Hola Bola's UPPER/LOWER Workout Journal

[Hola Bola]

Heres the plan...

UPPER/LOWER ROUTINE

*I'll be using one of the following rest schemes, however, rest days will be taken or not taken as needed*

1. Lower
2. Off
3. Upper
4. Off
Repeat

---OR---

1. Lower #1
2. Upper
3. Off
4. Lower #2
5. Off
6. Upper
7. Off
Repeat

LOWER WORKOUTS

Lower Workout #1
1. Squats

2. Romanian Deadlifts
---ALTERNATING WITH---
2. Lunges

3. Hack Squats or Leg Press

4. Leg Extensions
---ALTERNATING WITH---
4. Calf Raises

Lower Workout #2
1. Deadlifts

2. Narrow Squats
---ALTERNATING WITH---
2. Sumo Squats

3. Seated Leg Curls
---ALTERNATING WITH---
3. Shrugs
---ALTERNATING WITH---
3. Calf Raises

UPPER WORKOUT EXAMPLE

1. Pressing Exercise #1
---ALTERNATING WITH---
1. Pulling Exercise #1

2. Pressing Exercise #2
---ALTERNATING WITH---
2. Pulling Exercise #2

3. Tricep Exercise
---ALTERNATING WITH---
3. Bicep Exercise

4. Ab Exercise
---ALTERNATING WITH---
4. Medial Delt Exercise

Upper Workout Exercise Rotation

Pressing Exercise #1 Rotation = Incline DB Bench, DB Shoulder Press, Incline DB Bench, Flat DB Bench, Incline DB Bench, DB Shoulder Press, Incline DB Bench, Repeat

Pulling Exercise #1 Rotation = Rack Pulls, Yates Rows, Weighted Hammer Chins, Repeat

Pressing Exercise #2 Rotation = Shoulder Press Variation, Weighted Dips, Repeat

Pulling Exercise #2 Rotation = Row Variation (Seated Cable Rows, Chest Supported T-Bar Rows, Hammer Strength Low Iso Row, etc...), Pulldown Variation (Wide Grip Chins, Hammer Strength Wide Iso Pulldowns, Close Grip Lat Pulldowns, etc...), Repeat

Bicep and Tricep Exercise Rotation = Whatever I feel like, chosen from the following... DB Curls, DB Hammer Curls, Spider Curls, 1 Arm Low Cable Curls, Straight Bar Low Cable Curls, CGBP, Overhead Ext, Cable Pressdowns, etc...

Ab and Medial Delt Exercise Rotation = Most likely V-Ups or an Ab Crunch Machine, and either DB or Cable Lateral Raises.

[Hola Bola]

Links to some of my Lifting Vids...

Deadlift 455 x 5 - http://www.youtube.com/watch?v=tLRNh7-747w
Deadlift 425 x 10 - http://www.youtube.com/watch?v=KbwU0X22eJM
Squat 415 x 3 - http://www.youtube.com/watch?v=i09-p3CEHBw
Squat 315 x 10 (heels together) - http://www.youtube.com/watch?v=IBkBe3kaIK8
Barbell Lunges 225 x 7/7 - http://www.youtube.com/watch?v=t2je8EK0Uk8
Barbell Yates Rows 275 x 10 - http://www.youtube.com/watch?v=UCRK5n5wKH8
Barbell Yates Rows 315 x 6 - http://www.youtube.com/watch?v=YLFwf6ixIkY
Weighted Hammer Chins +90lbs x 6 - http://www.youtube.com/watch?v=KQZWyGexrgE
Weighted Dips +135lbs x 9 - http://www.youtube.com/watch?v=pt-qLwH9H6U
Incline DB Bench Press 125's x 9 - http://www.youtube.com/watch?v=xe06Ank_z0I
Flat DB Bench Press 140's x 6 - http://www.youtube.com/watch?v=Js628Wowp2A
Close Grip Bench Press 275 x 8 - http://www.youtube.com/watch?v=5o_W9rEyWik
Close Grip Bench Press 315 x 3 - http://www.youtube.com/watch?v=_N2pbYQw2cw

[Hola Bola]

This workout took 80 minutes to complete...
Strength - 5/5 :)
Stamina - 5/5

1. Deadlifts
Warmups
135 x 10
225 x 10
315 x 10

Work Sets
425 x 10 (http://www.youtube.com/watch?v=KbwU0X22eJM)
425 x 9 (http://www.youtube.com/watch?v=oy8eE_iAeA4)

Speed Deads (de-weighted singles w/ 10 seconds rest between reps)
425 x 1
425 x 1
315 x 1
315 x 1
315 x 1
315 x 1
315 x 1
315 x 1
315 x 1
315 x 1
315 x 1
315 x 1

2. Squats (Heels Together alternating with Sumo stance)
Warmups
135 x 15 (HT)
135 x 12 (SS)
225 x 10 (HT)
225 x 10 (SS)

Work Sets
315 x 10 (HT) (http://www.youtube.com/watch?v=IBkBe3kaIK8)
315 x 8 (SS)

Burn Sets
275 x 10 (HT)
225 x 12 (SS)

3. Hammer Strength Shrugs
Work Sets
385 x 12
475 x 8
475 x 6
385 x 12
---ALTERNATING WITH---
3. Seated Leg Curls
Work Sets
220 x 12
220 x 12
220 x 12
220 x 12
---ALTERNATING WITH---
3. Standing Calf Raises
300 x 15
300 x 15
300 x 15
300 x 15

Overall a great workout. I've decided high rep deads are much more fun than heavy singles or doubles. After my two heavy sets I decided to do some lighter weight speed deads and work on my form and explosiveness off the ground. Squats were fun, and everything else was fine. :)

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

[AHTTG]

Before we get into any details:

GOOD LUCK!!!

You're gonna be much bigger and badder at the end of this summer.

:)

[Hola Bola]

Before we get into any details:

GOOD LUCK!!!

You're gonna be much bigger and badder at the end of this summer.

:)

Thanks man... so far I'm really liking the new split!!! I think it will be a great change for me. :D

[J.L.C.]

New Journal

Count me in!

Got deads? Damn :cool:

[Hola Bola]

New Journal

Count me in!

Got deads? Damn :cool:

Your input is always appreciated!!! :)

I think I'm going to stay in the high rep ranges (8 or higher) for deads for the next 2-3 months... no more of this heavy single crap. :p I'm going to focus more on hypertrophy gains this summer.

[J.L.C.]

Your input is always appreciated!!! :)

I think I'm going to stay in the high rep ranges (8 or higher) for deads for the next 2-3 months... no more of this heavy single crap. :p I'm going to focus more on hypertrophy gains this summer.


Are you after growth in a particular area, or just "more bigness" all-over?

This new split looks like a great way to make some solid strength and size gains :)

[Hola Bola]

Are you after growth in a particular area, or just "more bigness" all-over?

This new split looks like a great way to make some solid strength and size gains :)

Mostly overall bigness... but I'd really like to see some improvement in my traps, upper back, lats, and hamstrings. :D

[kethnaab]

beautiful. Looking forward to seeing how this goes. :)

[Hola Bola]

beautiful. Looking forward to seeing how this goes. :)

Me too. :cool:

[AU stu.]

I followed your other journal all the way through, so I'm definately subscribing to this one.

[The Real Deal]

how many fking journals do u need :mad:


:D

[Hola Bola]

I followed your other journal all the way through, so I'm definately subscribing to this one.

Thanks for following. :)


how many fking journals do u need :mad:


:D

I had to change it since its no longer a 12 day rotation... Anyways, I don't post in them all at once!!! :p

[W8isGR8]

I'm going to focus more on hypertrophy
Is that even possible:eek:


So what the hell do you call the last year of training? A warm-up?



Hola "Bigorexic" Bola

[Hola Bola]

Is that even possible:eek:


So what the hell do you call the last year of training? A warm-up?



Hola "Bigorexic" Bola

Its possible!!! :p

[gymratluke]

Hola's gonna get F'in HUGE! Good luck Buddy! Your gonna get crazy strong, I cant wait to see these NEW PR's.

[fast37]

Subscribed. Can I tell people the 12 Day is my idea now?

[Hola Bola]

Hola's gonna get F'in HUGE! Good luck Buddy! Your gonna get crazy strong, I cant wait to see these NEW PR's.

Thanks for the vote of confidence. :cool:


Subscribed. Can I tell people the 12 Day is my idea now?

Hahaha, NO! Its copywrited!!! :D

[jked4life]

* Subscribed *

Your plan looks good. The new dead vids are impressive!!!!!! I think you'll like this new split! I liked the one that I did, which is kinda similar. I'm sure you'll get great results. Good luck on more bigness!

[G_Train]

Just a comment on the Yates Rows vid - I really like the contraction you get at the top of each rep, you see so many people just throwing the poundages around (with much less weight mind you). Personally, I'm not so upright (maybe about 45 degrees) but i've slowly worked my way up to ~230lbs with that contraction and i've noticed better results than chucking up 250 with sluggish reps.

anyway - I know i didn't post in your last journal but i was following it with interest and this one will be no different :) *subscribed*

[Tyrbolift]

*stares at Hola's workout plan for 15 minutes trying to figure it out*

*eyes begin to cross and head begins to spin*

So what are you doing, really, in basic terms? You are going to focus less on concentrating on certain bodyparts with compounds and isos, and do a sort of more circuit-like, more frequent kind of thing?

What is the principle(s) behind a frequent upper/lower less concentrated plan? Can you recover sufficiently in the space of 3 days, and if so are you doing enough volume?

I am confused, but confident you have thought this through and know what you are doing. I hope it goes well.

[Dominik]

*Subscribed*

Looks good to me. I just wish you were keeping one journal for everything. Everyone knows who you are now so you could call the thing "Hola Bola's Bar & Grill" and we'd all know where to hang out :)

I'll place my order for BBQ ribs and a nice cold beer.

[Carmen0857]

Wow, Hola Bola doing an upper/lower?? Whats next fullbody? Glad to see you getting off body part splits.

[thatsdefyo]

i get sick easily when i train due to not taking enough time off. due you find your new routine to be less taxing on your body? i usually focus on one or two bodyparts and perform too many sets. yea its stupid. anyways lifting this heavy can you still recover before you train the same muscle groups? also, any supplementation. thanks

[Dominik]

Wow, Hola Bola doing an upper/lower?? Whats next fullbody? Glad to see you getting off body part splits.He'll switch back soon, he can't resist :) But I think this will be an excellent "B" program for him to alternate with it.

[zfan88]

I'm in :D This will be interesting to follow..

[Hola Bola]

* Subscribed *

Your plan looks good. The new dead vids are impressive!!!!!! I think you'll like this new split! I liked the one that I did, which is kinda similar. I'm sure you'll get great results. Good luck on more bigness!

Thanks Jked. :D


Just a comment on the Yates Rows vid - I really like the contraction you get at the top of each rep, you see so many people just throwing the poundages around (with much less weight mind you). Personally, I'm not so upright (maybe about 45 degrees) but i've slowly worked my way up to ~230lbs with that contraction and i've noticed better results than chucking up 250 with sluggish reps.

anyway - I know i didn't post in your last journal but i was following it with interest and this one will be no different *subscribed*

Very true... I always advocate less weight and better form. Its good to see someone else is getting results from the Yates Rows. :)


*stares at Hola's workout plan for 15 minutes trying to figure it out*

*eyes begin to cross and head begins to spin*

So what are you doing, really, in basic terms? You are going to focus less on concentrating on certain bodyparts with compounds and isos, and do a sort of more circuit-like, more frequent kind of thing?

What is the principle(s) behind a frequent upper/lower less concentrated plan? Can you recover sufficiently in the space of 3 days, and if so are you doing enough volume?

I am confused, but confident you have thought this through and know what you are doing. I hope it goes well.

In basic terms... its an Upper/Lower split. I've just devised a plan to rotate the upper body exercises each workout.

Yes, it will be lower volume per body part per workout, but I feel the increased frequency will make up for it.

Thanks for the vote of confidence. :cool:


*Subscribed*

Looks good to me. I just wish you were keeping one journal for everything. Everyone knows who you are now so you could call the thing "Hola Bola's Bar & Grill" and we'd all know where to hang out

I'll place my order for BBQ ribs and a nice cold beer.

Hahaha... I like the Bar & Grill idea... but if I just had one journal you'd never know what routine I was following!!! Starting a new journal for each new routine makes it easy to see how long I've been using each one for, I wont have to provide links to a post 20 pgs back where I switched routines, etc... :p


Wow, Hola Bola doing an upper/lower?? Whats next fullbody? Glad to see you getting off body part splits.

Sorry, I don't forsee a fullbody split anytime in my future... I'll be jumpin back onto my 12 day rotation in 3-4 months.


i get sick easily when i train due to not taking enough time off. due you find your new routine to be less taxing on your body? i usually focus on one or two bodyparts and perform too many sets. yea its stupid. anyways lifting this heavy can you still recover before you train the same muscle groups? also, any supplementation. thanks

I haven't used it long enough yet to tell, but yes, I'm sure having more off days will be less taxing on my body.

Focusing on one body part each workout probably isn't the best idea... but two or three is ok. I'd recommend an upper/lower, or a pull/legs/push split... if you're crazy enough, you can try out my 12 day rotation. ;)

Yes, I think 4 days is enough recovery time, even when lifting heavy. As far as supplementation... I use creatine, vitamins, weight gainers, protein powder, etc. I don't get caught up too much with supplements, as diet is far more important.


He'll switch back soon, he can't resist But I think this will be an excellent "B" program for him to alternate with it.

You know me so well! :D


I'm in This will be interesting to follow..

Good to have you along for the ride...

[ryuten]

damn! the deadlifts are craAAAAAZy

nice work man.

