 - Quads/Hams

Quads

Leg Press
Hack Squats
Leg Extensions

Hams

Stiff-legged Deadlifts
Standing Hamstring Curls
Lying Hamstring Curls


Thursday | Session 3 - Chest/Triceps

Chest

Decline Bench
Incline Bench
Flat Dumbbell Press
Upright Flys

Triceps
Close grip Bench
Dumbbell Triceps Extension
One arm Cable Press


Friday | Session 4 - Back/Rear Delts

Back
Barbell Rows
Wide grip Pull downs
Close grip seated rows
Good Mornings

Rear Delts
Reverse Flys
Dumbbell Rear Delt Fly
Seated Rear Delt Cable Pull

Calves
2x15 Standing Calf Raise

Looks good bro. I'm following the routine as it's outlined on here as well. The only exercises I do different are rev. hack squats (sub SLDL's), and lying leg curls (seated because my gym doesn't have a machine for lying).

[rockwood51]

Session 1 Week 5 - Shoulders/Biceps | 4/30/12

Shoulders

Military Press = 135 | 140
This has been one of those slightly variable lifts that is getting evened out as far as weight is concerned. The second set at 140 felt great so I'll start here there next week. Last week I struggled a little with it.

Side Cable Raise = 35
40 felt too heavy this week, 30 felt too light so I grabbed a little 5lb dumbbell and set it on top of the stack to hit 35. Felt good. Burn and pump was pretty intense.

Front Cable Raise = 35
Again, felt great. The 5th and 6th negative on both sets were rough, which is perfect. I'll probably hold fast at this weight again next week.


Biceps

Dumbbell Inner Curls = 20
These piss me off to no end and hurt like a mfkr. I hate them. I had been just doing straight curls with an EZ Bar and letting Ian do these and he bitched at me enough to switch my routine over. I had to drop my weight back a lot.

Dumbbell Preacher Curls = 35
Again felt pretty good. I'm going to attempt to move up to 40 next week and get clean sets with it.

EZ Bar Reverse Curls = 85
Yeah, these were rough. The jump made me think twice. I'll be holding here for a week or two for sure.


Forearms
Rope Roll-ups = 35
Forearm Curls = 30

[rockwood51]

Making a diet adjustment. I wanted to add in some sirloin in the AM for a change of pace. During that I started checking the rest of my numbers and realized I was off. So can I get a check on these and make sure they're accurate? I'd appreciate it.

Current macros are:

300g Protein
100g Carbs
<40g Fats

I'm looking at a total daily intake of the following:

38oz Chicken (13.5g Fat, 249g Protein)
6 oz Top Sirloin (12g Fat, 42g Protein)
1.5c Brown Rice (4.5g Fat, 102g Carbs, 9g Protein)

I'll not quite do the full 1.5c Rice so I keep my carbs at or under 100g. Also it's the Minute Brown Rice in the box, not the **** that takes an 40 minutes to cook.

Meal breakdown would look something like this:

Meal 1
1/2c Rice
6oz Sirloin
Pak
Flex

Meal 2
1/2c Rice
9oz Chicken

Meal 3
10oz Chicken

Meal 4 *Pre-workout*
1/2c Rice
9oz Chicken
Test

Pre-workout
Shock Therapy (stomach got used to it and the grape is better than lemonade)
Nitro

Meal 5 *Post-Workout*
10oz Chicken
Nitro

[russ d]

Good workout! You will get it all figured out.

[rockwood51]

Session 2 - Quads/Hams | 4/1/12

Hams

Deadlifts = 350 (8+3) | 315 (8+4)
I tried these weights for the dead lift competition. Couldn't quite get the negatives. I'll get the videos posted later today even though they are failures I'm still pretty proud of the 350 set. That's a 75lb jump from my normal working weight. I'm going to hit deads again later this week (probably Friday). I didn't feel 100% last night and I have a feeling it's due to my body adjusting back over to a solid nutrition schedule.

Lying Hamstring Curls = 90lbs
These were tough but good. The second set on the last two negatives I lost a TON of my range of motion to fatigue. Going to hold here for another week.

