Ripped as Hell Training log <---A must follow

[adamarcher]

Hey guys just wanted to get this thread kicked off and going. This is going to be one hell of ride, and you're all more than welcome to follow along. I will be logging religiously over the next 12 weeks to try and get as much into this as I can. I'll try to get you guys my workouts, emotions, diet, cardio all of that good **** into one log on a constant basis. There is a ton of great guys/gals out there ready to whoop it on. Wish them all the best.

[brad23]

Subbed

[mcraig31]

Good luck man! Looking forward to seeing everyone's results!
subbed...

[MrsHH]

Subbed!

[Achuislemochroi]

Subbed! ^_^

[auntielingo]

Well, since the title says this one is "A must follow" I better sub. :)

[adamarcher]

Awesome thanks for the subs everyone! It's going to be a great journey. I'll try to sub to you all as well. Its definitely a must follow ;)

[ggfusion]

Alright, a fellow Devil Dog OOH RAH! Good luck man I am sure you will do great!

[russ d]

I'm a fellow Devil Dog as well Good luck to you.

[jpetteway]

Good luck brother. Lets kick this thing in the ass
-Jay

[bherrod]

Hey guys just wanted to get this thread kicked off and going. This is going to be one hell of ride, and you're all more than welcome to follow along. I will be logging religiously over the next 12 weeks to try and get as much into this as I can. I'll try to get you guys my workouts, emotions, diet, cardio all of that good **** into one log on a constant basis. There is a ton of great guys/gals out there ready to whoop it on. Wish them all the best.

Looking forward to this RIDE..... Good luck on our trip to Hell! You are gonna do awesome!

[adamarcher]

Well as you all know we have to send in certain info to Tom and post things on a weekly basis. So I am going to give you my starting numbers and such. I will also post either pics, if I reach the post limit, or a URL to the pics.

Beginning Weight: 227

Last Week’s Weight: n/a

This Week’s Weight: 227

Cardio (how many days per week/minutes per day): 6xweek @ 30 mins a session

Protein grams you’re eating per day: 250

Carbohydrate grams you’re eating per day: 150

Fat grams you’re eating per day: 30

Body Fat +/- % for the week (optional) Guesstimate at around 18-20%


Tomorrow is going to be D-Day 1, we got shoulders to kick it off. It's going to be great, most of my 12 weeks will be solo HRT, but may mix in some partner'd. More to come tomorrow about all the good stuff.

[bherrod]

Ready to kick it off tomorrow! Love building those boulder shoulders! Get it!

[bluesurfer_17]

SUBBED broski! head to Going to hell and coming back an animal thread and sub as well. GET SWOLE!

[pumpedup86]

Looking forward to watching you progress good luck mate

[adamarcher]

I'm gonna post the link to my pics I took this morning, let me know if they work or not. I'll try to get my post count up tonight. Get out there and slay it today!
imgur.com/mBmGA,9WtuS,yP7r8#0
imgur.com/mBmGA,9WtuS,yP7r8#1
imgur.com/mBmGA,9WtuS,yP7r8#2

[brad23]

I'm gonna post the link to my pics I took this morning, let me know if they work or not. I'll try to get my post count up tonight. Get out there and slay it today!
imgur.com/mBmGA,9WtuS,yP7r8#0
imgur.com/mBmGA,9WtuS,yP7r8#1
imgur.com/mBmGA,9WtuS,yP7r8#2

Pic links not showing up bro. I know they will once you hit 50 post. You can also post videos then too.

[jeffersd702]

good luck

[adamarcher]

Pic links not showing up bro. I know they will once you hit 50 post. You can also post videos then too.

Alright thanks, I think those links still work if you just copy and paste them. But I will be trying to the 50+ posts ASAP. Thanks.

[adamarcher]

Alright I'm going to give you guys a break down of what I did today. For the reasoning of getting to 50 posts for pictures, I am going to break it up into a few posts haha.

[adamarcher]

Today I had shoulders I am sticking with the HRT Animal edition for bulking, are you guys doing the same cycle of workouts? Or different ones?

I started off with 3 warm up sets of Seated BB Press to the front.
Set 1: Bar
Set 2: 10 lbs each side
Set 3: 25 lbs
Set 4: First working 55 lbs each side
Set 5: Final working 65 lbs each side

Sets felt pretty good, I was doing the 8+6 method. Ended up only getting 5 on the last set, felt good on my 5 count on the negative.

[adamarcher]

I then went into seated DB side lateral raises.
1 Warm up set of 15 lbs.
Set 1: 30 lbs 8+6, kicked my ass. I could barely hold the weight up for longer than 3 seconds tops. Real hard movement to get any kind of weight into it without incorporating tons of traps.
Set 2: 30 lbs 8+4, dropped down to 20 lbs for +4 more of slow controlled decent. I feel like I may need to check myself next week on this movement a little more to get straight into the delts and not so much the traps.