[Hola Bola]

This workout took 80 minutes to complete...
Total sets = 34 (including warmups)
Strength - 4/5
Stamina - 5/5 :)

1. Incline DB Bench Press
Warmups
80's x 12
100's x 10
115's x 8

Work Sets
125's x 8
125's x 6

Burn Set
115's x 8
---ALTERNATING WITH---
1. Weighted Hammer Grip Chins
Warmups
12 (bw)
8 (+45lbs)

Work Sets
6 (+90lbs)
6 (+90lbs)
6 (+90lbs)

Burn Set
12 (+45lbs)

2. Cybex Machine Shoulder Press (hammer grip)
Work Sets
130 x 12
150 x 10
170 x 7
150 x 10
---ALTERNATING WITH---
2. 1 Arm Hammer Strength Iso-Low Row
Work Sets
135 x 10/10
135 x 10/10
160 x 8/8
160 x 8/8

3. Low Cable Angled Bar Curls
Work Sets
130 x 12
150 x 10
170 x 8
150 x 10
---ALTERNATING WITH---
3. V-Bar Cable Tricep Pressdowns
Work Sets
200 x 15
245 x 15
245 x 15
245 x 12

4. Ab V-Ups
Work Sets
20
20
20
---ALTERNATING WITH---
4. 1 Arm Leaning Behind-the-Back Cable Raises
Work Sets
40 x 12/12
40 x 12/12
40 x 12/12

Overall a good workout. No PR's... but wow... my whole upper body was pumped like crazy! It was alot of sets, and I was about to pass out by the end... but I finished strong. :)

Tomorrow is an off day, and I'll do my Lower #1 workout on Sunday! :D

[Hola Bola]

damn! the deadlifts are craAAAAAZy

nice work man.

Thanks man, I'm better at high reps for some reason. :)

[Hola Bola]

New pic... :cool:

[Tyrbolift]

New pic... :cool:Hola Mola! teh hyooge! Keep it up, bro! :)

[Dominik]

New pic... :cool:You like that pose don't you? :) You're a beast.

I know you set the standard high and keep expecting more, which is the only way to go as far as I'm concerned, but you must be pleased with your progress so far. I can tell you now I get zero motivation out of what is going on around me where I train so reading your journal and Spy's pushes me to dig a little deeper with my own training which is something I need at times. Nice work.

[W8isGR8]

You like that pose don't you? .
It hides his gut:p

[gymratluke]

New pic... :cool:

Nice!

[Hola Bola]

Some more pics...

I think my back is my weakest body part, I'll be trying hard to bring it up to par this summer. :D

[The Real Deal]

remember wat i said. practice, practice, practice.

side chest is looking massive.

[W8isGR8]

Some more pics...

I think my back is my weakest body part, I'll be trying hard to bring it up to par this summer. :D
If you bring your elbows up a little higher, and towards the camera slightly, it will bring out your lats on the front-double bi.


Lat spreads are the hardest pose to show off.


Hola "man-meat" Bola

[Hola Bola]

Hola Mola! teh hyooge! Keep it up, bro! :)

Thanks Trybo... when are you gonna get some new pics up???


You like that pose don't you? You're a beast.

I know you set the standard high and keep expecting more, which is the only way to go as far as I'm concerned, but you must be pleased with your progress so far. I can tell you now I get zero motivation out of what is going on around me where I train so reading your journal and Spy's pushes me to dig a little deeper with my own training which is something I need at times. Nice work.

Hahaha, yeah, its my favorite pose. :)

I'm pleased with my progress so far, but still not satisfied. Theres a big difference between the two.

I'm telling you... START A JOURNAL!!! I'd love to see what your workouts are like, and its great to get other peoples opinions and criticisms on what you're doing.


It hides his gut

SHUSH!!! Don't tell everyone!!! :(


Nice!

Thanks Luke. :D


remember wat i said. practice, practice, practice.

side chest is looking massive.

Thanks. :) I know, I know... I'll work on it... its hard for me to flare my lats out when I don't have a mirror to see what I'm doing... especially when I hit a front double bi.


If you bring your elbows up a little higher, and towards the camera slightly, it will bring out your lats on the front-double bi.

Lat spreads are the hardest pose to show off.

Hola "man-meat" Bola

Thanks for the pointers, I'll try that next time. :D

[dbcb314]

yeah dom... start a freaking journal. I had no idea you were even strong til like 2 weeks ago. i wanna see what the dom does

[Tyrbolift]

Thanks Trybo... when are you gonna get some new pics up???About 3 or 4 weeks after I run out of my pre-workout cookies.

[W8isGR8]

yeah dom... start a freaking journal. I had no idea you were even strong til like 2 weeks ago. i wanna see what the dom does
I second that, we're all interested

[W8isGR8]

I'm pleased with my progress so far, but still not satisfied. Theres a big difference between the two.
That's the way it should be.



Thanks for the pointers, I'll try that next time. :D
Oh yeah, don't forget to suck in as much air as possible to really expand the ribcage. Makes a huge difference. Don't worry about flexing the abs, you want a slight vaccuum.

[Hola Bola]

yeah dom... start a freaking journal. I had no idea you were even strong til like 2 weeks ago. i wanna see what the dom does

I second that, we're all interested

The people have spoken!!! :D


About 3 or 4 weeks after I run out of my pre-workout cookies.

Hahaha... sounds like a plan!!! :p


That's the way it should be.

Oh yeah, don't forget to suck in as much air as possible to really expand the ribcage. Makes a huge difference. Don't worry about flexing the abs, you want a slight vaccuum.

Yeah... I think I worry about flexing my abs too much... I don't want to look fat!!! ;)

[_Lifter4Life_]

F****** crazy deadlifts man, I seem to sit back in mine more, Ill try it more like you next time and see how it feels.

Lifter,

[Tyrbolift]

yeah dom... start a freaking journal. I had no idea you were even strong til like 2 weeks ago. i wanna see what the dom doesYes! I promise never to bust your balls again! or ever mention reps or pizza! :D

[rockhuddy]

I'd like to see a Dom journal too. He's shrouded in mystery right now. But in a bad way, not a cool mysterious one. :)

[kethnaab]

3x6 with 90 lbs on the chinnie-chins...time to move up to 100, beyotch!

I'm willing to bet you'll want to up the pec volume a bit in a few weeks.

nicely done though, and agreed thoroughly on the yates rows. if you don't get that full-second "scrunch" at the top of the motion, you need to lower the weight. it's way too easy to get caught up in the ego lifting on that exercise.

I've sworn off doing it first forever, and I've sworn off the lower reps as well. It ends up being a 60 degree shrug. When it's done properly, it is brutal as hell though, and leads to this type of effect (but less pronounced):

*see attached*

[The Real Deal]

so thats wat low lat insertion points look like.

[kethnaab]

low lat insertions?

a better picture would be this one:

[The Real Deal]

lmao, this is making me very upset.

[kethnaab]

tell me about it. I have high lats too.

[ShreddedShruggin]

Haha, good lookin out Hola, posting that front double bi. I have the same thing,during some poses, i focus on flexing my abs too much instead of flexing the actual damn muscle. I think your back is fine, it just looks like its lagging because all of your fat collects in the lower back region. Once you finally decide to cut down, you'll look like a freak (not like you dont already, but you know what i mean).

And yeah, Dom, start a freaking journal

-Shruggin

[Dominik]

Hahaha, yeah, its my favorite pose. :)

I'm pleased with my progress so far, but still not satisfied. Theres a big difference between the two.

I'm telling you... START A JOURNAL!!! I'd love to see what your workouts are like, and its great to get other peoples opinions and criticisms on what you're doing.Your traps look freaking enormous doing a MM, so it's no surprise you'd like that one :) I understand wanting to bring up the back, it can never be big enough, but to be honest I think everything is coming along well. There are no real weak points IMO which is a testament to your training style--you're not neglecting anything.

re: starting a journal, you've got me into trouble now. I guess looking at the way you've been keeping yours which is as good as it gets there's a little more pressure to really put in effort in with videos, etc. It'd be a great way to stay motivated and get feedback like you said. I've just got to find that NEW THREAD button first ;)

[dbcb314]

Your traps look freaking enormous doing a MM, so it's no surprise you'd like that one :) I understand wanting to bring up the back, it can never be big enough, but to be honest I think everything is coming along well. There are no real weak points IMO which is a testament to your training style--you're not neglecting anything.

re: starting a journal, you've got me into trouble now. I guess looking at the way you've been keeping yours which is as good as it gets there's a little more pressure to really put in effort in with videos, etc. It'd be a great way to stay motivated and get feedback like you said. I've just got to find that NEW THREAD button first ;)
you start a journal and you start one NOW

[pali012]

you start a journal and you start one NOW

^^^^^^^^^^^^

I like the look of the upper/lower split. Hope it works for you well...

[SM373]

Great pics Hola - as always. Being 5'7 as well, I compare myself to you so it's great motivation to push myself to that next level.

And to continue the trend, Dom start a journal...

Everybody's doing it. :)

[G_Train]

Yeah I have to admit seeing those pics is pretty motivational especially when i'm about to hit the gym in a couple of hours. But yeah, what a beast.

[Hola Bola]

F****** crazy deadlifts man, I seem to sit back in mine more, Ill try it more like you next time and see how it feels.

Lifter,

Thanks man. By "sit back" do you mean you start with your hips lower? I try and keep mine low enough to where I get a significant amount of leg drive, but not in a full ATG squat position.


3x6 with 90 lbs on the chinnie-chins...time to move up to 100, beyotch!

I'm willing to bet you'll want to up the pec volume a bit in a few weeks.

nicely done though, and agreed thoroughly on the yates rows. if you don't get that full-second "scrunch" at the top of the motion, you need to lower the weight. it's way too easy to get caught up in the ego lifting on that exercise.

I've sworn off doing it first forever, and I've sworn off the lower reps as well. It ends up being a 60 degree shrug. When it's done properly, it is brutal as hell though, and leads to this type of effect (but less pronounced):

*see attached*

You're right, next time I'll use 3 35lb plates and do 105lbs and stick with that until I can get 3 sets of 6. :D

You are correct on the Yates rows, and as for pec volume... I might try and figure out a way to do weighted dips everyworkout... I think with DB presses and weighted dips I'll be fine. Or maybe I could add some chest flys alternated in at the end with lateral raises and v-ups.

I know I could do it, but I'm afraid I'm going to be doing +40 sets soon if I don't watch it! :p


Haha, good lookin out Hola, posting that front double bi. I have the same thing,during some poses, i focus on flexing my abs too much instead of flexing the actual damn muscle. I think your back is fine, it just looks like its lagging because all of your fat collects in the lower back region. Once you finally decide to cut down, you'll look like a freak (not like you dont already, but you know what i mean).


Yeah, I naturally store bf easily in my lower back... It will definately be the last place to get that paper thin look when I decide to cut down. :)


Your traps look freaking enormous doing a MM, so it's no surprise you'd like that one I understand wanting to bring up the back, it can never be big enough, but to be honest I think everything is coming along well. There are no real weak points IMO which is a testament to your training style--you're not neglecting anything.

re: starting a journal, you've got me into trouble now. I guess looking at the way you've been keeping yours which is as good as it gets there's a little more pressure to really put in effort in with videos, etc. It'd be a great way to stay motivated and get feedback like you said. I've just got to find that NEW THREAD button first

Thanks Dom, thats good to hear since I've always put alot of emphasis on keeping my routine balanced.

As far as your journal, you don't need vids, but I know everyone would love to see you move some weight around! If you were cool like me and J.L.C. you'd take some... :p


Great pics Hola - as always. Being 5'7 as well, I compare myself to you so it's great motivation to push myself to that next level.

And to continue the trend, Dom start a journal...

Everybody's doing it.

Thanks man. :cool:


I like the look of the upper/lower split. Hope it works for you well...

Feel free to try it out if you want... I think I'm going to like the switch, at least for the next couple of months. :)


Yeah I have to admit seeing those pics is pretty motivational especially when i'm about to hit the gym in a couple of hours. But yeah, what a beast.

Haha, I hope you kicked some ass in the gym!!!

[AHTTG]

Some more pics...

I think my back is my weakest body part, I'll be trying hard to bring it up to par this summer. :D

Wow, strong arms.

That CGBP has been working well I see. :)

[Hola Bola]

Wow, strong arms.

That CGBP has been working well I see. :)

Don't forget Overhead DB Extensions and Weighted Dips. :cool:

[Hola Bola]

This workout took 75 minutes to complete...
Total sets = 25 (including warmups)
Strength - 5/5 :D
Stamina - 4/5

1. Squats
Warmups
135 x 12
225 x 10

Work Sets
315 x 12
335 x 10
335 x 8

Burn Sets
275 x 12
225 x 12 (feet together)

2. BB Lunges
Work Sets
135 x 10/10
135 x 10/10
135 x 10/10

3. Romanian Deadlifts
Warmups
135 x 10
225 x 10
315 x 8

Work Sets
365 x 10
365 x 9 (http://www.youtube.com/watch?v=8ETluzCxIxM)

Burn Set
295 x 10

4. Front Squats
Warmup
135 x 12

***Shoulder pain***

5. Leg Extensions
Work Sets
100 x 12
120 x 12
130 x 12
110 x 12
---ALTERNATING WITH---
5. One Legged Elevated BW Calf Raises (full ROM, slow TUT w/ pause at top AND bottom)
Work Sets
20/20
20/20
20/20
20/20

Overall a good workout... the high rep squats went really well. They are much easier on my lower back, so I think I'm going to stick with high reps for awhile. My quads were burning after squats, so I went light on lunges and focused on getting a good stretch in my quads. I stuck with higher reps on RDL's for the same reason as squats, its much easier on my lower back. Since I worked out at my parents house, I was going to substitute front squats for hack squats, but after the first set they were really bothering my shoulder. I also tried BB Hack squats after seeing J.L.C.'s vid of them today... but they felt extremely uncomfortable. :( I had to improvise on the calf raises, but doing them elevated on one leg with a slow TUT and pauses, even with just my BW made my calves burn. :)

Tomorrow I might take the day off, or I might do an Upper workout... my back is still a little sore, but everything else feels good to go, so we'll see. :D

EDIT: I'm not sure how great my form is on RDL's... Although while I'm doing them I really feel it in my glutes/hamstrings, after watching the vid it looks like I'm using alot of low back, even though I keep the bar extremely close to my legs the whole time. Any form comments/critiques/suggestions are appreciated.

