Bodyhards quest for first comp.

[bodyhard]

Enough BSing, hung out this weekend had too much to drink, poisoned my body, feel like crap today, starting over, one day at a time. Countdown for my 07 comp starts today, no more room for error.

Squats ATG
Warm-up, pole 15x, 135lbs 15x, 225lbs 10x, 225lbs 10x

Leg press
6 plates, 12x, 8plates, 12x, 10plates 15x



one day at a time this will change................

[bodyhard]

Meal 1
6 egg whites 2 whole
1c oatmeal
1c cottage cheese
2 s whole wheat bread
Diluted OJ

Meal 2
tuna on whole wheat
baby carrots
broccoli
1 c cottage cheese
banana
Milk


Meal 3
Brown rice
Steak
Large water
yogurt


Meal 4
PB san whole wheat
baby carrots
Broccoli
I c cottage cheese
Milk

Meal 5
Boiled chops
Pasta
Large water

Meal 6
2 tuna san whole wheat
Large water
yogurt


Gym
Chest, shoulders, Bi's

Musclemilk w/milk pre-workout, w/water post-workout

[bodyhard]

CHEST

Incline DB press
35lbs 20x, 70lbs 8x, 70lbs 8x, 70lbs 8x

Flat BB press
135lbs 10x, 155lbs 8x, 155lbs 8x, 155lbs 8x

Flat Fly's
30lbs 12x3

BICEPS

EZ curls
60lbs 15x, 80lbs 10x, 80lbs 12x

Hammer curls
30lbs 10x2

SHOULDERS

Front Lateral Raises
20lbs 10x2

Side Lateral Raises
20lbs 10x2

Bent Over Lateral Raises
30lbs 10x2

[bodyhard]

Meal 1
6 egg whites 2 whole
1c oatmeal
1c cottage cheese
2 s whole wheat bread
Diluted OJ

Meal 2
tuna on whole wheat
baby carrots
broccoli
1 c cottage cheese
banana
Milk


Meal 3
Boiled Pasta
Boiled Chops
Large water
yogurt


Meal 4
PB san whole wheat
baby carrots
Broccoli
I c cottage cheese
Milk

Meal 5
white rice
Beans
Broiled Chicken

Meal 6
2 tuna san whole wheat
Large water
yogurt


Gym
Off Day

Musclemilk w/milk before bed

[bodyhard]

Meal 1
6 egg whites 2 whole
1c oatmeal
1c cottage cheese
2 s whole wheat bread
Diluted OJ

Meal 2
tuna on whole wheat
baby carrots
broccoli
1 c cottage cheese
banana
Milk


Meal 3
white rice
Chicken
Large water
yogurt


Meal 4
PB san whole wheat
baby carrots
Broccoli
I c cottage cheese
Milk

Meal 5
Dinner whatever the wife cooks

Meal 6
2 tuna san whole wheat
Large water
yogurt


Gym
Back and Triceps

Musclemilk w/milk before workout w/water after

[bodyhard]

LAST NIGHTS WORKOUT

Back/Triceps

BACK
Pull-ups
BW, 12x, BW 10x, BW 8x

Deadlifts
135lbs, 10x, 225lbs 8x, 315lbs 3x, 315lbs 3x

Pendlay rows (reverse grip)
135lbs 12x3

TRAPS
Shrugs
225lbs 12x3

DB Lateral raises (starting point T ending point I)
25lbs 10x3

Hiseman Shrugs (Using Calf Machine)
300lbs 12x, 400lbs 12x, 400lbs 12x

TRICEPS
Tricep pushdowns
70lbs 12x3

Skull crushers
80lbs 12x3

[bodyhard]

CHEST

db flat bench
35lbs 15x, 70lbs 10x, 80lbs 8x, 80lbs 8x

db incline
70lbs 8x, 70lbs 8x, 70lbs 8x

Flat Flies
35lbs 10x3

SHOULDERS

Mil Press
95lbs 10x, 115lbs 8x

Front lateral raises
20lbs 10x3

bent over lateral raises
25lbs 10x3

BICEPS

EZ Standing curls
60lbs 15x, 80lbs 10x2

Hammer curls
25lbs 10x2

[bodyhard]

Legs

LEG PRESS
1plate 15x, 2plates 15x, 3plates 15x, 4plates 15x, 5plates 15x

SQUATS
135lbs 3x (knees hurt too much couldn't do them)
Alternate with Hack Squats
1plate 12x, 2plates 12x

LEG CURLS
70lbs 12x3

THIS HAS TO CHANGE!!!

[bodyhard]

1st MEAL
8 egg whites
1 c cottage cheese
1 c oatmeal
2 s whole wheat bread
glass of OJ diluted

2nd MEAL
brown rice
broiled chops
baby carrots
broccoli
yogart
Malta

3rd MEAL
2 Burgers on George Foreman grill
I c cottage cheese
glass of milk


4th MEAL
Pasta
Baby Carrots
Broccoli
1 c cottage cheese
Large water


5th MEAL
2 tuna on whole wheat
Milk
Yogart


6th MEAL
Grilled chicken
baby Carrots
broccoli
Malta

GYM

Off day

[bodyhard]

BACK

PULL-UPS
bw 12x3

DEADLIFTS
135lbs 10x, 225lbs 8x, 315lbs 4x, 315lbs 4x

Felt extremely strong deads were easy, but I pulled something on my left tricep, tried doing pendlay rows but the pain was to severe. Have no idea what I did, never felt this kind of pain, icing it tonight hopefully it was just a strain.

[bodyhard]

Meal 1
6 egg whites 2 whole
1c oatmeal
1c cottage cheese
2 s whole wheat bread
Diluted OJ

Meal 2
white rice
Red bean
Grilled chicken
Baby Carrots
Broccoli
Large water


Meal 3
2 pb san on ww bread
1 c cottage cheese
Glass of milk


Meal 4
Whatever wife coocks for dinner

Meal 5
2 tuna san whole wheat
Large water
yogurt


Gym
Abs Calves and forearms

[bodyhard]

incline db
35lbs 15x, 65lbs 10x, 65lbs 12x, 65lbs 11x

flat db
80lbs 8x, 80lbs 8x, 80lbs 10x

flat fly's
35lbs 12x3

standing ez curls
50lbs 15x, 80lbs 12x, 80lbs 15x

hammer curls
30lbs 12x3

front db lateral raises
20lbs 12x2

side lateral raises
20lbs 12x2

[bodyhard]

Leg curls
70lbs 15x, 80lbs 10x, 90lbs 10x, 70lbs 12x

Leg Press
4plates 12x, 8 plates 12x, 12plates 12x

Squats
135lbs 15x, 225lbs 10x (felt really good not going to push it though)

SLDL
135lbs 10x3


Felt good really strong no intentions on pushing it as of yet...time will tell

[ozbilda]

how long till your comp?

[daYDreAmErX]

You look really disciplined.

Nice job so far, good luck for the comp.

[bodyhard]

how long till your comp?

August.

[bodyhard]

You look really disciplined.

Nice job so far, good luck for the comp.

Thanks I will need all the luck I can get :) First comp ever!

[bodyhard]

Pull-ups
bw, wide grip 10x2 bw close grip 10x2

Deadlifts
135lbs 10x, 225lbs 8x 315lbs 6x 405lbs 1x (no pain on left arm good!)

Pendlay rows
standard grip 135lbs 10x, standard grip 185lbs 8x, reverse grip 185lbs 8x

Shrugs
225lbs 12x 225lbs 12x, 225lbs 15x

Hiseman shrugs
300lbs 15x2

Skull crushers
60lbs 10x, 80lbs 8x2

tricep pushdowns
70lbs 10x3

[bodyhard]

1st MEAL
8 egg whites
1 c cottage cheese
1 c oatmeal
2 s whole wheat bread
glass of OJ diluted

2nd MEAL
Tuna whole wheat
baby carrots
broccoli
yogart
Malta

3rd MEAL
White rice
Steak
Large water


4th MEAL
2 PB san whole wheat
Milk
yogurt



5th MEAL
Dinner


6th MEAL
Grilled chicken
baby Carrots
broccoli
Malta

[bodyhard]

Incline db press
45lbs 15x, 70lbs 5x5

Flat DB press
80lbs 5x5

Flat Fly's
35lbs 12x2

Front lateral raises
20lbs 12x2

Side lateral raises
20lbs 12x2

bent over lateral raises
25lbs 12x2

Curls
50lbs 15x, 80lbs 12x2

Hammer curls
30lbs 8x2

[bodyhard]

Squats
pole 20x, 135lbs 15x, 225lbs 5x5

Leg Press
12plates 5x5

Leg curls
60lbs 10x2, 70lbs 10x

SLDL
135lbs 10x2 185lbs 8x

[bodyhard]

Pull-ups
bw 5x5

Rack Deads
135lbs 10x, 225lbs 8x, 315lbs 6x, 405lbs 4x, 455lbs 3x, 495lbs 3x, 495lbs 1x

Pendlay rows
185lbs 5x5

Shrugs
225lbs 12x3

Hiseman Shrugs
300lbs 20x2

Skull crushers
60lbs 12x, 70lbs 12x, 80lbs 10x

Tricep pressdowns
70lbs 12x2

[bodyhard]

20 minutes.

Will work my way up as the weeks go on.

[bodyhard]

Flat db bench
65lbs 12x, 75lbs 12x, 80lbs 10x

Incline DB bench
70lbs 10x, 70lbs 8x, 70lbs 6x

Incline flys
35lbs 12x2

Standing bb curls (EZ bar)
70lbs 12x, 80lbs 12x, 80lbs 12x

Hammer curls
25lbs 12x2

Seated mil Press
95lbs 12x3

Front lateral raises
25lbs 12x2

Side lateral raises
25lbs 12x2

[bodyhard]

Squats
135lbs 15x, 225lbs 10x, 315lbs 8x, 315lbs 6x

Leg press
8plates 12x, 12plates 12x, 12plates 12x

Leg curls
90lbs 12x, 135lbs 12x, 180lbs 10x

SLDL
135lbs 10x2

[bodyhard]

rack pulls
135lbs 10x, 225lbs 10x, 315lbs 6x, 405lbs 4x, 495lbs 3x

Pendlay rows
135lbs 10x, 185lbs 10x, 185lbs 10x

Pull-ups
bw 5x5

Shrugs
225lbs 12x3

Hiseman shrugs
400lbs 15x2

Scull crushers
60lbs 12x, 70lbs 12x, 90lbs 10x

Tricep push downs
60lbs 12x3

[bodyhard]

Early morning cardio
20 minutes

Late night workout

Seated Mil Presses
95lbs 12x, 115lbs 12x, 135lbs 10x

Sitting front lateral raises
25lbs 12x2

Sitting Side lateral raises
25lbs 12x2

Bent over lateral raises
25lbs 12x2

Standing BB curls
50lbs 25x, 80lbs 12x2

Hammer curls
30lbs 12x2

Flat db bench
65lbs 12x3

Incline db bench
55lbs 12x3

Incline flys
30lbs 12x3

damn I was dead first time doing chest after shoulders

[bodyhard]

Terrible workout but workout anyway :(

Squats
pole 25x (Knee already acting up) 135lbs 15x, 225lbs 10x, 275lbs 8x, 315 1 attempt knee too bad

Leg extension (to see if I could warm up knee)
(Don't know the weight) 12x3 Knee still hurting

Hack squats
135lbs 12x2

Leg curls
70lbs 12x3

Not a good workout at all..........

