PDA

View Full Version : Hola Bola's Journey



Pages : 1 2 [3] 4 5

shizz702
08-23-08, 6:13 pm
I don't know if you mentioned this in your journal, Hola Bola will be at the Olympia at the Animal booth!

He will also be at the Olympia ABC the day after the O.

If your going to be in Vegas for the O, make sure you come by the booth. We will be celebrating Animal Pak's 25th anniversary and there will be some cool give aways.

Is there only some particular days that the booth will be open, or will it be there all throughout the O? I'm gonna be free Thurs/Fri/and Sunday and want to make the most out of those days. Also are tickets required to hit up the booth?

naturalguy
08-23-08, 7:20 pm
Is there only some particular days that the booth will be open, or will it be there all throughout the O? I'm gonna be free Thurs/Fri/and Sunday and want to make the most out of those days. Also are tickets required to hit up the booth?

The Expo is open Friday and Saturday 10am - 5pm and yes you need tickets, you can buy them at the door or ahead of time.

shizz702
08-23-08, 7:49 pm
The Expo is open Friday and Saturday 10am - 5pm and yes you need tickets, you can buy them at the door or ahead of time.

Cool bro! I'll be seeing you guys on Friday then!

Hola Bola
08-24-08, 1:18 pm
8-21-08
Chest/Shoulders

35 sets in 90 minutes...

1. Incline BB Bench Press
135 x 25
135 x 25
185 x 20
*
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
*
135 x 50 (partials)

2. High Incline Smith Machine Presses
135 x 30
185 x 20
225 x 15
225 x 15
225 x 15
185 x 25

3. Plate Loaded Dip Machine
180 x 25
270 x 20
360 x 15
450 x 12
540 x 10
450 x 15
360 x 20

4. Low Cable Crossovers
120 x 12
140 x 10
140 x 10
120 x 15
---alternating with---
4. DB Lateral Raises
30's x 20
40's x 15
50's x 12
30's x 25

Decent workout... my shoulder wasn't feeling very hot, which is why I decided to do 10x10 on incline bb. After that it felt ok, but I still kept the reps up throughout the workout just in case. High incline smith presses felt suprisingly good... I've been doing mostly low incline on the smith so it was a good change.

Big C
08-24-08, 2:16 pm
Very nice to see you posting those workouts again Hola....I've been very busy as well but just got back to my Journey too. Keep up the intensity bro.

Jonisocool
08-24-08, 2:55 pm
Love the plate loaded dip machine. If I lean into it just right, I usually get pretty sore in my lower/outer chest the next day, which never really happens to me with any other chest workout. Maybe its just me.

jeff00z28
08-24-08, 3:17 pm
AHEM,Meant this pic..
http://asp.elitefts.com/qa/training-logs.asp?qid=79134&tid=124
[sorry,having too much fun on elitefts.com]

my new gym has that exact box

mcbeast
08-24-08, 3:52 pm
10x10x225..That ought to promote some new growth! Keep killin it.Hope that shoulder feels better.

Jeff,really!?

shizz702
08-24-08, 6:06 pm
10x10 is some serious volume bro! Even on your "light" days you still use some decent weight and a shit load of volume! Glad to see you posting the workouts again keep it up bro!

Maharg
08-24-08, 9:16 pm
my new gym has that exact box

That is amazing. I mean the box itself. But it looks like your wangle has got to dangle in just the right way for it to work.
If your gym really does have it, you gotta post a pic with it.

*Ahem*
50 rep partials after all that is crazy dude, i dont think i could hit 50 even fresh, let alone after high volume.

Carpe Diem P.T
08-25-08, 10:06 pm
hey big guy. just thought i would let you know that im about to hit up your

Day 1 - Bi's/Tri's/Abs
Day 2 - Quads/Calves
Day 3 - Back
Day 4 - Off
Day 5 - Chest/Shoulders
Day 6 - Quads/Hams/Calves
Day 7 - Bi's/Tri's/Abs
Day 8 - Off
Day 9 - Back
Day 10 - Hams/Calves
Day 11 - Chest/Shoulders
Day 12 - Off

wish me luck :)

Am i right to assume you did about 13 sets of incline bench press?

Carpe Diem P.T
08-25-08, 10:19 pm
could you please give me your thoughts on my bulking diet: http://img.photobucket.com/albums/v3...etsmalljpg.jpg

thanks :)

Hola Bola
08-27-08, 2:09 pm
Very nice to see you posting those workouts again Hola....I've been very busy as well but just got back to my Journey too. Keep up the intensity bro.

Good deal man... I need to stop by more often!


Love the plate loaded dip machine. If I lean into it just right, I usually get pretty sore in my lower/outer chest the next day, which never really happens to me with any other chest workout. Maybe its just me.

I'm the same way... I love that machine. It hits my triceps pretty hard too.


my new gym has that exact box


10x10x225..That ought to promote some new growth! Keep killin it.Hope that shoulder feels better.

Jeff,really!?

Hell yeah, I hope so.


10x10 is some serious volume bro! Even on your "light" days you still use some decent weight and a shit load of volume! Glad to see you posting the workouts again keep it up bro!

10x10 is good shit... you should give it a shot sometime.


That is amazing. I mean the box itself. But it looks like your wangle has got to dangle in just the right way for it to work.
If your gym really does have it, you gotta post a pic with it.

*Ahem*
50 rep partials after all that is crazy dude, i dont think i could hit 50 even fresh, let alone after high volume.

Partials are easier than full reps when you're tired, but they're also much better at targeting your chest. The first muscle to quit is always your triceps on bench press... partials take your triceps out of the equation and let you take your chest do the work.


hey big guy. just thought i would let you know that im about to hit up your

Day 1 - Bi's/Tri's/Abs
Day 2 - Quads/Calves
Day 3 - Back
Day 4 - Off
Day 5 - Chest/Shoulders
Day 6 - Quads/Hams/Calves
Day 7 - Bi's/Tri's/Abs
Day 8 - Off
Day 9 - Back
Day 10 - Hams/Calves
Day 11 - Chest/Shoulders
Day 12 - Off

wish me luck :)

Am i right to assume you did about 13 sets of incline bench press?

Good luck, and yep, I did 14 sets of incline bench press.


could you please give me your thoughts on my bulking diet: http://img.photobucket.com/albums/v3...etsmalljpg.jpg

thanks :)

link doesn't work...

D-Bomb
08-27-08, 2:24 pm
subbed in!

Sir J-Werk
08-27-08, 2:27 pm
8-21-08
Chest/Shoulders

35 sets in 90 minutes...

1. Incline BB Bench Press
135 x 25
135 x 25
185 x 20
*
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
*
135 x 50 (partials)


Yawn.

D-Bomb
08-27-08, 5:03 pm
FREAK!!! thats some sick consistent work there!!

Hola Bola
08-28-08, 7:51 pm
Yawn.

lol...


FREAK!!! thats some sick consistent work there!!

Thanks man.

Reacher34
09-01-08, 12:00 pm
Hola... I've gone through your 12 day split twice, now starting the 3rd round. I really like it. I'm gonna have to play around with the exercises for chest and shoulders to find something better suited for me, but my back and legs have dramatically responded to this scheme.

I've been on the AD for just as long and its working great too. Pretty easy to follow. I'm not seeing dramatic results yet, in terms of body composition, but there are slow, noticeable results. I don't know what my bf was or is, but going by the mirror, there is slow progress and I'm sure my four pack will turn back into a 6pack in no time. Plus my energy and strength are holding at a high level. I'm happy with it.

I do have a question also: do you concern yourself with what kinds of fats you take in? Considering the AD calls for a lot of red meat, I would assume that eating a lot of saturated fat is not really an issue, especially because you're burning it all. I ask because I have been using heavy whipping cream with my protein shakes. 1 scoop protein and 5 oz of HWC, twice a day. Each serving is 25g protein, 50g fat (saturated). Is this ok or am I sabotaging myself with the combined 100g of fat?

Thanks in advance and Happy Labor Day. Post an update when you can, I'm curious as to how the AD is treating you.

Hola Bola
09-09-08, 8:37 pm
Hola... I've gone through your 12 day split twice, now starting the 3rd round. I really like it. I'm gonna have to play around with the exercises for chest and shoulders to find something better suited for me, but my back and legs have dramatically responded to this scheme.

I've been on the AD for just as long and its working great too. Pretty easy to follow. I'm not seeing dramatic results yet, in terms of body composition, but there are slow, noticeable results. I don't know what my bf was or is, but going by the mirror, there is slow progress and I'm sure my four pack will turn back into a 6pack in no time. Plus my energy and strength are holding at a high level. I'm happy with it.

I do have a question also: do you concern yourself with what kinds of fats you take in? Considering the AD calls for a lot of red meat, I would assume that eating a lot of saturated fat is not really an issue, especially because you're burning it all. I ask because I have been using heavy whipping cream with my protein shakes. 1 scoop protein and 5 oz of HWC, twice a day. Each serving is 25g protein, 50g fat (saturated). Is this ok or am I sabotaging myself with the combined 100g of fat?

Thanks in advance and Happy Labor Day. Post an update when you can, I'm curious as to how the AD is treating you.

Sorry for the late response, but I'm glad you're enjoying my routine. Feel free to swap the chest/shoulder exercises with ones that you prefer. The ones I've chosen are tailored to my body... plus I'm limited in my exercise selection because of shoulder issues.

Theres nothing wrong with saturated fat IMO. I would lower your HWC dose though... to keep the 35/65 ratio of protein/fat the grams should be roughly the same. So if you're only having 25g of protein per shake, you should try and keep the fat to 25g as well.

Hola Bola
09-09-08, 8:41 pm
Pic from today... workout to follow. This was after a 5 day carb-up... I was eating everything I could get my hands on, lol...

http://img300.imageshack.us/img300/6240/1040201xr1.jpg (http://imageshack.us)

shizz702
09-09-08, 8:55 pm
Pic from today... workout to follow. This was after a 5 day carb-up... I was eating everything I could get my hands on, lol...

http://img300.imageshack.us/img300/6240/1040201xr1.jpg (http://imageshack.us)

Looking good as always brotha. How have things been? Looking foward to training with you again! I'm all set to have the 28th off for the ABC event!

Hola Bola
09-09-08, 9:34 pm
Looking good as always brotha. How have things been? Looking foward to training with you again! I'm all set to have the 28th off for the ABC event!

Thanks man. Things have been going good... I've been busy as hell though.

I'm definately looking forward to hitting the gym with you and the other Animals in Vegas!

Hola Bola
09-09-08, 10:07 pm
9-9-08
Chest/Shoulders

31 sets in 70 minutes...

1. Incline HS Press
100 x 30
190 x 20
280 x 15
370 x 10 (4 plates/side)
330 x 15
280 x 25

2. Weighted Dips
BW x 20
+45 x 15
+90 x 12
+135 x 10
+180 x 7 - http://www.youtube.com/watch?v=Cmz4yXG9MxY
+135 x 12
+90 x 15
+45 x 20
BW x 40

3. Standing BTN BB Shoulder Presses
100 x 20
100 x 20
100 x 20
100 x 20
---alternating with---
3. Low Cable Crossovers
120 x 15
140 x 15
160 x 12
140 x 15
---alternating with---
3. DB Lateral Raises
30's x 20
40's x 15
50's x 12
35's x 20
---alternating with---
3. Machine Chest Flys
180 x 15
210 x 15
240 x 12
270 x 8 (stack)

Good workout. My strength levels were good... 4 plates x 7 on weighted dips is a big PR for me, especially since I haven't gone heavy on them in awhile. The giant set at the end put on the finished me off nicely. My lifting schedule is messed up from this past weekend, so I'll be hitting back tomorrow, legs on thursday, and arms on friday.

shizz702
09-09-08, 10:13 pm
Great job on them dips bro! That is some serious weight you're working with there!

pmug0000
09-09-08, 10:48 pm
Those dips fucking nuts!! Awesome workout.

Hola Bola
09-09-08, 11:34 pm
Great job on them dips bro! That is some serious weight you're working with there!

It definately felt good to go heavy on them again... I usually don't go over 3 plates.


Those dips fucking nuts!! Awesome workout.

Thanks man.

js71474
09-10-08, 7:55 am
Hola, you are still puttin in some amazing work and hammerin out some heavy numbers! Great job man!! Insanity on those dips bro!!

Hola Bola
09-10-08, 6:28 pm
Hola, you are still puttin in some amazing work and hammerin out some heavy numbers! Great job man!! Insanity on those dips bro!!

Thanks man... I do what I can!

sly06
09-10-08, 6:36 pm
HOLA!!!!!

I have adjusted to your routine and everything is going up. At first I wasn't sure because I was sore 24/7 and it never stopped. Now I get sore, but its gone in a day or two. Anyway, see you this Sunday in KC!! We have some weights that need some throwing around.

calcaneous
09-10-08, 9:07 pm
i started doing your routine last week (not the exact exercises, but the bodyparts) and i got to say, i fucking love it. my body is never sore the next time i have to hit it. no other body parts are tired from the day before. its great, i look forward to new pr every session.

Hola Bola
09-11-08, 11:09 am
HOLA!!!!!

I have adjusted to your routine and everything is going up. At first I wasn't sure because I was sore 24/7 and it never stopped. Now I get sore, but its gone in a day or two. Anyway, see you this Sunday in KC!! We have some weights that need some throwing around.

Yeah, it can take a few weeks to adjust to the higher volume, but you should be good to go now.

This weekend should be a good time! What workout are you gonna do on sunday?


i started doing your routine last week (not the exact exercises, but the bodyparts) and i got to say, i fucking love it. my body is never sore the next time i have to hit it. no other body parts are tired from the day before. its great, i look forward to new pr every session.

Awesome, I'm glad you like it.

sly06
09-11-08, 11:15 am
Yeah, it can take a few weeks to adjust to the higher volume, but you should be good to go now.

This weekend should be a good time! What workout are you gonna do on sunday?



Awesome, I'm glad you like it.


I was thinking about doing Chest and Shoulders? At least that workout falls on that day? What are you going to do?

Hola Bola
09-11-08, 11:21 am
I was thinking about doing Chest and Shoulders? At least that workout falls on that day? What are you going to do?

Haha, nice. It will be chest/shoulders for me as well.

Fullback#35
09-11-08, 3:05 pm
Beast. Fuckin loads of respect! im sub'd

Hola Bola
09-11-08, 11:05 pm
Beast. Fuckin loads of respect! im sub'd

Glad to have you along.

Hola Bola
09-11-08, 11:06 pm
9-10-08
Back/Traps

29 sets in 85 minutes...

