HamMach1 giving HRT solo a try... (nothing to see here)

[HamMach1]

Figured if I keep a public log it will keep me motivated to keep up with this program since I am usually extremely ADD with programs and end up switching it up after 2 weeks. Being in aircraft maintenance in the military, it'll be nice to try this, hopefully, effective program with the short workout times because time is something I have very little of. I won't be doing all of the leg portion for a while because of my lower back pain. I am not participating in the content. This is merely for fun

Starting date: 16April
End date: 9July
Current weight ~173 @ 5'11"

:::Jumping into it:::

Shoulder press: 2x8+6 for 30lbs
Lat raises: 2x8+6 @ 10 lbs
Front raises: 2x8+6 @ 10lbs

DB curls: 2x8+6 @ 20lbs
Reverse curls w/ EZ bar: 2x8+6 @ 35 lbs (assuming bar is 15 lbs)

Reverse wrist curls: 2x8+6 @ 15 lbs
Wrist curls: 2x8+6 @ 15 lbs

Cardio: 2 mile run

Kept it light today, but even with it being this light I had one hell of a workout and a monster pump.

Will get a current pic up later when I find the charger to my camera.

[kcburrows]

Welcome aboard brother! First off Thank You for your service to our country. Thats something too many people take for granted and its a shame. Can't wait to see your progression. If you stick with the program i promise you'll get the results you want. I'll be checking in to see how your doin! Best of luck

[HamMach1]

We have no decline bench but they have a decline "machine" that is actually fairly effective... get a nice stretch, so I used that. I do not include the weight of the machine's arms, just the weight I put on the arms. I also chose DB's over a BB for chest so I can push myself further without the worry of a spotter.

Decline bench: 2x8+6 @ 45 lbs (not including the weight of the machine arms)
Flat DB bench: 2x8+6 @ 40 lbs
Incline DB bench: 2x8+6 @ 30 lbs (this hurt... went uber deep and got a wicked, slow stretch with those 5 second negatives)

Skullcrushers w/ EZ bar: 2x8+6 35 (assuming bar weighs 15lbs)
Seat DB extensions: 2x8+6 30

Abs: 4x30 second plank

I was super strict on triceps which in turn made for a gnarly burning sensation that I have never felt before when doing those deep, slow negatives. Same with decline bench.

[HamMach1]

Wide-grip pulldowns: 2x8+6 75 lbs
Seated cable rows: 2x8+6 60 lbs (or maybe it was 65, I forgot the increment the weight goes up)
T-bar rows 2x8+6 @ 45 lbs (not including whatever % of the weight of the bar being lifted)
BB shrugs 2x8+6 @ 115 lbs

Dumbass forgot the rear delt raises... oh well I am sure I got a decent rear delt workout from all of the rows. Felt good working back again for the first time in a while. The t-bars agitated my lower back some so I decided to look like a tool and use a belt. Helped a lot.

[HamMach1]

WEEK 2
NOTE: My left forearm got destroyed during some heavy yard work over the weekend so I had to go a bit lighter on the DB curls.

Shoulder press: 2x8+6 @ 35lbs
Lat raises: 2x8+6 @ 10lbs
Front raises 2x8+6 @ 10lbs

DB curls: 2x8+6 @ 15 lbs (forearm was killing me near the elbow joint)
Reverse curls w/ EZ bar: 2x8+6 @ 35lbs

Reverse and regular forearm curls: 2x8+6 @ 15 lb using a pilates type bar.

Good workout. This week things felt easier. I think I am going to run P90x's Ab Ripper with this program.

[russ d]

Nice workout man.

[HamMach1]

Went to the gym at 2300 tonight and I was the oooooonly one... I love it.

Decline bench machine: 2x8+6 @ 50 lbs (per arm)
Flat bench: 2x8+6 @ 45 lbs
Incline: 2x8+6 @ 35 lbs

Skullcrushers: 2x8+6 @ 40 lbs
DB extensions: 2x8+6 @ 35 lbs

Core: Ab Ripper X (forgot how ****ing hard this is to complete)

What a workout hot damn I blew up twice my size. Who woulda thunk using lighter weights like this could FEEL so much. I will be hurting tomorrow.

[HamMach1]

Pull-downs: 2x8+6 @ 75 lbs
Cable rows: 2x8+6 @ 75 lbs
T-bar rows: 2x8+6 @ 50 lbs
Shrugs: 2x8+6 @ 135 lbs
Rear delt raises: 2x8+6 @ 5 lbs (went real light with these so I could get maximum lift)

Trying to go up at least 5 in every lift every week besides DB raises for shoulders.

[HamMach1]

WEEK 3

DB Shoulder Press: 2x8+6 @ 35 lbs (was hoping to make it to 40 lbs but I was not focused at all)
DB lateral raises: 2x8+6 @ 10 lbs (going to up this to 15 lbs shortly since 10 is getting easy. Wish we had 12.5 lb weights like my old gym)
DB front raises; 2x8+6 @ 10 lbs (same for this... will try 15 next week)

DB curls: 2x8+6 @ 20 lbs (have a little while before I up it to 25 IMO... seems 20 lbs keeps getting harder and harder because my form keeps getting more refined every week)
EZ bar reverse curls: 2x8+6 @ 40 lbs (went up 5 on this. I like using those little 2.5 lb weights to help me go up in small increments. Figured small increments over 12 weeks = huge gains)

Abs: P90x Ab Ripper X (hope to one day get through the whole routine)

I need to get my diet in order... if I ate the way I am supposed to I am sure my gains would be going through the roof.

