Hola Bola's Training Journal

[meremortal]

Get well, man..that sounds absolutely awful.

Thanks man, i've definitely had better years.



I just wanna run again

[Hola Bola]

It was 1 month wheelchair 3-4 months crutches for first 2 surgeries in late 2012
then a year and a half has gone by with rehab
now knee osteotomy I had yesterday and 3 months crutches until August
then nothing till December which is ligament reconstruction
then 3 months crutches and some rehab and THEN i'm good

Damn man, that's crazy. I hope your recovery goes well!

[Hola Bola]

Yesterdays workout - Shoulders/Arms

Warmup = 1k on stationary rower in 3:50

1. Power Cleans
135 x 5
185 x 5
225 x 5

2. Standing OHP
95 x 10
145 x 8
165 x 5
175 x 5
185 x 5
195 x 3
145 x 10

3. DB Shoulder Press
50's x 20
60's x 15
70's x 12
80's x 12
---alternating with---
3. Alternating DB Curls
45's x 15
50's x 15
55's x 12
50's x 15

4. Low Cable Curls
4 sets of 10-15 reps
---alternating with---
4. Close Grip Pushups
4 sets of 20 reps
---alternating with---
4. Hammer Grip Chinups
4 sets of 15 reps
---alternating with---
4. Cable Pressdowns
4 sets of 15 reps

Decent workout, my shoulder was bothering me after the standing OHP's, I had to cut the DB shoulder presses short. Last time I did DB shoulder presses first, then the standing OHP's and I didn't have any problems, so I'll probably stick with that.


-------------



Leg workout today

Weight = 208

Warmup = 800 meter jog, then 1 mile run in 5:50

1. Squats
135 x 15
185 x 12
*
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
---alternating with---
1. Walking Lunges
10 sets of 20 steps

2. Leg Press
4 plates x 20
6 plates x 20
8 plates x 20
10 plates x 20
12 plates x 20
14 plates x 20
16 plates x 20

3. Lying Leg Curls
3 sets of 15 reps w/ stack
---alternating with---
3. Machine Calf Exts
3 sets of 25 reps w/ stack

My legs were really tight again going into my warmup run, but the 800 meter slow jog worked really well to loosen them up. 1 mile run felt good. My left knee started bothering me after the first few sets of squats, so I didn't go crazy on the weight, and punished my legs with higher reps and lunge supersets.

[meremortal]

Damn man, that's crazy. I hope your recovery goes well!

Thanks HB.
Who knows maybe a year from now i'll be posting up some sprinting times to rival yours ITT.

You taking a break from the 20 rep squat program?

Crazy quad pump workout there!

[ElevatedVaal]

I'm gonna try to get back in the gym within a week or two. The last time I was in the hospital for 3 weeks I lost so much size before i got back... 45lbs less than my usual body weight in this pic
[y2s.][/url]

wow that pic of you with your leg propped up while benching gives me the chills.
so much respect is given to you by me.
i know you could probably care less, you know, a fukin 15 year old, like me.
but truly man, i cant imagine the stress it had put on your life. hope that ligament reconstruction surgury goes well in december
keep it up my man, keep fighting.

Sorry HB for hijacking thread.. out of curiousity
how long do you typically spend at the gym?

[Hola Bola]

Thanks HB.
Who knows maybe a year from now i'll be posting up some sprinting times to rival yours ITT.

You taking a break from the 20 rep squat program?

Crazy quad pump workout there!

I hope so!

Yep, im gonna go back to regular leg workouts for awhile. I think squatting twice a week with my increased cardio was starting to take a toll on my knees.

[darklight79]

Woo hoo! Subbed!

[darklight79]

I've never done a serious cut before, but I'm going to try and get down below 200 lbs and see how lean I can get this summer.

Not fun after what I've been through but with your development you will look absolutely freaky.

[Hola Bola]

Not fun after what I've been through but with your development you will look absolutely freaky.

I doubt I'll get as lean as you though. I don't have that much will power, lol...

