huafist HRT SOLO II Log

[brad23]

Dodged a bullet! Got my issue fixed this afternoon, so I will be headed back home in the morning.

Anyway, on to the meat:

Tuesday, 05/01/2012 - Day 21 of Hell.

Session II ; Quads & Hamstrings

Leg Press: 2 x 8 + 6 Neg w/540lbs, 630lbs (6 plates per side, then 7)
Hack Squat: 2 x 8 + 6 Neg w/270lbs (3 plates per side)
Leg Extensions: 2 x 8 + 6 Neg w/200lbs
SLDLs: 2 x 8 + 6 Neg w/185lbs
Seated Leg Curl: 2 x 8 + 6 Neg w/180lbs

Ab Work: None today, only do it on Monday and Friday.

Cardio: 1 hour of martial arts

Pre-Workout: 2 Scoops Shock Therapy
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress Protein mixed in water.

Other supplements:
Animal Pak
Animal Flex

Appetite: 9.5

Macros: Will add tonight.

Notes: I have to give HUGE props to BodyPlex Gym here in Gainesville ; they let me come in today and get my legs session in free of charge! They have a super nice facility, even though I question whether their 45lb plates are really 45s, or if I'm just getting stronger, as I was able to add another plate on each side of my leg press (raising my max to 7 plates per side), and up to 3 plates per side on my hack squats (although this machine was completely different from ours back home ; it felt easier to use). My legs were jelly when I left, and I felt a little bit nauseous - sure signs I had a HRT session!

Killer session bro! Glad you where able to get that all worked out lol.

[huafist]

Killer session bro! Glad you where able to get that all worked out lol.

Thanks brother. Looks like you're on top of things over on your side too. Good job.

[brad23]

Thanks brother. Looks like you're on top of things over on your side too. Good job.

Yes sir! Trying to be like you!

[huafist]

Yes sir! Trying to be like you!

Don't try to be like me, I'm a scrawny little wimp - you should try to be like Rewaste haha

[huafist]

Wednesday, 05/02/2012 - Day 23 of Hell
Rest & Recovery

Fasted cardio finished @ 7:00am this morning; eating breakfast now, then headed home. Had a great time last night at the local kung fu school; good people there. Today is rest day, so I'll be resting & recovering today and possibly having my cheat meal. Tomorrow is arms & tris - I'm SO ready!

[russ d]

Way to keep this going even when out of town.

[huafist]

Thursday, 05/03/2012 ; Day 23 of Hell - Session III: Chest & Triceps

Decline Bench Press: 2 x 8+6Neg w/165lbs (+10lbs)
Flat Bench Press: 2 x 8+6Neg w/135lbs
Incline Bench Press: 2 x 8+6Neg 105lbs (+10lbs)
Skullcrushers: 2 x 8+6Neg w/45lbs
Seated Tricep Extensions: 2 x 8+6Neg w/45lbs

Cardio: Kung Fu tonight.

Pre-Workout: 2 scoops Shock Therapy
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress Protein powder.


Supplementation:
Animal Pak
Animal Flex

Appetite: 9

Macros: 1687kcal, 251g Protein, 33.5g Fat, 95g Carbs (I know, I went over on fats - was my fault for not looking at a label lol)


Notes: Felt stronger again today - raised my lifts as I mentioned last week, and it worked great. I'm still not seeing any gains on the flat bench though, and that has me puzzled. May just be my body type, or I may be being impatient. I know on my current diet I shouldn't be expecting a lot of strength gains as I'm cutting, but a little wouldn't be a bad thing lol. Today's session went good - it was good to be back "home". Kung Fu tonight!

[huafist]

Got morning cardio in early this morning before breakfast, and now I'm at my son's field day. Session IV to come later today.

[huafist]

Friday, 05/04/2012 ; Day 25 of Hell - Session IV: Back, Traps, Delts & Calves

Seated pulldowns: 2 x 8+6Neg w/90lbs
Seated Rows: 2 x 8+6Neg w/90lbs
T-Bar Rows: 2 x 8+6Neg w/110lbs
Shoulder Shrugs: 2 x 8+6Neg w/225lbs
Side Lateral Raises: 2 x 8+6Neg w/20lbs
Seated Calf Raises: 2 x 8+6Neg w/500lbs (Machine max - managed to sneak 2 25's on the very end of the bars)
Leg Press Calf Extensions: 2 x 8+6Neg w/630lbs (7 plates per side, +90lbs)

Cardio: 30 min treadmill to keep heart rate around 120.

