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Hola Bola
06-13-08, 2:41 pm
I'm currently using my 12 day rotation... here's what it looks like...

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

I won't bother posting the details of each workout now... you'll see them when I post the workouts. Here's a recent pic... I'm about 212lbs right now.

http://img74.imageshack.us/img74/5248/holafront6608af2.jpg

Stay tuned for more...

Hola Bola
06-13-08, 2:42 pm
6-13-08
#1 - Biceps/Triceps

27 sets in 70 minutes...

1. BB CGBP
135 x 20
185 x 15
225 x 12
275 x 8
300 x 6
315 x 6
225 x 20
---alternating with---
1. Alternating DB Curls
40's x 15
50's x 12
60's x 10
70's x 8
75's x 10 (hammer)
50's x 15

2. 1 Arm Machine Concentration Curls
110 x 12/12
95 x 15/15
95 x 15/15
80 x 20/20
125 x 15 (HS Preacher)
---alternating with---
2. OH DB Ext's
100 x 20
120 x 15
120 x 15
120 x 15
120 x 15

3. BW Chins
15
15
---alternating with---
3. BW Dips
30
30

Good workout... I hit some big PR's on DB curls and CGBP... I've never done 3 plates for more than 3 reps before... I suprised myself by knocking out 6. Machine concentration curls and OH DB Ext's went well... I lifted at 24 hr fitness so the heaviest DB I could use was the 120. Did some high rep dips/chins to finish the workout off... legs next.

Young&Hungry
06-13-08, 2:51 pm
You are a fucking truck. Strong as hell too...so consider me subbed.

Maharg
06-13-08, 2:52 pm
You are a freak of nature bro, and hope to have a chance to lift with you in a couple weeks.

Hola Bola
06-13-08, 2:56 pm
You are a fucking truck. Strong as hell too...so consider me subbed.

Thanks man... glad to have you along.


You are a freak of nature bro, and hope to have a chance to lift with you in a couple weeks.

For sure... we might even be able to arrange something for early next week, maybe tuesday. Shoot me a PM when you find out your work schedule and we'll figure it out.

naturalguy
06-13-08, 3:24 pm
Great to see you have a journey up, I'll be following

B Con
06-13-08, 3:31 pm
Hola bout time you got a journey up... you know Im subbed... lookin good in the pic and your 12 day routine looks insane...

Big Wides
06-13-08, 3:33 pm
subbed for this freakshow

Giant Killer
06-13-08, 3:36 pm
You know I'm in Hola.

Universal Rep
06-13-08, 3:58 pm
In.

Big C
06-13-08, 3:59 pm
You know I'm in brotha. This is going to be insane. - Big C

Toni69
06-13-08, 4:08 pm
subbed..looking foward to learn a thing or two...or three, LOL, from you.

I was actually wondering if or when you were ever gonna start a journey here.

Maccabee
06-13-08, 4:14 pm
I clicked on your vids link.

I saw this one with 135 lbs x 150 reps for squats. Mind blowing. Just made me realize I need to work on endurance lol. I am subbed.

Sir J-Werk
06-13-08, 4:20 pm
Good to see ya on here Blake....

Mr. Dead
06-13-08, 4:22 pm
Subbed!!!

Pizzalamp
06-13-08, 5:16 pm
Ive enjoyed your videos over the years...strong as hell

Looking massive in all the pics Ive seen of you

Big dude..all the way big dude

consider me subbed

Elite
06-13-08, 5:48 pm
Looks like the majority of the forvm will be checkin in here, will be fools if they dont. Always enjoy your youtube vids, not just serious weight and reps, but you've got the form nailed on every rep. Long overdue journey, i know i, amongst many others, will learn a few things here.

LittleMan55
06-13-08, 5:54 pm
Hell yeah I'm IN!!!! Watched you win to many promos over at bb.com to not be. That and all your vids are nuts!

Hola Bola
06-13-08, 8:03 pm
Great to see you have a journey up, I'll be following

Glad to have you along Eric.


Hola bout time you got a journey up... you know Im subbed... lookin good in the pic and your 12 day routine looks insane...

Thanks man... its by far my favorite of all the routines I've designed.


subbed for this freakshow


You know I'm in Hola.


In.


Subbed!!!

Thanks for following along fellas.


You know I'm in brotha. This is going to be insane. - Big C

You know it! Thats just how we do it on the 12 day rotation!


subbed..looking foward to learn a thing or two...or three, LOL, from you.

I was actually wondering if or when you were ever gonna start a journey here.

Haha, I'll try not to let you down!


I clicked on your vids link.

I saw this one with 135 lbs x 150 reps for squats. Mind blowing. Just made me realize I need to work on endurance lol. I am subbed.

Once I post up some more workouts you'll see that the majority of my sets are done in the 10-20 rep range. I do lower reps occaisonally, but high reps are the bread and butter of my training style.


Good to see ya on here Blake....

Well look who it is... you coming down to KC this weekend at all?


Ive enjoyed your videos over the years...strong as hell

Looking massive in all the pics Ive seen of you

Big dude..all the way big dude

consider me subbed

Thanks bro... I appreciate the support.


Looks like the majority of the forvm will be checkin in here, will be fools if they dont. Always enjoy your youtube vids, not just serious weight and reps, but you've got the form nailed on every rep. Long overdue journey, i know i, amongst many others, will learn a few things here.

I'm amazed at the amount of support I've already got here... its very motivating for me.


Hell yeah I'm IN!!!! Watched you win to many promos over at bb.com to not be. That and all your vids are nuts!

Haha, I only won 1 contest!

Sir J-Werk
06-13-08, 8:58 pm
Well look who it is... you coming down to KC this weekend at all?


Unfortunately I am stuck in St. Joe again this weekend.... Paycheck doesn't hit until monday and I'm below a quarter tank.... This didn't make my girl very happy either.... At least my boss let me off early today.... Getting ready to head to the gym in a bit....

Hola Bola
06-13-08, 10:43 pm
Unfortunately I am stuck in St. Joe again this weekend.... Paycheck doesn't hit until monday and I'm below a quarter tank.... This didn't make my girl very happy either.... At least my boss let me off early today.... Getting ready to head to the gym in a bit....

I feel your pain... lately I've been driving around as long as possible with the gas light on... I hate buying gas. I'm looking forward to next weekend though... its gonna be a blast. Kick some ass in the gym today!