Standing Hamstring Curls = 20lbs
I'm still not sure why these are so ridiculously hard but they are. Regardless, these were a good finish for hams.

Quads

Hack Squats = 405lbs
They were tough but doable. I was sucking wind/energy at this point in the workout. Regardless this is a jump and I'll stick here for a while.

Leg Press = 515lbs
515 is a 200lb drop for me. I dropped it back because I was dragging ass so bad and didn't want to put 715 on it and have problems making the weight move. We don't have those progressive racking sleds where you can rack it at a low point if you get stuck. I took them slow and made sure I let my knees press up high. Still felt a good burn in the negatives. I'll move back up next week.

Leg Extensions = 125lbs
Felt good as a final exercise. I'm having a better time catching it at the top on the negative reps. I think I'll be able to start pushing this weight forward some in the next week.


Notes
It's pretty obvious what not having your diet on point does to you in a competition like this. I've lost some ground in strength and last night I was dragging ass, despite getting back on track. I'm guessing it will take a day or two to get back in the groove. I guess its just one of those things. I was kind of disappointed I didn't get a full deadlift set done but the jumps were huge. I'm probably going to make another couple attempts on Friday to get a clean set, and then push the weight a little more to see what I can get. I'm hoping keeping my diet consistent again will help get everything back in working order by then.

[brad23]

Session 2 - Quads/Hams | 4/1/12

Hams

Deadlifts = 350 (8+3) | 315 (8+4)
I tried these weights for the dead lift competition. Couldn't quite get the negatives. I'll get the videos posted later today even though they are failures I'm still pretty proud of the 350 set. That's a 75lb jump from my normal working weight. I'm going to hit deads again later this week (probably Friday). I didn't feel 100% last night and I have a feeling it's due to my body adjusting back over to a solid nutrition schedule.

Lying Hamstring Curls = 90lbs
These were tough but good. The second set on the last two negatives I lost a TON of my range of motion to fatigue. Going to hold here for another week.

Standing Hamstring Curls = 20lbs
I'm still not sure why these are so ridiculously hard but they are. Regardless, these were a good finish for hams.

Quads

Hack Squats = 405lbs
They were tough but doable. I was sucking wind/energy at this point in the workout. Regardless this is a jump and I'll stick here for a while.

Leg Press = 515lbs
515 is a 200lb drop for me. I dropped it back because I was dragging ass so bad and didn't want to put 715 on it and have problems making the weight move. We don't have those progressive racking sleds where you can rack it at a low point if you get stuck. I took them slow and made sure I let my knees press up high. Still felt a good burn in the negatives. I'll move back up next week.

Leg Extensions = 125lbs
Felt good as a final exercise. I'm having a better time catching it at the top on the negative reps. I think I'll be able to start pushing this weight forward some in the next week.


Notes
It's pretty obvious what not having your diet on point does to you in a competition like this. I've lost some ground in strength and last night I was dragging ass, despite getting back on track. I'm guessing it will take a day or two to get back in the groove. I guess its just one of those things. I was kind of disappointed I didn't get a full deadlift set done but the jumps were huge. I'm probably going to make another couple attempts on Friday to get a clean set, and then push the weight a little more to see what I can get. I'm hoping keeping my diet consistent again will help get everything back in working order by then.

Keep pushing bro!

[rockwood51]

Session 3 Week 5 - Chest/Triceps | 5-3-12

Chest

Decline Bench = 165lbs
Hell yeah. Weights are moving up. Felt really strong today. I'll push this to 170 or 175 next week.

Incline Bench = 135lbs
Failed on the last rep of both sets; I got the negative done on the 5 count but couldn't rack the weight. I'll hold here this coming week and make sure I get the full set done before moving up.

Flat Dumbbell Press = 55 | 60
Pretty decent work. I might go 65 on the start next week.

Upright Flys = 160lbs
Felt good. Using this for this week's training video on the check in.

