Hola Bola's UPPER/LOWER Workout Journal

[GonnaBeSwole]

blakeeeeeeeeeeeeeeeeeee call me

[The Real Deal]

True Story:

Hola Bola is incapable of making a post without some form of a smiley appearing 1-6 times throughout.

True Story

-Grimface

yah wat the dilly.

[SwagMorris]

Why does this journal only have 4 stars? This is the only journal I've seen with videos.

[Hola Bola]

Why does this journal only have 4 stars? This is the only journal I've seen with videos.

I don't mind the haters... after all, you can't please everyone! :)

[SwagMorris]

I don't mind the haters... after all, you can't please everyone! :)

True, but your the only one on this site who backs up knowledge, routine, stats, etc., with video. Not that anyone needs to, but I appreciate it.

[W8isGR8]

True, but your the only one on this site who backs up knowledge, routine, stats, etc., with video. Not that anyone needs to, but I appreciate it.
If more people looked like Hola and lifted as much weight as him, there'd be more videos. But after Hola posts his 405x2346 squat videos(for warm-up), nobody feels like posting.

"Hey guy! Check out my 135x2 front squat video!"

[Hola Bola]

If more people looked like Hola and lifted as much weight as him, there'd be more videos. But after Hola posts his 405x2346 squat videos(for warm-up), nobody feels like posting.

"Hey guy! Check out my 135x2 front squat video!"

At least no one can claim e-stats. ;)

[Hola Bola]

This workout took 90 minutes to complete...
Total sets = 36 (including warmups)
Strength - 5/5 :cool:
Stamina - 5/5

1. BB Yates Rows (double overhand)
Warmups
135 x 15
225 x 10
Work Sets
295 x 10 (w/pauses)
325 x 6 (w/pauses)
295 x 10 (w/pauses)
Burn Set
245 x 15 (w/pauses)
---ALTERNATING WITH---
1. Flat DB Bench Press
Warmups
80's x 12
100's x 10
Work Sets
120's x 10
130's x 8
130's x 7
Burn Set
115's x 11

2. Close Hammer Grip Lat Pulldowns
Work Sets
200 x 10
240 x 8
270 x 6
240 x 8
220 x 10
---ALTERNATING WITH---
2. Seated BB Military Press
Work Sets
135 x 12
185 x 6
185 x 6
185 x 6
135 x 15

3. Low Cable Curls
Work Sets
150 x 10
160 x 10
170 x 9
140 x 10
---ALTERNATING WITH---
3. V-Bar Cable Pressdowns
Work Sets
245 x 15
245 x 15
245 x 15
245 x 14

4. 70 degree Decline Situps
Work Sets
20
15
15
---ALTERNATING WITH---
4. Behind-the-Back 1 Arm Side Cable Raises
Work Sets
50 x 12/12
60 x 10/10
70 x 8/8

Overall a good workout. :) Yates rows felt great, and I tied some previous PR's on flat DB, so I was happy with that. I didn't go all out on military press because of my shoulder, just went nice and slow. Close hammer pulldowns felt great... I really got a good stretch in my lats. Everything else went well... but those steep decline situps are killer! :eek:

Tomorrow is an off day, and I'll do Lower #2 workout on Sunday. :D

[W8isGR8]

At least no one can claim e-stats. ;)
You mean you don't just take someones word that they can SLDL 400 lbs?

[W8isGR8]

Looks like you tore that routine straight out of flex magazine


325lb rows......weak:rolleyes:

[Hola Bola]

You mean you don't just take someones word that they can SLDL 400 lbs?

Not when they weigh 160lbs and haven't figured out the proper grip yet. ;)


Looks like you tore that routine straight out of flex magazine

325lb rows......weak

Haha... what gave it away??? :cool:

Meh... Yates rows are easy... nothing to brag about there. :)

[TheCore]

Hola Bola, what kind of training have you done over the year (meaning programs (if done any), full body/splits ect)
?