Themostocles
06-13-08, 10:48 pm
Apparently I didn't get the memo on this thread either, WTF! LOL! Dammit People! Consider me subbed Hola. -T.

Hola Bola
06-13-08, 11:07 pm
6-13-08
#2 - Quads/Calves

30 sets in 85 minutes...

1. Squats (warmups)
135 x 20
225 x 15
315 x 10

2. Cybex Leg Press
6 plates x 25
10 plates x 20
14 plates x 15
18 plates x 12
22 plates x 10
26 plates x 8
20 plates x 16
16 plates x 20

3. The Destroyer
Sled x 20
Sled x 20
Sled x 20
---supersetted with---
3. Walking Lunges
BW x 14/14
BW x 14/14
BW x 14/14

4. Cybex Seated Donkey Calf
300 x 30
405 x 25 (stack)
405 x 25
405 x 25
405 x 25
---alternating with---
4. Lying Leg Curls
130 x 15
150 x 15
170 x 12
140 x 20
---alternating with---
4. Leg Extensions
150 x 20
180 x 20
210 x 20
240 x 20

Great workout. Went to a different gym today and trained with Jeff aka 'bigmac366'... it was nice having a workout partner for that extra motivation. I didn't focus on squats today since I don't feel like my lower back is 100% yet, but hitting a warmup set of 315x10 without any problems made me feel a little better about it. I was also able to go heavy on leg presses without any issues. This gym was alot more hardcore/old school than 24 hr fitness or even the Gold's I'm used to lifting at... there was a crapload of awesome equipment and all the weights are real iron instead of the plastic coated stuff. Alot of the equipment I'd never seen before... one example of this is 'The Destroyer' which I named for its ability to destroy your ability to walk without even loading any weight on it. Here's what it looks like... http://www.gymgurufitness.com/catalog/FW-8800.jpg I was messing around with it when we first got there and barely got 8 reps with 1 plate on each side, lol... I had my feet positioned at the same spot as the guy in the picture., and it feels really smooth and lets you get a full ROM, nailing both quads and hammies. 3 sets of 20 on those supersetted with walking lunges had my teardrops burning like crazy. Calf raises, leg curls, and leg extensions finished me off.

Themostocles
06-13-08, 11:38 pm
Sick w/o as always. That destroyer is aptly named lol, it looks like fun though. It looks like a prelude to our destruction next saturday. -T.

Maharg
06-14-08, 12:52 am
That destroyer looks like a blast.

Sir J-Werk
06-14-08, 2:02 am
I feel your pain... lately I've been driving around as long as possible with the gas light on... I hate buying gas. I'm looking forward to next weekend though... its gonna be a blast. Kick some ass in the gym today!

It sucks any way we look at it.... If you feel a sudden, warm, breeze hit you monday don't worry.... That's just the aftershock of my head exploding at the gas pump.... lol, no doubt man, I am ready for a get away.... Things like that tend to remind me that not all aspects of my life suck. lol.... Good times are still left to be had.

Hola Bola
06-14-08, 3:22 am
Sick w/o as always. That destroyer is aptly named lol, it looks like fun though. It looks like a prelude to our destruction next saturday. -T.

For sure. Here's a picture of the one we're going to be using... http://www.fitness-superstore.ca/images/eurosport/L-SQ.jpg


That destroyer looks like a blast.

Haha, it was. It was kinda funny going from 26 plates on the leg press to just using the sled... maybe I should've named it 'The Humbler'...


It sucks any way we look at it.... If you feel a sudden, warm, breeze hit you monday don't worry.... That's just the aftershock of my head exploding at the gas pump.... lol, no doubt man, I am ready for a get away.... Things like that tend to remind me that not all aspects of my life suck. lol.... Good times are still left to be had.

It might be time to buy a hybrid... and yes, there are definately good times left to be had.

sly06
06-14-08, 3:35 am
Oh I am subbed. I have seen pictures of your legs. Sick Sick Sick...awesome workout. How did you hurt your lower back and how are you on the healing process. I hurt mine a month ago and I haven't done squats since then. I am a little nervous to tell you the truth. Either way great workout bro.

Hola Bola
06-14-08, 12:36 pm
Oh I am subbed. I have seen pictures of your legs. Sick Sick Sick...awesome workout. How did you hurt your lower back and how are you on the healing process. I hurt mine a month ago and I haven't done squats since then. I am a little nervous to tell you the truth. Either way great workout bro.

I hurt my lower back about two weeks ago doing deadlifts... I thought it was pretty serious at first, but after getting x-rays it ended up just being a pulled muscle. I took a few days off to recover right when it happened, and its progressively felt better every day since. How did you hurt your back?

silence
06-14-08, 12:42 pm
I'm currently using my 12 day rotation... here's what it looks like...

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

I won't bother posting the details of each workout now... you'll see them when I post the workouts. Here's a recent pic... I'm about 212lbs right now.

http://img74.imageshack.us/img74/5248/holafront6608af2.jpg

Stay tuned for more...




hey bro no offence or anything but to me you are big as jt from prolabs bro

Hola Bola
06-14-08, 12:48 pm
hey bro no offence or anything but to me you are big as jt from prolabs bro

You mean this guy? http://www.prolab.com/index.php?main_page=page&id=28&chapter=4

I'll take that as a compliment!

silence
06-14-08, 12:51 pm
yeah i see him twice a week where i work he is really cool

Hola Bola
06-14-08, 1:15 pm
yeah i see him twice a week where i work he is really cool

Good deal man... there are a few guys like that at my gym too... its a big motivator for me.

bigmac366
06-14-08, 1:31 pm
sup hola! i'm walkin around pretty well but stairs are killer right now! i couldnt get out of my car last night about 4 hrs after we finished. had to get someone to pull me out lol. stupid little car........

yea that machine was quite humbling.......

Pizzalamp
06-14-08, 2:11 pm
seriously hola...u do look as big and as good as that dude from prolab...i could def see u being sponsored by a supp comapny...no lie

Hola Bola
06-14-08, 2:39 pm
sup hola! i'm walkin around pretty well but stairs are killer right now! i couldnt get out of my car last night about 4 hrs after we finished. had to get someone to pull me out lol. stupid little car........

yea that machine was quite humbling.......

I'm feelin' it today as well... it was tough getting out of bed this morning.


seriously hola...u do look as big and as good as that dude from prolab...i could def see u being sponsored by a supp comapny...no lie

I've been a company rep before, but being sponsored is a whole different thing... that would be pretty sweet though.

