BRAD23 - HRT SOLO goes to DJMC (Dexter Jackson Memphis Classic)

[brad23]

Starting a new tread for my contest prep - mini bulk for the DJMC in Oct.

[brad23]

After a recharge day (monday) from cutting water all weekend i killed back! Time to grow. i also changed a few lifts this time.

Pull-ups
2x8 (6neg)
Body weight
All sets and negs completed.
Next week Same.

T-Bar rows
2x8 (6neg) 4 25lbs. plates.
All sets and negs completed.
Next week same.

Hammer strength Cable High Row
2x8 (6neg) 160lbs. per side
All sets and neg completed.
next week Same.

Reverse pec deck
2x8 (6neg) 120lbs.
All sets and negs completed.
Next week same.

Smith Machine Shrugs
2x8 (6neg) 225lbs.
All sets and negs completed.
Next week up 5lbs.

After the workout was competed I might could have used another day of rest but I couldn't sleep in the car during lunch......too damn hot!

[brad23]

Hammer strength Incline Bench Machine:
2x8 (6neg) 75lbs per side
All sets and negs completed.
Next week same.

DB Bench:
2x8 (6neg) 65lbs. DB's
All sets and negs completed
Next week try 70's.

Pec deck:
2x8 (6neg) 130lbs. It burn so good lol.
All sets and negs completed.
Next week same.

Stretch

Shoulders

Hammer Shoulder Press(sat with chest facing the back rest):
2x8 (6neg) 75lbs per side.
All sets and negs completed.
Next week try 80lbs.

Front Raises:
2x8 (6neg) 22.5lbs DBS
All reps and negs completed.
Next week Same.

Side Lat. Raises:
2x8 (6neg) 20lbs Dbs.
All sets and negs completed.
Next week same.

It was a good day in the gym! I felt energized and ready to roll! Strength is defiantly coming back. Went up on every lift.

[huafist]

Congrats on the HRT Solo win my TN brother - now go kick some ass in your show!

[brad23]

Congrats on the HRT Solo win my TN brother - now go kick some ass in your show!

Thats brosiph! lol. I shall do just that!

[brad23]

This week will be my first week back hitting it hard. Last week was just a maintenance week.

[brad23]

Chest

I'm sure my strength will go up but their all decent starting points.

Incline Smith
185 4x10
All sets completed
Next week same.

DB Bench
70's 1x10
80's 1x10
75's 1x10
65's 1x10
All sets completed
Next week 75's for all sets. (couldn't quite get the right weight but I'll have it nailed down next week.)

Cable crossovers
35 4x10
All sets completed
Next week same.

Shoulders

Push Press
95 4x10
All sets completed
Next week up 10lbs. ( just wanted to get comfortable with the lift before really pushing it.)

Reverse shoulder press on HS (hammer strength)
70 4x10
All sets completed
Next week same.

Front raise
25 3x10
30 1x10
All sets completed
Next week start with 30's.

[brad23]

My macros are:
Protein: 325
Carbs: 150
Fats: 30-40

With one cheat a week ATM. My add 50 more carbs and at least one more cheat depending on how my body reacts. But I have to stay lean so it will easier on my prep.

[brad23]

Macros go as follows. Pro, Carb, fats

Wake-up: Shake- 30g, 8g, 3g

Meal 1:
8eggs(6whites,2yolk) 42g, 0g, 10g
3/4 & 1/8 cups of Oats, 8.75g, 48g, 5.25g
Total: 50.75g, 48g, 15,25g

Meal 2:
Shake - 45g, 12g, 4.5g
1/2 cup of oats - 5g, 27g, 3g
Total: 50g, 39g, 7.5g

Meal 3&4:
8oz. Chicken - 48g, 0g, 0g
1/2 cup of oats - 5g, 27g, 3g
3/4 cup of broccoli N/A
Total: 53g, 27g, 3g x2

Meal 5&6:
8oz. Chicken - 48g, 0g, 0g
PB or AB - 4g, 6g, 8g
3/4 cup of broccoli N/A
Total: 52g, 6g, 8g x2


Overall total: 340g, 161g, 47.75g (a bit off but I'll adjust) - When adding more carbs I didn't think to add the protein and fats from them into my macros.

With one cheat a week

Post 30g, 50g, 6g

[brad23]

Back: Training program #19 FYI - at least variation, Will stick to The House plan next week just trying to see what I can get in on my lunch breaks. 2 count positive, 4 count neg.

DB deads 4x10, 100's (everyone and their momma's where on the everything with a barbell....)

