The Gates of Hell Weren't Built In One Day - J_Dieter

[J_Dieter]

What's up guys? My name is Justin and a couple weeks ago I decided I was going to start my own HRT journey. Well, I ended up pinching a nerve in my shoulder blade so it was a little delayed, but the time has come. I also stepped down from my rep position, so here I am, ready to raise some hell!

Introduction

Where to begin....

First off, at the beginning of 2011 I decided that it was time to make a change in my life. I had ballooned up to over 280lbs and I started my mission. I started to research nutrition, training and supplementation like it was going out of style (I have had brief stints in the past, but never stuck with anything). I had some blood work done finding that my cholesterol and triglycerides were all out of whack. I worked out and tweaked my diet for almost two months before I started to notice a huge difference. I slowly worked my calories down, tracked my food and was able to make most of my progress over the summer with diet and p90x.

My home life can be crazy, but aren't most of ours? Haha! I got my wife, son and training to keep me sane.

Justin...where the f*@k is this going?

So, I've been working hard the past couple of weeks to get my shi*t straight as far as HRT and diet goes. I will be working out from home with my PowerBlocks (5-55lbs), adjustable bench and the wench I call my treadmill. I worked with Rage to develop a HRT program that will be easy for me to follow and should help me reach my goals.

Enough with the bullsh*t, what are your goals?

My goals are plentiful:

1) First and foremost, be the best role model possible for my son. I don't want him to grow up and pick some weird pro wrestler or something. I want to be the f**kin' man. Teach him what good eats and picking things up and putting them down can do and how to be a man.

2) Get healthy. I don't want to be stuck on medications for the rest of my life, or get winded when I get to teach my son how to ride his bike.

3) Have fun. I'm finding training to be very therapeutic and awesome in helping me keep my nerves at bay. It's not easy living with in laws, especially when they can't even treat each other nice. So, those 45 minutes a day is my time...It's "Daddy Raise Hell" time.

4) Drop to sub 200lbs while maintaining my lean body mass, and dropping fat, recomping as much as possible. After I get there, I'm going to see where my mass is and what I need to do to get the body I have pictured in my head.

Things I Will Munch On

As of right now, I'm following Lyle McDonald's Rapid Fat Loss diet, which is a keto/low carb hybrid type diet. It's OK to eat foods with trace amounts of carbs, but with focus on proteins. Fats are also trace, so I'm taking EFA's through supplements and things like olive oil mayo and such in small doses.

Average macros are: 200grams protein, 22-30 grams of carbs and 20 grams of fat a day.

Supplementation

Unfortunitly, I don't have the money to buy Universal/Animal supplements, and I wasn't picked to be a logger in the contest, so I have to go with what I got:

-20ish pounds of protein
-A lot of different pre workouts - Craze, Shock Therapy, Fierce, M5, Hemavol and a bunch of odds and ends in the sample box.
-Flavored BCAA - Atomic 7 and RecoverPRO
-Vitamin C, D, a multi, fish oil carnitine blend and bulk agmatine.

Most of it's stuff that I won, but when I manage to round up a couple bucks, I always pick up something.

Tools Of The Trade

-PowerBlocks 5-55 pounds
-Adjustable Bench
-Livestrong Treadmill
-Stationary Bike

It All Adds Up...

Starting on Monday, I will be posting my current weight at the time and I will begin my HRT solo at home. I'll post up my workouts with reps and sets and if I'm feeling brave, the amount of weight I used, haha. I will also post how I felt that day, the supplements I used and any cardio I might do. From there on, every Monday after that, I will post up my weight, change in weight, what my average macro split looked like and how I felt overall.

I may not be in the contest officially, but I'm going to fight like I am. Be in for epic madness. Welcome to Hell.

[mrdead]

Let's do this...

[CyberSteak]

What's up guys? My name is Justin and a couple weeks ago I decided I was going to start my own HRT journey. Well, I ended up pinching a nerve in my shoulder blade so it was a little delayed, but the time has come. I also stepped down from my rep position, so here I am, ready to raise some hell!

Introduction

Where to begin....

