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Hola Bola
11-27-08, 11:05 pm
11/26/08
Back

29 sets in 80 minutes...

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

2. Seated Cable Rows
180 x 20
210 x 15
240 x 12
270 x 10
300 x 8 (stack)
285 x 12
255 x 15

-alternating with-

2. Close Grip Lat Pulldowns
180 x 20
210 x 15
240 x 12
270 x 10
300 x 10 (stack)
285 x 12
270 x 15

-alternating with-

2. Plate Loaded Shrugs
180 x 20
270 x 20
360 x 20
360 x 20
360 x 20
270 x 30

3. Straight Arm Pulldowns
100 x 20
110 x 20
120 x 15
120 x 15
120 x 15

Decent workout... I wanted to go heavier on rack pulls but my lower back just didn't feel right after the 495 set so I decided to play it safe. After that the workout was pretty basic... a giant set of seated cable rows, lat pulldowns, and shrugs. I moved at a decent pace... probably 1-2 minutes between sets. Finished with some straight arm pulldowns... I really like them. I kept the weight light and focused on the MMC.

mk53220
11-27-08, 11:33 pm
11/26/08
Back

29 sets in 80 minutes...

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

2. Seated Cable Rows
180 x 20
210 x 15
240 x 12
270 x 10
300 x 8 (stack)
285 x 12
255 x 15

-alternating with-

2. Close Grip Lat Pulldowns
180 x 20
210 x 15
240 x 12
270 x 10
300 x 10 (stack)
285 x 12
270 x 15

-alternating with-

2. Plate Loaded Shrugs
180 x 20
270 x 20
360 x 20
360 x 20
360 x 20
270 x 30

3. Straight Arm Pulldowns
100 x 20
110 x 20
120 x 15
120 x 15
120 x 15

Decent workout... I wanted to go heavier on rack pulls but my lower back just didn't feel right after the 495 set so I decided to play it safe. After that the workout was pretty basic... a giant set of seated cable rows, lat pulldowns, and shrugs. I moved at a decent pace... probably 1-2 minutes between sets. Finished with some straight arm pulldowns... I really like them. I kept the weight light and focused on the MMC.


Back of a Beast! Are you still doing the Anabolic Diet? if not what are you doing?

Hola Bola
11-28-08, 1:05 am
Back of a Beast! Are you still doing the Anabolic Diet? if not what are you doing?

Nope... I think the Anabolic Diet is great for cutting down, but lately I've been eating whatever I want... literally. Nothing is off limits right now. I just eat.

SizeMatters
11-28-08, 12:12 pm
Nope... I think the Anabolic Diet is great for cutting down, but lately I've been eating whatever I want... literally. Nothing is off limits right now. I just eat.

nice nice nothing wrong with the SEEfood diet every once and a while, ever heard of it? YOU SEE FOOD YOU EAT IT. lol

Hola Bola
11-28-08, 4:43 pm
nice nice nothing wrong with the SEEfood diet every once and a while, ever heard of it? YOU SEE FOOD YOU EAT IT. lol

Yep... thats my diet!

Firedrake
11-28-08, 5:59 pm
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.

Yeah, well; you're here, which means you're different. Not many of my 50+year-old friends would want to hang with him either, but I'd jump at the chance, even though I know there's no way I could hang with his weights -- I've SEEN his dips!

Firedrake
11-28-08, 6:03 pm
lol... that type of intimidation will just make my job easier.

Too true.




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.

I remember some of the reserve drills I used to see -- most of them, frankly, were pretty worthless. I suspect, somehow, that you'll be better than the one who used to have us sing, while running:

"I wanna be a chairborne ranger/ I wanna sit on my-y ass/ Don't wanna do no goddamn runnin'/ but for now I'll do my best."



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.

. . . and how long can YOU do a "dying cockroach"? *grin* Or running in circles holding your M-16 over your head?

Hola Bola
11-30-08, 12:51 am
Too true.

I remember some of the reserve drills I used to see -- most of them, frankly, were pretty worthless. I suspect, somehow, that you'll be better than the one who used to have us sing, while running:

"I wanna be a chairborne ranger/ I wanna sit on my-y ass/ Don't wanna do no goddamn runnin'/ but for now I'll do my best."

. . . and how long can YOU do a "dying cockroach"? *grin* Or running in circles holding your M-16 over your head?

lol... I'm looking forward to it, thats for sure.

Hola Bola
11-30-08, 12:51 am
11-28-08
Chest/Shoulders/Arms

34 sets in 80 minutes...

1. Incline BB Bench Press
135 x 25
185 x 20
225 x 15
275 x 12 *PR*
225 x 20 *PR* http://www.youtube.com/watch?v=apVL66zbJpg


2. Plate Loaded Dip Machine
270 x 20
360 x 15
450 x 12
540 x 15 *PR* (6 plates/side)
450 x 25
360 x 30

-alternating with-

2. 'Arm Blaster' EZ Bar Curls http://www.newyorkbarbells.com/im-0140.jpg
75 x 12
95 x 10
115 x 8
135 x 6
150 x 6 *PR*
135 x 8
115 x 12

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

-alternating with-

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

-alternating with-

3. Low Cable Curls
140 x 15
160 x 12
180 x 12
200 x 10 (stack)

-alternating with-

3. DB Lateral Raises
30's x 20
40's x 20
50's x 15
45's x 20

Great workout... my schedule was messed up because of Turkey Day, so I decided to combine chest/shoulders and arms. It turned out pretty good... I hit alot of PRs and kept my pace pretty fast.

Hola Bola
12-03-08, 1:02 pm
12/1/08
Back/Biceps

33 sets in 90 minutes...

1. T-Bar Rows
45 x 20
90 x 15
135 x 12
180 x 10
225 x 8
250 x 10 *PR* (VID) http://www.youtube.com/watch?v=GBMpMKdxQfk
225 x 15 *PR* (VID) http://www.youtube.com/watch?v=w3vqH_PffYY
180 x 20

2. EZ Bar Curls w/ Arm Blaster
75 x 15
95 x 12
115 x 10
135 x 8
155 x 4
115 x 12

3. Plate Loaded Shrug Machine
180 x 20
270 x 20
360 x 20
360 x 20
360 x 20
270 x 30

-alternating with-

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

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

-alternating with-

4. 1 Arm Bent Rear DB Raises
40's x 15
45's x 15
50's x 15

Good workout. Its been awhile since I did back and biceps together... I think I'm going to do more random workouts like this, and not stick so much to a strict routine.

Mr. Dead
12-03-08, 1:36 pm
Great session!!! Definitley love the volume, and congrats on the PR's!!!

Firedrake
12-03-08, 2:06 pm
Great work -- I like that split sometimes, too! You get incredible pumps from it.

Hola Bola
12-04-08, 4:19 pm
Great session!!! Definitley love the volume, and congrats on the PR's!!!

Thanks buddy.


Great work -- I like that split sometimes, too! You get incredible pumps from it.

Haha yep. Instinctual training FTW.

B Con
12-05-08, 5:48 am
Random workouts FTMFW! Nicely done... you looked like a monster rowing in that video... looking forward to the Arnold... bringing my A game.

naturalguy
12-05-08, 9:18 am
Still putting in some hard work H, great to see it, your a beast. Looking forward to hanging at the Arnold.

Ragnar13
12-05-08, 3:44 pm
Awesome workout man! Vids kick ass...as usual.

I got to tell ya that the supersetting a trap exercise and a bicep exercise is working great for me. And that is something I never would have thought of.

Hola Bola
12-06-08, 7:06 pm
Random workouts FTMFW! Nicely done... you looked like a monster rowing in that video... looking forward to the Arnold... bringing my A game.

Haha, thanks man... I'll be bringing my A game as well!


Still putting in some hard work H, great to see it, your a beast. Looking forward to hanging at the Arnold.

Thanks Eric. I can't wait to hang with the you and the rest of the Animal crew again.


Awesome workout man! Vids kick ass...as usual.

I got to tell ya that the supersetting a trap exercise and a bicep exercise is working great for me. And that is something I never would have thought of.

I will admit, its a weird combo, but traps/biceps seems to work pretty well.

Hola Bola
12-07-08, 11:47 am
12-6-08
Quads

14 sets in 60 minutes...

1. Squats
135 x 15
225 x 12
315 x 10
405 x 8
455 x 3 *PR* http://www.youtube.com/watch?v=Nt_At8w-DQM
405 x 8 http://www.youtube.com/watch?v=yt9jP5I9FUU
225 x 25


2. Leg Press
8 plates x 30
12 plates x 25
16 plates x 20
18 plates x 20
20 plates x 20
22 plates x 20 *PR*
16 plates x 50 *PR*

Great workout... short and sweet. I lifted with the ABC guys and although I didn't do a ton of volume, my quads were tore up. I was very happy with my squat numbers.

Ragnar13
12-07-08, 2:32 pm
Damn! Cool vids bro. How's your knee feeling? I know that my back twinged just watching you un-rack the bar! Way to kill the quads in a short amount of time/

Hola Bola
12-07-08, 4:38 pm
Damn! Cool vids bro. How's your knee feeling? I know that my back twinged just watching you un-rack the bar! Way to kill the quads in a short amount of time/

My knee is feeling good finally. I think widening out my stance has helped with that. Also, I go slower on the negative portion instead of dropping down and bouncing out of the hole. I think my new stance will help with my strength progression on them as well... I'd like to hit 500 sometime soon.

J Wong
12-07-08, 4:40 pm
Good looking leg workout, congrats on all of the PRs.

Hola Bola
12-07-08, 4:41 pm
Good looking leg workout, congrats on all of the PRs.

Thanks man.

Hola Bola
12-07-08, 7:39 pm
12-7-08
Chest

22 sets in 70 minutes...

1. Incline BB Bench Press
135 x 25
185 x 20
225 x 15
275 x 10
315 x 5
275 x 12
235 x 16

2. Incline Smith Press (limited ROM)
135 x 30
185 x 25
225 x 20
225 x 20
225 x 20
225 x 20
185 x 40

3. Machine Chest Flys
180 x 15
210 x 15
240 x 12
195 x 15

-alternating with-

3. Low Cable Crossovers
100 x 15
120 x 15
140 x 12
110 x 15

Good workout... my chest was fried by the end. The heavy sets on incline bb might've been PR's but I'm not sure. Limited ROM smith inclines went well, and chest flys/crossovers finished me off.

Hola Bola
12-07-08, 8:44 pm
New routine...

-Chest
-Biceps/Abs
-Shoulders/Traps
-Quads/Calves
-Back
-Triceps/Abs
-Hamstrings/Calves

*Off days taken when needed

One of the reasons I'm going to use this routine is that the single bodypart workouts will be shorter than what I'm currently doing, which will allow me to add in some light cardio without having to spend all day at the gym.

SQUAT or DIE!
12-07-08, 8:48 pm
new split looks good bola..

Hola Bola
12-07-08, 10:35 pm
new split looks good bola..

Thanks. It might turn out to be a shitty routine, but theres only one way to find out, right?

ossizen
12-07-08, 10:36 pm
Good routine you got set up there.

One way to find out if it works for ya, no?

Hola Bola
12-07-08, 11:28 pm
Good routine you got set up there.

One way to find out if it works for ya, no?

Thanks man.

SQUAT or DIE!
12-07-08, 11:30 pm
Thanks. It might turn out to be a shitty routine, but theres only one way to find out, right?

absolutely... but with days off as needed, if your hurting real bad one day you can rest up and not miss a workout.

BobbyB11
12-08-08, 2:59 pm
With the limited ROM Inclines, are you using the lower or upper part of the rep. Also are you coming to a complete pause at the bottom of each rep before the positive portion of the rep? Love the youtube posts.

Hola Bola
12-08-08, 6:12 pm
absolutely... but with days off as needed, if your hurting real bad one day you can rest up and not miss a workout.

Yep... thats the plan!


With the limited ROM Inclines, are you using the lower or upper part of the rep. Also are you coming to a complete pause at the bottom of each rep before the positive portion of the rep? Love the youtube posts.

I'm using the lower part of the ROM... no pause though. Here's an example of how I do them...

http://www.youtube.com/watch?v=P9qbSuQ5CSc

B Con
12-08-08, 6:57 pm
Looking forward to the Arnold big man... gonna be insane!

Hola Bola
12-08-08, 7:12 pm
Looking forward to the Arnold big man... gonna be insane!

You know it!

Hola Bola
12-09-08, 1:32 pm
12-8-08
Biceps/Abs/Cardio

23 sets in 50 minutes + 15 minutes cardio...

1. BW Chinups
15
15
15

2. Alternating DB Curls
40's x 15/15
50's x 12/12
60's x 10/10
70's x 8/8
65's x 11/11
65's x 15/15 (hammer)
55's x 15/15

3. EZ Bar Spider Curls
75 x 12
95 x 10
100 x 8
100 x 8
100 x 8 - http://www.youtube.com/watch?v=1U6NgZUg6Zk
75 x 15

-alternating with-

3. Decline Situps
30
30
30
30
30
30

4. 1 Arm Machine Concentration Curls
90 x 10/10 - 120 x 10/10 - 150 x 8/8 - 180 x 8/8 (stack) - 135 x 12/12 - 90 x 20/20 (continuous dropset)

*15 minutes cardio on the bike*

Great workout... I wasn't sure how well a bicep only workout would go, but I liked it. No elbow issues... my wrists were a little tender but after I wrapped them up they didn't bother me. DB curls were ok, and I got a vid of the EZ bar spider curls just to show my form on them. The set of 1 arm machine curls at the end was pretty intense... I did them one arm at a time, back and forth, with no rest... pyramiding up and then dropping back down. Cardio went well... my quads were still pretty sore though.

SizeMatters
12-09-08, 1:35 pm
12-8-08
Biceps/Abs/Cardio

23 sets in 50 minutes + 15 minutes cardio...

1. BW Chinups
15
15
15

2. Alternating DB Curls
40's x 15/15
50's x 12/12
60's x 10/10
70's x 8/8
65's x 11/11
65's x 15/15 (hammer)
55's x 15/15

3. EZ Bar Spider Curls
75 x 12
95 x 10
100 x 8
100 x 8
100 x 8 - http://www.youtube.com/watch?v=1U6NgZUg6Zk
75 x 15

-alternating with-

3. Decline Situps
30
30
30
30
30
30

4. 1 Arm Machine Concentration Curls
90 x 10/10 - 120 x 10/10 - 150 x 8/8 - 180 x 8/8 (stack) - 135 x 12/12 - 90 x 20/20 (continuous dropset)

*15 minutes cardio on the bike*

Great workout... I wasn't sure how well a bicep only workout would go, but I liked it. No elbow issues... my wrists were a little tender but after I wrapped them up they didn't bother me. DB curls were ok, and I got a vid of the EZ bar spider curls just to show my form on them. The set of 1 arm machine curls at the end was pretty intense... I did them one arm at a time, back and forth, with no rest... pyramiding up and then dropping back down. Cardio went well... my quads were still pretty sore though.


cardio.....bleh whats that? whens the beard returning?

Hola Bola
12-09-08, 4:28 pm
cardio.....bleh whats that? whens the beard returning?

Haha, I hear ya... its not that much fun but I need to do it.

Idk when the beard will be back... probably not for awhile unfortunately.

Hola Bola
12-11-08, 2:43 pm
12-9-08
Shoulders/Traps/Cardio

30 sets in 80 minutes + 18 minutes cardio...