Chin-ups 4 x failure, 2x negs as many as possible

Close grip 4x10 190lbs

High Close grip row. 4x10 170lbs

Cable Rear Delts 4x10 30lbs

Db rear delts 3x12 22.5lbs

Db shrugs 4x10 120lbs

[brad23]

Legs: (defiantly going to have to do legs at night. had to rush to get done in time.) also down weight and focus on 4 count negs

Squats 4x10 295lbs

Seated leg curls 4x10 130lbs

Hack Squats 4x10 225lbs

Standing leg curls 4x10 75lbs

Leg extention 4x10 205lbs

Leg press claves 1x40, 2x30 2 45's plates per side. ( down weight and focus on 4 count negs )

[brad23]

Arms 2 count pos, 4 count neg

• Straight Barbell Curls: 4 Sets x 10 Reps (85, 85, 75, 75) 2 mins rest
• Skull Crushers: 4 Sets x 10 Reps (95, 95, 85, 85 ) 2 min rest
• Hammer Curls: 4 Sets x 10 Reps (35, 30, 30, 25 ) 60 sec rest
• Pushdowns: 4 Sets x 10 Reps ( 80, 85, 80, 75 ) 60 sec rest
• Reverse EZ Bar Curls: 4 Sets x 10 Reps ( 50, 60, 50, 40 ) 60 sec rest
• Reverse Pushdowns: 4 Sets x 10 Reps (65, 65, 55, 55 ) 60 sec rest

[brad23]

2 pos, 4 neg count

• DB Deads: 4 Sets x 10 Reps 110lbs
• Chins: 6 Sets (to failure)
• Bent Rows: 4 Sets x 10 Reps 165lbs
• Cable High Rows: 4 Sets x 10 Reps 160lbs
• Cable Pullovers: 4 Sets x 12 Reps 45lbs
• Back Extensions: 4 Sets x 12 Reps Body weight

Not moving alot of weight but the workout is very affective if done at correct tempo.

[brad23]

Count 2 pos, 4 neg

• Seated Bar Overhead Presses: 4 Sets x 10 Reps 175lbs
• One Arm Front Machine Press: 4 Sets x 10 Reps 45lbs
• Rear Delts Dumbbells: 4 Sets x 10 Reps (25, 25, 22.5, 22.5 Dbs)
• DB Front Raises: 4 Sets x 10 Reps 25 Dbs
• Upright Rows Dbs: 4 Sets x 10 Reps 45 Dbs
• Db Shrugs: 4 Sets x 10 Reps (110, 110, 100, 80 dbs)

It was a good day, and will be even better once I start, Pump, nitro and Rage!

[brad23]

• Incline Barbell Presses: 4 Sets x 10 Reps 185, 175, 175, 165lbs
• Incline Dumbbell Flyes: 3 Sets x 8 Reps 45, 45, 40dbs
• Incline Cable Flyes: 3 Sets x 12 Reps 25lbs per side
• Flat Dumbbell Presses: 4 Sets x 10 Reps 65, 65, 65, 60
• Dips: 4 Sets (bodyweight, to failure)
• Cable Crossovers: 4 Sets x 12 Reps 30lbs per side

I took Pump, rage and the test stak for the first time today......OMG....felt like my chest was about to EXPLODE!!!

[brad23]

2pos, 4 neg count
• Leg Extensions: 4 Sets x 10 Reps 225lbs
• Leg Curls, Seated: 4 Sets x 10 Reps 125lbs
• Squats: 3 Sets x 10 Reps, 315, then 315 for 8 (legs gave out)
• Standing Leg Curls: 4 Sets x 0 Reps 65lbs
• Hack Squats: 4 Sets x 10 Reps 115lbs pre side
• Leg Press, Calves: 4 Sets x 30,30,30,20 Reps 180lbs total

I about puked....nice leg night.

[brad23]

2pos,4neg count
• Straight Barbell Curls: 4 Sets x 10 Reps 85lbs
• Skull Crushers: 4 Sets x 10 Reps 105, 105, 95, 95lbs
• Hammer Curls: 4 Sets x 12 Reps 45dbs, 45dbs,45dbs, 40dbs
• Pushdowns: 4 Sets x 12 Reps 190lbs
• Reverse EZ Bar Curls: 4 Sets x 12 Reps 60lbs for 3, 50lbs for one
• Reverse Pushdowns: 4 Sets x 12 Reps 140lbs

Abs

So where super pumped and about to explode! Good day! Oh and then killed some Mexican food that night!

