12 Weeks in Hell - HRT Team 3: ChefDBIG & gemgemkid

[gemgemkid]

Tune in, chime in, and chip in as brothers ChefDBIG, Dennis, and gemgemkid, Gabriel, gear up and take the less traveled road to Hell...and possibly come back victorious!

[mrdead]

1st...!!! (Or whatever the cool kids are saying, nowadays... *LOL*)

[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!

[gemgemkid]

So....been talking to Rage in the nutrition thread and due to his suggestions I've had to revamp my current diet. He just had to make me take out my fluff foods, haha! No, I just had to work my way around some more protien intake and practically had to cut my fat in half. Here's what I have come up with for my HRT diet...

Meal 1 - Breakfast
2 cups Cooked Oatmeal
1 whole Large Egg
11 ounces Egg Whites

Meal 2 - Morning Snack
1 cup Cooked Brown Rice
7 ounces Chicken Breast

Meal 3 - Lunch
3 oz Wheat Pasta
7 ounces Chicken Breast

Meal 4 - Afternoon Snack
2 scoops Protein Powder
1/2 a LG Banana
3/8 cup Dry Oats (blended)

Meal 5 - Dinner
1 cup cooked Brown Rice
8 ounces Egg Whites
4 ounces Chicken Breast

Meal 6 - Evening Snack
3 slices Whole Wheat Bread
8 slices Smoked Ground Turkey

All in all my macros come out as follows: Protein = 303; Carbs = 314.2; Fat = 42.1.

I guess you can say I'm a lucky person because I've run into quite some people who just cannot fathom eating the same thing over and over and over. I really don't mind. I have a mindset that I'm not eating for my pleasure (well I am because this gets results) I am eating because my body needs it and that makes it all worth while. If anyone has suggestions or catches a mistake, just lemme know. I can't wait for Monday to come...

[RIOSHOWTIME2]

Awesome! Good job!

[naturalguy]

Let's do this

[gemgemkid]

Man I am stoked about this. I am already completley committed to myself and to Dennis for this journey. I have been dying to make that jump to 200 lbs for the last few years and I think this will give me the drive to to so. I am very intinsically motivated, but the competition is just supplementing that and I am pumped. I am also very glad my big bro is in on this with me. We are very different but also alot alike. I know there are bound to be times when we bump heads and things are gonna get rough. That's why I am glad he's my partner, with family no matter what happens they'll always be there. We may fight here and there, but at the end of the day he is still my brother. This is totally something different for him as well. I cannot express how excited I am to be doing this. Every time I'm away from the gym I look forward to the next round! Having Rage and the Animal Team giving advice and support is effin amazing! I am going to ask every question I can and just really learn everything I can this next 12 weeks! I am so ready for this!

I will be putting the finishing touches on my complete plan for the next 12 weeks this weekend. In about an hour I am gonna hit the store and buy my food for next week. Gonna get with Dennis and decide on a meal plan for his as well this weekend. Gonna make all the necessary preparations that need to be done to ensure 110% success! Oh....and today I'll be working on a lil' somethin' somethin' for your viewing pleasure! It will be debuted with our first video log! Game on!

[gemgemkid]

So I am going on my HRT diet starting today so my body will get used to the change. I got up and cooked myself 11 ounces of Egg Whites, 1 Whole Egg, and 2 cups cooked Quick Oats this morning. The pile of eggs looked like it was going to be impossible to down...but after about 10 minutes, and some Mrs. Dash, it was done. I like eggs and all, but usually the texture gets to me after a while. Plus I know it will be different on my workout days when my body is craving that nurishment. My oatmeal is never hard to eat. Just add 1 tsp Cinnamon and it's down the hatch! It wasn't as bad as it looked and I know this is going to be the "roughest" meal of the day.

P.S. I am still freaking out about this...but Steel Cut Oats have the same nutrients as Rolled Oats but at HALF THE SERVING! Consider my mind blown!

[gemgemkid]

Egg Fun.jpg

Um.....do you think we got enough eggs!?

[gemgemkid]

Even though these were posted in the Main Contest Thread, I am going to post them here as well for easy reference for our journey!

Sunday, December 4, 2011 Closeup.jpg

GB Before Side.jpg
GB Before Front.jpg
GB Before Back.jpg

[gemgemkid]

Even though these were posted in the Main Contest Thread, I am going to post them here as well for easy reference for our journey!