[adamarcher]

Then went on into Front BB raise. Not a big fan of the BB, I prefer DB fronts a lot better. Not really sure why, just do.
Didn't perform any warm up sets, felt like my shoulders were already on fire enough as it is.
1st set: 70 lbs 8+4, I barely did the 8 pretty much the last 4 killed me. Decided to drop to 60 for the 2nd set.
2nd set: 60 lbs 8+6, felt real good, went much slower on the decent than the 1st set.

Went into some stretching movements afterwards to try and stretch that fascia. I really do need to work on my stretching, I have limited movement in almost all of my muscles.

Done with shoulders time to move onto Bi's and forearms.

[adamarcher]

BB curl medium grip width.
Performed 1 warm up set of only the bar, followed by another warm up set of 10 lbs each side. I'm not a big fan of BB burls, unless its the ez bar. I sometimes feel like it hits the front delt a lot for me rather than my bi. But that all changed when I went into do my +6 slow count negatives haha.

1st set: 25 lbs, grueling and kicked my ass got 8+6 but the last 3 were pretty much me leaning back hucking it up there and then going down slow.
2nd set: 20 lbs each side, got 8+6 but it felt like it was a much better set than the first one.

[adamarcher]

Next up, Reverse BB curls. I usually don't do these too often, but holy **** I love them. I felt like I could just feel my bi growing all over. It felt really isolated onto the outside of my arm ( damn you would think being a personal trainer, I would memorize these muscle names a lot more :S ) Either way, it felt hella good, tons of plump pump all over.

1st set: 70 lbs 8+6 felt just amazing, killer blood pump.
2nd set: 70 lbs 8+6 again just great movement.

Went ahead and stretched out my bi's a little bit before moving onto forearms.

[adamarcher]

Well at least my post count is climbing little by little haha.

Last but not least forearms. Wrist curls reverse and straight on.

Performed reverse first of 40 lbs BB, felt very awkward and more of a limp arm exhuastion rather than muscle exhaustion, if that makes any sense. Never really been too big of a fan of wrist curls. Did another set of 30 lbs 8+6 afterwards.
Moved onto not reversed afterwards, a much cleaner movement I think. I actually feel I didn't go heavy enough on these, I'll remember that for next time.
1st set 50 lbs 8+10
2nd set 60 lbs 8+6.

Afterwards I stretched my forearms for sec and then jumped on the stairmaster for 30 mins @ level 5. I am considering splitting up my workout and cardio with about 4 hours in between, not sure yet though. At the end of the workout and cardio, I was drenched lol. Good day, good opener for this challenge.

[adamarcher]

And finally my diet outline for the day goes something like this. I have decided I am going to do intermittent fasting during this challenge. Fasting from 5 pm to 1 pm the next day, daily. 20 hour window pretty much. I am for the most part going to consume the same thing every day, minor mixes here and there.

27.7 ounces of chicken breast.
12 ounces of sweet potatoe.
1 1/5 cups brown rice.
1 tsp olive oil.

According to my calculations that hits my macro for the day. Ready to rest up and kick off legs tomorrow!

I am really interested in what cycle of HRT you guys are doing, go ahead and leave comments if you would like.

Semper Fi brothers.

[brad23]

Yeah those 5 count negs are a b**** lol.

[jacopsaj]

Congrats on getting subbed bro! Good luck man!

[adamarcher]

Yeah those 5 count negs are a b**** lol.

Oh yeah they are haha.

[adamarcher]

Congrats on getting subbed bro! Good luck man!

Thanks man, best of luck to you as well!

[adamarcher]

http://imgur.com/mBmGA,9WtuS,yP7r8#2
http://imgur.com/mBmGA,9WtuS,yP7r8#1
http://imgur.com/mBmGA,9WtuS,yP7r8#0

Finally hit 50+ posts, going to post these pics.
Also next week, I'll try to get someone to take the pics so I can get better angles.

[DavisMuscle08]

Lets do this subbed



-Show Up Dominate Go Home...

[chrisbartley]

kill it bro!!!!

[adamarcher]

Just wanted to see if I get fix my pics to show up on this page, rather than linked.
http://imgur.com/mBmGA,9WtuS,yP7r8#2l

[adamarcher]

Meh whatever, I guess I'll just start using photobucket.

Anyways, Day 2!

Day for the wheels, started off with leg press for 3 warm ups of 2 plates, 3 plates, then 3 plates. Moved into the first working 8+4 of 7 plates each side ( 14 ) total. Our leg press machine SUCKS, the wheels keep coming off and it adds some major sticky points to where you're pushing 2x the weight and some spots and not even holding the weight at others. Actually had a partner today so I went with the 8+4 Hellcentrics. First set went pretty well, up'd the plates to 16 for the 2nd one. Got all 8+6, but really need to either go to another gym for leg days or come up with something new.

2nd exercise was hack squat again on the same ****ty machine for another 2 of 8+4. The machine was really pissing me off and felt like it was hurting my workout too, couldn't really get that deep pump I wanted.