[dbcb314]

nice squats and RDL's

i tried BB hack squats once and it felt weird too. just seemed akward

hey if you like high reps so much... you should throw a widowmaker in there :)

[Hola Bola]

nice squats and RDL's

i tried BB hack squats once and it felt weird too. just seemed akward

hey if you like high reps so much... you should throw a widowmaker in there :)

Yeah, I kept hitting my hamstrings when I'd try and pick it up... it definitely wasn't a smooth movement like when J.L.C. does them.

Bleh... I don't see any widowmakers in the near future for me... I was about to throw up after the sets of 12, 10, and 8 with 315-335!!!

[AHTTG]

EDIT: I'm not sure how great my form is on RDL's... Although while I'm doing them I really feel it in my glutes/hamstrings, after watching the vid it looks like I'm using alot of low back, even though I keep the bar extremely close to my legs the whole time. Any form comments/critiques/suggestions are appreciated.

The only thing I noticed was that your ass dips at the bottom. But who can blame you? Those floors look too purty for you to accidentally drop the bar or bounce it.

Nice gym, the second I heard that music I knew it was at your house.

[AU stu.]

Good job on the squats and rdls, you have a nice home gym.

[Hola Bola]

The only thing I noticed was that your ass dips at the bottom. But who can blame you? Those floors look too purty for you to accidentally drop the bar or bounce it.

Nice gym, the second I heard that music I knew it was at your house.

Yeah, I actually try and dip my ass down like that... thats when you get the most glute/hamstring involvement... at least thats how it feels. Maybe I'm doing it wrong. :confused:

Haha, yeah, I have a good workout CD I use when I lift at home. :cool:


Good job on the squats and rdls, you have a nice home gym.

Thanks X 3. :D

[kethnaab]

my ass is FAR too large to do barbell hack squats, and my arms too short

as for the 20-reppers...work up to them. shoot for 4 wheels, and I'll salute you. ;) It honestly isn't that bad, but you need to make sure you have a spotter, because around 17-18, you might get "dizzy", to say the least.

as for the front squats, I'm going to pick up a front squat harness, because I am sick of not being able to do these suckers.

nice job overall.

[Dominik]

EDIT: I'm not sure how great my form is on RDL's... Although while I'm doing them I really feel it in my glutes/hamstrings, after watching the vid it looks like I'm using alot of low back, even though I keep the bar extremely close to my legs the whole time. Any form comments/critiques/suggestions are appreciated.Hola, just go as far as you can to get a stretch in the hams with a slight bend in the knees, push the hips back, lower back remaining arched and keeping the bar in contact with your body the whole time, and then come up again.

So basically what you're already doing except for the very last part of the movement where you squat down slightly. Maintain the knee/hip position in the attached photo until you get a full stretch in the hams and then reverse the movement. Hope that helps.

To me RDLs are like a safer and more effective SLDL. They also transfer greater benefits to your deadlift IMO making them a better assistance exercise.

[kethnaab]

arch your lower back tightly to get a stretch in the hamstrings too. By arching tightly, it forces rotation of the hips forward which stretches the stringie hams and really forces them to bear the brunt of the load.

Not arching = more ROM and more weight = more "impressive"

but your hamstrings won't recognize the "impressive" part.

Not saying your technique is designed to be impressive or whatever, just giving you a little "heads up" about the exercise that my crickety ole' ass has learned over the years

[W8isGR8]

Yeah I have to admit seeing those pics is pretty motivational especially when i'm about to hit the gym in a couple of hours. But yeah, what a beast.
Either that or they make you want to suck on the long end of a shotgun

[Dominik]

Either that or they make you want to suck on the long end of a shotgunWhy be so negative? :) Very few people have the genetics and work ethic to build exceptional physiques but if you ask me the best part is working hard to try and get there. The challenge of it.

I came to the conclusion a while back that I don't have the discipline for all that crazy dieting so getting big and becoming as strong as possible is a good enough goal for me. That doesn't mean I can't appreciate what guys like Hola are doing and draw inspiration from it.

[Hola Bola]

my ass is FAR too large to do barbell hack squats, and my arms too short

as for the 20-reppers...work up to them. shoot for 4 wheels, and I'll salute you. ;) It honestly isn't that bad, but you need to make sure you have a spotter, because around 17-18, you might get "dizzy", to say the least.

as for the front squats, I'm going to pick up a front squat harness, because I am sick of not being able to do these suckers.

nice job overall.

arch your lower back tightly to get a stretch in the hamstrings too. By arching tightly, it forces rotation of the hips forward which stretches the stringie hams and really forces them to bear the brunt of the load.

Not arching = more ROM and more weight = more "impressive"

but your hamstrings won't recognize the "impressive" part.

Not saying your technique is designed to be impressive or whatever, just giving you a little "heads up" about the exercise that my crickety ole' ass has learned over the years

Haha, I have the same problem as you with barbell hacks and front squats. I should ask for a sting ray for my birthday next month. :)

How much weight do you guys think I should use for the 20 rep squat? Its supposed to be pretty heavy right?

Thanks for the RDL tips... I try to keep a tight arch in my lower back, which is why I said it doesnt feel like its doing any of the work, even though it might look that way from the vid.


Hola, just go as far as you can to get a stretch in the hams with a slight bend in the knees, push the hips back, lower back remaining arched and keeping the bar in contact with your body the whole time, and then come up again.

So basically what you're already doing except for the very last part of the movement where you squat down slightly. Maintain the knee/hip position in the attached photo until you get a full stretch in the hams and then reverse the movement. Hope that helps.

To me RDLs are like a safer and more effective SLDL. They also transfer greater benefits to your deadlift IMO making them a better assistance exercise.

Why be so negative? Very few people have the genetics and work ethic to build exceptional physiques but if you ask me the best part is working hard to try and get there. The challenge of it.

I came to the conclusion a while back that I don't have the discipline for all that crazy dieting so getting big and becoming as strong as possible is a good enough goal for me. That doesn't mean I can't appreciate what guys like Hola are doing and draw inspiration from it.

Hmmmm... I really thought it was a good thing for me to drop my hips a little as I go down on each rep. I'll try it next time without as much knee bend and see how it feels.

Exactly... the challenge and journey is by far the best thing about bb'ing to me. I often get asked, "how long are you going to eat/lift like this?" or "how big do you want to be?!?!"... I don't really have an answer to either of those questions, I just love doing what I'm doing and I'm going to keep at it until I don't enjoy it anymore. :D


Either that or they make you want to suck on the long end of a shotgun

Back to your old self I see... ;)

[EoR]

New journal eh?! :D

Nice previous workout, especially those squats and rdls. You'll feel the volume on squats later probably :o

I remember trying hack squats once and I nearly feel backwards, so easy to to mess it up and have yourself all locked up :D

[W8isGR8]

Back to your old self I see... ;)
:D

Reading your journal is like watching "Lifestyles of the Rich and Famous". At first it's awe-inspiring, but halfway through you look around at your own life and realize exactly how much you suck:)

No hatin' though;)

[c-lo]

Awesome!! Im gonna be watching this thread and taking workouts from this like the old thread!! I hope you didn't trade mark your work outs, coz they seems to be working great for me!

[GonnaBeSwole]

hey blake answer ur damn phone :) ill be in como wednesday

[The Real Deal]

hes too busy now thats he got that new job.

[muhammad__ali]

Hola Bola you look great. At your weight you could probably compete at some local amatuer strong man comps. If you cut you could probably compete as a light-heavy in bodybuilding comps as well, have you considered any of these because dude your one of the best ive seen on these boards in a while!!

[rockhuddy]

Hola Bola you look great. At your weight you could probably compete at some local amatuer strong man comps. If you cut you could probably compete as a light-heavy in bodybuilding comps as well, have you considered any of these because dude your one of the best ive seen on these boards in a while!!
He refuses to compete. Says he 'wants to get bigger' first. :confused:

Whatever.

[AHTTG]

He refuses to compete. Says he 'wants to get bigger' first. :confused:

Whatever.

Mr. Olympia or bust. ;)

[DieselNZ]

He refuses to compete. Says he 'wants to get bigger' first. :confused:

Whatever.
I wonder how much bigger he can actually get, I mean he's gotta be pretty near his genetic limit doesn't he?

[kethnaab]

Haha, I have the same problem as you with barbell hacks and front squats. I should ask for a sting ray for my birthday next month. :)
I have one and it doesn't work too well. Manta Ray is pretty great, but the Sting Ray just doesn't work for me

I plan on getting me one of these (http://www.frontsquatharness.com/New-Template-for-FSH.htm) as soon as I get my house situation settled.

How much weight do you guys think I should use for the 20 rep squat? Its supposed to be pretty heavy right?
you build up to it. I'd recommend on "light squat" day using about 75% of your 8-rep weight and then building up from there

Thanks for the RDL tips... I try to keep a tight arch in my lower back, which is why I said it doesnt feel like its doing any of the work, even though it might look that way from the vid.

*snip*

Exactly... the challenge and journey is by far the best thing about bb'ing to me. I often get asked, "how long are you going to eat/lift like this?" or "how big do you want to be?!?!"... I don't really have an answer to either of those questions, I just love doing what I'm doing and I'm going to keep at it until I don't enjoy it anymore. :D

the proper answer is "until I keel over dead at the age of 98"

Back to your old self I see... ;)

keep it up HB. I'm not going to be broke forever, and between you, spytech and Dom (When he starts his journal), I'm going to need some healthy competition to keep me motivated. :D

[kethnaab]

I wonder how much bigger he can actually get, I mean he's gotta be pretty near his genetic limit doesn't he?

no. He's not. He and I have similar bodytypes and he's following a similar progression that I did while I was in my early-mid 20s.

Just remember Hola, when they ask you to go play combat football during PT, just say no...for the love of God man, JUST SAY NO!!! ;)

[neoquest2000]

Hey Hola, I was wondering are you running pretty much the same supplements? I think in your 12 day journal you posted your diet and supps. I see you got the hammer chin posted on yourtube so I guess you put in somewhere on your journals. I have been off the board of a minute.

[Hola Bola]

New journal eh?!

Nice previous workout, especially those squats and rdls. You'll feel the volume on squats later probably

I remember trying hack squats once and I nearly feel backwards, so easy to to mess it up and have yourself all locked up

Thanks, I'm definately feeling the volume today! I could barely get my shoes and socks on this morning... my gf thinks its hilarious... :(


Reading your journal is like watching "Lifestyles of the Rich and Famous". At first it's awe-inspiring, but halfway through you look around at your own life and realize exactly how much you suck

No hatin' though

Hahaha... I don't know about all of that, but its pretty funny anyways. :D


Awesome!! Im gonna be watching this thread and taking workouts from this like the old thread!! I hope you didn't trade mark your work outs, coz they seems to be working great for me!

Thanks for following along, and I'm glad you're enjoying the workouts. No trade mark here... for now anyways. :p


Hola Bola you look great. At your weight you could probably compete at some local amatuer strong man comps. If you cut you could probably compete as a light-heavy in bodybuilding comps as well, have you considered any of these because dude your one of the best ive seen on these boards in a while!!

I haven't seen any amatuer competitions (strong man or bb'ing) advertised around here lately, but I'll keep an eye out for them. But yes, like Rockhuddy said, in my mind, I'm still not big enough. :)


I wonder how much bigger he can actually get, I mean he's gotta be pretty near his genetic limit doesn't he?

I've been sitting at a steady 208-210 for the past month or two... but I think I can put on at least another 10lbs of muscle naturally. It might take me 2-3 yrs to do it because of how far I've come... its constantly getting harder and harder to improve, but I've got nothing but time. ;)


keep it up HB. I'm not going to be broke forever, and between you, spytech and Dom (When he starts his journal), I'm going to need some healthy competition to keep me motivated.

no. He's not. He and I have similar bodytypes and he's following a similar progression that I did while I was in my early-mid 20s.

Just remember Hola, when they ask you to go play combat football during PT, just say no...for the love of God man, JUST SAY NO!!!

How much longer until you're "unbroken"??? Of the few workouts you posted, I was extremely impressed with your strength levels. :cool:


Hey Hola, I was wondering are you running pretty much the same supplements? I think in your 12 day journal you posted your diet and supps. I see you got the hammer chin posted on yourtube so I guess you put in somewhere on your journals. I have been off the board of a minute.

My supplements are pretty much exactly the same. I'll post an updated list a little later though.

Yeah, I posted my hammer chin vid awhile ago... you can always just go to my vid page and look them over to see if I've put any new ones up... heres the link, and its also in my sig...

http://www.youtube.com/profile_videos?user=bskola

[kethnaab]

How much longer until you're "unbroken"??? Of the few workouts you posted, I was extremely impressed with your strength levels. :cool:


well, i have some strange nerve damage, possibly related to something that happened in Iraq. :mad:

as for strength levels...thanks, but I can't take much credit ofr it. I chalk it up to too much food, God-gven genetics and really short arms. ;)

I have made some significant progress as far as what's going on right now. For awhile I couldn't even bench the barbell, but now I'm up to 150 for 10 sets of 15. gotta go real light right now because

1) The Thai army doesn't have "big dudes" so they have no reason to have more weight. :p
2) The nerve damage affects my right triceps and pectoralis, so it just will..."stop". I don't reach "muscle failure", but it's sorta like a paraplegic. Once I get to "that point", I am unable to contract my right pectoral or triceps. I literally can't get them to work...AT ALL.

Rather odd and quite annoying. and I had just gotten to the damn 150s! *Scowl* Once the nerve damage is done healing, I'll start up a "rehab" journal.


ah well, ces la vie (or however the hell you spell it).

[W8isGR8]

I wonder how much bigger he can actually get, I mean he's gotta be pretty near his genetic limit doesn't he?
Don't say the "G" word!:eek:

[dbcb314]

Hola,

You are a small piece of crap and your girlfriend is going to dump you for someone who is actually built.

- :) everyone is always praising you (rightfully so) so I thought I would just be an ass :D

[W8isGR8]

Hola,

You are a small piece of crap and your girlfriend is going to dump you for someone who is actually built.

