181 Days of Work - Rockwood's official HRT transformation.

[rockwood51]

This has been a long time coming. I've spent the last 8 months learning and growing seeking to transform into the body I have always wanted. Now is the time to put everything together and make it happen.

My 27th birthday is January 26, 2013. I have set the goal to be at 15% BF by that time. I'm shooting for 250lbs, however size is taking a back seat to composition.

Since the last HRT solo competition, I've taken some time off, rested and relaxed to prep for this. Unfortunately I also rested my will power and my diet went to ****. I'm currently sitting at 322lbs as of this morning. The scale says I'm at 46% BF. I'm not sure how accurate that is, but it's consistent and consistency is what I need for now. As I get closer to my goal date I'll look into getting a hydro test done so I can have more accurate numbers to work with. That won't be until November or so.


Starting Monday I'm officially beginning this journey.


I'm going to use variations of the HRT workout for the duration. Since it's going to be an extended period I'll be swapping lifts around every 6 weeks to keep the program from stagnating. Starting out I'll have 4 sessions a week.

The lifts for the first 6 weeks will look like this:

Session 1 - Arms:
Close Grip Bench 2 x 8+6
One Arm Machine Tricep Ext 2 x 8+6
Lying DB Triceps Ext 2 x 8+6

Standing Barbell Curls 2 x 8+6
DB Preacher Curls 2 x 8+6
Reverse Barbell Curls 2 x 8+6

Forward and Reverse Wrist Curls 3 x 15 each

Abs 1 x 100 each side


Session 2 - Quads, Hamstrings
Squats 2 x 10
Leg Extension 2 x 8+6
Leg Press 2 x 8+6

Good Mornings 2 x 8+6
Leg Curls 2 x 8+6


Session 3 - Chest & Shoulders:
DB Press 2 x 8+6
DB Flyes 2 x 8+6
Underhand Cable Crossovers 2 x 8+6
Pec Dec 2 x 8+6

DB Military Press 2 x 8+6
Side Laterals 2 x 8+6
Front Raise 2 x 8+6
Upright Rows 2 x 8+6

Abs 1 x 100 each side


Session 4 - Back, Rear Delts, Traps and Calves
Deadlift 2 x 10

Barbell Rows 2 x 10
Wide Grip Pull Downs 2 x 8+6
Narrow Grip Pull Downs 2 x 8+6
Reverse Pec Dec or Bent Laterals 2 x 8+6

Barbell Shrugs 2 x 8+6

Calf Extensions 2 x 8+6
Calf Raises 2 x 8+6


Cardio = 60mins 6 days a week


Diet will initially will be similar to the diet I had when I was in the solo competition. Rage has very kindly offered to help so along the way I will ask him to help adjust as necessary.

For now macros look like this:

300g Protein
125g Carbs
< 40g Fat

The diet is pretty typical consisting of eggs, chicken, brown rice and some greens here and there. Occasionally I'll throw in some flank steak. I'm going to add one cheat meal in on Saturday nights. I've had a lot of success having a single cheat and it allows me to manage cravings, which will help keeping that from being an issue long term.


Supplements will likely change as the program continues. There are a few things I want to try. I'll continue taking Pak, Flex, Nitro, and I'll probably add in Stak. Protein will be supplemented by Optimum 100% Whey.


That's it for now. I'll be trying to make daily updates.

[russ d]

Kick some ass man I will be watching and if you need any incouragement just say so. Good luck

[huafist]

That's awesome Cody. You've got the drive to get this done. I'm hitting HRT again myself in a little over a week.

[rockwood51]

Day 181 - so it begins.

60 mins of Cardio done this morning before eating.

Meal 1 = 2 eggs / 2 egg whites + 1/2c Brown Rice
Supplements = Pak, Flex, Vitamin E, Omega 3/6/9 combo pill



Notes:
- Cardio sucked ass. I hadn't done it in a while, and it showed. Ellipticals suck to start with but I thought I might die at about the 45 min mark. I just kept pushing thinking about this scene:





(I'm going to do one update post per day and just edit it as the day goes on)

[rockwood51]

Session 1 this morning:

Close-grip Press = 95
One-arm Tricep Press = 60/70
Lying DB Tricep Extensions = 60

Barbell Curls = 60
DB Preacher Curls = 30
Reverse Barbell Curls = 50

DB Wrist Curls (both directions) 2x20 = 30


Appetite has been pretty high. I need to get it better under control. Considering very highly on trying some of the Cellucor Super HD to help get things rolling a little better.

[brad23]

Session 1 this morning:

Close-grip Press = 95
One-arm Tricep Press = 60/70
Lying DB Tricep Extensions = 60

Barbell Curls = 60
DB Preacher Curls = 30
Reverse Barbell Curls = 50

DB Wrist Curls (both directions) 2x20 = 30


Appetite has been pretty high. I need to get it better under control. Considering very highly on trying some of the Cellucor Super HD to help get things rolling a little better.

Yeah a good fat burner usually can help suppress your appetite.