[poppinmycollar]

do u look as good (no homo) as you do in ur avatar? cause you are big and lean lol u should have no trouble if you have like 12 weeks still to the comp (i think anyway) lol

[bodyhard]

Thanks for the compliment man, and last time I checked I looked just like the guy in AV ;) j/k yes man I look like I do in the AV but I was told I need to come in tighter. but thanks again for the compliment


Pull-ups
bw 10 sets of 5 reps 2 wide, 2 medium, 2 close, 2 thumbs touching, 2 reverse grip chin-ups

One arm DB rows
65lbs 12x, 65lbs 12x 100lbs 4x

Hammer strength Rows
1 Plate, 8 reps x 6 sets different grips 1 plate and a quarter close grip 8 reps

Shrugs 5 sets 20x front and back @ 135lbs

Hiseman shrugs
390lbs 20 x 2 sets

Skull crushers
60lbs 12x, 80lbs 12x 100lbs x, 100lbs 8x superset with closegrip bench 8x

Tricep pressdowns
70lbs 12x3

[bodyhard]

30 minute cardio! Man this is NOT easy!

[bodyhard]

db flat bench
45lbs 20x, 75lbs 10x, 75lbs 10x

db incline bench
60lbs 10x, 60lbs 10x, 60lbs 10x

incline fly's
30lbs 12x3 5 second rest between sets


BB curls
50lbs 20x, 80lbs 12x2

hammer curls
25lbs 10x3

Mil press
95lbs 10x3

front lateral raises
25lbs 10x2

side lateral raises
25lbs 10x2

[bodyhard]

Squats
pole 25x, 135lbs 10x, 225lbs 10x, 315lbs 7x, 225lbs 10x, 135lbs 10x

Leg curls
90lbs 12x, 135lbs 12x, 180lbs 8x

SLDL
135lbs 12x, 135lbs 12x, 135lbs 12x


Much much better than last week knee did not hurt but I still took it pretty slow.

[bodyhard]

Hmmm took a good look in the mirror today, definitions starting to show alot more! YES!

Lat pull downs
?? weight 12x3

Cable rows
140lbs 12x3

T-Bar rows
1 plate 12x3 too easy need to go heavier on this

BB shrugs
135lbs 12x, 185lbs 12x
DB shrugs
60lbs 12x 60lbs 12x

Skull crushers
?? 12x3

Tricep press downs
?? 12x3

Seems like I am going more by feel then looking at the number of the weight

[bodyhard]

DB bench
45lbs 15x, 65lbs 12x 65lbs 14x, 65lbs 12x

Incline DB bench
65lbs 10x, 65lbs 10x,

Incline fly's
35lbs 12x3

BB curls
60lbs 15x, 80lbs 12x, 80lbs 12x, 80lbs 12x

Hammer Curls
35lbs 12x, 35lbs 12x 35lbs 12x

Mil Presses
95lbs 12x, 95lbs 12x, 95lbs 12x

BB front lateral raises
?? 12x. ?? 12x ?? 12x

Side lateral raises
25lbs 12x3

[bodyhard]

30 minute cardio

[bodyhard]

Meal 1
6 egg whites 2 whole
1c oatmeal
1c cottage cheese
2 s whole wheat bread
Diluted OJ

Meal 2
tuna on whole wheat
baby carrots
broccoli
1 c cottage cheese
banana
Milk


Meal 3
Brown rice
Steak
Large water
yogurt


Meal 4
PB san whole wheat
baby carrots
Broccoli
I c cottage cheese
Milk

Meal 5
Boiled chops
Pasta
Large water

Meal 6
2 tuna san whole wheat
Large water
yogurt

[bodyhard]

Leg press
2 plates 12x, 4 plates 12x, 8plates 12x, 10plates 12x

Hack Squats
4 plates 12x3

Leg curls
90lbs 12x, 135lbs 12x, 180lbs 12x

SLDL
135lbs 12x, 225lbs 6x, 185lbs 8x, 185lbs 8x


Took a break from Squats Knee still a little sore

[bodyhard]

Meal 1
6 egg whites 2 whole
1c oatmeal
1c cottage cheese
2 s whole wheat bread
Diluted OJ

Meal 2
tuna on whole wheat
baby carrots
broccoli
1 c cottage cheese
banana
Milk


Meal 3
Boiled Pasta
Boiled Chops
Large water
yogurt


Meal 4
PB san whole wheat
baby carrots
Broccoli
I c cottage cheese
Milk

Meal 5
white rice
Beans
Broiled Chicken

Meal 6
2 tuna san whole wheat
Large water
yogurt

[bodyhard]

Cardio 30 minutes,
Is this ever going to get easy?

Standing Calf raises
245lbs 20x, 355lbs 15x, 255lbs 15x

Sitting Calf raises
(45lb pl, 25lbs pl 10lbs pl) 15x3

Leg Press Calf raises
4pl 15x3

[user464444132bbg]

Hi BodyHard! Looking real good in here, just wanted to come in and say hi! :)

[bodyhard]

Lat pulldowns
12x3

Pull-ups
8x3

T bar rows
1pl, 15x, 2pl 12x3

One Arm DB rows
65lbs 12x3

Shrugs
65lbs 15x3

Farmers walk
65lbs 4 strides, 65lbs 3 strides, 65lbs 3strides

Skull crushers
60lbs 12x, 70lbs 12x, 90lbs 12x

Tricep Pressdowns
60lbs 12x3

[bodyhard]

Hi BodyHard! Looking real good in here, just wanted to come in and say hi! :)

Thank you :)

I HATE FREAKING CARDIO!!!!!!!!!!!!!!

[bodyhard]

1st MEAL
8 egg whites
1 c cottage cheese
1 c oatmeal
2 s whole wheat bread
glass of OJ diluted

2nd MEAL
brown rice
broiled chops
baby carrots
broccoli
yogart
Malta

3rd MEAL
2 Burgers on George Foreman grill
I c cottage cheese
glass of milk


4th MEAL
Pasta
Baby Carrots
Broccoli
1 c cottage cheese
Large water


5th MEAL
2 tuna on whole wheat
Milk
Yogart


6th MEAL
Grilled chicken
baby Carrots
broccoli
Malta

[bodyhard]

Meal 1
6 egg whites 2 whole
1c oatmeal
1c cottage cheese
2 s whole wheat bread
Diluted OJ

Meal 2
tuna on whole wheat
baby carrots
broccoli
1 c cottage cheese
banana
Milk


Meal 3
Brown rice
Steak
Large water
yogurt


Meal 4
PB san whole wheat
baby carrots
Broccoli
I c cottage cheese
Milk

Meal 5
Boiled chops
Pasta
Large water

Meal 6
2 tuna san whole wheat
Large water
yogurt

[bodyhard]

Decline BB bench
135lbs 10x, 225lbs 10x, 315lbs 8x

Incline bb bench
225lbs 8x, 225lbs 6x, 225lbs 7x

Flat BB bench
315lbs 8x, 365lbs 5x2

BB curls
80lbs, 10x, 120lbs 10x, 135lbs 6x, 185lbs 4x2

Hammer curls
35lbs 10x, 55lbs 6x, 65lbs 4x

Mil press
135lbs 10x, 225lbs 4x, 225lbs 4x

front lateral raises BB
80lbs 10x3

side lateral raises
35lbs 10x3

bent over lateral raises
35lbs 10x3

[bodyhard]

Vertical leg press (PL= 45lbs Plates per side)
2pl 15x, 4pl 10x, 6pl 10x 8pl 10x

Machine Squats
2pl 12x, 4pl 10x, 8pl 10x, 10pl 10x, 12pl 10x

Leg extension
100lbs 20x3

SLDL
135lbs 15x, 225lbs 10x, 315lbs 10x2

Leg curls
90lbs 15x, 135lbs 12x, 180lbs 6x

[bodyhard]

Meal 1
6 egg whites 2 whole
1c oatmeal
1c cottage cheese
2 s whole wheat bread
Diluted OJ

Meal 2
tuna on whole wheat
baby carrots
broccoli
1 c cottage cheese
banana
Milk


Meal 3
Boiled Pasta
Boiled Chops
Large water
yogurt


Meal 4
PB san whole wheat
baby carrots
Broccoli
I c cottage cheese
Milk

Meal 5
white rice
Beans
Broiled Chicken

Meal 6
2 tuna san whole wheat
Large water
yogurt

[bodyhard]

45 minutes cardio

[bodyhard]

1st MEAL
8 egg whites
1 c cottage cheese
1 c oatmeal
2 s whole wheat bread
glass of OJ diluted

2nd MEAL
brown rice
broiled chops
baby carrots
broccoli
yogart
Malta

3rd MEAL
2 Burgers on George Foreman grill
I c cottage cheese
glass of milk


4th MEAL
Pasta
Baby Carrots
Broccoli
1 c cottage cheese
Large water


5th MEAL
2 tuna on whole wheat
Milk
Yogart


6th MEAL
Grilled chicken
baby Carrots
broccoli
Malta

[bodyhard]

Weighted pull ups
BW 15x, 45lbs, 8x, 90lbs 8x, bw 21x

One arm DB rows
100lbs 10x, 150lbs 6x, 150lbs 6x,

Bent Over Rows
225lbs 10x, 275lbs 8x, 275lbs 8x, 135lbs 15x

Shrugs
225lbs 10x, 315lbs 10x, 375lbs 10x

Hiseman shrugs
400lbs 20x3

Skull crushers
100lbs 10x, 135lbs 8x, 165lbs 4x (almost got stuck)

Tricep press downs
Whole rack plus 8x2

[bodyhard]

45 minute cardio

[bodyhard]

Flat BB press
135lbs 15x, 225lbs 10x, 315lbs 8x, 365lbs 4x

Decline BB press
225lbs 10x, 315lbs 8x, 315lbs 8x

Incline DB press
80lbs 10x, 100lbs 8x, 110lbs 6x

One arm cable lateral raises
60lbs 12x3
Two arm Front cable raises
110lbs 12x3

Reverse peck deck
110lbs 12x3

Alternate DB curls
55lbs 12x3

Hammer DB Curls
65lbs 12x3

[bodyhard]

1st MEAL
8 egg whites
1 c cottage cheese
1 c oatmeal
2 s whole wheat bread
glass of OJ diluted

2nd MEAL
brown rice
broiled chops
baby carrots
broccoli
yogart
Malta

3rd MEAL
2 Burgers on George Foreman grill
I c cottage cheese
glass of milk


4th MEAL
Pasta
Baby Carrots
Broccoli
1 c cottage cheese
Large water


5th MEAL
2 tuna on whole wheat
Milk
Yogart


6th MEAL
Grilled chicken
baby Carrots
broccoli
Malta

[bodyhard]

Cardio 45 minutes

[user464444132bbg]

Hey, how did this get over here?! :) Nice to see you over here, BH!