- :) everyone is always praising you (rightfully so) so I thought I would just be an ass :D
I tried that already, all it does is make people gang up on you and start photochopping pics of you:)

[Hola Bola]

This workout took 100 minutes to complete...
Total sets = 39 :eek: (including warmups)
Strength - 5/5 :)
Stamina - 5/5

1. Rack Pulls (knee level, all reps done de-weighted)
Warmups
225 x 5
315 x 5
405 x 5

Work Sets
505 x 3
505 x 5 (straps)
525 x 5 (straps)

Burn Set
405 x 10
---ALTERNATING WITH---
1. DB Shoulder Press
Warmups
65's x 12
80's x 10
90's x 8

Work Sets
105's x 5
100's x 7
100's x 7

Burn Set
85's x 12

2. Weighted Wide Grip Chins
Work Sets
10 (bw)
8 (+25)
6 (+45)
6 (+45)
10 (bw)
---ALTERNATING WITH---
2. Flat DB Bench Press
Work Sets
100's x 10
110's x 10
120's x 8
120's x 7
100's x 12

3. "Flex" Preacher Curl Machine
Work Sets
100 x 10
120 x 10
140 x 8
130 x 8
---ALTERNATING WITH---
3. Weighted Dips
15 (+45)
12 (+90)
6 (+135)
10 (+90)
15 (+45)

4. Ab V-Ups
Work Sets
25
25
25
---ALTERNATING WITH---
4. One Arm Leaning Behind-the-Back Side Cable Raises
40 x 12/12
40 x 12/12
50 x 8/8

Overall a great workout. It ran a little long today, but I did a ton of sets, so I guess its OK. Rack pulls felt great, and I got up to 505 x 3 without straps, but after that my grip was shot, so I straped up and really blasted my upper back. I de-weighted on every set, even 525 x 5, and my traps/upper back were thrashed by the end. I also set PR's in every set of weighted wide grip chins, probably because I've never done them before when my back was relatively fresh. Since I did DB shoulder press as my main push exercise, I decided to do flat DB bench AND weighted dips to get a good amount of chest work in. I got a bit carried away and tried to do a set with 3 plates, but my shoulders were pretty tired, so I dropped back down. Everything else felt great, and I got a couple pics in the locker room afterwards. I weighed in at 208 today. :D

Tomorrow is an off day, and I'll do my Lower #2 workout on Thursday! :)

[Hola Bola]

well, i have some strange nerve damage, possibly related to something that happened in Iraq. :mad:

as for strength levels...thanks, but I can't take much credit ofr it. I chalk it up to too much food, God-gven genetics and really short arms. ;)

I have made some significant progress as far as what's going on right now. For awhile I couldn't even bench the barbell, but now I'm up to 150 for 10 sets of 15. gotta go real light right now because

1) The Thai army doesn't have "big dudes" so they have no reason to have more weight. :p
2) The nerve damage affects my right triceps and pectoralis, so it just will..."stop". I don't reach "muscle failure", but it's sorta like a paraplegic. Once I get to "that point", I am unable to contract my right pectoral or triceps. I literally can't get them to work...AT ALL.

Rather odd and quite annoying. and I had just gotten to the damn 150s! *Scowl* Once the nerve damage is done healing, I'll start up a "rehab" journal.


ah well, ces la vie (or however the hell you spell it).

Damn, thats too bad. Get well soon!!! :D


Hola,

You are a small piece of crap and your girlfriend is going to dump you for someone who is actually built.

- everyone is always praising you (rightfully so) so I thought I would just be an ass

Hahaha...

Actually, I've been dragging her to the gym lately... I just have her do cardio for 30-40 minutes, pullups/dips on the assisted machine, and barbell squats. Its a good, quick fullbody routine, especially since she only makes it to the gym 1-2x a week... :p


Don't say the "G" word!

I tried that already, all it does is make people gang up on you and start photochopping pics of you

Its all good in da hood. :cool:

[Tyrbolift]

Good move on the wide grip chins instead of hammers, IMO.

How you getting all the alternating in? Gym not busy?

[Hola Bola]

I'm going to bouncing back and forth between my place and my parents house at the Lake of the Ozarks, so I got a summer membership at the Golds Gym in town. The Golds gym here is pretty nice... the only thing different than my schools rec center is that the DB's are the old school kind, not the nice molded ones, and the only go up to 140's.

I also picked up an additional 16 10lb plates for my parents house, to use with the Olympic DB handles. I've already got 8 10lb plates at home, so with 24 total, I should be able to get the DB's up to 135's (I believe the handles weigh 15lbs). All I need is 2 more 45lb plates and I'll be set for the summer. :)

[Hola Bola]

Good move on the wide grip chins instead of hammers, IMO.

How you getting all the alternating in? Gym not busy?

Yeah, it was a good choice, especially since I'm working on bring up my lats. ;)

Its not very busy during the middle of the day when I go, and theres plenty of equipment. Also, I always offer to let people work in with me if I'm using something that theres only 1 of. :)

[The Real Deal]

side chest looks amazng. nice how ur gut looks so tiny.

[Hola Bola]

side chest looks amazng. nice how ur gut looks so tiny.

Thanks man, its one of my better poses. :)

[Hola Bola]

This workout took 90 minutes to complete...
Total sets = 27 (including warmups)
Strength - 5/5 :D
Stamina - 4/5

1. Deadlifts
Warmups
135 x 10
225 x 10
315 x 10

Work Sets (w/ straps)
445 x 8
445 x 8

Speed Deads (10 sec rest between reps)
315 x 1
315 x 1
315 x 1
315 x 1
315 x 1
315 x 1
315 x 1
315 x 1
315 x 1
315 x 1
315 x 1
315 x 1

2. ATG Narrow / Sumo Stance Squats
Work Sets
225 x 12 (NS)
225 x 12 (SS)
275 x 10 (NS)
275 x 10 (SS)
315 x 8 (NS)
315 x 6 (SS)

3. Cybex Leg Press (full ROM)
Work Sets
495 x 12
585 x 12
675 x 12
765 x 10
585 x 20
---ALTERNATING WITH---
3. Hammer Strength Shrugs
Work Sets
385 x 12
475 x 8
475 x 8
385 x 12

4. One Legged Kneeling Hamstring Curl Machine
Work Sets
90 x 12/12
100 x 10/10
90 x 12/12
---ALTERNATING WITH---
4. Donkey Calf Raise Machine
Work Sets
240 x 15
255 x 15
270 x 15

Overall a good workout. It ran a little long because I had to take a couple long breaks in between sets after I nearly passed out after the two 445 x 8 deadlift sets. I don't know if my breathing was off or what, but I was lightheaded and couldn't seem to catch my breath for the next 20 minutes or so. The Cybex leg press is really comfortable, and I can go down until my knees hit my chest without my lower back coming up off the pad. Everything else went well. :)

Tomorrow is an off day, and I'll do my Upper workout on Saturday at my parents house. :D

[W8isGR8]

deads and shrugs. Hardcore.

[The Real Deal]

holy crap, nice leg presses.

[ZFan89]

Nice deads!

[Hola Bola]

deads and shrugs. Hardcore.

Its "Legs/Traps" day... basically anything that gets worked on deadlifts. :)


holy crap, nice leg presses.

That was the first time I'd tried that leg press, it felt really comfortable, and I was a little bit suprised that I could put 16 plates on and still get 10 reps with a full ROM. I'm going to have to do these more often. ;)


Nice deads!

Thanks Z. :D

[skinnyballer12]

sorry, i'm having trouble understanding this program and someone told me to look at it for an idea of a good upper/lower split to use. is your first rest example meaning your workout schedule would look like this?
Sunday- Lower
Monday- Off
Tuesday- Upper
Wednesday- Off
Thursday- Lower
Friday- Off
Saturday- Upper
Sunday- Off
Monday- Lower
Tuesday- Off
Wednesday- Upper
Thursday- Off
Friday- Lower
Saturday- Off
Sunday- Upper
etc.

lol or is that totally off?

[The Real Deal]

you got it. but its subject to change if rest is needed. basically tailor it to your needs.

[skinnyballer12]

sweet one more question, can you do the same workout on both, say, upper days that week? like can i do bench, decline press, military press, etc. both upper days, or should i split it into two workouts and use them every other one?

[ryuten]

dude, i just rewatched some of ur clips and.... have i told u how crazy your deadlifts are? those are some heavy ass weights :-P

[The Real Deal]

imo, you could but why would you? i'd like to keep the variety so u keep ur body guessing.

[Dominik]

sweet one more question, can you do the same workout on both, say, upper days that week? like can i do bench, decline press, military press, etc. both upper days, or should i split it into two workouts and use them every other one?Sure. However it would be a good idea to vary the rep ranges and give priority to a different exercise in each of those workouts.

Like you might do bench first in upper workout #1 and military press first in upper workout #2. In the 1st you might do bench for low reps, 4-6, and in the 2nd, 6-10. You get the idea.

[kethnaab]

Overall a good workout. It ran a little long because I had to take a couple long breaks in between sets after I nearly passed out after the two 445 x 8 deadlift sets. I don't know if my breathing was off or what, but I was lightheaded and couldn't seem to catch my breath for the next 20 minutes or so.

445 x 8 x 2 = pain

that's why you were nearly unconscious. It's your body's way of saying

WHAT THE PHACK ARE YOU DOING TO ME GADDAMMIT?!?!?!!?

[ShreddedShruggin]

Yeah, he needs a week off. Rumor has it he's popping pain killers and ****.

-Shruggin

[The Real Deal]

Yeah, he needs a week off. Rumor has it he's popping pain killers and ****.

-Shruggin


lmao

[W8isGR8]

Yeah, he needs a week off. Rumor has it he's popping pain killers and ****.

-Shruggin
Hola "morphine" Bola

[Hola Bola]

is your first rest example meaning your workout schedule would look like this?
Sunday- Lower
Monday- Off
Tuesday- Upper
Wednesday- Off
etc....

Yes, thats right.


sweet one more question, can you do the same workout on both, say, upper days that week? like can i do bench, decline press, military press, etc. both upper days, or should i split it into two workouts and use them every other one?

I wouldn't suggest you do that... basically it boils down to doing 2 pressing movements (for chest/shoulders), 2 pulling movements (for back), 1 exercise for Bi's and Tri's each, and I like to finish the workout with an Ab exercise and something for my side delts, because they don't get hit directly in many compound movements.

So heres what you could do for your pressing movements...

Upper #1 - Flat Bench (DB or BB), followed by Shoulder Press (DB, BB, or Machine)

Upper #2 - Incline Bench (DB or BB), followed by Weighted Dips

Upper #3 - Shoulder Press (DB or BB), followed by Flat Bench (DB or BB)

Upper #4 - Incline Bench (DB or BB), followed by Weighted Dips

Repeat...

Like The Real Deal said, you can tailor it too your needs, but thats what I would suggest. And like Dominik said, you can alter the reps you use between low/high reps each time.

I guess the way I explained the exercise rotation wasn't as self explanitory as I thought, so feel free to ask any other questions you might have. :)

[Hola Bola]

445 x 8 x 2 = pain

that's why you were nearly unconscious. It's your body's way of saying

WHAT THE PHACK ARE YOU DOING TO ME GADDAMMIT?!?!?!!?

Hahaha... you gotta love high rep deads!!! :D


Yeah, he needs a week off. Rumor has it he's popping pain killers and ****.

-Shruggin

Hell no I don't... lifting every other day is like a vacation for me. ;)

Actually, I was taking Ibuprofen daily there for awhile for my shoulders and tendonitis in my elbows, but its been about 2 months since I took any pain pills. :)


Hola "morphine" Bola

I'd use that if it applied to me... but it doesn't. :cool:

[Hola Bola]

This workout took 95 minutes to complete...
Total sets = 35 (including warmups)
Strength - 5/5 :D
Stamina - 5/5

1. Incline DB Bench Press
Warmups
75's x 12
95's x 12
115's x 12
Work Sets
125's x 10
125's x 9
Burn Set
115's x 12
---ALTERNATING WITH---
1. Weighted Wide Grip Pullups
Warmups
10 (bw)
8 (+25)
Work Sets
6 (+50)
6 (+50)
6 (+50)
Burn Set
10 (+25)

2. Weighted Dips
Warmups
15 (bw)
15 (+45)
Work Sets
15 (+90)
14 (+90)
13 (+90)
---ALTERNATING WITH---
2. Machine Row (Hammer grip w/ chest supported)
Work Sets
140 x 10
160 x 10
160 x 9
140 x 10
130 x 12

3. V-Bar Cable Pressdowns
Work Sets
100 x 15
110 x 12
120 x 8
100 x 15
---ALTERNATING WITH---
3. EZ Bar Curls (wide/close grip)
Work Sets
85 x 10 (w)
85 x 10 (c)
85 x 10 (w)
85 x 10 (c)

4. Ab V-Ups
Work Sets
25
25
25
---ALTERNATING WITH---
4. Behind-the-Back Side Cable Raises
Work Sets
20 x 12/12
20 x 10/10

Overall a good workout. Today was the first time I got to use the adjustable Olympic DB handles, since I lifted at my parents house, and they worked really well. The only thing I don't like about them is that they're hard to balance on your thighs when kicking them up and setting them down, since they have ends like a barbell. Weighted dips felt great, and I decided to stick with 2 plates and do higher reps instead of throwing on a 3rd plate. Everthing else felt good, except I felt a little grinding in my shoulder on the second set of side cable raises, so I cut them short. Other than that it went really well. :D

Tomorrow is an off day, and I'll do my Lower #1 workout on Monday. :)

[The Real Deal]

lmao 12 reps with 115s. damn.

[Hola Bola]

lmao 12 reps with 115s. damn.

It was high rep day for pressing movements. :cool:

[AHTTG]

Have you tried incline BB? I like them better than the dbs, I feel there is more control over where the weight rests at the top, thus less chance of shoulder ****ing up.

[Hola Bola]

Have you tried incline BB? I like them better than the dbs, I feel there is more control over where the weight rests at the top, thus less chance of shoulder ****ing up.

Yes, I hate it and I won't use a BB for a long time, if ever. More control over where the weight rests at the top??? What does that mean? :confused: I'm not really worried about how it "rests" at the top... I'm more concerned with getting a good stretch in my chest at the bottom of the movement.