1. Wide Grip Chest Supported T-Bar Rows
45 x 20
90 x 15
135 x 12
180 x 10
225 x 8 (5 plates)
180 x 15
135 x 25

2. Close Hammer Grip Lat Pulldowns
195 x 15
240 x 12
270 x 10
300 x 8 (stack)
255 x 15
---alternating with---
2. Smith Machine Shrugs
135 x 30
225 x 20
315 x 20
405 x 15
315 x 30
225 x 50

3. HS Iso Low Rows
2 plates/side x 25
3 plates/side x 20
4 plates/side x 20
5 plates/side x 15
4 plates/side x 20

4. Wide Grip "Lat Flexor" Pulldowns
285 x 12 (stack)
285 x 12
285 x 12
---alternating with---
4. 1 Arm Bent Rear DB Raises
35 x 15/15
40 x 15/15
45 x 15/15

Great back workout. I knew my back was going to be sore after the first exercise. Everything else was just icing on the cake.

scals
09-11-08, 11:39 pm
Hola, I mean this with great respect, you are a fucking freak. I first saw your bodyspace prob about a year ago and wow. Just wanted to drop by and say holy shit lol. Keep workin hard man.

sly06
09-12-08, 9:45 am
Insane back workout bro!!! I have a feeling after Sunday I won't be able to move!

Hola Bola
09-12-08, 11:51 am
Hola, I mean this with great respect, you are a fucking freak. I first saw your bodyspace prob about a year ago and wow. Just wanted to drop by and say holy shit lol. Keep workin hard man.

Haha, thanks man.


Insane back workout bro!!! I have a feeling after Sunday I won't be able to move!

Hell yeah... we'll get a good chest/shoulder workout in for sure.

Lunatic001
09-12-08, 12:08 pm
Nice work here bro....you and Pizza never fail....keep killing it.....

Lunatic

Hola Bola
09-13-08, 3:52 pm
Nice work here bro....you and Pizza never fail....keep killing it.....

Lunatic

Thanks bro.

Hola Bola
09-13-08, 4:26 pm
8-11-08
Legs

32 sets in 80 minutes...

1. Squats (warmup)
135 x 50

2. 45 Degree Leg Press
245 x 30
445 x 30
535 x 25
625 x 25
715 x 20
805 x 20
895 x 20
985 x 20
1075 x 20
895 x 30
715 x 40

3. BB SLDL's
135 x 25
135 x 25
135 x 25
135 x 25
---alternating with---
3. Single Leg Machine Calf Raises
135 x 20/20
135 x 20/20
135 x 20/20
135 x 20/20
---alternating with---
3. Lying Leg Curls
180 x 20
200 x 20 (stack)
225 x 15 (stack +25)
190 x 25
3. Machine Donkey Calf Raises
285 x 50 (stack)
330 x 40 (stack +45)
330 x 40
285 x 60
---alternating with---
3. Walking BW Lunges
40 steps
40 steps
40 steps
40 steps

Great leg workout... very intense. I decided to focus on leg press and high reps... it burned like hell but it was still alot of fun. The giant set at the end was exhausting... I wasn't resting much at that point in the workout.

zanderfever
09-13-08, 4:59 pm
Shiiiiiiiiiiiiiiiiiiiiiiiiiit. 135 x 50 is crazy,

1075 x 20
895 x 30
715 x 40

crazy

Giant set, crazy.

You, crazier. Nice.

Hola Bola
09-13-08, 6:11 pm
Shiiiiiiiiiiiiiiiiiiiiiiiiiit. 135 x 50 is crazy,

1075 x 20
895 x 30
715 x 40

crazy

Giant set, crazy.

You, crazier. Nice.

lol... I've done 135 x 150 before... so only 50 reps was pretty easy.

Carpe Diem P.T
09-13-08, 10:17 pm
its hard to believe that u are such a mountain of a man when your daily intake looks pretty lean.

i was looking through a chest routing of yours and noticed u did 11 sets of incline smith press. were all 11 sets to absolute failure?

edit: i just sussed out your anabolic diet. that explains it all :)

Hola Bola
09-13-08, 11:48 pm
its hard to believe that u are such a mountain of a man when your daily intake looks pretty lean.

i was looking through a chest routing of yours and noticed u did 11 sets of incline smith press. were all 11 sets to absolute failure?

edit: i just sussed out your anabolic diet. that explains it all :)

Nope, not all 11 sets were taken to absolute failure... in fact, probably only the last 2-3 sets were.

The anabolic diet is pretty cool, thats for sure.

Hola Bola
09-13-08, 11:49 pm
9-12-08
Biceps/Triceps/Abs

34 sets in 65 minutes...

1. BW Dips
30
30
---alternating with---
1. BW Chins
20
20

2. Smith Machine CGBP
135 x 30
185 x 25
225 x 20
225 x 20
225 x 20
225 x 20
225 x 20
185 x 35
---alternating with---
2. DB Curls
40's x 15
50's x 12
60's x 15 (hammer)
70's x 13/13 (hammer) - http://www.youtube.com/watch?v=HSn2s0YRNvw
65's x 12
55's x 15 (hammer)
45's x 20

3. Low Cable Curls
120 x 15
140 x 12
160 x 10
180 x 10
200 x 8 (stack)
150 x 15
---alternating with---
3. Overhead DB Extensions
75 x 30
100 x 20
125 x 15
110 x 20
90 x 30
---alternating with---
3. BW Decline Situps
30
30
30
30

Good arm workout... very quick. I didn't use a ton of weight because my wrists, forearms, and elbows were still sore from the Back workout I did two days prior. The higher reps felt good, and I still managed to move some decent weight. The pump was insane... I think more people should try sets of 20-30 reps. Don't be afraid. ;)

Hola Bola
09-15-08, 12:33 pm
Yesterdays ABC event went really well... Sly06 made the trip up from OK... only a 4 hr drive, no biggie right? Myself, Themostocles (Seth), striated_tri (Mike), and Carl got in a great chest/shoulder workout. Afterwards we hit up Chipotle for some tasty burritos.

We had a couple new faces, but the timing wasn't the best for alot of guys so there wasn't as big of a turnout as I'd hoped. I'll put more planning into next months ABC and make sure everyone gets plenty of advance notice.

Sorry, no pics/vids. My wife is on the Chiefs Cheerleading staff, and she took my camera to the game.

D-Bomb
09-15-08, 1:02 pm
[b]Good arm workout... very quick. I didn't use a ton of weight because my wrists, forearms, and elbows were still sore from the Back workout I did two days prior. The higher reps felt good, and I still managed to move some decent weight. The pump was insane... I think more people should try sets of 20-30 reps. Don't be afraid. ;)

holy hell for the workouts that im seeing here...absolutely breaking that gym down in every possible sense!!
i agree with the higher reps, although i tend to finish off only my bench press with 50 reps of about 40% of my 1 rep max. my chest is left looking full and pumped.

sly06
09-15-08, 2:19 pm
Yesterdays ABC event went really well... Sly06 made the trip up from OK... only a 4 hr drive, no biggie right? Myself, Themostocles (Seth), striated_tri (Mike), and Carl got in a great chest/shoulder workout. Afterwards we hit up Chipotle for some tasty burritos.

We had a couple new faces, but the timing wasn't the best for alot of guys so there wasn't as big of a turnout as I'd hoped. I'll put more planning into next months ABC and make sure everyone gets plenty of advance notice.

Sorry, no pics/vids. My wife is on the Chiefs Cheerleading staff, and she took my camera to the game.

It was awesome being able to lift with you and Seth yesterday!! I learned a lot and I can tell you today that the soreness is starting to set it. Driving back yesterday I would cramp every now and then. Whenever the next event is going on I will do my best to make it up. Like we talked would you mind if I crashed the day before or the night. Maybe get a workout in that day. Anyways, you are huge, and it was a pleasure meeting you and blasting the weights!

Fullback#35
09-15-08, 6:15 pm
Awesome workout, definately gettin some ideas to add to my workouts ! Keep it up bro !

Hola Bola
09-15-08, 10:01 pm
holy hell for the workouts that im seeing here...absolutely breaking that gym down in every possible sense!!
i agree with the higher reps, although i tend to finish off only my bench press with 50 reps of about 40% of my 1 rep max. my chest is left looking full and pumped.

Haha, thanks man. I definately go all out in the gym, and its nice to hear someone else who is a fan of high reps.

I saw this over on bb.com in DD's sig and I thought it was funny because its true... "Everybody wanna be a bodybuilder, but don't nobody want to lift moderate weight for high reps."


It was awesome being able to lift with you and Seth yesterday!! I learned a lot and I can tell you today that the soreness is starting to set it. Driving back yesterday I would cramp every now and then. Whenever the next event is going on I will do my best to make it up. Like we talked would you mind if I crashed the day before or the night. Maybe get a workout in that day. Anyways, you are huge, and it was a pleasure meeting you and blasting the weights!

Same here... I woke up sore this morning and its gotten worse as the day has progressed... I love that feeling though. It lets me know I did something.

It was great to meet you as well! For the next ABC event you are definately welcome to come up and make a weekend out of it. I've got plenty of room at my house and we could hit the gym twice for sure.


Awesome workout, definately gettin some ideas to add to my workouts ! Keep it up bro !

Thanks man... and I'm glad I could give you some new ideas. Let me know how it goes!

Hola Bola
09-15-08, 10:18 pm
9-14-08
Chest/Shoulders

30 sets in 80 minutes...

1. Incline DB Press
70's x 25
90's x 20
105's x 15
115's x 12
125's x 8
100's x 20
85's x 20

2. Plate Loaded Machine Dips
180 x 30
270 x 20
360 x 15
450 x 12
540 x 8 (6 plates/side)
450 x 15
360 x 20

3. 60 Degree Smith Incline Presses
135 x 30
185 x 25
225 x 15
225 x 15
185 x 20
185 x 20

4. DB Lateral Raises
35's x 20
45's x 20
55's x 12
40's x 20
30's x 25
---alternating with---
4. Machine Chest Flys
195 x 15
225 x 15
255 x 12
240 x 12
180 x 20

Good workout. Its been awhile since I did DB Incline Presses and they went suprisingly well. I started off light and it took a few sets before I got the hang of it... my body had forgotten how to balance the DB's, lol... Everything else went really well... my chest/shoulders were crazy pumped by the end!

sly06
09-15-08, 10:22 pm
You moved some heavy ass weight.... Those incline's were killer especially when you made us do more sets. Now try to stretch. Everytime I do it hurts like hell. LOL.

zanderfever
09-15-08, 11:36 pm
Hey, Hola. You realize your insane, right?

scals
09-16-08, 12:15 am
Hey, Hola. You realize your insane, right?

x2.

SizeMatters
09-16-08, 1:26 am
Hey, Hola. You realize your insane, right?

x3

Hola Bola
09-16-08, 9:18 am
You moved some heavy ass weight.... Those incline's were killer especially when you made us do more sets. Now try to stretch. Everytime I do it hurts like hell. LOL.

Haha, yeah... stretching doesn't feel so good right now, but I do it anyways!


Hey, Hola. You realize your insane, right?


x2.


x3

lol...

SizeMatters
09-16-08, 12:11 pm
so when do u plan on dieting?

and when i say dieting i mean shaving your beard, that is how u cut for summer no?

SDR
09-16-08, 1:11 pm
damn, Hola Bola your training looks solid as hell, high volume and heavy weights, the amount of sets you do - is that something you'd reccomend someone from the get-go? or I assume takes a few years to get up to that level.

im gona check your youtube to see if theres a video of you doin side laterals, curious of your form with those weights, they've built solid shoulders by the looks of it too

peace

Big C
09-16-08, 1:26 pm
Nice work bro. Seems like your strength just keeps increasing ...which is a good thing of course. Hope that shoulder is okay those things tend to linger...I just pop my Animal Flex and that seems to help a lot.

Big Wides
09-16-08, 1:37 pm
Hey, Hola. You realize your insane, right?

I wouldnt say that....he's just a freak thats all. Training is spot on as usual bro

WeeMan
09-16-08, 3:25 pm
hey man its always fun lookin at ur videos so i think im gonna start keepin up with your journey. your sessions...combined with the weight you use look insane!!

Reacher34
09-16-08, 3:27 pm
Hola, have you given up on squatting 405 for 20 reps?

Hola Bola
09-16-08, 11:03 pm
so when do u plan on dieting?

and when i say dieting i mean shaving your beard, that is how u cut for summer no?

I'm actually shaving tomorrow... I'm not happy about it but it has to be done.


damn, Hola Bola your training looks solid as hell, high volume and heavy weights, the amount of sets you do - is that something you'd reccomend someone from the get-go? or I assume takes a few years to get up to that level.

im gona check your youtube to see if theres a video of you doin side laterals, curious of your form with those weights, they've built solid shoulders by the looks of it too

peace

I don't think it would take years to get to that level, but I wouldn't recommend it to anyone just starting out.

Here's a vid of my side lateral form if you didn't already find it... http://www.youtube.com/watch?v=6vcvuCu91EY


Nice work bro. Seems like your strength just keeps increasing ...which is a good thing of course. Hope that shoulder is okay those things tend to linger...I just pop my Animal Flex and that seems to help a lot.

My strength is increasing in some areas... staying the same in others.

I'll definately continue to be cautious with my shoulder... like you said its one of those nagging injuries that never really goes away. I've learned to work around it... thats the best I can do.


I wouldnt say that....he's just a freak thats all. Training is spot on as usual bro

Thanks man.


hey man its always fun lookin at ur videos so i think im gonna start keepin up with your journey. your sessions...combined with the weight you use look insane!!

Glad to have you along.


Hola, have you given up on squatting 405 for 20 reps?

Its still a long term goal, but I'm not going to be attempting it any time soon.

Hola Bola
09-16-08, 11:22 pm
9-15-08
Back/Traps

28 sets in 70 minutes...

1. Rack Pulls (knee level, all reps deloaded)
225 x 12
315 x 10
405 x 8
495 x 6
585 x 4
610 x 1
495 x 8
405 x 15

2. Weighted Chins
BW x 15
+45 x 10
+45 x 10
+45 x 10
+45 x 10
+45 x 10
BW x 15
---alternating with---
2. Plated Loaded Shrugs
180 x 20
270 x 20
360 x 20
360 x 20
270 x 25
180 x 35

3. HS Iso Low Rows
2 plates/side x 25
3 plates/side x 20
4 plates/side x 20
3 plates/side x 30
---alternating with---
3. Weighted Hyperextensions
+45 x 20
+45 x 20
+45 x 20

Good workout... short and sweet. Rack pulls went really well... I've never gone over 600 before so that was cool. I almost went for a 2nd rep with 610, but it didn't feel right so I stopped while I was still ahead. A lower back injury is the last thing I need right now! Weighted chins and high reps shrugs were good thoug, and I finished off with some high rep HS rows and weighted hypers.

shizz702
09-16-08, 11:26 pm
Damn Blake good job brotha! You will get that 405x20 sooner or later, and you already hit it for 20 on a high box right? And what's this I'm reading about you shaving the beard lol?

Themostocles
09-16-08, 11:35 pm
I'm actually shaving tomorrow... I'm not happy about it but it has to be done.

