Hola Bola's Training Journal

[spirit3530]

Originally Posted by The Real Deal

haha no where else to post. exercise is all newbs.

i'm good not as jacked as you and i can see why..all dat dere Xtend.

LOL, Tyrbo, luke, Dom and D1 is still around.

They are new to you because you guys pulled the eject level on bb.com in 06-07. They aren't bad.

[AniMaLizTik]

Originally Posted by Tyrbolift

Good! The last thing we need in here is another Noo Yawkuh.

Originally Posted by SDFlip

so does that mean you're active duty again?

Originally Posted by ShreddedShruggin

A get-together would be great. Much has changed since the last time we spoke, for all 3 of us. Let me know if you ever come here!

Oh and Tyrbo, f*ck you

-Shruggin

Originally Posted by The Real Deal

ya bro come by.

Originally Posted by spirit3530

LOL wut?

Sup RD

what is this aqua reunion week?

brb checkin to see if I'm back in 2006

sup TRD!

[Hola Bola]

Originally Posted by synapse

What'd you run? Still taking anything or not messing with PH supps since you're in DSS?

The first was Propadrol and the second was Bold 200. Its been a long time since I finished the Bold cycle. I probably won't run anything for a long time, if ever. I'm pretty happy with where I'm at, especially now that I'm focusing more on general fitness type stuff like running. Its hard to run a 12 minute 2 mile when you're 5'7" +220lbs. I'm 200lbs right now, and probably in the best shape I've ever been in.

Originally Posted by AniMaLizTik

brb checkin to see if I'm back in 2006

sup TRD!

lol...

[W8isGR8]

Originally Posted by spirit3530

LOL, Tyrbo, luke, Dom and D1 is still around.

They are new to you because you guys pulled the eject level on bb.com in 06-07. They aren't bad.

+me

[spirit3530]

Originally Posted by Hola Bola

The first was Propadrol and the second was Bold 200. Its been a long time since I finished the Bold cycle. I probably won't run anything for a long time, if ever. I'm pretty happy with where I'm at, especially now that I'm focusing more on general fitness type stuff like running. Its hard to run a 12 minute 2 mile when you're 5'7" +220lbs. I'm 200lbs right now, and probably in the best shape I've ever been in.



lol...

Funny how goals/priorities change when you get older.

Originally Posted by W8isGR8

+me

Sorry brah,






W8 is back and hopefully taking over the rant again.

[Cheesin]

Quick question about your training in the past Hola: How long did you rest in between sets?

[entropy1]

Originally Posted by Cheesin

Quick question about your training in the past Hola: How long did you rest in between sets?

he's said in previous, not long, just enough time to catch his breathe - which kinda explains why he does so many sets in such little time

[Hola Bola]

Originally Posted by spirit3530

Funny how goals/priorities change when you get older.


Sorry brah,






W8 is back and hopefully taking over the rant again.

Thats true... things definately change when you get older.

Originally Posted by Cheesin

Quick question about your training in the past Hola: How long did you rest in between sets?

Not long... just enough to catch my breath, change the weight, take a sip of Intra-Aid or BCAA's. I try not to go so fast that it hurts my strength levels though.

Originally Posted by entropy1

he's said in previous, not long, just enough time to catch his breathe - which kinda explains why he does so many sets in such little time

Yep.

[spirit3530]

You have any kids on the way yet

[Hola Bola]

Originally Posted by spirit3530

You have any kids on the way yet

Haha, nope... not yet.

[Hola Bola]

23 sets in 60 minutes
199lbs

Warm-up - 1 mile jog @ 7 min/mile pace

1. Squats
135 x 20
225 x 15
315 x 10
405 x 6
225 x 25

2. Inverted Leg Press
5 sets of 20 w/ 450

-alternating with-

2. Calf Raises on the Hack Squat Sled
5 sets of 40 w/ 360

3. Walking BW Lunges
4 sets of 40 steps

-alternating with-

3. Lying Leg Curls
4 sets of 15-20

I was done in about an hour... kept a pretty fast pace. We've been starting to get more free time... I'll try and post up some more workouts if I get time.