1. BB Shoulder Press
95 x 25
135 x 20
155 x 15
175 x 12
195 x 10
225 x 7 *PR*
185 x 15
135 x 25

2. HS Shrugs
205 x 20
295 x 20
385 x 15
475 x 15
385 x 20
295 x 25

-alternating with-

2. DB Laterals
30's x 20
35's x 20
40's x 15
45's x 15
50's x 12
35's x 20

3. Front Cable Raises
50 x 20
50 x 20
50 x 20

-alternating with-

3. 1 Arm Rear DB Raises
40's x 15/15
45's x 15/15
50's x 15/15

4. Machine Shoulder Press
170 x 20
210 x 20
250 x 15 (stack) - 190 x 10 - 150 x 8 - 130 x 6 (dropset)

*1 mile in 18 minutes, walking on the treadmill at the steepest incline*

Good workout. I was a little worried going into this workout because my shoulder joints were still a bit sore from chest two days prior, but after getting warmed up good at the beginning there weren't any problems. Everything went well, and I finished with some light cardio. Walking is supposed to be easy, but when you set the machine to the highest incline it gets hard pretty quick, lol... I was drenched in sweat by the time I was done.

Ragnar13
12-11-08, 2:48 pm
Nice workout. That is some serious weight on the presses!!!

Walking is a mutha. One day, when you are bored, take the 2.5 mile walk part of the APFT. Keeping one foot on the ground and no jogging doesn't let blood flow in the legs. Ya don't get winded, but the legs and esp. the calves burn like crazy.

Enforcer
12-11-08, 2:48 pm
Yo blake what u weighing now?

Angelwrath
12-11-08, 2:52 pm
Wassup Hola .. I've been a silent spectator here for a while now and i gotta tell you, your stuff is pretty motivational, especially the youtube vids .. 150 reps on squats is pure madness ... a ton of respect man.

A tiny query here - I'm from a different part of the world and don't quite know what you guys mean when you refer to natty PB. Is natty a brand name or stands for natural ? (sorry about the ignorance, i must be sounding like a fool) Got confused b/c I keep seeing it prefixed with PB all the time it makes me wonder if it is a type rather than a brand of PB.

Hola Bola
12-11-08, 3:06 pm
Nice workout. That is some serious weight on the presses!!!

Walking is a mutha. One day, when you are bored, take the 2.5 mile walk part of the APFT. Keeping one foot on the ground and no jogging doesn't let blood flow in the legs. Ya don't get winded, but the legs and esp. the calves burn like crazy.

Thanks man. Yeah, the 2.5 mile walk isn't that easy... I remember a guy trying it because he thought it would be easier than the run, and he didn't even pass the walk, lol...


Yo blake what u weighing now?

I bulked up to 220 but since I've started doing cardio I've leaned out a bit so I'm closer to 215 right now.


Wassup Hola .. I've been a silent spectator here for a while now and i gotta tell you, your stuff is pretty motivational, especially the youtube vids .. 150 reps on squats is pure madness ... a ton of respect man.

A tiny query here - I'm from a different part of the world and don't quite know what you guys mean when you refer to natty PB. Is natty a brand name or stands for natural ? (sorry about the ignorance, i must be sounding like a fool) Got confused b/c I keep seeing it prefixed with PB all the time it makes me wonder if it is a type rather than a brand of PB.

Thanks for following along! 'Natty PB' stands for natural peanut butter, just like you guessed. Here is the kind I use... http://www.naturallymore.com/products.html

Enforcer
12-11-08, 3:11 pm
Thanks man. Yeah, the 2.5 mile walk isn't that easy... I remember a guy trying it because he thought it would be easier than the run, and he didn't even pass the walk, lol...



I bulked up to 220 but since I've started doing cardio I've leaned out a bit so I'm closer to 215 right now.



Thanks for following along! 'Natty PB' stands for natural peanut butter, just like you guessed. Here is the kind I use... http://www.naturallymore.com/products.html

Nice bro, def lookin large in your ABC pics. Looking forward to hangin out with you at the Arnold.

Angelwrath
12-11-08, 3:20 pm
Thanks for the prompt reply Hola ..
Your journey got me hooked to PB, but I'm not quite sure it's 'Natural'
Have to check for the ones mentioning so explicitly on their labels the next time I hit the store

keep rocking !

McFly
12-11-08, 4:06 pm
Some sick ass no BS training going on in here....love it bro!!!

SizeMatters
12-11-08, 4:46 pm
hey bro i remember u were tryign to figure out how to fit a tub of pb in yrou diet every day u figure it out yet lol?

Hola Bola
12-11-08, 6:20 pm
Nice bro, def lookin large in your ABC pics. Looking forward to hangin out with you at the Arnold.

Thanks big man... just trying to keep up with you! I'm definately looking forward to hanging out with you and the rest of the Animal crew at the Arnold.


Thanks for the prompt reply Hola ..
Your journey got me hooked to PB, but I'm not quite sure it's 'Natural'
Have to check for the ones mentioning so explicitly on their labels the next time I hit the store

keep rocking !

Haha, nice... I love natty pb... its a great source of calories for those of us on a budget.


Some sick ass no BS training going on in here....love it bro!!!

Thanks for stopping in man.


hey bro i remember u were tryign to figure out how to fit a tub of pb in yrou diet every day u figure it out yet lol?

lol... almost. I usually go through 4-5 jars a week.

Hola Bola
12-11-08, 9:04 pm
12-10-08
Cardio/Abs

1. 1 mile jog in ~9 minutes.

2. 2 mile interval training... 100 meter run, 50 meter walk, repeat, etc...

3. Stability ball crunches - 4 sets of 30

Short cardio/ab workout with my wife... I consider this to be an 'off' day. The interval training was pretty fun actually.

Hola Bola
12-11-08, 9:18 pm
12-11-08
Quads/Calves

23 sets in 70 minutes...

1. Squats
135 x 15
225 x 12
315 x 10
405 x 8
455 x 3
475 x 1 (w/ spot)
315 x 20

2. Hack Squats
135 x 20
225 x 15
315 x 12
405 x 10
315 x 15
225 x 20

3. Walking Lunges
BW x 40 steps
BW x 40 steps
BW x 40 steps
BW x 40 steps
30's x 30 steps (DBs)

-alternating with-
3. Calf Raises on Machine Leg Press
300 x 50
400 x 40 (stack)
400 x 40
400 x 40
400 x 40

Great workout. Squats went really well... although my lower back is definately my weak point on heavy squats. I decided to go for 475 and I needed a little help out of the hole because I leaned too far forward, but I was still happy with it. 315 x 20 afterwards felt super light too, lol... Hack squats, lunges, and calf raises all were good. My calves were pretty sore from all the running the day before, and after 2-3 sets they cramped up so bad I actually fell down. It kinda sucked, but I stretched them out for a few minutes and they were fine.

shizz702
12-11-08, 9:23 pm
Damn 475, and 315x20! Lol and I can't believe you ran a mile before all that! You are in awesome shape bro! Btw I'm gonna order me some of that natty pb, I've been meaning to ask you for the link.

Big C
12-11-08, 9:26 pm
Some nice workouts you got going on there Big Hola. Been a while since I checked in. Lookin forward to bangin some weights together at the Arnold bro.

Hola Bola
12-11-08, 10:55 pm
Damn 475, and 315x20! Lol and I can't believe you ran a mile before all that! You are in awesome shape bro! Btw I'm gonna order me some of that natty pb, I've been meaning to ask you for the link.

Actually the 3 miles I ran was yesterday, not today. I don't think I could run and squat on the same day, lol...

If you check the website you can find where that PB is sold near you.


Some nice workouts you got going on there Big Hola. Been a while since I checked in. Lookin forward to bangin some weights together at the Arnold bro.

Thanks buddy. The Arnold is gonna be awesome... I can't wait.

Hola Bola
12-11-08, 11:03 pm
Todays meals + supps... most days look something like this...

Meal 1 - Real Gains shake w/ 16 oz milk + 4 tbsps natty PB
Meal 2 - 2 English muffins w/ butter and grape jelly + 16 oz milk + 4 tbsps natty PB
PreWO - Shock Therapy + Storm
IntraWO - Intra-Aid
PWO - Torrent
Meal 3 - Spagetti + 16 oz milk
Meal 4 - 2 Tilapia's + Grilled Asparagus, Corn, and 1/2 tub of Ben & Jerry's
Meal 5 - 1 scoop Milk & Egg Protein w/ 16 oz milk + 4 tbsps natty PB
Meal 6 - 1 scoop Milk & Egg Protein w/ 16 oz milk + 4 tbsps natty PB

*2-3 Uni-Liver tabs taken with most meals*

B Con
12-12-08, 5:16 am
Nice workout and hell of a diet. Spaghetti by far is my favorite meal with some good milk.

Hola Bola
12-12-08, 6:34 pm
Nice workout and hell of a diet. Spaghetti by far is my favorite meal with some good milk.

Thanks man. My wife makes a mean spagetti, lol...

shizz702
12-12-08, 6:40 pm
do you think this is a good bulk order deal? http://www.amazon.com/Naturally-More-Natural-Peanut-16-Ounce/dp/B001HTMT2K/ref=pd_bbs_sr_1?ie=UTF8&s=grocery&qid=1229124953&sr=8-1

futurefreak101
12-12-08, 6:44 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.

lol dude thats like me 30-40 sets LOL...insiane i know..but i also eat a shit ton and im assuming you do as well..i also havea shoulder problem and hate using the smith for CGBP...i feel like my tricepts have gotten smaller since i been using it but my shoulder feels better.

Hola Bola
12-12-08, 6:56 pm
do you think this is a good bulk order deal? http://www.amazon.com/Naturally-More-Natural-Peanut-16-Ounce/dp/B001HTMT2K/ref=pd_bbs_sr_1?ie=UTF8&s=grocery&qid=1229124953&sr=8-1

Thats not a very good deal... with shipping it averages out to $6.06 per container... I buy it for $2.87 per container at Wal-Mart. You can buy it from the website for alot cheaper than that... and the shipping isn't bad at all either. Check it out... http://theconsumerlink.com/NATURALLYMORE/detail/TCL+NMNATURAL/0


lol dude thats like me 30-40 sets LOL...insiane i know..but i also eat a shit ton and im assuming you do as well..i also havea shoulder problem and hate using the smith for CGBP...i feel like my tricepts have gotten smaller since i been using it but my shoulder feels better.

Yeah I'm eating alot right now. I don't mind using the smith for CGBP, although I still do freeweight as well when my shoulder is feeling good.

diesel1976
12-12-08, 7:11 pm
Nice workout and hell of a diet. Spaghetti by far is my favorite meal with some good milk.

Me too. Most people think Im nuts for drinking milk with spaghetti, glad Im not the only one.

Nice looking diet Hola Bola.

shizz702
12-12-08, 7:33 pm
Nice bro, I'm gonna have to order from there then!

Training and diet look on point as usual brotha!

Angelwrath
12-13-08, 7:03 am
Thats not a very good deal... with shipping it averages out to $6.06 per container... I buy it for $2.87 per container at Wal-Mart. You can buy it from the website for alot cheaper than that... and the shipping isn't bad at all either. Check it out... http://theconsumerlink.com/NATURALLYMORE/detail/TCL+NMNATURAL/0


"This product can only be shipped within the U.S. and U.S. Territories. There is an additional $2.00 shipping and handling charge on this item." :( :(

Angelwrath
12-13-08, 7:10 am
Hey Hola .. Can I just have roasted peanuts instead ? (I couldn't find any natural PB here .. all of them have hydrogenated veg. oils)

Hola Bola
12-19-08, 1:06 pm
Update... I'm alive, just super busy. I picked up an extra seasonal job so I've had ZERO free time... its been a struggle just to get into the gym. Here's a pic from a few days ago though... I'm still hitting it hard... currently at ~215lbs...

http://img373.imageshack.us/img373/858/holarearlat121508ay9.jpg

Mr. Dead
12-19-08, 1:41 pm
Update... I'm alive, just super busy. I picked up an extra seasonal job so I've had ZERO free time... its been a struggle just to get into the gym. Here's a pic from a few days ago though... I'm still hitting it hard... currently at ~215lbs...

http://img373.imageshack.us/img373/858/holarearlat121508ay9.jpg

I know you're getting things done, no matter what life throws at ya!!! Looking HUUUGE in that pic!!!

shizz702
12-19-08, 1:43 pm
Damn your back is looking sick bro! Lots of definition and very thick!

Firedrake
12-19-08, 3:49 pm
I still say you're gonna scare the civilian right out of those new troopies . . . that back's lookin' good!

Ragnar13
01-01-09, 9:09 am
Happy New Year Blake! All your advice over 2009 has made a difference my friend! Here is to a 2009 that is freaking outstanding!

Joseb
01-01-09, 7:47 pm
hey man,
i heard you ran the anabolic diet, how'd it work for you?

Pizzalamp
01-01-09, 7:55 pm
Todays meals + supps... most days look something like this...

Meal 1 - Real Gains shake w/ 16 oz milk + 4 tbsps natty PB
Meal 2 - 2 English muffins w/ butter and grape jelly + 16 oz milk + 4 tbsps natty PB
PreWO - Shock Therapy + Storm
IntraWO - Intra-Aid
PWO - Torrent
Meal 3 - Spagetti + 16 oz milk
Meal 4 - 2 Tilapia's + Grilled Asparagus, Corn, and 1/2 tub of Ben & Jerry's
Meal 5 - 1 scoop Milk & Egg Protein w/ 16 oz milk + 4 tbsps natty PB
Meal 6 - 1 scoop Milk & Egg Protein w/ 16 oz milk + 4 tbsps natty PB

*2-3 Uni-Liver tabs taken with most meals*
hmmm interesting diet
am i wrong or is that not high protein?
whats your opinion on dieting w/ regards to protein etc
btw looking beastly in ya pic!

Hola Bola
01-10-09, 9:16 pm
1/9/09
Triceps/Abs/Cardio

1. Weighted Dips
BW x 25
+45 x 20
+90 x 15
+135 x 10
+180 x 6
+135 x 12
+90 x 20
+45 x 30

2. Army Style Situps
50
50
50

3. Overhead DB Extensions
75 x 20
90 x 20
105 x 15
120 x 15
135 x 12
150 x 10
125 x 15

4. Ab V-Ups
25
25
25

Cardio: 4 - 1/2 mile jogs... ~8 minute mile pace.

Good workout... I went pretty heavy on weighted dips and overhead extensions without any shoulder pain. 1st day of ANIMAL Test... stay tuned.

Firedrake
01-10-09, 9:27 pm
Those dips were killer -- what do YOU mean by "Army Style" situps? Good old-fashioned bent-knee?

Hola Bola
01-10-09, 10:46 pm
Those dips were killer -- what do YOU mean by "Army Style" situps? Good old-fashioned bent-knee?

Yep, bent knee w/ feet supported and hands behind the head.

Hola Bola
01-10-09, 10:47 pm
1/10/09
Back/Cardio

1. Deadlifts
135 x 15
225 x 12
315 x 10
405 x 8
495 x 1
495 x 1
495 x 1
405 x 8

2. Wide Hammer Grip Lat Pulldowns
165 x 15
210 x 12
255 x 10
300 x 10 (stack)
270 x 12
225 x 15

3. HS Iso Low Rows
2 p/s x 20
3 p/s x 20
4 p/s x 15
5 p/s x 12
3 p/s x 20

-supersetted with-

3. Straight Arm Lat Pulldowns
110 x 20
110 x 20
110 x 20
110 x 20

Cardio: 6 - 1/4 mile sprints... Goal of <75 seconds on each one.
Warmup - 100 s
1 - 71 s
2 - 65 s
3 - 68 s
4 - 70 s
5 - 67 s
6 - 66 s

Great workout... heavy singles on deadlifts felt good, although my form was kinda crappy on the last one. Pulldowns were good, and the HS rows supersetted with the straight arm lat pulldowns had my lats on fire. Cardio was fun today... 1/4 mile intervals had me gassed by the last one, but I kept the times under 75 seconds like I wanted. Chest/Abs tomorrow...