Sunday, December 4, 2011 Closeup.jpg
DB Before Side.jpg
DB Before Front.jpg
DB Before Back.jpg

[gemgemkid]

So I had somewhat of a cheat meal last night....and lemme tell you, it wasn't worth it. I attended the local Realtor's Associations Xmas Party with my co-workers and the dinner was horrid! First off they gave me only like 5 oz of Chicken, then soggy, overcooked veggies, a burnt baked potato, and a doughy dinner roll. I was there for almost 4 hours so I missed my evening snack. This is how the day went...

Meal 1 - Breakfast
2 cups Cooked Oatmeal
1 whole Large Egg
11 ounces Egg Whites

Meal 2 - Morning Snack
1 cup Cooked Brown Rice
8 ounces Chicken Breast

Meal 3 - Lunch
3 oz Wheat Pasta
9 ounces Whiting (fish)

Meal 4 - Afternoon Snack
2 scoops Protein Powder
1/2 a LG Banana
3/8 cup Dry Oats (blended)

Meal 5 - Dinner
1 cup Iceberg Lettuce
1 tbsp Ranch Dressing
~6 ounces Chicken Breast
~6 ounces Roast Beef (which I took from my +1's plate)
1 small baked Russet Potato (it was actually a large, but I counted what I could salvage from it)
2 tbsp Sour Cream
1 white Dinner Roll
*I also had a couple handfuls of Chexmix, Peanuts, and Wedding Mints*

My macros for yesterday came out to something like this: Protein: 281g; Carbs: 267g; Fat: 68g. Not the worst damage done...

[ChefDBIG]

meals for 12/3/11

brkfst
1 c cooked oatmeal
1 whole duck egg
3 chk egg whites

snack
protien shake, 2 scoops protien, blened oatmeal and a banana

lunch
2 shrimp egg rolls
1 c brown rice

snack
about 2 cup sear tenderloin tips

went to work and didnt get a chance to eat. by the time i came home it was late so i grabbed brown sugar cinnamon pop tarts a tall glass of milk and called it a nite

i know im not eatin the best. im tryin. being december and i work in a kitchen its crazy busy time now so i cant stop and eat when id like. so if anyone has suggestion of anything quick i can throw down please let me know. ive been solid on not missing a workout just need to get the nutrition to go along with it. thanks

[gemgemkid]

Here is a vid of D and I tackling Hell Session III about 2 weeks ago. Enjoy!

[gemgemkid]

As we do everyday we woke up at 5am and take our 1/2 scoop of Assault about 15 mintues before we leave. I also take my mixture of 20 oz. water and 2 scoops Optimum Nutrition Amino Energy. Everyday at the gym we begin with a Warm-Up. This is usually 5 minutes and can be a brisk walk to a jog depending on the weather. It is unusually cold for this time of year so I am jogging to work the cold out of my muscles. *This is HRT and we all know what that means, 8 sets plus 4 Hellcentrics on every exercise. So rather than repeat what we all know, I am just going to list the weights I used for that particular workout along with any relevant notes. If the 8+4 changes, I will be sure to notate that.*

SEATED FRONT PRESS
WU: 95 lbs for 12 reps (95x12); Felt like a good WU weight and left my muscles nice and warm.
1. 105 lbs; OMG! I had this in the log for today and man I don't know why. Failed on 3rd Hellcentric...decrease to focus on resistance.
2. 95 lbs; During this set my ass and lower back were moved a couple of inches away from the back of the seat and it felt like my Delts had more control. Stay here and focus. Started having some pain in my back last week and kicking up again today. I think it has to do with the bed I sleep on...

DUMBELL SIDE LATERAL RAISE
1. 15 lbs; Felt right!
2. 15 lbs; Could take that resistance. Debating on increasing

BARBELL FRONT RAISE
1. 35 lbs; Felt like I got good pump and resistance.
2. 35 lbs; Increase next week by 2.5 lbs each side.

At this time we performed a couple of stretches over the span of about 2 minutes. We each do what feels right for us and I like to put my arms behind me over a supported barbell and bring my body down and feel my Delts stretch. I also stretch my arm across my chest before I get into Biceps.

BARBELL CURL (EZ Bar)
1. 65 lbs; Stood her from last week but ChefDBIG said I wasn't even struggling so I had to increase.
2. 70 lbs; Even though it was 5 lbs the pump was better and I felt the burn in my Bis

REVERSE BARBELL CURL (EZ Bar)
1. 50 lbs; I was prepared to struggle on this, but like before had to move it up.
2. 55 lbs; Pump felt great! Going to stay here and focus on taking more resistance.