Now I am alone in my beardliness. -T.

scals
09-16-08, 11:55 pm
610 is crazy man. Congrats.

sly06
09-17-08, 12:12 am
610 is amazing Blake!! You have to shave tomorrow. Where is all your strength going to go. LOL great workout and I have to see a pic of you without the beard. I don't even think you will look the same. LOL. Also, your going to leave Seth with the only one. Well Seth you better grow it out double the length to make up for Blake.

Themostocles
09-17-08, 2:10 am
610 is amazing Blake!! You have to shave tomorrow. Where is all your strength going to go. LOL great workout and I have to see a pic of you without the beard. I don't even think you will look the same. LOL. Also, your going to leave Seth with the only one. Well Seth you better grow it out double the length to make up for Blake.

I got to shave mine off too in a week or two. I got a wedding, and apparently I am not presentable enough as is lol. -T.

Lethal_Banana
09-17-08, 10:09 am
I got to shave mine off too in a week or two. I got a wedding, and apparently I am not presentable enough as is lol. -T.

Yeah, tell me about it. My girl forced me to shave mine off too! And I thought it fit so well!

Oh, and Hola. Man, you are such an inspiration to me! Some days ago I read through all your old threads at BB.com from 2005 up till this one, and man. It's totally great what you have accomplished! And you keep saying how important diet is which has made me take a second look at mine.Keep up the insane work and I'm sure you'll reach all your goals ;)

Cheers,
LB

Hola Bola
09-17-08, 10:45 am
Damn Blake good job brotha! You will get that 405x20 sooner or later, and you already hit it for 20 on a high box right? And what's this I'm reading about you shaving the beard lol?

Yep, I've already hit it on a box, but full freeweight squats are a whole different animal.

I have to shave the beard for a job interview.


Now I am alone in my beardliness. -T.

Wear it proudly!


610 is crazy man. Congrats.

Thanks man.


610 is amazing Blake!! You have to shave tomorrow. Where is all your strength going to go. LOL great workout and I have to see a pic of you without the beard. I don't even think you will look the same. LOL. Also, your going to leave Seth with the only one. Well Seth you better grow it out double the length to make up for Blake.

Haha, I'll put up some new pics/vids after I shave, but you're right, I look totally different without it.


Yeah, tell me about it. My girl forced me to shave mine off too! And I thought it fit so well!

Oh, and Hola. Man, you are such an inspiration to me! Some days ago I read through all your old threads at BB.com from 2005 up till this one, and man. It's totally great what you have accomplished! And you keep saying how important diet is which has made me take a second look at mine.Keep up the insane work and I'm sure you'll reach all your goals ;)

Cheers,
LB

Thanks alot man. Diet is definately one of the most important factors in this game.

js71474
09-17-08, 11:01 am
You still got some impressive stuff going on here!! The weights you throw around are insane, 610 x 2 next time no doubt! Hate to hear you gotta lose the beard, good thing you can always grow it back. My wife has been on me to shave but I'm gonna stall as long as I can haha! Great work Hola!!

shizz702
09-17-08, 11:23 am
Damn man I can't believe you had to shave the beard! That shit looked awesome lol! Are you gonna grow it back? And do you think box squats are harder than regular squats or does that all depend on the depth of the box? And what's your current record of reps on full squats with 405?

Firedrake
09-17-08, 3:37 pm
I got to shave mine off too in a week or two. I got a wedding, and apparently I am not presentable enough as is lol. -T.

I'm lucky; my fiancee really likes my beard -- in fact, when I didn't shave for a couple of weeks last year after the surgery, she decided she like the full beard rather than the goatee!

Firedrake
09-17-08, 3:40 pm
9-15-08
Back/Traps

28 sets in 70 minutes...
*snip*

Good workout... short and sweet. Rack pulls went really well... I've never gone over 600 before so that was cool. I almost went for a 2nd rep with 610, but it didn't feel right so I stopped while I was still ahead. A lower back injury is the last thing I need right now! Weighted chins and high reps shrugs were good thoug, and I finished off with some high rep HS rows and weighted hypers.

Day-umn -- that's some serious iron; I'm glad you're being careful with the low back. You'll find I'm kind of repetitive about lifters taking care of theirs, because of what I had to go through -- and my problems weren't even from weightlifting! You are seriously inspiring me for my back day tomorrow.

Hola Bola
09-19-08, 8:49 pm
You still got some impressive stuff going on here!! The weights you throw around are insane, 610 x 2 next time no doubt! Hate to hear you gotta lose the beard, good thing you can always grow it back. My wife has been on me to shave but I'm gonna stall as long as I can haha! Great work Hola!!

Thanks man... and don't give in to her!!!


Damn man I can't believe you had to shave the beard! That shit looked awesome lol! Are you gonna grow it back? And do you think box squats are harder than regular squats or does that all depend on the depth of the box? And what's your current record of reps on full squats with 405?

I might grow it back... it depends on whether or not I get this job.

It depends on the height of the box... try out some different depths and you'll quickly see how the difficulty changes. The most full reps I've done with 405 in one set is 8... I've got some work to do to get to 20.


I'm lucky; my fiancee really likes my beard -- in fact, when I didn't shave for a couple of weeks last year after the surgery, she decided she like the full beard rather than the goatee!

Haha, nice! My wife liked it at first, but once it started to get long she changed her mind.


Day-umn -- that's some serious iron; I'm glad you're being careful with the low back. You'll find I'm kind of repetitive about lifters taking care of theirs, because of what I had to go through -- and my problems weren't even from weightlifting! You are seriously inspiring me for my back day tomorrow.

I feel ya... I strained my lower back earlier this summer and could barely get out of bed for 3-4 days. I really thought I'd messed it up bad, but the X-rays were fine and after a few days it started to feel better.

Hola Bola
09-20-08, 3:20 pm
9-17-08
Legs

28 sets in 75 minutes...

1. Squats (warmup)
135 x 30
225 x 20
---alternating with---
1. BW Walking Lunges
50 steps
50 steps

2. 45 Degree Leg Press (not counting sled)
200 x 30
400 x 25
580 x 20
670 x 20
760 x 20
850 x 20
940 x 20
1030 x 20
]1120 x 15 - (16 45's + 4 100lb plates)
940 x 20
760 x 30
580 x 40

3. Lying Leg Curls
180 x 20
200 x 20 (stack)
200 x 20
200 x 20
200 x 20
180 x 20
---alternating with---
3. Machine Donkey Calf Raises
285 x 50 (stack)
285 x 50
285 x 50
285 x 50
285 x 50
285 x 50

Good workout... I slammed my right knee into the water spout in my bathtub not too long ago and my knee has been extremely sore, almost to the point of painful, especially during squats. I added in some bodyweight lunges at the beginning hoping it would help it warm/loosen up. With my knee sleeves on, leg press doesn't bother it at all, so I was still able to go heavy and work the ole' quads pretty hard.

WeeMan
09-20-08, 4:01 pm
hey man, thats ALOT of sets! you must have to blast through them. what job are you going for?

zanderfever
09-20-08, 6:45 pm
I hate those "injuries" where you just walk into something and it hurts for way to long. Nice job with the workout. Impressive leg presses and everything else. Anything repped all the way to 30 is impressive.

SizeMatters
09-20-08, 7:17 pm
I hate those "injuries" where you just walk into something and it hurts for way to long. Nice job with the workout. Impressive leg presses and everything else. Anything repped all the way to 30 is impressive.

x2

Hola Bola
09-21-08, 3:16 pm
hey man, thats ALOT of sets! you must have to blast through them. what job are you going for?

Thanks man. I interviewed at a local fire department. Alot of people have applied for it, and they're only hiring a couple, so it would be huge for me if I got one of the spots.


I hate those "injuries" where you just walk into something and it hurts for way to long. Nice job with the workout. Impressive leg presses and everything else. Anything repped all the way to 30 is impressive.


x2

I know... it sucks. I can add that to my slowly growing list of nagging injuries. Hopefully it won't be a long term thing though.

Maiden69
09-21-08, 5:58 pm
Thanks man. I interviewed at a local fire department. Alot of people have applied for it, and they're only hiring a couple, so it would be huge for me if I got one of the spots.


Good luck with the Job!

Fullback#35
09-21-08, 6:26 pm
thats a hell of a back workout man, need to rememeber and add in the hypers when i do my new workout.

thats some serious iron ur shifting on the rack pulls too, do u or have u ever combined rack pulls and deads?

shizz702
09-21-08, 6:46 pm
Sick workouts as usual brotha!

Good luck with the job. I can't think of one reason why they wouldn't hire you, you're in phenemonal shape, and have a pretty impressive resume' with your military experience, and on top of all that you even shaved the beard! Lol so they got to give you the job!

Anyways man the big ABC event is only a week away bro, can't wait to train with you again! I'll be seeing you at the expo too!

Hola Bola
09-22-08, 12:49 pm
Good luck with the Job!

Thanks man... I'll let you guys know when I hear something.


thats a hell of a back workout man, need to rememeber and add in the hypers when i do my new workout.

thats some serious iron ur shifting on the rack pulls too, do u or have u ever combined rack pulls and deads?

I like to add hypers to the end of my back workouts AND my leg workouts... they hit lower back more if you've already done a bunch of back stuff, but I feel them more in my hams after a hard leg workout. They're one of those multi-purpose exercises.

How would you combine rack pulls and deads?


Sick workouts as usual brotha!

Good luck with the job. I can't think of one reason why they wouldn't hire you, you're in phenemonal shape, and have a pretty impressive resume' with your military experience, and on top of all that you even shaved the beard! Lol so they got to give you the job!

Anyways man the big ABC event is only a week away bro, can't wait to train with you again! I'll be seeing you at the expo too!

Thanks buddy. I like your reasoning... hopefully they'll see it the same way.

For sure man! I'm flying into Vegas on thursday at 12:30!

Hola Bola
09-22-08, 12:50 pm
9-18-08
Biceps/Triceps/Abs

39 sets in 85 minutes...

1. BW Dips
30
30
---alternating with---
1. BW Chins
20
20

2. Overhead DB Extensions
70 x 30
85 x 25
100 x 20
115 x 15
130 x 12
140 x 10
150 x 10
125 x 20
---alternating with---
2. DB Curls
40's x 15
50's x 12
60's x 10
70's x 8
80's x 10 (hammer)
75's x 8
65's x 12
55's x 15
---alternating with---
2. V-Ups
25
25
25
25
25
25
25

3. EZ Bar Curls
75 x 15
75 x 15
75 x 12
75 x 12
75 x 10
---alternating with---
3. V-Bar Cable Pressdowns
200 x 20 (stack)
245 x 15 (stack+45)
245 x 15
245 x 15
200 x 25

4. BW Dips
40
---alternating with---
4. BW Chins
15

Great workout... I had an insane pump going by the end. Curls were strong, and I finally managed to hit 10 reps with the 150 on OH DB ext's... I started very light with high reps to make sure my elbows were warmed up, and everything felt good. I haven't done EZ bar Spider curls in awhile... I need to remember to do those more often!

Fullback#35
09-22-08, 12:56 pm
Hypers will help with football core workouts aswell for myself.

what i meant was do you do both Rack Pulls and Deads in your back workouts or one or the other?

Hola Bola
09-22-08, 1:01 pm
Hypers will help with football core workouts aswell for myself.

what i meant was do you do both Rack Pulls and Deads in your back workouts or one or the other?

Gotcha... I only do one or the other... sometimes neither.

WeeMan
09-22-08, 3:14 pm
Thanks man. I interviewed at a local fire department. Alot of people have applied for it, and they're only hiring a couple, so it would be huge for me if I got one of the spots.


that is cool! i tried out to be a fireman once. i hope you get it man, it soudns liek a great job!
doesnt it also come with free gym access?? ;)

sly06
09-22-08, 3:22 pm
My god Blake!!! Destroyed your legs and arms....Just be sure you don't sign back into the Army because they won't know what to do with those guns. LOL

Firedrake
09-22-08, 3:38 pm
9-18-08
Biceps/Triceps/Abs

39 sets in 85 minutes...
*snip*

Great workout... I had an insane pump going by the end. Curls were strong, and I finally managed to hit 10 reps with the 150 on OH DB ext's... I started very light with high reps to make sure my elbows were warmed up, and everything felt good. I haven't done EZ bar Spider curls in awhile... I need to remember to do those more often!

I can believe you had an insane pump -- how do they feel NOW?

That's some amazing fucking work, from this end!

'drake

Maiden69
09-22-08, 8:42 pm
[b]150 x 10


HOLY SHIT MAN!!! that is insane!

Hola Bola
09-22-08, 10:25 pm
that is cool! i tried out to be a fireman once. i hope you get it man, it soudns liek a great job!
doesnt it also come with free gym access?? ;)

Haha, I don't know about free gym access, but most fire stations have small gym setups that guys use while their on duty.


My god Blake!!! Destroyed your legs and arms....Just be sure you don't sign back into the Army because they won't know what to do with those guns. LOL

lol... good one!


I can believe you had an insane pump -- how do they feel NOW?

That's some amazing fucking work, from this end!

'drake

They feel SORE now... especially my triceps. I don't usually do OH DB ext's first in my arm workout, but it was a good change of pace.


HOLY SHIT MAN!!! that is insane!

Thanks man.

Hola Bola
09-23-08, 11:29 am
9-20-08
Back/Traps

33 sets in 85 minutes...

1. Bent T-Bar Rows
90 x 20
135 x 15
180 x 12
225 x 10
225 x 10
225 x 10
180 x 20

2. Chest Supported T-Bar Rows
90 x 20
135 x 15
180 x 12
135 x 20

3. 1 Arm HS Leg Press Row
105 x 15
155 x 12
195 x 10
245 x 10
195 x 15
---alternating with---
3. 1 Arm Assisted Hammer Chins
BW-150 x 15
BW-135 x 12
BW-120 x 10
BW-135 x 12
BW-150 x 15

4. DB Shrugs
90's x 20
110's x 15
130's x 15
150's x 12
120's x 20
---alternating with---
4. Underhand Lat Pulldowns
225 x 12
255 x 10
285 x 8
240 x 12

5. 1 Arm Bent Rear DB Raises
40's x 15
45's x 15
50's x 15

Good back workout... nothing crazy weight-wise though. I decided to switch it up a bit and did a couple exercises I don't normally do. Going from the bent t-bar rows to the chest supported version was interesting... that combo hit my back hard. Everything else went well too.

scals
09-23-08, 3:48 pm
Another solid day bro. 150s on shrugs is awesome.

Firedrake
09-23-08, 5:19 pm
I'd like to see that one-arm HS leg press row -- how the (bleep) do you do that?!

Nice workout, though -- real nice.

Hola Bola
09-23-08, 9:07 pm
Another solid day bro. 150s on shrugs is awesome.

Thanks man!


I'd like to see that one-arm HS leg press row -- how the (bleep) do you do that?!

Nice workout, though -- real nice.