Your workouts ROCK!!!

[bodyhard]

Fitty did me the favor :)

Squats,
Pole 25x, 135lbs 15x, 225lbs 15x, 315lbs 12x, 365lbs 10x, 405lbs 8x

Hack Squats
225lbs 12x, 315lbs 12x, 405lbs 8x

leg extensions
110lbs 25x2

Leg curls
90lbs 12x, 180lbs 12x, 225lbs 8x

SLDL
135lbs 10x, 225lbs 10x, 225lbs 15x

[Original Poster]

Nice Leg Day !


When is the contest you are targeting ?

[bodyhard]

Thanks Chi, my comp is late August, but having a hard time finding one that is truly natural, have several in mind. never been this nervous in my whole life......

[jocularric]

Good to see your journal here John. I'll be watching your quest and gleaning where I can. Nice amount of iron and steel moving around.

[pastorgbc]

Good to see you journal here.

Those are some strong and smart workouts. The diet lloks great as well. You certainly are eating big.

Good luck with the prep. You look well on your way to some great things.

Ray

[orca]

Stopped in to say hello! Nice journal, great workouts and nice diet. Looking forward to following this jornal.

[bodyhard]

1st MEAL
8 egg whites 1 solid
.5 cup of oatmeal
2 cups cottage cheese
1 slice whole wheat bread
OJ diluted
banana

2nd MEAL
Tuna on whole wheat
Cashews
baby carrots
Broccoli
water

3rd MEAL
Chicken breast
Baked potato
1 c cottage cheese
water

4th MEAL
pb on whole wheat
glass of milk

5th MEAL
Steak
1 c brown rice
Broccoli
baby carrots
1 c cottage cheese

6th MEAL
Tuna whole wheat
Yogurt
Malta

GYM
day Back, Traps and Tris

[bodyhard]

Pull-ups
bw 20x, 45lbs 15x, 90lbs 10x, 100lbs 8x2

Deadlifts
135lbs 15x, 225lbs 10x, 315lbs 8x, 405lbs 6x, 495lbs 1x3

One Arm DB rows
150lbs 10x5

BB shrugs
315lbs 10x3

DB shrugs
110lbs 12x3

Skull Crushers
110lbs 10x, 130lbs 8x, 150lbs 4x

Press Downs
100lbs 10x, 120lbs 8x, 120lbs 8x

Two Arm DB overhead extension
120lbs 10x3

[jtroster]

Impressive workout.

[jocularric]

Nice job on the iron John!

[bodyhard]

Impressive workout.


Nice job on the iron John!

Thanks fellas


1st MEAL
8 egg whites
1 c cottage cheese
glass of OJ diluted

2nd MEAL
brown rice
broiled chops
baby carrots
broccoli
yogart
Malta

3rd MEAL
2 Burgers on George Foreman grill
I c cottage cheese
glass of milk


4th MEAL
Chicken Breast
Baby Carrots
Broccoli
1 c cottage cheese
Large water


5th MEAL
2 tuna on whole wheat
Milk
Yogart


6th MEAL
Grilled chicken
baby Carrots
broccoli
Malta

[bodyhard]

45 minute cardio, man I really do hate this.

[bodyhard]

ABS (each set is rest pause till I hit 25 reps)

Hanging leg ups
Goal 25x5 Actual 1st, 25, 2nd 20, 3rd, 18, 4th 11, 5th 22

Lying straight legged raises
Goal 25x5 Actual 1st, 25, 2nd 10, 3rd 10 (too beat up to continue)

Machine Crunches
Goal 110lbs 25x5 Actual 110lbs 25x2 (Much harder than I thought)

Hyper extensions
Goal 45lbs 20x3 Actual Back too sore to attempt

CALVES
Standing calf raises (machine)
Goal 500lbs 25x5 Actual 500lbs 15x, (dropped the weight) 350lbs 20x3

Sitting calve raises
Goal 135lbs 25x3 Actual Skipped

Leg press calve raises (pls =45lbs)
Goal 10pls aside 20x3 Actual 10pls 15x2

FOREARMS
Sitting wrist curls
Goal 110lbs 20x3 Actual 90lbs 20x2

Reverse sitting wrist curls
Goal 70lbs 15x3 Actual 70lbs 10x3

Reverse curls
Goal 80lbs 12x3 Actual Skipped

Behind the back wrist curls
Goal 80lbs 12x3 Actual Skipped

Next month I will see if my goals are closer.......

[user464444132bbg]

Your flippin grocery bill must be outrageous! LOL!! :)

[bodyhard]

LOL try $300 a week on only my BB food! oops meant 300 a month, sorry my bad :)

[bodyhard]

Flat DB bench
50lbs 15x, 75lbs 12x 90lbs 10x, 110lbs 8x

Incline DB bench
95lbs 10x, 95lbs 8x, 100lbs 6x

Incline fly's
55lbs 12x3

BB curls
80lbs 15x, 100lbs 12x, 120lbs 10x, 140lbs 10x

Hammer Curls
35lbs 12x, 55lbs 10x 65lbs 8x

Seated Mil Presses
95lbs 15x, 135lbs 12x, 185lbs 8x, 225lbs 5x

BB Front Raises
70lbs 12x. 100lbs 8x 100lbs 12x

Side lateral Raises
30lbs 12x3

Bent Over Lateral Raises
40lbs 12x3

[user464444132bbg]

Awesome workout, BodyHard. :) Your weights amaze me.

[bodyhard]

Awesome workout, BodyHard. :) Your weights amaze me.

Honestly I don't think it's all that, if you see my routine, my training partner lifts almost everything I lift, he is 5'5" or 5'4" and weighs roughly about 150lbs-160lbs now

[bodyhard]

45 minute cardio, Honestly this is soooooo freaking boring!!!!!!!!!!!!!

[user464444132bbg]

45 minute cardio, Honestly this is soooooo freaking boring!!!!!!!!!!!!!

LMFAO!!! I take it you don't usually do a lot of cardio?

I hate it as well.

[SR800]

45 minute cardio, Honestly this is soooooo freaking boring!!!!!!!!!!!!!

You need to get a bike so you can ride the hood or get somewhere that you can watch a movie or something to take your mind off of the boredom. Even consider a jump rope in front of the TV. Your food intake is insane (in a good way) and your lifts are off the hook. I can't even imagine some of them.

[bodyhard]

LMFAO!!! I take it you don't usually do a lot of cardio?

I hate it as well.

No I don't do much cardio as a matter of fact this is the first time in all my years of training doing it.


You need to get a bike so you can ride the hood or get somewhere that you can watch a movie or something to take your mind off of the boredom. Even consider a jump rope in front of the TV. Your food intake is insane (in a good way) and your lifts are off the hook. I can't even imagine some of them.

Good ideas, I got an Ipod shuffle from my son for Fathers day so I am going to at least start listening to music that I enjoy that gym music sucks ass!

Thanks for the props on the lifts!

[bodyhard]

Meal 1
6 egg whites 2 whole
1c oatmeal
1c cottage cheese
2 s whole wheat bread
Diluted OJ

Meal 2
tuna on whole wheat
baby carrots
broccoli
1 c cottage cheese
banana
Milk


Meal 3
Brown rice
Steak
Large water
yogurt


Meal 4
PB san whole wheat
baby carrots
Broccoli
I c cottage cheese
Milk

Meal 5
Boiled chops
Pasta
Large water

Meal 6
2 tuna san whole wheat
Large water
yogurt


Gym
Chest, shoulders, Bi's

[jocularric]

Dude your diet is making me hungry. LOL Good work John!

[bodyhard]

Dude your diet is making me hungry. LOL Good work John!

LOL thanks man. Not easy eating the same thing day in and day out :(

[bodyhard]

1st MEAL
8 egg whites
1 c cottage cheese
glass of OJ diluted

2nd MEAL
brown rice
broiled chops
baby carrots
broccoli
yogart
Malta

3rd MEAL
2 Burgers on George Foreman grill
I c cottage cheese
glass of milk


4th MEAL
Chicken Breast
Baby Carrots
Broccoli
1 c cottage cheese
Large water


5th MEAL
2 tuna on whole wheat
Milk
Yogart


6th MEAL
Grilled chicken
baby Carrots
broccoli
Malta

NO GYM TODAY BACK IS REALLY SCREWED!!

[Jimislash]

Get that back looked at BH. Hopefully it is nothing that a good muscle relaxer and some hot baths won't fix, but just in case.

[bodyhard]

I am hoping it is muscle spasm but I was diagnosed with Arthritis on the spine several years ago so that gets me a little nervous sometimes.

[bodyhard]

Meal 1
6 egg whites 2 whole
1c oatmeal
1c cottage cheese
2 s whole wheat bread
Diluted OJ

Meal 2
tuna on whole wheat
baby carrots
broccoli
1 c cottage cheese
banana
Milk


Meal 3
Brown rice
Steak
Large water
yogurt


Meal 4
PB san whole wheat
baby carrots
Broccoli
I c cottage cheese
Milk

Meal 5
Boiled chops
Pasta
Large water

Meal 6
2 tuna san whole wheat
Large water
yogurt

No gym today back still very very sore that is 3 days and counting :(

[user464444132bbg]

No gym today back still very very sore that is 3 days and counting :(

:( :( :(

[bodyhard]

:( :( :(

:( is right, I am getting a little upset over this, I wish I could at least do upper body but even when I lay down (I tried it on my bench in the basement) my back is hurting.

And really not to get too personal the pain is going down to my testicles I think I have to go see a doctor as much as I hate it :(

[user464444132bbg]

:( is right, I am getting a little upset over this, I wish I could at least do upper body but even when I lay down (I tried it on my bench in the basement) my back is hurting.