Went into leg extensions, finally off that God forsaken press machine and IT KILLED ME ASS!
1st set: 260lbs for 8+4, killer pump and exhaustion. Could barely manage to get the last 4.
2nd set: 260lbs for 8+2 when it came time for hellcentrics I couldn't even move that damn forward after the 2nd. I told my partner to stop pushing so hard... come to find out he wasn't even pushing down on it then. I had him spot me a bit to get the last 2.

Next came back to the press for reverse hack squat, these really did suck due to that dreaded machine. Just felt horrible so after 1 "set" I went and just did SLDL with Db's. I will have to come out with something for this next week.

Finally, finished up with leg curls lying down. Did 190 lbs for 8+4. Really killed me, I could barely break halfway point. Decided to drop down to 170lbs for 8+1 then assisted for last 3. I'm not sure if I was just being a little girl today in the gym or this workout just thrashed my ass. Probably more the later haha.

I think that was in for todays workout. No cardio since it was leg day.

Diet for today, still on the IF style eating. Got out of the gym at 1, had my first meal of 15 ounces chicken breast, 1 1/5 cups brown rice.
Currently it's 4 almost 5 about to finish my last meal of 13 ounces chicken breast, 12 ounces of sweet potato and 1 1/2 cups broccoli.

Overall a good day. Have rest and cardio tomorrow. Cya guys then.

[-Loomis-]

Yeah, photobucket looks like the way to go.

[cleaningpro]

Keep it up & get RIPPED AS HELL!

[adamarcher]

Today was just rest and cardio. Did 30 minutes on the stairmaster. I was kind of worried, that I didn't get good enough workout yesterday, but I think it's just not as strong of pump due to the longer rest time. Today, I felt like I could barely stand, my legs were going to collapse. Damn it was insane, proves yesterday was intense.

Diet today consisted of 2 cans of tuna on 4 pieces of bread; 40g protein shake in water for first meal. 2nd meal is going to come in about an hour of around 12-14 ounces of chicken and around a cup of rice maybe through in a little pb for my fats.

[bluesurfer_17]

get swole son!

[adamarcher]

ALRIGHT, ALRIGHT, ALRIIIIGHT! Brothers and sisters of this beautiful place we all call Hell. Today was siiick! Did some chesticles and triceps! I tried to go beast mode, and HRT once again... kicked my ass over and over haha.

Did my 3 main lifts for my chest, decline, flat and incline.
Did 4 warm ups of bar, 95lbs, and 2x 135lbs.
Straight into set 1 of 8+4, used a partner in the gym again today. Started with 245lbs. It was excrutiating but I ended up getting my +4 so decided to up the ante for set 2. Threw on another 10 each side. 265 for 8+3. I swear that **** messes you up, just destroyed me I couldn't barely hold the bar above my chest ha.

Went into flat. My ass was already handed to me and I felt like I had already done a 20+ set routine already.
Decided to go 225 after one warm up of 135lbs. I got my 8+4 and it felt real good. 2nd set again of 225, partner didn't even push down and I was dead on the +4. I am kind of thinking I need to drop these weights a tid bit and get nasty with these +4 a little more.

Last for chest was incline.
No warm ups.
Went straight into 205 got my 8 thinking I didn't do enough weight and then BOOM! I could barely hold the damn bar at all for any +4. Ended up getting 3 and racking that **** or else I was gonna decapitate myself lol. Dropped it down to get a better +4 went to 185... low and behold... I get my +8 thinking the same thing, and then the +4 kicked my ass again. Another +3 haha.

Stretched out my pecs after this for a bit and moved into tri's.

Did 2 warm ups of skull crushers lying flat.
10 lbs each side for 1, 20 lbs for 2.
First working set did 35 lbs each side on the ez bar, did inner grip elbows in and to my forehead. Felt real good, but damn I'm telling you these +4 are just INSANE. I ended up getting +3 on each set 1 and 2.
Went into my last exercise overhead tri db press.
Grabbed the 90, thinking yeah I usually use this. Did my +8 couldn't even get +1 hellcentric. Dropped to 70 and knocked out my +4. Decided to stick to the 2nd set with the 70. Ended up getting +3 on that 2nd set.

Stretched out the tri's then stepped on the stairmaster for 30 minutes.
This HRT is intense, hopefully by next week I've got some weights down to get the right amount with killing myself but getting the numbers, well see what happens.

Diet today consisted of 24 oucnes of chicken, 40g protein shake, 12 ounces sweet potato, 1 1/2 cup broccoli, 4 slices of whole grain bread and water water water.

Just found out some intense news today, so I'm going to try and cycle that into my workouts and really get at these weights over the next weeks.

[russ d]

Great workouts. Keep it going.

[adamarcher]

Alright so over the weekend I went off to Vegas and hung out with my baby girl, so it was fun and a little time to unwind. Skipped back day friday so I could get there earlier, and made that up today. So I'll end up having one less rest day this week, no worries though.

Today started off with wide grip pulls.
3 warm up sets and then into 2 8+6's. Went solo today.
180 lbs, then 190 lbs.

