rockwood51
07-28-2012, 02:35 PM
This has been a long time coming. I've spent the last 8 months learning and growing seeking to transform into the body I have always wanted. Now is the time to put everything together and make it happen.
My 27th birthday is January 26, 2013. I have set the goal to be at 15% BF by that time. I'm shooting for 250lbs, however size is taking a back seat to composition.
Since the last HRT solo competition, I've taken some time off, rested and relaxed to prep for this. Unfortunately I also rested my will power and my diet went to ****. I'm currently sitting at 322lbs as of this morning. The scale says I'm at 46% BF. I'm not sure how accurate that is, but it's consistent and consistency is what I need for now. As I get closer to my goal date I'll look into getting a hydro test done so I can have more accurate numbers to work with. That won't be until November or so.
Starting Monday I'm officially beginning this journey.
I'm going to use variations of the HRT workout for the duration. Since it's going to be an extended period I'll be swapping lifts around every 6 weeks to keep the program from stagnating. Starting out I'll have 4 sessions a week.
The lifts for the first 6 weeks will look like this:
Session 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 Barbell Curls 2 x 8+6
DB Preacher Curls 2 x 8+6
Reverse Barbell Curls 2 x 8+6
Forward and Reverse Wrist Curls 3 x 15 each
Abs 1 x 100 each side
Session 2 - Quads, Hamstrings
Squats 2 x 10
Leg Extension 2 x 8+6
Leg Press 2 x 8+6
Good Mornings 2 x 8+6
Leg Curls 2 x 8+6
Session 3 - Chest & Shoulders:
DB Press 2 x 8+6
DB Flyes 2 x 8+6
Underhand Cable Crossovers 2 x 8+6
Pec Dec 2 x 8+6
DB Military Press 2 x 8+6
Side Laterals 2 x 8+6
Front Raise 2 x 8+6
Upright Rows 2 x 8+6
Abs 1 x 100 each side
Session 4 - Back, Rear Delts, Traps and Calves
Deadlift 2 x 10
Barbell Rows 2 x 10
Wide Grip Pull Downs 2 x 8+6
Narrow Grip Pull Downs 2 x 8+6
Reverse Pec Dec or Bent Laterals 2 x 8+6
Barbell Shrugs 2 x 8+6
Calf Extensions 2 x 8+6
Calf Raises 2 x 8+6
Cardio = 60mins 6 days a week
Diet will initially will be similar to the diet I had when I was in the solo competition. Rage has very kindly offered to help so along the way I will ask him to help adjust as necessary.
For now macros look like this:
300g Protein
125g Carbs
< 40g Fat
The diet is pretty typical consisting of eggs, chicken, brown rice and some greens here and there. Occasionally I'll throw in some flank steak. I'm going to add one cheat meal in on Saturday nights. I've had a lot of success having a single cheat and it allows me to manage cravings, which will help keeping that from being an issue long term.
Supplements will likely change as the program continues. There are a few things I want to try. I'll continue taking Pak, Flex, Nitro, and I'll probably add in Stak. Protein will be supplemented by Optimum 100% Whey.
That's it for now. I'll be trying to make daily updates.
My 27th birthday is January 26, 2013. I have set the goal to be at 15% BF by that time. I'm shooting for 250lbs, however size is taking a back seat to composition.
Since the last HRT solo competition, I've taken some time off, rested and relaxed to prep for this. Unfortunately I also rested my will power and my diet went to ****. I'm currently sitting at 322lbs as of this morning. The scale says I'm at 46% BF. I'm not sure how accurate that is, but it's consistent and consistency is what I need for now. As I get closer to my goal date I'll look into getting a hydro test done so I can have more accurate numbers to work with. That won't be until November or so.
Starting Monday I'm officially beginning this journey.
I'm going to use variations of the HRT workout for the duration. Since it's going to be an extended period I'll be swapping lifts around every 6 weeks to keep the program from stagnating. Starting out I'll have 4 sessions a week.
The lifts for the first 6 weeks will look like this:
Session 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 Barbell Curls 2 x 8+6
DB Preacher Curls 2 x 8+6
Reverse Barbell Curls 2 x 8+6
Forward and Reverse Wrist Curls 3 x 15 each
Abs 1 x 100 each side
Session 2 - Quads, Hamstrings
Squats 2 x 10
Leg Extension 2 x 8+6
Leg Press 2 x 8+6
Good Mornings 2 x 8+6
Leg Curls 2 x 8+6
Session 3 - Chest & Shoulders:
DB Press 2 x 8+6
DB Flyes 2 x 8+6
Underhand Cable Crossovers 2 x 8+6
Pec Dec 2 x 8+6
DB Military Press 2 x 8+6
Side Laterals 2 x 8+6
Front Raise 2 x 8+6
Upright Rows 2 x 8+6
Abs 1 x 100 each side
Session 4 - Back, Rear Delts, Traps and Calves
Deadlift 2 x 10
Barbell Rows 2 x 10
Wide Grip Pull Downs 2 x 8+6
Narrow Grip Pull Downs 2 x 8+6
Reverse Pec Dec or Bent Laterals 2 x 8+6
Barbell Shrugs 2 x 8+6
Calf Extensions 2 x 8+6
Calf Raises 2 x 8+6
Cardio = 60mins 6 days a week
Diet will initially will be similar to the diet I had when I was in the solo competition. Rage has very kindly offered to help so along the way I will ask him to help adjust as necessary.
For now macros look like this:
300g Protein
125g Carbs
< 40g Fat
The diet is pretty typical consisting of eggs, chicken, brown rice and some greens here and there. Occasionally I'll throw in some flank steak. I'm going to add one cheat meal in on Saturday nights. I've had a lot of success having a single cheat and it allows me to manage cravings, which will help keeping that from being an issue long term.
Supplements will likely change as the program continues. There are a few things I want to try. I'll continue taking Pak, Flex, Nitro, and I'll probably add in Stak. Protein will be supplemented by Optimum 100% Whey.
That's it for now. I'll be trying to make daily updates.