Triceps

Close grip Bench = 125lbs
I dropped back down to the proper weight after last week's oops. Also, I'm used to doing these when the triceps are fresh and it made a big difference that we had done our chest workout already. I got all of the negatives in but needed my training buddy to help get it off of me for the last two.

Dumbbell Triceps Extension = 60lbs
Oh the burn. Staying put for probably another week.

One arm Cable Press = 50lbs
Triceps were completely roasted at this point. Without going to check I believe this is a 10lb drop from last week but considering I had a full chest workout prior, I'm not worried about it. I'll hold here again this week.

[rockwood51]

I've noticed my body has been getting back on track the last day or two.... finally. The first part of this week was rough, with stomach problems, bloating, etc as I tried to get rid of the last weeks failure. I've also noticed my strength is returning; had an awesome chest workout with several bumps to higher weight.

I've had to come to grips this week with one thing this week: People aren't successful because of some gifted talent, special affinity, or unique characteristics. While that helps, its their drive and follow-through that actually makes each individual successful: Perseverance.



I have two weeks before I head to Panama City, FL for vacation for a week. My body weight has been up and down all week for what ever reason but now seems to be settling down. So here are my short term goals:

Week 5 check in: 315lbs
Week 6 check in: 305lbs
Week 7 check in: <= 299lbs

I'd like to be at 285 by the time we leave but I think that might be a little lofty. However it doesn't mean I won't try.

Obviously I'll be continuing the program while I'm down there. I've checked in on the weight room at the resort we'll be at and while I'm not sure of exact equipment it looks nice enough. If nothing else I'll get a week pass to a local gym down there. We'll have a kitchen as well in the suite so I can continue meal prep as normal.

If I can hold solid on the diet, find the self-discipline to stop being an idiot and keep my priorities focused I'm starting to feel like I can hit the numbers Tom has mentioned (250ish) by the end of the 12-weeks. It's hard to explain how huge that would be for me.

[rockwood51]

Week 6 check-in.


Confessional

7QG8oBaM7Mk

Training video

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Beginning Weight this week = 313.0
Weight This Week = 317.0
Weight Difference For The Week = +4lbs

Total Difference since beginning contest = -13lbs



What I'm supposed to be eating:

Protein = 300
Carbs = 100
Fat = 40 (usually coming in under 40)
Appetite = 5-8 (depending on the time of day)

Everything was so variable last week that I couldn't tell you what I actually ate. Some days I'd get one meal in finally at 7pm, and other days would be regular eating, but not my normal plan.

Cardio = 90 minutes, 6 days a week


It actually makes me sick to post this. Last week I pretty much hit rock bottom. I had a million things going on that I didn't expect including family problems and a lot of unexpected traveling but the bottom line is I didn't do my part on the diet. And to be honest, the diet is 75% of the work. The gym and cardio is the easy part. Hopefully I don't get removed from the contest for it and I get a chance to come back, but I know Tom said he'd be cutting people who weren't putting in the work.

What bothers me the most is I was on target so well to hit goals. As I said in the video, I entered this thing for more than just to grow/lose weight/etc as I was doing that pretty well on my own. I jumped into the fray to work on other things, like self-discipline. I've always been so close to success in my life and will fall just short, because, for what ever reason I feel the need to stop. I stop pushing. I stop applying myself. It seems I always need to be in the failure zone, or on the bring of falling apart in order to have any real drive. I want to break that habit. I want to have the same drive all the time.

The worst part is this "phenomenon" isn't exclusive to this area of my life. It occurs in everything, including business, finances, you name it. I'll be on point, headed for a goal, and almost there, and then just stop putting forth the effort and allow everything to derail. It's incredibly frustrating, because I get to constantly look back with regret, and say "what if?" What if I had applied myself and followed through.

Tom, hopefully you'll allow me to get back up, and carry on.

[rockwood51]

Week 6 was a complete wash for me. About the only thing I got right was my check in. Actually, I guess the workouts were pretty solid too but anyway... As most will notice I haven't updated anything in here in about a week. I've had a couple pretty big things go down this past week.