First off, at the beginning of 2011 I decided that it was time to make a change in my life. I had ballooned up to over 280lbs and I started my mission. I started to research nutrition, training and supplementation like it was going out of style (I have had brief stints in the past, but never stuck with anything). I had some blood work done finding that my cholesterol and triglycerides were all out of whack. I worked out and tweaked my diet for almost two months before I started to notice a huge difference. I slowly worked my calories down, tracked my food and was able to make most of my progress over the summer with diet and p90x.

My home life is a little messed up, but aren't a lot of ours, haha! I got my wife, son and training to keep me sane.

Justin...where the f*@k is this going?

So, I've been working hard the past couple of weeks to get my shi*t straight as far as HRT and diet goes. I will be working out from home with my PowerBlocks (5-55lbs), adjustable bench and the wench I call my treadmill. I worked with Rage to develop a HRT program that will be easy for me to follow and should help me reach my goals.

Enough with the bullsh*t, what are your goals?

My goals are plentiful:

1) First and foremost, be the best role model possible for my son. I don't want him to grow up and pick some weird pro wrestler or something. I want to be the f**kin' man. Teach him what good eats and picking things up and putting them down can do and how to be a man.

2) Get healthy. I don't want to be stuck on medications for the rest of my life, or get winded when I get to teach my son how to ride his bike.

3) Have fun. I'm finding training to be very therapeutic and awesome in helping me keep my nerves at bay. It's not easy living with in laws, especially when they can't even treat each other nice. So, those 45 minutes a day is my time...It's "Daddy Raise Hell" time.

4) Drop to sub 200lbs while maintaining my lean body mass, and dropping fat, recomping as much as possible. After I get there, I'm going to see where my mass is and what I need to do to get the body I have pictured in my head.

Things I Will Munch On

As of right now, I'm following Lyle McDonald's Rapid Fat Loss diet, which is a keto/low carb hybrid type diet. It's OK to eat foods with trace amounts of carbs, but with focus on proteins. Fats are also trace, so I'm taking EFA's through supplements and things like olive oil mayo and such in small doses.

Average macros are: 200grams protein, 22-30 grams of carbs and 20 grams of fat a day.

Supplementation

Unfortunitly, I don't have the money to buy Universal/Animal supplements, and I wasn't picked to be a logger in the contest, so I have to go with what I got:

-20ish pounds of protein
-A lot of different pre workouts - Craze, Shock Therapy, Fierce, M5, Hemavol and a bunch of odds and ends in the sample box.
-Flavored BCAA - Atomic 7 and RecoverPRO
-Vitamin C, D, a multi, fish oil carnitine blend and bulk agmatine.

Most of it's stuff that I won, but when I manage to round up a couple bucks, I always pick up something.

Tools Of The Trade

-PowerBlocks 5-55 pounds
-Adjustable Bench
-Livestrong Treadmill
-Stationary Bike

It All Adds Up...

Starting on Monday, I will be posting my current weight at the time and I will begin my HRT solo at home. I'll post up my workouts with reps and sets and if I'm feeling brave, the amount of weight I used, haha. I will also post how I felt that day, the supplements I used and any cardio I might do. From there on, every Monday after that, I will post up my weight, change in weight, what my average macro split looked like and how I felt overall.

I may not be in the contest officially, but I'm going to fight like I am. Be in for epic madness. Welcome to Hell.

In For Awesomeness!!!

[naturalguy]

Justin, it's great that you are embarking on this transformation. We will be here to support you.

[J_Dieter]

In For Awesomeness!!!

Thanks for stopping in Steve, I'll do you proud

Justin, it's great that you are embarking on this transformation. We will be here to support you.

Thanks a lot NG. I'm really excited to get this started. And thanks, I'll hit you on spread.

[J_Dieter]

The Split

OK guys, as I've stated, I'll be running this solo and at home, so some of the workouts will be restricted. With the help of Rage, I was able to get some stuff thrown together for the days that are more difficult to do from home.

For those who don't know what the Hellcentric reps are, they are reps where you focus on the negative portion of the movement. I will be looking to slow down negative movements, making it last 5 seconds. This is going to put a lot of stress on those muscles and really exhaust them.