Haha, its hard to explain, but basically you're holding onto the bar that you load the plates onto, standing off to the side, and rowing. I guess it would be similar to a 1 arm DB row as far as the set-up and angle, but it feels really smooth and doesn't put much stress on your lower back.

Hola Bola
09-23-08, 9:37 pm
9-21-08
Chest/Shoulders

34 sets in 90 minutes...

1. Incline DB Press
65's x 25
75's x 20
85's x 20
95's x 20
105's x 15
115's x 12
100's x 20
80's x 30

2. Weighted Dips
20 (BW)
15 (+45)
12 (+90)
13 (+135)
20 (+90)
25 (+45)
35 (BW)

3. HS Incline Presses
100 x 25
190 x 20
280 x 15 (3 p/s)
280 x 15
280 x 15
280 x 15
280 x 15
190 x 35

4. BTB 1 Arm Cable Lateral Raises
40 x 15/15
50 x 15/15
60 x 12/12
50 x 15/15
40 x 20/20
---alternating with---
4. Machine Chest Flys
210 x 15
225 x 12
240 x 10
210 x 15
180 x 20

Great workout... I was happy with the way my shoulders felt during Incline DB presses, but I kept the reps high and did alot of warmup sets just to be on the safe side. Weighted dips went well... I've never done that many reps before with 3 plates. After that it was all about the pump... high rep HS inclines were killer, and the BTB cable laterals and machine chest flies finished the workout off nicely.

Hola Bola
09-24-08, 11:13 am
9-22-08
Legs

35 sets in 70 minutes...

1. HS Iso Leg Press
195 x 20
285 x 15
375 x 12
375 x 12
285 x 20
---alternating with---
1. BB SLDL's
135 x 20
185 x 20
225 x 20
225 x 20
225 x 20
---alternating with---
1. Donkey Calf Raises
285 x 50 (stack)
330 x 40 (stack+45)
330 x 40
330 x 40
330 x 40
330 x 40
---alternating with---
1. BW Walking Lunges
50 steps
50 steps
50 steps
50 steps
50 steps
---alternating with---
1. Lying Leg Curls
170 x 20
200 x 15 (stack)
225 x 15 (stack+25)
225 x 15
200 x 20
---alternating with---
1. Single Leg Machine Calf Raises
135 x 20/20
135 x 20/20
135 x 20/20
135 x 20/20
135 x 20/20
---alternating with---
1. Weighted Hypers
+45 x 20
+45 x 20
+45 x 20
+45 x 20
+45 x 20

Intense workout... one giant set of 7 exercises, 5 sets each. Rest was almost non-existant... I went from one machine to the next, barely pausing enough to catch my breath. Before the 5th circuit I had to stop for minute or two though... I was extremely close to throwing up at that point. The order in which I did the exercises was perfect though... I was able to go from exercise to exercise and not have it hurt my strength levels at all. My knee felt alot better today too... hopefully I'll be able to go heavy again next time and not worry about it.

sly06
09-24-08, 11:39 am
I swear Blake you are a monster!!!! I wish I could make the ABC but I have a friend of mine coming into OKC at noon that day. Sorry that I won't be able to make it, but hopefully the next one.

Big C
09-24-08, 2:40 pm
What an insane circuit bro...my question is how do you prevent someone stealing one of the many machines you need to use. People at my gym just seem to jump in when they please and don't ask to work in.

But a very solid workout there you put together. Your legs will thank you later.

scals
09-24-08, 7:48 pm
Another sick workout.

Firedrake
09-24-08, 8:31 pm
Well, no one can accuse you of not having any stamina!

Damn, that's impressive!

'drake

Reacher34
09-24-08, 8:52 pm
What an insane circuit bro...my question is how do you prevent someone stealing one of the many machines you need to use. People at my gym just seem to jump in when they please and don't ask to work in.

But a very solid workout there you put together. Your legs will thank you later.

That is exactly what I was thinking. People at my gym always seem to find what I'm using in my super-/tr-/giant-sets and just sit there resting. I think I'm cursed. I've resorted to leaving my gym bag or water bottle right on the seat so that people know it's being used and I'm coming back soon. Still doesn't work sometimes.....

Anyway, great workout Hola. Very inspiring and nice to see the ingenuity and variety in your workouts.

Hola Bola
09-24-08, 11:26 pm
I swear Blake you are a monster!!!! I wish I could make the ABC but I have a friend of mine coming into OKC at noon that day. Sorry that I won't be able to make it, but hopefully the next one.

No problem man... I'll let you know when the next one is for sure!


What an insane circuit bro...my question is how do you prevent someone stealing one of the many machines you need to use. People at my gym just seem to jump in when they please and don't ask to work in.

But a very solid workout there you put together. Your legs will thank you later.

Haha... good question! For one, my gym usually isn't too busy when I go (early afternoon) so theres not a big demand for equipment. Second, I know most everyone there, and they know I'm cool with them working in on a machine as long as I get to use it when its my turn. If they don't notice or care, all it takes is walking up to them and going "You mind if I work in?" If you do it right after they finish their set, even if they were planning on sitting there and resting, 99.9% of the time they will be like "No problem! Here you go!" and get out of the way.


Another sick workout.

Thanks man!


Well, no one can accuse you of not having any stamina!

Damn, that's impressive!

'drake

lol... I think my muscular endurance levels are probably more impressive than my strength levels. I guess thats what happens to you when you do alot of circuits and high reps.


That is exactly what I was thinking. People at my gym always seem to find what I'm using in my super-/tr-/giant-sets and just sit there resting. I think I'm cursed. I've resorted to leaving my gym bag or water bottle right on the seat so that people know it's being used and I'm coming back soon. Still doesn't work sometimes.....

Anyway, great workout Hola. Very inspiring and nice to see the ingenuity and variety in your workouts.

Just ask them if they're using it or if you can work in... most people don't have a problem with it. The gym bag/water bottle trick works sometimes, but I think some people view it as a challenge, lol...

Hola Bola
09-30-08, 2:09 pm
Some pics from my Olympia trip...

http://i250.photobucket.com/albums/gg245/bskola/Olympia/104_0271.jpg

http://i250.photobucket.com/albums/gg245/bskola/Olympia/104_0274.jpg

http://i250.photobucket.com/albums/gg245/bskola/Olympia/104_0279.jpg

http://i250.photobucket.com/albums/gg245/bskola/Olympia/104_0280.jpg

http://i250.photobucket.com/albums/gg245/bskola/Olympia/104_0282.jpg

Hola Bola
09-30-08, 2:10 pm
Olympia pics continued...

Me and Frank McGrath hitting arms...

http://i145.photobucket.com/albums/r217/er1994/Olympia%202008/Olympia2008011-1.jpg

Me and a big guy at the gym... I forget his name...

http://i145.photobucket.com/albums/r217/er1994/Olympia%202008/Olympia2008020-1.jpg

Group pic from Sunday's ABC...

http://i250.photobucket.com/albums/gg245/bskola/Olympia/104_0284.jpg

Group pic from Thursday's mini-ABC...

http://i250.photobucket.com/albums/gg245/bskola/Olympia/104_0270.jpg

More pics here...

http://forum.animalpak.com/showthread.php?t=20933

and here...

http://forum.animalpak.com/showthread.php?t=20906

jer
09-30-08, 7:40 pm
Damn bro, you are one intense SOB.

Looking good in those pix. Arms with Frank, pretty cool.

Keep killing it in the gym.

Hola Bola
09-30-08, 8:03 pm
Damn bro, you are one intense SOB.

Looking good in those pix. Arms with Frank, pretty cool.

Keep killing it in the gym.

Thanks man... will do. Training arms with Frank was a great experience... he incorporates alot of intensity stuff like drop sets, down the rack, etc... it was cool to try out some different things that I don't normally do.

shortstack
09-30-08, 10:51 pm
Hey Bro, thanks for hooking up with me in Vegas. It was really cool to get a chance to workout with you, although dragging my bags around after that back w/o sucked.

If you're even in town let me know and well hit it again.

See ya soon,
Jeremy

Ogre
09-30-08, 11:13 pm
That guy whos name you cant remeber is Branden Ray

Hola Bola
10-01-08, 7:38 pm
Hey Bro, thanks for hooking up with me in Vegas. It was really cool to get a chance to workout with you, although dragging my bags around after that back w/o sucked.

If you're even in town let me know and well hit it again.

See ya soon,
Jeremy

It was good to meet and lift with you as well. Hahaha, yeah... I know what you mean about dragging the bags around... my traps were sooooo sore after that workout. I will definately let you know the next time I'm up in your neighborhood!


That guy whos name you cant remeber is Branden Ray

Yep thats him. Thanks!

Hola Bola
10-01-08, 7:40 pm
9-30-08
Legs

32 sets in 90 minutes...

1. Squats (warmups)
135 x 25
225 x 20
315 x 12

2. 45 Degree Leg Press
8 plates x 30
12 plates x 25
16 plates x 20
20 plates x 20
22 plates x 17 - http://www.youtube.com/watch?v=IuwTNYRdrY8
18 plates x 30
14 plates x 50


3. Walking BB Lunges
135 x 20 steps
135 x 20 steps
135 x 20 steps
135 x 20 steps
---alternating with---
3. HS Iso Leg Press
285 x 15
375 x 12
375 x 12
285 x 20

4. Donkey Calf Raises
285 x 50 (stack)
330 x 40 (stack+45)
330 x 40
330 x 40
330 x 40
---alternating with---
4. Lying Leg Curls
200 x 20 (stack)
225 x 15 (stack+25)
225 x 15
225 x 15
225 x 15
---alternating with---
4. BW Walking Lunges
50 steps
50 steps
50 steps
50 steps

Great workout. I was able to squat up to 3 plates without my knee bothering me at all, although I used a wider stance than I normally do. That seemed to help. Leg press went well... I wanted 20 reps but my legs felt like they were about to give out. 22 plates is the same amount I used a little over a year ago and only got 6 reps with. Walking BB lunges alternated with the HS iso leg press was tough, but I still had enough gas to finish strong on calf raises, leg curls, and MORE walking lunges, lol... can you tell I like lunges?

Elite
10-01-08, 8:06 pm
You have a very rythmic motion in most of your lifts, by which i mean as you come up for the positive, you do a 1-2 at the end of each rep, then back down again. That is some leg session, congrats on the +11 reps on the leg press.

Hola Bola
10-01-08, 8:29 pm
You have a very rythmic motion in most of your lifts, by which i mean as you come up for the positive, you do a 1-2 at the end of each rep, then back down again. That is some leg session, congrats on the +11 reps on the leg press.

Thanks man. I try to get in a steady rhythm during most of my sets... it helps me stay focused.

Firedrake
10-01-08, 8:30 pm
Day-umn, that's some serious leg shit. Mind you, why'd you keep looking at the camera? I bet you'd've gotten that 20 if you'd been paying attention <grin, duck and run . . .>.

Seriously -- great work!

'drake

Ogre
10-01-08, 8:40 pm
Day-umn, that's some serious leg shit. Mind you, why'd you keep looking at the camera? I bet you'd've gotten that 20 if you'd been paying attention <grin, duck and run . . .>.

Seriously -- great work!

'drake

My guess, looking at the mirror to watch his form.

Hola Bola
10-01-08, 8:42 pm
Day-umn, that's some serious leg shit. Mind you, why'd you keep looking at the camera? I bet you'd've gotten that 20 if you'd been paying attention <grin, duck and run . . .>.

Seriously -- great work!

'drake

I wasn't looking at the camera, lol... I was watching my knees in the mirror to make sure I was coming down far enough. I'll get 20 next time.


My guess, looking at the mirror to watch his form.

You are correct.

D-Bomb
10-02-08, 7:07 am
Awesome pictures, guys are looking like some big mofo's.

B Con
10-02-08, 7:17 am
I fucking hate lunges but my how they work. Great work as always Hola. Looking forward to the Ah-nold.

ForearmFreak
10-02-08, 10:26 am
Great work on your leg day Hola. And yes you really do love lunges!! Great pics from the O. looked like an intense session with Wrath! He's prolly a monster in person! Since you like lunges so much ever try reverse lunges on a smith?

Hola Bola
10-02-08, 11:46 am
Awesome pictures, guys are looking like some big mofo's.

Definately... there were some huge dudes there.


I fucking hate lunges but my how they work. Great work as always Hola. Looking forward to the Ah-nold.

Haha, yeah... they might not be much fun, but they do work well.


Great work on your leg day Hola. And yes you really do love lunges!! Great pics from the O. looked like an intense session with Wrath! He's prolly a monster in person! Since you like lunges so much ever try reverse lunges on a smith?

Thanks man... he is definately a monster in person... all the Animals are. I've never tried reverse lunges on a smith... I might have to give it a shot though.

sly06
10-02-08, 12:23 pm
Looks like you had a blast Blake!!! Really wish I could make it to the ABC but hopefully the next one I can.

shizz702
10-02-08, 12:55 pm
Man bro I wish I could have made it up there. Don't know if you saw in my journey, but I was supposed to have that day off from work, and of all days we had a guy quit that day, and I ended up having to work anyway. Oh well, hopefully I'll see you out here again sometime. Glad to see you guys had a good time.

ahming88
10-06-08, 10:17 am
Group pic from Sunday's ABC...

http://i250.photobucket.com/albums/gg245/bskola/Olympia/104_0284.jpg

Group pic from Thursday's mini-ABC...

http://i250.photobucket.com/albums/gg245/bskola/Olympia/104_0270.jpg

Hola Bola, im wondering whats your arm measurement? damn you fit into those animal shirts nicely. What size you wore for those shirts?

anyway, looking jacked with the fellow Animal crews at the expo! keep this log going man.

sly06
10-06-08, 11:20 am
Hola Bola, im wondering whats your arm measurement? damn you fit into those animal shirts nicely. What size you wore for those shirts?

anyway, looking jacked with the fellow Animal crews at the expo! keep this log going man.

From seeing him in person and workout out with him I would guess his arms are well into 19 or even 20. His legs though....those are huge

Hola Bola
10-06-08, 12:37 pm
Looks like you had a blast Blake!!! Really wish I could make it to the ABC but hopefully the next one I can.

It was a great time... hopefully you'll be able to make it back up sometime soon!


Man bro I wish I could have made it up there. Don't know if you saw in my journey, but I was supposed to have that day off from work, and of all days we had a guy quit that day, and I ended up having to work anyway. Oh well, hopefully I'll see you out here again sometime. Glad to see you guys had a good time.

No big deal man... shit happens. I'll definately let you know the next time I'm out your way though.


Hola Bola, im wondering whats your arm measurement? damn you fit into those animal shirts nicely. What size you wore for those shirts?

anyway, looking jacked with the fellow Animal crews at the expo! keep this log going man.

Thanks man... my arms are ~18.5"... I wear either L or XL's... the L's are starting to get a little too tight.