Abs: L-sit between two benches, 20 kicks with both feet, 3 sets, 3 sets of 25 leg lifts with 10lb weight on my ankles.

Pre-Workout: 2 scoops Shock Therapy.
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress protein powder.

Supplementation:
Animal Pak
Animal Flex

Appetite: 9.5

Macros: 1640kcal, 257g Protein, 24g Fat, 100g Carbs

Notes: Today sucked! I started super strong this morning with my cardio, and felt great afterwards. Then, we had to go to my son's school for his field day, and we sat out in the sun all day. By the time we got home, I felt like hammered sh*t and even took a 30 minute nap. I had to force myself to go back to the gym, and I didn't get back into the swing of things until I got to my 2nd set of t-bar rows. After that, I started feeling good (maybe the shock therapy kicking in? lol), and finished strong. Did some deadlifts, and managed 315, but it was ugly. I didn't have a belt, so I didn't force things. I'll try again in the morning with a belt and see what I can get.

On a side note, my legs are still sore from Tuesday lol

[huafist]

Week 5 Check in!! (Albeit late for me)

Beginning Weight: 167lbs
Current Weight: 165lbs
Weight Difference -2lbs

Diet:
Protein 250g
Fats: 25g
Carbs 100g

Appetite: 9.5


Even though I was out of town for the first 3 days this week, but I still got **** done and stayed on point diet-wise. I packaged up my food and took it with me in a cooler. Found a local gym that let me work out for free while I was in town, and visited an affiliated martial arts school to do some punching, kicking, and teaching. Came back late on Wednesday. Made sure to get my cardio in every day this week, mostly early in the morning (fasted cardio). Right now, I'm the lightest I can ever remember being in my adult life (165lbs). Had my body fat % tested today, and came in at 12.8%. Also, I started Animal Stak today as per Rage's recommendation. I'm interested to see how it works over the next 3 weeks. I may end up in St. Paul, MN before the week is out, but if I do, I'll take my food just like I did to Gainesville.


Week 5 videos!
Exercises:

Confessional:


Pictures:

Cooler packed, getting ready to head to Gainesville:


Weekly pics:

[huafist]

Monday - 05/07/2012 ; Day 26 of Hell - Session I, Shoulders & Arms

Seated Shoulder Press: 2 x 8 + 6 Neg w/125lbs
Dumbbell Side Lateral Raise: 2 x 8 + 6 Neg w/15lbs
Barbell Front Raise: 2 x 8 + 6 Neg w/35lbs
Barbell Curl: 2 x 8 + 6 Neg w/65lbs
Reverse Barbell Curl: 2 x 8 + 6 Neg w/65lbs (+5lbs)
Reverse Barbell Wrist Curl: 2 x 8 + 6 Neg w/30lbs
Barbell Wrist Curl: 2 x 8 + 6 Neg w/60lbs

Cardio: 30 minutes of treadmill, keeping heart rate between 120bpm and 130bpm.

Abs: 3 sets of L-sit 2 legged kickouts, 3 sets of 25 leg lifts with 10lbs plate strapped to my ankles, pulldown crunches HRT Solo style on cable crossover w/200lbs

Pre-Workout: 2 scoops of Shock Therapy
Intra-Workout: Water
PWO: 2 scoops Protein

Supplementation:
Animal Pak
Animal Flex
Animal Stak

Appetite: 9.5

Macros: 1582kcal, 252g Protein, 21.5g Fat, 96g Carbs

Notes: It's week 6!!! Started Animal Stak today per Rage's recommendation. Felt good for my workout today, and felt stronger too. Even felt like I could up the weight on my regular grip curls. Also started using wrist straps for my curls this week, again, per Rage's recommendation, to help alleviate the pain my forearms, and it seems to be working well.

[huafist]

Tuesday, 05/08/2012 - Day 26 of Hell.

Session II ; Quads & Hamstrings

Leg Press: 2 x 8 + 6 Neg w/540lbs (6 plates per side)
Hack Squat: 2 x 8 + 6 Neg w/180lbs (2 plates per side)
Leg Extensions: 2 x 8 + 6 Neg w/200lbs
SLDLs: 2 x 8 + 6 Neg w/185lbs
Seated Leg Curl: 2 x 8 + 6 Neg w/180lbs

Other:
Deadlift: 1 x 8 + 6 Neg w/315lbs

Ab Work: None today, only do it on Monday and Friday.

Cardio: 1 hour of martial arts

Pre-Workout: 2 Scoops Shock Therapy
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress Protein mixed in water.

