rbowman91 + CaptSpaulding HRT Log (Ross and Steve)

[rbowman91]

What's up everybody? I figured I'd share my cheat meal recipe with you guys today. Now, keep in mind, I'm a hard gainer with a very fast metabolism. Tom has me on 4 cheat meals a week (on training days), and he suggested making them into a big burger, so thats how I do it. Therefor, I CAN eat stuff like this if done properly. Not everybody can pull it off and stay lean-looking. I feel like that comes with genetics for some. If you're on a cut, LOOK AWAY NOW, as you will probably start salivating and then get really upset with me. But I assure you, this isn't to rub it in anyone's faces.

Just to share a recipe I'm proud of. Just because I'm posting this doesn't mean I advise everybody who's bodybuilding to eat this. This is just how I do my cheat meals. In the photo there is a soda, however, I do not recommend drinking soda at all as a bodybuilder. Maybe everybody's different, but I don't mess with it. I put it in the background of the picture to give it a more "resturant" look. That can has been in my house for a couple months now. But here is what one would need to make the Original Bobby Bomen's Incrediburger.

This is a CALORIE-DENSE CHEAT MEAL. Not suggested for regular consumption if you want to look your best. Follow your diet.

Note: Bobby Bomen is not my actual name, but is only my alias when cooking incredible homemade burgers.




Bobby Bomen's Incrediburger: Can You Handle the Heat?

50% Bobby's DeluXXX Ground Beef (use lean beef)
10% Delicately-diced heavy-metal jalapenos
10% Bomen's Face-splitter Shredded Cheese
10% One Slice of Sharp Cheddar or Montery Jack
10% Bobby B's Special Sauce
10% Balls-to-the-Wall Barbell Bacon

All slowly seared to perfection while covered in the contents of a freshly opened can of whoop-ass.
Served with a Cold Beverage.
Veggies are optional.

Disclaimer: This will NOT be offered at “Sweetgreen”

[Elliot18]

That meal Looks so tasty going to defiantly try and attempt to recreate this beast of a burger!

[rbowman91]

That meal Looks so tasty going to defiantly try and attempt to recreate this beast of a burger!

Careful bro! Not sure what your diet and macros are supposed to look like during your next 12 weeks, but that burger is calorie-DENSE. However, if done correctly, will blow your f**king mind.

[Elliot18]

Careful bro! Not sure what your diet and macros are supposed to look like during your next 12 weeks, but that burger is calorie-DENSE. However, if done correctly, will blow your f**king mind.

Not sure if it will fit in with my macros might have to be my last cheat meal before i start the training haha

[rbowman91]

Not sure if it will fit in with my macros might have to be my last cheat meal before i start the training haha

I hear ya bro! My advice would be: hit up Tom on one of these forums and see if he can give you any insight as to how you should be eating. Everybody's different so I wouldn't be able to tell ya, but he probably would.

[CaptSpaulding]

Wheels 02/18/2012

Pretty damn good lift today, We are pretty much sticking to the same weight as last week and we both felt this was a good idea. I had a hard time with many of the weights just because my legs are really sore from doing cardio all week. Its kind of funny considering that today, wheels day, is my rest day from cardio. Ross and I are really just sticking to what we needed to do to finish strong.

Ross (Rbowman91):
Leg press:
1. 450 8+4
2. 450 x 8+4 (Good Fail, Go up)

Smith squat:
1. 155 x 8+4
2. 155 x 8+4 (Stay, Keep easy on knees)

Leg extensions (individual legs)
1. 55 x 8+4
2. 55 x 8+4 (stay again, good fail)

Seated leg curl:
1. 85 x 8+4
2. 85 x 8+3 (Good Fail, stay)

Lying leg curl (individual leg):
1. 40 x 8+4
2. 40 x 8+4 (Good fail, stay)

Steve (CaptSpaulding)
Leg press:
1. 630 x 8+4
2. 630 x 8+3 (Good heavy weight stay)

