12 Weeks Hell Raiser Traning

[alexarevalo23]

This is our 12 weeks HRT training. Unfortunately, we were one of the teams Not picked by Animal. Fortunately, we have enough motivation to do this and keep up with those who were picked. we hope to get good advice, knowledge from you guys, and LOTS OF MUSCLE! Let's get to work!

Ps: photos will be post tuesday, because I forgot to get news paper.

[alexarevalo23]

Breakfast = 590 calories, 44 protein, 66 carbs
2 whole eggs and .5 cup egg white scramble, cooked in pan
1 cup oat meal
1 cup skim milk
Snack= 171 calories, 24 protein, 16 carbs
Body Building.com protein
1 Pear
Lunch= 483 calories,58 protein, 48 carbs
10 ounces plain chicken breast
1 cup brown rice
.75 cup green beans
Pre workout snack= 483 calories, 58 protein, 48 carbs
10 ounces plain chicken breast
1 cup brown rice
Post workout snack=380 calories, 46 protein, 26 carbs
2 scoops Syntha-6 protein
Dinner= 250 calories, 48 protein
10 ounces plain chicken breast
Salad mix
Before bed snack= 70 calories, 11 protein, 6 carbs
.5 cup cottage cheese

[alexarevalo23]

Animal Pack, Fish oil, Uni-Liver, BCAA--------before Breakfast
Fiber, Uni-Liver, Creatine, Animal Rage------ 15min before workout
Glutamine------------------------------------------- within 30 min after workout
ZMA-------------------------------------------------- before bed

[alexarevalo23]

Arms: 15” L, 15”R
Waist: 40.5”
Chest: 43.5”
Shoulders: 50”
Thighs: 23”R, 24”L
Calves: 16” R, 16 L”
Neck: 16”
Forearm: 11”R, 11”L
Weight: 201

[alexarevalo23]

Monday/12/05/2011

Concentration walk: Treadmill 7min
3 warm ups sets shoulder
Military press: 1st set 105lb, 2nd set 125lb
1 warm up set shoulder
From laterals: 1st set 40lb, 2nd set 50lb
1 warm up set shoulder
Side laterals: 1st set 15lb, 2nd set 20lb
2 warm up sets biceps
Bicep curl: 1st set 60lb, 2nd set 70 lb
Reverse bicep curl: 1st set 60lb, 2nd set 60lb
1 warm up set forearm
Forearm reverse curl: 1st set 30lb, 2nd set 30lb
Forearm curl: 1st set 60lb, 2nd set 80lb

[MiguelAArevalo]

Alright! lets do this!

Monday 12/5/2011

Breakfast - 5:30 AM
5 Eggs Scrambled with pam

1.5 cups of Oatmeal

1.5 cups of 2% Milk

.5 Scoop of Syntha 6

Snack - 9:00 AM
Oats & Honey Nature Valleybar

Lunch - 11:00 AM
10 Oz Chicken Breast
Broccoli

Pre Workout Meal - 3:30 Pm
12 Oz Chicken Breast
1 Cup of Brown Rice

Post Workout Shake - 7:30 Pm
2 Scoops of Syntha 6

Dinner - 9:00pm
8 Oz Chicken Breast
3 cups of Wheat Pasta
(Spinach sauce)

Calories Total: 3452~ Kcal
Protein: 317 g
Carbohydrates: 316 g

[MiguelAArevalo]

Monday/12/05/2011

Warm Up: Treadmill 7min

3 warm ups sets shoulder

Military press: 1st set 105lb, 2nd set 125lb

1 warm up set shoulder

Front laterals: 1st set 40lb, 2nd set 40lb

1 warm up set shoulder

Side laterals: 1st set 15lb, 2nd set 20lb

2 warm up sets biceps

Bicep curl: 1st set 70lb, 2nd set 70 lb

Reverse bicep curl: 1st set 60lb, 2nd set 60lb

Forearm reverse curl: 1st set 30lb, 2nd set 30lb

Forearm curl: 1st set 60lb, 2nd set 60lb

[MiguelAArevalo]

Supplements -
Upon Waking:
BCAA's 4g

Breakfast:
Animal Pak
Fish Oil 3g

Pre Workout:
Uni Liver (4 pills)
5g Creatine
Animal Rage

Post Workout:
5g Glutamine

[MiguelAArevalo]

12/05/2011

Arms - 13"

Waist - 32"

Chest - 35"

Shoulder - 44.5"

Thighs - 22"

Calves - 15"

Neck - 15.5"

Forearms - 10"

Weight 170 lbs

[MiguelAArevalo]

Monday/12/05/2011

Concentration walk: Treadmill 7mins

Haha, "Concentration Walk" I like that!

[alexarevalo23]

Haha, "Concentration Walk" I like that!

It was between that and warm up. But, it is not a warm up.

[mrdead]

What's up, in here...???

[MiguelAArevalo]

Hey mrdead! thanks for taking a look at our thread, this will contain our log for the next twelves weeks through Hell haha!

[mrdead]

Hey mrdead! thanks for taking a look at our thread, this will contain our log for the next twelves weeks through Hell haha!

Nice...!!! Looking forward to seeing the progress...!!!

