rbowman91 + CaptSpaulding HRT Log (Ross and Steve)

[rbowman91]

What's up Animal Nation? This is Ross and Steve's official HRT Contest thread. Our Schedule will be as follows: Tuesdays, Thursdays, Saturdays, and Sundays. We will be posting our logs with updated poundages after every workout. Video logs will be up as well, once we know what the regulations are for those. Thank you again to all of Animal for doing this. I don't know any other company that goes all-out for their fans like this, and even connects with us continuously. We're very grateful for this opportunity.

[gainweightnow]

Subbed.

Will be cool to see the differences between the duo's and uni's in their transformations/consistency

[mrdead]

Subbed...!!!

[DaEclipse]

Good luck to you and your partner....you're going to need it! Follow Rage's plan to the T and you will rise from hell. If you stray, you will become easy prey for elimination. Welcome to Hrt Animals!

[rbowman91]

To clarify how our logs are done, you will notice a note next to each second set of an exercise in parenthesis. This is mainly for us, so we know what poundages we should be doing the next week, based on how we performed during each second-set.

Shoulders and Guns 12/1/11

rbowman91 poundages (Ross)

Military Press:
1. 105 x 8+4
2. 115 x 8+4 (stay)

Dumbell Side Laterals:
1. 22.5 x 8+4
2. 22.5 x 8+4 (bump to 25 lbs next week)

Barbell Front Raises:
1. 45 x 8+4
2. 45 x 8+4 (good fail)

Barbell Curls:
1. 70 x 8+4
2. 70 x 8+4 (fail. stay this weight, unless really pumped up next time. Then add 5 lbs)

Reverse Barbell Curls:
1. 50 x 8+4
2. 50 x 8+4 (good fail)

Reverse Wrist Curls:
1. 20 x 8+4
2. 20 x 8+4 (add 5lbs next week)

Wrist Curls:
1. 60 x 8+4
2. 70 x 8+4 (good fail. stay.)

CaptSpaulding poundages (Steve)

Military Press:
1. 135 x 8+4
2. 135 x 8+4 (add 10 lbs next week)

Dumbell Lateral Raises:
1. 25 x 8+4
2. 25 x 8+4 (good fail. stay)

Barbell Front Raise:
1. 55 x 8+4
2. 55 x 8+4 (good fail. stay)

Barbell Curl:
1. 90 x 8+4
2. 90 x 8+4 (good fail.)

Reverse Barbell Curl:
1. 70 x 8+4
2. 70 x 8+4

Reverse Barbell Wrist Curl:
1. 40 x 8+4
2. 40 x 8+4 (good fail. stay)

Barbell Wrist Curl:
1. 80 x 8+4
2. 80 x 8+4 (stay)

[naturalguy]

Let's do this

[rbowman91]

For the sake of organization, this is the info Tom requested with before pics at the start of the contest. I am posting them here in our personal thread because odds are, in twelve weeks the contest forum will be a mess, and this way they can always be found to refer back to.

Rbowman91 + CaptSpaulding

Rbowman91
Beginning weight=155 lbs,Weight This Week=155 lbs, Weight Difference for the Week=+/-0 lbs, Current Protein=160 grams,Current Carbs Grams=250,Apettite [1(poor)-109starving)]=9
CaptSpaulding
Beginning weight=230 lbs,Weight This Week=230 lbs, Weight Difference for the Week=+/-0 lbs, Current Protein=190 grams,Current Carbs Grams=3270,Apettite [1(poor)-109starving)]=4

Ross Back.jpgRoss Side.jpgRoss Front.jpgSteve Side.jpgSteve Front.jpgSteve Back.jpg

[CaptSpaulding]

For the sake of organization, this is the info Tom requested with before pics at the start of the contest. I am posting them here in our personal thread because odds are, in twelve weeks the contest forum will be a mess, and this way they can always be found to refer back to.

Rbowman91 + CaptSpaulding

Rbowman91
Beginning weight=155 lbs,Weight This Week=155 lbs, Weight Difference for the Week=+/-0 lbs, Current Protein=160 grams,Current Carbs Grams=250,Apettite [1(poor)-109starving)]=9
CaptSpaulding
Beginning weight=230 lbs,Weight This Week=230 lbs, Weight Difference for the Week=+/-0 lbs, Current Protein=190 grams,Current Carbs Grams=3270,Apettite [1(poor)-109starving)]=4

Attachment 3916833Attachment 3916843Attachment 3916853Attachment 3916863Attachment 3916873Attachment 3916883

Just gonna mention here that I don't actually eat 3270 grams of carbs. Its much closer to 320.