Hack Squat:
1. 320 x 8+4
2. 320 x 8+4 (Stay or drop, hard fail)

Leg extension (individual legs):
1. 65 x 8+4
2. 65 x 8+4 (Good fail, stay)

Seated leg curl:
1. 125 x 8+4
2. 125 x 8+4 (Good fail, Stay)

Lying leg curl (individual legs):
1. 55 x 8+4
2. 55 x 8+4 (weak fail, go up)

[CaptSpaulding]

February 18th Diet log

Cut Diet
My goal for yesterday was 100 grams of carbs (day 6), 25 grams of fat, and 325 grams of protein. I opted for my cheat meal to be tommorrow night- my girl is cooking lamb shishkabobs, and I cannot miss those things. My diet is getting pretty hard, I am completely sick of chicken. I have mentioned this problems before but I cannot afford grass fed steak or bison meat. I am hoping to get some late season venison when I go hunting in two weeks but that will be too late for this competition which is unfortunate.

CaptSpaulding diet example of 2/18/12:
See attached image - I think attaching the log is a efficient way to keep the forum clean and its laid out pretty nic

[rbowman91]

Yesterday was a lift day, and it was wheels, which mean I was starving all day after the lift. Also, I don't know why I didn't think of this earlier in the contest, but I've just been marinating and cooking about 4 lbs of chicken at a time and then having tons of it available all throughout the week when I'm in a rush, making it a lot easier to hit my numbers. I felt like a bottomless pit yesterday, so it must've been a good lift, or me growing. I'm cool with both though.

Meal 1:
Two cups oats
Whey protein shake

Meal 2 (cheat meal after lift)
Bacon cheddar burger
Wheat bun

Meal 3:
Three boneless chicken breasts
Big bowl brown rice

Meal 4 (less than an hour after meal 3. still starving)
Two tilapia filets
Brown rice

Meal 4:
Three boneless chicken breasts
Couscous

Meal 5:
Three boneless chicken breasts
Couscous (again)

Meal 6:
Two boneless breasts
Couscous

[rbowman91]

Ross Poundages:

Weighted Wide Grips:
1. 25 x 8+4
2. 25 x 8+3 (failed stay)

Cable Rows:
1. 130 x 8+4
2 130 x 8+4 (good set, stay)

T-Bar Rows:
1. 95 x 8+4
2. 95 x8+4 (good set, sta)

Shrugs:
1. 260 x 8+4
2. 260 x 8+4 (bump it up)

Rear Delts:
1. 17.5 x 8+4
2. 17.5 x 8+4 (finally increased on these)

Seated Calfs:
1. 185 x 8+4
2. 185 x 8+4 (stay)

Calf Press:
1. 500 x 8+4
2. 500 x 8+4 (bump it up next week)

Steve poundages:


Weighted Wide Grips :
1. 10 lbs 8+4
2. 10 lbs 8+3 (good fail, stay)

Cable Rows:
1. 160 x 8+4
2 160 x 8+3 (good set, stay)

T-Bar Rows:
1. 125 x 8+4
2. 125 x 8+4 (bump it up)

Shrugs:
1. 335 x 8+4
2. 335 x 8+4 (maybe bump it up next week)

Rear Delts:
1. 17.5 x 8+4
2. 17.5 x 8+3 (good fail, stay)

Seated Calfs:
1. 230 x 8+4
2. 230 x 8+4 (increase next week)

Calf Press:
1. 570 x 8+4
2. 570 x 8+3 (good set, stay)

[CaptSpaulding]

Progress Pics for 2/19/12
I have included a pic that shows off my lats... I have been practicing flaring them, but I am still struggling with proper relaxed pose.

[CaptSpaulding]

Ross Doing DB Preachers
Ross is using DB to try to mitigate the amount of pain he is currently feeling in his wrist. It has been getting better and he expects to go back to straight bar in the coming week.