One, is good. Business is blowing up. I had to make several day trips to Nashville last week to be in meetings and I killed them all. I'm actually starting to look around for good people to start helping pick up the overflow that's about to occur.

The second is bad. As I mentioned a week or two ago, my Dad broke is ankle. After seeing the x-rays, he actually shattered it and it's now sitting 3cm lower into his foot than it should. For now they've got it in a cast and are trying to get a sore that resulted from the break to heal up. Then they'll be doing surgery to attempt to fix it. He's going to be non-weight bearing for 12-16 weeks at first estimate, and then need a lot, A LOT, of therapy. Thankfully my Mom has good insurance through work.


Anyways, between those two big developments, my focus shifted away from what I was supposed to be doing here. As with I'm sure everyone else, work and family are going to take priority when they need you. Unfortunately it caused a pretty big setback of 4lbs.

Moving forward, I'm going to be taking steps to improve my accountability. For starters, I'll be posting more often. Even if it's just simple ****. Being more active here will help me keep this in the front of my priorities, and help me stay centered on the tasks at hand. I'm also going to be doing more with my food log here. Up to this point I've posted VERY little about what I do day-to-day and that's going to change. I'm also going to stop posting my workouts the day after. That's allowing negligence to creep in and the result is what happened last week with this thread (nothing.) From now on, they'll be posted the day of.

Hopefully Tom will allow me one more chance to get it right this week. I really feel like **** and I've been kicking the hell out of myself over last week. I can't take it back so now I'm just looking to correct the problems and continue transforming.

[rockwood51]

Tom's check-in response:


It's times like this when you will feel the support that is around you in this place. But, let's get something out on the table. A good friend of mine and fellow trainer that I respect greatly once told me this....

"If not now, then when? You need to stop talking and show more action. The diet IS the hardest part. So without that, u can't grow, shred or be healthy.
Show me that you can do this. You don't have to be perfect. But you do have to get uncomfortable. Do your JOB. And you can create a new reality. Stop talking. Stop thinking. Start cooking. Start cardio. Start lifting. Don't go to bed until everything is done that needs to be done. Leave nothing for tomorrow. In your eyes, everything must be today. Stop thinking. Understand that: You are enough. That self hate will always derail"

Cody, I expect great things from you. I will give you one more week to get your **** together. Put one day in front of the other and stop making excuses. It's not my job or anyone elses in here to get on you for not doing something you know you need to be doing. You need to do it out of pride and the desire to make change in this life. Now shut the **** up and show us what your made of. You know what you need to do, now do it.

He's right on many different levels.

[russ d]

I know you can do this man! Just take it one day at a time and if you mess up one meal just get it together for the next,don't mess up the whole day. Keep strong!

[rbowman91]

This contest is a once-in-a-lifetime opportunity brotha. One day when you look back, how do you want to remember it? Those negative thoughts are bulls**t lies and should be ignored. This is a day-in-day-out lifestyle, and I KNOW you have the balls to give it 110% percent. Steve was constantly on the border of passing out due to his intense cut macros and insane cardio regimen. You supported us, and its time to return the favor. Bodybuilding is an incredibly difficult and discplined sport that normal people can't handle. But you can.

Take pride in the fact that you're a Hellraiser. This isn't some crossfit s**t. This is real, brutal, iron slinging.

Dont forget, we know where you live (somewhere in Tenessee). If you slack off, Steve's going to take all of his sexual frustrations out on you.

[rockwood51]

This contest is a once-in-a-lifetime opportunity brotha. One day when you look back, how do you want to remember it? Those negative thoughts are bulls**t lies and should be ignored. This is a day-in-day-out lifestyle, and I KNOW you have the balls to give it 110% percent. Steve was constantly on the border of passing out due to his intense cut macros and insane cardio regimen. You supported us, and its time to return the favor. Bodybuilding is an incredibly difficult and discplined sport that normal people can't handle. But you can.

Take pride in the fact that you're a Hellraiser. This isn't some crossfit s**t. This is real, brutal, iron slinging.