[Hola Bola]

Hola Bola, what kind of training have you done over the year (meaning programs (if done any), full body/splits ect)
?

No cookie cutter programs... I've always designed my own.

Routines I've used so far:

-Push/Legs/Pull
-7 day bodypart rotation (zero rest days... lasted for about 2 months)
-8 day rotation
-12 day rotation
-Upper/Lower

Next on the list is a mix of Push/Legs/Pull and Upper/Lower... its currently in the works. :)

[Hola Bola]

This workout took 85 minutes to complete...
Total sets = 36 (including warmups)
Strength - 4/5
Stamina - 5/5 ;)

1. Rack Pulls (knee level, all reps deweighted)
Warmups
135 x 5
225 x 5
315 x 5
405 x 5
Work Sets
495 x 5
495 x 5
495 x 5
Burn Sets
405 x 5
315 x 10

2. "Cybex" Leg Press
Work Sets
405 x 15
585 x 12
765 x 10
905 x 8
1035 x 6
855 x 10
675 x 12

3. "Hammer Strength" Seated Leg Curls
Work Sets
100 x 12
110 x 12
120 x 10
120 x 10
110 x 12
---ALTERNATING WITH---
3. Seated Calf Raises
Work Sets
135 x 15
135 x 20
135 x 20
135 x 20
135 x 20
---ALTERNATING WITH---
3. "Hammer Strength" Shrugs
Work Sets
385 x 12
435 x 10
435 x 10
385 x 12
385 x 12

4. "Bodymasters" Squat Machine
Work Sets
315 x 15
405 x 12
495 x 10
405 x 12
315 x 15

Overall a decent workout. I tied alot of previous PR's... but just didn't feel very strong. Rack pulls went alright, and on each heavy rep I paused and held the weight at the top to really put alot of stress on my traps and upper back... it felt great. :) Leg presses were ok... went pretty heavy and toasted my quads. Everything else went fine, and I was about to pass out by the end.

Tomorrow is an off day, and I'll do an Upper workout on Tuesday. :D

[dbcb314]

*gasp*

4/5!!!

*stunned*

[young_squatter]

Nice workout hola, yeah leg presses are always ok when you can do over 1000 lbs, lmao. I just checked out your diet, and all I got to say is darn you drink a lot of milk. I was thinking for my next bulk to incorporate a lot more milk, do you feel you actually made better gains with a lot of milk then without?

[sgtrobo]

milk, beef, and heavy iron

the recipe of the beast

:)

[Hola Bola]

*gasp*

4/5!!!

*stunned*

I know... :( I think its time to change routines. ;)


Nice workout hola, yeah leg presses are always ok when you can do over 1000 lbs, lmao. I just checked out your diet, and all I got to say is darn you drink a lot of milk. I was thinking for my next bulk to incorporate a lot more milk, do you feel you actually made better gains with a lot of milk then without?

Thanks man. Yes, I love my milk. I definately think it has been a great asset in helping me take in the amount of calories that I need daily. :)


milk, beef, and heavy iron

the recipe of the beast

How about "milk, chicken/fish, and heavy iron"...? :cool:

[W8isGR8]

Milk and Squats!!!!!

[The Real Deal]

How about "milk, chicken/fish, and heavy iron"...? :cool:


more like milk, McDonald's, and heavy iron.

[fast37]

*gasp*

4/5!!!

*stunned*

Ha ha! Holy crap, Hola had a "bad" workout... 4/5... :rolleyes:

[ad$]

nice workout. im interested to know why you do rack pulls on your lower days? dont you find these target the lower back and traps more then legs? just curious

[Hola Bola]

Milk and Squats!!!!!

Mmmmmm.... :D


more like milk, McDonald's, and heavy iron.

Haha... don't forget Arby's and Chinese buffet! ;)


Ha ha! Holy crap, Hola had a "bad" workout... 4/5...

