HRT Solo brought to you by 1armlifts!

[1armlifts]

Hello all! Welcome to my Badass log of the next 12 wekks in HELL!!!!!
Bare with me as I am going to be building up a new account that will link up with my life better! I will post videos w/ my other account until I pad my posts to 50!!!

So about me for those that don't know me!

My real name is Andy and I am a 40 something year old father of four marvelous little minions! If it weren't for them outrunning me around the block I would probably have 4 more years of sitting on my ass getting fatter then the whopping 265 that I used to carry around, that's quite a bit at only 5'6"! I spent about a year adjusting little things like cutting out soda, less McDonald's and walking daily. This was a big change for me as I had spent the previous 12 years on my butt playing video games and eating everything. Three years ago I reached a point where I needed more things to do and joined the local gym. It was a hard adjustment to make, being out in public due to my appearance, but it has been one of the best things I have done. After experimenting with some various diet methods and workout plans I have recently started a run with the Anabolic Diet, I like the food choices, it is just personally satisfying and I can enjoy options on the weekends. I will be paring this with Tom Fuller's Hell Raiser Training, this focus on negative work is very intriguing to me and I am looking forward to the change!

I lift a bit differently than most as you can see, and sometimes that requires a bit more effort from me. I have been lifting for about 3 years and still learning, tweaking and adjusting. My downfall has always been nutrition as I fall back into my fat mode to often negating so much work in the gym, but I don’t want to go back to the unhealthy way I used to live, the one that had me sedentary and nearly 270 pounds 4 years ago. Every log I run I learn something new and work to create better logs.

This is me last year .. I am hoping to get back to about 165 from the 185 I am at currently, had a forced month off from the gym for a tear in my left trap. This log is perfect timing for me to really start to get after it.

[AndrikM]

Me 1 Year ago at my goal weight of 165 and a heck of a lot leaner.


here is a little vid from my shoulder workout! One thing I noticed watching this is my count tempo is too quick. Going to focus on that tonight!!!

[1armlifts]

Day #1 Monday 8/25/2014
Training Method - HRT Solo
Gym - The Y Westerly
Time - 5:15 PM
Duration - 1 hour
Body Parts Trained - Workout #1 Shoulder, Bicep and Forearm

Seated Front Press (on Smith)
warm-up sets - 15x12 25x12
working sets 45x8 full then 6 negatives 45x8/6

Dumbbell Front Raise
20x8/6 20x8/6

DB Front Raise
20x8/6 20x8/6

Barbell Curls (Done with DBs but keying on form as with Bar)
25x8/6 30x8/6

Reverse Bar Curls (Again w/ DBs)
20x8/6 20x8/6

Reverse Bar Wrist Curls (W/ DBs)
10x8/6 10x8/6

Barbell Wrist Curls (W/ DBs)
35x8/6 35x8/6

No Cardio
Nutrition - I need to get some precooking and such done, need to eat more meals per day instead of the two I have been getting in lately.
Total Calories 2443
138 grams of fat
37 grams of carbs
241 grams of protein

Off to the gym for todays workout, I will add in some initial thoughts on my explode usage later tonight, all positive so far!

[1armlifts]

Day #2 Tuesday 8/26/2014
Training Method - HRT Solo
Gym - Luxe Westerly
Time - 5 PM
Body Parts Trained - Legs

Leg Press
warm-up sets - 118x12 208x12 298x12
working sets 618x8/6 4 1/2 min rest 618x8/6

Hack Squats
200x8/6 3 min rest 200x8/6

Leg Extensions Singles (Singles to force negative as needed)
70x8/6 3 min rest 70x8/4/2

Stiff Leg Deads (On Cable Row machine for form control)
80x8/6 2 min rest 80x8/6

Lying Leg Curls
75x8/6 3 min rest 80x8/6

Added in:
Bar Back Squats
45x10 2 min rest 135x10 3 min rest 135x10

Cardio - LISS Recumbent Bike 10 minutes
Nutrition: Better total, working on adding good fats.
Total Calories 2832
165 grams of fat
29 grams of carbs
287 grams of protein

Workout notes: Felt like a helluva a workout with a ton of damage done. Definitely felt some extra drive and focus from my scoop and a half today!!!!

[1armlifts]

Day 3 and 4!
Back to Back Rest days, one scheduled one from my son and his strep throat ... srsly? day 2 and 3 of school already geesh! Least he got a super long weekend!

Lifted Friday and will hit workout for Saturday, no big thing!

[1armlifts]

Day #6 Friday 8/29/2014 (Updated day to match w/ my Sunday diet start)
Training Method - HRT Solo
Gym - YMCA Westerly
Time - 8 PM
Body Parts Trained - Chest/Tricep

Decline Bench DB
warm-up sets - 20x12 25x12
working sets 50x8/6 3 min rest 55x8/6

Flat Bench DB
65x8/6 3 min rest 65x8/6

Incline Bench DB
50x8/6 3 min rest 50x8/6

Skull Crushers DB
25x8/6 2 min rest 25x8/6

Seated DB Tricep Extensions (Incline)
20x8/4/2 3 min rest 20x8/5/1


Cardio - None. Well not direct working more, volunteered at Y 5k and walked second half with participants.
Nutrition: Better total, timing still jacked
Total Calories
193 grams of fat
26 grams of carbs
268 grams of protein

Workout notes: No matter how hard I think I work my chest(and back too), pain and progress seems far off, lets see in 12 weeks.

