Hola Bola's Training Journal

[Hola Bola]

Originally Posted by DocHol1day

clive is a misc legend.

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

Gotcha.

I've been doing pretty well, you? We should get together sometime to train. Yep, me and the wife are going friday night. You still got the same #?

[Dunz87]

You're a beast man. Your videos are awesome. Keep smashing it.

[aeon.nz]

In for this... subbed.

AWO stack is no joke

[entropy1]

Originally Posted by Hola Bola

Clive?

sorry dude cliffs:
- clive is 50 year old guy from the uk that only trains arms
- appears in any thread that mentions arms
- joke of the misc eg http://forum.bodybuilding.com/showth...hp?t=118870571

[Hola Bola]

Originally Posted by Dunz87

You're a beast man. Your videos are awesome. Keep smashing it.

Thanks man.

Originally Posted by aeon.nz

In for this... subbed.

AWO stack is no joke

Thanks for following along. And yes, the AWO stack is no joke.

Originally Posted by entropy1

sorry dude cliffs:
- clive is 50 year old guy from the uk that only trains arms
- appears in any thread that mentions arms
- joke of the misc eg http://forum.bodybuilding.com/showth...hp?t=118870571

lol... gotcha.

[The Real Deal]

damn 6min mile during that run. thats really impressive.

[spirit3530]

Originally Posted by The Real Deal

damn 6min mile during that run. thats really impressive.

sup RD... lurkin basterd

[Hola Bola]

Originally Posted by The Real Deal

damn 6min mile during that run. thats really impressive.

I was happy with it... a good mile time for me is 5:30, but its hard to keep that pace up for the second mile, lol...

[Screamin]

Originally Posted by Hola Bola

I was happy with it... a good mile time for me is 5:30, but its hard to keep that pace up for the second mile, lol...

I was expecting you to be at the Animal booth at the O

[Hola Bola]

Originally Posted by Screamin

I was expecting you to be at the Animal booth at the O

Nah, I just got back home a few days ago from DSS. Hopefully I'll be at the Arnold again next year though.

[LeanTwo]

Originally Posted by Hola Bola

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...

I assume that since you're going to compete in both a sprint triathlon and a bb competition, that you'll come in well under 200 lbs for the bb competition, huh? What's the lightest you've ever competed?

[Hola Bola]

Originally Posted by LeanTwo

I assume that since you're going to compete in both a sprint triathlon and a bb competition, that you'll come in well under 200 lbs for the bb competition, huh? What's the lightest you've ever competed?

I've actually never competed. I'm currently 200lbs, so yes, I would probably be more like 185-ish for a comp.

[Hola Bola]

Legs
9-30-09

Cardio - 10 miles on the bike in 30 minutes

1. Squats
135 x 20
225 x 15
315 x 12
405 x 6
225 x 25

2. Machine Hack Squats
3 sets x 15-20 reps

2. Walking Lunges
3 sets x 20 reps

3. Leg Extensions
3 sets x 15-20 reps

3. Leg Curls
3 sets x 15-20 reps

3. Machine Calf Raises
3 sets x 35-40 reps

Good workout. I was happy with my squats... my legs were a little tired after 30 minutes on the bike, but it worked out well for me.

[Tyrbolift]

Originally Posted by Hola Bola

Legs
9-30-09

Cardio - 10 miles on the bike in 30 minutes

1. Squats
135 x 20
225 x 15
315 x 12
405 x 6
225 x 25

2. Machine Hack Squats
3 sets x 15-20 reps

2. Walking Lunges
3 sets x 20 reps

3. Leg Extensions
3 sets x 15-20 reps

3. Leg Curls
3 sets x 15-20 reps

3. Machine Calf Raises
3 sets x 35-40 reps

Good workout. I was happy with my squats... my legs were a little tired after 30 minutes on the bike, but it worked out well for me.

How come so quad dominant?

[The Real Deal]

Originally Posted by Tyrbolift

How come so quad dominant?

hes going for the classical BBer look.

[Hola Bola]

Originally Posted by Tyrbolift

How come so quad dominant?

It was a short and sweet leg workout... I wasn't too worried about my hamstrings.

Originally Posted by The Real Deal

hes going for the classical BBer look.

lol... is that why?

[Maiden69]

Sup B, nice to see you posting here more often, how was DSS? I'm almost done with my re-class... I start the 2 week FTX tomorrow and after that a week clearing. Be out of here NOV 1. Hopefully once I get to my next station I will be able to get back in track, this school got me out of the gym more than what I have been able to go into it!

[Hola Bola]

Originally Posted by Maiden69

Sup B, nice to see you posting here more often, how was DSS? I'm almost done with my re-class... I start the 2 week FTX tomorrow and after that a week clearing. Be out of here NOV 1. Hopefully once I get to my next station I will be able to get back in track, this school got me out of the gym more than what I have been able to go into it!

DSS was fun... it basically mirrors basic training. You go through everything the privates do. I was able to hit the gym pretty often, although towards the end I ended up doing more army PT style workouts, just running, pushups, and situps. I scored a 367 on my final PT test... I finally beat my 362 from AIT 8 yrs ago, lol... Good luck with the rest of your school, and have fun getting back into the groove afterwards!

[Hola Bola]

Chest/shoulder workout today... my endurance was great... strength not so much. My elbow still bothers me from when I hyper-extended it in DSS, so I've been trying to go easy on it. Biked 5 miles to warmup... ran 2.5 miles afterwards with my dogs for cardio. Good stuff.

Pic... 200lbs even... I've been eating like crap but doing alot of cardio so I guess it evens out.