And really not to get too personal the pain is going down to my testicles I think I have to go see a doctor as much as I hate it :(

Umm, yea, you better go see a doctor. My problem with doctors and back problems is they NEVER can tell you what is wrong. Of course if you have a slipped disc they should be able to see it on an xray or cat scan. But then their suggestion is surgery which is total BS. But you probably should go get it looked at. :(

{{{HUGS}}}

[bodyhard]

Umm, yea, you better go see a doctor. My problem with doctors and back problems is they NEVER can tell you what is wrong. Of course if you have a slipped disc they should be able to see it on an xray or cat scan. But then their suggestion is surgery which is total BS. But you probably should go get it looked at. :(

{{{HUGS}}}

Check your PM's

Meal 1
6 egg whites 2 whole
1c oatmeal
1c cottage cheese
2 s whole wheat bread
Diluted OJ

Meal 2
tuna on whole wheat
baby carrots
broccoli
1 c cottage cheese
banana
Milk


Meal 3
white rice
Chicken
Large water
yogurt


Meal 4
PB san whole wheat
baby carrots
Broccoli
I c cottage cheese
Milk

Meal 5
Dinner whatever the wife cooks

Meal 6
2 tuna san whole wheat
Large water
yogurt

[bodyhard]

Saw the doc last night, he said I should stop working out indefinitely! Yeah right!

[BergMuscle]

Saw the doc last night, he said I should stop working out indefinitely! Yeah right!

Oh, I can't see that happening.
Frankly, knowing your dedication to bodybuilding, that is not a response from the doc that will work for you. What are you really going to do?

[bodyhard]

Oh, I can't see that happening.
Frankly, knowing your dedication to bodybuilding, that is not a response from the doc that will work for you. What are you really going to do?

I am going to see a sports doctor, I went to the ER last night, he gave me some pills and said I should do heat compression and ice, some stretching. But then he said that I should give up bodybuilding (due to my arthritis on my spine) said that squatting was putting too much pressure (compression) on my spine.

But I have been diagnose with that about 10 years ago and ironically a chiropractor told me that my working out has slowed it down considerably that if I wasn't training it probably would have been worse by now. So go figure.

I am definitely not going to stop training :)

[user464444132bbg]

Just coming in here to drool. :D

[bodyhard]

Just coming in here to drool. :D

I think you know who is truly doing the drolling here ;)

[BergMuscle]

The sports doc sounds like a great idea. He or she should be used to guys like you (us) who would rather have an appendage cut off than give up pumping the iron.
I believe that stuff about weight training slowing the arthritis. At least once a week I hear something on the news about weight training slowing all kinds of bone and joint problems.
Maybe that's why some people put down bodybuilders - they know we could put a lot of medicine companies out of business. :D

[bodyhard]

The sports doc sounds like a great idea. He or she should be used to guys like you (us) who would rather have an appendage cut off than give up pumping the iron.
I believe that stuff about weight training slowing the arthritis. At least once a week I hear something on the news about weight training slowing all kinds of bone and joint problems.
Maybe that's why some people put down bodybuilders - they know we could put a lot of medicine companies out of business. :D

So true I am so freaking stubborn that even if this pain doesn't subside soon I am going to put on a weightlifting belt as tight as possible and go to the gym its been a week already!!!!!!!!!

At least I am trying to maintain my eating, but I feel small already :(

[bodyhard]

No diet today just winging it, it has been 5 days of no training, this really really sucks :(

[dbx]

No diet today just winging it......

Hey, don't feel so bad. This ^ is the way I've been going for the past 2 months :D

Sorry to hear what your doc recommends. I think a lot of docs tell guys in their 40's similar stuff.....but...you've got to be careful. At least get another opinion.

Btw, am I supposed to be bringing white or red to dinner next week?

[empresscat]

Hope this gets resolved and you're able to get back at it soon!

[redweston]

Hey BH, I sometimes think regular doc's don't understand the benifits of liftin or us at all, mine is always giving me a hard time about it. I asked him the last time how many 53 year old does he see in my shape? Good luck and----

Keeponpumpin!- ;)red

[user464444132bbg]

HAPPY BIRTHDAY JOHN! :)

Hope you have a great day! ;)

[bodyhard]

Hey, don't feel so bad. This ^ is the way I've been going for the past 2 months :D

Sorry to hear what your doc recommends. I think a lot of docs tell guys in their 40's similar stuff.....but...you've got to be careful. At least get another opinion.

Btw, am I supposed to be bringing white or red to dinner next week?

I fell ya on the diet man. I am getting another and better opinion :)

White wine will do and don't forget the Beers! :)

[bodyhard]

Hope this gets resolved and you're able to get back at it soon!

I hope so to Kat! Thanks!


Hey BH, I sometimes think regular doc's don't understand the benifits of liftin or us at all, mine is always giving me a hard time about it. I asked him the last time how many 53 year old does he see in my shape? Good luck and----

Keeponpumpin!- ;)red

I agree, and thanks!


HAPPY BIRTHDAY JOHN! :)

Hope you have a great day! ;)

Thanks and I am and it would have been better if you were here with me :D ;)

[user464444132bbg]

Thanks and I am and it would have been better if you were here with me :D ;)

You know I wish I could be. ;)

[bodyhard]

No diet today :(..........

[user464444132bbg]

You working out this week? How is your back?

[bodyhard]

You working out this week? How is your back?

No workouts and no diet, you know what I have been through, but mark my words, when I get back at it I am going all out 100% diet and 100% training, I am not going to let nothing get in my way I ma going to be committed and 100% focus...........

[bodyhard]

No diet no workout, want keep track of the days I miss

[user464444132bbg]

Hi sweet thang! ;) I know you'll be back at it soon and hitting it like you always have, if not harder. Can't wait to see your workouts again! :)

[bodyhard]

Not only will I post my workouts but I am going to post some progress pics as well if only to keep myself motivated!

[dbx]

No workouts and no diet, you know what I have been through, but mark my words, when I get back at it I am going all out 100% diet and 100% training, I am not going to let nothing get in my way I ma going to be committed and 100% focus...........

"A+" for attitude :cool:

[user464444132bbg]

Not only will I post my workouts but I am going to post some progress pics as well if only to keep myself motivated!

Ooooh yea! Pics!! :D

[bodyhard]

"A+" for attitude :cool:

It needs to carry over to the weight room and more importantly my diet! But stay tune I promise I wont let ya down!


Ooooh yea! Pics!! :D

They wont be the kind for you Muneca I have a private stash for you :D :D

[bodyhard]

back is starting to feel better could bend down slowly with no twitch or pinch or stiffness, bruises slowly going away I am hoping to be in the gym on Monday God willing.

[IR45N]

July's coming. New month, new motivation, new gains. Go for it!

[BergMuscle]

July's coming. New month, new motivation, new gains. Go for it!

Ditto that.

[bodyhard]

July's coming. New month, new motivation, new gains. Go for it!


Ditto that.

That is how I feel, I am putting the past in the past, July I am starting all over, my wife never really understands when I do that like say I missed my workout on Monday and then again on Tuesday for whatever reason. I will leave it go and start fresh the next Monday and just simply put that week behind me. I don't do that often though.

But I am going to do it on a much higher scale, leaving the last several months behind me July is a new beginning for my training going at it 100%!

One thing I know I do really well is dedicate myself to something 100%

[user464444132bbg]

They wont be the kind for you Muneca I have a private stash for you :D :D

:D :D :D

[bodyhard]

7th straight days no workouts :(

[bodyhard]

Tomorrow is the day!

[BergMuscle]

Tomorrow is the day!

Hoorah!!! :D Looking forward to seeing/reading how it goes.

[user464444132bbg]

Tomorrow is the day!

Yay! You are going to be kicking some ass!

I mean, not literally, right? :D

Love your AVi, they just keep gettin' better and better. ;)

[bodyhard]

Hoorah!!! :D Looking forward to seeing/reading how it goes.

My back is still bothering me some, I can not bend over and touch my chest against my thighs (I normally do this with ease) but I just got back from doing my bodybuilding shopping :)


Yay! You are going to be kicking some ass!

I mean, not literally, right? :D

Love your AVi, they just keep gettin' better and better.

I made a promise that those days are over with, unless you want me to put the beats on someone than that is a different story all together :D

You are the only person who can :o me :) thanks for the compliment

[bodyhard]

Need to start slow with the eating, for some reason whenever I stop eating for some time when I get back to it it is like I get full too fast and need to slowly work my way back to the amount per meal as well as working it back to 8 meals a day.

No supplements only food will add the supps when my meals get back to 6-8

1st MEAL

4 eggs whole
1/2 cup oatmeal
1/2 cup cottage cheese
1 slice whole wheat bread
glass of OJ


2nd MEAL
2 tuna on whole wheat
baby Carrots
Broccoli
1/2 cup cottage cheese

3rd MEAL
Pasta
banana
Large water

4th MEAL
Brown rice
Steak
1 cup cottage cheese
Large water

GYM
Chest, Bi's and Shoulders

I will see how my back feels.

[bodyhard]

No workout last night, went to the gym laid on the bench unracked the bar felt pressure on my back did 15 reps, loaded the bar, lifted the weight too much pressure and pain. I left better to wait till it gets better no sense in re-injuring myself one step forward and two steps back :( I will continue my diet though.

1st MEAL
4 eggs whole
1/2 cup oatmeal
1/2 cup cottage cheese
1 slice whole wheat bread
glass of OJ


2nd MEAL
2 PB on whole wheat
Banana
Yogurt
Glass of milk

3rd MEAL
2 pieces of steak
1c cottage cheese
baby carrots
Broccoli
Large water

4th MEAL
What ever is for dinner will update tonight.

[user464444132bbg]

Happy 4th sweet thing! ;) Hope you have a great day!

[bodyhard]

Happy 4th sweet thing! ;) Hope you have a great day!

Thank you sweetie right back at ya!!!

Woke up today and my back feels really good!!! YES!!! I will give it a few more days just to be on the safe side.

Diet today is a little off, but I will maintain the eating as best as I can today.

first meal of the day pictured here :D

[BergMuscle]

Good news about your back, John. Enjoy the 4th! :)

[TwiloMike]

Excellent news that your back is better! Big congrats. :)

[user464444132bbg]

Wow, that's a lot of food. That's probably about three meals worth of my calories! LOL!

Glad to hear your back is better! Awesome news! :)

[bodyhard]

Good news about your back, John. Enjoy the 4th! :)

Same to you bigman hope you have a wonderful 4th!


Excellent news that your back is better! Big congrats. :)

Thanks man you have no idea how frustrating this is!


Wow, that's a lot of food. That's probably about three meals worth of my calories! LOL!

Glad to hear your back is better! Awesome news! :)

Slowly but surely getting those calories up again, Back is at least 75% better!