Once again we take a moment to stretch those Biceps before we hit the Forearms.

REVERSE BARBELL WRIST CURL (EZ Bar)
1. 40 lbs; Felt decent but I think I can go up.
2. 45 lbs; The increase in weight effin killed my Forearms! Stay here an focus on resistance.

BARBELL WRIST CURLS (EZ Bar)
1. 60 lbs; You'd think I would've caugh drift by now...but I didn't. Going up in weight. Also told partner to apply more resistance.
2. 65 lbs; Nice pump. Stay.

Failing on the first exercise really set the mood for the rest of the workouts, but I surprised myself in increasing in my Bicep Exercises and Forearm Exercises. Really think my minor back pain has to do with inhibiting my shoulder movement. Really happy with Day 1 and know only progress form here on out!

[neginfluence04]

the pumps are sick are they not?

[gemgemkid]

Today was actually the third day on my HRT specific meal plan. Not too shabby. I find myself taking longer to eat and having to force the last several bites of some meals down the hatch. After a couple of minutes I am good. I am not overstuffed and not in the least hungry.

MEAL 1:
11 ounces Egg Whites fried in Pam
1 Whole Egg fried in Pam
2 cups cooked Quick Oats

MEAL 2:
2 scoops 100% Natual Whey Gold Standard
3/8 cup Quick Oats, blended
1/2 LG Banana
12 ounces of water

MEAL 3:
10 ounces of Tilapia fried in Pam
6 ounces of Baked Yams

MEAL 4:
7 ounces Baked Chicken Breast
1 cup cooked Brown Rice

MEAL 5:
8 ounces Egg Whites fried in Pam
4 ounces Cooked Chicken Breast
1 cup cooked Brown Rice

MEAL 6:
7 slices Fat Free Smoked Turkey Breast
4 slices Whole Wheat Bread

Protein - 300g; Carbs - 316g; Fat - 40g = ~2850 Calories
Macros are literally ON POINT today! Exact match! Yessir!

[ChefDBIG]

SEATED FRONT PRESS

1. 85lbs; went down this week but fave good resistence
2. 85 lbs; felt the burn! go up next week 5 lbs

DUMBELL SIDE LATERAL RAISE
1. 15 lbs; felt good
2. 15 lbs; not quite fail. stay

BARBELL FRONT RAISE
1. 35 lbs; felt good
2. 35 lbs; almost fail. stay

strech

BARBELL CURL (EZ Bar)
1. 70 lbs; up from last week and felt good
2. 70 lbs; solid burn. stay

REVERSE BARBELL CURL (EZ Bar)
1. 45 lbs; last week was at 35, felt good for going up and didnt struggle. kept good form
2. 50 lbs; went up 5, felt a good solid burn. stay

stretch

REVERSE BARBELL WRIST CURL (EZ Bar)
1. 45 lbs; Felt good. stay
2. 45 lbs; really burned. forearms started to tighten up and losing grip on bar. stay!

BARBELL WRIST CURLS (EZ Bar)
1. 60 lbs; nice good burn.
2. 60 lbs; still solid burn. Stay.

[ChefDBIG]

brkfst
7:30
1 whole duck egg 4 egg whites(chk)
3/4 c uncooked oatmeal

10:30
protien shake ( 2 scoops, oatmeal banana)

2:00
Wrap (whole wheat wrap, 2 slices turkey, 3 slices tomato, mixed greens, shredded cheddar)


7:30 pm
1/2 c whole wheat penne pasta with 10 oz chk, grn chili, corn, onion


protien= 187 carbs= 224 fat= 43 not exact but closer on my protien i will def take the carbs down to 150 range.

I work in a kitchen where we have heavy based cream sauces, rich reduction sauces so this new eating is different for me and will be a challange but i will step up and handle it!!

[GallmanFitness]

brkfst
7:30
1 whole duck egg 4 egg whites(chk)
3/4 c uncooked oatmeal

10:30
protien shake ( 2 scoops, oatmeal banana)

2:00
Wrap (whole wheat wrap, 2 slices turkey, 3 slices tomato, mixed greens, shredded cheddar)


7:30 pm
1/2 c whole wheat penne pasta with 10 oz chk, grn chili, corn, onion


protien= 187 carbs= 224 fat= 43 not exact but closer on my protien i will def take the carbs down to 150 range.

I work in a kitchen where we have heavy based cream sauces, rich reduction sauces so this new eating is different for me and will be a challange but i will step up and handle it!!