Steve Doing Weighted dips 1
This was at the end of our Tuesday lift


Steve Doing Weighted dips 2
This was at the end of our saturday lift, I felt that 10lbs was not enough on tuesday and I could do more - I worked my way up from 10,15,25,35 and then did this 45lb set. Its not perfect but It demonstrates huge strength gains. I was not able to do bodyweight dips for a set of 12 at the beginning of this HRT Program.

[ChefDBIG]

STEVE AND ROSS MY DUDES!!! its week 12 brothas. Finish it out strong. this 12 weeks seemed to fly by.

[rbowman91]

STEVE AND ROSS MY DUDES!!! its week 12 brothas. Finish it out strong. this 12 weeks seemed to fly by.

Thanks for the support bro, back atcha. I hear you dude, 12 weeks sounded like it would never end, and now it's almost done. Steve and I are planning on running another 12 weeks over the summer for mass gains. Plus, some of the teams, like yours and ours, have been doing it since day 1, so really more like 16-17 weeks in hell. Nuts.

[ChefDBIG]

Thanks for the support bro, back atcha. I hear you dude, 12 weeks sounded like it would never end, and now it's almost done. Steve and I are planning on running another 12 weeks over the summer for mass gains. Plus, some of the teams, like yours and ours, have been doing it since day 1, so really more like 16-17 weeks in hell. Nuts.

yea i think gabe said by the end of the contest we will have done hrt for 17 or 18 weeks. crazy. im intrested in how my body will react to a new work out routine.

[CaptSpaulding]

February 21st Chest and Tri's
Today was a pretty strong lift, its the last week so Ross and I are trying to kill it; end it strong and right. We really have the hang of this and we were surprised because we did the lift in less than 1 hour including warming up time

Ross poundages

Dumbell Flat Press:
1. 60 x 8+4
2. 65 x 8+4 (good no fail, stay)

Dumbell Incline Press
1. 60 x 8+4
2. 60 x 8+4 (good no fail, stay)

Dumbell Decline Press
1. 60 x 8+4
2. 65 x 8+3 (good fail, Stay)

Tricep overheads:
1. 60 x 8+4
2. 65 x 8+4 (Hard Fail, Stay at 60)

Weighted Dips:
1. Opted out, (forearms are too sore)

Steve poundages:

Flat Bench:
1. 205 x 8+4
2. 205 x 8+3 (Good fail, stay or go up if pumped)

Incline Bench:
1. 185 x 8+4
2. 185 x 8+4 (Try 195, man up)

Decline Bench:
1. 195 x 8+4
2. 195 x 8+3 (good fail, stay)

Tricep overheads:
1. 70 x 8+4
2. 70 x 8+4 (stay, good fail)

Weighted Dips:
1. 25 x 8+4
2. 25 x 8+4 (Good fail, stay)

[rbowman91]

Here is yesterday's diet log. Last week of diet logs for the 12-Weeks In Hell: Yeah Buddy, Light Weight.

Bulking with Bowman:

Meal 1:
One breakfast burrito
(eggs, steak, cheese, wheat tortilla, plus the works)

Meal 2:
Three boneless breasts
Brown rice

Meal 3 (cheat after lift)
Bacon cheddar burger
Wheat bun

Meal 4:
Three boneless breasts
Brown rice

Meal 5:
4 boneless breasts (during class)
Bowl of brown rice (about an hour later)

Meal 6:
Two tilapia filets
Brown rice

[rbowman91]

yea i think gabe said by the end of the contest we will have done hrt for 17 or 18 weeks. crazy. im intrested in how my body will react to a new work out routine.

My predictions:

1. We will be noticably stronger and have more muscle control when we do "normal" sets without hellcentrics.
2. The change will be a good time to bust any plateu's.
3. Maybe we will have more muscular endurance. I feel like a normal lift would be cake compared to a typical hell session.

[gemgemkid]

My predictions:

1. We will be noticably stronger and have more muscle control when we do "normal" sets without hellcentrics.
2. The change will be a good time to bust any plateu's.
3. Maybe we will have more muscular endurance. I feel like a normal lift would be cake compared to a typical hell session.