Nice job Pipes.

[rbowman91]

Challenging day for Wheels. This is because out of the four gyms we use at GMU, there is only ONE hack squat machine, and it is set up as a compact hack-squat. Meaning, it is impossible to do reverse hack squats on it, because the shoulder rails are so close together and there is a weird head rest, so if you try to stand reverse it pushes your neck backwards at a 45 degree angle. Up until the contest, we just did lying leg curls to replace it. But since the contest started, we said "We'll figure it out and make it happen". We tried to do it...for about 20 minutes. Not possible. Steve is 6'4, and there was absolutely no way for him to do the reverse stance. I'm 5'7. and I couldn't even fit either. So we did lying leg curls instead. The lying leg curls are set up so each leg is isolated on the machine, so each side gets their own freeweights, as opposed to one bar for both legs. Many of the leg workouts we do are set up this way. We use the old school gym on campus, and they don't use the new fancier machines, so you pretty much are doing free weights for all legs and its isolated movements per leg, so you have to use lower poundages.

rbowman91 (Ross)

Leg Press:
1. 360 x 8+4
2. 360 x 8+4 (stay at lighter weight. ask Tom about slight knee pain. This is intentionally light poundage, in order to avoid injury. Reminder: ask tom what to do about that. Knee wraps maybe?)

Hack Squats:
1. 240 x 8+4
2. 240 x 8+4 (stay at this weight)

Leg Extension (individual leg machine. One bar for each leg and freeweights. This is NOT set up like most machines, where there is one bar for both legs to share. Picture is provided.)
1. 50 x 8+4
2. 50 x 8+4 (go up next week)

Seated Leg Curl (reverse hack squat substitute)
1. 90 x 8+4
2. 90 x 8+4

Lying Leg Curl (individual leg machine. like the others)
1. 45 (per leg) x 8+4
2. 45 x 8+3 (fail. stay)

CaptSpaulding (steve)

Leg press:
1. 540 x 8+4
2. 540 x 8+4 (stay)

Hack Squat:
1. 270 x 8+4
2. 270 x 8+4 (good fail)

Leg extension (individual legs)
1. 65 x 8+4
2. 65 x 8+4 (go up 5lbs)

Seated leg curl:
1. 125 x 8+4
2. 125 x 8+4 (go up 5 lbs)

Lying leg Curl (individual legs):
1. 55 x 8+4
2. 55 x 8+4 (good fail. stay)

[rbowman91]

-1.jpg

Emptying the tanks on the 8 reps before Steve applies the hellcentrics.

[CaptSpaulding]

Today's workout was pretty solid; Both Ross (Rbowman91) and I have seen strength gains since we have started applying the hellcentric program. What we are really focusing on now is slowing down on the hellcentric reps.

There is a temptation to drop down during the negative portions when weight is applied, so we are really focusing on reaching the 3-5 second goal described in the science of HRT forum. Because of this we are going to keep our gains very moderate throughout the next week or two, and really emphasize stopping at the full contraction, applying greater negative pressure, and letting the weights down slow for the partials and full.

What I am finding is by this time my training partner, Ross, is pretty much a expert at my personal tolerances for poundage. This is the first time I have used a very training partner in this way (routine schedule and identical workouts) and it is enormously beneficial.

Tomorrow is back day; which is Ross's strength. So tune in, we plan on taking a photo or two of his back getting ripped up.

[rbowman91]

We had to re-do our before pics because the paper wasn't visible and the lighting was bad. So here are the new one's with a new paper:

Steve Side 1.jpgSteve Front 1.jpgSteve Back 1.jpgRoss Side 1.jpgRoss Front 1.jpgRoss Back 1.jpg

[rbowman91]

It only lets me put 6 attachments per post. Here is the newspaper up close. Paper 1.jpgPaper 1.jpg

[rbowman91]

Steve (CaptSpaulding) putting up 540lbs for HRT leg press

*

Steve putting up 540lbs on December 3rd. This is his first set and he completes the HRT reps with as much resistance as I am able to provide. At the end of the video, a girl can be heard who seemed eager to throw herself at the manly display of Animal HRT training.

[neginfluence04]

great log so far guys keep up the good work

[martinmckenzie]

next week my animal pak will be shipped i hope i'll enjoy it

[rbowman91]

Back, Traps, Calves Log 12/4/11

Ross (rbowman91) poundages:

Lat Pull:
1. 120 x 8+4
2. 120 x 8+4 (fighting through failure on hellcentric reps. stay here.)