Good job man! 80% of the works gotta be done in the kitchen!

[ChefDBIG]

Good job man! 80% of the works gotta be done in the kitchen!

true. Im workin on it. its only the 1st week but i cant wait till the end of dec to see how everyone is gonna be going through their transformations!!

[gemgemkid]

Looks look it might be an evening workout today. Due to the snow, local businesses thought it was a good idea to open late! WTF!? Snow scares these New Mexicans...fingers crossed they will stay open late enough so we can get our Leg Day in today!

[gemgemkid]

Added something different today....2 tbsp of salsa to my morning eggs. Looking at the macros, not alot of carbs or fat for this small amount of flavor. It's around 4 carbs, all sugar, but I have no problem taking that in the morning when my metabolism is active. Looking at adding a tablespoon here and there of somethings just to add a bit of flavor. I don't believe this change will harm my progress at all.

MEAL 1:
11 ounces Egg Whites fried in Pam
1 Whole Egg fried in Pam
2 tbsp White Corn & Black Bean Salsa
2 cups cooked Quick Oats

MEAL 2:
2 scoops 100% Natual Whey Gold Standard
3/8 cup Quick Oats, blended
1/2 LG Banana
10 ounces of water

MEAL 3:
10 ounces of Tilapia fried in Pam
6 ounces of Baked Yams

MEAL 4:
7 ounces Baked Chicken Breast
3 ounces Whole Wheat Pasta, Penne

MEAL 5:
8 ounces Egg Whites fried in Pam
4 ounces Cooked Chicken Breast
1 cup cooked Brown Rice

MEAL 6:
6 slices Fat Free Smoked Turkey Breast
3 slices Whole Wheat Bread

Protein - 298g; Carbs - 324g; Fat - 40g = ~2865 Calories
I am happy with my Macros.

[ChefDBIG]

12/6/11

7:30
1/2 c uncooked oatmeal so i cup cooked
1 whole duck egg, 5 egg whites

10:30
protien shake ( 2 scoops, 1 sml banana, 2 tb pb)


2:00
wrap (turkey, tomatoes, mix grns, cheddar, balsamic vin)

7:30
12 oz chk
6 oz whole wheat pasta w grn chili, corn n onion

Protien= 186 CARBS = 160 fat= 50 calories ~1800

[ChefDBIG]

week 1 session 2 LEGS

LEG PRESS 8 + 4 200 same weight fro last week
8 + 4 200 good burn but go u 10 or 20 next week

HACK SQUAT 8 + 4 160 same weight as last week,
8 + 4 160 felt a bit shakey but nothing bad, go up 10 or 20 next week

QUAD EXT 8 + 4 95 UP 15 lbs this week. good burn
8 + 4 95 almost fail but great burn. stay

SEATED HAM CURL 8 + 4 110 up 15 lbs from last week, good burn
8 + 4 110 almost to fail. stay

LAYING HAM CURL 8 + 4 60 up 10 lbs from last week. legs def feeling dead at this point
8 + 4 60 good burn. stay so that next week i can give god resistance

Def felt shakey and wore out leaving gym. but its all good. good workout.

[gemgemkid]

Something different, not necessarily to my liking, was the fact that we had to workout in the evening. Due to weather conditions the gym opened when I was already at work. Got home from work, Dennis had already made my Assault, slammed my NO and got ready for the gym. Got to the gym, nice suprise to see one of my other brothers there training MMA style. Jogged a bit on the treadmill to warm up and loosen up my legs for the workout. FYI on leg days I wear short when I exercise. Seeing my muscles function helps me correct movements and just pumps me up.*This is HRT and we all know what that means, 8 sets plus 4 Hellcentrics on every exercise. So rather than repeat what we all know, I am just going to list the weights I used for that particular workout along with any relevant notes. If the 8+4 changes, I will be sure to notate that.*

LEG PRESS (Horizontal)
WU: 180 for 15 reps (95x12); Muscles nice and warm.
1. 300 lbs; Weight of swinging pad not calculated. Nice intense burn. Left me breathing heavy.
2. 300 lbs; Partner said I was lowering too fast so I fought keep that weight up....what a burn/pump! As soon as I rested that weight my legs felt weak and just burned for a moment. Intense and I loved it!