[MiguelAArevalo]

Alright! Hit legs today, the most intense of any HRT workout by far...
We did some filming today along with our workout and I'll be posting the videos tomorrow

Here are the numbers for today I'm also posting on behalf of my training partner.

MiguelAArevalo -

7 Min Warm up - Stairmaster

3 warm up sets
Leg Press
1st Set 450 lbs
2nd Set 450 lbs

2 warm up sets
Machine Hack Squat
1st Set 250 lbs
2nd Set 310 lbs

Leg Extensions
1st Set 135 lbs
2nd Set 150 lbs

2 warm up sets
Stiff Legged Deads
1st Set 135 lbs
2nd Set 155 lbs

Lying Leg Curls
1st Set 90 lbs
2nd Set 90 lbs


Alexarevalo23 -

7 Min Warm up - Stairmaster

3 warm up sets
Leg Press
1st Set 450 lbs
2nd Set 450 lbs

2 warm up sets
Machine Hack Squat
1st Set 230 lbs
2nd Set 250 lbs

Leg Extensions
1st Set 135 lbs
2nd Set 135 lbs

2 warm up sets
Stiff Legged Deads
1st Set 135 lbs
2nd Set 155 lbs

Lying Leg Curls
1st Set 90 lbs
2nd Set 90 lbs

[MiguelAArevalo]

MiguelAArevalo -

Breakfast -
0.5 Scoop Syntha 6

1.5 Cups Quick Oats

1.5 Cups 1% Milk

5 Eggs Scrambled in Pam

Snack -
Nature Valleybar

Lunch -
10 oz Chicken Breast

Broccoli

Snack -
1 Banana (medium)

1 Tbs Peanut Butter

Post Workout -
2 scoops Syntha 6

Dinner -
10 oz Chicken Breast

Sweet Potato

Snack -
2 tbs Peanut Butter

Before bed (this was just to meet my numbers for the day) -
2 Slices of Whole Wheat Bread

4 Slices of Turkey

1 tbs of light mayo


Total Calories: 3321 kcal
Total Protein: 271 g
Total Carbohydrates: 268 g


AlexArevalo23 -

Breakfast
1 Cup of Oatmeal

1 Cup of skim milk

Meal 2
1 scoop of BB.com Protein

1 pear

Lunch
1 cup brown rice

8 oz chicken breast

1/2 cup green beans

Meal 4
1 scoop BB.com Protein
4 oz chicken breast

Pre Workout
1.5 cup of brown rice

4 oz cornedbeef

Post Workout
2 scoops syntha 6 protein

Before Bed
1/2 cup of cottage Cheese

Total Calories: 2509
Total Protein: 278
Total Carbohydrates: 244

[MiguelAArevalo]

Damn Alex! you still need to eat more bro! just finished calculating your calories 2509! better than what you WERE eating though

[MiguelAArevalo]

Beginning pics will be posted tomorrow.... apparently getting a newspaper is a big challenge around here haha

[alexarevalo23]

Beginning pics will be posted tomorrow.... apparently getting a newspaper is a big challenge around here haha

news paper today, and yes I
need to eat more.

[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...

[strongbulk250]

Keep it up. Stay strong. Never quit. EAT!

[MiguelAArevalo]

Thanks, we definitely plan to!

[MiguelAArevalo]

Thanks for the links mrdead!

[alexarevalo23]

12/7/2011
Breakfast
5 eggs
1 cup of oat meal
Snack
Protein shake
Pear
Lunch
1.5 cup of rice
8 ounces chicken
.5 cup green beans
Snack
Protein shake
4 ounces corned beef
Pre- workout meal
1 cup of rice
4 ounces corned beef
Post- workout
2 serving’s protein shake
10 ounces chicken
Before bed snack
.5 cup cottage cheese

Calories: 3045
Protein: 318
Carbs: 204

[alexarevalo23]

Keep it up. Stay strong. Never quit. EAT!

Yes, we definately plan to. By the way thanks for serving our great land....you guys are the real heros!

[alexarevalo23]

Easy day today

We strech, train abs, and also did 15 min of cardio on the stairmaster.
I am ready for chest!

[MiguelAArevalo]

Diet For 12/07/2011

Breakfast

1.5 cups oatmeal

1.5 cups 1% milk

1/2 scoop syntha 6

5 eggs scrambled in pam

Snack -
Nature valleybars

Lunch -
10 Oz Lean Ground Beef

1 Large Sweet Potato

Snack 2 -
1 scoop bb.com protein

1 tbs peanut butter

Pre Workout -
7 oz Lean Ground beef

1 cup Zucinni and Yellow Squash sauted

Post Workout -
2 scoops syntha 6


Dinner -
8 oz Chicken Breast

1/2 cup zucinni and yellow squash

Last Meal -

Turkey Sandwich

Total Calories: 3363
Total Protein: 259 g
Total Carbs: 236 g

[MiguelAArevalo]

Calories: 3045
Protein: 318
Carbs: 204

very nice you broke 3000 calories!

[alexarevalo23]

very nice you broke 3000 calories!

i am getting there

[MiguelAArevalo]

Chest day today!!