Maiden69
01-11-09, 8:52 am
Good job on those sprints, seriously I thought that all that muscle will have to slow you down, but a under 10 min pace on those sprints! Hope you can build up your stamina in time for your first APFT, you will be maxing the run in no time! Are you timing your self on the sit ups too? I was doing almost the same once, but doing 3 sets of as many as I could do in 1 min one week and the next just maxing out to failure X 3. The was the only time I maxed my situps, always being bad a them, run and push ups was a completely different story.

Ah, let us know how that test goes, there is a guy at BB.com doing it and I'm getting the itch to order once I get my tax money... also I don't know if you can do it here, but post the difference in feeling between it and a PH? If not it is OK. I think that at my age I need all the help I can get!

Hola Bola
01-11-09, 1:25 pm
Good job on those sprints, seriously I thought that all that muscle will have to slow you down, but a under 10 min pace on those sprints! Hope you can build up your stamina in time for your first APFT, you will be maxing the run in no time! Are you timing your self on the sit ups too? I was doing almost the same once, but doing 3 sets of as many as I could do in 1 min one week and the next just maxing out to failure X 3. The was the only time I maxed my situps, always being bad a them, run and push ups was a completely different story.

Ah, let us know how that test goes, there is a guy at BB.com doing it and I'm getting the itch to order once I get my tax money... also I don't know if you can do it here, but post the difference in feeling between it and a PH? If not it is OK. I think that at my age I need all the help I can get!

My goal is to eventually get my 2 mile time back under 12 minutes. My best 2 mile time ever was 10:55, but that was when I weighed 170lbs, lol... For the situps, when I first started doing them again I was suprised at how hard they were. I've timed myself and I've slowly been improving. I need to get 82 to max. I did 72 in 2 minutes last week, but the sets of 50 were pretty easy, and I think I did them all in about a minute, so I should be ok to hit 82. Pushups shouldn't be a problem, lol...

I saw you subbed in my Test log on bb.com... I'll definately be commenting on how well I feel it is working.

Maiden69
01-11-09, 1:50 pm
My goal is to eventually get my 2 mile time back under 12 minutes. My best 2 mile time ever was 10:55, but that was when I weighed 170lbs, lol... For the situps, when I first started doing them again I was suprised at how hard they were. I've timed myself and I've slowly been improving. I need to get 82 to max. I did 72 in 2 minutes last week, but the sets of 50 were pretty easy, and I think I did them all in about a minute, so I should be ok to hit 82. Pushups shouldn't be a problem, lol...

I saw you subbed in my Test log on bb.com... I'll definately be commenting on how well I feel it is working.

Cool! Yeap I subbed there too. Sit ups are always my weak point. I find them hard to do, especially after a long lay off from them as you just noticed. 10:55 is flying! I done 13:05 as my best, never touched 12, but it is OK, I can't run anymore, after the surgeries they give me a running profile.

Hola Bola
01-11-09, 5:09 pm
1/11/09
Chest/Abs/Cardio

1. Incline BB/DB Bench Press
135 x 30 (bb)
185 x 20 (bb)
80's x 20
100's x 15
115's x 12
125's x 10
185 x 25 (bb)

2. 60 Degree Smith Incline Press
135 x 30
185 x 20
225 x 15
250 x 12
225 x 20
185 x 30

3. Machine Chest Flys
180 x 20
225 x 15
270 x 10 (stack)
240 x 15

-supersetted with-

3. Push-ups
25
25
25
25

4. Army Style Sit-ups
82 in 1:55

Cardio: 4 - 1/2 mile runs @ ~8 minute mile pace.

Good workout today... incline presses felt good. I tried warming up with the bb before switching to db presses and it worked pretty well. I like using a higher angle on the smith, and even though its 60 degrees I still feel it primarily in my chest. Machine flys supersetted with push-ups finished my chest off nicely. I decided to test out my max situps and I finally hit 82 with 5 seconds to spare, lol...

Hola Bola
01-11-09, 8:38 pm
Cool! Yeap I subbed there too. Sit ups are always my weak point. I find them hard to do, especially after a long lay off from them as you just noticed. 10:55 is flying! I done 13:05 as my best, never touched 12, but it is OK, I can't run anymore, after the surgeries they give me a running profile.

Yep, the first time I tried to do them a few weeks ago I could barely do 40, lol... I couldn't believe how hard they were. Situps are one of those exercises that you have to actually do to get better at... other ab exercises won't help.

13:05 is good! I would be happy with 13:05 next weekend, lol...

B Con
01-11-09, 9:28 pm
Explain these army style sit ups? How are they different?

Always feels good to come back from vacation and see your Animal brethren destroying it.

Hola Bola
01-13-09, 5:52 pm
1/12/09
Quads/Calves

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

2. Walking BB Lunges
BW x 40 steps
135 x 24 steps
135 x 24 steps
135 x 24 steps

-alternating with-

2. Lying Leg Curls
170 x 20
200 x 20 (stack)
200 x 25
200 x 25

-alternating with-

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

Good workout... my lower back was still pretty sore from heavy deadlifts, so I decided to focus on leg press instead of squats. 22 plates for 20 reps is a PR I think, and the back-off sets were pretty good too. Lunges, leg curls, and calf raises rounded out the workout... I finished the whole thing in under an hour.

Firedrake
01-13-09, 6:02 pm
Great looking work as always -- those leg presses are freakin' amazing!

Maiden69
01-13-09, 8:04 pm
Explain these army style sit ups? How are they different?

Always feels good to come back from vacation and see your Animal brethren destroying it.

I think he already did, but. It is a full range sit-up, hands interlocked behind your head, feet together or up to 12" apart, knees bent to a 90 degree angle. You have to come up vertical until the base of your neck is above the base of your spine, then lower until the bottom of your shoulder blades touches the ground. Butt have to stay on the floor at all times and rocking is not allowed or the repetition will not count. You can not let go the hands lock, or it will not count, if you rest too much on the floor or assist your self up you are terminated.

B, one question, I did quads today (I'm back on the 12 day rotation) and I did the Cybex squat press. I topped out at 14X10, then tried to hit 16 and stopped at 4 reps only. Do you think I should keep trying to go higher, or stay with the 14 and do one or 2 more sets of 10? After the 16X4 I did 3 sets of 8X30 and I was burning!

ATLMusclBro5
01-13-09, 10:37 pm
Dude, your leg session has me fired up already for tomorrow! Great numbers there man. Your intensity level had to be thru the roof if you finished under an hour.

Hola Bola
01-13-09, 11:25 pm
Explain these army style sit ups? How are they different?

Always feels good to come back from vacation and see your Animal brethren destroying it.

See below... Maiden answered perfectly.


Great looking work as always -- those leg presses are freakin' amazing!

Thanks man.


I think he already did, but. It is a full range sit-up, hands interlocked behind your head, feet together or up to 12" apart, knees bent to a 90 degree angle. You have to come up vertical until the base of your neck is above the base of your spine, then lower until the bottom of your shoulder blades touches the ground. Butt have to stay on the floor at all times and rocking is not allowed or the repetition will not count. You can not let go the hands lock, or it will not count, if you rest too much on the floor or assist your self up you are terminated.

B, one question, I did quads today (I'm back on the 12 day rotation) and I did the Cybex squat press. I topped out at 14X10, then tried to hit 16 and stopped at 4 reps only. Do you think I should keep trying to go higher, or stay with the 14 and do one or 2 more sets of 10? After the 16X4 I did 3 sets of 8X30 and I was burning!

Next time I try 14x8, then shoot for 16x6. If I'm going heavier on the next set I try not to push too close to failure, because then my heavier set is going to suffer. On the cybex version I like using lower rep ranges, but with a standard 45 degree leg press I usually stay above 20 reps. There is nothing that burns as much as +30 rep sets, lol...


Dude, your leg session has me fired up already for tomorrow! Great numbers there man. Your intensity level had to be thru the roof if you finished under an hour.

Thanks man... I was definately keeping a quick pace.

Maiden69
01-14-09, 8:07 am
Next time I try 14x8, then shoot for 16x6. If I'm going heavier on the next set I try not to push too close to failure, because then my heavier set is going to suffer. On the cybex version I like using lower rep ranges, but with a standard 45 degree leg press I usually stay above 20 reps. There is nothing that burns as much as +30 rep sets, lol...


OK, thanks man! I'll do that, my 14x10 I did 8 then paused for 2 seconds and hit the other 2, so I will definately back off and then hit the 16x6. And yeah I noticed that the cybex feels better, but more heavier than a regular sled. Last week in P.R. I hit 16X8 and I felt I could had squeeze 1 or 2 more. Those 30 rep are intense, but my quads was digging it, they are sore today, and that was my goal!

Maiden69
01-14-09, 8:18 am
Hey B, I will be driving by MO March 31st to AZ, my route takes me down 44, how far away are you from there? I check Mapquest and it puts me at 16 hours to the middle-end of MO, so I can hit 10 hrs the first day and then 6 more and try to get together and hit the gym overthere. Let me know if you will be available close to that date!

McFly
01-14-09, 8:35 am
3 sick ass workout in a row! good shit bro!!!

B Con
01-14-09, 8:48 am
Thanks for the info Maiden and Hola.


T minus 8 weeks ... nuff said.

Hola Bola
01-14-09, 8:53 pm
1/13/09
Biceps/Abs/Cardio

Cardio: 1 mile jog in 9 minutes. (warm-up)

1. EZ Bar Curls w/ Arm Blaster
75 x 20
95 x 15
105 x 12
115 x 10
135 x 8
115 x 15
95 x 20

2. Machine Preacher Curls
220 x 15 (stack)
220 x 15
220 x 15
220 x 15

-superset with-

2. Wide Grip BB Curls
60 x 15
60 x 15
60 x 15
60 x 15

3. Army Style Situps
50
50
50
50

4. DB Hammer Curls (Down-the-rack)
50's x 10 - 45's x 10 - 40's x 10 - 35's x 10 - 30's x 10 - 25's x 10 - 20's x 10

Good workout... my quads were pretty sore so I jogged a mile as a warmup and although my legs hurt pretty bad at first, they had loosened up alot by the time I was done. I used an arm blaster for EZ bar curls and I think it helps me keep good form. The preacher curl/wide grip bb curl superset was intense... I normally don't do straight bar curls, and the wider grip made feel alot different. One big down-the-rack set of DB hammer curls finished off the workout nicely.

Hola Bola
01-14-09, 10:27 pm
OK, thanks man! I'll do that, my 14x10 I did 8 then paused for 2 seconds and hit the other 2, so I will definately back off and then hit the 16x6. And yeah I noticed that the cybex feels better, but more heavier than a regular sled. Last week in P.R. I hit 16X8 and I felt I could had squeeze 1 or 2 more. Those 30 rep are intense, but my quads was digging it, they are sore today, and that was my goal!

Good deal man... keep hitting them hard! For me the cybex feels better too... not easier or harder but a more natural movement.


Hey B, I will be driving by MO March 31st to AZ, my route takes me down 44, how far away are you from there? I check Mapquest and it puts me at 16 hours to the middle-end of MO, so I can hit 10 hrs the first day and then 6 more and try to get together and hit the gym overthere. Let me know if you will be available close to that date!

I should be around... shoot me a PM with your travel info. The KC area is 2-3 hours off I-44.


3 sick ass workout in a row! good shit bro!!!

Thanks man!


Thanks for the info Maiden and Hola.


T minus 8 weeks ... nuff said.

Nuff said indeed... its gonna be a good time.

Feel The Power
01-15-09, 10:08 am
how long do you rest in between your 1/4 mile reps??

how about the 1/2 mile reps??

Just curious.. I peek in on your journey from time to time, but not sure if I ever posted before. Keep up the good work!!

Maiden69
01-15-09, 11:43 am
Thanks for the info Maiden and Hola.

Anytime Bro.


Good deal man... keep hitting them hard! For me the cybex feels better too... not easier or harder but a more natural movement.

I should be around... shoot me a PM with your travel info. The KC area is 2-3 hours off I-44.


Same here, I like the little arch on the movement. and I'm getting compliments on the legs already, so I'm definitely going to hit them hard! I need to come up with a plan for my arms, they are responding but VERY SLOW!!! I'm only at a 16" pump...

Will do on the travel. I will be driving from MD to AZ (about 36hrs), so a 3-6 hr detour will not be a big deal to me.

Hola Bola
01-15-09, 10:20 pm
how long do you rest in between your 1/4 mile reps??

how about the 1/2 mile reps??

Just curious.. I peek in on your journey from time to time, but not sure if I ever posted before. Keep up the good work!!

Thanks man. I walked 200m in between the 1/4 mile runs. For the 1/2 mile runs I just rested for a minute or so... those weren't as intense as the 1/4 mile runs.


Anytime Bro.

Same here, I like the little arch on the movement. and I'm getting compliments on the legs already, so I'm definitely going to hit them hard! I need to come up with a plan for my arms, they are responding but VERY SLOW!!! I'm only at a 16" pump...

Will do on the travel. I will be driving from MD to AZ (about 36hrs), so a 3-6 hr detour will not be a big deal to me.

Thats a long drive, lol... if you're willing to drive a few hrs out of your way I'll definately try to get some sort of ABC group together.

Maiden69
01-15-09, 11:22 pm
Thats a long drive, lol... if you're willing to drive a few hrs out of your way I'll definately try to get some sort of ABC group together.
I know man, but it is that, or be at Ft Huachuca for 5 months without transportation while I reclass. An ABC would be outstanding, I will PM you once I get close to the date and I have a set date for sure!

Hola Bola
01-16-09, 12:01 am
1/14/09
Shoulders/Triceps/Cardio

Cardio: 1 mile jog in 8 minutes.

1. Seated BB Shoulder Press
135 x 20
155 x 15
175 x 12
195 x 10
215 x 8
185 x 18

2. Plate Loaded Dip Machine
270 x 20
360 x 15
450 x 12
540 x 10
450 x 15
360 x 20

3. Machine Lateral Raises
100 x 15
110 x 15
120 x 15
100 x 20

-alternating with-

3. 1 Arm Rear DB Raises
50 x 15/15
50 x 15/15
50 x 15/15
50 x 15/15

-alternating with-

3. Machine Overhead Extensions
220 x 20 (stack)
260 x 20 (stack+40)
300 x 15 (stack+80)
220 x 25

4. DB Lateral Raises (down the rack)
50's x 10 - 40's x 10 - 30's x 10 - 20's x 10

Good workout. I kept the reps high for the most part because my shoulder wasn't feeling right during shoulder presses... I was able to finish without any problems though.

Hola Bola
01-25-09, 3:13 pm
1-20-09
Biceps/Triceps/Abs/Cardio

Cardio: 1 mile jog in 9 minutes (warm-up)

1. DB Curls
45's x 15/15
55's x 12/12
65's x 10/10
75's x 8/8
60's x 15/15 (hammer)
50's x 20/20 (hammer)

-alternating with-

1. BB CGBP
135 x 25
185 x 20
225 x 15
250 x 12
275 x 10
225 x 18

2. EZ Bar Spider Curls
75 x 15
95 x 12
95 x 12
95 x 12
95 x 12

-supersetted with-

2. Wide Grip BB Curls
60 x 15
60 x 15
60 x 15
60 x 15
60 x 15

3. V-Bar Cable Pressdowns
200 x 20
200 x 20
200 x 20
200 x 20

-alternating with-

3. Army Sit-Ups
50
50
50

Good arm workout. The wrist wraps helped with the DB curls and CGBP but I didn't use them on the spider curls or tricep pressdowns. After last weekends Army PT, I've decided to change my workout routine to a more basic 2 on, 1 off (Arms/Legs/Chest/Back) routine.