[Tyrbolift]

Originally Posted by Hola Bola

Chest/shoulder workout today... my endurance was great... strength not so much. My elbow still bothers me from when I hyper-extended it in DSS, so I've been trying to go easy on it. Biked 5 miles to warmup... ran 2.5 miles afterwards with my dogs for cardio. Good stuff.

Pic... 200lbs even... I've been eating like crap but doing alot of cardio so I guess it evens out.

If you wanted to, with muscle memory, you'd blow da f**k up. Still not too old you know...

[ossizen]

Originally Posted by Hola Bola

Chest/shoulder workout today... my endurance was great... strength not so much. My elbow still bothers me from when I hyper-extended it in DSS, so I've been trying to go easy on it. Biked 5 miles to warmup... ran 2.5 miles afterwards with my dogs for cardio. Good stuff.

Pic... 200lbs even... I've been eating like crap but doing alot of cardio so I guess it evens out.

Damn, Hola. That's crazy.

[spirit3530]

Originally Posted by Hola Bola

Chest/shoulder workout today... my endurance was great... strength not so much. My elbow still bothers me from when I hyper-extended it in DSS, so I've been trying to go easy on it. Biked 5 miles to warmup... ran 2.5 miles afterwards with my dogs for cardio. Good stuff.

Pic... 200lbs even... I've been eating like crap but doing alot of cardio so I guess it evens out.

[IMG]http://i250.photobucket.com/albums/gg245/bskola/Private/104_2025-1.jpg[/IM]

Frrrrrrrrrrreaaaaaky abs and veins

[B Con]

Solid update pic Blake. Looking lean and strong still... How's things been going?

[Universal Rep]

Originally Posted by Hola Bola

Chest/shoulder workout today... my endurance was great... strength not so much. My elbow still bothers me from when I hyper-extended it in DSS, so I've been trying to go easy on it. Biked 5 miles to warmup... ran 2.5 miles afterwards with my dogs for cardio. Good stuff.

Pic... 200lbs even... I've been eating like crap but doing alot of cardio so I guess it evens out.

Some solid work and progress, HB...

[Hola Bola]

Originally Posted by Tyrbolift

If you wanted to, with muscle memory, you'd blow da f**k up. Still not too old you know...

I know what you're thinking, but my current goals won't allow me to do that.

Originally Posted by ossizen

Damn, Hola. That's crazy.

Thanks Derek. What have you been up to lately?

Originally Posted by spirit3530

Frrrrrrrrrrreaaaaaky abs and veins

Thanks man... my body seems to respond well to cardio, lol... I lost 2.5 inches off my waist during DSS... went from 34.5 to 32 on the PT tape test.

Originally Posted by B Con

Solid update pic Blake. Looking lean and strong still... How's things been going?

Going good... I'm back working at the fire department. I really can't complain. How about you?

Originally Posted by Universal Rep

Some solid work and progress, HB...

Thanks U-Rep! Right now I'm concentrating on increasing my endurance while keeping as much strength and size as I possibly can.

[B Con]

Originally Posted by Hola Bola

Going good... I'm back working at the fire department. I really can't complain. How about you?

Very nice. What kinda diet are you running now a days?


I'm good just busy. Trying to finish up my last year of school and go from there. Just getting things done and putting in as much work as possible. If that makes sense. May can't come soon enough though. Hopefully we can work the Cage again this year.

[Maiden69]

Originally Posted by Hola Bola

DSS was fun... it basically mirrors basic training. You go through everything the privates do. I was able to hit the gym pretty often, although towards the end I ended up doing more army PT style workouts, just running, pushups, and situps. I scored a 367 on my final PT test... I finally beat my 362 from AIT 8 yrs ago, lol... Good luck with the rest of your school, and have fun getting back into the groove afterwards!

That's cool stuff bro! I got a 200 on the last one (since I don't run so 2 events even out to a "300"), but right after that the intern part of the course kicked in. Gain a lot of weight eating crap, but I should lose most of it in the FTX. see you around!

[spirit3530]

Originally Posted by Hola Bola

Thanks man... my body seems to respond well to cardio, lol... I lost 2.5 inches off my waist during DSS... went from 34.5 to 32 on the PT tape test.


.

So much for being wide waisted

[Hola Bola]

Originally Posted by B Con

Very nice. What kinda diet are you running now a days?


I'm good just busy. Trying to finish up my last year of school and go from there. Just getting things done and putting in as much work as possible. If that makes sense. May can't come soon enough though. Hopefully we can work the Cage again this year.

No "diet" right now... I'm just eating whatever I want to really. I eat like a 'normal' person for the most part... 3 square meals. I still have a milk/protein shake w/ PB before bed, and those 3 meals are usually pretty big in terms of calorie intake to make up for not eating as often.

Good luck with school and work, I sure hope we can work the Cage again this year, that would be awesome.

Originally Posted by Maiden69

That's cool stuff bro! I got a 200 on the last one (since I don't run so 2 events even out to a "300"), but right after that the intern part of the course kicked in. Gain a lot of weight eating crap, but I should lose most of it in the FTX. see you around!

Yeah, its easy to eat like crap at most DFACs I've been to. Have fun on your FTX!

Originally Posted by spirit3530

So much for being wide waisted

lol I know...

[ossizen]

Originally Posted by Hola Bola

Thanks Derek. What have you been up to lately?

Not much. Just working and all that stuff. Two of my cousins moved to the metro (one in Fairway, and the other one in Lenexa). Had abit of a cancer scare with my uncle, but got word today that he's clean.

And chasing after two of my nephews (one turned 7 over a week ago--- he's a handful). LOL