I know... :(


nice workout. im interested to know why you do rack pulls on your lower days? dont you find these target the lower back and traps more then legs? just curious

I alternate between deads and rack pulls on my lower #2 workouts. Traps and low back get hit with both exercises. :)

[MassIsAhead]

Wow! Interesting and fascinating journal here. Just checked out your pics on page 15. Very awesome! Incredible physique, impressive strength. Excellent job, Hola Bola.

I haven't read the entire journal, so I don't know if others have raised the drug issue. I generally believe in what people say, and you seem very straightforward, methodical, and disciplined. You work hard, and you're getting results. Obviously form my POV, I can't know for sure whether or not you are natural. I believe you are natural though, as you say, and building on this - all I can say is: excellent.

This log is a keeper, I'll follow it as it goes along. You helped in the incline DB presses thread, maybe your training can provide more inspiration as well.

It may sound silly, or perhaps even insecure(? it isn't though.) But it would ruin my day if you were not natural. Because like I said - your progress is very inspirational. And so your training and progress serve as "projections" on my own training.

Like I said. Excellent.

[W8isGR8]

Hola has more juice in him than the kool-aid man

http://www.duhmag.com/sitebuilder/images/Kool-Aid_Man2-244x255.jpg






j/k

[AHTTG]

small bump

[W8isGR8]

Did Hola O.D. or something?

[SwagMorris]

Wow! Interesting and fascinating journal here. Just checked out your pics on page 15. Very awesome! Incredible physique, impressive strength. Excellent job, Hola Bola.

I haven't read the entire journal, so I don't know if others have raised the drug issue. I generally believe in what people say, and you seem very straightforward, methodical, and disciplined. You work hard, and you're getting results. Obviously form my POV, I can't know for sure whether or not you are natural. I believe you are natural though, as you say, and building on this - all I can say is: excellent.

This log is a keeper, I'll follow it as it goes along. You helped in the incline DB presses thread, maybe your training can provide more inspiration as well.

It may sound silly, or perhaps even insecure(? it isn't though.) But it would ruin my day if you were not natural. Because like I said - your progress is very inspirational. And so your training and progress serve as "projections" on my own training.

Like I said. Excellent.

He's said before he is natural.

[W8isGR8]

He's said before he is natural.
So has Gustavo Badell:D

[Big Boi 1906]

I know... :( I think its time to change routines. ;)



Thanks man. Yes, I love my milk. I definately think it has been a great asset in helping me take in the amount of calories that I need daily. :)



How about "milk, chicken/fish, and heavy iron"...? :cool:

u think milk moreso than eggs????????

[SwagMorris]

So has Gustavo Badell:D

So did Barry Bonds, so there goes that theory.

[ShreddedShruggin]

I think hola's broad is keeping him away from the computer. *says things about women that will get me banned again*

-Grimface

[W8isGR8]

I think hola's broad is keeping him away from the computer. *says things about women that will get me banned again*

-Grimface
*feels shruggin's pain*


I say we troll the hell out of his journal until he gets back

[The Real Deal]

i think hola bola is part of the working class now :)

[sbrown_c4l]

did hola miss a workout?

[ShreddedShruggin]

*feels shruggin's pain*


I say we troll the hell out of his journal until he gets back

Righty-o. Let the posting of insulting images and diagrams begin then.

http://www.sptimes.com/2005/02/21/images/steroid1.jpg

-Grimface

[ShreddedShruggin]

http://paulkatcher.com/images/bearweights.jpg

-Grimface

[W8isGR8]

http://basalt.deviouskitty.com/random/leprechaun.JPG

[W8isGR8]

http://basalt.deviouskitty.com/random/ARROWED.JPG

[W8isGR8]

http://www.lifestylesport.com/SwissBallNecksmall.jpg

[deserusan]

You guys are too much :)

[ShreddedShruggin]

http://www.intergalacticjester.com/uploaded_images/ron-burgandy-baxter-asleep.jpg