[brad23]

2pos, 4neg count
• Deads: 4 Sets x 10 Reps 255lbs (hip felt good during lift, just have to focus on keep muscles tight.)
• Chins: 6 Sets (to failure)
• Bent Rows: 4 Sets x 10 Reps 75lbs plus whatever bar would be. (Wide t-bar)
• Close Grip Rows: 4 Sets x 10 Reps 160lbs
• Cable Pullovers: 4 Sets x 12 Reps 35lbs
• Back Extensions: 4 Sets x 12 Reps Body plus 25lbs

[brad23]

Count 2 pos, 4 neg

• Seated Bar Overhead Presses: 4 Sets x 10 Reps 175lbs (2min rest)
• DB Front Press: 4 Sets x 10 Reps 45lbs Dbs x 3, 40lbs dbs x 1 (2min rest)
• Rear Delts Flies: 4 Sets x 10 Reps (35lbs cable)(60sec rest)
• DB Front Raises: 4 Sets x 10 Reps 25 Dbs, 22.5dbs (60sec rest)
• Upright Rows Dbs: 4 Sets x 10 Reps 45 Dbs (60sec rest)
• Db Shrugs: 4 Sets x 10 Reps (80 dbs) (60sec rest)

[brad23]

Also Rage upped my carbs this week due to an actual weight loss. I managed to drop .5lbs.

[brad23]

• Incline Smith Barbell Presses: 4 Sets x 10 Reps 175,175,165,165 (2min rest)
• Incline Dumbbell Flyes: 3 Sets x 8 Reps 60lbs dbs (60sec rest)
• Incline Cable Flyes: 3 Sets x 12 Reps 20lbs (60sec rest)
• Flat Dumbbell Presses: 4 Sets x 6-12 Reps 60lbs dbs (2min rest)
• Dips: 4 Sets (bodyweight, to failure) 12,10,8,8 (60sec rest)
• Cable Crossovers: 4 Sets x 12 Reps 25lbs (60sec rest)

[Christine1225]

Also Rage upped my carbs this week due to an actual weight loss. I managed to drop .5lbs.

WooHooo to upping the carbs!!

[brad23]

WooHooo to upping the carbs!!
Yep yep lol.

[brad23]

• Leg Extensions: 4 Sets x 10 Reps 205lbs (60sec rest)
• Leg Curls, Seated: 4 Sets x 10 Reps 125lbs (60sec rest)
• Squats: 4 Sets x 10 Reps 295lbs (2min rest) - dropped weight to go deeper.....fun times here!
• Standing Leg Curls: 4 Sets x 10 Reps 70 per side (60sec rest)
• Hack Squats: 4 Sets x 10,10,8,8 Reps 115lbs per side (60sec rest)
Didn't have time for calves, hit those tomorrow.
Leg were so pumped I could walk right for about an hour.....Oh....and I almost puked.....Woohoo!

[brad23]

• Straight Barbell Curls: 4 Sets x 10 Reps 85, 85, 85, 75
• Skull Crushers: 4 Sets x 10 Reps 105, 105, 105, 95
• Hammer Curls: 4 Sets x 10 Reps 45, 45, 40, 35
• Pushdowns: 4 Sets x 12 Reps 160lbs
• Reverse EZ Bar Curls: 4 Sets x 12 Reps 60lbs
• Reverse Pushdowns: 4 Sets x 12 Reps 140lbs
• Standing calves: 4 sets x 40 90lbs

[mauro2]

wierd

[brad23]

• Deads: 4 Sets x 10 Reps 255, 265, 275, 275 (getting more comfortable with this lift and my weight is going up)
• Chins: 6 Sets (to failure)
• Bent Rows: 4 Sets x 10 Reps 185lbs
• Close Grip Cable Rows: 4 Sets x 10 Reps 200lbs
• Cable Pullovers: 4 Sets x 12 Reps 65lbs

[brad23]

2pos/4neg

• Seated Reverse Hammer Overhead Presses: 4 Sets x 10 Reps 85lbs
• Hammer Reverse Front Press: 4 Sets x 10 Reps 70lbs
• Rear Delts Dumbbells: 4 Sets x 10 Reps 30lbs
• Front Raises reverse incline DB's: 4 Sets x 10 Reps 20lbs
• Upright Rows Bar: 4 Sets x 10 Reps 105lbs
• Shrugs DBs: 4 Sets x 10 Reps 80lbs

[brad23]

• Leg Extensions: 4 Sets x 10 Reps 220lbs (60sec rest)
• Leg Curls, Seated: 4 Sets x 10 Reps 150lbs (60sec rest)
• Squats: 4 Sets x 10 Reps 295lbs (2mins rest)
• Standing Leg Curls: 4 Sets x 10 Reps 70lbs (60sec rest)
• Hack Squats: 4 Sets x 10 Reps 230lbs (60sec rest)
No time for calves. Get them in Friday.