Dont forget, we know where you live (somewhere in Tenessee). If you slack off, Steve's going to take all of his sexual frustrations out on you.

LOL more threats. Seriously, it means a lot that y'all are supporting me.

[rockwood51]

In the fray of checking in and feeling sorry for myself I forgot to drop my workout from last night in.

Week 7 Session 1 - Shoulders/Biceps | 5-14-12

Biceps

Inner Bicep Curls = 20s
I struggled with these for a while. Couldn't get the form right. They're finally straightening out so I'll be able to move up in weight this coming week.

Reverse EZ Bar Curls = 75lbs
Pretty tough. I need to hang at this weight until I can clean up every rep.

Dumbbell Preacher Curls = 40s
Not quite the burn I hoped for, but I think it's because I'm not getting a complete range of motion. I'm going to probably drop these back to 35's and focus on form.

Shoulders

Dumbbell Military Press = 35s
So this was Ian's idea to switch it up. We've been using the smith machine for months now. He's noticed on chest night he hits his target area better with dumbbells and wanted to try it here as well. Needless to say it was a shock to pick up 35's and actually feel it. I think I can move up some but it's definitely hitting things in a new way.

Cable Side Lateral Raise = 40lbs
This was honestly too much. I'm going to see what it feels like next week, and go from there. If it's anything like this week I'll drop it back down to 35lbs.

Cable Front Raise (one-arm) = 30lbs
Tried 40 here again and there was no way I'd finish a set. 30 wasn't easy either.

Cable Upright Rows = 90lbs
Added these in for that extra push. Shoulders are a complex area and I really want them to grow so I figured one more lift would do the trick. It's a nice burn out.

[rockwood51]

Week 7 Session 2 - Legs | 5-15-12

Quads

Machine Squats = 405lbs | 455lbs
Solid work on the first set but felt I could handle more. Added the 25s and went to work. Second set still felt really good so I'll start here next week.

Leg Press = 605lbs
I'll be honest, with Tom talking about having knee problems and not having a spotter tonight (just in case) I wasn't keen to pile on a ton of weight on the sled. I've had a tendency to back the weight off a little lately and focus more on quality vs quantity. 605 still gives me a great burn.

Leg Extensions = 145lbs
Good work and damn it hurt. I'll hold here until its getting easier to catch at the top of the movement for the negatives.

Hams

Deadlifts = 295lbs
Uhg, I remember now why I do these first normally. Deadlifts tried to live up to their name today, and for a minute I thought I was going to puke. Good stuff.

Lying Hamstring Curls = 90lbs
These are getting better at this weight, much better and I can feel a difference.

Standing Hamstring Curls = 20lbs
This lift is another burn out lift. I added this in to get a little extra work and that's what they accomplish. I tried to move up to 30 but my hams refused to let that happen. Maybe next week.

[rockwood51]

I've noticed that it helps me to focus on quality vs quantity, meaning better form vs more weight.

So I've tried to slow down how fast I was piling weight on and make sure I'm getting my form with ease before pushing the weight up. With the Team HRT style adding weight was pretty easy to do from week to week as long as you were busting your ass. With the solo, actual strength progress seems to be much slower. HOWEVER in my experience I'm finding I grow better. My shoulders have made a dramatic improvement since the beginning for sure, which have historically been lacking.

I also got a compliment today. One of the guys we see in the gym pretty regularly stopped me and asked how much weight I've dropped because it's noticeable. That was a big win for me today considering how my check-in for week 6 went. I have a LONG way to go but at least I'm not the only one that sees it working.


Depending on how I feel tomorrow I might push my rest day off and move straight into session 3 and then do session 4 on Thursday. That will allow me to not have to rush and slam a workout in on Friday night while I'm getting packed to go to FL. I'm also going to be going down to Nashville on Friday morning to take Dad to a doctors appointment. Between traveling for that, packing, having the girlfriend coming down from KY (she's going to FL with us) it's probably going to be fairly distracting. I don't want to take the chance of having a ****ty work out when that could be avoided.

[rockwood51]

No rest days this week between workouts in preparation for a hectic Friday and Saturday.