-Grimface

[W8isGR8]

http://www.200ok.com.au/team_random/img/corduroy_ninja.jpg

[W8isGR8]

http://www.photofile.com/Photos/Photos_Of_The_Day/06_03_20/06StLouisCardinalsTeamComp.jpg

[ShreddedShruggin]

http://www.eifelzocker.de/modules/PNphpBB2/files/thumbs/t_deltas_fat_chick.jpg

-Grimface

[W8isGR8]

http://static.flickr.com/35/73894647_6396634d91.jpg

[ShreddedShruggin]

http://www.melemarce.com/Miti_passati/Immagini/JaleelWhite--SteveUrkel_in_8sottoUnTetto3.jpg

-Grimface

[W8isGR8]

http://www.blogography.com/photos10/hasselhoff.jpg

[ShreddedShruggin]

http://i16.photobucket.com/albums/b26/austin7777/boner.jpg

[ShreddedShruggin]

http://funk.shacknet.nu/blog/images/war/capt.1050081879.arabs_war_impact_ny807.jpg

-Grimface

[deserusan]

http://static.flickr.com/35/73894647_6396634d91.jpg

LMAO!!!!!

[ShreddedShruggin]

This workout took 140 minutes to complete...
Total Sets = 40 (Including Warmups) :eek: :eek:
Strength: 2/5 :mad:
Stamina: 5/5 :confused:

1. Dumbell Kickbacks:
Warmups
1 x 10
1 x 10
1 x 10
Work Sets
5 x 8
5 x 8
5 x 8
5 x 5
Burn Sets
2 x 12
2 x 12
2 x 12

Curlz 4 teh gurlz
Work Sets
40 x 15
40 x 15
40 x 15
40 x 12
-----ALTERNATING WITH-----
Teh Push-ups
Work Sets
20
20
20
20
20
20

Swiss Ball Squats
Warmups
50 x 12
50 x 12
50 x 12
Work Sets
135 x 10
135 x 8
135 x 6
Burn Sets
100 x 12
100 x 12
100 x 12
----ALTERNATING WITH----
Scandanavian Deadlifts
Warmups
200 x 10
200 x 10
Work Sets
250 x 8
250 x 8
250 x 8

Overall a great workout, felt hyooge afterwards. Made sure to drink my cell/nitro tech shake afterward to insure the fastest gains. :D I'm really looking forward to the weekend, spankin' new shipment of roids coming in. It's about damn time too, I can almost sit down in a chair without feeling any pain, and that is NOT cool.

Tomorrow's a rest day, then the day after is UPPER 1. :)

________________________
"I imagine Hola was raised much like Conan. Someone just took him at the age of nine and strapped him to a giant (but low to the ground) Conan's wheel until he ate his captors for protein." - Andrew.Cook

My UPPER/LOWER Workout Journal... pics on pgs. 2 / 4 / 5 / 9 / 15
http://forum.bodybuilding.com/showthread.php?t=795029

Updated Diet...
http://forum.bodybuilding.com/showpost.php?p=10307806&postcount=204

Link to my lifting vids....
http://www.youtube.com/profile_videos?user=bskola



-Grimface

[ShreddedShruggin]

Ok ok, so i realize that me and w8 pretty much trashed this journal for a page, and i'm not sure how funny Hola will find it. So if you're upset blake, i apologize. I do however have new found respect for the guy. After making one of those "journal" entries, i can tell you this much....it takes a bitchload of time.

-Grimface

[AHTTG]

Hola, you see what happens when you leave? Shruggin and W8 go crazy without you, I think Real Deal is cutting his arms in a corner somewhere. This is not good man :mad:

You have no idea how much you're needed here.

[jked4life]

Wow, this guy has been more scarce then someone else I know :cool:

Hope all is well Hola :)

[MassIsAhead]

I wrote: "believe you are natural though, as you say, and building on this - all I can say is: excellent"

And then you, Danj112 quoted my reply and wrote:

He's said before he is natural.

Yes thank you for your contribution Dan.

Hola where are you?!