I'd say I'd have to agree with you on all points. I think that we are all going to feel like something is lacking without those Hellcentrics. I don't know about you guys but I am looking forward to how my body will react to a dramatic change!

[rbowman91]

I'd say I'd have to agree with you on all points. I think that we are all going to feel like something is lacking without those Hellcentrics. I don't know about you guys but I am looking forward to how my body will react to a dramatic change!

I hear ya bro. I've always been a big fan of the "shocking princniple" and changing it up, because my body gets used to training styles very quickly. I'm looking forward to shaking things up and seeing how much progress has been made on poundages and endurance.

[RIOSHOWTIME2]

hey buddies,our time is winding down,and i just wanna say this shouldnt be the end of our epic friendship! stay in contact if you have ******** or anything inbox it you guys have really been great supporters and competititors!! thanx so much

[rbowman91]

Last shoulders session. Going out strong.

Ross poundages:

Dumbell Military Press:
2 x 60 x 8+6

Dumbell Side Raise:
2 x 22.5 x 8+4 (great f**king set)

Front Raise:
2 x 40 x 8+4 (decent)

Barbell Curls:
2 x 60 x 8+4

Reverse Curls
2 x 50 x 8+4 (stay)

Dumbell Prechers
2 x 35 x 8+4

Rev. Wrists
2 x 30 x 8+4

Wrists
2 x 60 x 8+4

Steve Poundages:

Military Press
2 x 165 x 8+4

Dumbell Side Raises
2 x 22.5 x 8+4

Front Raises
2 x 45 x 8+4

Barbell Curls:
2 x 90 x 8+4

Rev Curls:
2 x 70 x 8+4

Preachers
2 x 90 x 8+4

Rev Wrists
2 x 40 x 8+4

Wrists:
2 x 70 x 8+4

[CaptSpaulding]

hey buddies,our time is winding down,and i just wanna say this shouldnt be the end of our epic friendship! stay in contact if you have ******** or anything inbox it you guys have really been great supporters and competititors!! thanx so much

Sounds good, lets make that happen!

[rbowman91]

Yesterday was sick. I realized that i barely fit into most "Medium" sized shirts anymore, so I went out and bought some Large's. That gave me an even bigger boost in willingness to eat more (seeing progress in anything always makes me go even harder). So I chowed down hard after the lift.

Meal 1:
Two cups oats
Two eggs
Animal Pak

Meal 2:
Three boneless breasts
Brown rice

Meal 3 (cheat after lift)
Bacon cheddar burger
Wheat bun
Mac n Cheese

Meal 4:
Three boneless breasts
Bowl of brown rice

Meal 5:
Three boneless breasts
Bowl of brown rice

Meal 6:
Three boneless breasts
Weight gainer shake (before bed)

[rbowman91]

[CaptSpaulding]

February 24th Diet log

Cut Diet
My goal for yesterday was 100 grams of carbs (day 6), 25 grams of fat, and 325 grams of protein. My diet is still going well, my appetite has been increasing this week so I have had to supplement diet with more veggies to fend off hunger. Yesterday was pretty hard actually to stick to my diet, I have had mid-terms this week and I am really stressed, I always get tempted to cheat. I have managed to stay the path; I am just really looking forward to my cheat meal tonight. Since we are taking pics tomorrow though I'm just going to have a moderate cheat - a small steak. All in all things are going pretty good. diet is straight up routine at this point.

CaptSpaulding diet example of 2/24/12:
See attached image - I think attaching the log is a efficient way to keep the forum clean and its laid out pretty nice

[CaptSpaulding]

Wheels 02/25/2012

Ross had a great lift today, Mine was pretty good, just very tiring - 75 mins of cardio a day has my legs pretty beat up, I fought through it though and did a solid lift. Overall though I am happy with the outcome today though. The only thing worth really noting in here is that Ross and I really have this thing down to a solid routine; its going to be interesting to see what I can do in the next couple weeks when we change our program up. I really want to see what I can 5 rep after all the gains from this 12 week program.