Seated cable row.
190 lbs for both sets. Felt good, I might go heavier next time. We'll see.

T-Bar row.
3 plates for +6 first set, +4 second set.

Shrugs with machine.
4 plates each side for 8+6 each time.

Rear delt DB.
15 lbs on incline bench ( facing obviously lol )
This is always such a weird exercise, such a hard muscle to actually completely isolate.

Seated calf then onto leg press calf to finish it off.
Calves are my weakest point by far, I really think I am going to start doing them more and more and probably start tripling them all up.

Diet today.

4 slices whole grain bread, 2 large cans tuna, 13.5 ounces chicken, 10 ounces sweet tato.

Overall I feel good so far, no complains. Hate dropping weights but oh well thats part of it all. Hopefully in the next few weeks I can really start to see some changes taking effect.

[adamarcher]

Did my back yesterday, was going to hit shoulders today but damn they we're sore from yesterdays back day hahah. Decided I would break today then get back into it, those rest days will work out better for me anyways. Diet today was iffy, the usual stuff and then a pick me up on the run, macro's were decently close but I should of packed more food for the run. So far so good though, just barely into week 2. I'll see you guys tomorrow with more.

[Achuislemochroi]

Great workouts, and good for you for listening to your body! You'll be ready to destroy it during your next workout!

Today was my first time attempting reverse hack squats and I just thought it was the most awkward thing. lol I may have to do SLDL as well for this one.

Get some rest, then get in there and beast it!

[adamarcher]

Great workouts, and good for you for listening to your body! You'll be ready to destroy it during your next workout!

Today was my first time attempting reverse hack squats and I just thought it was the most awkward thing. lol I may have to do SLDL as well for this one.

Get some rest, then get in there and beast it!

Hey thanks a lot! Yeah I'm already rear'd and ready to kick for tomorrow. Yeah not a big fan of them, I much prefer a few different movements. Also if I'm not mistaken we can do deadlifts, it is brutal for not only back but legs as well. Could be replaced for squats or reverse hacks. Let me know how the SLDL turn out for you haha.

[adamarcher]

Today I had shoulders, bi's and forearms. Today I kind of felt out of it, I'm not sure if it was just a hard working day and just drained me or what. Put up a little less weight than I wanted but that'll happen.

BB shoulder press
set 1- 185x8+2 --- I couldn't believe it, wasn't even good.
set 2- 165x8+5--- Probably start here next week.

side lat raise
set 1 20x8+6-- Felt good, tried not using the traps too much
set 2 25x8+6-- I might stay at 20 again next time, I felt a bit more trap and lean in this set.

front raise
60 lbs for both sets of 8+6 -- Good workout, I can really control the decent I feel like.

Stretches for shoulders and on to bi's

After warm ups went into
BB curl
set 1 85lbsx8+6
set 2 same weight for another 8+6

reverse bb curl
70 lbs8+6 for both sets -- I felt a much greater pump in my right side, happens a lot with a lot of exercises, I don't feel that unporportionate but pumps are definitely off set.

forearm curls reg and reverse
I decided today I am going to do reverse standing up behind my back, I feel a much better pump this way.

used 30lbs reverse and 60 lbs regular.

Diet today was chicken, egg whites, oats, whole grain waffles, and peanut butter.
I felt like my numbers were spot on today, plus them damn waffles were out of this world good ha.

What kind of supplements is everyone on right now? Anyone have a preference for their thermogenic?

[adamarcher]

Damn wasn't logged in and didn't save what I just wrote haha so here is a quick run down of it.

Today was the wheels, pretty much stuck with last weeks exercises but changed a few things.

leg press for starters, it's still pretty much broken.
5 plates each side for 8+6 both sets, I feel like this is a huge one for legs, you can really control the negative and it'll kill legs, it still killed today but not as good had it been 100% working order.

went into BB squats today, felt good not too much pressure on my lower back.
275 both sets for 8+6. Felt pretty good.

leg extensions
180 8+6 set 1, 200 8+6 for set 2. Real good burner.

SLDL with DB's still trying to figure out what I really want to put here, never been a real big SLDL fan and doing these I really feel the pressure in the lower back.
Did 2 sets 90 lb db's for 8+6, 8+4.

Finished off with lying leg curls.

180 lbs for 8+6, felt real good but don't think I quite rested enough or my hammies just were pumped to the max for set 2 got 8+4.

30 minutes of cardio after work today, I felt like I have been behind on cardio again this week.

Diet today consisted of egg whites, whole grain waffles, chicken, oats, peanut butter. Still rocking the "IF" style of dieting so far, feels good so I'll keep to it.

Emotionally I feel good, getting sore and then moving forward. Sometimes I'll leave the gym thinking could I have done more today? Then the next morning I wake up thinking hell I can barely move haha. Ready to start really whooping it in the ass and getting ripped.

Also not sure if you guys noticed but Rage said he would be down to do a workout session with me since I live pretty close to him, ****'s a damn dream come true ha. Slaying the gym with a legend ha. I'll let you guys know if/when that happens.