[The Real Deal]

Ok ok, so i realize that me and w8 pretty much trashed this journal for a page, and i'm not sure how funny Hola will find it. So if you're upset blake, i apologize. I do however have new found respect for the guy. After making one of those "journal" entries, i can tell you this much....it takes a bitchload of time.

-Grimface

LMAO thats fuking awesome work.

[romeyjdogg]

what is going on here... lol

[W8isGR8]

lol @ "teh pushups"

[ShreddedShruggin]

:D

It's cause we love ya, hola

-Grimface

[Hola Bola]

What the **** happened to my journal??? :mad:

I go out of town for a couple days and all hell breaks loose...

Oh well... its all good... I've decided Upper/Lower has overstayed its welcome... time for a good old bodypart split = new journal. :)

Btw... who made the "Hola Bola Jr."?? I laughed pretty hard at that one.

[ad$]

I go out of town for a couple days and all hell breaks loose...

they cant function without you;) whens your next journal up and running then?

[The Real Deal]

What the **** happened to my journal??? :mad:

I go out of town for a couple days and all hell breaks loose...

Oh well... its all good... I've decided Upper/Lower has overstayed its welcome... time for a good old bodypart split = new journal. :)

Btw... who made the "Hola Bola Jr."?? I laughed pretty hard at that one.


are u kidding me? all those new pics have made ur journal 10 times better than before!

[Hola Bola]

they cant function without you;) whens your next journal up and running then?

As soon as I get home and get some free time.

Btw... I worked out twice while I was in Chicago, so I didnt miss any workouts. My upper workout was good, had PRs on weighted dips and t-bar rows, but my lower workout kinda sucked. I did about 15 sets of squats and called it a day.

[W8isGR8]

"And the award for most journals goes to............."

[SwagMorris]

I wrote: "believe you are natural though, as you say, and building on this - all I can say is: excellent"

And then you, Danj112 quoted my reply and wrote:


Yes thank you for your contribution Dan.

Hola where are you?!

You also said that it would ruin your day if you found out he was not natural, therefore meaning that you'll take him for his word but you have your doubts.

You are a stupid f*ck.

[Dominik]

What the **** happened to my journal??? :mad:Can't say I'm impressed either. I'm all for jokes but trashing a guy's journal with misc. pics out of boredom is really juvenile stuff.

A few people might not appreciate the fact you keep the best journal on here but believe me they're in a small club. This is the benchmark as far as I'm concerned so keep doing what you do.

[sgtrobo]

once i get my home gym set up, I'm going to take videos of my lifting.

I actually copied Hola's format because, as Dom said, it's the best kept journal going.

besides, hola's a brute. Gotta have respect for that. :)

[MassIsAhead]

http://forum.bodybuilding.com/attachment.php?attachmentid=309707&d=1149987010

Wow! That's just a great pic, great shape. Looking forward to reading your new journal, Hola :)

(BTW I agree with Dom, worst thing that can happen for these kinds of forums is to scare away the interesting people.)

[RipStone]

Has Hola Bola started a new journal yet? Link?

Thanks.

[dbcb314]

he will be back soon with a new split... he just got a new job and has been working

dont worryyall haha

[Hola Bola]

I'll have the new journal up soon... but I'm pretty sure it won't be very popular. :cool:

I'm going to be using a routine I used a yr ago for a couple months... 7 day rotation with no scheduled off days. Its a good old bodypart split, with each bodypart getting its own day. I think I can get away with not taking rest days because the workouts will be very short, only 30-45 minutes long.