Other supplements:
Animal Pak
Animal Flex
Animal Stak

Appetite: 9.5

Macros: 1582kcal, 252g Protein, 21.5g Fat, 96g Carbs

Notes: The leg press and hack squat at my home gym definitely hit differently ; I can't use as much weight at home. But, then again, weight isn't what we're after ; the pump is, right? And boy, did I have it today! Legs were on fire, even felt queasy a few times lol. Did my deadlifts for the deadlift competition, but I need to do them over. I went back to the gym tonight before kung fu to try again, and got to #4 negative and my strap slipped. I didn't have enough gas in the tank for a 3rd try, so I'll try again in the morning.

[huafist]

Oh, and FWIW, I eat the same damn thing every single day lol:

Meal 1:
8 egg whites, 3oz chicken, 56g fat free cheddar cheese

Meal 2:
6oz chicken, 1 cup rice

Meal 3 (typically PWO):
2 scoops Protein powder

Meal 4:
6oz Chicken
2/3 cup Yams

Meal 5:
6.5oz Chicken

That typically brings me in right on point. Sometimes, I'll get adventurous and swap up the last meal for Tilapia - otherwise, I'm a creature of habit lol

[blinky99]

how can cheese be fat free? i must look into this...

[huafist]

how can cheese be fat free? i must look into this...

Kraft makes it - 1 serving is 9g Protein, 0g Fat, 2g Carbs.

[huafist]

Thursday, 05/10/2012 ; Day 28 of Hell - Session III: Chest & Triceps

Decline Bench Press: 2 x 8+6Neg w/165lbs
Flat Bench Press: 2 x 8+6Neg w/135lbs
Incline Bench Press: 2 x 8+6Neg 115lbs (+10lbs)
Skullcrushers: 2 x 8+6Neg w/45lbs
Seated Tricep Extensions: 2 x 8+6Neg w/45lbs

Cardio: 2+ miles of walking around Dollywood with my 11 year old son today lol

Pre-Workout: 2 scoops Shock Therapy
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress Protein powder.


Supplementation:
Animal Pak
Animal Flex
Animal Stak

Appetite: 9

Macros: 1582kcal, 252g Protein, 21.5g Fat, 96g Carbs


Notes: Still sore from Tuesday's deadlifts haha - got my lifting in after we got back from Dollywood with the boy's 5th grade class this afternoon. Everything felt good today, even went up another 10lbs on my incline benching. I'm dreading tomorrow's back session if the soreness hasn't subsided more by then lol ; I'm sore from my traps all the way to my knees. I don't think anyone can say I didn't give it my all on that deadlift challenge lol. Meals are still exactly the same ; no changes from Tuesday.

[blinky99]

Kraft makes it - 1 serving is 9g Protein, 0g Fat, 2g Carbs.

awesome will check it out thanks

[huafist]

Cardio for Friday is done. Will knock out Session IV later today.

[freaknastyp]

Oh, and FWIW, I eat the same damn thing every single day lol:


that typically brings me in right on point. Sometimes, I'll get adventurous and swap up the last meal for Tilapia - otherwise, I'm a creature of habit lol

^^this i do the same thing day in and day out as well...sometimes ill experiment but usually dont get to crazy

[brad23]

^^this i do the same thing day in and day out as well...sometimes ill experiment but usually dont get to crazy

If you do the same thing day in and day out, once you change one thing you'll know EXACTLY how your body reacts to that change.

[huafist]

Friday, 05/11/2012 ; Day 30 of Hell - Session IV: Back, Traps, Delts & Calves

Seated pulldowns: 2 x 8+6Neg w/90lbs
Seated Rows: 2 x 8+6Neg w/90lbs
T-Bar Rows: 2 x 8+6Neg w/110lbs
Shoulder Shrugs: 2 x 8+6Neg w/225lbs
Side Lateral Raises: 2 x 8+6Neg w/20lbs
Seated Calf Raises: 2 x 8+6Neg w/500lbs (Machine max - managed to sneak 2 25's on the very end of the bars)
Leg Press Calf Extensions: 2 x 8+6Neg w/630lbs (7 plates per side)

Cardio: 30 min treadmill to keep heart rate around 120.

Abs: L-sit between two benches, 20 kicks with both feet, 3 sets, 3 sets of 25 leg lifts with 10lb weight on my ankles.

Pre-Workout: 2 scoops Shock Therapy.
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress protein powder.