[sXeWarrior]

Originally Posted by Hola Bola

23 sets in 60 minutes
199lbs

Warm-up - 1 mile jog @ 7 min/mile pace

1. Squats
135 x 20
225 x 15
315 x 10
405 x 6
225 x 25

2. Inverted Leg Press
5 sets of 20 w/ 450

-alternating with-

2. Calf Raises on the Hack Squat Sled
5 sets of 40 w/ 360

3. Walking BW Lunges
4 sets of 40 steps

-alternating with-

3. Lying Leg Curls
4 sets of 15-20

I was done in about an hour... kept a pretty fast pace. We've been starting to get more free time... I'll try and post up some more workouts if I get time.

Looks like a real fun and painful leg workout lol.

What's your split looking like now?

[Hola Bola]

Originally Posted by sXeWarrior

Looks like a real fun and painful leg workout lol.

What's your split looking like now?

I'm using a four day split... nothing fancy.

Back
Chest/Shoulders
Legs
Arms
Off

Sometimes there is an extra off day thrown in because of DSS training events.

[spirit3530]

199


When was the last time you were under 2 bills?


5 years

[entropy1]

Originally Posted by Hola Bola

I'm using a four day split... nothing fancy.

Back
Chest/Shoulders
Legs
Arms
Off

Sometimes there is an extra off day thrown in because of DSS training events.

4 days on, 1 day off?

[Hola Bola]

Well some bad news today... we were doing pugil stick matches and in the championship match I hyperextended my right elbow. I still managed to go another round after I hurt it and won, but I doubt I'll be able to bend my arm tomorrow. Anyways, there won't be any workouts posted for a few days at least, lol...

Originally Posted by spirit3530

199


When was the last time you were under 2 bills?


5 years

Yeah its been awhile... I'll have to get some pics up once I get home.

Originally Posted by entropy1

4 days on, 1 day off?

Yep. There were a couple days when our training went late and I wasn't able to lift, but for the most part I've been able to stick to 4 on, 1 off.

[sXeWarrior]

Originally Posted by Hola Bola

Well some bad news today... we were doing pugil stick matches and in the championship match I hyperextended my right elbow. I still managed to go another round after I hurt it and won, but I doubt I'll be able to bend my arm tomorrow. Anyways, there won't be any workouts posted for a few days at least, lol...

That's no good. Hopefully it heals fast.

Question, my gains have pretty much stalled for a bit now. My lifts aren't really going up much. I've been lifting for about 3-4 years now. I recently dropped from 219 lbs. to 199 lbs. I'm trying to bulk back up again, this time leaner, and get my lifts to increase as well, specifically my bench and dead. I changed my macros around a bit too hoping that will help.

I guess my question is, which split/program of yours or any would you recommend?

Keep up the hard work!

[Hola Bola]

Originally Posted by sXeWarrior

That's no good. Hopefully it heals fast.

Question, my gains have pretty much stalled for a bit now. My lifts aren't really going up much. I've been lifting for about 3-4 years now. I recently dropped from 219 lbs. to 199 lbs. I'm trying to bulk back up again, this time leaner, and get my lifts to increase as well, specifically my bench and dead. I changed my macros around a bit too hoping that will help.

I guess my question is, which split/program of yours or any would you recommend?

Keep up the hard work!

It was extremely sore this morning but after a bunch of tylenol, muscle relaxers, icy hot, and lots of stretching it feels much better. Hopefully I'll be back to 100% in a few days.

Since you've been lifting for a few years, I think you could use any of my splits. I'd recommend my 12 day rotation if you don't have any time constraints. If there are certain days you can't lift, the 4 day split I'm using now would be a good choice.

[Tyrbolift]

Originally Posted by Hola Bola

I'm using a four day split... nothing fancy.

Back
Chest/Shoulders
Legs
Arms
Off

Sometimes there is an extra off day thrown in because of DSS training events.

Arms only day? So many exercise jokers still say what a waste.

[sXeWarrior]

Originally Posted by Hola Bola

It was extremely sore this morning but after a bunch of tylenol, muscle relaxers, icy hot, and lots of stretching it feels much better. Hopefully I'll be back to 100% in a few days.

Since you've been lifting for a few years, I think you could use any of my splits. I'd recommend my 12 day rotation if you don't have any time constraints. If there are certain days you can't lift, the 4 day split I'm using now would be a good choice.