Ross (Rbowman91):
Leg press:
1. 490 8+4
2. 490 x 8+3.5 (Perfect fail, Stay)

Smith squat:
1. 155 x 8+4
2. 155 x 8+4 (Good fail, slow)

Leg extensions (individual legs)
1. 60 x 8+4
2. 60 x 8+2 (Hard Fail, Try again)

Seated leg curl:
1. 85 x 8+4
2. 85 x 8+4 (No Fail, go up)

Lying leg curl (individual leg):
1. 45 x 8+4
2. 45 x 8+4 (Good fail, stay)

Steve (CaptSpaulding)
Leg press:
1. 630 x 8+4
2. 630 x 8+3 (Good fail, stay)

Hack Squat:
1. 300 x 8+4
2. 320 x 8+4 (Stay at 320, good)

Leg extension (individual legs):
1. 65 x 8+4
2. 65 x 8+4 (Good fail, go up)

Seated leg curl:
1. 125 x 8+4
2. 135 x 8+2 (harsh fail, Stay at 125)

Lying leg curl (individual legs):
1. 65 x 8+4
2. 65 x 8+4 (Decent fail, slow down)

[rbowman91]

Eating gets you big, so chow down.

Meal 1:
Two cups oats
Two eggs (standard routine)

Meal 2:
Top sirloin
Brown rice

Meal 3 (cheat after lift)
Bacon cheddar burger
Brown rice

Meal 4:
Three boneless breasts
Brown rice

Meal 5:
Two tilapia filets
(no rice, had no appetite here for some reason)

Meal 6:
Three boneless breasts
Brown rice (got it back)

Meal 7:
Weight gainer shake

[rbowman91]

Final Check-In 02/26/12



Week 12 Final Pictures

Steve Side Relaxed.jpg
Steve Front Relaxed.jpg
Steve Back Relaxed.jpg
Ross Side Relaxed.jpg
Ross Front Relaxed.jpg
Ross Back Relaxed.jpg

Ross beginning weight: 150-155 (varied daily)
Ross final weight: 165 (as of today 02/26/12)
Steve beginning weight: 230
Steve final weight: 214

[CaptSpaulding]

Cut Diet/Cheat day
My goal for today was 100 grams of carbs (day 1), 25 grams of fat, and 325 grams of protein. Today was the last day of program, so I had delayed my cheat meal until after the photos. So today to celebrate the end of 12 weeks of hell, I ate a big ****ing cheeseburger. I finished a online test and then just drove over by myself and ate it. It was wonderful. I will actually be sticking to the diet techniques that Tom guided me on because I am loosing weight and I want to continue that. I think I am actually just going to stick to the same diet until I see a plateau. I will also continue to log my diet because this has been so effective. I have learned that bodybuilding really requires diet and rest apart from just awesome lifts.

CaptSpaulding diet example of 2/26/12:
See attached image - I think attaching the log is a efficient way to keep the forum clean and its laid out pretty nice

[rbowman91]

Here is the diet log from yesterday (last full day of the contest). Eating big DOES cost a lot of money, growth ain't cheap. Here's how I do it as a college student/intern who makes barely minimum wage.

Bulking on a budget:

Meal 1:
Flamethrower Breakfast burrito (use a wheat tortilla)
This includes:
Eggs, cheese, hot sauce, hot salsa, sirracha, spices, and chicken if you can

Meal 2:
Sirloin steak (buy on sale from wal-mart)
Brown rice

Meal 3:
Three boneless breasts
(I just marinate these in bulk with Stubs, and then sauce them with Sweet Baby Rays and Sirracha)
Brown rice

Meal 4:
Three boneless breasts (same as above)
Brown rice

Meal 5:
Four boneless breasts
Couscous (I'm able to eat more chicken if my carbs are couscous. rice fills me up more)

Meal 6:
Weight gainer shake (before bed)
Two boneless breasts