I'll give you that though... with a BB theres probably less chance of your shoulder messing up, but then again, you can't dump a BB nearly as easily if you're stuck on a rep. ;)

[Tyrbolift]

Awesome, Hola. Have a good workout Monday. Go vets! :D

[AHTTG]

Yes, I hate it and I won't use a BB for a long time, if ever. More control over where the weight rests at the top??? What does that mean? :confused: I'm not really worried about how it "rests" at the top... I'm more concerned with getting a good stretch in my chest at the bottom of the movement.

I'll give you that though... with a BB theres probably less chance of your shoulder messing up, but then again, you can't dump a BB nearly as easily if you're stuck on a rep. ;)


at lockout DBs tend to shift around a little bit(for me atleast, I may not have had enough time with them yet) and on an incline press that can potentially cause a problem.

I lower the bar all the way to upper chest so I don't worry about a stretch so much; but whatever, to each his own.

And how dare you bring that up! I'm doing arms on monday again so..... *crosses fingers*

[ShreddedShruggin]

Yo Blake, I hear you're getting pretty serious with the Missus.

Hola "Housewife" Bola?

:D

-Shruggin

[Hola Bola]

Awesome, Hola. Have a good workout Monday. Go vets! :D

Thanks Trybo. :D


at lockout DBs tend to shift around a little bit(for me atleast, I may not have had enough time with them yet) and on an incline press that can potentially cause a problem.

I lower the bar all the way to upper chest so I don't worry about a stretch so much; but whatever, to each his own.

And how dare you bring that up! I'm doing arms on monday again so..... *crosses fingers*

I don't have that problem, but if thats happening to you... yes, you would probably be better off with a barbell, at least until you get more comfortable with using DB's.


Yo Blake, I hear you're getting pretty serious with the Missus.

Hola "Housewife" Bola?

-Shruggin

Hahaha... maybe. ;)

[Dominik]

at lockout DBs tend to shift around a little bit(for me atleast, I may not have had enough time with them yet) and on an incline press that can potentially cause a problem.

I lower the bar all the way to upper chest so I don't worry about a stretch so much; but whatever, to each his own.It's probably got a lot to do with the length of your arms at 6'6". I know a few guys almost as tall as you who struggle a little with presses because of how long their arms are and since a barbell requires less stabilization than DBs, it'll probably suit you better. Either that or it'll just take a lot more practice.

Some might say some of the best benchers out there are taller guys (Ryan Kennelly 6'2", Scot Mendelson 6'1", Gene Rychlak 6'1", Shawn Lattimer 6'3", etc.) but those guys are all up around 300lbs+ and packing a lot of size so with a big arch the range of motion is much shorter than someone with a normal build that height bench pressing like a bodybuilder.

[kethnaab]

kinda ironic, isn't it? that the taller guys end up so damn strong?

that's a good example of what happens when a tall guy ends up being an endomorph. :eek:

kickass job on the incline DBs.

[The Real Deal]

i was wondering hola if ur shoulders are also blasted after upper days. seriousy my delts have never been this sore before.

[Hola Bola]

This workout took 80 minutes to complete...
Total sets = 25 (including warmups)
Strength - 5/5 :D
Stamina - 4/5

1. Squats
Warmups
135 x 12
225 x 10
315 x 8
Work Sets
365 x 8
385 x 5 (http://www.youtube.com/watch?v=vTLCfdw-Nqw)
Burn Sets
345 x 8
225 x 15 (feet together)

2. Romanian Deadlifts
Warmups
135 x 10
225 x 10
Work Sets
315 x 10
315 x 10
Burn Set
225 x 15

3. Front Squats
Work Sets
135 x 12
185 x 10
225 x 6 (lower back pain)
135 x 15
---ALTERNATING WITH---
3. One Legged BW Calf Raises (Full ROM w/ pauses)
Work Sets
20/20
20/20
20/20

4. Leg Extensions
Work Sets
100 x 15
110 x 12
120 x 12
---ALTERNATING WITH---
4. Lying Leg Curls
Work Sets
95 x 15
105 x 10
115 x 10

Overall a good workout. I decided to use lower reps and go heavier on squats today, and they went pretty well. I didn't do lunges because my quad muscle was really tight right where it connects to my knee, and it didn't feel comfortable... so I did some front squats instead, and they went ok. I can go really deep on them, but I'm not used to the weight being in front of me, so I was bending over too much and it put alot of strain on my lower back. Everything else was good though. :)

[Hola Bola]

kinda ironic, isn't it? that the taller guys end up so damn strong?

that's a good example of what happens when a tall guy ends up being an endomorph. :eek:

kickass job on the incline DBs.

Lightweight!!! :cool:

They end up so damn strong, but you'll still hear them complaining that "its soooo hard to put on size, waaaa, waaaa...." :p


i was wondering hola if ur shoulders are also blasted after upper days. seriousy my delts have never been this sore before.

Hmmmm, not especially... my chest and back is a little sore, but 2-3 days is plenty of time for my upper body to recover since each muscle isn't getting annihilated like they used to during my 12 day rotation. :)

[AHTTG]

Lightweight!!! :cool:

They end up so damn strong, but you'll still hear them complaining that "its soooo hard to put on size, waaaa, waaaa...." :p



Hmmmm, not especially... my chest and back is a little sore, but 2-3 days is plenty of time for my upper body to recover since each muscle isn't getting annihilated like they used to during my 12 day rotation. :)


That's just Darwinia crying his slanted little eyes out. ;)


And annihilated is right. I'm doing 35 sets for arms today all alternated......... There goes the neighbourhood.

[Dominik]

Lightweight!!! :cool:

They end up so damn strong, but you'll still hear them complaining that "its soooo hard to put on size, waaaa, waaaa...." :pNot harder to put on size, harder to look like you've put on size. How many pros can you name over 6ft? :) Gunter, Quincy Taylor... uhm...

Then again, take two guys who have equal development and conditioning in relation to their height, and the taller guy always comes out looking better. Imagine two Ronnie Colemans, one 5'7" and the other 5'11." Who wins? Anyway, there's always someone bigger. Most of the time I'm happy with my height until I'm in the company of juiced up guys who are a few inches taller and suddenly I feel like a little guy :)

[dbcb314]

hola... were those squats wide stance, regular stance, heels together, atg, parallel or what? I can't see video remember :(

[The Real Deal]

That's just Darwinia crying his slanted little eyes out. ;)


You = DEAD

[Hola Bola]

And annihilated is right. I'm doing 35 sets for arms today all alternated......... There goes the neighbourhood.

Those were the good ole days... I miss them, but my new workouts are fun too. :)


Not harder to put on size, harder to look like you've put on size. How many pros can you name over 6ft? :) Gunter, Quincy Taylor... uhm...

Then again, take two guys who have equal development and conditioning in relation to their height, and the taller guy always comes out looking better. Imagine two Ronnie Colemans, one 5'7" and the other 5'11." Who wins? Anyway, there's always someone bigger. Most of the time I'm happy with my height until I'm in the company of juiced up guys who are a few inches taller and suddenly I feel like a little guy :)

I know, I know... thats why I put the :p face after it. ;)


hola... were those squats wide stance, regular stance, heels together, atg, parallel or what? I can't see video remember

Regular stance, ATG... I attached a screen shot for ya. :D

[The Real Deal]

lol looks like ur about ready to take a ****.

[Hola Bola]

lol looks like ur about ready to take a ****.

Haha... except I don't have to sit that low even on toilet seats!!! :D

[kethnaab]

very nice squats

[AHTTG]

You = DEAD


No smiley to let me know you're joking, no friendly insult.

I'm getting worried!


*looks left then right nerviously*


You can make a joke about me being russian if you'd like.... it's ok I can take it.

[Hola Bola]

very nice squats

Thanks. :D

[Hola Bola]

This workout took 100 minutes to complete...
Total sets = 39 :eek: (including warmups)
Strength - 5/5 ;)
Stamina - 4/5

1. Flat DB Bench Press
Warmups
100's x 12
115's x 10
Work Sets
130's x 8
130's x 8
Burn Sets
115's x 12
100's x 12
---ALTERNATING WITH---
1. BB Rows (double overhand)
Warmups
135 x 15 (bent over)
225 x 12 (bent over)
Work Sets
275 x 10 (yates)
315 x 8 (yates)
Burn Sets
225 x 15 (bent over)
225 x 13 (bent over)

2. Machine Shoulder Press (shoulder width hammer grip)
Work Sets
140 x 10
160 x 10
180 x 8
160 x 10
150 x 12
---ALTERNATING WITH---
2. Weighted Hammer Grip Chins
Work Sets
10 (bw)
8 (+45)
5 (+90)
8 (+45)
8 (+45)
12 (bw)

3. Weighted Dips
Work Sets
15 (bw)
15 (+45)
12 (+90)
10 (+90)
15 (+45)
---ALTERNATING WITH---
3. Machine Preacher Curl
Work Sets
120 x 10
120 x 10
130 x 8
110 x 10

4. Ab V-Ups
25
25
25
---ALTERNATING WITH---
4. Behind-the-Back Leaning Away Side Cable Raises
50 x 10/10
50 x 10/10
50 x 10/10
50 x 10/10

Overall a good workout... I had a couple PR's, but nothing earth shattering. I did my warmup and burn sets of BB Rows bent over at a 45 degree angle, to get the benefits of them AND Yates rows. :) I did my weighted chins with a dead hang on each rep during the +45 and heavier sets, which is why the reps were a little lower than normal, but it felt good in my lats. I was a tad bit weaker on weighted dips, but I guess thats to be expected after all the flat benching and shoulder pressing. Everything else went well, and I got a side tricep pic since I don't think I've ever posted one before. :cool:

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

[The Real Deal]

god damn 100 minutes. u gotta cut that down.

side tri is looking thick and lean, if thats possible.

[ShreddedShruggin]

Damn, someone's been doing their kickbacks.

-Shruggin

[kethnaab]

Jay Cutler called

He wants you to give his side triceps pose back, Hola. he seems to think you stole it.

[TrailrParkTrash]

100 minutes?! No wonder you're so big! :)

[Hola Bola]

god damn 100 minutes. u gotta cut that down.

side tri is looking thick and lean, if thats possible.


Damn, someone's been doing their kickbacks.

-Shruggin


Jay Cutler called

He wants you to give his side triceps pose back, Hola. he seems to think you stole it.


100 minutes?! No wonder you're so big!

Thanks for the compliments guys. :)

100 minutes is my limit I think... I was about to pass out by the end of yesterdays workout. :p

Sorry Shruggin, I'll try and get you that kickback vid you wanted next time. ;)

[ossizen]

Damn! Your tris look solid. :)

LOL... seems like the number 225 is trying to elude me. You do that as a deadlift warmup. ;)

Yesterday, I tried to deadlift that but only managed a rackpull with that. So I'm stuck with 185 as a 1RM on both squats and deads.

[ossizen]

It's probably got a lot to do with the length of your arms at 6'6". I know a few guys almost as tall as you who struggle a little with presses because of how long their arms are and since a barbell requires less stabilization than DBs, it'll probably suit you better. Either that or it'll just take a lot more practice.

Some might say some of the best benchers out there are taller guys (Ryan Kennelly 6'2", Scot Mendelson 6'1", Gene Rychlak 6'1", Shawn Lattimer 6'3", etc.) but those guys are all up around 300lbs+ and packing a lot of size so with a big arch the range of motion is much shorter than someone with a normal build that height bench pressing like a bodybuilder.
I use DBs for my bench press. I struggle with a BB on my right side. Abit of an imbalance so I stick with DBs mainly.

[Hola Bola]

Damn! Your tris look solid. :)

LOL... seems like the number 225 is trying to elude me. You do that as a deadlift warmup. ;)

Yesterday, I tried to deadlift that but only managed a rackpull with that. So I'm stuck with 185 as a 1RM on both squats and deads.

I use DBs for my bench press. I struggle with a BB on my right side. Abit of an imbalance so I stick with DBs mainly.

Thanks man. :)

The weight is relative... just keep lifting and you'll be past 225 in no time.

Good deal, DB's are better anyways. :p

[ossizen]

Thanks.

[Dominik]

Everything else went well, and I got a side tricep pic since I don't think I've ever posted one before. :cool:New favorite pose? :D Looking thick and that's a big ass horseshoe. Think about how many guys here would kill for a side triceps pose like that while saying "strength isn't important" on all those bodybuilding threads. I'll have to keep pointing out to them that you're dipping 3 plates for reps and that's what your tris look like :)


I use DBs for my bench press. I struggle with a BB on my right side. Abit of an imbalance so I stick with DBs mainly.I'd stick with DBs. I think they're the best tool for bodybuilding purposes on presses and you won't be missing out on anything. Besides, a lot of people do bench just so they can drop stats. I couldn't even tell you what I could bench these days and I really don't care. I'd rather have two injury free shoulders.

[ossizen]

Yeah, these DB presses are helping my chest. I usually use around 40-45lb DBs for my presses. Other days, I can do 50s. But it doesn't concern me per se. I don't know how much I can bench really.

[Hola Bola]

New favorite pose? :D Looking thick and that's a big ass horseshoe. Think about how many guys here would kill for a side triceps pose like that while saying "strength isn't important" on all those bodybuilding threads. I'll have to keep pointing out to them that you're dipping 3 plates for reps and that's what your tris look like :)


Haha, no, I still like my MM the best. :D

I never said "strength isn't important"!!!... I just use strength as a tool to build muscle. I know if I can go from 200 x 8 to 250 x 8 while maintaining good form, the target muscle should grow.

[Dominik]

Haha, no, I still like my MM the best. :D

I never said "strength isn't important"!!!... I just use strength as a tool to build muscle. I know if I can go from 200 x 8 to 250 x 8 while maintaining good form, the target muscle should grow.I know, but it's got to be up there :)

re: "strength isn't important," I never said you said that. It's not your #1 priority, but that's just splitting hairs. You're doing exactly what I said (and others said) is important in that strength vs. size thread: pushing hard to increase the weight in the chosen rep range while getting enough calories in. It's not "you have to train like a powerlifter" or "max out" all the time.

I was giving you a compliment there btw :) I just hope more guys take notice of the weight progression aspect to this journal rather than just copying your workouts or exercise choices because it's more than that. You're not dropping anchor on a certain amount of weight and being content with that--you keep pushing to overload those muscles and it's a proven formula which is clearly working for you.