Giant Killer
06-14-08, 2:45 pm
I've been a company rep before, but being sponsored is a whole different thing... that would be pretty sweet though.

What is your "day job" Hola...if you don't mind me asking?

Other than GFH specialist.

Brutus_515
06-14-08, 2:48 pm
Damn dude bout time haha I been follwing you over at BB.com when big C started your 12 day split...its working wonders for him...I am and everyone should sub to this and learn a thing or 2 about training!

Take care man

minime_moomey
06-14-08, 2:59 pm
What is your "day job" Hola...if you don't mind me asking?

Other than GFH specialist.

LOL. Hola is a man of many trades! Last I knew, he was a professional kareoke singer!

Hola Bola
06-14-08, 3:01 pm
What is your "day job" Hola...if you don't mind me asking?

Other than GFH specialist.

Right now I'm working part-time as a personal trainer, and part-time for my dad. By the end of the summer I should have a full-time job either on a police or fire department.


Damn dude bout time haha I been follwing you over at BB.com when big C started your 12 day split...its working wonders for him...I am and everyone should sub to this and learn a thing or 2 about training!

Take care man

Thanks for following man... and yeah, I've been watching Big C's journal... he's doing really well with it.


LOL. Hola is a man of many trades! Last I knew, he was a professional kareoke singer!

lol... there is that too...

Giant Killer
06-14-08, 3:05 pm
Right now I'm working part-time as a personal trainer, and part-time for my dad. By the end of the summer I should have a full-time job either on a police or fire department.


Awesome I would have loved to work for the fire department for a little while before starting nursing school, but I didn't quite have my ducks in a row at the time.

So the KC ABC is getting personal training sessions for free! I still use that "isolateral bent-arm D-handle lat pulldown" quite often...it's a great movement.

mikejones1
06-14-08, 3:16 pm
holla keep destroyin that iron
you look like your on some trey brewer shit, keep it up

Hola Bola
06-14-08, 4:09 pm
Awesome I would have loved to work for the fire department for a little while before starting nursing school, but I didn't quite have my ducks in a row at the time.

So the KC ABC is getting personal training sessions for free! I still use that "isolateral bent-arm D-handle lat pulldown" quite often...it's a great movement.

Haha, nobody works for the fire department for a little while... thats what makes it so hard to get hired. The only way people leave is if they retire after +20 yrs or die. The last interview process I went through over 400 people applied... the department only hired 2. Its very competitive.

Cool man... glad you like them. They've really improved my lats.


holla keep destroyin that iron
you look like your on some trey brewer shit, keep it up

Will do man... thanks.

Sir J-Werk
06-14-08, 4:37 pm
Hey Hola, sometimes I'm just not able to make it to the gym and the only spare time I have is when I am driving.... Do you know any exercises you can do while driving? .... ~snicker~ ;)

Hola Bola
06-14-08, 7:31 pm
Hey Hola, sometimes I'm just not able to make it to the gym and the only spare time I have is when I am driving.... Do you know any exercises you can do while driving? .... ~snicker~ ;)

Yeah, here's a good neck exercise you can do... http://www.youtube.com/watch?v=InkH-N3xVy4

Hola Bola
06-14-08, 7:41 pm
6-14-08
Back/Traps

26 sets in 75 minutes...

1. Wide Hammer Grip Lat Pulldowns
180 x 15
210 x 12
240 x 10
270 x 8
255 x 10
225 x 12
195 x 15

2. 1 Arm HS Iso-Rows
280 x 15
370 x 12
370 x 12
370 x 12
280 x 20
---alternating with---
2. HS Iso-Lat Pulldowns
270 x 15
360 x 12
360 x 12
360 x 12
270 x 20

3. HS Shrugs
295 x 20
385 x 15
385 x 15
385 x 15
295 x 20
---alternating with---
3. Machine Underhand Supported Rows
180 x 15
200 x 12
220 x 10
210 x 15

Good workout... my lower back was feeling alot better... enough that some heavier rows and shrugs didn't bother it at all. Everything went really well... not much else to say about it. Tomorrow is off, then chest/shoulders on Monday.

Sir J-Werk
06-14-08, 8:16 pm
Yeah, here's a good neck exercise you can do... http://www.youtube.com/watch?v=InkH-N3xVy4

lol....

zanderfever
06-14-08, 8:29 pm
These are some crazy workouts. I'll be able to learn for this.

Big C
06-14-08, 9:14 pm
Movin some serious weight on the close grip hammer pulldowns...way to do work. I wish my gym had some Hammer Strength equipment I think it's a nice change of pace sometimes. Solid back workout all around, sounds like that off day Sunday will do you some good so you'll come in fresh Monday.

Hola Bola
06-14-08, 9:33 pm
These are some crazy workouts. I'll be able to learn for this.

I hope so... let me know if you have any questions... I'll do my best to answer them.


Movin some serious weight on the close grip hammer pulldowns...way to do work. I wish my gym had some Hammer Strength equipment I think it's a nice change of pace sometimes. Solid back workout all around, sounds like that off day Sunday will do you some good so you'll come in fresh Monday.

Thanks big man... I love hammer strength equipment. The incline press is one of the only chest press movements I can still go heavy on without aggrevating my shoulder. It will be nice to have sunday off... I'm going to try and get a sand volleyball game together.

joe-yamma
06-14-08, 11:10 pm
what's up Hola? seen you over on bb.com plenty of times.

props to you for putting up some serious numbers.
i've always liked the way you do your vids so there is no doubts of what you are doing.

good to have you on the Forvm bro.

Hola Bola
06-15-08, 12:15 am
what's up Hola? seen you over on bb.com plenty of times.

props to you for putting up some serious numbers.
i've always liked the way you do your vids so there is no doubts of what you are doing.

good to have you on the Forvm bro.

Thanks for the warm welcome... glad to have you following along.

zanderfever
06-15-08, 2:05 am
I hope so... let me know if you have any questions... I'll do my best to answer them.



Thanks big man... I love hammer strength equipment. The incline press is one of the only chest press movements I can still go heavy on without aggrevating my shoulder. It will be nice to have sunday off... I'm going to try and get a sand volleyball game together.