[HamMach1]

WEEK 4

Last week was rough. My work schedule was all over the damn place making it hard for me to really be in the mindset to push myself. Not even going to post the results. But anyways, new week, more weight!

DB shoulder press: 2x8+6 @ 35 lbs (these continue to be tough)
DB lateral raises: 2x8+6 @ 10 lbs
DB front raises: 2x8+6 @ 15 lbs

DB Curls: 2x8+6 @ 25 lbs (man these hurt)
EZ bar reverse curl: 2x8+6 @ 40 lbs

Reverse wrist curls: 2x8+6 @ 15 lbs
Wrist curls: 2x8+6 @ 25 lbs

Yeah buddy. Bed time.

[brad23]

WEEK 4

Last week was rough. My work schedule was all over the damn place making it hard for me to really be in the mindset to push myself. Not even going to post the results. But anyways, new week, more weight!

DB shoulder press: 2x8+6 @ 35 lbs (these continue to be tough)
DB lateral raises: 2x8+6 @ 10 lbs
DB front raises: 2x8+6 @ 15 lbs

DB Curls: 2x8+6 @ 25 lbs (man these hurt)
EZ bar reverse curl: 2x8+6 @ 40 lbs

Reverse wrist curls: 2x8+6 @ 15 lbs
Wrist curls: 2x8+6 @ 25 lbs

Yeah buddy. Bed time.

Keep it up man!

[HamMach1]

BB decline: 2x8+6 @ 100 lbs
DB flat: 2x8+6 @ 40 lbs
DB flat: 2x8+6 @ 35 lbs

Skull-crushers w/ EZ bar: 1x8+6 @ 40 lbs
1x8+6 @ 35 lbs
DB extensions: 2x8+6 @ 35 lbs

Just looked through my past workouts and realized I have barely gone up in weight in any of my lifts. Need to start taking my diet much more seriously. On a positive note, I feel much stronger with these lifts than I did in the beginning.

[russ d]

Just stay with the program the weight increases will come.

[HamMach1]

Lat pull-downs: 2x8+6 @ 90 lbs (found the perfect width for this finally... felt great)
Cable rows: 2x8+6 @ 75 lbs
T-bar rows: 2x8+6 @ 60 lbs
BB shrugs: 2x8+6 @ 145 lbs (might start doing these with DB's... can get a better ROM it seems)
DB rear delt raises: 2x8+6 @ 10 lbs (think I need to find a better method of doing this... maybe with cables. DB's are so awkward when doing the negative)

[blinky99]

BB decline: 2x8+6 @ 100 lbs
DB flat: 2x8+6 @ 40 lbs
DB flat: 2x8+6 @ 35 lbs

Skull-crushers w/ EZ bar: 1x8+6 @ 40 lbs
1x8+6 @ 35 lbs
DB extensions: 2x8+6 @ 35 lbs

Just looked through my past workouts and realized I have barely gone up in weight in any of my lifts. Need to start taking my diet much more seriously. On a positive note, I feel much stronger with these lifts than I did in the beginning.

took me a month or so to go up in weights even then it was 5-10lbs a week. Takes time, the negatives keep your ego in check.

[HamMach1]

took me a month or so to go up in weights even then it was 5-10lbs a week. Takes time, the negatives keep your ego in check.

You're not kidding dude. If I'm not going up in weight, I'm at least getting stronger at the weight I'm at.

[HamMach1]

WEEK 5

New week, using this week to try and up the weight and to see where I am at.

DB Shoulder press: 1x8+6 @ 35 lbs
1x8+5 @ 40 lbs (almost got that last one but my shoulders just died on me)
DB front raises: 2x8+6 @ 15 lbs
DB lateral raises: 1x8+6 @ 10 lbs
1x8+6 @ 15 lbs

DB curls: 2x8+6 @ 25 lbs
Reverse curls w/ EZ bar: 2x8+6 @ 45 lbs

Forearms curls: 2x8+6 @ 15 lb pilates bar
Reverse forearm curls w/ EZ bar: 2x8+6 @ 35 lbs

Today hurt. Hope tomorrow hurts just as much

[HamMach1]

I'm tired of writing "2x8+6" so by default, that's the amount I lifted unless otherwise said.

BB decline: 105 lbs
DB flat: 40 lbs
DB incline: 35 lbs

Skullcrushers w/ EZ bar: 40 lbs
DB extensions: 35 lbs

Cardio: Football game

WOW this work out sucked.

[HamMach1]

WEEK 6

DB Shoulder press: 35 lbs
DB front raises: 15 lbs
DB lat. raises: 15 lbs

DB curls: 25 lbs
Reverse curls w/ EZ bar: 45 lbs

Forearm curls: 35 lbs
Reverse f. curls: 15 lbs