[Canadian Iron]

Haha, no, I still like my MM the best. :D

I never said "strength isn't important"!!!... I just use strength as a tool to build muscle. I know if I can go from 200 x 8 to 250 x 8 while maintaining good form, the target muscle should grow.
...


You can't expect to just linearly increase weight or reps forever without changing the strategy. In addition the key is expansion over a period, not so much the particular scheming one uses. Meaning that if you squat 225x10 now and next year you squat 225x10 you will almost certainly look very similar. If next year you squat 365x10, you will almost certainly look very different (you will have to eat obviously). Whatever you did in the interim to elicit that progression doesn't really matter so long as it worked.

[Hola Bola]

I know, but it's got to be up there :)

re: "strength isn't important," I never said you said that. It's not your #1 priority, but that's just splitting hairs. You're doing exactly what I said (and others said) is important in that strength vs. size thread: pushing hard to increase the weight in the chosen rep range while getting enough calories in. It's not "you have to train like a powerlifter" or "max out" all the time.

I was giving you a compliment there btw :) I just hope more guys take notice of the weight progression aspect to this journal rather than just copying your workouts or exercise choices because it's more than that. You're not dropping anchor on a certain amount of weight and being content with that--you keep pushing to overload those muscles and it's a proven formula which is clearly working for you.

Thanks, I always strive to increase weight/reps... slowly of course... to me, thats the key to gaining size. I agree with your statement about "increasing the weight in the chosen rep range" too. For me, I feel like increasing strength in the 6-12 rep range works best, and it varies from exercise to exercise.


...

:cool:

[Hola Bola]

This workout took 85 minutes to complete...
Total sets = 31 (including warmups)
Strength - 5/5
Stamina - 5/5 :cool:

1. Deadlifts
Warmups
135 x 5
225 x 5
315 x 5
405 x 3
Work Sets
455 x 1
475 x 1
Speed Deads (strapless with 30 sec rest between reps)
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1

2. "Cybex" Leg Press (normal stance, full ROM)
Work Sets
495 x 12
675 x 12
855 x 10
945 x 6
Burn Set
675 x 15

3. Donkey Calf Raises
Work Sets
240 x 15
255 x 15
270 x 15
285 x 15
---ALTERNATING WITH---
3. "Hammer Strength" Shrugs
Work Sets
385 x 12
475 x 8
475 x 8
475 x 8
385 x 12
---ALTERNATING WITH---
3. "Hammer Strength" Seated Leg Curl
Work Sets
90 x 12
115 x 10
115 x 10
115 x 10

4. Sumo/Narrow Stance Hack Squats
Work Sets
225 x 10 (SS)
225 x 10 (NS)
315 x 10 (SS)
315 x 10 (NS)
405 x 8 (SS)
405 x 8 (NS)

Overall a great workout. I decided to work with low reps today on deadlifts, since that is my weak spot. 475 felt pretty good, but I didn't feel like I could go any higher, so I decided to do some heavy speed deads instead... I was only planning on doing 8, but once I got 8, I was like "I'll go for 10", then I got 10, and I was like "I'll go for 12", etc... until I did 15. It was definately exhausting. :) I didn't feel like putting more stress on my lower back, so instead of doing sumo/narrow bb squats, I threw in leg press and hack squats. I'll take a vid next time if I do over 1000. Everything else felt good, and by the end my legs were toast. ;)

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

[ZFan89]

Damn your workouts are long, lol. Watch out, I'm only 25lbs behind you on deads :cool:

[kethnaab]

asskicking lower body workout man. just tore the iron up *thumbs up*

[Hola Bola]

Damn your workouts are long, lol. Watch out, I'm only 25lbs behind you on deads :cool:

Haha, as long as I stay under 1 1/2 hrs, I'm happy. Only 25lbs eh?... I'm gonna have to get my ass in gear then!!! :D


asskicking lower body workout man. just tore the iron up *thumbs up*

Thanks, it was a fun workout. :)

[AHTTG]

Since this journal was started, there was a total of ONE journal entry that did not have a PR.

IT'S PEANUT BUTTER JELLY TIME

http://www.ebaumsworld.com/flash/peanutbutter.html

[Hola Bola]

I had Army stuff all weekend, and I don't have time to post my workout from yesterday right now, but I'll get it up tomorrow. I'm also doing my Lower #1 workout tomorrow afternoon. I hope everyone had a good weekend! :D

[ossizen]

Cool. My weekend was good too. Boss got married yesterday. Awesome reception afterwards. LOL... it's been months since I had to wear a suit and tie. I started Rippetoe last week and it's been kicking my ass backwards and forwards.

[ZFan89]

I had Army stuff all weekend, and I don't have time to post my workout from yesterday right now, but I'll get it up tomorrow. I'm also doing my Lower #1 workout tomorrow afternoon. I hope everyone had a good weekend! :D

What did your Army stuff consist of? My base hosted an air show all weekend, so you can imagine the prep work and hours we were volunteered for, lol. But it was cool

[Hola Bola]

What did your Army stuff consist of? My base hosted an air show all weekend, so you can imagine the prep work and hours we were volunteered for, lol. But it was cool

I had to help give a PT test, and we went to STL for my battalion's change of command ceremony. Lots of fun... :rolleyes:

[Tyrbolift]

I had to help give a PT test, and we went to STL for my battalion's change of command ceremony. Lots of fun... :rolleyes:Wow, strong pomp and circumstance.

[Hola Bola]

This workout took 85 minutes to complete...
Total sets = 38 (including warmups)
Strength - 5/5
Stamina - 5/5

1. 45 degree Incline DB Bench
Warmups
80's x 12
100's x 10
115's x 8
Work Sets
125's x 6
125's x 6
Burn Set
110's x 10
---ALTERNATING WITH---
1. Weighted Wide Grip Pullups
Warmups
10 (bw)
6 (+35)
Work Sets
5 (+70)
8 (+35)
8 (+35)
Burn Set
8 (bw)

2. Seated BB Military Press
Warmups
135 x 12
165 x 8
Work Sets
205 x 4
165 x 10
Burn Set
135 x 16
---ALTERNATING WITH---
2. Wide Grip Seated Cable Row
Work Sets
150 x 12
180 x 10
200 x 10
220 x 8
200 x 10

3. V-Bar Cable Pressdown
Work Sets
245 x 15
245 x 15
245 x 13
245 x 12
---ALTERNATING WITH---
3. Hammer Strength Seated Bicep Curl
Work Sets
90 x 10
90 x 10
90 x 10
90 x 10
70 x 10

4. Ab V-Ups
Work Sets
25
25
25
---ALTERNATING WITH---
4. Behind-the-Back Leaning Side Cable Raises
Work Sets
50 x 10/10
50 x 12/12
60 x 8/8

5. BW Close Grip Chinups / Dips
Burn Sets
12 (chins)
30 (dips)

Overall a great workout. I was running late for dinner, so I practically flew through this workout in record time. The adjustable Incline bench I usually use (~30 degrees) was taken, so I had to use a 45 degree angle bench, and it definately put a damper on my incline strength. For both of my back exercises I went with wide grip exercises... hopefully putting more emphasis on those will help with my lat width. :) I went out on a limb with BB ( :eek: ) shoulder presses, since BB pressing exercises usually aggravate my shoulders, but it ended up feeling fine, and I was able to use some decent weight. I'd like to get up to 225 on them though. ;) Everything else went well, and I was literally drenched in sweat by the end...

[ZFan89]

New exercise = new vid :) How far down do you go on the pressing?

[rockhuddy]

I went out on a limb with BB ( :eek: ) shoulder presses, since BB pressing exercises usually aggravate my shoulders, but it ended up feeling fine, and I was able to use some decent weight. I'd like to get up to 225 on them though.
Sweet jesus. Hola pressed with a bb.

I like sweating during a workout. ;) I'm not there to look good.

[Hola Bola]

New exercise = new vid :) How far down do you go on the pressing?

I go down until the bar is just below my chin... with my shoulder flexibility, thats about as low as I can go. Plus, my arms are way below parallel at that point, so I don't feel like I'm cheating myself by not going down until the bar touches my chest. :)

[Hola Bola]

Sweet jesus. Hola pressed with a bb.

I like sweating during a workout. ;) I'm not there to look good.

Haha... It was a momentary lapse in my judgement, it won't happen again!!! :p

Seriously though, I occasionally throw in some high rep bb shoulder press work to mix it up. The low rep/heavy weight stuff is usually what hurts, but it felt ok, so I might try it again next time. :)

[Hola Bola]

This workout took 80 minutes to complete...
Total sets = 29 (including warmups)
Strength - 5/5 :D
Stamina - 5/5

1. Squats
Warmups
135 x 12
225 x 10
315 x 8
Work Sets
405 x 3
425 x 1 (http://www.youtube.com/watch?v=tgqJ2vbS5m8)
405 x 3
315 x 10
Burn Sets
225 x 10 (sumo)
225 x 10 (narrow)

2. DB SLDL's
Work Sets
80's x 10
100's x 10
120's x 10
100's x 12

3. Front Squats
Work Sets
135 x 10
225 x 8 (http://www.youtube.com/watch?v=LIr3i3nbXWg)
225 x 6
135 x 15
---ALTERNATING WITH---
3. Donkey Calf Raises
Work Sets
270 x 20
285 x 20
285 x 20
285 x 20

4. Hack Squats
Work Sets
225 x 12
315 x 10
405 x 8
315 x 10
---ALTERNATING WITH---
4. "Flex" Plate Loaded Leg Extension Machine
Work Sets
180 x 15
225 x 12
270 x 10
225 x 12

Overall a great workout... I went into todays workout feeling like crap, and my right quad was really tight where it connects to my knee... but after the 2nd warmup set I was good to go. :D Since I've been doing alot of high rep sets for squats lately, I decided to go heavy, and it felt great. I did DB SLDL's instead of RDL's to switch things up a bit, and my front squats felt much better than the last time I did them. In retrospect, the hack squat / leg extension combo was probably a bad idea... I can already feel the DOMS setting in. :p

Depending on how I feel, I might do my Upper workout tomorrow... or take the day off... whatever I feel like. :D

Attached are some screen shots from my squat vids to give you an idea of how deep I go. :cool:

[ZFan89]

Nice job on the squats. I started doing box squats again, so I'll catch up quick hopefully

[W8isGR8]

Attached are some screen shots from my squat vids to give you an idea of how deep I go. :cool:
Weak! Might as well just do 1/4 squats with that limited ROM:rolleyes:




















:D

[Hola Bola]

Nice job on the squats. I started doing box squats again, so I'll catch up quick hopefully

Thanks Z. I wanna see some vids!!! :D


Weak! Might as well just do 1/4 squats with that limited ROM

Haha, there was actually a guy in the squat rack next to me doing 1/4 squats with 185... I thought it was pretty funny. ;)

[W8isGR8]

Thanks Z. I wanna see some vids!!! :D



Haha, there was actually a guy in the squat rack next to me doing 1/4 squats with 185... I thought it was pretty funny. ;)
That was me

[ossizen]

Attached are some screen shots from my squat vids to give you an idea of how deep I go. :cool:
Damn, that's alot of weight. :)

I have been going that low on my squats. Albeit, with lighter weight than usual.

[SM373]

****, that's a lot of weight. I love how you just walk in there, no hesistation, and just own the 425 squat. :cool:


That was me

LMFAO.

[PoW]

Long time no see Hola, I see your still strong as ever. Well, stronger actually :D

[KING_OF_SQUAT]

i like it.

count me in, upper/lowers have always served me well.

too bad im a PL. :rolleyes:


oh well, cool journal anyway :)


-paul

[Hola Bola]

Damn, that's alot of weight. :)

I have been going that low on my squats. Albeit, with lighter weight than usual.

Nah... Lightweight!!! :cool:



****, that's a lot of weight. I love how you just walk in there, no hesistation, and just own the 425 squat.

Well, I did a set of 405 x 3 right before trying 425, so I knew I'd get it. :D


Long time no see Hola, I see your still strong as ever. Well, stronger actually

Good to see you back.

Haha, thats the whole point right? No one wants to get weaker!!! :p


i like it.

count me in, upper/lowers have always served me well.

too bad im a PL.


oh well, cool journal anyway


-paul

Thanks for stoppin by man. :)

[KING_OF_SQUAT]

fo sheezy. :D



-paul

[Hola Bola]

This workout took 100 minutes to complete...
Total sets = 40 :eek: (including warmups)
Strength - 5/5 :D
Stamina - 5/5

1. Rack Pulls (knee level, all reps deloaded)
Warmups
225 x 5
315 x 5
405 x 5
Work Sets
495 x 2
545 x 2 (straps)
565 x 1 (straps)
Burn Set
405 x 5
---ALTERNATING WITH---
1. Seated DB Shoulder Press
Warmups
65's x 12
85's x 10
Work Sets
105's x 6
105's x 5
100's x 6
Burn Set
80's x 15

2. Flat DB Bench Press
Work Sets
110's x 10
110's x 9
110's x 9
110's x 8
---ALTERNATING WITH---
2. Weighted Hammer Grip Chins
Work Sets
10 (bw)
8 (+70)
4 (+105)
8 (+70)
10 (+35)
15 (bw)

3. DB Curls (supinating - hammer)
Work Sets
45's x 8/8
55's x 8/8
60's x 6/6 - 4/4
60's x 6/6 - 4/4
55's x 10/10
---ALTERNATING WITH---
3. Weighted Dips
Work Sets
15 (+45)
12 (+90)
12 (+90)
18 (+45)
30 (bw)

4. Ab V-Ups
Work Sets
25
25
25
---ALTERNATING WITH---
4. Behind-the-Back Leaning Side Cable Raises
Work Sets
50 x 10/10
60 x 8/8
60 x 10/10
50 x 12/12

Overall a great workout. I was extremely happy with my rack pulls today, and I love the way they work my entire back. DB shoulder press also went really well. :) I decided to use less weight on flat db bench, since my shoulders were already slightly fatigued, and use a full ROM with a deep stretch on each rep to make sure my chest was working. Everything else went fine, and I was drenched in sweat by the end and about to pass out... in other words, it was a good workout. :cool:

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

[KING_OF_SQUAT]

sweet workout. how much do you feel burn sets help in terms of mass/strength gains. with strength being the more importatn factor...