Week 7 Session 3 - Chest/Triceps | 5-16-12

Chest

I switched to dumbbell everything on chest day to switch things up some.

Flat Dumbbell Press = 70s | 80s
Really a shock to the system trying to stabilize these. I usually do flat last and putting it first allowed me to really up my weight.

Decline Dumbbell Press = 65s
I could have moved up on the second set, but I wanted to focus on quality reps again. I have room to move up this coming week.

Incline Dumbbell Press = 55s
Need to push the weight next week.

Seated Flys = 160lbs
I love this lift. It's time to bump up again.


Triceps

Close-grip Press = 115
I changed the angle of my elbows on the second set and it really changed where the pressure went. Felt like it was much more into the triceps. I'll continue doing it this way. Weight will probably hold steady another week. This has been one of those up and down lifts, weight wise, from week to week. I think a major factor is how well the chest portion of the day goes.

Lying Tricep Extensions = 60lbs
Felt heavier than normal. I'll hold here again next week and see how it goes.

One-arm Cable Tricep Press = 60
I tried 70 for a few reps and I'm not there yet. This coming week I'll add a 5lb dumbbell on top of the stack vs trying to struggle through a 10lb jump.

[rockwood51]

Ahhhhhh 3 days of rest incoming (other than cardio)

Week 7 Session 4 - Back/Rear Delts | 5-17-12

Back

Barbell Rows = 145lbs
Wide Grip Pulldowns = 120lbs (really needs to go up but its a 15lb jump. Might have to do the dumbbell saddle trick)
Seated Close Grip Rows = 150lbs

Rear Delts

Reverse Flys = 120lbs
Rear Delt Dumbbell Raise = 30s (yay progress)
Rear Delt Cable Pulls = 150lbs


Pretty decent workout but I just don't get the burn/pump in my back like I do with everything else. It's fairly frustrating because it feels like that's easily the most under developed part of my body. Sucks.

[rockwood51]

Adding my weekly check in to the log:


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Weight last week: 317
Weight this week: 312
Difference for the week: -5lbs

Total difference since beginning: =18lbs

Protein: 300g
Carbs: 100g
Fats: 40g


So I had this awesome long post typed up and the hotel internet crashed and I lost it..... Anyways....

This coming week is going to be a little variable as far as day-to-day intake goes. I have chicken, rice, and eggs in the kitchen right now and that's what I'm attacking during the day. We have one meal out each day at a different restaurant for dinner, and I'm keeping things reasonable. There's no need to go hog wild and blow **** up for one meal. I'll be just fine as far as cutting down goes. My cardio is going to go through the roof. I've spent the last two days doing nothing but taking walks on the beach (walking in sand sucks btw), swimming and digging holes in the sand. I don't see that pattern changing while we're here.

Anyways, I'm quite happy with my progress and fully expect it to continue while we're here. I'm living like Tom advised: "Leave nothing for tomorrow."

I've been getting a lot of support from various people, and I want to take the time to thank you all. It means a lot to know there are many out there who want to see me succeed. It's giving me extra drive to know, if I fail, I'll let you all down.

Anyways, that's the sum of what I lost in the last post, hopefully that doesn't happen again.....

Obligatory Training Video
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Sorry about the repeated lifts. I always forget to grab one while I'm in the gym so it's always a last minute deal. I'm going to grab a couple of tomorrow and then if Tom doesn't mind helping with some advice for lifts for my chest day on Thursday, I'll grab a couple of those as well.

[rockwood51]

Had to make some adjustments to the workout to make due with what I had available in the new gym here at the resort.


Week 8 Session 1 - Shoulders/Biceps | 5-21-12

Shoulders

Dumbbell Military Press = 40s
Good work, might be able to get a bit more.

One-arm Cable Side Lateral Raise = 35lbs
I like this machine... it has plates every 5lbs on the lower 50. I didn't have to struggle with 40 or beast mode 30. 35 was juuuuussssst right.

One-arm Cable Front Lateral Raise = 35lbs
Same here. Solid work, and I'll probably need to hold here one more week before trying 40 again.