Heres how it will probably look... *note - still under construction*

Day 1 - Shoulders
-DB Shoulder Press or Standing BB Military Press
-Side/Rear Raises
-Seated BB Military or DB Shoulder Press

Day 2 - Quads/Calves
-Squats or Leg Press or Hack Squats
-Hack Squats or Front Squats or Leg Press
-Leg Extensions or Barbell Lunges
-Calf Raises

Day 3 - Triceps/Abs/Forearms
-Weighted Dips or CGBP
-Overhead DB Extensions
-Cable Pressdowns
-Ab Exercise
-Wrist Curls

Day 4 - Back
-Yates Rows or T-Bar Rows
-Wide Grip Pullups or similar exercise
-Seated Cable Rows or similar exercise

Day 5 - Chest
-Incline DB or Flat DB
-Machine Chest Flys
-Flat BB or Incline BB (very light/high rep)

Day 6 - Hamstrings/Traps/Calves
-Deadlifts or Rack Pulls
-SLDL
-Seated Leg Curls
-Shrugs
-Calf Raises

Day 7 - Lats/Biceps/Abs
-Weighted Hammer Chins
-DB Curls
-Close Grip Supinated Lat Pulldowns
-Low Cable Curls
-Ab Exercise

Each workout will probably only be about 20 sets or so... nowhere near my marathon 40 set upper/lower workouts. This will probably feel like a vacation. ;)

Feel free to comment. :D

[AHTTG]

Feel free to comment. :D


Good luck.

[sgtrobo]

*blinks*

did I see flat barbell bench presses in there?

*Rereads, and blinks again*

[Hola Bola]

Good luck.

Thanks. :cool:


*blinks*

did I see flat barbell bench presses in there?

*Rereads, and blinks again*

Haha... like I said... its "under construction" ;)

[Hola Bola]

New 7 Day Rotation Link...

http://forum.bodybuilding.com/showthread.php?p=10831156#post10831156

:D

[GonnaBeSwole]

New 7 Day Rotation Link...

http://forum.bodybuilding.com/showthread.php?p=10831156#post10831156

:D
blake gimme a call

[gymratluke]

I'll have the new journal up soon... but I'm pretty sure it won't be very popular. :cool:

I'm going to be using a routine I used a yr ago for a couple months... 7 day rotation with no scheduled off days. Its a good old bodypart split, with each bodypart getting its own day. I think I can get away with not taking rest days because the workouts will be very short, only 30-45 minutes long.

Heres how it will probably look... *note - still under construction*

Day 1 - Shoulders
-DB Shoulder Press or Standing BB Military Press
-Side/Rear Raises
-Seated BB Military or DB Shoulder Press

Day 2 - Quads/Calves
-Squats or Leg Press or Hack Squats
-Hack Squats or Front Squats or Leg Press
-Leg Extensions or Barbell Lunges
-Calf Raises

Day 3 - Triceps/Abs/Forearms
-Weighted Dips or CGBP
-Overhead DB Extensions
-Cable Pressdowns
-Ab Exercise
-Wrist Curls

Day 4 - Back
-Yates Rows or T-Bar Rows
-Wide Grip Pullups or similar exercise
-Seated Cable Rows or similar exercise

Day 5 - Chest
-Incline DB or Flat DB
-Machine Chest Flys
-Flat BB or Incline BB (very light/high rep)

Day 6 - Hamstrings/Traps/Calves
-Deadlifts or Rack Pulls
-SLDL
-Seated Leg Curls
-Shrugs
-Calf Raises

Day 7 - Lats/Biceps/Abs
-Weighted Hammer Chins
-DB Curls
-Close Grip Supinated Lat Pulldowns
-Low Cable Curls
-Ab Exercise

Each workout will probably only be about 20 sets or so... nowhere near my marathon 40 set upper/lower workouts. This will probably feel like a vacation. ;)

Feel free to comment. :D

UH....where are the rest days?

[PoW]

UH....where are the rest days?

He's not a human being, he doesn't need them. Duh.

Hola "Cyborg" Bola

[gymratluke]

He's not a human being, he doesn't need them. Duh.

Hola "Cyborg" Bola

*slaps self in the forehead*

OH YEAH! Boy I feel like an idiot.... :)

[rkonfire]

Very very impressive Hola. Keep up the good work, man! You're an inspiration to noobies like me ;)