Well, heres a question. What happened to your shoulder, and how do you go around it?

sly06
06-15-08, 3:06 am
Outstanding workout boss. Seems you really killed your back and I am glad your lower back is feeling better. The way I hurt mine was I did 15 reps of 135 for squat. It is real easy and just doing a warm up. The next set I put on 225 and I was planning on doing it for like 12. I got it off the hooks and took one step back and then pow my lower right back went berserk. So I put it back up and that was it for me. It hurt like hell. My lower back wasn't right for about 2 weeks. Now it is pretty much back to normal. I haven't done squats in over a month and I am a littler nervous to do it. I really don't want to go through that again. Anyways, any suggestions would be cool or any ideas. Keep up the damn good work.

Toni69
06-15-08, 4:00 am
I ask this question often to athletes that I guess most inspire me and Im sure you have been asked this a lot, being legs for many people are so hard to develop and get to grow..as I am one that struggles with this and its a bit frustrating, especially at this stage of the game for me.

Im my opinion, you have one of the best sets of quads I ever seen on a guy..seriously. Where legs one of those muscle groups for you that just seemed to grow fast? Like with me, its def upper body and I dont know why cause I didnt plan on getting into the shape Im in now..it just kinda happened. If im not careful how I train my upper, it will continue to grow. I train my legs just as hard...even harder now and I have tried just about any wo you can think of, goin as heavy as I can go or that which my back allows me to go, (as I do have a pre-existing back issue that creeps on me out of the blue, but so far so good). I guess Im just confused as to why my legs are so damn stubborn? I mean just now Im finally seeing changes taking place and maybe cause Im old and muscle maturity is kicking in, its playing a part in why I see a difference. Its frustrating as hell for me cause I see so many athletes on stage with incredible legs and I know Im doin the same shit they are doin..so why are mine so friggin difficult?

Im into a basic PL'ing routine now for legs which I incorporate into my BB'ing training. This is the only way of training I have not tried...so Im giving it a go now. I really dont know what else to do and I want to be back on stage, but not till my legs are where they need to be in comparison to my upper body.

thoughts??

Boz
06-15-08, 9:24 am
Glad to see you got this journey going. I'm definately going to be checkin in on this one.

Hola Bola
06-15-08, 12:37 pm
Well, heres a question. What happened to your shoulder, and how do you go around it?

I hurt it the way everyone hurts their shoulders... by maxing out on flat bb bench press. I work around it by avoiding exercises that aggrevate it. This means that you won't see flat bb/db presses, bb/db shoulder presses, and a few others included in my workouts. Interestingly enough, I can still do weighted dips, bb CGBP, and incline presses without any problems.


Outstanding workout boss. Seems you really killed your back and I am glad your lower back is feeling better. The way I hurt mine was I did 15 reps of 135 for squat. It is real easy and just doing a warm up. The next set I put on 225 and I was planning on doing it for like 12. I got it off the hooks and took one step back and then pow my lower right back went berserk. So I put it back up and that was it for me. It hurt like hell. My lower back wasn't right for about 2 weeks. Now it is pretty much back to normal. I haven't done squats in over a month and I am a littler nervous to do it. I really don't want to go through that again. Anyways, any suggestions would be cool or any ideas. Keep up the damn good work.

Ouch... I feel your pain. It sounds like you just didn't warm up enough though... spend a few minutes stretching it beforehand and I bet it would make a big difference. If you're still not feeling ready for squats you can get a decent leg workout in by using machines like leg press, hack squats, etc and doing a crapload of high rep sets.


I ask this question often to athletes that I guess most inspire me and Im sure you have been asked this a lot, being legs for many people are so hard to develop and get to grow..as I am one that struggles with this and its a bit frustrating, especially at this stage of the game for me.

Im my opinion, you have one of the best sets of quads I ever seen on a guy..seriously. Where legs one of those muscle groups for you that just seemed to grow fast? Like with me, its def upper body and I dont know why cause I didnt plan on getting into the shape Im in now..it just kinda happened. If im not careful how I train my upper, it will continue to grow. I train my legs just as hard...even harder now and I have tried just about any wo you can think of, goin as heavy as I can go or that which my back allows me to go, (as I do have a pre-existing back issue that creeps on me out of the blue, but so far so good). I guess Im just confused as to why my legs are so damn stubborn? I mean just now Im finally seeing changes taking place and maybe cause Im old and muscle maturity is kicking in, its playing a part in why I see a difference. Its frustrating as hell for me cause I see so many athletes on stage with incredible legs and I know Im doin the same shit they are doin..so why are mine so friggin difficult?

Im into a basic PL'ing routine now for legs which I incorporate into my BB'ing training. This is the only way of training I have not tried...so Im giving it a go now. I really dont know what else to do and I want to be back on stage, but not till my legs are where they need to be in comparison to my upper body.

thoughts??

Honestly I wouldn't have recommended a PL'ing routine but since you've tried everything else, it may be just what you need. Thats what makes the iron game so interesting to me... different things work differently for different people. I'll drop into your journey and check out your leg workouts... maybe I'll be able to suggest something you haven't thought of.


Glad to see you got this journey going. I'm definately going to be checkin in on this one.

Cool... thanks for following.

Toni69
06-15-08, 12:40 pm
well that is absolutely cool of you kind sir! ;)

Hola Bola
06-15-08, 12:43 pm
well that is absolutely cool of you kind sir! ;)

I did some quick browsing... have you ever done legs more than once a week? I've found that mine respond best when I hit them every 4-5 days.

Toni69
06-15-08, 12:46 pm
I did some quick browsing... have you ever done legs more than once a week? I've found that mine respond best when I hit them every 4-5 days.

I have a while back, where I had split up hams and quads though. I even went so far as doin a 4 week split of just legs...I would go quads, rest, hams, rest, quads, rest and so on. Of course my rest days I trained upper body. LOL..glutton for pain here in case you hadnt noticed yet. LOL

B Con
06-15-08, 12:47 pm
I have a while back, where I had split up hams and quads though. I even went so far as doin a 4 week split of just legs...I would go quads, rest, hams, rest, quads, rest and so on. Of course my rest days I trained upper body. LOL..glutton for pain here in case you hadnt noticed yet. LOL

x2 you are definitely a pain lover! haha aren't we all?

Toni69
06-15-08, 12:53 pm
you know what..I have recent pics of my legs in my journey. On page 134, Im wearing purple (yes purple!) and upper body is page 130; maybe this will give you a better idea of what Im working with now. You gotta gimme some credit though, if only you knew where I really started when I began training legs, LOL.