[dbx]

first meal of the day pictured here :D

I swear to God, I don't see how someone can eat that much food first thing in the morning. Oh, I know you're not alone with that amount....I just couldn't do it, lol. That must fuel you for a couple of hours, at least! :)

[bodyhard]

I swear to God, I don't see how someone can eat that much food first thing in the morning. Oh, I know you're not alone with that amount....I just couldn't do it, lol. That must fuel you for a couple of hours, at least! :)

LOL right now since I am just getting back to eating it is fulling me up rather fast and I feel bloated for several hours but typically I am hungry again within 2-3 hours.

[bodyhard]

1st MEAL
4 eggs whole (had to back down from the 8 a little too much too fast)
1/2 cup oatmeal
1/2 cup cottage cheese
1 slice whole wheat bread
glass of OJ


2nd MEAL
2 PB on whole wheat
baby Carrots
Broccoli
Yogurt

3rd MEAL
Grilled chicken
backed Potato
1 cup cottage cheese
Large water

4th MEAL
Dinner will update tonight.

[bodyhard]

Some random pics I took with my phone off my bathroom mirror. Don't mind the shades I still have some bruises around my eyes from the fight. Also I have not shaved, so pardon the scrubby look, although someone told me I look hot :D

[BergMuscle]

Great gun shots. Love the shades. :cool:

[bodyhard]

Great gun shots. Love the shades. :cool:

thanks only wish they were to look kool not to hide my stupidity :(

[user464444132bbg]

You are HOT! Nice shots! :D

[bodyhard]

:) :)

[bodyhard]

Just got in from taking a drive with my drop top, night is really nice wind was very breezy, ski was clear I could see all the stars, beautiful night. Anyway the mood made me realize that life is so precious, and way too short. All this good feeling I stood on my porch, thanked God for all I have, and for my health I got down in a pushup position and knocked out 200 pushups in sets of 10, man do i feel good. Now I am going to go to bed.

[bodyhard]

1st MEAL
4 eggs whole
1/2 cup oatmeal
1/2 cup cottage cheese
1 slice whole wheat bread
glass of OJ


2nd MEAL
2 tuna on whole wheat
I c Cashew Nuts
Yogurt
Glass of milk

3rd MEAL
Broiled cops
Pasta
baby carrots
Broccoli
Large water

4th MEAL
White Rice
Red Bean
Chicken Cutlets
Light Salad
Large Water

[IR45N]

Just got in from taking a drive with my drop top, night is really nice wind was very breezy, ski was clear I could see all the stars, thanked God for all I have, and for my health I got down in a pushup position and knocked out 200 pushups in sets of 10, man do i feel good. Now I am going to go to bed.

Good for you! Hard to beat that. As to the followup menu posted; 3rd meal, I may be a sucker for asking but what the heck are 'broiled cops'. :eek: :D

[bodyhard]

Good for you! Hard to beat that. As to the followup menu posted; 3rd meal, I may be a sucker for asking but what the heck are 'broiled cops'. :eek: :D

LOL It is a typo should have read "Chops"

[bodyhard]

1st MEAL
4 eggs whole
1/2 cup oatmeal
1/2 cup cottage cheese
1 slice whole wheat bread
glass of OJ


2nd MEAL
2 tuna on whole wheat
baby Carrots
Broccoli
1/2 cup cottage cheese

3rd MEAL
Pasta
banana
Large water

4th MEAL
Brown rice
Steak
1 cup cottage cheese
Large water

[bodyhard]

CHEST, BI's & SHOULDERS

CHEST
Incline DB bench
55lbs 15x, 100lbs 10x 100lbs 10x, 100lbs 10x

Flat DB bench
100lbs 10x, 100lbs 10x, 100lbs 10x

Dips BW+25lbs
25lbs 10x, 25lbs 10x, 25lbs 10x

BICEPS
BB curls EZ bar
120lbs 10x, 120lbs 10x, 120lbs 10x

SHOULDERS
Side Lateral Raises
30lbs 10x, 30lbs 10x, 30lbs 10x

Front Lateral Raises
30lbs 10x, 30lbs 10x 30lbs 10x


Back felt pretty good didn't do my normal routine but had a good workout nonetheless

[pastorgbc]

Good to see you hitting the iron again.

That's some excellent intensity for the first day back. I hope the back holds out for you.

Ray

[V-240]

"Broiled Cops" haha, for the minute there, I thought UH OH, he's in trouble again, now he's eating police officers. :D

[user464444132bbg]

Yay! :D You're back at it!

Nice workout, John! Hope the back is ok today.

[bodyhard]

Good to see you hitting the iron again.

That's some excellent intensity for the first day back. I hope the back holds out for you.

Ray

I know my lower body is where it is going to be affected, not planing on doing squats, SLDL, Deadlifts or BOR for some time.


"Broiled Cops" haha, for the minute there, I thought UH OH, he's in trouble again, now he's eating police officers. :D

LOL I would.... female officers :D


Yay! :D You're back at it!

Nice workout, John! Hope the back is ok today.

Thanks Muneca, back feels pretty decent this morning

[bodyhard]

1st MEAL
4 eggs whole
1/2 cup oatmeal
1/2 cup cottage cheese
1 slice whole wheat bread
glass of OJ


2nd MEAL
2 tuna on whole wheat
I c Cashew Nuts
Yogurt
Glass of milk

3rd MEAL
1 cup white rice
red beans
2 slices of steak
baby carrots
broccoli
large water

4th MEAL
Chicken breast
baked potato
Yogurt
banana
Milk

[quijibo]

Is this the same bodyhard from forcedrep? I remember you. You were the only person who ate like me, as in ridiculous amounts. I'm up to about 6,000 to 7,000 cal a day just to maintain my small ass.

[bodyhard]

Is this the same bodyhard from forcedrep? I remember you. You were the only person who ate like me, as in ridiculous amounts. I'm up to about 6,000 to 7,000 cal a day just to maintain my small ass.

Yep thats me the one and only :D Whats up man? there are some forcedrep guys here as well, not too many though.

Yesterdays workout

Quads & Hams
No bb squats or SLDL not for a while at least

Leg press (plates = aside)
2pl 15x, 4pl 12x, 6pl 12x, 8pl 12x, 10pl 8x 12pl 6

Hack Squats
2pl 10x, 4pl 8x, 4pl 6x (this hurt my back just a little)

Vertical Squats (upside down squats)
2pl 10x, 4pl 10x, 5pl 6x

Leg curls
90lbs 10x, 135lbs 10x, 180lbs 5x

[bodyhard]

1st MEAL
6 eggs 1 whole
1 cup oatmeal
1 cup cottage cheese
2 slices whole wheat bread
glass of OJ


2nd MEAL
2 tuna on whole wheat
baby Carrots
Broccoli
1/2 cup cottage cheese
Malta

3rd MEAL
2 pieces chicken cutlets
salad (no dressing)
Yogurt
Large water

4th MEAL
Brown rice
Steak
1 cup cottage cheese
Large water

[bodyhard]

I have moved my comp date, no way will I be able to place well in August at this point, looking for something in October or November.

[user464444132bbg]

I have moved my comp date, no way will I be able to place well in August at this point, looking for something in October or November.

I say you come pose for me and I'll be the judge of that! :D

[bodyhard]

I say you come pose for me and I'll be the judge of that! :D

Pose and then some.................

[user464444132bbg]

Pose and then some.................

Yea that! :D

[bodyhard]

Back, Traps & Triceps

No deadlifts, bent Over BB Rows, for some time back is feeling better
BACK
Pullups
bw 15x, bw+45lbs 10x, bw+45lbs 10x, bw+45lbs 10x

Cable seated rows
165lbs 15x, 225lbs 10x, 225lbs 10x 225lbs10x

One arm DB rows
65lbs 15x, 100lbs 8x, 100lbs 8x 100lbs 8x

TRAPS
DB Shrugs
100lbs 15x, 100lbs 15x, 100lbs 15x

TRICEPS
Two arm DB overhead extension
75lbs 10x, 100lbs 10x, 120lbs 8x

Tricep pressdowns
100lbs 10x, 100lbs 10x, 100lbs 10x

[bodyhard]

Meals for today
added two MRP's to slowly get used to the added calories/food intake

1st MEAL
6 eggs 1 whole
1 cup oatmeal
1 cup cottage cheese
2 slices whole wheat bread
glass of OJ


2nd MEAL
2 tuna on whole wheat
baby Carrots
Broccoli
1/2 cup cottage cheese
banana

3rd MEAL
MRP

4th MEAL
Brown rice
Steak
1 cup cottage cheese
Large water

5th MEAL
Boiled pasta
Pollo Quisado Have no idea how to say this in English but it is chicken in a stew but it is not chicken stew ;)
Yogurt
Water

6th MEAL
MRP

[user464444132bbg]

Sweet workout! ;) Bet you are loving being back at it.


Pollo Quisado [color=red]Have no idea how to say this in English but it is chicken in a stew but it is not chicken stew

LMAO! :)

[bodyhard]

Yes I am, worked out in a tank top to see where I am at, I have to say didn't look too bad :)

[user464444132bbg]

Yes I am, worked out in a tank top to see where I am at, I have to say didn't look too bad :)

:D Stop it, you're making me drool again.

[bkeithb]

Learning that I need to eat more looking at your posts, BH!

[bodyhard]

Learning that I need to eat more looking at your posts, BH!

Yeah diet is key man 70% diet, 20% Sleep/rest and 10% training

I haven't forgotten about you, and I am glad you found a routine, work on that, when I give you my routine incorporate that after your routine, see how it works for you, I know you will be pleasantly surprise :D

[bkeithb]

Yeah diet is key man 70% diet, 20% Sleep/rest and 10% training

I haven't forgotten about you, and I am glad you found a routine, work on that, when I give you my routine incorporate that after your routine, see how it works for you, I know you will be pleasantly surprise :D

Thanks BH - feel free to check out my new journal and critique away. BTW - I bought an olympic BB yesterday to start doing DL's with. I still have to use the Smith machine for squats (safety, etc.) but can do DL's with the olympic BB. I really like the range of motion I got yesterday. DL'd 238 (which is heavy for me) :)

I think as far as diet goes - after allowing myself to balloon to over 200lbs (FAT!!) and then loosing so much and getting to 160 range, it's hard to force myself to eat a lot for fear of getting fat again. I DO eat cleanly. Almost no cheating. But forcing myself to eat large amounts is harder. I'll have to work on that. I think it's a psychological thing with me.

Look forward to seeing what you cook up for me :) Thanks!