*All movements include one warm-up set.*
Monday - Hell Session I - Shoulders & Arms
Seated Front Press - 8+6 Hellcentric (HC)x2
Dumbbell Side Lateral Raise - 8+6HCx2
Dumbbell Front Raise - 8+6HCx2
Dumbbell Curl - 8+6HCx2
Reverse Dumbbell Curl - 8+6HCx2
Reverse Dumbbell Wrist Curl - 8+6HCx2
Dumbbell Wrist Curl - 8+6HCx2

Tuesday - Hell Session II - Quads & Hamstrings
Dumbbell Squats - 8+6HCx2
Dumbbell Lunges - 8+6HCx2
Dumbbell Leg Curls - 8+6HCx2 *I need to figure out the best way to do these with PowerBlocks having a square form*
Stiff Legged Dead Lift - 8+6HCx2
Leg Lifts & Crunches - 3x30 each movement

Wednesday - Off

Thursday - Hell Session III - Chest & Triceps

Decline Bench Press - 8+6HCx2
Flat Bench Press - 8+6HCx2
Incline Bench Press - 8+6HCx2
Dumbbell Skull Crusher - 8+6HCx2
Seated Dumbbell Triceps Extension - 8+6HCx2

Friday - Hell Session IV - Back, Traps, Delts & Calves
Dumbbell Pullover - 8+6HCx2
One-Arm Dumbbell Row - 8+6HCx2
Two-Arm Dumbbell Row - 8+6HCx2
Dumbbell Shrugs - 8+6HCx2
Rear-Delt Raises - 8+6HCx2
Seated Calf Raises - 8+6HCx2(May go more reps on this movement.)
One-Legged Standing Calf Raise - 8+6HCx2 (May go more reps on this movement.)

Saturday & Sunday - Off

If I do this right, and with the low calorie deficit I will be in, I should not have to do cardio, so that is pending. I'm hoping to get some long, steady, mid paced cardio, but we'll see.

If anyone is interested in having a copy of the tracking sheets I made for the modified sessions II and IV, let me know and I can upload them for you.

[J_Dieter]

Product Spotlight

Every once in a while I'll throw up some information on some of the Universal/Animal products out there.

Creatine monohydrate is the most researched product out there and has been proven time and time again to work. One of the products that I will be using during this 12 weeks is Universal Creatine. Universal Creatine is creatine monohydrate manufactured in Germany..and some of you may recognize the name Creapure, well that's what it is. It's the best of the best when it comes to forms of creatine monohydrate. It mixes up easier and because of its higher quality, you're guaranteed to get more creatine slammed into your system.

What creatine does for you is helps restore and keep your ATP levels up. What the f**k is ATP? ATP is used by your cells for energy. So, if you're able to keep your ATP levels up, you're able to work out longer and harder.

Here is more info...
"There's bad creatine and good Creatine. Then there's great Creatine. What's the difference? Manufacturing quality and form. The only clinically surmised form is Creatine Monohydrate Powder. The best creatine monohydrate is manufactured in Germany. Our creatine monohydrate powder is a German creatine that's so pure, it's patented. It's one of the finest in the world. ATP (adenosine triphosphate) is the energy source for all muscular contractions (bodybuilding).

Energy is created when ATP releases one of its phosphate groups (ATP then becomes ADP). Creatine donates a phosophate back to ADP, reforming ATP, and thus restoring your ATP pool.* By doing so, you can work out harder, longer, and more effectively.* Creatine use can increase your strength and performance.* It can help build lean mass by volumizing and hydrating muscle cells, thus creating a necessary anabolic environment for growth.* "

http://www.bodybuilding.com/store/univ/creatine.html


I will be using creatine daily dosed at 5 grams. Workout days, I am going to go for 2.5 grams pre, and 2.5 grams post.

[HICKT0WN]

I'll follow along. Sub'd. Drop by my journal if ever get bored Justin. http://forum.bodybuilding.com/showth...191701&page=67

[MuscleMom]

Im in

[J_Dieter]

I'll follow along. Sub'd. Drop by my journal if ever get bored Justin. http://forum.bodybuilding.com/showth...191701&page=67

Im in

Welcome, and thanks a lot guys!