Hola Bola
06-15-08, 12:59 pm
I have a while back, where I had split up hams and quads though. I even went so far as doin a 4 week split of just legs...I would go quads, rest, hams, rest, quads, rest and so on. Of course my rest days I trained upper body. LOL..glutton for pain here in case you hadnt noticed yet. LOL

Hitting them every 4 days I try to emphasize either quads or hams, so there's nothing wrong with that IMO... although every other day would be pretty intense!

LittleMan55
06-15-08, 6:46 pm
That was one hell of a back day yesterday bro!!!

Hola Bola
06-15-08, 7:46 pm
you know what..I have recent pics of my legs in my journey. On page 134, Im wearing purple (yes purple!) and upper body is page 130; maybe this will give you a better idea of what Im working with now. You gotta gimme some credit though, if only you knew where I really started when I began training legs, LOL.

Looking good... not much else I can tell you right now though. It will be interesting to see how you respond to the PL'ing type workouts.


That was one hell of a back day yesterday bro!!!

Thanks man... I'm pretty sore today.

Hola Bola
06-15-08, 9:45 pm
Off day today...

I've gotten a few messages about my nutrition, so I figured I would post it up here for everyone to see.

My diet principles are fairly simple... my first 3-4 meals of each day are high carb/high protien, and my last 2-3 meals are moderate fat/high protein. A normal days worth of food usually looks like this...

Meal #1 - 1 serving Real Gains + 12 oz milk + 2 scoops natty pb
Meal #2 (pre-WO) - Natty PBJ sandwich + 12 oz milk
Meal #3 (PWO) - 1 serving Torrent
Meal #4 - 12 oz milk + Chicken/Rice or Steak/Potatoes... something along those lines. This is the only meal I ever change from day to day.
Meal #5 - 1/2lb turkey sausage or 4 eggs + 12 oz milk
Meal #6 - 1 scoop Milk/Egg protein + 12 oz milk + 2 scoops natty PB
Meal #7 - 1 scoop Mlik/Egg protein + 12 oz milk + 2 scoops natty PB

Depending on the timing of my meals throughout the day, sometimes I only eat 6 times... when I eat 7 I just repeat meal #6.

B Con
06-15-08, 10:23 pm
You ever thinking about doing a show Hola?

Also I thought I read somewhere you work as a personal trainer... which program are you certified through? I have been looking on getting my certification...just not sure on which program

Hola Bola
06-15-08, 10:52 pm
You ever thinking about doing a show Hola?

I'm sure I will sooner or later.

Pizzalamp
06-16-08, 12:21 am
Off day today...

I've gotten a few messages about my nutrition, so I figured I would post it up here for everyone to see.

My diet principles are fairly simple... my first 3-4 meals of each day are high carb/high protien, and my last 2-3 meals are moderate fat/high protein. A normal days worth of food usually looks like this...

Meal #1 - 1 serving Real Gains + 12 oz milk + 2 scoops natty pb
Meal #2 (pre-WO) - Natty PBJ sandwich + 12 oz milk
Meal #3 (PWO) - 1 serving Torrent
Meal #4 - 12 oz milk + Chicken/Rice or Steak/Potatoes... something along those lines. This is the only meal I ever change from day to day.
Meal #5 - 1/2lb turkey sausage or 4 eggs + 12 oz milk
Meal #6 - 1 scoop Milk/Egg protein + 12 oz milk + 2 scoops natty PB
Meal #7 - 1 scoop Mlik/Egg protein + 12 oz milk + 2 scoops natty PB

Depending on the timing of my meals throughout the day, sometimes I only eat 6 times... when I eat 7 I just repeat meal #6.

so i see youre pretty big on the milk, natty pb and good fats

have u always ate like this? or has this evolved? its working damn good lol

turkey sausage sounds great...i gotta get some

sly06
06-16-08, 11:19 am
Took your advice on warming up and making sure my lower back was loose before I started. It made a big difference and I didn't have any pain at all. Thanks for the advice...not lets see if I can walk. LOL

zanderfever
06-16-08, 7:28 pm
I'm sure I will sooner or later.

Yeah, good luck to the unlucky guys who'll be against you.

Hola Bola
06-16-08, 7:40 pm
so i see youre pretty big on the milk, natty pb and good fats

have u always ate like this? or has this evolved? its working damn good lol

turkey sausage sounds great...i gotta get some

I've always eaten like this, and Mlik and natty PB are my two favorite foods... I've actually thought of trying a diet of nothing but those two, lol... plus maybe a scoop of protein powder here and there.

Turkey sausage is good stuff... very lean and its got a great flavor. Here's the natty PB I eat... www.naturallymore.com I go through 3-4 jars of it a week... check out the stats...

http://www.peanutsnack.com/images/natuallymore_nutrition.jpg


Took your advice on warming up and making sure my lower back was loose before I started. It made a big difference and I didn't have any pain at all. Thanks for the advice...not lets see if I can walk. LOL

Good deal man! I would still stick with higher reps for a few workouts to make sure, then slowly ease back into the heavy stuff.


Yeah, good luck to the unlucky guys who'll be against you.

lol... I guess thats one way to look at it.

zanderfever
06-16-08, 8:26 pm
What do you do as a Regional Rep?

Hola Bola
06-16-08, 8:36 pm
What do you do as a Regional Rep?

Still working out the details right now...

Hola Bola
06-16-08, 8:55 pm
6-16-08
Chest/Shoulders/Abs

43 sets in 90 minutes...

1. HS Incline
100 x 25
190 x 20
280 x 15
*
330 x 10
330 x 10
330 x 10
330 x 10
330 x 10
*
280 x 25 (p)
190 x 30 (p)

2. Incline Smith Machine Presses (limited ROM)
135 x 20
185 x 20
225 x 20
225 x 20
225 x 20
225 x 20
225 x 20
225 x 20
225 x 20
225 x 20
185 x 30
---alternating with---
2. Hanging Leg Lifts
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15

3. Standing BTN BB Shoulder Presses
100 x 15
100 x 15
100 x 15
100 x 15
---alternating with---
3. Dips
BW x 25
BW x 25
BW x 25
BW x 25
---alternating with---
3. DB Lateral Raises
35's x 20
40's x 15
40's x 15
35's x 20
---alternating with---
3. Machine Chest Flys
195 x 15
225 x 12
225 x 12
210 x 12

Good workout... felt pretty good, and had a ton of endurance. I wasn't sure how many sets of 20 I'd get on smith inclines... I just kept knocking out sets until it got hard. The hanging leg lifts felt great on my shoulder joints... really helped stretch them out. Finished the workout with a giant set with little/no rest between sets. Good stuff... legs tomorrow.