Keep slaying it!

[Montrell274]

how much fat do those whole grain waffles have?

[adamarcher]

how much fat do those whole grain waffles have?

5g per 2.

[adamarcher]

Good morning everyone, I figure'd I'd blast on here real quick before I got my day rolling. Yesterday took a rest day, today I have chest/tri tomorrow is back/shouldersish/calves. Today is my cheat day, gonna go out and enjoy that double burger with fries!! I'll be back later to update on the workouts and etc.

[adamarcher]

http://i1172.photobucket.com/albums/r570/adamarcher2/4748789c.jpg

Started to see the ab's come in a lil' bit!

[MrsHH]

WOOT Abs! I know how you feel... I am like well if I suck in like this... and lean like this I have abs!! haha... now I just need to lose the layer of fat!

[russ d]

Have a good cheat.

[adamarcher]

WOOT Abs! I know how you feel... I am like well if I suck in like this... and lean like this I have abs!! haha... now I just need to lose the layer of fat!

hahaha couldn't of said it better myself.

[adamarcher]

Have a good cheat.

Thanks man just got back from the gym, about to go indulge ha.

[adamarcher]

Alright just got back from the gym, slayed chest/tri today. Had a partner today so I went 8+4.

Decline BB
225 both sets for 8+4. Felt real good, hard as hell but good.

Flat BB
stayed at 225 both times went 8+4, 8+3. At this point I was already whooped, gotta "love" HRT hahaha.

Incline BB
185 decided to drop it from last week and try to get a better +4.
went +4, then +3 on the 2nd set. Felt pretty good for chest, good pump.

Went onto tri's

skullcrushers
75 lbs ez bar set 1 8+4 real freaking good pump, good contractions everything
85lbs 2nd set. Felt good and decided to jump up a bit, another 8+4 very hard earned.

cardio 30 mins stairmaster afterwards level 5, the usual.

About to go eat my first meal of the day. I'll update diet later tonight.

[adamarcher]

Alright just got back from chowing down on my cheat-a-burger! Damn thing was bomb! mmm!

http://i1172.photobucket.com/albums/r570/adamarcher2/b41f43af.jpg

[adamarcher]

Just gonna post up a few flexed and neutral pics from today, haven't uploaded any progess pics for awhile. So far, so good considering it's week 2 ha.
http://i1172.photobucket.com/albums/r570/adamarcher2/0378844e.jpg
http://i1172.photobucket.com/albums/r570/adamarcher2/f695362a.jpg
http://i1172.photobucket.com/albums/r570/adamarcher2/37f6924a.jpg
http://i1172.photobucket.com/albums/r570/adamarcher2/40dba556.jpg
http://i1172.photobucket.com/albums/r570/adamarcher2/c7c6337d.jpg

[adamarcher]

Pretty sure 3 year olds have bigger calves than me :'( haha

[Achuislemochroi]

Lookin' good! Love the Work Hustle Kill tank! I am in love with freakin' Dana Linn Bailey! lol She's one of fitness heroes. :) I am determined to have abs like hers.

Don't sweat the calves! Like you said, it's week 2. We've got a ways to go. Keep up the hard work! :) Bring on Week 3!!!

[adamarcher]

Lookin' good! Love the Work Hustle Kill tank! I am in love with freakin' Dana Linn Bailey! lol She's one of fitness heroes. :) I am determined to have abs like hers.

Don't sweat the calves! Like you said, it's week 2. We've got a ways to go. Keep up the hard work! :) Bring on Week 3!!!

No doubt, Fnf and DLB are pretty sick for sure. Awesome inspirations. I actually have a poster of her on my wall haha. I don't know if you have bought their shorts for women but them damn things are sexy, better go get yourself a pair ha. Yeah pumped for week 3! Let's kill it!

[adamarcher]

Update of today before bed.

Did back/rear delt/trap/calves

Wide Grip Pulldowns
8+4 of 190lbs for both sets, felt real good. Real slow and controlled.

Cable Row
190lbs 8+6 for both sets, again good and controlled. Today I was with a partner, but still did +6 solo on some because I feel they are better. Not quite sure how my partner would spot me on some

T-Bar Row
3 plates of 45lbs. for real slow reps of 8+4 and 8+3. Real killer.

Shrugs
4 plates each side.
8+6 for both sets.

Rear DB's.
10 lbs I really wanted to try and focus that rear delt, these are always hard for me. I really need the reverse pec deck machine, it's by far the best. 8+6 for both sets.

Seated calf raises and then standing calf raises. Really just trying to find anything to get these things growing. I kind of feel like I don't hit them hard enough, but they do give out. It's weird. I'll find something real good.

30 mins stairmaster after the workout.

Diet today consisted of eggs, hashbrowns, chicken, whole grain bread, oats, green peppers, onions.

Today I am going to bust out shoulders and bi's, then going to rest tuesday. Wednesday I am going down to San Diego to enter a 1000lb club and see what kind of numbers I put up on the squat, bench and DL.