Biceps

Inner Bicep Curls = 20s
Probably moving up to 25s next week. Progress is good!

Hammer Curls = 25s
I tried doing reverse dumbbell curls, but it just wasn't working. I didn't have an EZ bar so the dumbbells in reverse orientation were a little unmanageable. Switched to hammer style. DAMN it was burning. I like these.... might need to switch...

Concentration Curls = 30s
I didn't have access to a preacher bench so I figured these would work. Didn't feel quite the same but still got a decent pump.

[rockwood51]

My logs last week were a bit lacking. Being on vacation, and in a new gym with much more hectic workouts I wasn't as diligent at getting weights and movements recorded. I pretty much just went into the fitness center there and worked on the body parts each day as best I could with what I had. Leg day was a bit lacking, as well as back day. Chest was pretty intense, as the flys dominated my chest in a new fashion. I was sore for 3-4 days afterwards.

Week 8 Confessional

Confessional

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Weight last week: 312
Weight this week: 311
Difference for the week: -1lbs

Total difference since beginning: = -19lbs

Protein: 300g
Carbs: 100g
Fats: 40g


I know my confessional is all over the place, I'm exhausted from traveling and being in meetings all day today. The main point I want to make is that I'm fairly satisfied with the results. I used the term happy in the video and that's not correct. Satisfied fits, because frankly I'm glad I didn't let things get out of hand last week. Like I said in the video, the old me, would have thrown caution to the wind and gained 10lbs in a week.

Overall, I'm glad I'm back home and getting back to my routine. The week away from everything really helped. I'm ready to focus in on this goal. It's a tall order. 37lbs means losing 9.25lbs a week for the next 4 weeks. I'm not sure I can get that, but I'm damn sure going to try....


Training Video

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[rockwood51]

Week 9 Session 1 - Shoulders/Biceps | 5-29-11

Shoulders

Dumbbell Military Press = 45s
One Arm Cable Side Raise = 35lbs
One Arm Cable Front Raise = 35lbs
Cable Upright Rows = 90lbs | 110lbs

Biceps

Inner Bicep Curls = 20s
Hammer Curls = 25s
Dumbbell Preacher Curls = 35s


It's nice to be back in my own gym and back on my normal routine. It's surprising how much it mixes up your focus and intensity when your trying to figure out the lifts and weights for each movement on the fly. My strength seems to have taken a hit slightly. It wasn't a ton but 5lbs here and there mostly. I'm not going to worry about it too much and just focus on what I need to get done moving forward.

9.25lbs this week. That's the goal. Don't be stupid; do my work.

[rockwood51]

Week 9 Session 3 - Chest/Triceps | 5-31-12

Chest

Flat Dumbbell Press = 65lbs
Decline Dumbbell Press = 60lbs
Cable Flys = 40lbs (each side)
Seated Flys = 160lbs

I'm not sure what to call the flys I did so I called them Cable Flys. It's the same lift I showed in my week 8 check-in training video. It's almost the opposite of a crossover where you come up from the bottom underhanded, and squeeze the top of the chest.

Triceps

Close-grip Bench = 115lbs
Lying Triceps Extension = 60lbs
One-arm cable triceps press = 50lbs


Pretty solid workout. The addition of the flys is really helping me hit new areas, and its nice to feel some soreness again.

Some might have realized I skipped session 2 thus far this week. I'm moving it to tomorrow night. My hip was sore for some reason last night (not sure why) and Ian wanted to hit session 3 tonight before he leaves for Texas to pick up his new car.

[rockwood51]

Week 9 Session 2 - Legs | 6/2/12

Quads

Machine Squats = 405lbs
Leg Press = 685lbs
Leg Extensions = 135lbs

Hams

Deadlifts = 275lbs
Lying Leg Curls = 90lbs
Standing Leg Curls = 30lbs

Excellent workout. It's a little later in the week than I wanted it but other things (including some hip soreness earlier in the week) postponed this session.