?



:)

-paul

[kethnaab]

niiiiiiiiice rack pulls. :D

[ZFan89]

Really trying to edge me out, eh? lol....i'll play that game :D

[deserusan]

Always impressive Hola.

[latrell]

side tri pic looking good bola, your almost there;)

http://www.pf-institute.com/images/cutler2.jpg

[AHTTG]

3. Weighted Dips
Work Sets
15 (+45)
12 (+90)
12 (+90)
18 (+45)
30 (bw)




Yeeesh. You can go for another 30 AFTER doing all that?

[EoR]

Haven't replied in here for awhile [I still browse now and then :D], everything strong as usual, but I looked at that 425 ATg squat pic and it was freaky :D You must get a few stares.

Top stuff Hola!

[Hola Bola]

sweet workout. how much do you feel burn sets help in terms of mass/strength gains. with strength being the more importatn factor...
?
-paul

I do them more for the size gains, to get the blood flowing before I move on to the next exercise. I don't think its a powerlifting thing. :)


niiiiiiiiice rack pulls.

Thanks Keth. They felt great... and my back is crazy sore today! :cool:


Really trying to edge me out, eh? lol....i'll play that game

I can't have you catchin up to me!


Always impressive Hola.

Thanks for stoppin by man. :D


side tri pic looking good bola, your almost there

Riiiiight... ;)


Yeeesh. You can go for another 30 AFTER doing all that?

Haha, bodyweight dips feel so light I don't even bother doing them for a warmup anymore... :p


Haven't replied in here for awhile [I still browse now and then ], everything strong as usual, but I looked at that 425 ATg squat pic and it was freaky You must get a few stares.

Top stuff Hola!

Thanks man, I always get weird looks when I do full squats. I guess its understandable though... most people in the gym have never seen anyone do them. :)

[KING_OF_SQUAT]

well how much do they help with size?

as compared to not doing them. lol.


-paul

[W8isGR8]

well how much do they help with size?

as compared to not doing them. lol.


-paul
I read a study that showed that powerlifters who added a high rep set after their heavy lifts gained X% more than those that didn't. I'll have to dig through my magazines to find it. I just remember reading it and Hola was the first one to come to mind:D

[KING_OF_SQUAT]

sweet, i am a strongman/pl, so i usually do a high rep set at the end, but i take rest inbetween the sets. thus it is no longer a "burn set"


and those PLrs gained that x% because they trained theyre slow twitch fibers.


i train it all. :cool:


lol


-paul

[KING_OF_SQUAT]

lol, cutlers waist is HUGE!!!!

i bet he says "stupid internal organs and their growing" every time he sees himself in the mirror. either that or he doesnt notice bbecause of his


"PERFECTLY PEAKED BICEPS!!!"


lol, i think pro bodybuilding is silly.. but to each his own!! i respect his strength, thats for sure!



-paul

[Hola Bola]

I read a study that showed that powerlifters who added a high rep set after their heavy lifts gained X% more than those that didn't. I'll have to dig through my magazines to find it. I just remember reading it and Hola was the first one to come to mind

Nooooo!!! I'm not a powerlifter!!! :p


well how much do they help with size?

as compared to not doing them. lol.

sweet, i am a strongman/pl, so i usually do a high rep set at the end, but i take rest inbetween the sets. thus it is no longer a "burn set"

-paul

I do them soley for size... but I guess they work for strength too according to W8's study. I guess it does make sense if you think about it. :D

I take rest in between sets too... :confused:

A "burn set" for me is just a lighter weight after all the heavy sets, using high reps and a slower rep tempo, with pauses as needed, to completely destroy the target muscle. :)

[KING_OF_SQUAT]

ah, i thought it was traditional burnout set (no rest jus stripping the weight off and doing it)


w00p w00p!!

how much do they help with size as compared to just adding another work set?

(you still havent answered that yet. lol)


-paul

[W8isGR8]

ah, i thought it was traditional burnout set (no rest jus stripping the weight off and doing it)


w00p w00p!!

how much do they help with size as compared to just adding another work set?

(you still havent answered that yet. lol)


-paul
Ummmmmm.....have you seen his pics?

[kethnaab]

something to keep in mind, the high rep set gets a TON of extra blood flow into the area, and the joints just LOOOVE the lactate bath they take.

After doing the 2 weeks of 15-rep sets on an HST proggie I tried, I was amazed at how fantastic my entire body felt, and the 2 weeks were something of a "springboard" into the heavy weights.

I like to do a high-rep set for every bodypart once I'm "done"

[latrell]

I like getting blood into my muscles and through my joints with pretty light weights, but pushing yourself to 10-15 rep failure is exhausting. So I just do them as warmups etc.

[Hola Bola]

ah, i thought it was traditional burnout set (no rest jus stripping the weight off and doing it)


w00p w00p!!

how much do they help with size as compared to just adding another work set?

(you still havent answered that yet. lol)


-paul

Yes, I think they help greatly with size.


something to keep in mind, the high rep set gets a TON of extra blood flow into the area, and the joints just LOOOVE the lactate bath they take.

After doing the 2 weeks of 15-rep sets on an HST proggie I tried, I was amazed at how fantastic my entire body felt, and the 2 weeks were something of a "springboard" into the heavy weights.

I like to do a high-rep set for every bodypart once I'm "done"

Extra blood flow = pump = happy joints = big muscles. Thats about as scientific as I get. :D


I like getting blood into my muscles and through my joints with pretty light weights, but pushing yourself to 10-15 rep failure is exhausting. So I just do them as warmups etc.

No kidding, of course its exhausting!!! Thats the whole point! :cool:

[Tyrbolift]

A good pump not only helps in further tearing, blood and oxygen flow, and lactic flush, but it also helps stretch the outer sheath of the muscles so size can be accomodated. I usually do them, too.

[Hola Bola]

A good pump not only helps in further tearing, blood and oxygen flow, and lactic flush, but it also helps stretch the outer sheath of the muscles so size can be accomodated. I usually do them, too.

Cool, thanks for the info. :)


That's getting a little off topic here.

LOL... I was thinking the same thing. :D

[ossizen]

I removed it. ;)

[Hola Bola]

Diet

Meal #1
-16 oz 1% Milk (22g C / 16g P / 3g F)
-1 Cup ground Oats (54g C / 10g P / 6g F)
-2.5 scoops whey (7g C / 60g P / 2g F)
-1 cap Flax Oil (0g C / 0g P / 7g F)
Total = 838 (83g C / 86g P / 18g F)

Meal #2
-16 oz 1% Milk (22gC / 16g P / 3g F)
-1 Cup ground Oats (54g C / 10g P / 6g F)
-2.5 scoops whey (7g C / 60g P / 2g F)
-1 cap Fish Oil (0g C / 0g P / 5g F)
Total = 820 (83g C / 86g P / 16g F)

WORKOUT

Meal #3
-Cytosport Cytogainer (80g C / 56g P / 5g F)
Total = 589 (80g C / 56g P / 5g F)

Meal #4
-8 oz 100% natural Juice (38g C / 0g P / 0g F)
-Chicken Breast (0g C / 50g P / 5g F)
-16 oz 1% Milk (22g C / 16g P / 3g F)
-1 can potatoes (42g C / 5g P / 0g F)
Total = 764 (102g C / 71g P / 8g F)

Meal #5
-8 oz Tilapia (0g C / 56g P / 8g F)
-1 cup white rice (37g C / 4g P / 0g F)
-1/2 can Carrots (12g C / 2g P / 1g F)
-16 oz 1% Milk (22g C / 16g P / 3g F)
Total = 704 (71g C / 78g P / 12g F)

Meal #6
-1/2 lb 93/7 Turkey Sausage (0g C / 44g P / 16g F)
-16 oz 1% Milk (22g C / 16g P / 3g F)
-1/4 cup Almonds (5g C / 6g P / 16g F)
Total = 687 (27g C / 66g P / 35g F)

Meal #7
-1 cup cottage cheese (6g C / 28g P / 2g F)
-8 oz 1% Milk (12g C / 8g P / 1g F)
-1.5 scoops Whey (5g C / 36g P / 1g F)
-1 cap Fish Oil (0g C / 0g P / 5g F)
Total = 461 (23g C / 72g P / 9g F)

Daily Totals
Calories = 4863
Carbs = 469g
Protein = 515g
Fat = 103g
Macro Ratio = 39/42/19

[ossizen]

Wow, that is a serious diet.

[W8isGR8]

Wow, strong protein/carb ratio

[leanTXmuscle]

Thanks for posting your diet. You are a living commercial for the ad "Milk: It Does a Body Good".

[bs1]

Man this is very informative to me as a new lifter. What do you guys think about doing this. upper, lower, off upper, lower off, off,. Trying be rest on weekends.

[W8isGR8]

Man this is very informative to me as a new lifter. What do you guys think about doing this. upper, lower, off upper, lower off, off,. Trying be rest on weekends.
I think it's great. Personally, I liked doing upper/lower M-W-F, so one week upper gets hit twice, the next week lower gets hit twice.

[gymratluke]

Diet

Meal #1
-16 oz 1% Milk (22g C / 16g P / 3g F)
-1 Cup ground Oats (54g C / 10g P / 6g F)
-2.5 scoops whey (7g C / 60g P / 2g F)
-1 cap Flax Oil (0g C / 0g P / 7g F)
Total = 838 (83g C / 86g P / 18g F)

Meal #2
-16 oz 1% Milk (22gC / 16g P / 3g F)
-1 Cup ground Oats (54g C / 10g P / 6g F)
-2.5 scoops whey (7g C / 60g P / 2g F)
-1 cap Fish Oil (0g C / 0g P / 5g F)
Total = 820 (83g C / 86g P / 16g F)

WORKOUT

Meal #3
-Cytosport Cytogainer (80g C / 56g P / 5g F)
Total = 589 (80g C / 56g P / 5g F)

Meal #4
-8 oz 100% natural Juice (38g C / 0g P / 0g F)
-Chicken Breast (0g C / 50g P / 5g F)
-16 oz 1% Milk (22g C / 16g P / 3g F)
-1 can potatoes (42g C / 5g P / 0g F)
Total = 764 (102g C / 71g P / 8g F)

Meal #5
-8 oz Tilapia (0g C / 56g P / 8g F)
-1 cup white rice (37g C / 4g P / 0g F)
-1/2 can Carrots (12g C / 2g P / 1g F)
-16 oz 1% Milk (22g C / 16g P / 3g F)
Total = 704 (71g C / 78g P / 12g F)

Meal #6
-1/2 lb 93/7 Turkey Sausage (0g C / 44g P / 16g F)
-16 oz 1% Milk (22g C / 16g P / 3g F)
-1/4 cup Almonds (5g C / 6g P / 16g F)
Total = 687 (27g C / 66g P / 35g F)

Meal #7
-1 cup cottage cheese (6g C / 28g P / 2g F)
-8 oz 1% Milk (12g C / 8g P / 1g F)
-1.5 scoops Whey (5g C / 36g P / 1g F)
-1 cap Fish Oil (0g C / 0g P / 5g F)
Total = 461 (23g C / 72g P / 9g F)

Daily Totals
Calories = 4863
Carbs = 469g
Protein = 515g
Fat = 103g
Macro Ratio = 39/42/19

HOLY COW :eek: Do our bodies really need that much food at one time?!?! 80g's of Prot in one meal.....sheesh, I never eat more that 60. NO wonder I'm still so small!

[Hola Bola]

Wow, that is a serious diet.

Gotta eat to grow. :)


Wow, strong protein/carb ratio

I actually wasn't quite sure what the exact ratio was before I typed it all up this morning, but I knew it would be close to 40/40/20. :cool:


Thanks for posting your diet. You are a living commercial for the ad "Milk: It Does a Body Good".

Hahaha, yeah, I love milk. Its one of the easiest ways to add quality calories to your diet without making you feel like you're going to explode. :D


Man this is very informative to me as a new lifter. What do you guys think about doing this. upper, lower, off upper, lower off, off,. Trying be rest on weekends.

That looks good, or you could use a split like W8 suggested, which would work great too. It just boils down to how often you can make it to the gym, and you have to listen to your body and see how much time it needs to recover between upper/upper and lower/lower workouts. :)


HOLY COW Do our bodies really need that much food at one time?!?! 80g's of Prot in one meal.....sheesh, I never eat more that 60. NO wonder I'm still so small!

I don't know, but I'm still starving 2.5-3 hrs later no matter how much I eat. :p

[ossizen]

Heh, I love drinking milk. I can go through a gallon every couple days. Sometimes as much as every 3 days.

You got that right about eating to grow. :)

Heh, if I could eat at least 4500 a day :rolleyes:

I usually end up with 3500-4500 a day. I'm the same way being hungry only a few hours later. college roommates jokingly say I have a black hole in my big toe or something (I think they one time called me Hoover. LOL).

But, wow. Very nice writeup, Hola. :)

[Hola Bola]

This workout took 85 minutes to complete...
Total sets = 31 sets (including warmups)
Strength - 5/5 :D
Stamina - 5/5

1. Deadlifts (all reps deweighted)
Warmups
135 x 5
225 x 5
315 x 5
405 x 1
Work Sets
445 x 1
485 x 1 (straps)
445 x 1
Speed Deads (30 seconds rest)
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1
405 x 1

2. Cybex Leg Press
Warmups
585 x 12
765 x 10
Work Sets
855 x 8
1035 x 6 (http://www.youtube.com/watch?v=QHfUfvzG9jQ)
855 x 8
Burn Sets
675 x 12
495 x 20

3. Hammer Strength Shrugs
Work Sets
385 x 12
475 x 8
475 x 8
475 x 8
385 x 12
---ALTERNATING WITH---
3. Hammer Strength Seated Leg Curls
Work Sets
110 x 12
110 x 12
110 x 10
110 x 10
---ALTERNATING WITH---
3. Donkey Calf Raise Machine
Work Sets
285 x 21
285 x 21
285 x 21
285 x 21
285 x 21

4. Hack Squat Machine
Burn Sets
225 x 12
225 x 12

Overall a great workout. I went into this workout with my legs still a little sore, but I said F*** it and lifted anyways. I decided to go for a deadlift PR and got it, although it felt extremely heavy. 500 is just around the corner though. :) Leg presses felt good, and my ribs are actually sore from my knees compressing them at the bottom of each rep. Everything else felt good, and my legs were toast by the end.