From seeing him in person and workout out with him I would guess his arms are well into 19 or even 20. His legs though....those are huge

Hopefully I'll get the up over 19" soon... 20's are a looong ways off though, lol...

zanderfever
10-06-08, 12:41 pm
Saw the video on MD. Hola, you were dwarfed by Wrath, haha! In all seriousness though, you were looking pretty good. Way to rep Animal

Hola Bola
10-06-08, 12:49 pm
Saw the video on MD. Hola, you were dwarfed by Wrath, haha! In all seriousness though, you were looking pretty good. Way to rep Animal

Thanks man. Yeah... he's got about 50lbs on me, lol...

Hola Bola
10-06-08, 1:19 pm
10-1-08
Back/Traps

30 sets in 80 minutes...

1. Supported Wide Grip T-Bar Rows
45 x 25
90 x 20
135 x 15
180 x 12
225 x 10 (5 plates)
205 x 12
180 x 15
135 x 20

2. Wide Hammer Grip Lat Pulldowns
225 x 12
255 x 10
285 x 8
270 x 10
240 x 12
---alternating with---
2. Plate Loaded Machine Shrugs
180 x 20
270 x 20
360 x 15
410 x 12
360 x 16
270 x 25

3. Close Hammer Grip Seated Cable Rows
180 x 20
210 x 15
240 x 12
270 x 10
300 x 8 (stack)
255 x 12

4. Underhand "Lat Flexor" Pulldowns
285 x 15 (stack)
285 x 15
285 x 12
285 x 12
285 x 12

Good workout... strength and endurance were both good. Pretty basic exercise selection... but my back and traps were sore for a few days after this workout.

10-3-08
Chest/Shoulders/Calves

30 sets in 90 minutes...

1. Incline DB Press
70's x 30
80's x 25
90's x 20
100's x 20
110's x 15
95's x 20
80's x 20

2. Plate Loaded Dip Machine
180 x 25
270 x 20
360 x 15
450 x 12
360 x 20
---alternating with---
2. Smith Machine Calf Raises
225 x 25
315 x 25
405 x 25
455 x 25
405 x 25 - 315 x 25 - 225 x 25 (dropset)

3. 60 Degree Smith Incline Press
135 x 30
185 x 25
225 x 20
185 x 10-10-10-10-10-10-10-10-10-10 ('crazy 10's')

4. BTB 1 Arm Cable Lateral Raises
50 x 15/15
50 x 15/15
50 x 15/15
50 x 15/15
---alternating with---
4. Machine Chest Flys
195 x 15
225 x 12
255 x 10
210 x 15

5. DB Lateral Raises
45's x 10 - 40's x 10 - 35's x 10 - 30's x 10 - 25's x 10 - 20's x 10 - 15's x 10 (down the rack dropset)

Great workout... DB incline presses went well again... as long as I keep the reps high they don't seem to bother my shoulders. I threw some calves in for the hell of it... your calves can't ever be big enough right? One of the big things I noticed about how the big guys in Vegas trained was that they all liked to incorporate intensity techniques such as drop sets. I added some into this workout and it felt good. FYI - 'Crazy 10's' are something I made up where you pick a weight you can do at least 20 reps with and proceed to do sets of 10 reps with 10 deep breaths in between each set. The goal is 10 sets of 10. Give it a shot sometime... but be ready for the pain. Its not that much fun, lol...

sly06
10-06-08, 2:19 pm
And you wonder why you are sore...hmmmm? Well I bet it is because you do a shit ton of weight with high reps!! Great workouts and I don't think the crazy ten's will be much fun.

Ragnar13
10-06-08, 4:30 pm
Awesome workout! 80 minutes, 30 sets- defiantely no need for cardio! You are moving!

Hola Bola
10-06-08, 10:55 pm
And you wonder why you are sore...hmmmm? Well I bet it is because you do a shit ton of weight with high reps!! Great workouts and I don't think the crazy ten's will be much fun.

Haha, you might have a point! The next time you come up here we'll do some crazy 10's... you'll like them!


Awesome workout! 80 minutes, 30 sets- defiantely no need for cardio! You are moving!

Very true... at the pace I go and by alternating exercises I work up quite a sweat... I definately don't have a need for cardio. I think more people should train that way.

Hola Bola
10-06-08, 10:56 pm
10-5-08
Biceps/Triceps/Abs

36 sets in 85 minutes...

1. BW Dips
30
30
---alternating with---
1. BW Chins
20
20

2. Smith Machine CGBP
135 x 30
185 x 25
225 x 20
275 x 15
315 x 10
275 x 15
225 x 30
---alternating with---
2. EZ Bar Curls
70 x 15
90 x 12
110 x 10
130 x 8
150 x 5
110 x 15

3. Overhead DB Extensions
90 x 20
110 x 15
125 x 12
140 x 10
150 x 10
120 x 20
---alternating with---
3. Low Cable Curls
120 x 15
140 x 15
160 x 12
180 x 12
200 x 10 (stack)
180 x 10 - 150 x 10 - 120 x 10 (dropset)
---alternating with---
3. Decline Sit-Ups
25
25
25
25
25

4. BW Dips
40
---alternating with---
4. BW Chins
20

Great workout. Everything went really well... I felt strong on every exercise and my endurance was good too. I was suprised that I was able to use the 150lb db for OH ext's after hitting CGBP. Normally if I do it as my 2nd tricep exercise I'm too fatigued to go that heavy... must be the Intra-Aid!

Firedrake
10-06-08, 11:33 pm
Geez! Are you leaving puddles of sweat in your wake? That's an amazing volume in that amount of time!

Congrats!

'drake

Big C
10-07-08, 11:38 am
Ahhhh Guns...my favorite workout. Way to hit it hard bro. I agree with you I have noticed an increase in strength/endurance since starting Intra-Aid. Don't belive it is placebo either.

Lookin' large in the Vegas ABC video. Never one to disappoint.

CCS77
10-08-08, 9:09 pm
Great Pics buddy!

I've been working out with Hola for a while now, his always something new training style and intensity during training push me to the limit every time. I've blown up trying to follow in this guys footsteps over the last few months.

Thanks for everything Blake!

Ragnar13
10-08-08, 10:07 pm
Great workout. Damn impressive.

Pizzalamp
10-08-08, 10:12 pm
Hola-you were looking impressive in the abc video and the pix
and these past workouts are insane! i dont get how u can do so many reps in calves w/ such heavy weight-your endurance fibers are crazy...way to motivate!

hey how was it organizing your food at the arnold? did u bring food with u or something?

jer
10-09-08, 3:31 pm
Quad shot... reppin' ANIMAL...

http://img266.imageshack.us/img266/9608/holaquads31308yn2.jpg
]

Damn bro. I just came across these pix. Killer freakin quads brother. Very impressive.

D-Bomb
10-09-08, 4:28 pm
Heavy Squats + milk man...thats the method...haha

Hola Bola
10-10-08, 9:44 pm
Geez! Are you leaving puddles of sweat in your wake? That's an amazing volume in that amount of time!

Congrats!

'drake

Yep. I'm drenched in sweat after every workout I do.


Ahhhh Guns...my favorite workout. Way to hit it hard bro. I agree with you I have noticed an increase in strength/endurance since starting Intra-Aid. Don't belive it is placebo either.

Lookin' large in the Vegas ABC video. Never one to disappoint.

Thanks man... and I agree with you about Intra-Aid. Every workout it seems to help me more and more. I can't imagine training without it anymore!


Great Pics buddy!

I've been working out with Hola for a while now, his always something new training style and intensity during training push me to the limit every time. I've blown up trying to follow in this guys footsteps over the last few months.

Thanks for everything Blake!

No problem buddy... I'm happy to help. Its rare to find a lifting partner who is as serious about training as I am!


Great workout. Damn impressive.

Thanks bro.


Hola-you were looking impressive in the abc video and the pix
and these past workouts are insane! i dont get how u can do so many reps in calves w/ such heavy weight-your endurance fibers are crazy...way to motivate!

hey how was it organizing your food at the arnold? did u bring food with u or something?

Idk why I can do such high reps with calves either... its not that I use half-ROM on them or anything... they just don't get tired.

It wasn't that hard to get in meals at the Arnold... I brought a jar of natty pb and individual baggies of Intra-Aid, whey, and torrent... plus there were protein bars available at the booth for us. I didn't miss any meals. ;)


Damn bro. I just came across these pix. Killer freakin quads brother. Very impressive.

Thanks man.


Heavy Squats + milk man...thats the method...haha

lol... you got it!

diesel1976
10-20-08, 11:21 pm
Hola, you are a freak, the pic on your first page looks bad ass bro.

SizeMatters
10-21-08, 1:30 am
where you @ hola, everything alright?

sly06
10-21-08, 9:48 am
Where have you been Blake? Don't be mad that the Chiefs are getting their asses kicked every weekend.

CCS77
10-21-08, 11:13 am
Where have you been Blake? Don't be mad that the Chiefs are getting their asses kicked every weekend.

He must have been mad, he came back from the game Sunday and we did chest. He was pushing tons of wieght around on everything....I'm sure he'll post the routine, it was great. We did a little something new on the smith machine for presses.

Then I think he still had some frustration left as he logged another crusher of a leg day and left me crippled in a corner sucking my thumb in the fetal postion begging for my mommy. LOL

zanderfever
10-21-08, 4:22 pm
He must have been mad, he came back from the game Sunday and we did chest. He was pushing tons of wieght around on everything....I'm sure he'll post the routine, it was great. We did a little something new on the smith machine for presses.

Then I think he still had some frustration left as he logged another crusher of a leg day and left me crippled in a corner sucking my thumb in the fetal postion begging for my mommy. LOL

I WANT PART IN THAT WORKOUT! Haha, any workout that does something along those lines to an Animal, I want to try.

js71474
10-22-08, 9:02 am
Still killing it in here I see, heavy weights all over! Good work Hola! The ABC pix look great, looks like you guys had a great time.

Hola Bola
10-23-08, 11:02 am
Hola, you are a freak, the pic on your first page looks bad ass bro.

Thanks man.


where you @ hola, everything alright?

Hey man, everything is fine, I've just been crazy busy. I picked up another job helping a friend powerwash/stain decks and we've been trying to work as much as possible before it gets too cold.


Where have you been Blake? Don't be mad that the Chiefs are getting their asses kicked every weekend.

Haha, I'm not mad. My wife was a Chiefs Cheerleader for 5 yrs, and she still works on the staff, so I got hooked up with some free tickets to the game this past weekend. It was pretty funny how much the crowd boo's the Chiefs.


He must have been mad, he came back from the game Sunday and we did chest. He was pushing tons of wieght around on everything....I'm sure he'll post the routine, it was great. We did a little something new on the smith machine for presses.

Then I think he still had some frustration left as he logged another crusher of a leg day and left me crippled in a corner sucking my thumb in the fetal postion begging for my mommy. LOL

lol... I have had some good workouts lately.


I WANT PART IN THAT WORKOUT! Haha, any workout that does something along those lines to an Animal, I want to try.

You're always welcome to come lift with me... just let me know when!


Still killing it in here I see, heavy weights all over! Good work Hola! The ABC pix look great, looks like you guys had a great time.

Thanks man... KC ABC's are always fun.

zanderfever
10-23-08, 5:14 pm
You're always welcome to come lift with me... just let me know when!



I wish I could take you up on that. But MO is a bit far away for me. I'm on the east coast.

Hola Bola
10-23-08, 10:40 pm
I wish I could take you up on that. But MO is a bit far away for me. I'm on the east coast.

Haha I hear ya. That would be a long drive.

Hola Bola
10-23-08, 10:41 pm
New workout routine...

1 - Chest/Abs
2 - Legs
3 - Back
4 - Off
5 - Shoulders/Triceps
6 - Traps/Biceps/Calves
7 - Off
Repeat

I just started this routine... today was shoulders/triceps. I haven't split my bi's and tri's up in a long time, but it went really well today. The traps/biceps/calves workout will start with deadlifts or rack pulls, then curls, then shrugs, more curls, and calf raises.

Hola Bola
10-24-08, 12:31 pm
10/23/08
Shoulders/Triceps

33 sets in 90 minutes @ Gold's Gym

1. Seated BB Shoulder Press
bar x 30
135 x 20
155 x 15
175 x 12
195 x 10
205 x 8
225 x 6
185 x 12
135 x 22

2. Smith CGBP
135 x 25
185 x 20
225 x 15
275 x 12
315 x 8
275 x 20
225 x 30

3. Plate Loaded Dip Machine
180 x 25
270 x 20
360 x 15
450 x 12
540 x 10 (6 plates/side)
450 x 20
360 x 30

4. OH Machine Extensions
220 x 20 (stack)
250 x 15 (stack+30)
270 x 14 (stack+50)
260 x 15 (stack+40)
220 x 20 (stack)

-alternating with-

4. DB Lateral Raises
30's x 20
40's x 15
50's x 12
45's x 15
35's x 20

Great workout... its been a looooong time since I did bb shoulder press, but it went suprisingly well. My shoulders didn't bother me at all, and I was able to go pretty heavy. Smith close grips and the machine dips were good, and the OH ext's and DB laterals finished me off nicely.

SizeMatters
10-24-08, 12:36 pm
10/23/08
Shoulders/Triceps

1. Seated BB Shoulder Press
bar x 30
135 x 20
155 x 15
175 x 12
195 x 10
205 x 8
225 x 6
185 x 12
135 x 22



i just read what u said on G's thread, when were you gonna tell em you have esp?!

CCS77
10-24-08, 1:05 pm
Seeing Blake military press 225LBS after 6 working sets was pretty inspiring...

Great workout...

Hola Bola
10-24-08, 2:28 pm
i just read what u said on G's thread, when were you gonna tell em you have esp?!

Haha... I've been training like that for awhile.


Seeing Blake military press 225LBS after 6 working sets was pretty inspiring...

Great workout...

Word. Today should be just as good.

SizeMatters
10-24-08, 2:30 pm
nah i know man, i look up to you bro because fuck what your doing is obv working, and i knwo the how annoying a sholder injury can be, tore my rotator 18 mons ago still rehabing.

Ragnar13
10-24-08, 9:27 pm
Blake that is one bad ass shoulder/tri workout! I am just in awe of the laterals after all the destruction with the bb press and CGBP!!

Glad the bb went smooth.

Hola Bola
10-24-08, 10:31 pm
nah i know man, i look up to you bro because fuck what your doing is obv working, and i knwo the how annoying a sholder injury can be, tore my rotator 18 mons ago still rehabing.

That sucks man... how is the rehad coming for you?


Blake that is one bad ass shoulder/tri workout! I am just in awe of the laterals after all the destruction with the bb press and CGBP!!

Glad the bb went smooth.

Haha, thanks man. I was pretty happy with that workout... everything went real smooth.