Moved leg day due to a busy weekend. Filming in Nashville all day Saturday.

[brad23]

• Incline Barbell Presses: 4 Sets x 10 Reps 185lbs
• Incline Dumbbell Flyes: 3 Sets x 8 Reps 60dbs (Felt alittle froggy so i jumped lol)
• Incline Cable Flyes: 3 Sets x 12 Reps 25lbs per side
• Flat Hammer Press: 4 Sets x 10 Reps 70lbs
• Dips: 4 Sets (bodyweight, to failure)
• Cable Crossovers: 4 Sets x 12 Reps 30lbs per side

Moved thing around last week to save from lifting on the weekend. Had to go to Nashville.

[brad23]

2pos,4neg count
• Straight Barbell Curls: 4 Sets x 10 Reps 85lbs
• Skull Crushers: 4 Sets x 10 Reps 105, 105, 95, 95lbs
• Hammer Curls: 4 Sets x 12 Reps 45dbs, 45dbs,45dbs, 40dbs
• Pushdowns: 4 Sets x 12 Reps 190lbs
• Reverse EZ Bar Curls: 4 Sets x 12 Reps 60lbs for 3, 50lbs for one
• Reverse Pushdowns: 4 Sets x 12 Reps 140lbs
• Leg press calf raises: 4 sets x 40 reps 4 45's
Same as last time weight wise.

[brad23]

Contest Prep begins today!

[brad23]

Starting out macros:
325protein
150carbs
30fats

Post shake:
30pro
50carbs
10fats

Dropped carbs by 50 this week and will drop 50 more next week.
This week also I will start cardio. 4 x 30mins this week and will bump it up to 6x45 next week.

[brad23]

Pull-ups
2x8 (6neg)
Body weight
All sets and negs completed.
Next week Same.

T-Bar rows
2x8 (6neg) 4 25lbs. plates.
All sets and negs completed.
Next week up 5lbs.

Hammer strength Cable High Row
2x8 (6neg) 165lbs. per side
All sets and neg completed.
next week Same.

Reverse pec deck
2x8 (6neg) 120lbs.
All sets and negs completed.
Next week same.

Smith Machine Shrugs
2x8 (6neg) 275lbs.
All sets and negs completed.
Next week up 5lbs.

[rbowman91]

Good luck bro!!

[brad23]

Good luck bro!!

Thanks bro! Killed Chest and Shoulders today.

[russ d]

When is your show

[brad23]

When is your show

Oct 20th and maybe the 27th as well. Might do two.

[brad23]

Hammer strength Incline Bench Machine:
2x8 (6neg) 75lbs per side
All sets and negs completed.
Next week same.

DB Bench:
2x8 (6neg) 65lbs. DB's
All sets and negs completed
Next week Same.

Pec deck:
2x8 (6neg) 120lbs.
All sets and negs completed.
Next week same.

Stretch

Shoulders

Hammer Shoulder Press(sat with chest facing the back rest):
2x8 (6neg) 80lbs per side.
All sets and negs completed.
Next week same.

Front Raises:
2x8 (6neg) 22.5lbs DBS
All reps and negs completed.
Next week Same.

Side Lat. Raises:
2x8 (6neg) 25lbs Dbs.
All sets and negs completed.
Next week same.

PM Cardio = sweaty as hell!

Started cardio per Rages instructions. 30mins for 6 days a week but none on leg day. Carbs are a 150 as well. everything else is the same on my macros.

[brad23]

30mins of AM cardio today!

[russ d]

Good work man

[brad23]

Good work man

Thanks bro! Looking forward to seeing your post during the contest.

[brad23]

Quads
Leg Ext.
2x8(6) 220lbs.
Next week Same.

Leg press - Someone was on the Squats racks.....
2x8(6) 630lbs
Next Week same weight

Hack Squat
2x8(6) 230lbs.
Next week same.

Hams
Lying leg curls
2x8(6) 115lbs.
Next week same

Kneeling leg curls
2x8(6) 70lbs per leg.
Next week same.

Seated Calf raise
2x8(6) 270lbs.
Next week same

Standing Calf Raise
2x8(6) 290lbs.
Next week same

Then Abs.

[brad23]

Triceps
Close grip bench
2x8/6 negs 175lbs
Next week same


Single arm Tri Hammer Machine
2x8/6 negs 65lbs.
Next week same.

Rope Pulldowns
2x8/6 negs 35lbs.
Next week same

Biceps
Standing Db curls
2x8/6 negs 40lbs
Next weeks same

Preacher curl
2x8/6 negs 75lbs (preacher bar)
Next week Same

Reverse Curls
2x8/6 negs 60lbs. (preacher bar)
Next week same.