[MuscleMom]

Welcome, and thanks a lot guys!

thanks for the invite

[fatboystick]

Great start and goals bro! I'll be stopping by from time to time. Good Luck!

[J_Dieter]

Let's do this...

I can't beleive I skipped my favorite U-Rep! Sorry Brother! Thanks, and I look forward to your motivation. I hope Rage stops in and starts barking orders, haha.

Great start and goals bro! I'll be stopping by from time to time. Good Luck!

Thanks man, I'll need it! This should help push me over the edge!

[ragingmuscle]

'Striker' in the house. **** ya.

[J_Dieter]

'Striker' in the house. **** ya.

There is so much Like to this post. Thanks Tom!

[mrdead]

I can't beleive I skipped my favorite U-Rep! Sorry Brother! Thanks, and I look forward to your motivation. I hope Rage stops in and starts barking orders, haha.!

It's all good... And as you've seen... The Boss Man is here, as well...

[MattRage]

little late to the party but im here.... do me proud HoRrior!

[HICKT0WN]

little late to the party but im here.... do me proud HoRrior!

So many HoR's in this log! I like it!

[MattRage]

So many HoR's in this log! I like it!

we taken over this thread

[CyberSteak]

New week coming up Justin. Get at it!!!

[J_Dieter]

New week coming up Justin. Get at it!!!

You know it Sir! I can't wait for this day to be over (I blame the math). Haha!

[J_Dieter]

Some of Today's Festivities


(Atomic7 in Watermelon flavor, Creatine and a sample of Rage I found in my samples box.)

[SoftballNerd]

Alrighty...as promised...am in...


I hope you dont mind me hijacking the log...but I have a question...

I'm hoping to start my solo HRT tomorrow (tuesday). Usually Im able to go to the gym M-F but occasionally during this time of the year (snow days, kids not in school, and etc), I might miss a day during this week. So for this week and next week I will be able to go to the gym from Tues-Friday. Solo HRT suggest I take "Wednesday" and "weekends off".... this Im not able to do for the first two week...is that too much stress to go Tues-Friday with 3 day weekend off? As far I know it will only be those first two weeks until something else comes up of course

[fatboystick]

Alrighty...as promised...am in...


I hope you dont mind me hijacking the log...but I have a question...

I'm hoping to start my solo HRT tomorrow (tuesday). Usually Im able to go to the gym M-F but occasionally during this time of the year (snow days, kids not in school, and etc), I might miss a day during this week. So for this week and next week I will be able to go to the gym from Tues-Friday. Solo HRT suggest I take "Wednesday" and "weekends off".... this Im not able to do for the first two week...is that too much stress to go Tues-Friday with 3 day weekend off? As far I know it will only be those first two weeks until something else comes up of course

Loudy, like any other routine...go as YOU feel comfortbale and what your goals are. If you have to switch your days off, do it...bottom line is getting the workouts in. If you have to miss a workout, miss the one you least need work on.......hope this helped bro. I'm thinking about doing the HRT soon myself (when Spartan Race is over)

[SoftballNerd]

Loudy, like any other routine...go as YOU feel comfortbale and what your goals are. If you have to switch your days off, do it...bottom line is getting the workouts in. If you have to miss a workout, miss the one you least need work on.......hope this helped bro. I'm thinking about doing the HRT soon myself (when Spartan Race is over)

I'm one of those "think too much about it" kind of guy when it comes to a routine...just want to do it right... personally I think its ok...but just wanted to make sure I wont be stressing too much for doing it 4 straight days instead of 2 on 1 off

[mrdead]

Alrighty...as promised...am in...


I hope you dont mind me hijacking the log...but I have a question...

I'm hoping to start my solo HRT tomorrow (tuesday). Usually Im able to go to the gym M-F but occasionally during this time of the year (snow days, kids not in school, and etc), I might miss a day during this week. So for this week and next week I will be able to go to the gym from Tues-Friday. Solo HRT suggest I take "Wednesday" and "weekends off".... this Im not able to do for the first two week...is that too much stress to go Tues-Friday with 3 day weekend off? As far I know it will only be those first two weeks until something else comes up of course

That would work fine... I've had to do this, myself, on many occasions...