[golfGirl]

Your future's so bright you gotta wear shades :cool: Now keep other peoples fists off your face, OK :)

And that picture of your breakfast.....OMG http://i165.photobucket.com/albums/u55/BJ_BOBBI_JO9/Medical%20health%20sick%20ill%20related/faint.gif

[bodyhard]

Thanks BH - feel free to check out my new journal and critique away. BTW - I bought an olympic BB yesterday to start doing DL's with. I still have to use the Smith machine for squats (safety, etc.) but can do DL's with the olympic BB. I really like the range of motion I got yesterday. DL'd 238 (which is heavy for me) :)

I think as far as diet goes - after allowing myself to balloon to over 200lbs (FAT!!) and then loosing so much and getting to 160 range, it's hard to force myself to eat a lot for fear of getting fat again. I DO eat cleanly. Almost no cheating. But forcing myself to eat large amounts is harder. I'll have to work on that. I think it's a psychological thing with me.

Look forward to seeing what you cook up for me :) Thanks!
Will do, I really can't see how you could do squats on a SM, it locks you into a grove and actually could be counter-productive. Why don't you try doing BB squats but very light and see the difference, That is key full ROM.

You need to feed your "muscles" because if you do not eat sufficient protein, your body will attack your muscle for "energy" instead of your fat. The body works in survival mode when you are working out and your body does NOT need muscle to survive but it does need "fat" for energy. So if you are not adequately feeding your body yet you are training, guess what? The body will say "Hey leave the fat, he is not feeding us enough we don't know when we will need the fat for energy, hey look here muscle, we could use this in the meantime for energy" And guess again, you got it, you will continue to have high bodyfat and lesser muscle, if you eat less.



Your future's so bright you gotta wear shades :cool: Now keep other peoples fists off your face, OK :)

And that picture of your breakfast.....OMG http://i165.photobucket.com/albums/u55/BJ_BOBBI_JO9/Medical%20health%20sick%20ill%20related/faint.gif

LOL bright future huh? Don't you like my breakfast?

[bkeithb]

Will do, I really can't see how you could do squats on a SM, it locks you into a grove and actually could be counter-productive. Why don't you try doing BB squats but very light and see the difference, That is key full ROM.

You need to feed your "muscles" because if you do not eat sufficient protein, your body will attack your muscle for "energy" instead of your fat. The body works in survival mode when you are working out and your body does NOT need muscle to survive but it does need "fat" for energy. So if you are not adequately feeding your body yet you are training, guess what? The body will say "Hey leave the fat, he is not feeding us enough we don't know when we will need the fat for energy, hey look here muscle, we could use this in the meantime for energy" And guess again, you got it, you will continue to have high bodyfat and lesser muscle, if you eat less.

Thanks again BH - I've, of course, read what you say about diet many places and beleive it intellectually. It's just forcing myself to DO IT (Ha) ... and getting over the psychological fear of ballooning up again. I'll suck it up ... and EAT! (Ha)

And I believe what you say about squats on the SM to be true as well. My trouble is that I workout alone (at home) and without a spotter, it's impossible to do squats at any significant weight. I could attempt some squats with the new BB at very low weights, and feel the difference, though. I'd not want to go any heavier that around 100lbs or so, though. Maybe I can modify my SM with some sort of "S" hooks to become a squat rack? Dunno?

Thanks again for the advice!

[bodyhard]

Thanks again BH - I've, of course, read what you say about diet many places and beleive it intellectually. It's just forcing myself to DO IT (Ha) ... and getting over the psychological fear of ballooning up again. I'll suck it up ... and EAT! (Ha)

And I believe what you say about squats on the SM to be true as well. My trouble is that I workout alone (at home) and without a spotter, it's impossible to do squats at any significant weight. I could attempt some squats with the new BB at very low weights, and feel the difference, though. I'd not want to go any heavier that around 100lbs or so, though. Maybe I can modify my SM with some sort of "S" hooks to become a squat rack? Dunno?

Thanks again for the advice!

No disrespect, but what is the fear of doing squats without a spotter? Before I joined a gym I squatted at home alone for 10 years, I had a squat rack but no rails just a rack to have the weight above my shoulders.

As long as you do not attempt 1rm I see no reason why you can not do regular BB squats with a decent weight for 8-10 reps. if the weight gets too heavy (which I highly doubt this will ever happen) just throw it backwards.

[bkeithb]

No disrespect, but what is the fear of doing squats without a spotter? Before I joined a gym I squatted at home alone for 10 years, I had a squat rack but no rails just a rack to have the weight above my shoulders.

As long as you do not attempt 1rm I see no reason why you can not do regular BB squats with a decent weight for 8-10 reps. if the weight gets too heavy (which I highly doubt this will ever happen) just throw it backwards.

That's the prob - I don't have anything to rest the BB, once it's loaded, to get underneath it and get in squat stance. I'd have to lift it up and over my head, rest it on my shoulders, do a set of squats, and then lift it up and over my head again and rest it on the floor. Then do it all over again.

Just seems a little dangerous to me. :(

[bodyhard]

That's the prob - I don't have anything to rest the BB, once it's loaded, to get underneath it and get in squat stance. I'd have to lift it up and over my head, rest it on my shoulders, do a set of squats, and then lift it up and over my head again and rest it on the floor. Then do it all over again.

Just seems a little dangerous to me. :(

Ohh no, in that case stick to the SM.

[namtrag]

YO BH! Looking good man!. I am back again, fat again, but working on it. Up to 203 from 189 in the avatar, and it's all around the sides. I ain't giving up though.

[bodyhard]

YO BH! Looking good man!. I am back again, fat again, but working on it. Up to 203 from 189 in the avatar, and it's all around the sides. I ain't giving up though.

I can't picture you giving up! Rock and roll baby rock and roll!!

[SeaSiren]

Thought I'd drop in to say hello! :)

[bodyhard]

Thought I'd drop in to say hello! :)

Hey nice to see you in my journal! :) Any tips for me?

[SeaSiren]

Hey nice to see you in my journal! :) Any tips for me?


lol, not yet :D

[bkeithb]

Ohh no, in that case stick to the SM.

I will. SM squats are better than no squats (ha). However, I really like doing the DL's with the olympic BB now.

Thanks for the advice - BH

[bodyhard]

lol, not yet :D
Then when?? :D


I will. SM squats are better than no squats (ha). However, I really like doing the DL's with the olympic BB now.

Thanks for the advice - BH

Definitely, I thought you didn't do them for fear of getting stuck, but not having a rack that is a totally different story.

Stick with the deads on the BB much much better than the SM

[SeaSiren]

Then when?? :D


I'll let you know, lol

[bodyhard]

I'll let you know, lol

hmm is that fair? :)

[bodyhard]

Abs, Calves & Forearms

ABS
Hanging leg raises (K=knees up SL=straight leg)
1st 10xK10SL, 2nd 10xK10xSL, 3rd 10xK10SL 4th 10xK10SL

Lying leg raises
1st 10xK10xSL, 2nd 10xK10xSL, 3rd 10xK10xSL

Machine crunches
100lbs 15x, 100lbs 15x, 100lbs 15x

CALVES
standing calve raises
300lbs 20x,400lbs 15x, 500lbs 15x

Sitting calve raises
90lbs 20x, 115lbs 20x, 115lbs 20x

Leg press calve raises (PL=45lbs plates per-side)
4pl 20x, 6pl 20x, 8pl 15x

FOREARMS
Wrist curls
110lbs 20x, 110lbs 20x, 110lbs 10x

Reverse wrist curls
40lbs 20x, 40lbs 15x, 40lbs 10x (This exercise is freaking hard!)

Behind the back wrist curls
80lbs 15x 80lbs 15x, 80lbs 15x

[user464444132bbg]

Abs, Calves & Forearms

ABS
Hanging leg raises (K=knees up SL=straight leg)
1st 10xK10SL, 2nd 10xK10xSL, 3rd 10xK10SL 4th 10xK10SL

Lying leg raises
1st 10xK10xSL, 2nd 10xK10xSL, 3rd 10xK10xSL

Machine crunches
100lbs 15x, 100lbs 15x, 100lbs 15x

CALVES
standing calve raises
300lbs 20x,400lbs 15x, 500lbs 15x

Sitting calve raises
90lbs 20x, 115lbs 20x, 115lbs 20x

Leg press calve raises (PL=45lbs plates per-side)
4pl 20x, 6pl 20x, 8pl 15x

FOREARMS
Wrist curls
110lbs 20x, 110lbs 20x, 110lbs 10x

Reverse wrist curls
40lbs 20x, 40lbs 15x, 40lbs 10x (This exercise is freaking hard!)

Behind the back wrist curls
80lbs 15x 80lbs 15x, 80lbs 15x

How do you do behind the back wrist curls??? I can't even picture it.

And the reverse wrist curls were probably freaking hard because you used 40# on them! :eek: LOL!

Nice workout! :D

[bodyhard]

How do you do behind the back wrist curls??? I can't even picture it.

And the reverse wrist curls were probably freaking hard because you used 40# on them! :eek: LOL!

Nice workout! :D

Behind the back wrist curls:

Stand in front of a barbell, barbell should be by your ankles, squat down, pick up the bar, palms facing away from your body. stand up. The bar should be by your butt at this point. Curl the weight up with your wrist, very very good exercise for your forearms.

40lbs should not have felt that heavy :eek:

[user464444132bbg]

Behind the back wrist curls:

Stand in front of a barbell, barbell should be by your ankles, squat down, pick up the bar, palms facing away from your body. stand up. The bar should be by your butt at this point. Curl the weight up with your wrist, very very good exercise for your forearms.

40lbs should not have felt that heavy :eek:

I bet those burn like crazy. I'll have to try them.

[2bbig]

Some pretty nifty workouts, how is your back holding up?

[bodyhard]

Some pretty nifty workouts, how is your back holding up?

Thanks man back is pretty good, hopefully in the next two weeks I will test it out by doing my squats, deads, SLDL, mil press and bent over rows

[bodyhard]

I bet those burn like crazy. I'll have to try them.


Yes they do, but keep in mind the burning sensation you feel is not an indication of growth just lactic acid building up in the muscle. But yes they are a very good forearm exercise let me know if you try them.