Hola Bola
10-24-08, 10:38 pm
10/24/08
Traps/Biceps

32 sets in 80 minutes

1. Deadlifts (all reps deloaded)
135 x 12
225 x 10
315 x 8
405 x 6
455 x 4
405 x 10
315 x 15

2. DB Hammer Curls
45's x 15
55's x 12
65's x 10
75's x 8
85's x 6
80's x 8
70's x 12

3. Smith Machine Shrugs
225 x 25
315 x 20
405 x 15
315 x 25
225 x 35

-alternating with-

3. EZ Bar Spider Curls
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10

4. DB Shrugs (w/ pause at the top of each rep)
100's x 15
100's x 15
100's x 15
100's x 15

-alternating with-

4. 1 Arm Low Cable Curls
60 x 12/12
70 x 12/12
80 x 10/10
60 x 15/15

Good workout today... I really like the trap/bicep combo. I decided to do full deads today and I deloaded on each rep... that made it alot harder. I haven't done them in a while either, so my numbers weren't that impressive, but they felt really good. DB hammer and EZ bar spider curls both went really well, and smith shrugs followed by DB pause shrugs had my traps burning. I can feel the soreness coming on already, lol...

diesel1976
10-24-08, 10:56 pm
10/24/08
Traps/Biceps

32 sets in 80 minutes

1. Deadlifts (all reps deloaded)
135 x 12
225 x 10
315 x 8
405 x 6
455 x 4
405 x 10
315 x 15

2. DB Hammer Curls
45's x 15
55's x 12
65's x 10
75's x 8
85's x 6
80's x 8
70's x 12

3. Smith Machine Shrugs
225 x 25
315 x 20
405 x 15
315 x 25
225 x 35

-alternating with-

3. EZ Bar Spider Curls
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10

4. DB Shrugs (w/ pause at the top of each rep)
100's x 15
100's x 15
100's x 15
100's x 15

-alternating with-

4. 1 Arm Low Cable Curls
60 x 12/12
70 x 12/12
80 x 10/10
60 x 15/15

Good workout today... I really like the trap/bicep combo. I decided to do full deads today and I deloaded on each rep... that made it alot harder. I haven't done them in a while either, so my numbers weren't that impressive, but they felt really good. DB hammer and EZ bar spider curls both went really well, and smith shrugs followed by DB pause shrugs had my traps burning. I can feel the soreness coming on already, lol...

Nice training session freak. I love doing smith shrugs behind the back and then to the front with no break. Holding the pause on db shrugs is also a staple of mine. May your traps grow to the size of mountains peaks.

Hola Bola
10-25-08, 2:12 am
Nice training session freak. I love doing smith shrugs behind the back and then to the front with no break. Holding the pause on db shrugs is also a staple of mine. May your traps grow to the size of mountains peaks.

Haha, thanks... I hope they grow to the size of mountain peaks as well!

Firedrake
10-25-08, 1:12 pm
That's some heavy shit, but somehow I think you know that . . .

I missed shoulders/triceps this week so I'm hitting 'em tomorrow.

Hola Bola
10-25-08, 9:59 pm
That's some heavy shit, but somehow I think you know that . . .

I missed shoulders/triceps this week so I'm hitting 'em tomorrow.

Yeah, it wasn't light, thats for sure!

Hit your shoulders/triceps hard tomorrow!

shortstack
10-27-08, 1:02 pm
Hey, I've been hitting the rear delts with your rear delt exercise and it's killing them. I actually have pain back there now. Same thing with the pull downs, they are killing me.

Thanks for helping me out with those bro, they really get the job done.

See ya around,

Shortstack

Hola Bola
10-27-08, 1:06 pm
Hey, I've been hitting the rear delts with your rear delt exercise and it's killing them. I actually have pain back there now. Same thing with the pull downs, they are killing me.

Thanks for helping me out with those bro, they really get the job done.

See ya around,

Shortstack

Awesome! I'm glad they are working out well for you.

Btw... I hope you mean soreness when you say pain. Soreness is good, pain is bad, lol...

SQUAT or DIE!
10-27-08, 1:07 pm
may i inquire about this rear delt exercise??

shortstack
10-27-08, 2:13 pm
Yeah Bro, by pain I mean soreness and it's a ton of soreness. Haha

shortstack
10-27-08, 2:25 pm
may i inquire about this rear delt exercise??

Hey bro, Have Blake explain it for ya. I can do it because he showed me how but I wouldn't feel to sure about trying to explain his "secret rear delt blaster". And that's what it shall be called from this day on. lol

Hell, he probably has a video of it somewhere.

See ya round brothers,

Shortstack

SizeMatters
10-27-08, 2:51 pm
That sucks man... how is the rehad coming for you?

slow man, i just watch it everyone upperbody workout, stretch it good warm the motherfucker up, oput my headphones on and go to work, ill have 4-5 good months, and then a lil twinge, ill back down on my workouts for about a month and then its been alright dodging bullets i guess?

Hola Bola
10-27-08, 5:34 pm
may i inquire about this rear delt exercise??

Here it is...

http://www.youtube.com/watch?v=ZFYWNEFHLAk


Yeah Bro, by pain I mean soreness and it's a ton of soreness. Haha

Thats good. I'm the same way... nothing else has made my rear delts so sore.


Hey bro, Have Blake explain it for ya. I can do it because he showed me how but I wouldn't feel to sure about trying to explain his "secret rear delt blaster". And that's what it shall be called from this day on. lol

Hell, he probably has a video of it somewhere.

See ya round brothers,

Shortstack

Haha, you were right.


slow man, i just watch it everyone upperbody workout, stretch it good warm the motherfucker up, oput my headphones on and go to work, ill have 4-5 good months, and then a lil twinge, ill back down on my workouts for about a month and then its been alright dodging bullets i guess?

Sounds alot like my shoulder.

Hola Bola
10-27-08, 5:50 pm
10/26/08
Chest/Abs

40 sets in 80 minutes @ Gold's Gym

1. HS Incline Press (3/4 ROM on all sets - no lockout)
100 x 25
190 x 20
280 x 15
370 x 12 *PR*
410 x 6
370 x 15 (p)
280 x 30 (P)

2. Weighted Dips
BW x 20
+35 x 20
+70 x 20
+105 x 20 *PR*
+70 x 25
+35 x 30
BW x 35

3. 60 Degree Smith Incline Press
135 x 25
185 x 20
225 x 15
225 x 15
225 x 15
185 x 30

-alternating with-

3. Hanging Leg Lifts
15
15
15
15
15
15

4. Machine Chest Flys
180 x 20
210 x 15
240 x 12
225 x 15

-alternating with-

4. Low Cable Crossovers
100 x 15
120 x 15
140 x 12
140 x 12

-alternating with-

4. Decline Situps
25
25
25
25

Good workout... I felt pretty strong on my presses... I've never hit 4 plates/side for 12 on HS incline before and my previous best on weighted dips was +100 for 20. Everything else went really well... my abs got hit hard too.

Firedrake
10-27-08, 7:23 pm
Well, your HS Inclines are making ME look like a pussy . . . but not for long. I WILL get there!

Sweet session!

'drake

Hola Bola
10-27-08, 9:21 pm
Well, your HS Inclines are making ME look like a pussy . . . but not for long. I WILL get there!

Sweet session!

'drake

Thanks man. I learned a long time ago not to compare myself to anyone else... just focus on improving and don't worry about what someone else is doing. There's always someone out there who will be stronger than you, no matter who you are.

Hola Bola
10-27-08, 9:36 pm
10/27/08
Legs

31 sets in 90 minutes @ Gold's

1. HS Iso Leg Press
195 x 20
285 x 20
375 x 15
375 x 15
375 x 20

-alternating with-

1. Walking BB Lunges
135 x 12/12
135 x 12/12
135 x 12/12
135 x 12/12
135 x 12/12

-alternating with-

1. BB SLDL's (3/4 ROM - no lockout)
135 x 20
185 x 20
225 x 20
225 x 20
225 x 25

2. Donkey Machine Calf Raises
285 x 50
330 x 40 (stack+45)
330 x 40
330 x 40

-alternating with-

2. Lying Leg Curls
200 x 20
225 x 15
225 x 15
200 x 20

-alternating with-

2. 1 Leg Standing Machine Calf Raises
135 x 25/25
135 x 25/25
135 x 25/25
135 x 25/25

-alternating with-

2. Kneeling 1 Leg Machine Hamstring Curls
70 x 15/15
80 x 12/12
70 x 15/15
60 x 20/20

Good leg workout today... I wanted to take it easy on my knee so not many quad dominant exercises. The high rep HS Iso leg press and walking BB lunges still hit them pretty good, but my calves and hamstrings were what I was feeling most by the time I finished. I'm sure they'll be sore for a few days, lol... Back workout tomorrow!

Firedrake
10-27-08, 11:48 pm
Thanks man. I learned a long time ago not to compare myself to anyone else... just focus on improving and don't worry about what someone else is doing. There's always someone out there who will be stronger than you, no matter who you are.

Oh, it doesn't make me feel bad; it pushes me to do more! That's why I LOVE this group -- of all the various bodybuilding boards I've visited, it's both the most welcoming, the most encouraging and the most inspiring.

Firedrake
10-27-08, 11:50 pm
10/27/08
Legs

*snip* of some heavy shit*

Good leg workout today... I wanted to take it easy on my knee so not many quad dominant exercises. The high rep HS Iso leg press and walking BB lunges still hit them pretty good, but my calves and hamstrings were what I was feeling most by the time I finished. I'm sure they'll be sore for a few days, lol... Back workout tomorrow!

Good looking work! See: that's inspiring me for my leg day tomorrow . . .

'drake

Ragnar13
10-28-08, 9:49 am
Bro, your giant sets are sick! Absolutely sick!

Enforcer
10-28-08, 9:50 am
10/27/08
Legs

31 sets in 90 minutes @ Gold's

1. HS Iso Leg Press
195 x 20
285 x 20
375 x 15
375 x 15
375 x 20

-alternating with-

1. Walking BB Lunges
135 x 12/12
135 x 12/12
135 x 12/12
135 x 12/12
135 x 12/12

-alternating with-

1. BB SLDL's (3/4 ROM - no lockout)
135 x 20
185 x 20
225 x 20
225 x 20
225 x 25

2. Donkey Machine Calf Raises
285 x 50
330 x 40 (stack+45)
330 x 40
330 x 40

-alternating with-

2. Lying Leg Curls
200 x 20
225 x 15
225 x 15
200 x 20

-alternating with-

2. 1 Leg Standing Machine Calf Raises
135 x 25/25
135 x 25/25
135 x 25/25
135 x 25/25

-alternating with-

2. Kneeling 1 Leg Machine Hamstring Curls
70 x 15/15
80 x 12/12
70 x 15/15
60 x 20/20

Good leg workout today... I wanted to take it easy on my knee so not many quad dominant exercises. The high rep HS Iso leg press and walking BB lunges still hit them pretty good, but my calves and hamstrings were what I was feeling most by the time I finished. I'm sure they'll be sore for a few days, lol... Back workout tomorrow!

No dips thrown in there?...lol

CCS77
10-28-08, 10:02 am
Once again Blake destroyed my legs...I can almost hear them growing. :) If you guys haven't done legs with Blake, you haven't done legs.

Hola Bola
10-29-08, 1:02 pm
Oh, it doesn't make me feel bad; it pushes me to do more! That's why I LOVE this group -- of all the various bodybuilding boards I've visited, it's both the most welcoming, the most encouraging and the most inspiring.

I couldn't agree with you more!


Good looking work! See: that's inspiring me for my leg day tomorrow . . .

'drake

Hit it hard bro!


Bro, your giant sets are sick! Absolutely sick!

Thanks man... they're alot of fun!


No dips thrown in there?...lol

Somehow I held back... but believe me, it was tempting!


Once again Blake destroyed my legs...I can almost hear them growing. :) If you guys haven't done legs with Blake, you haven't done legs.

Hahaha...

Hola Bola
10-29-08, 1:11 pm
10/28/08
Back

26 sets in 90 minutes @ Gold's

1. Hammer Grip Lat Pulldowns
195 x 15
225 x 12
255 x 10
285 x 8
310 x 8 (stack+10)
325 x 6 (stack+25) *PR*
300 x 10 (stack) *PR*
270 x 15 *PR*

2. HS Iso Rows
2 p/s x 20
3 p/s x 20
4 p/s x 20
5 p/s x 20 *PR*
4 p/s x 25

-alternating with-

2. Plate Loaded Shrugs (w/ pause at top of each rep)
180 x 20
270 x 20
270 x 20
270 x 20
270 x 20 - 180 x 20 (dropset)

3. Underhand 'Lat Flexor' Pulldowns
285 x 15 (stack)
285 x 15
285 x 15
285 x 15

-alternating with-

3. Machine Compound Rows
255 x 15 (stack)
255 x 15
255 x 15
225 x 15

Good back workout... hit a couple PRs and my mind-muscle connection was really good the whole time. Off day next, then Shoulders/Triceps.

Firedrake
10-29-08, 9:46 pm
You're doing it again -- MY back day is tomorrow, and you've got me jonesin' for it already.

CCS77
10-29-08, 9:49 pm
Hey Blake...my lats are sore! WOOT! Thanks for all the help yesterday, those kind of tips are worth GOLD.

SizeMatters
10-29-08, 10:11 pm
10/28/08
Back

26 sets in 90 minutes @ Gold's

1. Hammer Grip Lat Pulldowns
195 x 15
225 x 12
255 x 10
285 x 8
310 x 8 (stack+10)
325 x 6 (stack+25) *PR*
300 x 10 (stack) *PR*
270 x 15 *PR*

2. HS Iso Rows
2 p/s x 20
3 p/s x 20
4 p/s x 20
5 p/s x 20 *PR*
4 p/s x 25

-alternating with-

2. Plate Loaded Shrugs (w/ pause at top of each rep)
180 x 20
270 x 20
270 x 20
270 x 20
270 x 20 - 180 x 20 (dropset)

3. Underhand 'Lat Flexor' Pulldowns
285 x 15 (stack)
285 x 15
285 x 15
285 x 15

-alternating with-

3. Machine Compound Rows
255 x 15 (stack)
255 x 15
255 x 15
225 x 15

Good back workout... hit a couple PRs and my mind-muscle connection was really good the whole time. Off day next, then Shoulders/Triceps.

you are a fucking train. idk what else to even say lol

Hola Bola
10-30-08, 12:12 am
You're doing it again -- MY back day is tomorrow, and you've got me jonesin' for it already.

Haha, good deal... hit it hard bro!


Hey Blake...my lats are sore! WOOT! Thanks for all the help yesterday, those kind of tips are worth GOLD.

Nice! Mine are too... shoulders/triceps should be fun tomorrow.


you are a fucking train. idk what else to even say lol

lol... thanks man.

Ragnar13
10-30-08, 7:32 am
Ya know this whole "Hola is one day ahead of me what he hits today I hit tomorrow" thing is freaking hilarious!!!! Talk about virtual motivation!!!! BTW, I just hit back about 45 minutes ago and will post when I finish breakfast and "check in" at work!!!! So thanks for the extra push Blake!