As a side note, I'm definitely changing when I'm going to lift to around 2-2:30 in the afternoon. The atmosphere is better with people in the gym who are more serious than the randoms that come in at night trying to look good for the girls. The real bodybuilders are in there in the afternoon. I talked to a couple of them today and it was nice to be able to talk to people who are serious about why their in the gym.

[mrdead]

Uhm...???

[rockwood51]

So I got a few hints and realized I'm over a week behind on this. So consider this a pretty huge update:

Week 10 Session 1 - Shoulders/Biceps | 6-4-12

Front Dumbbell Press = 45s
Side Lateral Cable Raise = 35
Front Cable Raise = 35
Upright Rows = 110

Inner Bicep Dumbbell Curls = 25s
Dumbbell Hammer Curls = 40s | 35s
Dumbbell Preacher Curls = 35


Week 10 Session 2 - Legs | 6-5-12

Deadlifts = 275
Machine Squats = 415
Leg Press = 605
Leg Extension = 125
Leg Curl = 90
Standing Leg Curl = 30


Week 10 Session 3 - Chest/Triceps | 6-8-12

Flat Dumbbell Press = 65s
Decline Dumbbell Press = 65s
Cable Raise/Fly = 50 each side (no idea what to actually call this. It's like a crossover, only starting with hands low and bringing them up....
Cable Crossovers = 40 each side
Seated Upright Flys = 170

Close-grip Press = 115
Dumbbell Lying Tricep Extension = 60
One arm tricep cable press = 50


Week 10 Session 4 - Back/Rear Delts | 6-9-12

Barbell Rows = 145
Wide grip Pull downs = 150
Close grip seated rows = 160

Reverse Flys = 120
Dumbbell Rear Delt Fly = 30s
Seated Rear Delt Cable Pull = 140

Shrugs = 325


Week 11 Session 1 - Shoulders/Biceps | 6-11-12

Front Dumbbell Press = 50s | 45s
Side Lateral Cable Raise = 30
Front Cable Raise = 30
Upright Rows = 110

Not sure why the weight drop on the cable raises. I put 35 on there and it was just way too heavy. Front Press at 50 was too much, I failed trying to press back up for the 6th negative pretty bad. Almost hit myself in the head lol. I'll stick with 45s for another week.

Inner Bicep Dumbbell Curls = 25s (these felt much better. Hopefully I'll start seeing progress on the weight soon.)
Dumbbell Hammer Curls = 35s
Dumbbell Preacher Curls = 40 (struggled a little on the negatives and had to use my off hand to help the weight back up. I'll hold and hope for progress next week.)


Week 11 Session 2 - Legs | 6-12-12

Deadlifts = 275 (I'd like to start pushing this weight forward soon.)
Machine Squats = 415
Leg Press = 675 (god this burns.... after I get the weight off me. Strangest feeling ever.)
Leg Extension = 125
Leg Curl = 90 (finally getting to where this is improving. I'll be able to move the weight soon. I think the standing curls are helping a lot.)
Standing Leg Curl = 30

[frankullah]

hi,
wow this is help me to loose my weight. thanks for sharing this useful and valuable tip.....................

[mrdead]

Lookin' good...!!! And those "hints" were for everyone... A lot of the logs had been waaaaaay too quiet...

[rockwood51]

Lookin' good...!!! And those "hints" were for everyone... A lot of the logs had been waaaaaay too quiet...

Heh, its all good. I just know I was way behind so I got my ass in here and fixed it. I'm still adjusting to having such a busy schedule. I'm realizing as success (in all areas of my life) continues I need to schedule better and stick to it. Meaning not laying in bed extra because I had a late night, even if it was work, not staying up as late to begin with, and staying focused on the task at hand vs milling around wasting time.

For a long time (over the better part of 2 years) I've had a lot of extra random time so scheduling and all didn't matter much. Lately, that's not been the case.

[Christine1225]

i'm going to blow up your log page so i can get enough post so i can post some vids:)

[gutter35]

Best of luck!

[megababyusc]

good luck Ripper!!

[cleaningpro]

I just like to post?