Supplementation:
Animal Pak
Animal Flex
Animal Stak

Appetite: 9.5

Macros: 1582kcal, 252g Protein, 21.5g Fat, 96g Carbs

Notes: Back is my most hated body part to work, and I was still kinda sore from the deadlift challenge haha. But, after I got started I was alright. Had a pretty good workout today, and was really feeling my lats when I left.

[huafist]

Monday - 05/14/2012 ; Day 31 of Hell - Session I, Shoulders & Arms

Seated Shoulder Press: 2 x 8 + 6 Neg w/125lbs
Dumbbell Side Lateral Raise: 2 x 8 + 6 Neg w/15lbs
Barbell Front Raise: 2 x 8 + 6 Neg w/35lbs
Barbell Curl: 2 x 8 + 6 Neg w/70lbs (+5lbs)
Reverse Barbell Curl: 2 x 8 + 6 Neg w/65lbs
Reverse Barbell Wrist Curl: 2 x 8 + 6 Neg w/30lbs
Barbell Wrist Curl: 2 x 8 + 6 Neg w/60lbs

Cardio: 30 minutes of treadmill, keeping heart rate between 120bpm and 130bpm.

Abs: 3 sets of L-sit 2 legged kickouts, 3 sets of 25 leg lifts with 10lbs plate strapped to my ankles, pulldown crunches HRT Solo style on cable crossover w/200lbs

Pre-Workout: 2 scoops of Shock Therapy
Intra-Workout: Water
PWO: 2 scoops Protein

Supplementation:
Animal Pak
Animal Flex
Animal Stak

Appetite: 9.5

Macros: 1582kcal, 252g Protein, 21.5g Fat, 96g Carbs

Notes: Came in fired up and ready to move weight today. Went up another 5lbs on my barbell curl ; I think I'll hold it there for a while. Not much else to comment on about today, but I felt like it kicked ass haha.

[huafist]

Tuesday, 05/15/2012 - Day 32 of Hell.

Session II ; Quads & Hamstrings

Leg Press: 2 x 8 + 6 Neg w/540lbs (6 plates per side)
Hack Squat: 2 x 8 + 6 Neg w/180lbs (2 plates per side)
Leg Extensions: 2 x 8 + 6 Neg w/200lbs
SLDLs: 2 x 8 + 6 Neg w/185lbs
Seated Leg Curl: 2 x 8 + 6 Neg w/200lbs (+20lbs)

Ab Work: None today, only do it on Monday and Friday.

Cardio: 1 hour of martial arts

Pre-Workout: 2 Scoops Shock Therapy
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress Protein mixed in water.

Other supplements:
Animal Pak
Animal Flex
Animal Stak

Appetite: 9.5

Macros: 1582kcal, 252g Protein, 21.5g Fat, 96g Carbs

Notes: Leg session was killer as always! Stretched after quads, then stretched hammies after the last two exercises. Had to go in early and teach kung fu classes, and then had a killer workout at the school with the black sash class.

[huafist]

It's rest day! I'll go do my cardio at lunch (couldn't do it early this morning, the wife had to leave for work at 5:00a, and I had to stay here with the boy), and then take the rest of the day to chill. Maybe my cheat meal tonight if I get back in time from delivering a turbo engine I sold.

[huafist]

Thursday, 05/17/2012 ; Day 34 of Hell - Session III: Chest & Triceps

Decline Bench Press: 2 x 8+6Neg w/165lbs
Flat Bench Press: 2 x 8+6Neg w/135lbs
Incline Bench Press: 2 x 8+6Neg 115lbs
Skullcrushers: 2 x 8+6Neg w/45lbs
Seated Tricep Extensions: 2 x 8+6Neg w/45lbs

Cardio: Kung Fu tonight.

Pre-Workout: 2 scoops Shock Therapy
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress Protein powder.


Supplementation:
Animal Pak
Animal Flex
Animal Stak

Appetite: 5

Macros: TBA.


Notes: Today has not been a good day. I think I got ahold of some bad chicken last night, and I've been sick as hell all day. Started feeling better about 1:30 this afternoon, so I went and forced my way through Session III. The only thing I have had to "eat" today is a protein shake after I finished my workout. I'm going to try to force down some chicken & brown rice in a few minutes, and see where we can go from there. Lifts were a LOT tougher today ; I'm going to chalk that up to not having any fuel to run on. Hopefully my system is cleared out by tomorrow and I can hit Session IV hard.