Thanks a lot man for answering. I'm gonna start it up tomorrow again.

Hope you're healed and back in the gym soon.

[Hola Bola]

Originally Posted by Tyrbolift

Arms only day? So many exercise jokers still say what a waste.

I guess its just a personal preference. You don't have to give arms their own day, but its not going to hurt.

Originally Posted by sXeWarrior

Thanks a lot man for answering. I'm gonna start it up tomorrow again.

Hope you're healed and back in the gym soon.

No problem.

Thanks, its feeling alot better today... still extremely sore but I can tell it'll only be a few days before I'm back to 100%.

[superman1_forev]

What's up dude, good training going on in here!! I had a supp question for you, I saw you use Storm; do you use it Pre or Post workout,or both? I was thinking of getting some.

[darklight79]

I'm always too late. Where's everyone at?

[Hola Bola]

Originally Posted by superman1_forev

What's up dude, good training going on in here!! I had a supp question for you, I saw you use Storm; do you use it Pre or Post workout,or both? I was thinking of getting some.

The standard way of using Storm is post, but I like using it pre as well.

Originally Posted by darklight79

I'm always too late. Where's everyone at?

lol... only a few days late.

[Hola Bola]

So I'm done with DS school, and back home with the wife and dogs. I ended up taking the last 3 weeks off from the gym. My elbow was still pretty sore, but somehow I managed to get a 367 on the final APFT. 115 pushups, 99 situps, and 12:04 two mile run. I was happy with that. We had our combatives class through the whole last week ending with the clench drill... getting punched in the face was just as fun as I remembered it being.

Some new info... I've decided to compete in a sprint triathlon next year. Sprint triathlons consist of a 400-800 meter swim, 7-13 mile bike, and 2-5 mile run. Sounds like fun huh? I think it will be. Dont worry though, I'm planning on competing in a local bb'ing show next year as well. I've been working on a new training routine to balance the bb'ing/triathlon training... I'll post it up as soon as I figure it out, lol...

Workouts from yesterday and today to be posted shortly...

[mrdead]

Originally Posted by Hola Bola

So I'm done with DS school, and back home with the wife and dogs. I ended up taking the last 3 weeks off from the gym. My elbow was still pretty sore, but somehow I managed to get a 367 on the final APFT. 115 pushups, 99 situps, and 12:04 two mile run. I was happy with that. We had our combatives class through the whole last week ending with the clench drill... getting punched in the face was just as fun as I remembered it being.

Some new info... I've decided to compete in a sprint triathlon next year. Sprint triathlons consist of a 400-800 meter swim, 7-13 mile bike, and 2-5 mile run. Sounds like fun huh? I think it will be. Dont worry though, I'm planning on competing in a local bb'ing show next year as well. I've been working on a new training routine to balance the bb'ing/triathlon training... I'll post it up as soon as I figure it out, lol...

Workouts from yesterday and today to be posted shortly...

Good to see ya back!!! Good luck on figuring out the balance for that odd combo of bb'ing and triathlon...

[Hola Bola]

9-22-09 - BACK/TRAPS

Warmup: 1 mile run - 5:35

1. BW Chinups
20
15
15
15
15

1. Chest Supported T-Bar Rows
45 x 20
90 x 15
135 x 12
180 x 10
90 x 25

1. Plate Loaded Shrugs
180 x 30
270 x 25
270 x 25
270 x 25
270 x 25

2. Machine Lat Pulldowns
3 sets of 15-20

2. Machine Rows
3 sets of 12-15

2. Ab V-Ups
3 sets of 30

CARDIO: 7 miles on the stationary bike in 19 minutes, Lvl 7.

Good workout... used circuits for the most part and my elbow felt pretty good. Cardio went well too.

[entropy1]

in after hola
in b4 clive

[Hola Bola]

Originally Posted by mrdead

Good to see ya back!!! Good luck on figuring out the balance for that odd combo of bb'ing and triathlon...

Thanks man!

Originally Posted by entropy1

in after hola
in b4 clive

Clive?

[DocHol1day]

Originally Posted by Hola Bola

Clive?

clive is a misc legend.

how have you been? havent lifted together in forever bro. you going to oktoberfest this weekend?