I attached a screenshot for those who can't see the vid. ;)

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

[ossizen]

Stand by while I scrape my jaw off the floor. Damn! You probably seen my leg press e-stat floating around. But it's a pain to push that much after a hiatus from the press for a month.

Now that's motivation just seeing that clip! :)

That'll give me enough ambition to push my deads up on Monday.

[W8isGR8]

I'm a big fan of the 40/40/20

I'd even go so far as to make carbs/fats equal, like 30/40/30

Fats are underrated

[ossizen]

I'm a big fan of the 40/40/20

I'd even go so far as to make carbs/fats equal, like 30/40/30

Fats are underrated
My ratios sometimes have my carbs and fat almost equal. I can be as much as 40/30/40.

[Hola Bola]

I'm a big fan of the 40/40/20

I'd even go so far as to make carbs/fats equal, like 30/40/30

Fats are underrated

Hmmm, I'm more of a fan of carbs... I like 45/35/20 and 40/35/25 in addition to the standard 40/40/20... different ratios are better for different people though. :)

And yes, healthy fats from flax and fish oil, nuts (almonds/cashews/etc), and animal fats are essential to a good diet.


Heh, I love drinking milk. I can go through a gallon every couple days. Sometimes as much as every 3 days.

You got that right about eating to grow.

Heh, if I could eat at least 4500 a day

I usually end up with 3500-4500 a day. I'm the same way being hungry only a few hours later. college roommates jokingly say I have a black hole in my big toe or something (I think they one time called me Hoover. LOL).

But, wow. Very nice writeup, Hola.

Stand by while I scrape my jaw off the floor. Damn! You probably seen my leg press e-stat floating around. But it's a pain to push that much after a hiatus from the press for a month.

Now that's motivation just seeing that clip!

That'll give me enough ambition to push my deads up on Monday.

My ratios sometimes have my carbs and fat almost equal. I can be as much as 40/30/40.

Milk = good. I go through 2 gallons every 3 days. The checkout person always looks at me funny when I buy 5 gallons at once. ;)

I had 11 plates on each side... and there wasn't any room for more... so I guess I'll just stick with that and work up to 12 or 15 reps. :cool:

I'm glad I could give you some motivation. :D

I'm not a fan of 40/30/40... the protein is too low for my liking.

[KING_OF_SQUAT]

Heh, I love drinking milk. I can go through a gallon every couple days. Sometimes as much as every 3 days.

You got that right about eating to grow. :)

Heh, if I could eat at least 4500 a day :rolleyes:

I usually end up with 3500-4500 a day. I'm the same way being hungry only a few hours later. college roommates jokingly say I have a black hole in my big toe or something (I think they one time called me Hoover. LOL).

But, wow. Very nice writeup, Hola. :)
a gallon a day for me. :)


-paul

[KING_OF_SQUAT]

awesome workout.

lol, i like how the camera shakes when you rack it. floor must have taken a bit of a tremor for that slamming into place. :)


-paul

[fast37]

So you are deloading on all deads now?

[AU stu.]

Good job on the Deadlift PR, and that's is hell of a lot of food. :)

[Hola Bola]

awesome workout.

lol, i like how the camera shakes when you rack it. floor must have taken a bit of a tremor for that slamming into place. :)


-paul

Haha, yeah. That was definately not "Lightweight"... ;)


So you are deloading on all deads now?

I think so... my weak spot on deads is definately pulling the first one off the ground, so deloading on each rep will help me work on that weakness. :)


Good job on the Deadlift PR, and that's is hell of a lot of food.

Thanks man. It kinda sucks having such a high metabolism... If I drop below 4,000 cals I'll lose weight like crazy.

[Chunk Tiger]

educational and inspiring.

like that there are videos and such details in here. :)

[W8isGR8]

educational and inspiring.

like that there are videos and such details in here. :)
It's like our own little reality show


Hola "Real World" Bola

[young_squatter]

Hey hola, I dont post in here much but goss darn thats a kick butt leg press. I think you had a few more reps in ya ;)

[Hola Bola]

educational and inspiring.

like that there are videos and such details in here. :)

Thanks man. I'm always happy to help out with any questions you have about my routine, diet, etc. :)


It's like our own little reality show


Hola "Real World" Bola

:cool:


Hey hola, I dont post in here much but goss darn thats a kick butt leg press. I think you had a few more reps in ya

Thanks for stopping in... I don't know about a few more reps though... it was pretty damn heavy. I'll try for a few more next time. ;)

[SM373]

Milk = good. I go through 2 gallons every 3 days. The checkout person always looks at me funny when I buy 5 gallons at once. ;)

Haha. I buy 2 gallons at a time about 2 times per week and I get stares from the people working there. I can only imagine bringing 5 of them up to the counter at once.

Thanks for posting your diet Hola. I'm going to adopt something similar at the end of the summer. Right now I'm getting more fats than carbs.

Your leg press video is solid... as usual. Keep up the great work :)

A question about your calf work. Do you ever train them in a lower rep range (5-10) or do you always use a 15-20 rep range? Were you doing 21's on the calf machine :eek: (this is a joke).

[ryuten]

saw ur new vids man. u could give bob patterson a run for his money with those real 1035 leg presses. :-P

[PoW]

Hola, just curious. Have you ever given any of your measurements, specifically shoulder width, lats, arms, or legs?

[Hola Bola]

Haha. I buy 2 gallons at a time about 2 times per week and I get stares from the people working there. I can only imagine bringing 5 of them up to the counter at once.

Thanks for posting your diet Hola. I'm going to adopt something similar at the end of the summer. Right now I'm getting more fats than carbs.

Your leg press video is solid... as usual. Keep up the great work

A question about your calf work. Do you ever train them in a lower rep range (5-10) or do you always use a 15-20 rep range? Were you doing 21's on the calf machine (this is a joke).

Haha, yeah... grocery shopping with me is always an adventure! :cool:

More fats than carbs??? :eek: Any particular reason why?

I usually end up doing high rep work for calves because I usually do the whole stack on whatever machine I'm using. The only option for me to do lower reps for calves is to load up the 45 degree leg press sled with about 800lbs... but its too much of a pain in the ass loading and unloading all those plates. I did sets of 20 with the stack last workout, so I did 21 this time to set a small PR. :)


saw ur new vids man. u could give bob patterson a run for his money with those real 1035 leg presses. :-P

Hahaha... the TV preacher guy? I'd love to see the amount of ROM he uses. :D


Hola, just curious. Have you ever given any of your measurements, specifically shoulder width, lats, arms, or legs?

I have before... but here are some current ones (they haven't changed too much lately)...

Quads - 27"
Calves - 17"
Arms - 18"
Forearms - 15"
Waist - 34"
Neck - 17.5"

Those are the only ones I can measure by myself... the other ones are impossible without someone helping you. Honestly I don't worry too much about measurements. I use the mirror, the scale, and my weight progression to gauge my progress. :)

[KING_OF_SQUAT]

our calves are the same. my quads are slightly smaller. your upper body destroys mine.



lol. :cool:


-paul

[Tyrbolift]

Everyone chime in now with a measurement by measurement comparison with HB.

How about not. :cool:

[ossizen]

I'll refrain from doing it here. His puts mine to shame. :cool:

I do have mine in my journal thread... :rolleyes:

[LSU1]

This workout took 100 minutes to complete...
Total sets = 39 :eek: (including warmups)
Strength - 5/5 ;)
Stamina - 4/5

1. Flat DB Bench Press
Warmups
100's x 12
115's x 10
Work Sets
130's x 8
130's x 8
Burn Sets
115's x 12
100's x 12
---ALTERNATING WITH---
1. BB Rows (double overhand)
Warmups
135 x 15 (bent over)
225 x 12 (bent over)
Work Sets
275 x 10 (yates)
315 x 8 (yates)
Burn Sets
225 x 15 (bent over)
225 x 13 (bent over)

2. Machine Shoulder Press (shoulder width hammer grip)
Work Sets
140 x 10
160 x 10
180 x 8
160 x 10
150 x 12
---ALTERNATING WITH---
2. Weighted Hammer Grip Chins
Work Sets
10 (bw)
8 (+45)
5 (+90)
8 (+45)
8 (+45)
12 (bw)

3. Weighted Dips
Work Sets
15 (bw)
15 (+45)
12 (+90)
10 (+90)
15 (+45)
---ALTERNATING WITH---
3. Machine Preacher Curl
Work Sets
120 x 10
120 x 10
130 x 8
110 x 10

4. Ab V-Ups
25
25
25
---ALTERNATING WITH---
4. Behind-the-Back Leaning Away Side Cable Raises
50 x 10/10
50 x 10/10
50 x 10/10
50 x 10/10

Overall a good workout... I had a couple PR's, but nothing earth shattering. I did my warmup and burn sets of BB Rows bent over at a 45 degree angle, to get the benefits of them AND Yates rows. :) I did my weighted chins with a dead hang on each rep during the +45 and heavier sets, which is why the reps were a little lower than normal, but it felt good in my lats. I was a tad bit weaker on weighted dips, but I guess thats to be expected after all the flat benching and shoulder pressing. Everything else went well, and I got a side tricep pic since I don't think I've ever posted one before. :cool:

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


good god man lookin ridiculous. yes that is a compliment. one of the biggest guys on this forum fo sho....;)

[Hola Bola]

our calves are the same. my quads are slightly smaller. your upper body destroys mine.

lol.

-paul

Haha, cool. :cool:


Everyone chime in now with a measurement by measurement comparison with HB.

How about not.

LOL... ;)


good god man lookin ridiculous. yes that is a compliment. one of the biggest guys on this forum fo sho....

Thanks for the compliment. :D

[sbrown_c4l]

hola, im stealing your diet, lol
when you take the Cytosport Cytogainer do take all 4 scoops at once? i was told not to do that, because your body can't motabolize it all

[SM373]

More fats than carbs??? :eek: Any particular reason why?

More fats than carbs on off days because I've been trying TCD out because people have spoke highly of it. During workout days, it probably is similar to the 30/40/30 that w8 described.

Unlike some people, I've never had a problem of carbs making me fat. I figured I'd try a type of TCD out just to see how I respond.

[Hola Bola]

hola, im stealing your diet, lol
when you take the Cytosport Cytogainer do take all 4 scoops at once? i was told not to do that, because your body can't motabolize it all

I take all 4 scoops at once. Can't metabolize it all??? Hell, that is the lowest calorie meal I eat except for right before bed! :cool:


More fats than carbs on off days because I've been trying TCD out because people have spoke highly of it. During workout days, it probably is similar to the 30/40/30 that w8 described.

Unlike some people, I've never had a problem of carbs making me fat. I figured I'd try a type of TCD out just to see how I respond.

Gotcha. I hope it works well for you. :D

[Hola Bola]

This workout took 90 minutes to complete...
Total sets = 39 :eek: (including warmups)
Strength - 5/5
Stamina - 5/5 :D

1. Incline DB Bench Press
Warmups
80's x 12
100's x 10
Work Sets
115's x 10
115's x 10
115's x 8
Burn Set
100's x 12
---ALTERNATING WITH---
1. Chest Supported T-Bar Row (wide grip)
Warmups
90 x 12
135 x 10
Work Sets
160 x 8
180 x 6
180 x 6
Burn Set
135 x 12

2. "Cybex" Shoulder Press Machine (hammer grip)
Work Sets
150 x 10
170 x 8
190 x 6
170 x 10
---ALTERNATING WITH---
2. Weighted Wide Grip Pullups
Work Sets
10 (bw)
6 (+45)
6 (+45)
11 (bw)
---ALTERNATING WITH---
2. Chest Fly Machine
Work Sets
200 x 10
220 x 10
220 x 12

3. Overhead DB Extension
Work Sets
100 x 15
120 x 12
135 x 8
115 x 15
---ALTERNATING WITH---
3. Low Cable Curl
Work Sets
130 x 12
150 x 10
170 x 8
150 x 12

4. Ab V-Ups
Work Sets
25
25
25
---ALTERNATING WITH---
4. One Arm Behind-the-Back Side Cable Raises
Work Sets
50 x 12/12
50 x 12/12
50 x 12/12

5. BW Chinups / Weighted Dips
Burn Sets
25 (+45) (dips)
15 (bw) (chins)

Overall a great workout. I decided to go lighter today on incline DB because my shoulder didn't feel like it was 100%, but on everything else it felt ok. T-Bar rows were great though! :) I decided to do a couple sets of chest flys today, since I went lighter on my chest work. Everything else felt good, and just for the hell of it, I decided to do a burn set with a plate on dips and suprised myself with 25! :D

Tomorrow is an off day... I don't think my legs are ready for a heavy squat day just yet... but I might do some sprint work if I'm bored. :cool:

[The Real Deal]

dude stop hogging all the equipment!

[Hola Bola]

dude stop hogging all the equipment!

Haha, the gym is pretty empty when I go, and I always let people work in with me, so its all good. :)

[spirit3530]

Haha, the gym is pretty empty when I go, and I always let people work in with me, so its all good. :)
So basically they get double the workout deloading the weights after your set. :)

[Hola Bola]

So basically they get double the workout deloading the weights after your set. :)

Haha, no... I meant on machines... if I'm in the squat rack, nobodys workin in with me unless they want to use the same weight. ;)

Heres a front pic from today, and a similar pose from about a year ago...

[spirit3530]

hehe. Got ya.

[AHTTG]

Heres a front pic from today, and a similar pose from about a year ago...


synthol.

[gymratluke]

synthol.

for sure!

[Hola Bola]

hehe. Got ya.

:D


synthol.

Hahaha, riiiiight. ;)


for sure!

I guess thats a good thing. :)

[ironstrife]

awesome progress!

[SM373]

What's your weight in the before picture and I think your weight now is 208?

Awesome progress :)

[goonies86]

It's like our own little reality show


Hola "Real World" Bola

Its the Hola Bola Show!