I apologize for the delay in updates... my computer took a crap this week and I had to replace the hard drive. More updates to come...

Big C
01-25-09, 4:20 pm
Nice job bro....still putting in the hard work. Looking strong as always. I've done 2 on, 1 off before and liked it. I think it will be a nice change of pace for you. - Big C

Hola Bola
01-25-09, 4:53 pm
1-21-09
Legs/Cardio

Cardio: 1 mile run in 8 minutes (warm-up)

1. Squats
135 x 20
225 x 15
315 x 12

2. Leg Press
4 plates x 20
8 plates x 20
12 plates x 20
16 plates x 20
20 plates x 20
14 plates x 40

-alternating with-

2. BB SLDL
135 x 20
225 x 20
225 x 20
225 x 20
225 x 20
225 x 20

-alternating with-

2. Walking Lunges
40 steps
40 steps
40 steps
40 steps
40 steps
40 steps

3. Lying Leg Curls
170 x 20
200 x 20
200 x 20
200 x 20

-alternating with-

3. Donkey Calf Raise Machine
285 x 50
285 x 50
285 x 50
285 x 50

Good leg workout. The leg press/sldl/lunge circuit was pretty intense, although I didn't use a ton of weight. I was happy with my endurance though, and the running I've been doing has probably helped with that, and vice versa.

Mr. Dead
01-26-09, 3:26 pm
Killer session!!! Definitely diggin' the volume!!!

Hola Bola
01-27-09, 12:56 pm
Nice job bro....still putting in the hard work. Looking strong as always. I've done 2 on, 1 off before and liked it. I think it will be a nice change of pace for you. - Big C

I think so too. Thanks for stopping by Big C, you gonna be at the Arnold?


Killer session!!! Definitely diggin' the volume!!!

Thanks bro.

Maharg
01-27-09, 1:14 pm
Thats pretty fucking intense. I hated you the time we had to do the powersquat ss with SLDL. crazy rep and volume.

McFly
01-27-09, 1:17 pm
I was happy with my endurance though, and the running I've been doing has probably helped with that, and vice versa.

shit! you have endurance for days!

Big C
01-27-09, 1:18 pm
Yeah bro staying all weekend...with Broc, B Bon and Steve at the Best Western. So I'll be hanging at the cage whenever we're at the Expo.

Lookin forward to smashin with you...I don't get to lift with guys my size very often so I'm sure you'll give me a good kick in the ass. See you then bro.

B Con
01-27-09, 1:23 pm
Yeah bro staying all weekend...with Broc, B Bon and Steve at the Best Western. So I'll be hanging at the cage whenever we're at the Expo.

Lookin forward to smashin with you...I don't get to lift with guys my size very often so I'm sure you'll give me a good kick in the ass. See you then bro.

That B Bon guy sounds shady...

Hola Bola
02-04-09, 8:31 pm
Thats pretty fucking intense. I hated you the time we had to do the powersquat ss with SLDL. crazy rep and volume.

lol... that was fun! When you gonna come up to KC to train?


shit! you have endurance for days!

I enjoy training high volume... the endurance comes with that kind of training style.


Yeah bro staying all weekend...with Broc, B Bon and Steve at the Best Western. So I'll be hanging at the cage whenever we're at the Expo.

Lookin forward to smashin with you...I don't get to lift with guys my size very often so I'm sure you'll give me a good kick in the ass. See you then bro.

Sweet. I'll see you there for sure.


That B Bon guy sounds shady...

Haha, thats what I was thinking!

Hola Bola
02-04-09, 8:49 pm
2-1-09
Chest/Shoulders/Cardio

Cardio: 1 mile jog in 8 minutes.

1. Incline BB Bench Press
135 x 20
185 x 15
225 x 12
250 x 8
275 x 6
315 x 3
225 x 20

2. Incline HS Press
190 x 20
270 x 15
360 x 10
410 x 6
360 x 10
270 x 25

3. Machine Chest Flys
180 x 15
225 x 15
270 x 12 (stack)
195 x 20

-alternating with-

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

Good workout. My shoulder was bothering me on the heavier incline bb press sets, but after some stretching it kinda went away, lol...

Hola Bola
02-04-09, 8:52 pm
2-2-09
Cardio

2 mile run w/ my dog in 14:30.

This wasn't very hard, plus I had to stop 4-5 times because my dog (5 mo/old black lab) kept getting her leash caught on stuff... trees, mailboxes, lightpoles, etc... towards the end I kept the leash short where she had to run right by my side the whole time... that solved that problem.

Hola Bola
02-04-09, 9:07 pm
2-3-09
Legs/Cardio

Cardio: 4 - 1/4 mile jogs w/ my wife.

1. Squats
135 x 20
225 x 15
315 x 10
405 x 5

2. Leg Press
4 plates x 30
8 plates x 25
12 plates x 20
16 plates x 20
20 plates x 20
16 plates x 30

-alternating with-

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

3. Lying Leg Curls
170 x 20
200 x 20 (stack)
200 x 20
200 x 20

-alternating with-

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

Cardio: 1/2 mile jog w/ my wife.

Ok workout... my lower back wasn't feeling 100% and the daily cardio is starting to take its toll on my leg strength... 405 felt super heavy. It sucks, but since I decided to re-up I won't settle for anything less than 100% on the PT test.

Hola Bola
02-04-09, 9:17 pm
2-4-09
Arms/Abs/Cardio

Cardio: 2 - 1/2 mile runs w/ my wife

1. BW Chins
15
15
15

-alternating with-

1. CG Push-Ups
30
30
30

2. EZ Bar Curls
75 x 15
95 x 12
115 x 10
135 x 8
95 x 20

-alternating with-

2. Plate Loaded Dip Machine
180 x 25
270 x 20
360 x 15
450 x 12
360 x 20

3. 1 Arm Machine Preacher Curls
220 x 15/15 (stack)
220 x 15/15
220 x 15/15
220 x 15/15
220 x 15/15

-alternating with-

3. V-Bar Cable Pressdowns
200 x 20 (stack)
200 x 20
200 x 20
200 x 20
200 x 20

-alternating with-

3. Decline Situps
25
25
25
25

Good workout... my shoulder was bothering me a little bit, so I kept the reps pretty high and didn't push it too hard. EZ bar curls went really good... I think 135x8 is a PR for me on them. I didn't even need to use my wrist wraps today either, so that made me happy.

New pic from today @ 208lbs...

http://img132.imageshack.us/img132/4894/sidechest2082308ry3.jpg

naturalguy
02-05-09, 9:52 am
Looking good B. I see some striations in the pecs

B Con
02-05-09, 9:53 am
Getting that 2 miles like its nothing. Looking swole...

D-Bomb
02-05-09, 10:04 am
looking seriously swole dude, i would be worried seeing you giving a sprint at me haha...

Maiden69
02-05-09, 11:05 am
Thats a long drive, lol... if you're willing to drive a few hrs out of your way I'll definately try to get some sort of ABC group together.

Hey B, Just droped my leave form. As of now, I will be able to be at your area on March 31st. Can you PM me (or post it here) the address of the GYM so that I can store it in my GPS?

Hola Bola
02-05-09, 1:16 pm
Looking good B. I see some striations in the pecs

Thanks E. I've still got some more bf to lose though.


Getting that 2 miles like its nothing. Looking swole...

Word. I used to be a distance runner, so its coming back pretty quick.


looking seriously swole dude, i would be worried seeing you giving a sprint at me haha...

lol... thanks man.


Hey B, Just droped my leave form. As of now, I will be able to be at your area on March 31st. Can you PM me (or post it here) the address of the GYM so that I can store it in my GPS?

Cool. Here's the address for the gym...

725 NW Commerce Drive
Lees Summit, MO 64086

Big C
02-05-09, 1:18 pm
No way dude you were a distance runner? I was too in high school! Ran the 2 mile in track and cross country also...that's crazy. I wish my conditioning was still good like it used to be.

Looks like you got a good mixture of training and cardio goin on bro...I need to pick up the latter a bit. See you in a few short weeks big man!

naturalguy
02-05-09, 1:20 pm
It's on:

http://forum.animalpak.com/showthread.php?t=23408

Hola Bola
02-05-09, 1:25 pm
No way dude you were a distance runner? I was too in high school! Ran the 2 mile in track and cross country also...that's crazy. I wish my conditioning was still good like it used to be.

Looks like you got a good mixture of training and cardio goin on bro...I need to pick up the latter a bit. See you in a few short weeks big man!

Haha yep. I did just about every event you can think of during my high school track career... I was on the 4x100 and 4x200 teams, ran the open 400, 800, 1 mile, and 2 mile, plus I triple jumped at a few meets. I was the good "all-around" athlete, but I never dominated in any one area.

McFly
02-05-09, 1:30 pm
Haha yep. I did just about every event you can think of during my high school track career... I was on the 4x100 and 4x200 teams, ran the open 400, 800, 1 mile, and 2 mile, plus I triple jumped at a few meets. I was the good "all-around" athlete, but I never dominated in any one area.

DAMN, another former track athlete! i couldn't hack it as a sprinter....400, 800, and sometimes the 1600 were my thing...and of course cross country as my base....a little high jump in the mix as well....I couldn't hit the board consistently for the long or triple to make the cut for a meet.

who said white men can't jump!!!

G Diesel
02-05-09, 1:31 pm
Hola looking lean and mean... My boy never fails to impress. Keep it going bro and get to work on those curls. Haha.

Peace, G

DANO
02-05-09, 2:00 pm
Just saw the showdown thread good luck man!

Hola Bola
02-05-09, 3:00 pm
It's on:

http://forum.animalpak.com/showthread.php?t=23408

Yeah buddy!


DAMN, another former track athlete! i couldn't hack it as a sprinter....400, 800, and sometimes the 1600 were my thing...and of course cross country as my base....a little high jump in the mix as well....I couldn't hit the board consistently for the long or triple to make the cut for a meet.

who said white men can't jump!!!

Nice! I wasn't very good at long jump but somehow I was a decent triple jumper. I liked training for the triple jump too... it was so much easier than getting stuck with the distance group who had to run mile after mile during track practice. I never ran cross country... that was just too far for me, lol...


Hola looking lean and mean... My boy never fails to impress. Keep it going bro and get to work on those curls. Haha.

Peace, G

Thanks big man... I usually do ez bar curls, so I'm gonna have to switch over to the straight bar now.


Just saw the showdown thread good luck man!

Thanks, I'm gonna need it, lol...

C.Coronato
02-05-09, 3:10 pm
Lookin awesome. Cant wait to see the showdown.

Big C
02-05-09, 3:11 pm
I would have never guess you, me and McFly were all track boys....now that is insane!

You'll do fine on the straight-bar curls man just get your reps in you will do fine, you and House are both strong boys.

Maharg
02-05-09, 3:45 pm
Haha yep. I did just about every event you can think of during my high school track career... I was on the 4x100 and 4x200 teams, ran the open 400, 800, 1 mile, and 2 mile, plus I triple jumped at a few meets. I was the good "all-around" athlete, but I never dominated in any one area.

Lol dude, your guest house had a wall dedicated to your trophys and plaques. You were apparently a hell of a all around athlete with that much.

Maiden69
02-05-09, 7:52 pm
Cool. Here's the address for the gym...

725 NW Commerce Drive
Lees Summit, MO 64086

Looking forward to it!!!

Hola Bola
02-05-09, 9:51 pm
Lookin awesome. Cant wait to see the showdown.

Thanks man, you gonna be at the Cage?


I would have never guess you, me and McFly were all track boys....now that is insane!

You'll do fine on the straight-bar curls man just get your reps in you will do fine, you and House are both strong boys.

Yeah I'm gonna definately have to start using the straight bar... I don't know how much of a difference it will make, hopefully not very much.


Lol dude, your guest house had a wall dedicated to your trophys and plaques. You were apparently a hell of a all around athlete with that much.

Haha, most of those were my brother's.


Looking forward to it!!!

For sure!

Hola Bola
02-12-09, 6:16 pm
PT Test Update

Ok so heres what happened this past weekend. I had made a commitment to donate blood friday morning, which I'd forgotten about, and had to drive 4 hrs after that down to Tulsa to take the PT test. I got there in the afternoon and had ~15 minutes to warm-up. I did 78 pushups (100%) and stopped to try and save some energy for the run, which was the only thing I was worried about. Next up was situps... I knew I was in trouble when I ran out of gas at 74. 100% for me is 82, so I was 8 shy... I wasn't happy about that. The 2 mile run was next, and we ran out at this city park trail, 1 mile down and 1 mile back. There was a 35-40 mph wind that afternoon, and it was at my back on the way out. I had never ran the trail before, and there were no distance markers along the way, so I had no clue how fast I was running. I kept thinking I was going too slow, but with the wind at my back, I ended up hitting the 1 mile turn around point in 6:20. I was shocked when I heard that time... I was aiming to run 7-7:15 on the way out, to save some energy for the run back into the wind. Needless to say, the run back sucked bad... it took me over 9 minutes running against the wind, and I finished in 15:24, my worst 2 mile time ever, lol... Not to make too many excuses, but donating blood, the 4 hour drive, and the 35-40 mph wind were just too much for me to handle. I was pissed.

That was friday, and the majority of the unit was scheduled to take the PT test sunday morning. I passed on friday with a 267, so I wasn't planning on taking it again, but at the last minute I decided to. No blood donation, no 4 hr drive, and no wind made a huge difference. I did 97 pushups, 80 sit-ups (2 shy of 100% :mad: ) and ran the 2 mile in 13:58 for a total score of 290. I ran the first mile in 7:20, which is closer to what I wanted, and the second mile in 6:38. I needed 13:18 for 100%, so I still need to improve by 40 seconds and work on my situps a little more, but all in all I was much happier with sundays PT test.

B Con
02-12-09, 6:26 pm
Giving blood always wears me out in the strangest ways. You did a great job the first time around and kicked ass 2nd time. Testicular fortitude... any man that goes back after passing has a ton of that. Great stuff B.

DANO
02-12-09, 7:16 pm
Good going man, yah, you have the stones buddy, that is ANIMAL, you passed but you didn't pass well enough for you...way to do work!

Hola Bola
02-13-09, 1:29 pm
Giving blood always wears me out in the strangest ways. You did a great job the first time around and kicked ass 2nd time. Testicular fortitude... any man that goes back after passing has a ton of that. Great stuff B.

Thanks buddy. Yeah, it just zapped my energy. Plus the 4 hour car drive sucked too... I always feel tired after a long drive like that.


Good going man, yah, you have the stones buddy, that is ANIMAL, you passed but you didn't pass well enough for you...way to do work!

Thanks man... I still wasn't satisfied though... I gotta get that perfect 300!

Hola Bola
02-13-09, 1:34 pm
2-9-09
Back/Biceps

1. Bent T-Bar Rows
1p x 25
2p x 20
3p x 15
4p x 15
4p x 15
4p x 15
3p x 25

-alternating with-

1. BB Curls
45 x 20
100 x 15
100 x 15
100 x 15
100 x 15
100 x 15
100 x 15

2. Wide Hammer Grip Lat Pulldowns
195 x 15
225 x 12
255 x 10
285 x 10
300 x 8
240 x 15

-alternating with-

2. Straight Arm Lat Pulldowns
110 x 20
110 x 20
110 x 20
110 x 20
110 x 20

3. Wide Grip 'Lat Flexor'
285 x 12 (stack)
285 x 12
285 x 12
285 x 12

-alternating with-

3. Seated Machine Row
255 x 12 (stack)
255 x 12
255 x 12
255 x 12

Good workout... I did some straight bb curls at the beginning just to see how they felt. My wrists/forearms weren't loving the straight bar, but I think after using it a few times they'll probably be fine.