[bodyhard]

Early morning cardio

45 minutes

This is truly so boring maybe I will get a bike and ride outside

[SR800]

Very impressive weights for the calfs, I am limited by my equipment in my basement and balancing on 2 gang nailed 2x4 's with more than 308lbs on my shoulders makes me nervous :)

[bodyhard]

Very impressive weights for the calfs, I am limited by my equipment in my basement and balancing on 2 gang nailed 2x4 's with more than 308lbs on my shoulders makes me nervous :)

Damn! That is scary! Ever tried doing seated calve raises? Sit at the end of a chair, roll up a towel or something very thick on your knees/thighs place the bb across your knees and start repping!! I used to do that at home when I didn't have any equipment :D

[bodyhard]

Supplements I am purchasing this weekend:

MuscleMilk
Creatine
EAS MRP's
Glutamine
Mutli-Vi
Omega 3,6,9
Gluc/Con
BCAA

[bodyhard]

1st MEAL
8 eggs 1 whole
1 cup oatmeal
1 cup cottage cheese
2 slices whole wheat bread
glass of OJ


2nd MEAL
2 tuna on whole wheat
baby Carrots
Broccoli
1 cup cottage cheese
banana

3rd MEAL
MRP

4th MEAL
Turkey breast
Baked potato
1 cup cottage cheese
Large water

5th MEAL
Salmon
Salad
Yogurt
Water

6th MEAL
MRP

[namtrag]

Dude, I wish I could eat like that. I think you are up to my daily calories after meal 3!

Your supplement list looks good, I take most of them too. One additional one my chiro has me taking is DHEA, I am not sure exactly what it does, I think it's supposed to help your body produce more testosterone.

[bkeithb]

Dude, I wish I could eat like that. I think you are up to my daily calories after meal 3!.

Yeah - what he said! :D

[bodyhard]

Dude, I wish I could eat like that. I think you are up to my daily calories after meal 3!

Your supplement list looks good, I take most of them too. One additional one my chiro has me taking is DHEA, I am not sure exactly what it does, I think it's supposed to help your body produce more testosterone.

I am gonna up my meals to 8 pretty soon. I have taken DHEA didn't really do anything for me, lt me know how it works for you.


Yeah - what he said! :D

Like I said soon it will be 8 :D

[golfGirl]

Early morning cardio

45 minutes

This is truly so boring maybe I will get a bike and ride outside

I can sooo relate!! Once I've been on any piece of cardio equipment for more than 20 minutes I need a lobotomy http://i90.photobucket.com/albums/k264/beatnikstef/boredsmiley.gif

Do you have an iPod? That seems to add another 10-15 minutes of distraction for me ;)

[bodyhard]

I can sooo relate!! Once I've been on any piece of cardio equipment for more than 20 minutes I need a lobotomy http://i90.photobucket.com/albums/k264/beatnikstef/boredsmiley.gif

Do you have an iPod? That seems to add another 10-15 minutes of distraction for me ;)

Yeah but even that doesn't help the boredom :(

[user464444132bbg]

How the hell did golfgirl put that smilie in here????

I WANT TO KNOW HOW TO DO THAT!!

Hi sweetie! Hope your day is going well. Loved talking to you earlier, hope you can call me again. ;)

[bodyhard]

How the hell did golfgirl put that smilie in here????

I WANT TO KNOW HOW TO DO THAT!!

Hi sweetie! Hope your day is going well. Loved talking to you earlier, hope you can call me again. ;)

Hmm why don't you ask her :D

Day is going great especially after speaking with you, ;)

[quijibo]

Jeez, I wish I looked that muscular when I was 185. I find it funny that I relate more to people from Forced Rep who are over 35, even though I'm 26. Meh, I feel like 50 anyways.

[bodyhard]

Jeez, I wish I looked that muscular when I was 185. I find it funny that I relate more to people from Forced Rep who are over 35, even though I'm 26. Meh, I feel like 50 anyways.

The grass is always greener on the other side man!

Threw in a quick arm workout today, don't normally do this but I am feeling really good and my routine was a little out of whack this week

Biceps
Standing BB curls
95lbs 15x, 135lbs 10x, 185lbs 6x

Incline db curls
35lbs 10x, 40lbs 10x, 50lbs 6x

Alternate db curls
45lbs 10x, 55lbs 10x, 55lbs 10x

Hammer db curls
55lbs 10x, 65lbs 5x,

Triceps
Close Grip Bench
185lbs 10x, 205lbs 8x, 205lbs 8x

Skull crushers
110lbs 10x, 120lbs 10x, 130lbs 10x

Dips
45lbs 10x, 90lbs 8x, 90lbs 8x

BO Overhead Rope Ext
70lbs 15x, 70lbs 15x, 70lbs 15x

Man my arms were pumped like crazy looked like synthol! :D :D

[user464444132bbg]

The grass is always greener on the other side man!

Threw in a quick arm workout today, don't normally do this but I am feeling really good and my routine was a little out of whack this week

Biceps
Standing BB curls
95lbs 15x, 135lbs 10x, 185lbs 6x

Incline db curls
35lbs 10x, 40lbs 10x, 50lbs 6x

Alternate db curls
45lbs 10x, 55lbs 10x, 55lbs 10x

Hammer db curls
55lbs 10x, 65lbs 5x,

Triceps
Close Grip Bench
185lbs 10x, 205lbs 8x, 205lbs 8x

Skull crushers
110lbs 10x, 120lbs 10x, 130lbs 10x

Dips
45lbs 10x, 90lbs 8x, 90lbs 8x

BO Overhead Rope Ext
70lbs 15x, 70lbs 15x, 70lbs 15x

Man my arms were pumped like crazy looked like synthol! :D :D

Ahhhh, so that's what you were doing instead of calling me again! ;)

You are really cranking out the workouts. Amazing, that's all I can say.

http://i102.photobucket.com/albums/m94/Fitnessfreak366/blowkiss.gif

[bodyhard]

Feeling stronger and stronger on my back, once I am fully 100% comfortable I will do a Morning afternoon split.

I did call you you couldn't talk, :D :D

[user464444132bbg]

Feeling stronger and stronger on my back, once I am fully 100% comfortable I will do a Morning afternoon split.

I did call you you couldn't talk, :D :D

I know. :( I meant earlier in the afternoon.

So what will your workouts look like with a morning/afternoon split? Will you be working out every day that way???

[bodyhard]

I know. :( I meant earlier in the afternoon.

So what will your workouts look like with a morning/afternoon split? Will you be working out every day that way???

My split will be:
MONDAY
Morning Chest and Back
Evening Quads and Hams

TUESDAY
Cardio

WEDNESDAY
Morning Bis, Tris & Forearms
Evening Abs and Calves

THURSDAY
Cardio

FRIDAY
Quads and Hams

Then the following week Chest and Back will be done twice a week, then Bi and tris, forearms twice a week, so fourth and so on till every body part gets hit twice a week total of four weeks then back to my regular routine.

[orca]

Some very impressive workouts going on in here. That's a whole lot of eating and very disciplined....awesome! You look incredible! Great job!

[bodyhard]

Some very impressive workouts going on in here. That's a whole lot of eating and very disciplined....awesome! You look incredible! Great job!

Thanks Orc!!

CHEST & SHOULDERS

CHEST
Incline DB bench
55lbs 15x, 100lbs 10x 100lbs 10x, 100lbs 10x

Flat DB Bench
100lbs 10x, 100lbs 10x, 100lbs 10x

Decline BB bench
135lbs 15x, 185lbs 10x, 225lbs 8x 275lbs 8x


SHOULDERS
Front DB Lateral Raises
30lbs 10x, 30lbs 10x, 30lbs 10x

Side DB Lateral Raises
30lbs 10x, 30lbs 10x 30lbs 10x

Bent Over DB Lateral Raises
30lbs 10x, 30lbs 10x 30lbs 10x

[bodyhard]

I have to admit my wife bought Chinese food tonight and I ate a whole order of hot chicken wings with pork fried rice man was it good!!!!

[MetFan]

Not gonna make a difference with your training. Very impressed BH. Good consistent WO and now you are going into double's. Very taxing but I think you have the mental fortitude to sustain it. i used to do doubles when I was eating that much, hell you pretty much have too or you will just bloat out. Looking forward to the rest of your journey. you look great, sure wish I still did. i am about 6 months to a year, I think, of looking like my former self.

[jocularric]

Nice job on the chest there John! Do you get the DOMS very often?

[bodyhard]

Not gonna make a difference with your training. Very impressed BH. Good consistent WO and now you are going into double's. Very taxing but I think you have the mental fortitude to sustain it. i used to do doubles when I was eating that much, hell you pretty much have too or you will just bloat out. Looking forward to the rest of your journey. you look great, sure wish I still did. i am about 6 months to a year, I think, of looking like my former self.

I will only do the doubles for short period of time, I like to mix things up a bit.

If that is you on the AV I have no idea what you are talking about, you look great!


Nice job on the chest there John! Do you get the DOMS very often?

Hmm I have no idea what are DOMS, can you be more specific please ;)

No diet today weekend just winging it.

Cardio this AM 45 minutes.

[SR800]

mmmmmmmmmm fork pied wice berry guud sir

you no come buffet anymore, eat much food, home now!

That dumbell work is nuts, you are a freakin animal!

[bodyhard]

mmmmmmmmmm fork pied wice berry guud sir

you no come buffet anymore, eat much food, home now!

That dumbell work is nuts, you are a freakin animal!

:D :D Man I am not gonna front shat **** was good LOL

Thanks for the props!

[bodyhard]

1 hour cardio today

[2bbig]

Thanks Orc!!

CHEST & SHOULDERS

CHEST
Incline DB bench
55lbs 15x, 100lbs 10x 100lbs 10x, 100lbs 10x

Flat DB Bench
100lbs 10x, 100lbs 10x, 100lbs 10x

Decline BB bench
135lbs 15x, 185lbs 10x, 225lbs 8x 275lbs 8x


SHOULDERS
Front DB Lateral Raises
30lbs 10x, 30lbs 10x, 30lbs 10x

Side DB Lateral Raises
30lbs 10x, 30lbs 10x 30lbs 10x

Bent Over DB Lateral Raises
30lbs 10x, 30lbs 10x 30lbs 10x

Great chest pounding there BH, how were your shoulders after the pounding they just took?

[IronIc]

Hi bodyhard!

I just wanted to pop in and take a look at your workouts. Holy cow, man! :eek: :D

The Chinese buffet sounds yummy. I haven't eaten at a Chinese restuarant FOREVER because the fried stuff is too tempting! :o

I will let you know how the pre-squat extensions work for me tomorrow.

Have a nice evening :)

[jocularric]

Hmm I have no idea what are DOMS, can you be more specific please ;)
DOMS--Delayed Onset Muscle Soreness -- this is the pain you feel one to two days after a brutal workout. It's usually worse the second day than it is the first day afterward.

I think with that chest pounding you did I would have a hard time doing much more the next day than sitting in a corner moaning.

[bodyhard]

DOMS--Delayed Onset Muscle Soreness -- this is the pain you feel one to two days after a brutal workout. It's usually worse the second day than it is the first day afterward.

I think with that chest pounding you did I would have a hard time doing much more the next day than sitting in a corner moaning.

ohh I call that LAG day happens less and less the more you train Thank God for that :D

[bodyhard]

Great chest pounding there BH, how were your shoulders after the pounding they just took?