[Achuislemochroi]

No doubt, Fnf and DLB are pretty sick for sure. Awesome inspirations. I actually have a poster of her on my wall haha. I don't know if you have bought their shorts for women but them damn things are sexy, better go get yourself a pair ha. Yeah pumped for week 3! Let's kill it!

lol I believe I'll make that a short term reward for myself, some hot new gym clothes from FnF. :) About to go get in my cardio and so I can get back and get my check in stuff ready. Have yourself a great start to Week 3!!!

[Achuislemochroi]

Update of today before bed.

Did back/rear delt/trap/calves

Wide Grip Pulldowns
8+4 of 190lbs for both sets, felt real good. Real slow and controlled.

Cable Row
190lbs 8+6 for both sets, again good and controlled. Today I was with a partner, but still did +6 solo on some because I feel they are better. Not quite sure how my partner would spot me on some

T-Bar Row
3 plates of 45lbs. for real slow reps of 8+4 and 8+3. Real killer.

Shrugs
4 plates each side.
8+6 for both sets.

Rear DB's.
10 lbs I really wanted to try and focus that rear delt, these are always hard for me. I really need the reverse pec deck machine, it's by far the best. 8+6 for both sets.

Seated calf raises and then standing calf raises. Really just trying to find anything to get these things growing. I kind of feel like I don't hit them hard enough, but they do give out. It's weird. I'll find something real good.

30 mins stairmaster after the workout.

Diet today consisted of eggs, hashbrowns, chicken, whole grain bread, oats, green peppers, onions.

Today I am going to bust out shoulders and bi's, then going to rest tuesday. Wednesday I am going down to San Diego to enter a 1000lb club and see what kind of numbers I put up on the squat, bench and DL.

I did standing calf raises in lieu of the calf extensions on the leg press because I just suck at doing them on the leg press, and I must say that they are still a little tight this morning. I got my calves good this second week. But that was definitely my problem, too. The movement is so short, I didn't feel that I was working'em hard enough. I just try to hang my heel off the platform so I can get a good deep dip and burn, by trying to make the movement a little longer yet still explosive on the positive portion of the rep. It worked for me this week, so I'll do it again this third week. Beast mode ON! Bring it, Week 3!

[adamarcher]

Rested up today, have the 1000lb club meet tomorrow curious to see what numbers I put up. Then I'll get back into it on Wednesday. I still did cardio today and will tomorrow as well.

[Achuislemochroi]

Rested up today, have the 1000lb club meet tomorrow curious to see what numbers I put up. Then I'll get back into it on Wednesday. I still did cardio today and will tomorrow as well.

Good luck! Great job for putting in your cardio as well!

[russ d]

Hope you did well. Good work in here.

[adamarcher]

Hey thanks everybody! Just got back, I ended up putting up 1515 lbs. not too shabby! 585 squat, went for 675 almost had it, should of just split it oh well next time. 545 deadlift, felt good since it's been awhile for dl's. 385 bench, almost had 405 I'll get it next time. Overall I'm happy with it, went out for some Outback 12 oz sirloin, broccoli and sweet potato to celebrate haha.

[auntielingo]

Hey thanks everybody! Just got back, I ended up putting up 1515 lbs. not too shabby! 585 squat, went for 675 almost had it, should of just split it oh well next time. 545 deadlift, felt good since it's been awhile for dl's. 385 bench, almost had 405 I'll get it next time. Overall I'm happy with it, went out for some Outback 12 oz sirloin, broccoli and sweet potato to celebrate haha.

Nice lifts!

[Achuislemochroi]

Hey thanks everybody! Just got back, I ended up putting up 1515 lbs. not too shabby! 585 squat, went for 675 almost had it, should of just split it oh well next time. 545 deadlift, felt good since it's been awhile for dl's. 385 bench, almost had 405 I'll get it next time. Overall I'm happy with it, went out for some Outback 12 oz sirloin, broccoli and sweet potato to celebrate haha.

Very impressive!! Great job!

[adamarcher]

Nice lifts!

Thank you =)

[adamarcher]

Very impressive!! Great job!

Thank you =)

[mcraig31]

Doing great bro! Keep it up and enjoy the steak!

[adamarcher]

Nothing pisses me off more than typing this whole layout of my **** and then it errorring out... fml

[adamarcher]

Anyway here is a quick layout of it all....

leg press
6 plates, then 7 plates each side. 8+6 for both.

hack squat
4,5 plates each side 8+6

leg extensions
200,220 for 8+6

SLDL
135lb bb for 8+6, really hate SLDL, gonna maybe just switch this to walking lunges.

leg curls lying
180 for 8+6.

I feel like my diet has just been wrecked this week since I carb loaded for the 1000lb club. I also have felt very bloated this week, scale isn't dropping and it's just aggravating the **** out of me. We will see what happens come tuesday.

Did 45 minute run this morning for cardio.

chest,tri tomorrow.