Big C
02-13-09, 1:51 pm
Very nice w/o big man....so you think you'll be down to around 200 pounds by Arnold? That is a lot of practice...good way to get used to that bar. You vrs. the House is gonna be awesome....with your endurance you will definately make it interesting, can't wait!

C.Coronato
02-13-09, 3:56 pm
Damn lots of volume. Nice.

D-Bomb
02-13-09, 5:12 pm
hey Hola how come your training is mostly pretty high reps? cutting down? or trying to just get super strong with sick endurance at certain weights?

Hola Bola
02-13-09, 11:56 pm
Very nice w/o big man....so you think you'll be down to around 200 pounds by Arnold? That is a lot of practice...good way to get used to that bar. You vrs. the House is gonna be awesome....with your endurance you will definately make it interesting, can't wait!

Yep, down to 200 is the plan for me. I'm at about 205 right now.


Damn lots of volume. Nice.

Thanks bro.


hey Hola how come your training is mostly pretty high reps? cutting down? or trying to just get super strong with sick endurance at certain weights?

I've always favored high reps. They allow me to keep my volume high without putting a ton of stress on my joints.

Hola Bola
02-14-09, 2:25 pm
2-10-09
Chest/Shoulders/Cardio

Cardio: 1 mile jog in ~8 minutes

1. Incline DB Bench Press
80's x 20
90's x 20
100's x 15
110's x 15
120's x 12
100's x 20

2. Incline HS Press
190 x 20
270 x 15
360 x 10
360 x 10
360 x 10
270 x 25

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

-alternating with-

3. Machine Chest Flys
180 x 20
240 x 15
270 x 15 (stack)
210 x 20

-alternating with-

3. BW Pushups
35
35
35
35

Good workout... my shoulder felt so-so on the db inclines... kicking them into place and rotating them out is the main problem for me on them. That motion destroys my shoulder joints, but once I start pressing it feels fine. I kept the reps high but I was still happy with my weights.

mcbeast
02-15-09, 2:17 pm
Lots of reps,lots of pain.Good work,your sure to be sore...

Plans on testing your apft for Drill school?

Hola Bola
02-16-09, 2:03 pm
2-13-09
Arms/Abs/Cardio

Cardio: 2 - 1/2 mile runs @ 6 minute mile pace.

1. Straight BB Curls
45 x 20
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10

-alternating with-

1. BW Dips
25
25
25
25
25
25
25
25
25
25
25
25 (300 total)

2. 1 Arm Machine Preacher Curls
220 x 20/20 (stack)
220 x 20/20
220 x 20/20
220 x 20/20
220 x 20/20

-alternating with-

2. Overhead DB Extensions
90 x 20
105 x 15
120 x 15
135 x 12
110 x 20

-alternating with-

2. Decline Situps
25
25
25
25

Good workout. I decided to give my joints a break and do lower weight and higher volume on everything. The alternating sets of bb curls and dips were fun... I had a pretty intense pump going by the time I was done.

Hola Bola
02-16-09, 2:04 pm
Lots of reps,lots of pain.Good work,your sure to be sore...

Plans on testing your apft for Drill school?

Thanks man, I was pretty sore after that workout.

Yep, I actually just took a PT test this past weekend... two PT tests actually, lol... check it out here... http://forum.animalpak.com/showpost.php?p=638831&postcount=877

Hola Bola
02-16-09, 8:31 pm
2-14-09
Legs

1. Leg Press
4 plates x 30
8 plates x 25
12 plates x 20
16 plates x 20
20 plates x 20
14 plates x 40

-alternating with-

1. BB SLDLs
135 x 25
135 x 25
135 x 25
135 x 25
135 x 25
135 x 25

-alternating with-

1. BW Walking Lunges
40 steps
40 steps
40 steps
40 steps
40 steps
40 steps

2. HS Iso Leg Press
195 x 20
285 x 15
375 x 12
465 x 12
285 x 20

-alternating with-

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

-alternating with-

2. Donkey Calf Raise Machine (varying foot positions)
285 x 40
285 x 40
285 x 40
285 x 40

Quick workout... pretty good overall. This was more of an endurance type workout though... lots of high reps in a circuit style. The only downside was that my lower back felt like crap, so I didn't even bother attempting squats, and I stayed light on SLDLs. I'll hit squats hard next time to make up for it.

Hola Bola
02-16-09, 11:16 pm
2-15-09
Back/Abs

1. BW Chins
15
15
15
15
15
15
15
15

-alternating with-

1. BB Shrugs
135 x 25
225 x 20
315 x 15
315 x 15
315 x 15
315 x 15
315 x 15
225 x 30

2. 1 Arm HS Pulldowns
90 x 20/20
115 x 15/15
135 x 12/12
135 x 12/12
90 x 20/20

-alternating with-

2. 1 Arm HS Rows
90 x 20/20
135 x 20/20
180 x 15/15
225 x 15/15
180 x 20/20

2. Straight Arm Lat Pulldowns
100 x 20
100 x 20
100 x 20
100 x 20
100 x 20

3. Army Style Situps
50
50
50

4. Straight Bar Curls
45 x 20
100 x 20

Good back workout... I concentrated more on lats though. I felt like doing some high rep, high volume chins and they went really well paired with shrugs. HS pulldowns and rows with straight arm lat pulldowns finished me off. I threw in a set of bb curls at the end just for fun... I can hit 15 without pausing, from there I do short rest/pauses, 1 rep at a time. I don't think 25 will be too difficult, but 30 will be tough.

Hola Bola
02-19-09, 10:43 am
2-16-09
Chest/Shoulders

1. HS Incline Press
100 x 25
190 x 20
280 x 15
370 x 10
420 x 6
370 x 12
280 x 25

2. Flex Incline Press
1p x 15
2p x 15
3p x 15
4p x 15
5p x 12
4p x 15
3p x 20
2p x 25

3. BTB Cable Lateral Raises
30 x 20/20
40 x 15/15
50 x 15/15
50 x 15/15
50 x 15/15
40 x 20/20

-alternating with-

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

4. Standing BTN Barbell Press
100 x 20
100 x 20
100 x 20

-alternating with-

4. DB Lateral Raises
40's x 15
40's x 15
40's x 15

Decent workout... I was happy with my lifts, but my shoulder was bothering me most of the time. I tried out a new machine and it felt pretty good... I didn't use a ton of weight on it though. Its plate loaded like a HS machine, and the ROM felt good on my shoulder. I did alot of lateral raises... for some reason those actually make my shoulder feel better... don't ask me why. I really need to start getting serious with some rehab type exercises... like cuban/internal/external rotations.

Aggression
02-19-09, 10:50 am
Whatup brotha. Shit looks good in here man. I like the rep range. Aside from hitting 5-6 reps on the final set of a heavy press, everything else is around 10 reps. I feel this works for me a lot better than dipping down into the lower ranges. Subbed in here ....

Hola Bola
02-19-09, 1:47 pm
Whatup brotha. Shit looks good in here man. I like the rep range. Aside from hitting 5-6 reps on the final set of a heavy press, everything else is around 10 reps. I feel this works for me a lot better than dipping down into the lower ranges. Subbed in here ....

Thanks man. I'm the same... I tend to keep most of my sets in a medium/high rep range and only do a few heavy ones. With the amount of volume I like to do, it gets hard on my body if I do too many low rep sets.

NJC_Manhattan
02-19-09, 1:48 pm
Hola you're definitely puttin in your time man. Hope its working out for you, can't see why it wouldn't.

Hola Bola
02-19-09, 1:51 pm
Hola you're definitely puttin in your time man. Hope its working out for you, can't see why it wouldn't.

Thanks for the support bro!

Big C
02-19-09, 2:17 pm
Everything looking very solid in here bro. Looks like the w/o's are going good....turning the "volume" up another notch I see. Couple more weeks till we tear the walls down!

DANO
02-19-09, 2:48 pm
Def. some hi reps there Bro. solid work out, about how much time did that run?

Hola Bola
02-19-09, 7:27 pm
Everything looking very solid in here bro. Looks like the w/o's are going good....turning the "volume" up another notch I see. Couple more weeks till we tear the walls down!

Definately!


Def. some hi reps there Bro. solid work out, about how much time did that run?

Thanks man... my workouts are usually 60-75 minutes long.

Hola Bola
02-19-09, 7:28 pm
2-17-09
Cardio

For cardio I ran 4 - 1/2 miles at ~6 min mile pace with my dog. Good times!

DANO
02-19-09, 7:57 pm
2-17-09
Cardio

For cardio I ran 4 - 1/2 miles at ~6 min mile pace with my dog. Good times!

You know the dog loved it!, when I run I take my Golden Retriever with me, I can usually outpace him, (he loves to stop and smell the......well, everything!)

Hola Bola
02-19-09, 8:01 pm
2-18-09
Legs

1. Squats (wide stance)
135 x 20
225 x 15
315 x 10
365 x 8
405 x 6
225 x 25

2. Single Leg Presses
2 plates x 20/20
4 plates x 15/15
6 plates x 15/15
8 plates x 15/15
8 plates x 15/15
8 plates x 15/15
6 plates x 25/25
4 plates x 40/40

-alternating with-

2. Calf Raises on Leg Press
8 plates x 30
8 plates x 30
8 plates x 30
8 plates x 30

2. Walking BB Lunges
45 x 30 steps
45 x 30 steps
45 x 30 steps
45 x 30 steps
45 x 30 steps

3. Lying Leg Curls
170 x 20
200 x 20
200 x 20
200 x 20

-alternating with-

3. Donkey Calf Raises
285 x 40
285 x 40
285 x 40

Good leg workout... one of the best I've had recently. Squats went well... I was able to go heavy without my low back bothering me like it did the last time. Doing leg press one leg at a time was a new experience for me. I really liked the feel of it, plus I didn't have to load as many plates, lol... I was going to do heavier walking bb lunges, but after the first set of 'warming up' with the bar, I decided to just keep the reps high and the weight low, because the single leg presses were kicking my ass. I'm definately doing them again!

Gambit
02-19-09, 8:39 pm
Damn, Bola, you're crankin' it out in style out there in KC. You keep pounding that shit into submission

Aggression
02-20-09, 8:59 am
Real solid attack on the wheelz HB. I've done the single leg presses before. They have a weird feel to them during the first few reps, but then you find that groove. Definitely an exercises I love throwing in there on leg day.

Maharg
02-20-09, 6:59 pm
Yo Hola, i was wondering if at the cage if you could get some Xl shirts i can just pay for when i do make it up to a ABC again. I am bout done with school so i can have the time to actually attend the events again. All i want is the blackout shirt, an a cage shirt. I could even just wire the money to you if you will just send them in UPS.

Hola Bola
02-20-09, 7:44 pm
You know the dog loved it!, when I run I take my Golden Retriever with me, I can usually outpace him, (he loves to stop and smell the......well, everything!)

Definately... I have a 6 month old black lab, and I've just recently got her to where she will run by my side the whole time. I just keep the leash short, so there isn't any temptation for her, otherwise she'd do the exact same thing as your dog, lol...


Damn, Bola, you're crankin' it out in style out there in KC. You keep pounding that shit into submission

Thanks man, will do!


Real solid attack on the wheelz HB. I've done the single leg presses before. They have a weird feel to them during the first few reps, but then you find that groove. Definitely an exercises I love throwing in there on leg day.

Yep, it took a little bit to get into the groove on them, but they ended up working really well... my legs are sorer today than they have been in a looong time!


Yo Hola, i was wondering if at the cage if you could get some Xl shirts i can just pay for when i do make it up to a ABC again. I am bout done with school so i can have the time to actually attend the events again. All i want is the blackout shirt, an a cage shirt. I could even just wire the money to you if you will just send them in UPS.

Sure, I'll pick them up for you, no problemo.

Maharg
02-20-09, 8:02 pm
U r a very good man.

Mr. Aestheticz
02-20-09, 11:14 pm
Dude Like They Say Better Late Than Ever I Have Finally Made It To Your Journey Lol!

Im Subb'd The Rest Of The Way Bro, Def Love Sthe Numbers And Videos That You Provide With Your Logs!

I Am In The Process Of Doing The Same So, I Am Here To Follow And Absorb The Knowledge You Have To Bring As Well As Anything That I May Be Able To Being To The Table!

I Look Forward To Meeting And Training With You At The Cage And Abc!


...easy!!!

Mr. Aestheticz
02-20-09, 11:19 pm
2-18-09
Legs

1. Squats (wide stance)
135 x 20
225 x 15
315 x 10
365 x 8
405 x 6
225 x 25

2. Single Leg Presses
2 plates x 20/20
4 plates x 15/15
6 plates x 15/15
8 plates x 15/15
8 plates x 15/15
8 plates x 15/15
6 plates x 25/25
4 plates x 40/40

-alternating with-

2. Calf Raises on Leg Press
8 plates x 30
8 plates x 30
8 plates x 30
8 plates x 30

2. Walking BB Lunges
45 x 30 steps
45 x 30 steps
45 x 30 steps
45 x 30 steps
45 x 30 steps

3. Lying Leg Curls
170 x 20
200 x 20
200 x 20
200 x 20

-alternating with-

3. Donkey Calf Raises
285 x 40
285 x 40
285 x 40

Good leg workout... one of the best I've had recently. Squats went well... I was able to go heavy without my low back bothering me like it did the last time. Doing leg press one leg at a time was a new experience for me. I really liked the feel of it, plus I didn't have to load as many plates, lol... I was going to do heavier walking bb lunges, but after the first set of 'warming up' with the bar, I decided to just keep the reps high and the weight low, because the single leg presses were kicking my ass. I'm definately doing them again!

THERE WAS A PERIOD WHERE THE LEG PRESS MACHINE IN MY GYM JUST COULDNT HOLD ANYMORE WEIGHT ON IT FOR MY USE BEING I MAXED OUT THE CAPACITY "14 PIES ON EACH SIDE"!

SO I MADE ALEG ROUTINE WHERE I STILL WANTED TO INCLUDE THE LEG PRESS MOTION AND ADDED SINGLE LEG PRESSES "WOAH"!, YOU CAN BET ON THAT I WILL BE DOING THESE MORE OFTEN!

THE STRETCH AND TENSION THAT I GOT ON EACH LEG AND HOW I FELT 2 DAYS LATER WAS NUTS, THESE ARE A GREAT WAY OF INCORPORATING NEW WAYS OF THE LEG PRESS, I JUST RECOMMEND TO THOSE THAT HAVE NOT DONE START LIGHT AND WORK YOUR WAY UP!

GREAT NUMBERS ON THOSE AND GLA DOT SEE SOMEONE ELSE DOING THEM NOT A LOT OF PEOPLE DO THESE DAYS, THEY WERE BIG WHEN I PLAYED FOOTBALL IN COLLEGE!

...EASY!

Hola Bola
02-21-09, 12:41 am
U r a very good man.

I try to be, lol...


Dude Like They Say Better Late Than Ever I Have Finally Made It To Your Journey Lol!

Im Subb'd The Rest Of The Way Bro, Def Love Sthe Numbers And Videos That You Provide With Your Logs!

I Am In The Process Of Doing The Same So, I Am Here To Follow And Absorb The Knowledge You Have To Bring As Well As Anything That I May Be Able To Being To The Table!

I Look Forward To Meeting And Training With You At The Cage And Abc!


...easy!!!

Thanks for following along!