Maharg
06-16-08, 8:58 pm
160 reps with 225? Freak.

Really looking forward to legs with you. So june 17th is the day to inscribe on the head stone. "Died under 635 trying to keep up with a monster. His knees were driven into his skull."

zanderfever
06-16-08, 9:31 pm
Still working out the details right now...

Haha, hope its something interesting.


160 reps with 225? Freak.

Really looking forward to legs with you. So june 17th is the day to inscribe on the head stone. "Died under 635 trying to keep up with a monster. His knees were driven into his skull."

Maharg-check out Hola's videos. 1 set of Squats with 135 on the bar, 150 reps. Be scared.

Maharg
06-16-08, 9:34 pm
Haha, hope its something interesting.



Maharg-check out Hola's videos. 1 set of Squats with 135 on the bar, 150 reps. Be scared.

Seen it. I have seen most of the leg videos, and that one scares me more then any others.

zanderfever
06-16-08, 9:36 pm
Seen it. I have seen most of the leg videos, and that one scares me more then any others.

Yeah, I don't blame you.

Hola-your crazy, but I respect you so much for getting that 150th rep

Big C
06-16-08, 10:03 pm
Damn Blake all those alternating exercises are insane....bet the burn after all those was off the charts. I like all the incline work as well...looks like you are geared up for the trio of ABC lifting events you guys have coming up.

B Con
06-16-08, 10:31 pm
Damn so many sets of 20... very good job... volume king...

I also have tried that Natty PB that stuff is delicious.... not to mention it has a great profile as well as Hola mentioned!

sly06
06-17-08, 3:37 am
Thanks for the advice on keeping it light. I think I will just stick with 225 and rep the shit out of that for another 3 weeks and then go from there. Now on your workout. Holy crap man. How many sets of 20 do you want to do. Freakin insane. Keep up the good work.

Toni69
06-17-08, 3:49 am
Hola Hola...LOL

can you gimme an idea of how you go about hitting legs every 4-5 days? Do you go heavy one day then lighter the next? Im thinking about trying that starting next week while still incorporating my PL'ing routine in the mix. I was thinking goin heavier with the PL'ing routine the first leg day, then more BB'ing/rep work the second leg day.

thoughts?

BiG in NYC 823
06-17-08, 9:16 am
Hey Hola,

Glad that you started a journey and that its one of the "pins"...after viewing some of your videos man, you are a monster! Keep up the work and consider me subbed! I look forward to following your progress and learning a thing or two or maybe twelve!

Best of luck again and congrats with being ABC Regional Rep.

LittleMan55
06-17-08, 11:32 am
Crazy ass work out bro! That natty PB is great... The turkey sausage sounds good too, I'm going to have to look into it.

Hannonman
06-17-08, 5:09 pm
Hey Hola, Been using your 8 day rotation for a while now, Im a big fan. Im thinking about switching to the 9 day next. Keep up the good work man, and you are def right on the natty pb and turkey sausage, been eating the sausage for a while its some good stuff.

Maharg
06-17-08, 10:50 pm
my legs are telling me they hate you.

Big C
06-17-08, 10:57 pm
If Maharg is saying this I can't wait to see what was in store for your poor legs 2nite. Can't wait for the update!


my legs are telling me they hate you.

Maharg
06-17-08, 11:12 pm
If Maharg is saying this I can't wait to see what was in store for your poor legs 2nite. Can't wait for the update!

I will say one thing he did today. 225x30 at the end of a squat session. The rest is his to post. Although i could prolly tell you what all he did myself as i was trying to keep up with him, and failed pretty bad.

BiG in NYC 823
06-18-08, 3:38 pm
I will say one thing he did today. 225x30 at the end of a squat session. The rest is his to post. Although i could prolly tell you what all he did myself as i was trying to keep up with him, and failed pretty bad.

Geez!

Hola, you are a beast! I am still in awe of your 135 x 150reps...just absolutely ridonckulous..

Hola Bola
06-18-08, 8:45 pm
6-17-08
Quads/Hamstrings

25 sets in 90 minutes...

1. Squats
135 x 20
225 x 15
315 x 10
405 x 6
315 x 15
225 x 30

2. Powertec Squat Machine
90 x 20
180 x 15
270 x 12
360 x 10
450 x 8
270 x 20
---alternating with---
2. BB SLDL's
135 x 20
135 x 20
135 x 20
135 x 20
135 x 20

3. Leg Extensions
90 x 20
90 x 20
90 x 20
---alternating with---
3. Lying Leg Curls
45 x 20
70 x 20
70 x 20

4. Parking Lot Lunges
95 x 40 steps
95 x 40 steps

Good workout... hit legs with Maharg, Excessive Endorphins, and Gehlbach... we were all walking funny by the end. My lower back is starting to feel alot better. Its always sore when I wake up but as long as I stretch alot it doesn't bother me. 4 plates on squats felt fine, but I didn't want to push it once it started to get hard... same thing on the 3 plate set. The powertec squat machine was fun... also did some light SLDLs and high rep leg ext's/curls. We finished off the workout by taking a bar outside and doing parking lot lunges... the owner thought we were crazy. No calf work because the standing calf raise machine was busted.

Hola Bola
06-18-08, 8:46 pm
160 reps with 225? Freak.

Really looking forward to legs with you. So june 17th is the day to inscribe on the head stone. "Died under 635 trying to keep up with a monster. His knees were driven into his skull."

I'll try for 200 reps next time.


Haha, hope its something interesting.

Me too!


Seen it. I have seen most of the leg videos, and that one scares me more then any others.

Just be glad I didn't make you attempt it!


Yeah, I don't blame you.

Hola-your crazy, but I respect you so much for getting that 150th rep

Thanks man.


Damn Blake all those alternating exercises are insane....bet the burn after all those was off the charts. I like all the incline work as well...looks like you are geared up for the trio of ABC lifting events you guys have coming up.

Yeah... the pump/burn was insane. I've always prioritized incline work, it seems to give me the best results.


Damn so many sets of 20... very good job... volume king...

I also have tried that Natty PB that stuff is delicious.... not to mention it has a great profile as well as Hola mentioned!

lol... I do love high volume training! I eat that natty PB by the spoonful... I go through 3-4 of those 1lb tubs every week. I've even considered setting up a diet where I eat a tub per day...


Thanks for the advice on keeping it light. I think I will just stick with 225 and rep the shit out of that for another 3 weeks and then go from there. Now on your workout. Holy crap man. How many sets of 20 do you want to do. Freakin insane. Keep up the good work.