[rbowman91]

Subbed. Bro, you have the capability to completely shred up in a matter of months, if you so choose. Take it one day at a time. Every meal, every lift, every goddamn minute of unbearable cardio, counts towards your goal.

[rockwood51]

Yeah a good fat burner usually can help suppress your appetite.

I've pretty much decided to get the Super HD and try it out. Animal Cuts worked well when I used it last but I'm trying to give other things a try and it gets really good reviews. I've used the T7 before and it worked well for appetite and the extra "juice" to get progress rolling.

Subbed. Bro, you have the capability to completely shred up in a matter of months, if you so choose. Take it one day at a time. Every meal, every lift, every goddamn minute of unbearable cardio, counts towards your goal.

Thanks man. The "one day a time" is definitely necessary to keep from getting overwhelmed.

[brad23]

All I hear in here is crickets......lol.....Hello...hello......hello.... ......hello.....

[jeffersd702]

Good luck

[gutter35]

Best of luck to you!

[rockwood51]

All I hear in here is crickets......lol.....Hello...hello......hello.... ......hello.....

Sorry Brad, I know I'm a bad kid.....

Life took some curves I had to take some time away to focus on other things. Namely finding a house, moving to a new city, etc. after my girlfriend landed her new job in Maury Co. We finally got moved in on Monday, and I'm getting back in the grind next week. I still have to find a gym to join.

[rockwood51]

Finally got hooked into a gym and I'm getting off my lazy ass. I've picked up weight from eating like **** and I have my work cut out for me. I've got 143 days left to meet my goal and 83lbs to cut.

I'm working on reorganizing my sessions for the week. I'm trying to spread things out a little better and get the heavy days with the best rest. I'm mainly trying to get legs on Friday so I can get 2 days of recovery before coming back into the gym the next week. The problem I'm running into is having biceps too close to back and shoulders too close to chest, as they have overlapping body parts. I don't want to have one session suffer because my support muscles are still recovering from earlier in the week.

I'm also still getting acquainted with what I now have access to in the gym. There are a lot of machines and hammer equipment that I'm still discovering. I'm not used to having so much available.

Here are my sessions thus far this week:

Monday: Chest/Biceps

Flat Dumbbell Press: 55s
Incline Dumbbell Press: 45s
Underhand Cable Cross: 40
Cable Crossover: 50

Barbell Curls: 60lbs
Reverse Barbell Curls: 40lbs
Dumbbell Preacher Curls: 30s


Tuesday: Back

Romanian Deadlifts: 225lbs
Shrugs: 275lbs
Hammer High Rows: 90lbs
Hammer Low Rows: 90lbs
Dumbbell Pullovers: 40lbs


I'm not completely satisfied with my back workout. I'll adjust it this coming week. I think it can be much better and having a dedicated day means it needs to be killer. My back is easily my biggest weak point so I really want these sessions to be rough.

[rockwood51]

Took the day off yesterday. Body just needed some recovery time. Hit shoulders and triceps today.

Friday: Shoulders & Triceps

Hammer Iso Shoulder Press: 45 each side
Cable Side Lateral Raises: 30lbs
Cable Front Lateral Raises: 30lbs

Close-grip Press: 115lbs
Dumbbell Tricep Extensions: 50lbs
Cable Tricep Press: 30lbs


Legs tomorrow morning.... ooph....

Also, I jumped on the scale this morning and I'm down 1.5lbs. I'm picking up a lot of water too, muscles are filling up/rehydrating or whatever. Christine mentioned yesterday that my chest was a lot fuller already.

[rockwood51]

As mentioned I swapped up my session rotation:

Monday - Back
Tuesday - Chest
Thursday - Legs
Friday - Shoulders/arms

Hit back today. It was nice having a dedicated day and we were really able to hit it hard.

Lying dumbbell pull overs - 60lbs
Close grip pulldowns - 100lbs
Hammer iso low rows - 90lbs
Hammer iso high rows - 110lbs
Dumbbell rows - 60lbs
Romanian deadlifts - 275lbs

[rockwood51]

Tuesday - Chest

Flat Dumbbell Press - 60s
Hammer Iso Incline Press - 90
Hammer Iso Decline Press - 90
Underhand Cable Flys - 40
Cable Flys - 50
Pec Dec - 135

Pretty solid day. Those hammer machines.... damn it they suck.

[ROBO916]

Thanks for the thread!

[rockwood51]

We hit legs a day early. Christine is headed to D.C. tomorrow for a conference and we wanted to get that done before she left.

Wednesday - Legs

Hammer Leg Press - 360lbs (this was really awkward)
Machine Squats - 300lbs
Hammer Iso Leg Extension - 55lbs
Seated Leg Curls - 90lbs
SLDLs - 225lbs

These weights are all pretty low compared to what I'm used to. I'm really hoping my strength comes back quickly over the next couple weeks. I also need to get a little more used to the equipment I have available. The Hammer machines are really nice but throwing me for a loop.