[J_Dieter]

Alrighty...as promised...am in...


I hope you dont mind me hijacking the log...but I have a question...

I'm hoping to start my solo HRT tomorrow (tuesday). Usually Im able to go to the gym M-F but occasionally during this time of the year (snow days, kids not in school, and etc), I might miss a day during this week. So for this week and next week I will be able to go to the gym from Tues-Friday. Solo HRT suggest I take "Wednesday" and "weekends off".... this Im not able to do for the first two week...is that too much stress to go Tues-Friday with 3 day weekend off? As far I know it will only be those first two weeks until something else comes up of course

I would probably think that this would be OK as long as you're getting your stretching in. That's a big part of the plan. It's recommended that you do a part, stretch it within 5 minutes.

Example:
Seated Front Press
Side Lateral Raise
Front Raise
*Stretch shoulders*
Curl
Reverse Curl
reverse wrist curl
wrist curls
*stretch bi's and forearms*

So as long as you're getting in the workouts and your stretches including your stretching/recover day, it shouldn't be a problem methinks.

[DA_MOSS]

def gonna subscribe to this! Kick some ass Justin.. You're gonna love/hate HRT

[J_Dieter]

Week 1, Day 1. HRT Session I

Starting Weight - 236lbs

Today was the "official" start of the lifestyle I'm choosing to live. I'm tired of being tired, in pain (bad pain) and guessing in my training. Today was my first HRT session and it was Shoulders & Arms.

HRT Session I
(Weight shows each dumbbell size, not total weight.)
Seated Front Press - Warm-up 1x15 @ 10lbs. 2 sets of 8+6 HC reps @ 30lbs.
Dumbbell Side Lateral Raise - Warm-up 1x10 @ 10lbs. 2 sets of 8+6 HC reps @20lbs.
Dumbbell Front Raise - Warm-up 1x10 @ 10lbs. 2 sets of 8+6 HC reps @ 10lbs.
*Stretched the shoulders*
Dumbbell Curl - Warm-up 1x10 @ 10lbs. 2 sets of 8+6 HC reps @ 20lbs
Reverse Dumbbell Curl - Warm-up 1x10 @ 10lbs. 2 sets of 8+6 HC reps @ 20lbs
Reverse Dumbbell Wrist Curl - Warm-up 1x10 @ 10lbs. 2 sets of 8+6 HC reps @ 20lbs
Dumbbell Wrist Curl - Warm-up 1x10 @ 10lbs. 2 sets of 8+6 HC reps @ 10lbs
*Stretched out the arms good*

At the very first set, I knew my ego was in trouble. I usually don't lift very heavy, but this really did hurt the ego, haha. I had an incredible pump going on from the very first set...the shoulders were screaming! The pump eventually started to hurt and it still does. A GREAT session. I was pretty spot on with the weights, by the time I was done with the Hellcentric reps, I was pretty much toast.

Supplements
1 Serving of Animal RAGE pre.
Universal Creatine - 5 grams split up into 2 servings pre and post.
1 scoop of Hemavol (I don't think I needed this) pre
1 scoop of Atomic 7 Way Out Watermelon intra.
2 Scoops of Infinite Labs Chocolate Whey post workout.
2.4 grams of Omega fats
Multivitamin
Vitamin C + D
Hawthorne Berry (for the blood pressure)

RAGE really pulled through for me. I was focused and dialed in the entire time. I had a great workout and I really missed the Orange Juiced flavor.

Macros
200.8 grams of protein
45 grams of fat
68.6 grams of carbs

To help keep me accountable, here is a picture of myself at a lean 236 pounds with a BMI in the low to mid 30's, haha. This is about 30 minutes post workout, so this is pumped. I apologize for the mirror crack.

(If someone would like, you can photoshop out my underarm hair, haha!)

To help keep track of everything, I threw together a quick little log to track EVERYTHING. This is a lot like my "Handy Dandy Notebook", but contains bad words.

(Got a picture of one of my favorites on there, "Wrath".)

[HICKT0WN]

That's a great workout. Looking forward to learning more about this program.