Seated Cable Row:
1. 110 x 8+4
1. 110 x 8+4 (good fail. stay)

T-Bar Row
1. 95 x 8+4
2. 95 x 8+4

Shrugs:
1. 275 x 8+4
2. 275 x 8+4 (fail. stay.)

Rear Delts:
1. 15 x 8+4
2. 15 x 8+4 (maybe increase to 17.5)

Seated Calf Raises:
1. 180 x 8+4
2. 180 x 8+4 ( good fail. stay)

Calf Raise on Leg Press
1. 495 x 8+4
2. 540 x 8+4 (good fail. stay)


Steve (CaptSpaulding) Poundages:

Lat Pull
1. 160 x 8+4
2. 160 x 8+4 (good. +5 lbs next week)

Seated Cable Row:
1. 150 x 8+4
2. 150 x 8+4 (good. add more resistance on hellcentrics next week)

T Bar Row:
1. 140 x 8+4
2. 125 x 8+4 (Had to drop, back hurting)

Shrugs:
1. 335 x 8+4
2. 335 x 8+4 (good. +10 lbs next week)

Rear Delts:
1. 15 x 8+4
2. 15 x 8+4 (failed, stay)

Seated Calf Raise
1. 225 x 8+4
2. 225 x 8+4 (good, +5)

Calf Raise on Leg Press
1. 720 x 8+4
2. 720 x 8+4 (good stay)

[rbowman91]

Ross HRT Cable Rows at 110 lbs

*

Cable Rows HRT at 110 lbs.

[rbowman91]

Ross HRT T-Bar Rows 95 lbs

*

T-Bar Rows on 12/4/11.

[snakedoc96]

Video code:
Ross HRT Cable Rows at 110 lbs



Cable Rows HRT at 110 lbs.

pretty good **** man. Just a friendly tip, you could try and bend at the waist on the negative movement and really stretch your lats out instead of keeping your back at a 90 degree angle the whole time. That really helps me when I do these.

[rbowman91]

Steve HRT T-Bar Rows 140 lbs

*

T-Bar Rows on 12/4/11.

[rbowman91]

pretty good **** man. Just a friendly tip, you could try and bend at the waist on the negative movement and really stretch your lats out instead of keeping your back at a 90 degree angle the whole time. That really helps me when I do these.

Very true bro. I still kind of alternate between how I do them. Sometimes I like the stretch, and sometimes I really like to isolate the movement and hit them hard.

[snakedoc96]

Very true bro. I still kind of alternate between how I do them. Sometimes I like the stretch, and sometimes I really like to isolate the movement and hit them hard.

yeah, makes sense. Im gonna try and get some videos up tomorrow. Did you guys just bring in a regular camera during your workout?

[rbowman91]

Ross HRT Lat Pull 120 lbs

*

I was hesitant to upload this, because this set was really another learning experience for me. I had told Steve to put some heavier pressure on the hellcentrics, but I didn't want to lower my weight below 120 so I tried it anyway. I was really fighting the failure by the time I got to the hellcentric reps, and I feel like it sacrificed some form as a result. Lesson learned, proper form and doing the work are more important than the heavier poundages.

[rbowman91]

yeah, makes sense. Im gonna try and get some videos up tomorrow. Did you guys just bring in a regular camera during your workout?

Well we had no choice but to bring my laptop to the gym, since it can film and we didnt have a video camera. You get some weird stares or people looking confused, but we figured we had no other choice. We just set up the macbook on some equipment and angle it towards us and hit record.

[rbowman91]

Some action shots of us doing shrugs.

Steve: 325 lbs

Ross: 275 lbs

Steve Shrug.jpgRoss Shrug.jpg

[snakedoc96]

Well we had no choice but to bring my laptop to the gym, since it can film and we didnt have a video camera. You get some weird stares or people looking confused, but we figured we had no other choice. We just set up the macbook on some equipment and angle it towards us and hit record.

haha I can imagine bro. Gotta do what you gotta do though. Get **** done! Im gonna try and get some footage with my phone tomorrow

[CaptSpaulding]

Today is a rest day but was brutal none the less. This HRT program is the first program that I have ever felt rest days were truly important. However I have multiple commitments

I have jujitsu every rest day (mondays, wensdays, and fridays) from 8-11am; Its brutal. Today we did bodyweight and momentum exercises (rolls, shrimping, bear crawls, etc) for 75 minutes and I was faltering because of my back HRT workout yesterday. The biggest problem was that my whole body was very stiff, because of this I am going to start doing stretches. I'm going to do some research into the best way to stretch Ill post what I plan to do when I have a solid plan.