[mcraig31]

Nothing pisses me off more than typing this whole layout of my **** and then it errorring out... fml

Agreed... I actually copy my last work out, paste it on Word, then redo the weight / add notes then paste it in so I don't worry about getting this... after the first error and computer cuss out I changed my ways. :)

[mcraig31]

Anyway here is a quick layout of it all....

leg press
6 plates, then 7 plates each side. 8+6 for both.

hack squat
4,5 plates each side 8+6

leg extensions
200,220 for 8+6

SLDL
135lb bb for 8+6, really hate SLDL, gonna maybe just switch this to walking lunges.

leg curls lying
180 for 8+6.

I feel like my diet has just been wrecked this week since I carb loaded for the 1000lb club. I also have felt very bloated this week, scale isn't dropping and it's just aggravating the **** out of me. We will see what happens come tuesday.

Did 45 minute run this morning for cardio.

chest,tri tomorrow.

Nice work out bro! One day last week screwed up the entire week's progress for me but everything is back on track... I am sure you will see the progress now that the diet is back to normal. Keep your head up man... your doing great things!

[adamarcher]

Agreed... I actually copy my last work out, paste it on Word, then redo the weight / add notes then paste it in so I don't worry about getting this... after the first error and computer cuss out I changed my ways. :)

That's actually a good idea, I think I'll start doing that haha.

[adamarcher]

just got back from doing chest/tri

mixed it up today with machine and DB for chest.

decline machine
200lb max for 8+6 for both sets.

flat hammer
115lbs each side for 8+6 both sets.

DB incline
90lbs DB for 8+6 both sets.

skullcrushers
35lbs each side for 8+6 both sets.

DB overhead
70lbs DB for 8+6

Did 10 minute on treadmill after, I have been walking back and fourth to work all day for restrictions and I feel like it gonna be good for cardio. Hit up treadmill just in case.

[ggfusion]

just got back from doing chest/tri

mixed it up today with machine and DB for chest.

decline machine
200lb max for 8+6 for both sets.

flat hammer
115lbs each side for 8+6 both sets.

DB incline
90lbs DB for 8+6 both sets.

skullcrushers
35lbs each side for 8+6 both sets.

DB overhead
70lbs DB for 8+6

Did 10 minute on treadmill after, I have been walking back and fourth to work all day for restrictions and I feel like it gonna be good for cardio. Hit up treadmill just in case.

MIxing up dumbbell, machine , and standard bench is the way to go. You are impressive brother, keep it up!

[adamarcher]

MIxing up dumbbell, machine , and standard bench is the way to go. You are impressive brother, keep it up!

You know it man, thanks brother. Just had a look over at your log, looking real good man. Keep up the journey 100 is amazing!

[adamarcher]

Just got back from the gym.

Did back/upper shoulders tonight

underhand lat pulldown
190lbs for 8+6. I decided to do everything underhand tonight to try and focus the lat a bit more.

cable row v handles
180lbs for 8+6 both sets.

t bar row underhand
115lbs, 90lbs 8+6 on both, felt good contractions.

db rear delt
10lbs, been trying to go real light to really focus that muscle and nothing else. 8+6.

shrugs
315 for 8+6 held real long at top and slow negs.

lying calf press
The only calf machine we have other than standing with bb or press.
Felt real good focus on my calves tonight, usually it's real hard and I find they wear out fast but dont really get to pumped, tonight was a sick pump.

30 minutes cardio treadmill setting of fat burn.

[ggfusion]

You know it man, thanks brother. Just had a look over at your log, looking real good man. Keep up the journey 100 is amazing!

I let myself go soft, now I am bringing myself back hardcore. It is amazing to me that sometimes all you need to do is flip that switch in yourself to get that drive and motivation.

[adamarcher]

Just got done doing another 30 mins of cardio on the treadmill. Rest day today, very needed lol.

[bherrod]

Just got done doing another 30 mins of cardio on the treadmill. Rest day today, very needed lol.

Awesome! REST is important! I'm resting today too....except will try to get in my 30 min cardio too! Rest up, and tomorrow we will be hitting it hard! My gym's closed for the holiday.. so not hard to make that rest day decision here. LOL! Keep up the great work!

[adamarcher]

Awesome! REST is important! I'm resting today too....except will try to get in my 30 min cardio too! Rest up, and tomorrow we will be hitting it hard! My gym's closed for the holiday.. so not hard to make that rest day decision here. LOL! Keep up the great work!

Oh yeah with these HRT workouts I definitely need my rest days haha. If I go 3 in a row, I feel like my body is gonna die haha. What gym do you workout at? Big franchise?

[adamarcher]

Just got back from the gym, did the highway to hell shoulders workout. Just wanted to throw that in there, just posted my check in for the week. Tired as hell and have to get up early as hell tomorrow. I'll update more tomorrow along with my legs for tomorrow.

[MrsHH]

Just got back from the gym, did the highway to hell shoulders workout. Just wanted to throw that in there, just posted my check in for the week. Tired as hell and have to get up early as hell tomorrow. I'll update more tomorrow along with my legs for tomorrow.