THERE WAS A PERIOD WHERE THE LEG PRESS MACHINE IN MY GYM JUST COULDNT HOLD ANYMORE WEIGHT ON IT FOR MY USE BEING I MAXED OUT THE CAPACITY "14 PIES ON EACH SIDE"!

SO I MADE ALEG ROUTINE WHERE I STILL WANTED TO INCLUDE THE LEG PRESS MOTION AND ADDED SINGLE LEG PRESSES "WOAH"!, YOU CAN BET ON THAT I WILL BE DOING THESE MORE OFTEN!

THE STRETCH AND TENSION THAT I GOT ON EACH LEG AND HOW I FELT 2 DAYS LATER WAS NUTS, THESE ARE A GREAT WAY OF INCORPORATING NEW WAYS OF THE LEG PRESS, I JUST RECOMMEND TO THOSE THAT HAVE NOT DONE START LIGHT AND WORK YOUR WAY UP!

GREAT NUMBERS ON THOSE AND GLA DOT SEE SOMEONE ELSE DOING THEM NOT A LOT OF PEOPLE DO THESE DAYS, THEY WERE BIG WHEN I PLAYED FOOTBALL IN COLLEGE!

...EASY!

Yeah the single leg presses are a really great movement... they are something you don't hear much about, but its good to see that a few other people have tried them as well!

Hola Bola
02-21-09, 1:01 am
2-19-09
Arms/Abs

1. BB Curls
45 x 20
100 x 15
100 x 15
100 x 15
100 x 15
100 x 15
100 x 15
100 x 15
100 x 15

-alternating with-

1. Smith Machine CGBP
135 x 30
185 x 25
225 x 20
225 x 20
225 x 20
225 x 20
225 x 20
225 x 20

-alternating with-

1. Smith Machine Upright Rows
95 x 15
95 x 15
95 x 15
95 x 15
95 x 15
95 x 15

2. V-Bar Cable Pressdowns
200 x 20 (stack)
200 x 20
200 x 20
200 x 20

-alternating with-

2. EZ Bar Spider Curls
75 x 12
75 x 12
75 x 12
75 x 12

3. 1 Arm Standing OH DB Extensions
30 x 15/15
35 x 15/15
40 x 15/15
45 x 15/15

-alternating with-

3. 1 Arm Machine Preacher Curls
220 x 15/15
220 x 15/15
220 x 15/15
220 x 15/15

-alternating with-

3. Ab V-Ups
25
25
25
25

Fun arm workout... I kept a fast pace, and used a lighter weight and higher reps on most everything. My shoulder was still a little sore and in an effort to stretch it out I threw some weight on the smith and did a couple reps of upright rows, and to my extreme suprise, they actually felt good, lol... I alternated them into my workout after CGBP and I really liked the movement. Everything else was pump/burn type stuff, and I tried standing OH DB extensions and liked them alot too. Obviously the weight is going to be alot lighter than seated 2 handed, but the stretch and MMC was great.

sly06
02-21-09, 1:36 am
Blake,
I know I haven't been around much but work is taking up a lot of time. Best of luck next month going up against the House. I know you will bring it. Hope to make it to an ABC in the next month. Anyways, keep killin it my friend.

Hola Bola
02-21-09, 10:26 am
Blake,
I know I haven't been around much but work is taking up a lot of time. Best of luck next month going up against the House. I know you will bring it. Hope to make it to an ABC in the next month. Anyways, keep killin it my friend.

Sounds good man, I'll let you know when we're having the next one.

Firedrake
02-21-09, 12:17 pm
You're gonna be looking' HYOOGE in a couple weeks at the Arnold, HB -- I'm really looking forward to putting a face with a name.

I hear you on the single-leg leg presses -- when Rage put those in my workout, I didn't walk right for a week! I had a hard time making it up the five steps to my house.

Then, you showed the Smitty CGBP on your arm day -- I'm gonna have to work those in. For some reason, I have trouble with that movement, and hadn't even thought about trying them on the smith machine. They're coming up this coming Thursday, so I'll give 'em a try.

Thanks for the constant entertainment and inspiration with your numbers and routines. If this left-over Vietnam-era Captain can be of any use, let me know.

Big3
02-21-09, 12:27 pm
You're huge. I've seen your videos and I must say, you look like a top NPC competitor, and the gym you train at is even better. Yellow is my favorite color.

Hola Bola
02-21-09, 2:23 pm
You're gonna be looking' HYOOGE in a couple weeks at the Arnold, HB -- I'm really looking forward to putting a face with a name.

I hear you on the single-leg leg presses -- when Rage put those in my workout, I didn't walk right for a week! I had a hard time making it up the five steps to my house.

Then, you showed the Smitty CGBP on your arm day -- I'm gonna have to work those in. For some reason, I have trouble with that movement, and hadn't even thought about trying them on the smith machine. They're coming up this coming Thursday, so I'll give 'em a try.

Thanks for the constant entertainment and inspiration with your numbers and routines. If this left-over Vietnam-era Captain can be of any use, let me know.

I'm looking forward to meeting you at the Arnold as well. Its going to be a great time for sure.

I alternate between BB and the Smith for CGBP... its a different feel on the smith, and although it can be hard at first to find your groove, once you get the position down its a great exercise.

Vietnam-era Captain eh? How long were you in the service? I might have to salute you when we meet!


You're huge. I've seen your videos and I must say, you look like a top NPC competitor, and the gym you train at is even better. Yellow is my favorite color.

Thanks man. Most people aren't fans of the yellow gym, lol... its nice to hear that someone else likes it!

Firedrake
02-22-09, 12:36 am
I was in nine years counting Reserves -- I got out because my Reserve unit moved to Sacramento, and I wasn't willing to drive up there once a month. Besides which, the chances for advancement there were . . . limited. Now I'm just a poor vet. *grin*

Yeah, right.

. . . and, I would be honored to accept a salute from you. My own father, a former Navy chief, never would, because he was so pissed I went Army, and he felt I shamed my name -- I was named after two Navy pilots killed at Midway. It's a sore point with me, I guess. *grin*

I'm really looking forward to the Arnold -- it'll be a totally new experience for me!

sly06
02-22-09, 2:14 am
You're gonna be looking' HYOOGE in a couple weeks at the Arnold, HB -- I'm really looking forward to putting a face with a name.

I hear you on the single-leg leg presses -- when Rage put those in my workout, I didn't walk right for a week! I had a hard time making it up the five steps to my house.

Then, you showed the Smitty CGBP on your arm day -- I'm gonna have to work those in. For some reason, I have trouble with that movement, and hadn't even thought about trying them on the smith machine. They're coming up this coming Thursday, so I'll give 'em a try.

Thanks for the constant entertainment and inspiration with your numbers and routines. If this left-over Vietnam-era Captain can be of any use, let me know.

Just look for the guy that has huge ass legs and arms!!! I promise you that you can't miss him!

Hola Bola
02-22-09, 4:49 pm
I was in nine years counting Reserves -- I got out because my Reserve unit moved to Sacramento, and I wasn't willing to drive up there once a month. Besides which, the chances for advancement there were . . . limited. Now I'm just a poor vet. *grin*

Yeah, right.

. . . and, I would be honored to accept a salute from you. My own father, a former Navy chief, never would, because he was so pissed I went Army, and he felt I shamed my name -- I was named after two Navy pilots killed at Midway. It's a sore point with me, I guess. *grin*

I'm really looking forward to the Arnold -- it'll be a totally new experience for me!

Gotcha. It will be honor to meet you, as well as the many other forvm members that will be there. Will this be the first bb'ing show/expo you've been to?


Just look for the guy that has huge ass legs and arms!!! I promise you that you can't miss him!

At the Cage, that could be anyone, lol...

Btw, we're going to have the next KC ABC next weekend, on Saturday at noon at Golds in Lee's Summit. Hopefully you can make it up!

Hola Bola
02-22-09, 7:30 pm
2-21-09
Back/Biceps

Shoulder Warmup - 1 set of internal/external cable rotations for each arm + 2 light sets of face pulls

1. Chest Supported T-Bar Rows
1p x 20
2p x 15
3p x 12
4p x 10
5p x 8
4p x 15
3p x 25

2. Plate Loaded Shrugs
180 x 20
270 x 20
360 x 20
360 x 20
360 x 20
270 x 30

-alternating with-

2. BB Curls
45 x 20
100 x 20
110 x 10
110 x 10
110 x 10

3. Close Hammer Grip Lat Pulldowns
210 x 15
255 x 12
300 x 10 (stack)
270 x 12
225 x 15

4. Cable Face Pulls
100 x 15
100 x 15
100 x 15
100 x 15

-alternating with-

4. Straight Arm Lat Pulldowns
100 x 20
100 x 20
100 x 20
100 x 20

5. BW Wide Grip Pullups
12
12
12

Good back workout... I was happy with my strength levels, although 5 plates on chest supported t-bar rows was extremely painful... I could barely breathe during that set, lol... the light warmup seemed to help, even though my shoulders don't tend to hurt much during back workouts. I threw in a few sets of bb curls for fun, and face pulls alternated with straight arm lat pulldowns was great... my rear delts and lats were on fire. Only 1 more workout with Animal Test!

Back pic from today @ 203lbs...

http://img149.imageshack.us/img149/7913/holareardoublebi22109.jpg

Firedrake
02-22-09, 9:37 pm
Gotcha. It will be honor to meet you, as well as the many other forvm members that will be there. Will this be the first bb'ing show/expo you've been to?


I've been to BB shows before, and competed precisely once as a teenager (a LONG time ago), and I went to the IronMan expo, but that was the first expo I'd seen, and I hear the Arnold flat puts it to shame. I'm getting more excited by the day -- I'm like a kid waiting for Christmas!

Big3
02-22-09, 10:13 pm
Are the shoulder warm ups for your ratoror cuffs? I have a pinched RC from a failed DB press a couple months ago and I've been doing some stuff and it's nearly 100%..

BTW, your volume of work scares me, all the more respect. The back looks great.

Hola Bola
02-22-09, 10:17 pm
I've been to BB shows before, and competed precisely once as a teenager (a LONG time ago), and I went to the IronMan expo, but that was the first expo I'd seen, and I hear the Arnold flat puts it to shame. I'm getting more excited by the day -- I'm like a kid waiting for Christmas!

Thats cool... last years Arnold was the first time I'd been to one. I've never been to the IronMan, but I think its safe to say the Arnold blows it out of the water, lol...


Are the shoulder warm ups for your ratoror cuffs? I have a pinched RC from a failed DB press a couple months ago and I've been doing some stuff and it's nearly 100%..

BTW, your volume of work scares me, all the more respect. The back looks great.

Thanks man! Yep, my RCs have been bothering me on and off for years... I'm hoping the warmup exercises will help.

B Con
02-23-09, 7:37 am
Nice work as always B. Less than 2 weeks... when you wanna catch a session?

Aggression
02-23-09, 8:52 am
niCe volume bro. Looking very solid in that pic.

One more workout on AT?! That must be a little depressing. Did you run 42 or 21? I'm on the start of my third week of AT, and I'm doing 42 days ...

Hola Bola
02-23-09, 10:42 am
Nice work as always B. Less than 2 weeks... when you wanna catch a session?

We'll partner up one of the days for sure... I'm don't know my schedule yet but we'll plan something out when I find out.


niCe volume bro. Looking very solid in that pic.

One more workout on AT?! That must be a little depressing. Did you run 42 or 21? I'm on the start of my third week of AT, and I'm doing 42 days ...

Thanks man. I ran two cans back to back, so 42 days. Unfortunately, all good things must come to an end, lol...

Hola Bola
02-24-09, 6:43 pm
2-22-09
Chest/Shoulders/Cardio

Cardio: 1 mile run in 5:49

Shoulder Warmup: http://www.youtube.com/watch?v=xCp-YynBEvE

1. HS Incline Press
100 x 25
190 x 20
280 x 15
370 x 10
370 x 10
370 x 10
280 x 20
190 x 30

2. Flex Incline Press
1p x 20
2p x 20
3p x 15
4p x 15
3p x 20

-alternating with-

2. Smith Machine Upright Rows
95 x 15
95 x 15
95 x 15
95 x 15

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

-alternating with-

3. Machine Chest Flys
195 x 20
225 x 20
225 x 20
225 x 20

Shoulder Cool-down: http://www.youtube.com/watch?v=xCp-YynBEvE

Good workout. My cardio went really well too... I felt great on the first lap, so I decided to run hard and see what I could do. Although I've run a mile in the low 5's before, 5:49 at my current size is pretty good for me. The track at the gym is a small square, 115 meter laps, so it takes 14 laps to run a mile. The downside is that the corners are pretty sharp, so by the end of the mile my ankles were sore and it slowed me down a little bit. I'll have to run on a regular track sometime and see if that makes a difference.

I used the shoulder warmup/cool-down vid that visionz posted and I really liked it. I used 7.5lb DBs for it and did 5 reps of each variation... its harder than it looks! It really seemed to help though... my shoulders didn't bother me as much during the workout, and I didn't experience the intense joint pain over the following 24-48 hrs that normally follows a chest/shoulder workout. Its definately a keeper, and I plan on using it to warmup for any upper body workout, be it chest/shoulders, back, or arms.

This was my last workout taking Animal Test... pic from today @ 202lbs and final review will up soon...

http://img527.imageshack.us/img527/7200/holafront22209.jpg

DANO
02-24-09, 7:08 pm
Dude, lookin' damn swole. Great job on the workout. I loved my run with TEST, and only ran one can. looking forward to reading your review.

Firedrake
02-24-09, 7:17 pm
Looking seriously solid, HB -- and those shoulder warmups look wonderful. Is there a list somewhere that I could take with me to the gym to keep track? Thursday's my shoulder/tricep day.

I would -kill- for a chest that looked that good. You're going to be one scary-ass drill sergeant!

Big3
02-24-09, 7:50 pm
I read somewhere here that you're a DS in the Army..... do you have any tips/advice for someone who's around 260lbs who's gonna enlist into the Marines? I have little to no running endurance because my calves always get super pumped when I run and I can't really stop it. I have good strenght everywhere and meet every other basic test but the 2 mile run.... I'm gonna enlist when I graduate and I need help with the 2 mile run.. any ideas?

Hola Bola
02-24-09, 8:59 pm
Dude, lookin' damn swole. Great job on the workout. I loved my run with TEST, and only ran one can. looking forward to reading your review.

Thanks man... two cans is definately the way to go!


Looking seriously solid, HB -- and those shoulder warmups look wonderful. Is there a list somewhere that I could take with me to the gym to keep track? Thursday's my shoulder/tricep day.

I would -kill- for a chest that looked that good. You're going to be one scary-ass drill sergeant!

For the shoulder warmups, I just watched the vid a few times, and made a cheat-sheet of the order of exercises to take to the gym.


I read somewhere here that you're a DS in the Army..... do you have any tips/advice for someone who's around 260lbs who's gonna enlist into the Marines? I have little to no running endurance because my calves always get super pumped when I run and I can't really stop it. I have good strenght everywhere and meet every other basic test but the 2 mile run.... I'm gonna enlist when I graduate and I need help with the 2 mile run.. any ideas?

I'm currently a DS candidate... I don't go to DS school until July. First off, weighing 260lbs isn't going to make running easy at all... your sheer size might be whats causing your calves to work so hard when you attempt to run long distances. Whats your current bf%? If its over 20 or even 15, I'd recommend trying to cut off some excess weight... you will definately be able to tell the difference when its time to run. As far as improving your run times, the only way to do that is run, and not on a treadmill.

Feel The Power
02-24-09, 9:04 pm
I gotta give you probs.. thats one hell of a mile time for your size and muscle mass. Looks like a solid shoulder workout as well.