Awesome... theres nothing wrong with doing some high rep work for a few weeks until you feel 100%.


Hola Hola...LOL

can you gimme an idea of how you go about hitting legs every 4-5 days? Do you go heavy one day then lighter the next? Im thinking about trying that starting next week while still incorporating my PL'ing routine in the mix. I was thinking goin heavier with the PL'ing routine the first leg day, then more BB'ing/rep work the second leg day.

thoughts?

Honestly the only thing I plan out ahead of time is that I try and alternate between quad emphasized and hamstring emphasized workouts each time... other than that I just make up my workouts as I go depending on how I feel. I've tried planning things out in advance before and I didn't like it.

Your idea of alternating between a PL'ing workout and a bb'ing workout each time sounds good though... I think it would work well.


Hey Hola,

Glad that you started a journey and that its one of the "pins"...after viewing some of your videos man, you are a monster! Keep up the work and consider me subbed! I look forward to following your progress and learning a thing or two or maybe twelve!

Best of luck again and congrats with being ABC Regional Rep.

Glad to have you along... I'm happy to share my knowledge but I'm here to learn as well... IMO no matter how far along you are in your training, there is always something more to learn.


Crazy ass work out bro! That natty PB is great... The turkey sausage sounds good too, I'm going to have to look into it.

Thanks man.


Hey Hola, Been using your 8 day rotation for a while now, Im a big fan. Im thinking about switching to the 9 day next. Keep up the good work man, and you are def right on the natty pb and turkey sausage, been eating the sausage for a while its some good stuff.

Nice! Let me know if you have any questions about the 9 day routine.


my legs are telling me they hate you.

lol... what a coincidence! My legs are telling me they hate me as well!


If Maharg is saying this I can't wait to see what was in store for your poor legs 2nite. Can't wait for the update!

It was a good workout, thats for sure.


I will say one thing he did today. 225x30 at the end of a squat session. The rest is his to post. Although i could prolly tell you what all he did myself as i was trying to keep up with him, and failed pretty bad.

Not so fast... don't sell yourself short! You, EE, and Gehlbach all worked your asses off... I was impressed.


Geez!

Hola, you are a beast! I am still in awe of your 135 x 150reps...just absolutely ridonckulous..

Thanks man... that was a fun set... I'm thinking about trying it again in the near future... 200 would be a good goal.

js71474
06-18-08, 9:29 pm
Sup Hola, remember me I'm the idiot that posted in the wrong place haha. Hey just caught up in here and brother you got some crazy intense stuff going on! Killer workouts bro, I am going to hop on for the ride if you don't mind, cause this is the kind of stuff I like to see. By the way congrats on the rep position bro, looks like it was well deserved!

Sir J-Werk
06-18-08, 9:31 pm
It's obvious.... no one likes you.

LittleMan55
06-18-08, 9:35 pm
Another crazy leg day put in by a real freak of nature! All with a lower back that only feels petty good? I love natty PB, and if you ever set up a diet involving a pound of it a day I want to see it... That would be a great one!

Hola Bola
06-18-08, 9:54 pm
Sup Hola, remember me I'm the idiot that posted in the wrong place haha. Hey just caught up in here and brother you got some crazy intense stuff going on! Killer workouts bro, I am going to hop on for the ride if you don't mind, cause this is the kind of stuff I like to see. By the way congrats on the rep position bro, looks like it was well deserved!

Haha, good to have you following along!


It's obvious.... no one likes you.

lol... don't hate... I hope you're ready for parking lot lunges on saturday.


Another crazy leg day put in by a real freak of nature! All with a lower back that only feels petty good? I love natty PB, and if you ever set up a diet involving a pound of it a day I want to see it... That would be a great one!

Thanks man, and I'll definately post that diet up if I ever figure out the details.

Hola Bola
06-18-08, 9:55 pm
6-18-08
#1 - Biceps/Triceps

32 sets in 90 minutes...

1. Smith CGBP
135 x 25
185 x 20
225 x 15
275 x 12
315 x 10
275 x 15
225 x 25
---alternating with---
1. EZ Bar Curls
80 x 15
100 x 12
120 x 10
120 x 10
120 x 10
100 x 15
80 x 25

2. HS Plate Loaded Dip Machine
180 x 25
270 x 20
360 x 15
450 x 12
540 x 10
650 x 8 (5 45's + 100lb plate/side)
450 x 15
360 x 25
---alternating with---
2. Machine Preacher Curls
220 x 15 (stack)
245 x 15 (stack +25)
255 x 15 (stack +35)
265 x 15 (stack +45)
265 x 15 (stack +45)
265 x 15 (stack +45)
265 x 15 (stack +45)
225 x 20 (stack)

3. BW Dips
40
---alternating with---
3. BW Chins
19.5

Great workout... strength was great and no shoulder issues at all. Hit some big PR's on HS dips... I've never gone that heavy before. One burnout set of dips/chins was all I needed at the end... my whole upper body was pumped by the time I finished. I really wanted that 20th rep on chins, but it just wasn't happening, lol...

Big Wides
06-18-08, 9:59 pm
your one strong mother Hola, setting awe inspiring numbers for many people including myself to hit one of these days. Great job

Sir J-Werk
06-18-08, 10:15 pm
lol... don't hate... I hope you're ready for parking lot lunges on saturday.


HAHA!.... Hell yeah buddy! I can't do BB lunges at the gym due to space so I'm ready.... I was thinking we could always just push one of the vehicles about 50 feet or so.... That'll finish up the ole' legs nice and proper!

And seriously.... your dipping is ridiculous.... I'm just sayin. ;)

Themostocles
06-18-08, 10:29 pm
I just wanna play with a plate loaded dip machine, such a cool toy lol. I would rather push a car, than do BB lunges, so I game for that J. And Hola, you are a straight up Freak. -T.


P.S. I wanna be like Hola when I grow up lol.

B Con
06-18-08, 10:32 pm
Congrats on the PRs and diz-amn 315 for CGBP is amazing work brother... Great work on the legs as well...

We gotta get a lifting session together soon when your on the east coast next time!

*Every since I read about you and the PB I was like thats it I'm getting me a tub... got some and have been hooked again since... haha it took me forever to kick it last time now I'm sold... and with the milk... its over!

zanderfever
06-18-08, 10:50 pm
I'll try for 200 reps next time.



Me too!