Man my shoulders were explosive to say the least. Taking off my shirt was a freaking hassle, wish I always felt that big :)


Hi bodyhard!



I just wanted to pop in and take a look at your workouts. Holy cow, man! :eek: :D

The Chinese buffet sounds yummy. I haven't eaten at a Chinese restuarant FOREVER because the fried stuff is too tempting! :o

I will let you know how the pre-squat extensions work for me tomorrow.

Have a nice evening :)

:) please keep me posted on that. Thanks for popping in!

[bodyhard]

BACK
Pullups
bw 15x, bw+45lbs 10x, bw+45lbs 10x, bw+45lbs 10x

Seated cable Rows
165lbs 15x, 225lbs 10x, 225lbs 10x 225lbs10x

One arm DB rows
65lbs 15x, 100lbs 8x, 100lbs 8x 100lbs 8x

CHEST
Flat DB bench
55lbs 15x, 100lbs 10x 100lbs 10x, 100lbs 10x

Incline DB bench
100lbs 10x, 100lbs 10x, 100lbs 10x

Decline BB Bench
135lbs 15x, 185lbs 10x, 225lbs 8x 275lbs 8x

[bodyhard]

No supplements as of yet, next week I will start taking MuscleMilk, Creatine etc etc

1st MEAL
8 eggs 1 whole
1 cup oatmeal
1 cup cottage cheese
2 slices whole wheat bread
glass of OJ


2nd MEAL
2 tuna on whole wheat
baby Carrots
Broccoli
1 cup cottage cheese
banana

3rd MEAL
MRP

4th MEAL
Turkey breast
Baked potato
1 cup cottage cheese
Large water

5th MEAL
1 cup brown rice
2 p chicken
baby carrots
Broccoli
Yogurt
Water

6th MEAL
MRP

[justtryn]

Damn, BH - strong workouts you've got going on in here. Way to go!

I think this is the first time I've visited your journal - impressive. How long till the comp?

[bodyhard]

Damn, BH - strong workouts you've got going on in here. Way to go!

I think this is the first time I've visited your journal - impressive. How long till the comp?

It was in August but I had some personal problems and I had to push it back some, not sure now, but I am hopefully looking in Nov. It sucks and it is really frustrating, but I a learning alot from all the reading on the shows and talking to people in my gym who have competed. I need to go to watch a show now to get a first hand experience, never been to one

[SeaSiren]

Damn, BH - strong workouts you've got going on in here. Way to go!


agreed! :)

[bodyhard]

agreed! :)

Still no input yet? I am still waiting :D :D

[user464444132bbg]

BACK
Pullups
bw 15x, bw+45lbs 10x, bw+45lbs 10x, bw+45lbs 10x

Seated cable Rows
165lbs 15x, 225lbs 10x, 225lbs 10x 225lbs10x

One arm DB rows
65lbs 15x, 100lbs 8x, 100lbs 8x 100lbs 8x

CHEST
Flat DB bench
55lbs 15x, 100lbs 10x 100lbs 10x, 100lbs 10x

Incline DB bench
100lbs 10x, 100lbs 10x, 100lbs 10x

Decline BB Bench
135lbs 15x, 185lbs 10x, 225lbs 8x 275lbs 8x

Dang, nice workout. Your weights amaze me.

I'd love to watch you workout. http://i102.photobucket.com/albums/m94/Fitnessfreak366/drool.gif

See there, I did find a drooling smilie! :D

[bodyhard]

Dang, nice workout. Your weights amaze me.

I'd love to watch you workout. http://i102.photobucket.com/albums/m94/Fitnessfreak366/drool.gif

See there, I did find a drooling smilie! :D

Watch me? nah we can workout/sweat together :D ;)

[fitnessman]

BACK
One arm DB rows
65lbs 15x, 100lbs 8x, 100lbs 8x 100lbs 8x


BH, just poping in and making everyone is playing nice in the all the journals....

This kinda jumped out at me. You should be pulling more on these bro. That first set with the 65lb was a waste after all the previous back work. With your strength levels I can't see 100lbs being enough to stimulate much.

[bodyhard]

BH, just poping in and making everyone is playing nice in the all the journals....

This kinda jumped out at me. You should be pulling more on these bro. That first set with the 65lb was a waste after all the previous back work. With your strength levels I can't see 100lbs being enough to stimulate much.

My typical weight is 140 without straps and roughly 190-200lbs with straps but my lower back is really bad right now and I am not taking any chances.

Also normally I do my one arm rows with my feet apart slightly bent over my free arm resting on the inside of my thigh, then I pull toward my lower abs, but right now I am doing it the old traditional way with my arm and leg up on a bench for added stability on my lower back.

Thanks for the strength props :D

[fitnessman]

My typical weight is 140 without straps and roughly 190-200lbs with straps but my lower back is really bad right now and I am not taking any chances.


^^ That's better :D I didn't know about the back issue.

[bodyhard]

^^ That's better :D I didn't know about the back issue.

I wouldn't short change me self fitty, been at this for too long ;)

Glad someone like you notice the drop on the weight though!

[dbx]

My typical weight is 140 without straps and roughly 190-200lbs with straps

Pfft! Is that all?

:) j/k


I remember seeing your one arm row numbers several weeks back, and recall thinking, "Damn!" :cool:

[bodyhard]

Pfft! Is that all?

:) j/k


I remember seeing your one arm row numbers several weeks back, and recall thinking, "Damn!" :cool:

And to think I feel like I should be doing more! When I do the 200lbs I can only get like 4, sometimes I think the form is horrible as well, you know I use my legs alot. But I do that every now and then so that I could feel the weight.

I could do 120-140lbs with good form and I think that is pretty ****ty :(

[dbx]

And to think I feel like I should be doing more! When I do the 200lbs I can only get like 4, sometimes I think the form is horrible as well, you know I use my legs alot. But I do that every now and then so that I could feel the weight.

I hear you on "feeling" the weight, as I do the same thing with certain exercises from time to time.


I could do 120-140lbs with good form and I think that is pretty ****ty :(

Well, this ^ certainly makes me feel better about grinding out 2 sets of 8 reps with 95# :rolleyes: :D

[bodyhard]

Well, this ^ certainly makes me feel better about grinding out 2 sets of 8 reps with 95# :rolleyes: :D

I meant pretty ****ty for ME :) I think I should be doing more. 95lbs is still impressive!

There is times that some of the regulars mess with me and be like "Damn John you still with that same weight?"

I just think that I should be, at least 150-160 with good form and without straps!

[Islandtroll]

Wanted to pop in and say nice journal :) I bet more people read it then you realize.

[bodyhard]

Wanted to pop in and say nice journal :) I bet more people read it then you realize.

Thanks Island, if anyone reads my journal and learns something from it or takes something positive out of it, then I am happy as I know I look around and try to find new ways of doing things both in diet and in training.

[bodyhard]

When I finish my split routine I will start my HHMLL, MMLHH, LLHMM which is 15 weeks of training, tried and true! But I wont give this out for free :D :D



j/k

[2bbig]

Have you tried the reverse grip BB row? What are your thoughts?

[bodyhard]

Have you tried the reverse grip BB row? What are your thoughts?

Definitely, they are great, I get a better ROM when doing them, only thing I don't like about them is that they bring the biceps more into play than traditional BOR. Sometimes I mix the grip between sets other times I will do regular bor for one month then reverse grip the next.

[bodyhard]

Quads & Hams
Still no bb squats or SLDL

Leg press (plates = aside)
2pl 15x, 4pl 12x, 6pl 12x, 8pl 12x, 10pl 8x 12pl 6x

Hack Squats
2pl 10x, 4pl 8x, 4pl 8x

Lunges
135lbs 10x, 185lbs 6x 205lbs 6x

Vertical Squats (upside down squats)
2pl 10x, 4pl 10x, 5pl 6x

Leg curls
90lbs 10x, 135lbs 10x, 180lbs 5x

One Legged curls
70lbs 10x, 70lbs 10x, 70lbs 10x

[bodyhard]

1st MEAL
6 eggs 1 whole
1 cup oatmeal
1 cup cottage cheese
2 slices whole wheat bread
glass of OJ


2nd MEAL
2 tuna on whole wheat
baby Carrots
Broccoli
1/2 cup cottage cheese
banana

3rd MEAL
MRP

4th MEAL
Baked potato
grilled chicken
1 cup cottage cheese
Large water

5th MEAL
white rice
red beans
Yogurt
Water

6th MEAL
MRP

[user464444132bbg]

Quads & Hams
Still no bb squats or SLDL

Leg press (plates = aside)
2pl 15x, 4pl 12x, 6pl 12x, 8pl 12x, 10pl 8x 12pl 6x

So how much does each plate weigh? I'm clueless here.

Nice workout! :)

[bodyhard]

So how much does each plate weigh? I'm clueless here.

Nice workout! :)

LOL 45lbs each, in gym terms we use:

Plate =45lbs
Quarter = 25lbs
Dime = 10lbs
Nick= 5lbs

So for example if you were doing 185lbs you would say put a plate & a quarter

Typically you will do (using a bench as an example)
Warm up, A plate = 135lbs
1st set A plate and a quarter =185lbs
2nd set Two plates =225lbs
3rd set Two plates and a quarter =275lbs
4th set Three plates = 315lbs

[ChocoChick]

I remember when nickels and dimes meant something else altogether. ;)

[orca]

Very impressive leg workout. Very very strong!

What do you use for a MRP?

[bodyhard]

I remember when nickels and dimes meant something else altogether. ;)

LOL dimes are still out nicks are gone!!


Very impressive leg workout. Very very strong!

What do you use for a MRP?

Right now I am using EAS Myoplex

[user464444132bbg]

LOL 45lbs each, in gym terms we use:

Plate =45lbs
Quarter = 25lbs
Dime = 10lbs
Nick= 5lbs

So for example if you were doing 185lbs you would say put a plate & a quarter

Typically you will do (using a bench as an example)
Warm up, A plate = 135lbs
1st set A plate and a quarter =185lbs
2nd set Two plates =225lbs
3rd set Two plates and a quarter =275lbs
4th set Three plates = 315lbs

I come up with 140# if you say use a plate and a quarter. What am I doing wrong? LOL! I'm usually pretty good a math.

[bodyhard]

I come up with 140# if you say use a plate and a quarter. What am I doing wrong? LOL! I'm usually pretty good a math.

LOL Olympic bars are 45lbs, don't tell me you are one of those people who ask "Am I suppose to count the weight of the bar to?" :D

[user464444132bbg]

LOL Olympic bars are 45lbs, don't tell me you are one of those people who ask "Am I suppose to count the weight of the bar to?" :D

Ahh, I get it. I forgot about the bar. Duh! :o