HACK SQUAT
1. 280 lbs; Increased 10 lbs from last week to help ease the resistance giving on my partner who has a hard time getting a good angle. Nice pump and starting to sweat!
2. 280 lbs; ChefDBIG has found a way to give that resistance good. It involves his body being completely off the floor and forcing the sled down, effin intense! Like the burn here could go a bit deeper on the Hellcentric, so will stay and focus on that.

QUAD EXTENSIONS
1. 155 lbs; Quads really feeling it today! Intense burn and pump like it supposed to be. Keep losing my breath today!
2. 155 lbs; Intense burn. I have been at this weight for a bit now, but I am not mad about that. I keep increasing on the exercises prior so my Quads are that much more fatigued and make this weight feel more intense on my muscles.

I like to stretch my Quads by standing up and holding one ankle at a time...problem with this is after and intense Quad Session it's hard to get your leg up. LOL. Felt good to stretch the tight muscles out. One downside about our Leg Machines is that 2 of them increase in increments of 15 lbs, so you really gotta master one level before jumping up to the next. Hams are ready!

SEATED HAMSTRING CURL
*Used in place of Reverse Hack Squats. SLDL not used because partner is anti-deadlift. He has his reasons and there are other exercises available for the same muscle group.*
WU: 125x15; Felt a little light, will WU with a little higher next week.
1. 155 lbs; Nice intense pump today. I feel like I am beginning to master this level on this machine. Great burn!
2. 150 lbs; Compared to previous weeks, this exercise felter easier than before. I mean I hit my Hams really good, but will probably make that jump in weight for next week. The Hams will only heal between here and there and get stronger!

LAYING HAMSTRING CURL
1. 70 lbs; By this time my Hams were already tight and performing the partial was rough due to fatigue. Nice, extreme burn here.
2. 70 lbs; Still got that intense burn going on and tightness in the Hams. To help progress the muscle group will have partner apply more resistance on the Hellcentric.

By the end of the Laying Ham Curl my Hams were begging to be stretched and oh I enjoyed that stretch! Like I stated earlier, I was not happy to be exercising at night but I was happy that the gym stayed open normal hours for us to workout. I felt like today was the most intense Leg Session of HRT that I've had! Very proud that I increased some weight and very confident in the pump I received today. Looking in the mirror today I noticed that even after a full day of eating I wasn't looking bloated, very nice to notice. I am pump for the body comp I am going to go through. That thought is what helps drive me toward that light at the end of the tunnel. After a training session like this I am super stoked about myself and my training. Not to metion Dennis has come a long way since we've started. He didn't want to log at first now he logs every exercise. He didn't want to count calories now he is really watching his diet. He used to say that he will never be "into the gym" as much as me, but the more he is in there the more is getting into it. He is really pushing himself and I am right behind him trying to motivate him as much as I can. He is really committing to this and I am proud of him already! I know he is really going to undergo some major changes and I can't to that happen for him.

[gemgemkid]

So today was a really short day at the gym. No Assault and just 1 scoop of Amino Energy. I did 20 minutes of cardio on the Treadmill. The incline mechanism was broken so I walked at a 4.0 mph which is faster than what I usually walk at. My bpm stayed between 100-120. I didn't want to chance any abs right now with my back hurting. However it is feeling much better and with enough rest and care I am sure it will be ready for attack on Friday, which is our Back day!

Today I plan on working on our video and hopefully have it posted this evening. Dennis decided we should post 2 per week. The first will be Hell Sessions I & II up hopefully every week by Wednesday night and the second with of course be Hell Sessions III & IV hopefully up by Saturday afternoon. Really putting some time into these so I hope everyone enjoys them!

[ChefDBIG]

12/7/11 cardio and rest
20 mins on treadmill

1st 5 mins a light jog at speed 4. bpm 114
2nd 5 mins walk at speed 3 bpm 101
3rd 5 mins a light jog at speed 4. bpm 113
4th 5 mins walk at speed 3. bpm 102

no work this evening so gonna relax and gabe and I should be posting a video.

[mrdead]

Team HRT:

http://forum.bodybuilding.com/showth...hp?t=140310893



Solo HRT:

http://forum.bodybuilding.com/showth...hp?t=140310963



Not Official Contestants:

http://forum.bodybuilding.com/showth...hp?t=140310993

From here on out, the check-ins will be in the above threads... Please post in the appropriate thread, when checking in... Thank you...

[DaEclipse]

Here is a vid of D and I tackling Hell Session III about 2 weeks ago. Enjoy!

Look'n good in here, like the hard work keep it up. We need to see more vids they really help when it comes to how your workouts are going , good stuff keep killing it!