Also I've begun my diet, but I am not up to the recommended 300 grams of protein yet. I have a calorie counter app that counts protein as well, its called myfitnesspal for all android users, and its very helpful. Once I get up to what my diet should be (appetite is holding me back), I will begin posting examples of my diet.

[GallmanFitness]

Back, Traps, Calves Log 12/4/11

Ross (rbowman91) poundages:

Lat Pull:
1. 120 x 8+4
2. 120 x 8+4 (fighting through failure on hellcentric reps. stay here.)

Seated Cable Row:
1. 110 x 8+4
1. 110 x 8+4 (good fail. stay)

T-Bar Row
1. 95 x 8+4
2. 95 x 8+4

Shrugs:
1. 275 x 8+4
2. 275 x 8+4 (fail. stay.)

Rear Delts:
1. 15 x 8+4
2. 15 x 8+4 (maybe increase to 17.5)

Seated Calf Raises:
1. 180 x 8+4
2. 180 x 8+4 ( good fail. stay)

Calf Raise on Leg Press
1. 495 x 8+4
2. 540 x 8+4 (good fail. stay)


Steve (CaptSpaulding) Poundages:

Lat Pull
1. 160 x 8+4
2. 160 x 8+4 (good. +5 lbs next week)

Seated Cable Row:
1. 150 x 8+4
2. 150 x 8+4 (good. add more resistance on hellcentrics next week)

T Bar Row:
1. 140 x 8+4
2. 125 x 8+4 (Had to drop, back hurting)

Shrugs:
1. 335 x 8+4
2. 335 x 8+4 (good. +10 lbs next week)

Rear Delts:
1. 15 x 8+4
2. 15 x 8+4 (failed, stay)

Seated Calf Raise
1. 225 x 8+4
2. 225 x 8+4 (good, +5)

Calf Raise on Leg Press
1. 720 x 8+4
2. 720 x 8+4 (good stay)

Lookin good guys! Keep up the good work!

[rbowman91]

Steve and I rotate the order of the bench presses each week, so that way we are hitting everything at maximum on an even basis. Today we started with incline, and then decline and then flat. However, incline is our weakest one, and we noticed that not only did we have to drop poundages on incline in order to apply serious hellcentric pressure, but we also had to drop poundages on the others in order to maintain the same pressure and complete the sets. We don't like dropping poundages, but it had to happen (for example, I had to go from 165 to 145 on flat bench. I normally put up 185 without hellcentrics, but doing the incline with the 8+4 burned me so bad. It's definitely lagging behind the others.)

Ross (rbowman91)

Incline Bench:
1. 155 x 8+4
2. 155 x 8+3 (fail. Had to lower weight, because incline lags behind all the others. We could have bumped up the poundage to 175, but then Steve would have had to lighten up on the pressure for hellcentrics. So we decided to keep it at that.

Decline Bench: (Had to drop weight (20lbs) due to fatigue from incline, and because I wanted to do slower and stronger hellcentrics)
1. 145 x 8+4
1. 145x 8+4 (go up)

Flat Bench:
1. 145 x 8+4
1. 145 x 8+4

Overhead Seated Dumbell Extensions: (lowered weight to allow harder pressure on hellcentrics)
1. 50 x 8+4
2. 50 x 8+4

Skull Crushers:
1. 50 x 8+4
1. 50 x 8+4 (good fail)

Steve (CaptSpaulding)
Steve also requested that I do stronger pressure on the hellcentrics so he dropped poundages this time as well.

Incline Bench:
1. 185 x 8+4
1. 185 x 8+4 (failed. stay weight)

Decline Bench:
1. 185 x 8+4
1. 185 x 8+4 (good. stay)

Flat Bench:
1. 185 x 8+4
1. 185 x 8+4 (failed. stay.)

Overhead Dumbell Triceps:
1. 65 x 8+4
1. 65 x 8+4 (good. stay.)

Skull Crushers
1. 70 x 8+4
1. 70 x 8+4 (good fail.)

Overall, we decided this workout to do stronger and slower hellcentric reps, so had to drop poundages compared to last week. However, I feel like the workout done this way may have been better. Our muscles felt a lot more blasted, even though we were lowering weights. I feel like the stronger hellcentrics are a good way to go. We wanted to get the most benefit from the hellcentrics and create the most micro-tears.