[meremortal]

I doubt I'll get as lean as you though. I don't have that much will power, lol...

go for 8%, you'll look sickening

[taf1968]

Subbed . . .

Hola, what's your favorite mass-builder for triceps? Freakin' meaty as hell. Going to look sick when you finish the cut.

[Hola Bola]

go for 8%, you'll look sickening

I'm gonna try. What would you guess I'm at right now?

Subbed . . .

Hola, what's your favorite mass-builder for triceps? Freakin' meaty as hell. Going to look sick when you finish the cut.

Weighted dips and close grip bench press have always been my go-to tricep exercises. Sadly, weighted dips don't agree with my shoulder joints anymore. Overhead DB extensions and cable pressdowns are good tricep iso's.

[taf1968]

Weighted dips and close grip bench press have always been my go-to tricep exercises. Sadly, weighted dips don't agree with my shoulder joints anymore. Overhead DB extensions and cable pressdowns are good tricep iso's.

Love the weighted dips. The bicep rupture sidelined those for a long time and I've been working my way back up slowly. Back up to doing my sets with 2 plates again. Have done a bit more with CGBP lately . . . although I've been finding I do better with it on a seated bench machine with a short bar between the handles. The flat BB version was causing some issues with working out alone and not having a lot of spotters around so couldn't push as hard on them. May try those again on the days when there are more people around.

I've been warming up with the cable pressdowns and then doing the seated CGBP and then usually finishing with DB French Press or EZ Curl French Press. Slowly building things back up.

[PapaBurgandy]

Love the weighted dips. The bicep rupture sidelined those for a long time and I've been working my way back up slowly. Back up to doing my sets with 2 plates again. Have done a bit more with CGBP lately . . . although I've been finding I do better with it on a seated bench machine with a short bar between the handles. The flat BB version was causing some issues with working out alone and not having a lot of spotters around so couldn't push as hard on them. May try those again on the days when there are more people around.

I've been warming up with the cable pressdowns and then doing the seated CGBP and then usually finishing with DB French Press or EZ Curl French Press. Slowly building things back up.

You have access to a smith machine?

[meremortal]

I'm gonna try. What would you guess I'm at right now?

I'm no good at estimations but if I were to guess I'd say somewhere in the 11-14% range.

[Hola Bola]

Love the weighted dips. The bicep rupture sidelined those for a long time and I've been working my way back up slowly. Back up to doing my sets with 2 plates again. Have done a bit more with CGBP lately . . . although I've been finding I do better with it on a seated bench machine with a short bar between the handles. The flat BB version was causing some issues with working out alone and not having a lot of spotters around so couldn't push as hard on them. May try those again on the days when there are more people around.

I've been warming up with the cable pressdowns and then doing the seated CGBP and then usually finishing with DB French Press or EZ Curl French Press. Slowly building things back up.

Good deal. Try the overhead DB extensions sometime. Decline EZ bar skullcrushers are good too.

You have access to a smith machine?

This. Smith machine close grip bench is best close grip bench.

I'm no good at estimations but if I were to guess I'd say somewhere in the 11-14% range.

That high? Caliper tests usually put me around 10%.

[taf1968]

You have access to a smith machine?

2 at one gym and one at the other . . . never tried the CGBP on that. Worth a shot if I had to bail. Do you decline that at all or just go flat?

[PapaBurgandy]

2 at one gym and one at the other . . . never tried the CGBP on that. Worth a shot if I had to bail. Do you decline that at all or just go flat?

Whatever works of you, I do it on a small decline.

[Hola Bola]

2 at one gym and one at the other . . . never tried the CGBP on that. Worth a shot if I had to bail. Do you decline that at all or just go flat?

Just flat.

[KCBadBoy]

2 at one gym and one at the other . . . never tried the CGBP on that. Worth a shot if I had to bail. Do you decline that at all or just go flat?

Decline wrecks my shoulders, no thanks jeff.

[meremortal]

Good deal. Try the overhead DB extensions sometime. Decline EZ bar skullcrushers are good too.