Mr. Aestheticz
02-24-09, 9:10 pm
http://img527.imageshack.us/img527/7200/holafront22209.jpg

FRIGEN RIDICULOUS LMAO!

Big3
02-24-09, 9:13 pm
Thanks man... two cans is definately the way to go!



For the shoulder warmups, I just watched the vid a few times, and made a cheat-sheet of the order of exercises to take to the gym.



I'm currently a DS candidate... I don't go to DS school until July. First off, weighing 260lbs isn't going to make running easy at all... your sheer size might be whats causing your calves to work so hard when you attempt to run long distances. Whats your current bf%? If its over 20 or even 15, I'd recommend trying to cut off some excess weight... you will definately be able to tell the difference when its time to run. As far as improving your run times, the only way to do that is run, and not on a treadmill.


Currently, my bf is around 15%. I'm playing football for one more year and size allows me to get stronger and keep optimal power.

Hola Bola
02-24-09, 9:25 pm
I gotta give you probs.. thats one hell of a mile time for your size and muscle mass. Looks like a solid shoulder workout as well.

Thanks man... running has definately been easier after dropping 15lbs.


FRIGEN RIDICULOUS LMAO!

lol, thanks man...

Hola Bola
02-24-09, 9:29 pm
Currently, my bf is around 15%. I'm playing football for one more year and size allows me to get stronger and keep optimal power.

Well... after the football season you'll need to drop some weight. You'll drop alot of weight during boot camp anyways... it will be alot easier for you if you go into it in good cardiovascular shape.

Big3
02-24-09, 9:52 pm
Well... after the football season you'll need to drop some weight. You'll drop alot of weight during boot camp anyways... it will be alot easier for you if you go into it in good cardiovascular shape.

Exactly. That's what I'm hoping for. I want to get into bootcamp @ 220ish with ~8%bf. That would be nice, but I don't want to lose too much muscle.

Hola Bola
02-24-09, 10:07 pm
Exactly. That's what I'm hoping for. I want to get into bootcamp @ 220ish with ~8%bf. That would be nice, but I don't want to lose too much muscle.

Good plan. I think you can shed some bf without losing much muscle... check out the 'Anabolic Diet'... I'm currently using a variation of it to lean up and preserve as much muscle mass as possible.

Big3
02-24-09, 10:08 pm
Good plan. I think you can shed some bf without losing much muscle... check out the 'Anabolic Diet'... I'm currently using a variation of it to lean up and preserve as much muscle mass as possible.

Thanks for your help, Hola. It's people like you who keep me on these forums.

Hola Bola
02-24-09, 10:09 pm
Thanks for your help, Hola. It's people like you who keep me on these forums.

No problem man... thanks for following my journey!

Aggression
02-25-09, 9:10 am
Ah no more Animal Test. I'll be carrying the torch for ya brother. I still have over 3 weeks left. I'm lovin' these workouts with the high volume. Looks good in here ...

Hola Bola
02-25-09, 11:10 am
Ah no more Animal Test. I'll be carrying the torch for ya brother. I still have over 3 weeks left. I'm lovin' these workouts with the high volume. Looks good in here ...

Thanks man, I'll be watching your progress!

Pizzalamp
02-25-09, 9:04 pm
Hey Hola
workouts have been looking great
good luck w/ drill school-ive always wanted to go back into the marines to become a D.I.
Whats this carb timing diet youre doing?
Can u share any info on it?

Thanks

Mr. Aestheticz
03-09-09, 10:40 am
my Brother Form Another Mother!!!

I Did Not Know What To Expect From You And How You Were, And To Let Everyone Know This Is One Of The Most Down To Earth And Kind People I Have Ever Met!

It Was A Great Honor To Meet And Train With You Bro, You Are Just So Chill!

Thank You For A Memorable Weekend And Time For Both Myself And My Girl!

Feel Better And Rest Up As I Know You Were A Lil Under Towards The End, Good Luck With Everything!

...easy!!!

Aggression
03-09-09, 10:54 am
It was great to finally meet you in person brotha. Sorry to hear that you fell ill. I hope you're feeling better. niCe job on those curls man. I got some good pictures of that.

Big C
03-09-09, 11:24 am
Hey bro just wanted to say it was great talking with you and training on Friday night. Man that was rough!! Some big dudes in there for sure Friday night!

Keep going hard Blake and good luck with your training.

zanderfever
03-09-09, 9:42 pm
Hey, Hola. It was fun meeting you at the cage. Your a strong guy, haha. Until next time, stay strong.

Firedrake
03-09-09, 9:49 pm
Hola,

I wish we'd had more time to hang out this weekend, but the whole thing was a kaleidoscope of images, people and workouts! I'm really looking forward to coming back next year!

B Con
03-10-09, 12:21 am
Blake was great getting to meet you and thought it was great how people wanted our autographs all over the place. Seriously you are a class act and one of the nicest guys I've met. We are definitely training next time though.

Keep doing your thing and getting strong. If you need anything, don't hesitate to let me know.

shortstack
03-10-09, 5:48 am
Just wanted to stop in and say I hope you are feeling better. I had a great time hanging out with you at the cage and once things slow down for you a little maybe the wife and I will have to make a road trip down to see ya for a weekend.

Anyway get better and I'll talk to you later.

Jeremy

scals
03-10-09, 6:26 pm
It was awesome meeting ya this weekend bro. Nice work on the curling. BTW, thanks for the slip on intra-aid, even though you thought I was going to steal the whole thing LOL.

Mr. Aestheticz
03-12-09, 10:06 am
MY NEW BROTHER FROM ANOTHER MOTHER!

http://i47.photobucket.com/albums/f157/Mr_Aestheticz/blakni.jpg

JUGGERNAUT
03-12-09, 10:26 am
HOLA! Great getting to meet you man!

G Diesel
03-12-09, 10:41 am
"This is Hola Bola, lady... Don't you own a computer? Ever heard of the internet? Google? Youtube?" Haha.

Peace, G

Hola Bola
03-12-09, 11:47 am
Hey Hola
workouts have been looking great
good luck w/ drill school-ive always wanted to go back into the marines to become a D.I.
Whats this carb timing diet youre doing?
Can u share any info on it?

Thanks

Thanks man. For the carb timing its pretty basic. I just try to keep the majority of my carbs focused in the meals before/after my workouts, and at breakfast. For the other meals I try to keep carbs low.


my Brother Form Another Mother!!!

I Did Not Know What To Expect From You And How You Were, And To Let Everyone Know This Is One Of The Most Down To Earth And Kind People I Have Ever Met!

It Was A Great Honor To Meet And Train With You Bro, You Are Just So Chill!

Thank You For A Memorable Weekend And Time For Both Myself And My Girl!

Feel Better And Rest Up As I Know You Were A Lil Under Towards The End, Good Luck With Everything!

...easy!!!

I appreciate the kind words man, and I have nothing but the best to say about you as well. This weekend was definately a memorable experience for everyone involved, and I can't wait to hang out with the Animal crew again next year.


It was great to finally meet you in person brotha. Sorry to hear that you fell ill. I hope you're feeling better. niCe job on those curls man. I got some good pictures of that.

It was really cool meeting you as well, and I'm finally feeling better... it took me a few days to shake it off though. Can you send me those pictures when you get chance? Thanks man.


Hey bro just wanted to say it was great talking with you and training on Friday night. Man that was rough!! Some big dudes in there for sure Friday night!

Keep going hard Blake and good luck with your training.

Thanks big guy, same to you! And that was definately an intense leg workout we hit up on friday night. My legs were sore all weekend after that, lol...


Hey, Hola. It was fun meeting you at the cage. Your a strong guy, haha. Until next time, stay strong.

You too man, it was nice chatting with you as well. Keep working hard, and I'll see you next year.


Hola,

I wish we'd had more time to hang out this weekend, but the whole thing was a kaleidoscope of images, people and workouts! I'm really looking forward to coming back next year!

A kaleidoscope of images, people, and workouts is exactly what the weekend was. It was a whirlwind and I had a great time. I will definately see you there next year!


Blake was great getting to meet you and thought it was great how people wanted our autographs all over the place. Seriously you are a class act and one of the nicest guys I've met. We are definitely training next time though.

Keep doing your thing and getting strong. If you need anything, don't hesitate to let me know.

Yeah that was pretty cool having people ask for pictures and for us to sign posters. It was great meeting you as well, and I agree, we will definately have to partner up for some training next time!


Just wanted to stop in and say I hope you are feeling better. I had a great time hanging out with you at the cage and once things slow down for you a little maybe the wife and I will have to make a road trip down to see ya for a weekend.

Anyway get better and I'll talk to you later.

Jeremy

I finally started feeling better yesterday... I felt like crap loooong after my stomach had settled down. I was pretty dehydrated, which was giving me severe headaches. I'm not sure what I ate, but it didn't agree with me at all, lol... I'll let you know when the next ABC event is going to be and hopefully you'll be able to make it down for it.


It was awesome meeting ya this weekend bro. Nice work on the curling. BTW, thanks for the slip on intra-aid, even though you thought I was going to steal the whole thing LOL.

Thanks man, it was good to meet you as well. And I didn't think you were going to steal it, there was more than enough to go around. I could tell you required some assistance though, lol!


MY NEW BROTHER FROM ANOTHER MOTHER!

http://i47.photobucket.com/albums/f157/Mr_Aestheticz/blakni.jpg

Damn... those are two handsome dudes. Which one are you? lol...


HOLA! Great getting to meet you man!

It was great getting to meet you too Juggs!


"This is Hola Bola, lady... Don't you own a computer? Ever heard of the internet? Google? Youtube?" Haha.

Peace, G

Internet superstar! I ain't #33 on Bodyspace's 'most popular profiles overall' for nothing! Hahaha...

Aggression
03-12-09, 11:48 am
No doubt bro. PM me your e-mail and I'll send them out once I get home ..

LittleMan55
03-12-09, 12:20 pm
Am I too late to get in on the "It was great meeting you" party? You are a hell of a guy...

Hola Bola
03-12-09, 3:43 pm
No doubt bro. PM me your e-mail and I'll send them out once I get home ..

Will do. Thanks man.


Am I too late to get in on the "It was great meeting you" party? You are a hell of a guy...

Haha, I know its been said alot, but I don't mind repeating myself because it truly was great to meet everyone. Everyone who came and represented Animal whether it was the Pros, crew members, or forvm members were top notch guys in my book. I don't think there could be a better group of guys to represent the company.

Maiden69
03-12-09, 4:22 pm
B, sounds like you guys had a lot of fun down in the Cage! I guess I must start my Cage fund this year so I won't miss it next.

Yo, got to tell you that I'm pissed at the Army today! Got a call from Retention that my re-class was denied by EFMP. Apparently they claim that they don't have a slot to send me once I finish the class in SEP. So as of now, I guess I have to call off the visit at the end of the month. I was told that depending on the EFMP update they will place me on the next class, or they will renegotiate my contract for a different MOS on the BEAR. I already told them what I want to I hope it goes thru this time. I PM you or post here once I got an answer... pisses me off that I waited and entire year (I extended for it last March) to not go.

Now, congrats on the Gun Show. 30 reps 1/2 BW is a LOT of reps. House is a strong MOFO and that is why he is were he is... give yourself a few years, you will be close up there too.

D-Bomb
03-12-09, 6:12 pm
Now, congrats on the Gun Show. 30 reps 1/2 BW is a LOT of reps. House is a strong MOFO and that is why he is were he is... give yourself a few years, you will be close up there too.

oh nice! now i get what those pictures were!! i was thinking House could hit more than that! lol...nice...thanks!

oh yea Hola and MR. Aestheticz ya both looking pretty lean! but Hola takes it for the Man-Jaw profile haha..

Big Wides
03-12-09, 7:35 pm
Hola was a blast hanging with you this past weekend and seeing you train. Brings intensity to a whole new level and makes everyone around him step up their game. Keep going strong

andrewT
04-02-09, 9:40 pm
Hola,

I have asked you this question before, you have never answered (probably because I seem like a ball breaker) but are you doing a bulk or cut? or do you just slowly clean bulk?

how do you stay so cut? you do any cardio at all?

lookin great bro!

Jay_de
04-14-09, 11:03 am
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.


So, how'd this end up going? I'm thinking about doing the same ...but i'm really sweating the CPAT for some reason...lol.

Hola Bola
04-14-09, 12:26 pm
B, sounds like you guys had a lot of fun down in the Cage! I guess I must start my Cage fund this year so I won't miss it next.

Yo, got to tell you that I'm pissed at the Army today! Got a call from Retention that my re-class was denied by EFMP. Apparently they claim that they don't have a slot to send me once I finish the class in SEP. So as of now, I guess I have to call off the visit at the end of the month. I was told that depending on the EFMP update they will place me on the next class, or they will renegotiate my contract for a different MOS on the BEAR. I already told them what I want to I hope it goes thru this time. I PM you or post here once I got an answer... pisses me off that I waited and entire year (I extended for it last March) to not go.

Now, congrats on the Gun Show. 30 reps 1/2 BW is a LOT of reps. House is a strong MOFO and that is why he is were he is... give yourself a few years, you will be close up there too.

Thanks man. Sorry to hear about your school getting cancelled... hopefully they will find you another slot. Let me know if you end up making it my way!


oh nice! now i get what those pictures were!! i was thinking House could hit more than that! lol...nice...thanks!

oh yea Hola and MR. Aestheticz ya both looking pretty lean! but Hola takes it for the Man-Jaw profile haha..

Haha, thanks.


Hola was a blast hanging with you this past weekend and seeing you train. Brings intensity to a whole new level and makes everyone around him step up their game. Keep going strong

Thanks man, I could say the same for you as well. It was definately a great experience hanging out with the Animal crew.


Hola,

I have asked you this question before, you have never answered (probably because I seem like a ball breaker) but are you doing a bulk or cut? or do you just slowly clean bulk?

how do you stay so cut? you do any cardio at all?

lookin great bro!

In the past I've always tried to do a slow clean bulk. I don't do cardio when I'm bulking, but I burn alot of cals during my workouts, so thats not something I worry about.


So, how'd this end up going? I'm thinking about doing the same ...but i'm really sweating the CPAT for some reason...lol.

I actually just got a job on a fire department last week. Have you ever taken the CPAT before? Its not hard at all to pass.

Jay_de
04-14-09, 12:44 pm
I actually just got a job on a fire department last week. Have you ever taken the CPAT before? Its not hard at all to pass.


Congrats, man!


Nah, haven't taken it yet. I just missed the signup for the one from my local dept, so it looks like i'm going to have to drive 4 hours to go to the state fire college in October to take it there. As I said before, I don't think it looks that difficult, but i'm really nervous about taking it nonetheless. I just have this thing about failure, you know?

C.Coronato
04-14-09, 12:58 pm
congrats on the job brother! Gonna be good man.

Hola Bola
04-14-09, 12:58 pm
Congrats, man!


Nah, haven't taken it yet. I just missed the signup for the one from my local dept, so it looks like i'm going to have to drive 4 hours to go to the state fire college in October to take it there. As I said before, I don't think it looks that difficult, but i'm really nervous about taking it nonetheless. I just have this thing about failure, you know?

Thanks man. It took me almost 2 years to get on a fire department... honestly I was about ready to give up... good thing I didn't though. For the CPAT, there were only 2-3 people in my fire academy who didn't pass it the first try, and they were in horrible shape. The treadmill at the beginning was tough for alot of people. After that as long as you keep moving you won't have any trouble at all passing. The most difficult station is the sledgehammer IMO... I've seen guys knock it out in 4-5 hits, but most people stand there wacking away at it for a long time before the buzzer goes off. If you don't hit the target dead center it won't budge... thats the key to it.