Hola Bola
10-30-08, 2:23 pm
Ya know this whole "Hola is one day ahead of me what he hits today I hit tomorrow" thing is freaking hilarious!!!! Talk about virtual motivation!!!! BTW, I just hit back about 45 minutes ago and will post when I finish breakfast and "check in" at work!!!! So thanks for the extra push Blake!

I checked it out... nice job man.

ForearmFreak
10-30-08, 2:39 pm
You going to post some new videos Hola on youtube??? Haven't seen any in awhile

Hola Bola
10-30-08, 2:42 pm
You going to post some new videos Hola on youtube??? Haven't seen any in awhile

Yeah, I haven't put any up in awhile... maybe I'll do something vid-worthy today.

ForearmFreak
10-30-08, 2:44 pm
everything is video worthy that you put up...haha..some serious weight you throw around in the gym

Firedrake
10-30-08, 3:42 pm
Well, my back's trashed . . . AND IT'S ALL YOUR FAULT! <grin>

Have a great workout today, whatever you're doing!

Hola Bola
11-01-08, 12:41 pm
10/31/08
Shoulders/Triceps

34 sets in 90 minutes @ Gold's

1. Seated BB Shoulder Press
Bar x 20 (BTN)
135 x 15
155 x 12
175 x 10
195 x 8
210 x 8 *PR*
230 x 5 *PR*
190 x 12 *PR*
155 x 20 *PR*

2. Smith CGBP
135 x 30
185 x 25
225 x 20
275 x 15
295 x 12
315 x 9
255 x 25
205 x 30

3. Plate Loaded Dip Machine
180 x 20
270 x 15
360 x 12
450 x 12
540 x 10 (6 p/s)
450 x 20
360 x 25

4. V-Bar Cable Pressdowns
200 x 20 (stack)
200 x 20
200 x 20
200 x 20
200 x 15 - 150 x 15 - 100 x 15 (dropset)

-alternating with-

4. DB Lateral Raises
30's x 20
35's x 20
40's x 20
35's x 25
40's x 10 - 35's x 10 - 30's x 10 - 25's x 10 - 20's x 10 - 15's x 10 (down the rack dropset)

Great workout... I was really happy with my shoulder presses. My strength was good throughout the workout, and the cable pressdowns and lateral raise dropsets at the end finished me off nicely.

Hola Bola
11-01-08, 12:42 pm
everything is video worthy that you put up...haha..some serious weight you throw around in the gym

Thanks man.


Well, my back's trashed . . . AND IT'S ALL YOUR FAULT! <grin>

Have a great workout today, whatever you're doing!

Haha, nice! I love that feeling.

sodapop
11-02-08, 9:58 pm
I'm new to the site, and gotta say man, from your June pic at the beginning of this thread, you're huge. Any recent pics?

Your workouts look insane too, man. Really motivational for someone just starting out like me!

Reko
11-03-08, 12:45 pm
Hoepfully this hasn't been posted already, but it looks like hola got a shout out from G:
http://www.animalpak.com/html/article_details.cfm?ID=411

Representing the MO!

CCS77
11-03-08, 2:17 pm
Nice props in the article Hola!

Oh and you forgot to tell me you PR'd with 230 X 5 on bb shoulder...you stud.

Histo55
11-03-08, 11:00 pm
keep up the good work hola! your definitly throwin some weights around!!!

Firedrake
11-03-08, 11:03 pm
Great looking work! I love the dropsets, and the Pressdowns/Laterals Raises combinations!

diesel1976
11-04-08, 12:36 am
10/31/08
Shoulders/Triceps

34 sets in 90 minutes @ Gold's

1. Seated BB Shoulder Press
Bar x 20 (BTN)
135 x 15
155 x 12
175 x 10
195 x 8
210 x 8 *PR*
230 x 5 *PR*
190 x 12 *PR*
155 x 20 *PR*

2. Smith CGBP
135 x 30
185 x 25
225 x 20
275 x 15
295 x 12
315 x 9
255 x 25
205 x 30

3. Plate Loaded Dip Machine
180 x 20
270 x 15
360 x 12
450 x 12
540 x 10 (6 p/s)
450 x 20
360 x 25

4. V-Bar Cable Pressdowns
200 x 20 (stack)
200 x 20
200 x 20
200 x 20
200 x 15 - 150 x 15 - 100 x 15 (dropset)

-alternating with-

4. DB Lateral Raises
30's x 20
35's x 20
40's x 20
35's x 25
40's x 10 - 35's x 10 - 30's x 10 - 25's x 10 - 20's x 10 - 15's x 10 (down the rack dropset)

Great workout... I was really happy with my shoulder presses. My strength was good throughout the workout, and the cable pressdowns and lateral raise dropsets at the end finished me off nicely.

What kind of pump did you get alternating pressdowns with laterals? Never thought of that but its innovative and interesting.

Hola Bola
11-04-08, 11:34 am
10/31/08
Traps/Biceps

30 sets in 70 minutes...

1. Rack Pulls
225 x 15
315 x 12
405 x 10
495 x 8
405 x 15
315 x 25

2. DB Curls
40's x 15
50's x 12
60's x 10
70's x 8
80's x 10 (hammer)
65's x 12
55's x 15

-alternating with-

2. Smith Shrugs
135 x 25
225 x 25
315 x 20
405 x 15
315 x 25
225 x 30

3. Low Cable Curls
120 x 15
140 x 12
160 x 10
180 x 8
200 x 8
150 x 15

-alternating with-

3. DB Shrugs (w/ pauses)
100's x 15
100's x 15
100's x 15
100's x 15
100's x 15

Good workout, although my lower back didn't feel 100% on rack pulls... it didn't hurt or anything, just fatigued. Everything else went well though.

Hola Bola
11-04-08, 11:41 am
I'm new to the site, and gotta say man, from your June pic at the beginning of this thread, you're huge. Any recent pics?

Your workouts look insane too, man. Really motivational for someone just starting out like me!

No recent pics... I'll take some soon though.


Hoepfully this hasn't been posted already, but it looks like hola got a shout out from G:
http://www.animalpak.com/html/article_details.cfm?ID=411

Representing the MO!

Haha, nice!


Nice props in the article Hola!

Oh and you forgot to tell me you PR'd with 230 X 5 on bb shoulder...you stud.

Yeah, yeah... lightweight!


keep up the good work hola! your definitly throwin some weights around!!!

Thanks man... will do.


Great looking work! I love the dropsets, and the Pressdowns/Laterals Raises combinations!

Give it a try sometime... its lots of fun!


What kind of pump did you get alternating pressdowns with laterals? Never thought of that but its innovative and interesting.

You get a pump in your triceps from the pressdowns and a pump in your delts from the laterals. I do them together to speed up my workout mostly.

Hola Bola
11-04-08, 12:03 pm
11/2/08
Chest/Abs

33 sets in 80 minutes

1. Incline BB Press
135 x 25
185 x 20
225 x 15
250 x 12
275 x 9
300 x 5
250 x 15
225 x 21

2. Incline Smith Press
135 x 25
185 x 20
225 x 15
255 x 10
255 x 10
255 x 10
255 x 10
255 x 10
255 x 10
255 x 10
255 x 10
255 x 10
255 x 10
225 x 22

3. Hanging Leg Lifts
15
15
15
15
15
15

-alternating with-

3. Machine Chest Flys
180 x 15
210 x 12
240 x 12
225 x 15
190 x 20

Great workout... I was very happy with my strength/stamina on incline bb and smith presses.

SizeMatters
11-04-08, 12:17 pm
11/2/08
Chest/Abs

33 sets in 80 minutes

1. Incline BB Press
135 x 25
185 x 20
225 x 15
250 x 12
275 x 9
300 x 5
250 x 15
225 x 21

2. Incline Smith Press
135 x 25
185 x 20
225 x 15
255 x 10
255 x 10
255 x 10
255 x 10
255 x 10
255 x 10
255 x 10
255 x 10
255 x 10
255 x 10
225 x 22

3. Hanging Leg Lifts
15
15
15
15
15
15

-alternating with-

3. Machine Chest Flys
180 x 15
210 x 12
240 x 12
225 x 15
190 x 20

Great workout... I was very happy with my strength/stamina on incline bb and smith presses.

hey bro, do u do any specific shit to warm your sholder up before chest or anything?

Firedrake
11-04-08, 1:30 pm
That's some SERIOUS volume work! Nice job!

Hola Bola
11-05-08, 12:06 pm
hey bro, do u do any specific shit to warm your sholder up before chest or anything?

I do some light stretching, and some light BTN lat pulldowns... for some reason those feel really good on my shoulders.


That's some SERIOUS volume work! Nice job!

Thanks man.

Ragnar13
11-05-08, 8:01 pm
Gee Wiz man! You doing the German Volume Training thing again? If I am reacalling right, about 2 years ago you were murdering legs with 10 sets of 10.....

I feel bad for the kids that were waiting for you to finish with the bench.....LOL

diesel1976
11-13-08, 5:35 am
Hola, the volume and time you keep on your workouts is bad ass. I have been trying to pick up the pace of mine and its easier said than done. Results speak louder than anything, good work!

B Con
11-13-08, 7:23 am
Fuck. Talk about the volume in the upper chest. Now I know where to sit my drink down at the Arnold haha...

JeremyT
11-13-08, 5:43 pm
Hey bro. Just wanted to say you are an awesome inspiration. Tomorrow is leg day and I'm super psyched from watching you leg press 26 plates. Just curious, how tall are you? I'm a lanky kid, but I still would love to have quads like yours man.

Jer

Hola Bola
11-14-08, 1:28 pm
Gee Wiz man! You doing the German Volume Training thing again? If I am reacalling right, about 2 years ago you were murdering legs with 10 sets of 10.....

I feel bad for the kids that were waiting for you to finish with the bench.....LOL

Nah, I just throw 10x10 in every once in a while to switch it up.


Hola, the volume and time you keep on your workouts is bad ass. I have been trying to pick up the pace of mine and its easier said than done. Results speak louder than anything, good work!

It is easier said than done... but it can be done if you stick with it. It just takes time to get your body use to it.


Fuck. Talk about the volume in the upper chest. Now I know where to sit my drink down at the Arnold haha...

lol...


Hey bro. Just wanted to say you are an awesome inspiration. Tomorrow is leg day and I'm super psyched from watching you leg press 26 plates. Just curious, how tall are you? I'm a lanky kid, but I still would love to have quads like yours man.

Jer

I'm 5'7"... not lanky at all, lol... I hope the leg workout went well!

Hola Bola
11-14-08, 1:36 pm
11/12/08
Shoulders/Triceps

1. BB Shoulder Press
Bar x 30 (BTN)
135 x 20
165 x 15
185 x 12
205 x 10
225 x 6
205 x 11
185 x 14
135 x 25

2. Plate Loaded Dip Machine
180 x 25
270 x 20
360 x 15
450 x 12
540 x 10 (6 p/s)
450 x 15
360 x 25

3. BTB 1 Arm Cable Lateral Raises
40 x 20/20
50 x 15/15
60 x 12/12
50 x 15/15
40 x 20/20

-alternating with-

3. V-Bar Cable Pressdowns
200 x 20 (stack)
245 x 20 (stack+45)
245 x 20
200 x 25

4. DB Lateral Raises
30's x 20
40's x 15
50's x 12
45's x 15
35's x 20

-alternating with-

4. OH Machine Extensions
220 x 20 (stack)
250 x 20 (stack+30)
270 x 15 (stack+50)
220 x 25

Good workout... I was happy with my strength/endurance levels on everything.

shaneomac
11-14-08, 1:39 pm
your workouts are wicked and inspiring i like the rep range

Hola Bola
11-15-08, 11:39 pm
your workouts are wicked and inspiring i like the rep range

Thanks man.

Hola Bola
11-16-08, 12:07 am
11/13/08
Traps/Biceps

35 sets in 90 minutes...

1. Deadlifts (all reps deloaded)
135 x 8
225 x 6
315 x 5
405 x 4
455 x 3
455 x 3
455 x 3
405 x 8
315 x 15

2. EZ Bar Spider Curls
75 x 15
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
75 x 20

-alternating with-

2. DB Shrugs (w/ pauses)
100's x 20
110's x 20
120's x 15
130's x 15
140's x 12
150's x 12
125's x 20

3. DB Hammer Curls
50's x 12
60's x 10
70's x 8
55's x 15

-alternating with-

3. Plate Loaded Shrug Machine (w/ pauses)
180 x 20
270 x 20
270 x 20
270 x 20

-alternating with-

3. Machine Preacher Curls
220 x 20 (stack)
245 x 15 (stack+25)
265 x 12 (stack+45)
220 x 20

Good workout... I kept my warmup reps low on deads and just did 3x3 with 455. I don't want to jump up too quick and mess up my lower back again. They felt good though, especially the last set. Curls went well too... I decided to do EZ bar spider curls as my main bicep exercise and I'm glad I did... a day later and my biceps are soooore.

Maiden69
11-16-08, 8:31 am
Strong workout B, I don't think that I could do Deads and bis the same day and keep enough strength to build on my bis. So far I'm sticking with heavy shrugs (heavy for me...) I think I will add the rack pulls or deads to my back day alternating between them and rows.

Ragnar13
11-16-08, 11:43 am
Are you doing shrugs on both trap/bi day and on back day? Just wondering. Liking the setup you got going and the matching up of bodyparts.

Firedrake
11-16-08, 2:16 pm
Strong looking work, but what's a spider curl?

Hola Bola
11-17-08, 12:18 am
Strong workout B, I don't think that I could do Deads and bis the same day and keep enough strength to build on my bis. So far I'm sticking with heavy shrugs (heavy for me...) I think I will add the rack pulls or deads to my back day alternating between them and rows.

Deads don't affect my biceps at all... especially since I use a double overhand grip w/ straps on deads. I actually think it makes curls easier... after deadlifting +4 plates it makes 150lb EZ bar curls feel light, lol...


Are you doing shrugs on both trap/bi day and on back day? Just wondering. Liking the setup you got going and the matching up of bodyparts.

I'm doing shrugs on both days... 4-5 sets (1 exercise) on back day and 8-10 sets (2 exercises) on trap/bicep day. Its a pretty interesting setup, thats for sure. I don't think I've ever seen anyone pair up traps/biceps in a bodypart split before. I like it though.


Strong looking work, but what's a spider curl?

Thanks man, see below...


I think B does them on the straight side of the preacher too, but here is a pic of it
http://kbierek.powweb.com/shapefit-pics/biceps-exercises-spider-curls.gif
http://www.shapefit.com/biceps-exercises-spider-curls.html

Yep, thats them.

Hola Bola
11-17-08, 12:24 am
11/15/08
Chest/Abs

24 sets in 55 minutes...