This. Smith machine close grip bench is best close grip bench.


That high? Caliper tests usually put me around 10%.

Probably the lower end of that range like 11-12. I find it hard to guess your bf% cause you have such high muscle mass. I'd be curious to hear what other posters ITT would guess plus what a bod pod would say.

[Hola Bola]

Probably the lower end of that range like 11-12. I find it hard to guess your bf% cause you have such high muscle mass. I'd be curious to hear what other posters ITT would guess plus what a bod pod would say.

You might be right. Honestly the number doesn't really matter to me. As long as I'm looking leaner in the mirror then I'll be happy.

[meremortal]

You might be right. Honestly the number doesn't really matter to me. As long as I'm looking leaner in the mirror then I'll be happy.

Exactly, the number means nothing.
Although, when talking to non-lifters they always think ppl are way lower bf% than they actually are. For example, if you re reading some celebrity magazine they always claim that the actor got down to 3% bf when they just barely have a six pack or I had a friend who doesn't even have abs claim to be 8% bf so I just told him I was 4% and he was mirin lol

[TrueBLOOD1]

New avi pic from yesterday...

Dem tri's! Curious what your arm measurement is? I have monkey arms, I wear a 35" sleeve length but only a 30" inseam for pant length and it's hard for me to get the appearance of width and volume to my arms because my muscles are elongated more so than someone with shorter arms.

[Hola Bola]

Exactly, the number means nothing.
Although, when talking to non-lifters they always think ppl are way lower bf% than they actually are. For example, if you re reading some celebrity magazine they always claim that the actor got down to 3% bf when they just barely have a six pack or I had a friend who doesn't even have abs claim to be 8% bf so I just told him I was 4% and he was mirin lol

Haha true. Most people are delusional when it comes to bf%. I find it hard to guess because everyone stores fat differently. Multi point caliper testing seems to be decently accurate, but there is still the element of human error with them.

[meremortal]

Haha true. Most people are delusional when it comes to bf%. I find it hard to guess because everyone stores fat differently. Multi point caliper testing seems to be decently accurate, but there is still the element of human error with them.

Yeah depending on the person doing them calipers are pretty good and way cheaper than other methods.

Maybe at the end of your cut you should go get your bf tested in a bod pod or dexa scan if you are curious enough to spend some $. At my gym you can get 2 bod pod tests for $35 if you are a student and $50 if not.

[Hola Bola]

Dem tri's! Curious what your arm measurement is? I have monkey arms, I wear a 35" sleeve length but only a 30" inseam for pant length and it's hard for me to get the appearance of width and volume to my arms because my muscles are elongated more so than someone with shorter arms.

18-18.5" right now.

[stealth_swimmer]

Nice tricep sweep!

[Hola Bola]

From yesterday - Chest/Shoulders

1. Incline Smith Machine Press
135 x 20
185 x 15
225 x 12
275 x 10
225 x 15
185 x 20

2. DB Shoulder Press
50's x 20
60's x 15
70's x 12
80's x 12
75's x 15
---alternating with---
2. Smith Machine Upright Rows
5 sets of 15 reps w/ 135

3. HS Incline Press
180 x 20
270 x 12
270 x 12
270 x 12
270 x 12
270 x 12
---alternating with---
3. DB Lateral Raises
30's x 20
30's x 20
35's x 15
35's x 15
40's x 12
30's x 20

4. Low Cable Crossovers
5 sets of 12-15 reps
---alternating with---
4. 1 Arm Cable Lateral Raises
5 sets of 15 reps

Cardio: I got a new pair of Brooks PureDrift running shoes that have a removable insert to take them from a 4mm to a zero drop heel. I ran 1/2 mile with the insert, and 1/2 mile without, to see which way I liked better. I decided on the insert, and ran another mile in 5:55.

Decent workout. My shoulder was bothering me starting off, but once it got warmed up I was able to get alot done.

[meremortal]

What angle do you use for those incline exercises?