[huafist]

Friday, 05/18/2012 ; Day 35 of Hell - Session IV: Back, Traps, Delts & Calves

Gravitron Pullups: 2 x 8+6Neg w/80lbs assistance
Seated Rows: 2 x 8+6Neg w/90lbs
T-Bar Rows: 2 x 8+6Neg w/110lbs
Shoulder Shrugs: 2 x 8+6Neg w/225lbs
Side Lateral Raises: 2 x 8+6Neg w/20lbs
Seated Calf Raises: 2 x 8+6Neg w/500lbs (Machine max - managed to sneak 2 25's on the very end of the bars)
Leg Press Calf Extensions: 2 x 8+6Neg w/630lbs (7 plates per side)

Cardio: 30 min treadmill to keep heart rate around 120.

Abs: L-sit between two benches, 20 kicks with both feet, 3 sets, 3 sets of 25 leg lifts with 10lb weight on my ankles.

Pre-Workout: 2 scoops Shock Therapy.
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress protein powder.

Supplementation:
Animal Pak
Animal Flex
Animal Stak

Appetite: 5

Macros: Honestly don't know, but not near what they should've been.

Notes: Still feeling like absolute ****. Had to force my workout, but I made it through.

[huafist]

Monday - 05/21/2012 ; Day 36 of Hell - Session I, Shoulders & Arms

Seated Shoulder Press: 2 x 8 + 6 Neg w/125lbs
Dumbbell Side Lateral Raise: 2 x 8 + 6 Neg w/20lbs (+5lbs)
Barbell Front Raise: 2 x 8 + 6 Neg w/35lbs
Barbell Curl: 2 x 8 + 6 Neg w/70lbs
Reverse Barbell Curl: 2 x 8 + 6 Neg w/65lbs
Reverse Barbell Wrist Curl: 2 x 8 + 6 Neg w/30lbs
Barbell Wrist Curl: 2 x 8 + 6 Neg w/65lbs (+5lbs)

Cardio: 30 minutes of treadmill, keeping heart rate between 120bpm and 130bpm.

Abs: 3 sets of L-sit 2 legged kickouts, 3 sets of 25 leg lifts with 10lbs plate strapped to my ankles, pulldown crunches HRT Solo style on cable crossover w/200lbs

Pre-Workout: 2 scoops of Shock Therapy
Intra-Workout: Water
PWO: 2 scoops Protein

Supplementation:
Animal Pak
Animal Flex
Animal Stak

Appetite: 9.5

Macros: 1582kcal, 252g Protein, 21.5g Fat, 96g Carbs

Notes: Week 7's in the bag, starting on week 8! I'm back with a vengance this week, after being sick as hell Thursday & Friday. Session I felt great today, and I'm returning to the gym this afternoon for my cardio. I could've probably went up 5lbs on my barbell curls, but I can feel 70lbs in my forearms even with wrist straps, so I'm going to stay there for a while until it builds up some more. Almost out of Shock Therapy, hopefully the powers that be will be gracious enough to replenish my supply - I need my fix haha.

[huafist]

Tuesday, 05/23/2012 - Day 37 of Hell.

Session II ; Quads & Hamstrings

Leg Press: 2 x 8 + 6 Neg w/630lbs (7 plates per side)
Hack Squat: 2 x 8 + 6 Neg w/270lbs, 320lbs (3 plates per side, then added 25 to each side for set 2)
Leg Extensions: 2 x 8 + 6 Neg w/200lbs
SLDLs: 2 x 8 + 6 Neg w/185lbs
Seated Leg Curl: 2 x 8 + 6 Neg w/200lbs

Ab Work: None today, only do it on Monday and Friday.

Cardio: 1 hour of martial arts

Pre-Workout: 2 Scoops Shock Therapy (If I'm lucky ; I ran out!)
Intra-Workout: Water
PWO Meal: 2 scoops Body Fortress Protein mixed in water.

Other supplements:
Animal Pak
Animal Flex
Animal Stak

Appetite: 9.5

Macros: 1582kcal, 252g Protein, 21.5g Fat, 96g Carbs

Notes: I'm out of Shock Therapy! Noooo! Got my leg session in at the BodyPlex Gym here in Gainesville, GA - just like last time, they were very friendly and very willing to help a brother in need out. I mentioned this contest to them as I was leaving (the guy at the counter had heard about it), and that I would be sure to give them a good nod for their help. Thanks guys! I also visited our affiliated Kung Fu school over in Norcross last night - ended up teaching the black belt class, up until they were ready to do their material. As always when I teach an upper rank class, I did everything with them. Had a great sweat going, legs were trembling, etc - overall had a kickass night. I think I'm still on point, enjoying this more every day.

[blinky99]

Thanks. Ditto. See you as easily a contender to win this.

[freaknastyp]

back is lookin thick man