07hudson's journey to the combine (Defranco Program)

[07hudson]

welcome back beast

thanks fella

Welcome back brosef. Routine looks solid. Chest, back and legs=large muscle groups. Bis, tris, calves, and delts=small muscle groups.

thanks man, destroying legs 2morrow

So......this = new epicness and restart of your log ?!?!?!?!?!?!


^^^^^^

possibly -_-

I'd take out seated leg curls and leg extensions on your leg day and replace them with step ups and glute ham raises.

I personally hate machine and the two I mentioned kill, especially natural glute ham raises. I think you could get better results with those two rather than with the machines.

And for back, I'd of course add in deadlift at the beginning. I had great results form those and it's the bench press of the back. You just gotta have it somewhere haha.

For triceps, I'd toss in close grip bench every now and then or reverse bench press since those hurt (just did them for the first time).

thanks man, never heard of reverse bench press, will have to give those a try

Welcome back buddy! I think the routines are pretty solid. However, I'd have some lifts to rotate in every now and then, just as substitutes for when you're hitting a wall. I know you're going to end up joining the Pendlay Rows/Goblet Squats/Heavy BB Shrugs bandwagon sooner or later so I'd find a way to alternate those in if you feel the need to switch it up. Still, stay consistent and you should be just fine!

ur right bro -_- will prob be joing those clubs

Yeah buuudaaayyy. bout time you get back in here! haha Keep us posted.

will do bro

If you're able, too, I would add in more compounds for the leg day, espcially the hammies. Something like GHR's would be awesome. And someone said step-ups, which are amazing when done right. So amazing

thx 4 advice bro

welcome back. Gotta agree that back day should have deads, at least every other week

will do





As 4 2nite...just have 1 thing to say



Made money bitches!!!

[essential222]

Hey dude, tried the finisher the other day with two 35lb'rs, and holy ****, i had to cheat on the OHP because I tried to do them strict and was fried so only got 8 reps each time,

The grip is def the first to go though wow, i wanted to die

[07hudson]

Hey dude, tried the finisher the other day with two 35lb'rs, and holy ****, i had to cheat on the OHP because I tried to do them strict and was fried so only got 8 reps each time,

The grip is def the first to go though wow, i wanted to die

niceeeeeeeeee, 35s is sick lol, could only imagine, looked 4 ur journal but couldn't find it

[essential222]

niceeeeeeeeee, 35s is sick lol, could only imagine, looked 4 ur journal but couldn't find it

yeah I havnt updated it in well over a year, probably gone.

I need to make a new one now that Im doing 5/3/1, love it.

[5Six]

I missed the chainofapproval.jpg

[07hudson]

I missed the chainofapproval.jpg

Did you do the bb finisher?

[07hudson]

Well fellas feel Like I need to give ya an update. To help put on some more size I've switched to a more BB type split. I do Chest/tris, Back/bis, Shoulder/traps, lower, rest a day. Then I've made a high rep hypertrophy day that hits each muscle about once. Closing in on 180lbs again, at one point it dropped to 172lbs Here was tonights workout, not my strong area but getting better

BB Press
95 x 8
115 x 5
135 x 5 (form more than legit)
135 x 5
95 x 8

Front raises
25lb plates x 8 each side

Side Lateral Chain raises
x8 each side
x8 each side

Steering wheel? Lol
25lb plate x 40sec

BB Shrugs
135 x 15
185 x 12
225 x 10 (grip started to bottleneck me, don't have that much weight at house anyway but will need to work on it)
185 x 12

Kinda random but worked out at my house 2nite, won beer pong last night if none of you *******s noticed. Was on the winning side of bracket so all my drinks were free. Had a 7dollar tab and walked out 11beers and 4 bombs/shots down, made over $100 How we do in playersville. Practicing tonight to defend my title tomorrow, wish me luck fellas!!!

[wynner64]

BB Press
95 x 8
115 x 5
135 x 5 (form more than legit)
135 x 5
95 x 8

Son....I am disappoint....

Then again, not much you can do in the basement! I'll be sure to get you back to the 225+ shape when you move up here!

[07hudson]

Son....I am disappoint....

Then again, not much you can do in the basement! I'll be sure to get you back to the 225+ shape when you move up here!

You know it's shoulder press don't you??!! In the front! Not BTN!!! AaRGHghgGGHHH!!!!

[wynner64]

You know it's shoulder press don't you??!! In the front! Not BTN!!! AaRGHghgGGHHH!!!!

...oh....well then....
















brb, warming up with your best set!

[07hudson]

...oh....well then....
















brb, warming up with your best set!

Don't make me...

[wabeer1]

Like what I am seeing in ere...carry on

[beertank23]

So are you playing atm? Whats the news?

[07hudson]

Like what I am seeing in ere...carry on

So are you playing atm? Whats the news?

No, long story short school I wanted to play at needed film for a scholarship which I easily could of had. Highschool coach moved, taking my film, and I can't get ahold of him at all. I can still play but I won't have that much needed scholarship next year. Might beat some ass in rugby with Wynner next year.

Chest and Bi's

Was supposed to be chest and tris but worked out in my basement and don't have and dumbbells or way to do try pulldown.

1.) BB Bench Press
Bar x 20
135 x 5
135 x 5
155 x 5
175 x 5
185 x 5
200 x 5 (Fairly easy, chest coming back although still prob can't hit 275 again)

2.) Decline BB Chain pushups
2 chains x 8
3 chains x 8
3 chains and a bunch of drop sets and ****

3.) Decline Bench Press
185 x 8
210 x 5 (somewhat hard after tearing chest up w/ previous exercises)

4.) BB Curls
65 x 12
85 x 8
100 x 6
80 x 8
65 x 12 ~~~Drop to~~~ 45 x 20

5.) Hammer Plate curls
25's x 8
25's x 8
25's x 8

6.) Various Ab ****



Workout notes:
Chest getting strong again but still not my best, loving new split. Already seeing a ton of progress. Hoping to hit 190lbs before my small cut for vacation, back up to 180ish now, was 172 a few weeks ago.

Today's Motivation

Misc
1.) This gif cracks me up, love boxers

[GetBigyo]

Damn forgot all about this journal lulz.

started posting in my new journal so i remebered lol.....good lifting brahhh

[BleedCardio]

Weight is cranking right back up along with the bench numbers. What supps, if any you taking for the bulk?

Lulz @ the gif, I have aboxer myself and he jumps around like that w/o a trampoline!

[nwskier]

yeah buddy! back on the lifting train. looking forward to seeing you hit 275 again and more. time to make some progress. If 200 is easy, why not start moving up to sets of 215 next time? And start that ramp up around 155-165

strong curl work today, too.

[wynner64]

There ya go! Good work today! Looking forward to kicking some ass in rugby with you two! Unfortunately I won't be doing 7's in the summer due to the internship, but I may be back in time for an August tourney.

[wabeer1]

The kids firing again and glad to see the benching and curling stats are still bitchin. Want to see 275 light up this journal again

LMAO at the pups - kept watching it time and time again haha!

What's your current split looking like?

[bro1127]

Hey mate good luck with the program. Kinda new to this, wondering if there's something I can do so I get notifications of this blog as I'm keen to follow. Also what was the link to the program you're doing?
Recently joined a grid-iron team here in Aus after many years of playing rugby. Could use all the help I can get.

Anyway. Goodluck again bud