I did HTH for shoulders and Bis too... GOOD LORD that stuff is intense! And I feel like a goober lifting lbs weights! lol

[adamarcher]

I did HTH for shoulders and Bis too... GOOD LORD that stuff is intense! And I feel like a goober lifting lbs weights! lol

haha yeah I hear ya, definitely had to drop down the weights a bit haha.

[adamarcher]

Alright behind a bit.

I left my book at work today, I'll try to go in and get it tomorrow or on Monday to have the weights added the workouts. Regardless, I did the HTH shoulders/bi day, followed by wheels the next day. Rest and then chest/tri today. Tomorrow gonna bust out some back. Been getting in my cardio, things are looking good.

[Achuislemochroi]

Keep it up! 2 more days left in Week 4 and we'll have a month down. Great work so far, Man! Have a great weekend, get some rest and get in that diet and cardio. See you in Week 5!

[adamarcher]

As you can see from my check in vids if you've watched them, been getting into some trouble in the Marines, go figure hahaha jk. I've had to completely switch my diet around what they serve at the chow hall, slight set back nothing can't overcome. Today I just did cardio, yesterday I did legs solo HRT. I will start catching back up on tomorrow after chest/tri. Kinda fell off there for a bit. Can't wait to get that Universal Stack, gonna be a sick motivational kick up.

[ggfusion]

As you can see from my check in vids if you've watched them, been getting into some trouble in the Marines, go figure hahaha jk. I've had to completely switch my diet around what they serve at the chow hall, slight set back nothing can't overcome. Today I just did cardio, yesterday I did legs solo HRT. I will start catching back up on tomorrow after chest/tri. Kinda fell off there for a bit. Can't wait to get that Universal Stack, gonna be a sick motivational kick up.

Sorry to hear you are having issues brother! I know you will adapt and overcome man!

[adamarcher]

Did chest/tri today.

decline bench BB
275 8+4, 8+3

flat
225 8+4 for both sets

incline
185 8+4 for both sets. Weird, my incline used to be my biggest lift of all 3 ha.

Skullcrushers ez bar
85lbs 8+4, 105 8+3

overhead DB ext
80 lbs 8+4 for both sets.

Did cardio 30 mins this morning on stairmaster, going to do another 30 tonight.

[Achuislemochroi]

Hang in there, Man. Hate to hear about the trouble you're having, but I'm glad you're getting back into the swing of things. Keep up the good work!

[adamarcher]

Hang in there, Man. Hate to hear about the trouble you're having, but I'm glad you're getting back into the swing of things. Keep up the good work!

Oh you know I will, meh things happen oh well.

[adamarcher]

Just rested over the weekend. Did my daily cardio though, things are looking pretty good.

[adamarcher]

Decided to mix it up a little bit with my workouts, going to try a bit different approach on diet. Now I will be going chest/tri monday. back tuesdays. rest. shoulders/bi's thursdays. legs on friday. rest all weekend.


So last night I did chest/tri.

incline BB
225 8+4 for 2 sets.

flat bb
225 8+4 for 2 sets.

decline bb
225 8+4, 8+3

Skullcrushers
70lb premade bb
8+4 for 2 sets, real slow

overhead db tri
80 db
8+4 for 2 sets.

Did some cardio later in the night, felt like a good day and good week overall last week.

[ggfusion]

Good job man! Nice check in too!

[adamarcher]

Good job man! Nice check in too!

thanks brother!

[adamarcher]

Tuesday I did back.

underhand wide grip pulls
180lbs 8+6 for both sets.

v-grip cable row
180lbs 8+6, 8+5

T bar row
3 plates
8+6 for both sets

shrugs
315lbs for 12+8, do a little more here since they are such a small range movement

rear delt db
15lbs I just did max reps nice and slow, around 15 each time then +6

Did a little bit of ab's after, no calves I do those m/w/f.

Rested on wednesday and did cardio as well. Things are looking and feeling good.

Quick rundown of my daily diet since I am on chow hall food it differs but basically.
breakfast: 6 egg omelette, 1 cup cottage cheese, 3/4 grits or oats, 2-3 bananas depending on size, glass of oj.
lunch: 2 serving of whatever the meat is, 1 serving carbs, endless fibrous carbs, possible salad.
dinner: 2 serving the meat, endless fibrous carbs, salad.
dinner2: protein shake or chicken breast.

[adamarcher]

Things are just so repititious I am thinking I'll start combining weekly workouts, we shall see. Well hit the half way mark, down 17 so far, not bad. This week going down to 75g carbs and upping my cardio some more. Going to take out my morning oats, that should sit me around the 75g carbs.

I've also decided like I was talking earlier about switching up my workout routines a bit, not only days but styles. Going to finish the next 6 week by moving most of my bb movements to db. i.e. incline press, flat, etc.

Been doing calves 3x a week, seems like they are really starting to come out a bit, I'm really happy with that. Probably going to really kill them on my next bulk, next year sometime lol. Today was a rest day. I'll give the weeks workouts on friday after the wheels.