Forearms
Forward curls
2x8/6 negs 65lbs.
Next week same

Reverse curls
2x8/6 negs 15lbs
Next week same

[brad23]

Morning cardio complete! Cheat meal tonight

[brad23]

Had a great cheat meal last night and killed cardio this morning. 30 mins Boom!

[brad23]

Pull-ups
2x8 (6neg)
Body weight
All sets and negs completed.
Next week Same.

T-Bar rows
2x8 (6neg) 115lbs.
All sets and negs completed.
Next week up 5lbs.

Hammer strength Cable High Row
2x8 (6neg) 165lbs. per side
All sets and neg completed.
next week Same.

Reverse pec deck
2x8 (6neg) 130lbs.
All sets and negs completed.
Next week same.

DB Shrugs - (someone was on the Smith machine
2x8 (6neg) 100lbs. DBS
All sets and negs completed.
Next week same.

[brad23]

Hammer strength Incline Bench Machine:
2x8 (6neg) 80lbs per side (felt good so I went up)
All sets and negs completed.
Next week same.

DB Bench:
2x8 (6neg) 70lbs. DB's (felt good here to, up again)
All sets and negs completed
Next week Same.

Pec deck:
2x8 (6neg) 130lbs. (just a good chest all around, up here to)
All sets and negs completed.
Next week same.

Stretch

Shoulders

Hammer Shoulder Press(sat with chest facing the back rest): (crashed here lol)
1x8 (6neg) 80lbs per side.
1x8 (6neg) 75lbs per side.
All sets and negs completed.
Next week same.

Front Raises:
2x8 (6neg) 22.5lbs DBS
All reps and negs completed.
Next week Same.

Side Lat. Raises:
2x8 (6neg) 22.5lbs Dbs.
All sets and negs completed.
Next week same.

Also, today was check-in time with Rage, I dropped 3.2lbs in one week. Down to 188.8 So he added a extra cheat meal to this weeks intake on friday night. So I get one on fri. and Sat. nights. 1000cal limit.

[brad23]

Yesterday was just a cardio day.

[brad23]

Quads
Leg Ext.
2x8(6) 220lbs.
Next week Same.

Smith Machine Squats
2x8(6) 295lbs
Next Week same weight

Hack Squat
2x8(6) 230lbs.
Next week same.

Hams
Lying leg curls
2x8(6) 115lbs.
Next week same

Kneeling leg curls
2x8(6) 70lbs per leg.
Next week same.

Seated Calf raise
2x8(6) 270lbs.
Next week same

Standing Calf Raise
2x8(6) 290lbs.
Next week same

Then Abs.

[Sinlak]

Nice log, Im curious, how do you get forced negetives on the chest day for the DB presses? I much prefer DB over BB presses and am not sure how to go about this tomarrow

[brad23]

Nice log, Im curious, how do you get forced negetives on the chest day for the DB presses? I much prefer DB over BB presses and am not sure how to go about this tomarrow

With HRT solo you do 6 5count negatives not the 4 hellcentric rep. So you can do the neg with DB's if you have the right weight.

[mcraig31]

Good luck, I spent some time in your HRT contest thread from the last contest to get a good idea of what to post in this coming contest. Nice info there, you set a good example to follow so I hope that you don't mind if I steal shamelessly

[brad23]

Good luck, I spent some time in your HRT contest thread from the last contest to get a good idea of what to post in this coming contest. Nice info there, you set a good example to follow so I hope that you don't mind if I steal shamelessly
Have it brother. Thats what its there for. Good luck with your Round and the contest. He'll work the piss out of you but you'll love every min of it if your crazy like me lol.

[jeffersd702]

Good luck with that hope you do well

[jeffersd702]

Subbed

[a20ftsloth]

Good luck man, I'm excited to see how this works out for you

[a20ftsloth]

Thanks for explaining the solo routine to be my the way

[bluesurfer_17]

subbed ur thread bro. good luck and keep in touch

[brad23]

Hey guys, I started a new thread for the contest. This was my log before it started. Look for the one with ripped to hell in the title fyi but thanks for subbing!

[brad23]

Thanks for explaining the solo routine to be my the way

Np bro! I'm excited to final outcome myself!

[adamarcher]

Damn, very detailed thread man. You still rocking this or the ripped as hell?

[brad23]

Damn, very detailed thread man. You still rocking this or the ripped as hell?

Thanks bro. The ripped as hell one now. But it will be just as detailed.

[jacopsaj]

Forgot to sub...