Hola Bola
04-14-09, 1:00 pm
congrats on the job brother! Gonna be good man.

Thanks buddy. I won't start until June, but I've got an Army school to go to next week, then I'll be in Orlando for a week after that. Good times!

2003Slobra
04-14-09, 1:24 pm
Thanks man. It took me almost 2 years to get on a fire department... honestly I was about ready to give up... good thing I didn't though. For the CPAT, there were only 2-3 people in my fire academy who didn't pass it the first try, and they were in horrible shape. The treadmill at the beginning was tough for alot of people. After that as long as you keep moving you won't have any trouble at all passing. The most difficult station is the sledgehammer IMO... I've seen guys knock it out in 4-5 hits, but most people stand there wacking away at it for a long time before the buzzer goes off. If you don't hit the target dead center it won't budge... thats the key to it.

That and keep your feet in front of the slide. It will give you more momentum for the sledge as it is going back to give you a little more distance.

Hola, did you do anything in particular when you were going through the Academy? I've graduated school and now am patiently waiting for a Dept. to call. The only thing I really try to do would be the stairs either at the beginning or end of my workout. Any workouts you do?

Hola Bola
04-14-09, 1:34 pm
That and keep your feet in front of the slide. It will give you more momentum for the sledge as it is going back to give you a little more distance.

Hola, did you do anything in particular when you were going through the Academy? I've graduated school and now am patiently waiting for a Dept. to call. The only thing I really try to do would be the stairs either at the beginning or end of my workout. Any workouts you do?

I never trained for the stairmaster and it wasn't a problem for me on the test. Someone who's never worked out before would probably benefit from training on the stairmaster, but if you're doing leg workouts consistently you should be fine.

How many departments have you applied at? Most departments only hire once a year or once every two years so it makes it hard to get on. For most people its just a waiting game.

2003Slobra
04-14-09, 1:57 pm
I never trained for the stairmaster and it wasn't a problem for me on the test. Someone who's never worked out before would probably benefit from training on the stairmaster, but if you're doing leg workouts consistently you should be fine.

How many departments have you applied at? Most departments only hire once a year or once every two years so it makes it hard to get on. For most people its just a waiting game.

I have only applied at one department so far. Majority of departments in SFL require Paramedic, so I am currently in that and then I can apply to pretty much everywhere once I get past midterms. We were on a hiring freeze last year and I don't think any of the departments hired, so this year they are picking up quite a few people.

Jay_de
04-14-09, 1:59 pm
Thanks man. It took me almost 2 years to get on a fire department... honestly I was about ready to give up... good thing I didn't though. For the CPAT, there were only 2-3 people in my fire academy who didn't pass it the first try, and they were in horrible shape. The treadmill at the beginning was tough for alot of people. After that as long as you keep moving you won't have any trouble at all passing. The most difficult station is the sledgehammer IMO... I've seen guys knock it out in 4-5 hits, but most people stand there wacking away at it for a long time before the buzzer goes off. If you don't hit the target dead center it won't budge... thats the key to it.

I think the one for the Alabama CPAT is a stairclimber (kind of like a short escalator). I just think the fact that doing that with 75lbs strapped to you is what seems a bit intimidating to me for some reason.

Sorry to hijack your thread, bro...lol.


*edit:

Sorry, didn't see the above replies.

Hola Bola
04-14-09, 2:11 pm
I have only applied at one department so far. Majority of departments in SFL require Paramedic, so I am currently in that and then I can apply to pretty much everywhere once I get past midterms. We were on a hiring freeze last year and I don't think any of the departments hired, so this year they are picking up quite a few people.

I applied at 7 departments before I finally got hired... I hear you on the paramedic requirement though. There were alot of other departments I wasn't able to apply at because of that. Thats good that you're getting your paramedic license... once you have that you'll be able to get on very easily. Good luck!


I think the one for the Alabama CPAT is a stairclimber (kind of like a short escalator). I just think the fact that doing that with 75lbs strapped to you is what seems a bit intimidating to me for some reason.

Sorry to hijack your thread, bro...lol.


*edit:

Sorry, didn't see the above replies.

Yeah, it 3 minutes on the stairmaster with 75lbs, but the speed setting is pretty low, so its not that bad. Don't worry, I don't mind. Feel free to post up anything firefighting related here, its cool with me.

Maiden69
04-14-09, 2:17 pm
Congrats on getting the job! As far as my school, it got cancelled again. Thye reschedule for May and EFMP said no again... their excuse, no EFMP capabilities in Ft Huachuca for my family! BS, since I was going for Huachuca TDY and return so my family stay in MD. But it is OK, they just open for Spanish Cryptologic linguist so I will take that one. It is in TX, so if I get to go driving I'll let you know!

Aggression
04-14-09, 2:46 pm
Congrats on the job HB.

Hola Bola
04-14-09, 2:54 pm
Congrats on getting the job! As far as my school, it got cancelled again. Thye reschedule for May and EFMP said no again... their excuse, no EFMP capabilities in Ft Huachuca for my family! BS, since I was going for Huachuca TDY and return so my family stay in MD. But it is OK, they just open for Spanish Cryptologic linguist so I will take that one. It is in TX, so if I get to go driving I'll let you know!

Sounds good!


Congrats on the job HB.

Thanks man.

mcbeast
04-14-09, 3:02 pm
Thanks buddy. I won't start until June, but I've got an Army school to go to next week, then I'll be in Orlando for a week after that. Good times!

So when will you be heading this way?

What school do you got next week?

& as fare as fire dept goes,lets just say im professionally frustrated! Fire vs Sherrif Dept.(I can ironwork till i see which comes first) lol!

Hola Bola
04-14-09, 3:12 pm
So when will you be heading this way?

What school do you got next week?

& as fare as fire dept goes,lets just say im professionally frustrated! Fire vs Sherrif Dept.(I can ironwork till i see which comes first) lol!

My WLC school got changed to Ft Jackson next week, so I won't be heading to Ft Lewis anymore. Yeah, its a tough job field for sure.

mcbeast
04-14-09, 3:13 pm
My WLC school got changed to Ft Jackson next week, so I won't be heading to Ft Lewis anymore. Yeah, its a tough job field for sure.

Cause everyone wants in..

Well,sucks! But ohwell.Isnt wlc 30 days?

Hola Bola
04-14-09, 3:59 pm
Cause everyone wants in..

Well,sucks! But ohwell.Isnt wlc 30 days?

Its 16 days. Then I've got Drill Sgt School later this summer for 7 weeks, back at Ft Jackson.

Maiden69
04-14-09, 8:12 pm
Hey B, I got a question. I remember you were doing a "carb timing" kinda diet. I'm about to do something like that because I added carbs to all my meals and I ballooned up! I was bloated like a mofo. I dropped the carbs for a week to clean up the system and dropped 10 lbs, but my strength started to go down after day 5. I want to keep the carbs low, I added Real Gains and Torrent to my diet yesterday, I was taking my Real Gains before I drop the carbs first thing in the morning, and I was feeling great, but I also had carbs in the other meals. Now I take it before training and I'm not feeling it, now my question is, I train at 6pm, do you think that it is better to still take them first thing in the morning before PT (I get up at 5am, PT is at 0615) or take it at 5pm 1 hr before WO? I think that I will follow with only this 2 carbs with a cheat meal every 3 or 4 days. I think about doing a lean bulk cycle and will try to keep my cals a day at 3000-3200. I'm sitting at 205-209 depending on carb intake, but at about 18-20%. I'm a little tire of going up and down, and when ever I go down every little strength I gain goes with it. Thanks bro!

Hola Bola
04-14-09, 9:49 pm
Hey B, I got a question. I remember you were doing a "carb timing" kinda diet. I'm about to do something like that because I added carbs to all my meals and I ballooned up! I was bloated like a mofo. I dropped the carbs for a week to clean up the system and dropped 10 lbs, but my strength started to go down after day 5. I want to keep the carbs low, I added Real Gains and Torrent to my diet yesterday, I was taking my Real Gains before I drop the carbs first thing in the morning, and I was feeling great, but I also had carbs in the other meals. Now I take it before training and I'm not feeling it, now my question is, I train at 6pm, do you think that it is better to still take them first thing in the morning before PT (I get up at 5am, PT is at 0615) or take it at 5pm 1 hr before WO? I think that I will follow with only this 2 carbs with a cheat meal every 3 or 4 days. I think about doing a lean bulk cycle and will try to keep my cals a day at 3000-3200. I'm sitting at 205-209 depending on carb intake, but at about 18-20%. I'm a little tire of going up and down, and when ever I go down every little strength I gain goes with it. Thanks bro!

Haha, yeah... carbs at every meal will bloat you up, and no carbs at all will hurt your strength levels. For your schedule this is what I would do...

5 AM - 1 serving RG (55g P, 90g C, 5g F)
6 AM - PT
8 AM - Meal #1 - High Protien (+50g), Low Carb (<10g), Moderate Fat (~15g)
Noon - Meal #2 - High Protien (+50g), Low Carb (<10g), Moderate Fat (~15g)
4 PM - 1 serving RG (55g P, 90g C, 5g F)
6 PM - Workout
8 PM - 1 serving Torrent
10 PM - Meal #3 - High Protein (+50g), Low Carb (<10g), Moderate Fat (~15g)

How does that look?

G Diesel
04-14-09, 11:32 pm
Its 16 days. Then I've got Drill Sgt School later this summer for 7 weeks, back at Ft Jackson.

Yo my brother... Wanted you to know I did some weighted dips in your honor last chest day. I used a 90 lb DB for 10, so I only have like 200 lbs to go. Haha.

My boy Angry Jon is in infantry school at Camp Lejeune right now... Just wanted to say that I rest well at night knowing that there are brothers of your caliber keeping us safe.

Stay in touch bro and keep going hard.

Peace, G

Maiden69
04-15-09, 5:42 am
Haha, yeah... carbs at every meal will bloat you up, and no carbs at all will hurt your strength levels. For your schedule this is what I would do...

5 AM - 1 serving RG (55g P, 90g C, 5g F)
6 AM - PT
8 AM - Meal #1 - High Protien (+50g), Low Carb (<10g), Moderate Fat (~15g)
Noon - Meal #2 - High Protien (+50g), Low Carb (<10g), Moderate Fat (~15g)
4 PM - 1 serving RG (55g P, 90g C, 5g F)
6 PM - Workout
8 PM - 1 serving Torrent
10 PM - Meal #3 - High Protein (+50g), Low Carb (<10g), Moderate Fat (~15g)

How does that look?
Looks great. Starting that today! Thanks!

Hola Bola
04-15-09, 12:52 pm
Yo my brother... Wanted you to know I did some weighted dips in your honor last chest day. I used a 90 lb DB for 10, so I only have like 200 lbs to go. Haha.

My boy Angry Jon is in infantry school at Camp Lejeune right now... Just wanted to say that I rest well at night knowing that there are brothers of your caliber keeping us safe.

Stay in touch bro and keep going hard.

Peace, G

Haha, nice... 90 for 10 ain't bad!!

Thanks bro, I appreciate your support.


Looks great. Starting that today! Thanks!

No problemo.

Maiden69
04-15-09, 8:26 pm
I forget to ask you. On non workout days, how should I brake it down, no carbs, or still get the 2 meals (RG) but leave the Torrent out and replace with another High Protien (+50g), Low Carb (<10g), Moderate Fat (~15g). I did back today (back on the 12 day rotation) and felt much better, still was 2 reps short from my last best, but I was able to keep my pace thru the workout.

Thanks!

Mr. Aestheticz
04-15-09, 9:35 pm
Where You Been Bro?

Lmao!!

Hola Bola
04-16-09, 10:58 am
I forget to ask you. On non workout days, how should I brake it down, no carbs, or still get the 2 meals (RG) but leave the Torrent out and replace with another High Protien (+50g), Low Carb (<10g), Moderate Fat (~15g). I did back today (back on the 12 day rotation) and felt much better, still was 2 reps short from my last best, but I was able to keep my pace thru the workout.

Thanks!

You could do it that way, or you could just have the RG shake in the morning, and spread the following 4 meals throughout the day. Its up to you, but on off days you should be fine energy-wise with just the one carb meal first thing in the morning.


Where You Been Bro?

Lmao!!

I've been around, lol...

Mr. Aestheticz
04-16-09, 11:31 am
The Internet Superstar Has Returned!!!

KENBO213
04-20-09, 11:10 pm
hey bola, first and foremost... amazing physique, and your strength backs it up, truely. I have been meaning to ask you, since it was quite some time that i read a post that you injured your shoulder, did you ever overcome your injury? i have had a really bad case of tendonitis on my elbow, so much to the point where i actually had to pull of from achieving my pr of 315 in bench press... it has really messed up my focus. my question is , did you ever get back to normal, or did you find a way to get around it? yes i know shoulders and pecs are two diffrent things, but my problem is sort of a psychological one, the work ethic is there, i just dont know exactly what to do... help =(

Hola Bola
06-21-09, 10:28 am
hey bola, first and foremost... amazing physique, and your strength backs it up, truely. I have been meaning to ask you, since it was quite some time that i read a post that you injured your shoulder, did you ever overcome your injury? i have had a really bad case of tendonitis on my elbow, so much to the point where i actually had to pull of from achieving my pr of 315 in bench press... it has really messed up my focus. my question is , did you ever get back to normal, or did you find a way to get around it? yes i know shoulders and pecs are two diffrent things, but my problem is sort of a psychological one, the work ethic is there, i just dont know exactly what to do... help =(

I took some time off from lifting to let it heal, and after that I worked around it, only using exercises that didn't aggrevate it. There are still a handful of exercises I won't do because of it. Good luck with your situation.

Hola Bola
06-21-09, 10:29 am
New pic... ~201lbs.

http://i250.photobucket.com/albums/gg245/bskola/Private/104_1601.jpg

J Wong
06-21-09, 10:53 am
An ideal physique right there.

Big C
06-21-09, 11:07 am
Lookin large and vascular/veiny bro still puttin in that hard work I see! I was wondering where you've been bro haha.


New pic... ~201lbs.

http://i250.photobucket.com/albums/gg245/bskola/Private/104_1601.jpg

Mr. Aestheticz
06-21-09, 11:17 am
You Are Looking Skinny Bro What Happened To You?

Lmao Word You Trying To Show Me Up Lol!

Where You Been, Hope All Is Well Dude!

D-Bomb
06-21-09, 12:22 pm
looking absolutely awesome H.B, damn...that physique screams power..and a lot of homework haha

Hola Bola
06-21-09, 4:05 pm
An ideal physique right there.


Lookin large and vascular/veiny bro still puttin in that hard work I see! I was wondering where you've been bro haha.


You Are Looking Skinny Bro What Happened To You?

Lmao Word You Trying To Show Me Up Lol!

Where You Been, Hope All Is Well Dude!


looking absolutely awesome H.B, damn...that physique screams power..and a lot of homework haha

Thanks fellas... I've leaned out alot in the last few weeks, and lost ~2 inches off my waist. I guess running is good for something, lol...

J Wong
06-21-09, 4:43 pm
Thanks fellas... I've leaned out alot in the last few weeks, and lost ~2 inches off my waist. I guess running is good for something, lol...

Did you have any change in diet? Or was it just the extra running?

Hola Bola
06-21-09, 6:00 pm
Did you have any change in diet? Or was it just the extra running?

I've dropped my cals a little bit... I eat whatever I want, but instead of 6-7 meals/day, I only eat 4-5 times.

C.Coronato
06-23-09, 5:08 pm
Looking Swole home boy. Good to have you back man. Hows everything going your way?

G Diesel
06-23-09, 5:13 pm
That is a sick physique right there... Hope you are doing well my brother.

Peace, G