1. Incline DB Press
75's x 25
90's x 20
105's x 15
120's x 12
130's x 10
115's x 15
100's x 20

2. HS Incline Press
190 x 20
280 x 15
370 x 10 (4 p/s)
330 x 15
280 x 25

3. Machine Flys
180 x 15
210 x 15
240 x 15
270 x 12 (stack)
255 x 15
225 x 20

-alternating with-

3. Ab V-Ups
20
20
20
20
20
20

Great workout... short and sweet. I was really happy with my incline db presses. I haven't gone that heavy on them in a looong time, and I think 130's x 10 ties my previous 10RM. One day later and my shoulders are a little sore, but not bad. My upper chest is toast though... trying to stretch out the soreness... man thats painful, but it hurts so good, lol...

Carpe Diem P.T
11-17-08, 6:58 am
man i am so lost in your workouts! Massive.

Hola Bola
11-17-08, 9:17 pm
man i am so lost in your workouts! Massive.

lol... thanks man.

Hola Bola
11-17-08, 9:31 pm
11/16/08
Legs

32 sets in 60 minutes...

1. Leg Press
4p x 30
8p x 25
12p x 20
16p x 20
20p x 20
18p x 30
16p x 35
14p x 40

-alternating with-

1. BW Walking Lunges
30 steps
30 steps
30 steps
30 steps
30 steps
30 steps
30 steps
30 steps

2. Donkey Machine Calf Raises
285 x 50 (stack)
285 x 50
285 x 50
285 x 50

-alternating with-

2. Lying Leg Curls
180 x 20
200 x 20 (stack)
200 x 20
200 x 20

-alternating with-

2. Standing 1 Leg Machine Calf Raises
135 x 25/25
135 x 25/25
135 x 25/25
135 x 25/25

-alternating with-

2. Weighted Hypers
+45 x 20
+45 x 20
+45 x 20
+45 x 20

Good workout... I was moving to get this workout done in an hour. I had a new lifting partner... he threw up after the last set of leg press, lol... he pushed himself hard. Alternating each set of leg press with walking lunges really helped with my knee issue, and suprisingly, it actually made the next set of leg press feel easier, instead of wearing me out like I thought it might.

Firedrake
11-17-08, 10:45 pm
. . . yeah, but did the new partner come back and finish the workout? <grin>

Great looking session! I haven't done walking lunges in ages!

Hola Bola
11-18-08, 11:16 am
. . . yeah, but did the new partner come back and finish the workout? <grin>

Great looking session! I haven't done walking lunges in ages!

Haha yep, he still finished the workout.

Walking lunges are one of the best leg exercises you can do IMO... if you aren't doing them you're missing out!

Hola Bola
11-19-08, 7:10 pm
11/18/08
Back

27 sets in 80 minutes...

1. BW Chinups
20
20
20

2. Old School Bent T-Bar Rows
1p x 20
2p x 20
3p x 20
4p x 15
5p x 12
6p x 10
5p x 15
4p x 20

3. HS Iso Pulldowns
180 x 15/15
230 x 15/15
270 x 12/12
270 x 12/12
180 x 20/20

-alternating with-

3. Smith Machine Shrugs
225 x 25
315 x 20
405 x 15
315 x 30
225 x 40

4. Wide Machine Lat Pulldowns
285 x 15 (stack)
285 x 15
285 x 15

-alternating with-

4. Seated Machine Rows
255 x 15 (stack)
255 x 15
255 x 15

Great workout. T-bar rows were good, although my form wasn't the greatest on the 6p x 10 set. The burn sets made up for it though. I haven't done HS iso pulldowns in awhile... I kept it light and concentrated on feeling the stretch in my lats. Good stuff.

Firedrake
11-19-08, 7:45 pm
Great looking work, as always. I like back day -- always have

mk53220
11-19-08, 9:31 pm
11/18/08
Back

27 sets in 80 minutes...

1. BW Chinups
20
20
20

2. Old School Bent T-Bar Rows
1p x 20
2p x 20
3p x 20
4p x 15
5p x 12
6p x 10
5p x 15
4p x 20

3. HS Iso Pulldowns
180 x 15/15
230 x 15/15
270 x 12/12
270 x 12/12
180 x 20/20

-alternating with-

3. Smith Machine Shrugs
225 x 25
315 x 20
405 x 15
315 x 30
225 x 40

4. Wide Machine Lat Pulldowns
285 x 15 (stack)
285 x 15
285 x 15

-alternating with-

4. Seated Machine Rows
255 x 15 (stack)
255 x 15
255 x 15

Great workout. T-bar rows were good, although my form wasn't the greatest on the 6p x 10 set. The burn sets made up for it though. I haven't done HS iso pulldowns in awhile... I kept it light and concentrated on feeling the stretch in my lats. Good stuff.


Bro your an ANIMAL!

Hola Bola
11-23-08, 5:23 pm
Great looking work, as always. I like back day -- always have

I like back days as well... not quite as much as say, legs, but they're up there.


Bro your an ANIMAL!

Haha, thanks man.

Hola Bola
11-23-08, 5:38 pm
11/22/08
Legs

22 sets in 60 minutes...

1. Squats
135 x 20
225 x 15
315 x 12
365 x 10
405 x 6
315 x 15

2. Walking Lunges
30 steps
30 steps
30 steps
30 steps

-alternating with-

2. Machine Donkey Calf Raises
285 x 50 (stack)
285 x 50
285 x 50
285 x 50

-alternating with-

2. HS ISO Leg Press
6 plates x 20
8 plates x 15
10 plates x 12
8 plates x 20

-alternating with-

2. Lying Leg Curls
200 x 20 (stack)
200 x 20
200 x 20
200 x 20

Great leg workout. I didn't do a ton of volume, but being able to squat without my knee bothering me was awesome. I changed up my stance a little bit... feet are shoulder width apart now. I wasn't really worried about going super heavy on anything after squats but I still got a good leg workout in. Honestly, I could've quit after squats and still been satisfied with the workout, lol...

Hola Bola
11-24-08, 9:38 pm
11/24/08
Chest/Shoulders/Abs

25 sets in 70 minutes...

1. Incline DB Bench Press
70's x 20
85's x 20
100's x 15
115's x 12
125's x 10
135's x 7 *PR* http://www.youtube.com/watch?v=iME24cl0hLI
115's x 14
100's x 19

2. Incline Smith Machine Press (limited ROM/no lockout)
135 x 25
185 x 20
225 x 15
275 x 12
225 x 30

3. Machine Flys
180 x 15
210 x 15
240 x 15
270 x 15 (stack)

-alternating with-

3. DB Lateral Raises
30's x 20
35's x 20
40's x 20
45's x 20

-alternating with-

3. Decline Situps
25
25
25
25

Good workout... I was happy with my DB presses, although I'm pretty sure my shoulder joints are going to be sore tomorrow. 135's were pretty heavy, but I'll probably still give the 140's a try next week. I'll probably have to get a spot up on the first rep though... that takes alot out of me. I kept the reps relatively high after that and my chest was pumped to the max by the end.

Current pic... I've bulked up to 220 and my bf% has gone up a bit as well, but I guess that goes with the territory, right?

http://img357.imageshack.us/img357/8341/hola220front1124082xy1.jpg

Big Wides
11-24-08, 10:06 pm
Hola, great work as always and your condition and size are outstanding.....keep it up

Hola Bola
11-24-08, 10:47 pm
Hola, great work as always and your condition and size are outstanding.....keep it up

Thanks man... I'm always striving for perfection!

B Con
11-25-08, 7:08 am
Great time to be bulking with the cold weather and turkey day meals. Still looking great. Nice work on the PR... what's good is you can see the camera shake like crazy when you put the first DB down. Doing the Animal Fam proud.

shizz702
11-25-08, 8:48 am
Lol bro you are so strong it is ridiculous!

Those dumbbells were huge! Very nice PR there!

How have things been lately?

Hola Bola
11-25-08, 11:52 am
Great time to be bulking with the cold weather and turkey day meals. Still looking great. Nice work on the PR... what's good is you can see the camera shake like crazy when you put the first DB down. Doing the Animal Fam proud.

Haha yeah... no fake weights here!


Lol bro you are so strong it is ridiculous!

Those dumbbells were huge! Very nice PR there!

How have things been lately?

Thanks bro. I've been doing pretty good.

I just extended my time in the Army. I'll be going to Drill Sgt school next summer, so if you start seeing cardio in here thats why, lol...

mk53220
11-25-08, 5:30 pm
Ha HA Your Triple-Digit DBs are way better then mine!

Firedrake
11-25-08, 6:01 pm
. . .*snip*

I just extended my time in the Army. I'll be going to Drill Sgt school next summer, so if you start seeing cardio in here thats why, lol...

YOU'RE going to DI school?!?!? Oh, dear God, I pity the recruits! PLEASE tell me you don't plan to stand there and make them do pushups till YOU'RE tired! I had a drill sergeant like that . . . 35 years ago.

. . . and the instructors in OCS were even worse!

Seriously, best of luck to you!

'drake
Used-up ol' Airborne Captain . . .

Maiden69
11-25-08, 8:21 pm
DRILL??? What the Army has come to? I haven't seen a Drill your size in my life! So in your unit will you be doing mostly school house drill? I don't know how they work in the Reserves, but I do know that the RA took them out of the AIT, but still have them at basic IET. So when will you be at Jackson? Best of lucks!

Sir J-Werk
11-25-08, 10:12 pm
That's the one here in MO isn't it? That's cool man.... I know that will work out very well for you.... You're already a natural leader.... It's a good fit.

ForearmFreak
11-25-08, 11:01 pm
glad to see a video posted...nice work hola

Hola Bola
11-26-08, 12:04 am
Ha HA Your Triple-Digit DBs are way better then mine!

Better how? Your gym have the old school iron plate ones?


YOU'RE going to DI school?!?!? Oh, dear God, I pity the recruits! PLEASE tell me you don't plan to stand there and make them do pushups till YOU'RE tired! I had a drill sergeant like that . . . 35 years ago.

. . . and the instructors in OCS were even worse!

Seriously, best of luck to you!

'drake
Used-up ol' Airborne Captain . . .

Thanks man, and yeah, I loved the "you'll do pushups until I'M tired" line in Basic... you can bet your ass thats one I'll be using!


DRILL??? What the Army has come to? I haven't seen a Drill your size in my life! So in your unit will you be doing mostly school house drill? I don't know how they work in the Reserves, but I do know that the RA took them out of the AIT, but still have them at basic IET. So when will you be at Jackson? Best of lucks!

lol... I've seen some pretty big DS's, but don't worry, I'll still be hitting +350 on the PT test. Being bigger never hurt me on the 2 mile run... my increased leg strength actually seems to make it easier.

No more DS's in AIT? Thats a new one to me. I'll be going to school at Jackson next summer... after that its just weekend drills and 2 weeks of Basic during the summer surge... although I'd probably volunteer to stay for a whole rotation and get to see my platoon of raw civilians get transformed into soldiers. I'm definately looking forward to that.


That's the one here in MO isn't it? That's cool man.... I know that will work out very well for you.... You're already a natural leader.... It's a good fit.

Thanks Jason. The DS detachment is in Belton... thats where I'll do my weekend drills at.


glad to see a video posted...nice work hola

Thanks man.

Maiden69
11-26-08, 7:01 pm
lol... I've seen some pretty big DS's, but don't worry, I'll still be hitting +350 on the PT test. Being bigger never hurt me on the 2 mile run... my increased leg strength actually seems to make it easier.

No more DS's in AIT? Thats a new one to me. I'll be going to school at Jackson next summer... after that its just weekend drills and 2 weeks of Basic during the summer surge... although I'd probably volunteer to stay for a whole rotation and get to see my platoon of raw civilians get transformed into soldiers. I'm definately looking forward to that.



Good to know you can still run with all that mass on your legs.

And yeap, they got a ceremony while I was at BNCOC in Red Stone Arsenal the day they took the hats off. There were a lot of long faces that day. That was last DEC right before the Holiday break. Wow, so they will send you to Drill school and you will actually do the job on weekends? That's nice. And definitely the summer surge will be a good experience. And as far as drill being big, I have seen a few that are big (upper body only) with skinny legs! But never a body builder type as big as you!

Happy TG day!

Hola Bola
11-27-08, 12:05 am
Good to know you can still run with all that mass on your legs.

And yeap, they got a ceremony while I was at BNCOC in Red Stone Arsenal the day they took the hats off. There were a lot of long faces that day. That was last DEC right before the Holiday break. Wow, so they will send you to Drill school and you will actually do the job on weekends? That's nice. And definitely the summer surge will be a good experience. And as far as drill being big, I have seen a few that are big (upper body only) with skinny legs! But never a body builder type as big as you!

Happy TG day!

It doesn't slow me down at all.

Yep, I'll go to Drill school and then just do the regular one weekend a month gig in the reserves. My role will be primarily going to other units in the KC area and teaching pre-basics the fundamentals.

Firedrake
11-27-08, 12:19 am
It doesn't slow me down at all.

Yep, I'll go to Drill school and then just do the regular one weekend a month gig in the reserves. My role will be primarily going to other units in the KC area and teaching pre-basics the fundamentals.

. . . oh, boy! I have this vision of some scrawny high-schools taking one look at you in your uniform and your size and running for the hills! I'd pay good money to see that!

Maiden69
11-27-08, 9:47 am
It doesn't slow me down at all.

Yep, I'll go to Drill school and then just do the regular one weekend a month gig in the reserves. My role will be primarily going to other units in the KC area and teaching pre-basics the fundamentals.
I never heard of that before, but I went to basic a long time ago. You will be teaching the DEP (Delayed Entry Program) guys then. I was one of those. I did 4 drills with my unit before I went to IET. Picked up a lot of bad habits... I guess that is were you come in! So they don't get to comfy in the Reserves environment.

Maharg
11-27-08, 11:59 am
. . . oh, boy! I have this vision of some scrawny high-schools taking one look at you in your uniform and your size and running for the hills! I'd pay good money to see that!

Run from Hola? Speaking as a high school kid, why would we do that? Maybe thats just me though, i enjoy the pain of working out with him.

Hola Bola
11-27-08, 10:57 pm
. . . oh, boy! I have this vision of some scrawny high-schools taking one look at you in your uniform and your size and running for the hills! I'd pay good money to see that!

lol... that type of intimidation will just make my job easier.


I never heard of that before, but I went to basic a long time ago. You will be teaching the DEP (Delayed Entry Program) guys then. I was one of those. I did 4 drills with my unit before I went to IET. Picked up a lot of bad habits... I guess that is were you come in! So they don't get to comfy in the Reserves environment.

Yep, I'll be teaching DEP guys on my 1 weekend a month drill... then do an actual Basic Training rotation once a year, usually in the summer.


Run from Hola? Speaking as a high school kid, why would we do that? Maybe thats just me though, i enjoy the pain of working out with him.

Haha, I think he was talking about a different kind of working out... just ask Eddie how much he enjoyed endless jumping jacks, overhead arm claps, and cherry pickers. Those are actually intended more to build mental toughness than anything else.