[1armlifts]

Day #7 Saturday 8/30/2014
Training Method - HRT Solo
Gym - YMCA Westerly
Time - 1 PM
Body Parts Trained - HRT #4 Back & Calves

Pullups (Assisted Machine)
working sets 104.5x8/6 3 min rest 104.5x8/5/1

Cable Row
75x8/6 3 min rest 90x8/6

Tbar Row (Narrow grip)
45x8/6 3 min rest 45x8/6

Seated Calf Raise
88x8/6 3 min rest 88x8/6

Shrug (Stannding Calf Machine)
80x8/6 3 min rest 80x8/6

Calf Raise on Cybex Leg Press
250x8/6 3 min rest 250x8/6

Rear Delt DB Raise
20x8/6 2 min rest 20x8/9


Cardio - None.
Nutrition: Good total, weekend refeed YAY!
Total Calories 3124
144 grams of fat
324 grams of carbs
144 grams of protein

Workout notes: Need to work of back activation, feel more in bi/shoulder alot. Week one done, ready for #2!!!

[1armlifts]

Day #8 Sunday 8/31/14 Much needed rest, starting to feel a bit run down.


Day #9 Monday 9/1/14 Labor Day Gym closed, went to ER have strep ugh looking like a fun week.


Didn't eat anywhere near target either day.

[1armlifts]

Day #10 Tuesday 9/2/2014
Training Method - HRT Solo
Gym - YMCA Westerly
Time - 5 PM
Body Parts Trained - HRT #1 Shoulder, Bicep & Forearm

Seated Front Press (Cybex Machine)
Warmup 10x12 15x12
working sets 80x8/6 3 min rest 90x8/5

DB Side Lateral
20x8/6 3 min rest 20x8/6

DB Front Raise
20x8/6 3 min rest 20x8/5

DB Curl (Bar Form)
30x8/6 3 min rest 30x8/6

Reverse DB Curl (Bar Form)
20x8/6 3 min rest 20x8/6

Reverse DB Wrist Curls
10x8/6 2 min rest 12.5x8/6

DB WRist Curls
35x8/6 2 min rest 40x8/6


Cardio - None.
Nutrition: Absolutely no appetite, thank you Penicillin!
Total Calories 1439
71 grams of fat
24 grams of carbs
156 grams of protein

Workout notes: If it weren't for some Serious preworkout energy this would never happened, even with that I was crawling at half way point.

[1armlifts]

Day #11 Wednesday 9/3/14 Rest
Day #12 Thursday 9/4/14 Forced Rest Work

Day #13 Thursday 9/8/2014
Training Method - HRT Solo
Gym - YMCA Westerly
Time - 10 AM
Body Parts Trained - HRT #2 Quads & Hams and HRT #3 Chest & Tricep

Supetset with 4 min rest
Leg Press (Cybex Squat Press)
warm-up sets - 250x12
working sets 520x8/6 610x8/6

Decline Bench DB
warm-up sets - 20x12
working sets 55x8/6 60x8/6

Superset with 3 min rest

Hack Squats
220x8/6 220x8/6

Flat Bench DB
65x8/6 65x8/6

Superset with 3 min rest

Leg Extensions
110x8/6 110x8/6

Incline Bench DB
55x8/6 55x8/6

Superset with 3 min rest

Stiff Leg Deads (On Cable Row machine for form control)
90x8/6
Back Extension Machine
165x8/6

Skull Crushers DB
25x8/6 25x8/6

Superset with 3 min rest

Seated Leg Curls
80x8/6 85x8/6

Seated DB Tricep Extensions (Incline)
20x8/4/2 20x8/2/4


Cardio - Recumbent Bike 15 LISS.
Nutrition: Appetite is recovering but still on the Penicillin!
Total Calories 1963
61 grams of fat
240 grams of carbs
85 grams of protein

Workout notes: Upping to two scoops of preworkout, really pushes hard for the first 30 to 45 minutes. Made the difference today with trying to smash a double HRT session in order to stay somewhat on schedule.

[1armlifts]

Day #14 Saturday 9/6/2014
Training Method - HRT Solo
Gym - YMCA Westerly
Time - 2 PM
Body Parts Trained - HRT #4 Back & Calves

Pullups (Assisted Machine)
working sets 104.5x8/6 3 min rest 104.5x8/5/1

Cable Row
90x8/6 3 min rest 105x8/6

Tbar Row (Narrow grip)
45x8/6 3 min rest 45x8/6

Seated Calf Raise
113x8/6 3 min rest 113x8/6

Shrug (Standing Calf Machine)
80x8/6 3 min rest 80x8/6

Calf Raise on Cybex Leg Press
250x8/6 3 min rest 250x8/6

Rear Delt DB Raise
20x8/6 2 min rest 20x8/9


Cardio - Recumbent Bike 15 Min LISS.
Nutrition: I loathe split shifts, they screw up my diet! Totally off my numbers bad, think I missed something.
Total Calories 1286
57 grams of fat
24 grams of carbs
165 grams of protein

Workout notes: Heavy single serving of Xplode today. Trying to focus on mind muscle connection, need lats like bats - well atleast one! Calves are surely burnin'!!!!

[1armlifts]

My apologies for missing some time here but due to a freak accident that broke 3 bones in my right foot, I will be putting this log to an early end.

I enjoyed this program immensely and will return to it in the future for sure.

[Aaron645]

Me 1 Year ago at my goal weight of 165 and a heck of a lot leaner.

here is a little vid from my shoulder workout! One thing I noticed watching this is my count tempo is too quick. Going to focus on that tonight!!!

was that shot with the go pro?