Just be glad I didn't make you attempt it!



Thanks man.



Yeah... the pump/burn was insane. I've always prioritized incline work, it seems to give me the best results.



lol... I do love high volume training! I eat that natty PB by the spoonful... I go through 3-4 of those 1lb tubs every week. I've even considered setting up a diet where I eat a tub per day...



Awesome... theres nothing wrong with doing some high rep work for a few weeks until you feel 100%.



Honestly the only thing I plan out ahead of time is that I try and alternate between quad emphasized and hamstring emphasized workouts each time... other than that I just make up my workouts as I go depending on how I feel. I've tried planning things out in advance before and I didn't like it.

Your idea of alternating between a PL'ing workout and a bb'ing workout each time sounds good though... I think it would work well.



Glad to have you along... I'm happy to share my knowledge but I'm here to learn as well... IMO no matter how far along you are in your training, there is always something more to learn.



Thanks man.



Nice! Let me know if you have any questions about the 9 day routine.



lol... what a coincidence! My legs are telling me they hate me as well!



It was a good workout, thats for sure.



Not so fast... don't sell yourself short! You, EE, and Gehlbach all worked your asses off... I was impressed.



Thanks man... that was a fun set... I'm thinking about trying it again in the near future... 200 would be a good goal.

You deserve something for having to quote so much, but I have no idea what though, haha.

Just out of curiosity, whats behind your name? Hola Bola is a strange thing to choose. Bskola as well.

Hola Bola
06-18-08, 10:59 pm
your one strong mother Hola, setting awe inspiring numbers for many people including myself to hit one of these days. Great job

Thanks for the kind words.


HAHA!.... Hell yeah buddy! I can't do BB lunges at the gym due to space so I'm ready.... I was thinking we could always just push one of the vehicles about 50 feet or so.... That'll finish up the ole' legs nice and proper!

And seriously.... your dipping is ridiculous.... I'm just sayin. ;)

lol... vehicle pushes huh? That would be pretty hardcore... we just might have to try it!


I just wanna play with a plate loaded dip machine, such a cool toy lol. I would rather push a car, than do BB lunges, so I game for that J. And Hola, you are a straight up Freak. -T.

P.S. I wanna be like Hola when I grow up lol.

You'll get a week pass to Golds on friday, so you can lift there next week as well if you want to... your dip machine dreams can become a reality!


Congrats on the PRs and diz-amn 315 for CGBP is amazing work brother... Great work on the legs as well...

We gotta get a lifting session together soon when your on the east coast next time!

*Every since I read about you and the PB I was like thats it I'm getting me a tub... got some and have been hooked again since... haha it took me forever to kick it last time now I'm sold... and with the milk... its over!

For sure man... I'll definately let you know if I'm out that way... and the same goes for you if you're ever in the midwest!

lol yeah... that PB is good stuff!


You deserve something for having to quote so much, but I have no idea what though, haha.

Just out of curiosity, whats behind your name? Hola Bola is a strange thing to choose. Bskola as well.

lol... and zanderfever isn't? bskola is my name... Hola Bola is a nickname I got during my tour in Iraq.

Sir J-Werk
06-18-08, 11:22 pm
lol... vehicle pushes huh? That would be pretty hardcore... we just might have to try it!


Check out the middle of this video and you'll see where I got the idea.... I think you'll like the end too.... I ment 50 yards BTW, not feet. hahaha.
http://www.thefitshow.com/week16/week16_lg.htm

PS.... Derik Farnsworth is AKA The Freak here on the Forvm.

zanderfever
06-18-08, 11:32 pm
lol... and zanderfever isn't? bskola is my name... Hola Bola is a nickname I got during my tour in Iraq.

Ahhh, the name comes from your name. Same here

zander=alexander fever=lefever

zanderfever
06-18-08, 11:38 pm
Check out the middle of this video and you'll see where I got the idea.... I think you'll like the end too.... I ment 50 yards BTW, not feet. hahaha.
http://www.thefitshow.com/week16/week16_lg.htm

PS.... Derik Farnsworth is AKA The Freak here on the Forvm.

I've wanted to push cars for a long time now. I'm just waiting to be strong enough...

Hola Bola
06-19-08, 1:49 am
Check out the middle of this video and you'll see where I got the idea.... I think you'll like the end too.... I ment 50 yards BTW, not feet. hahaha.
http://www.thefitshow.com/week16/week16_lg.htm

PS.... Derik Farnsworth is AKA The Freak here on the Forvm.

Sweet vid... we can definately try that.


Ahhh, the name comes from your name. Same here

zander=alexander fever=lefever

Cool man.

SizeMatters
06-19-08, 1:48 pm
hola bola... more like HOLA SHIT your a fucking monster man deff subbed to this one!

rsjrv99
06-19-08, 4:07 pm
Hey hola, i took a look at your routine when you started and decided to follow with what you are doing. I took out some sets and switched some exercises up (like adding deadlift and doing skullcrushers instead of 1 arm tri extensions) but so far the set x rep routine is fantastic! my arms have never felt so dead before. The pump was incredible. I'll definetely keep following you on this

Pizzalamp
06-19-08, 9:29 pm
awesome arm workout

Sir J-Werk
06-19-08, 11:03 pm
Happy Birthday Bro.

Hola Bola
06-19-08, 11:25 pm
hola bola... more like HOLA SHIT your a fucking monster man deff subbed to this one!

lol... thanks man.


Hey hola, i took a look at your routine when you started and decided to follow with what you are doing. I took out some sets and switched some exercises up (like adding deadlift and doing skullcrushers instead of 1 arm tri extensions) but so far the set x rep routine is fantastic! my arms have never felt so dead before. The pump was incredible. I'll definetely keep following you on this

Hell yeah... glad you like it so far. Keep me updated on how its going for you.


awesome arm workout

I love arm workouts!


Happy Birthday Bro.

Thanks buddy.

B Con
06-19-08, 11:29 pm
Just noticed... happy birthday... enjoy it...

Themostocles
06-19-08, 11:42 pm
Guess I am always the last to know lol. Happy Birthday Hola. -T.

Maharg
06-20-08, 12:45 am
Happy birthday.

zanderfever
06-20-08, 1:46 am
Happy Birthday, Hola

BiG in NYC 823
06-20-08, 10:40 am
Happy birthday bud!

Hola Bola
06-20-08, 12:01 pm
Just noticed... happy birthday... enjoy it...


Guess I am always the last to know lol. Happy Birthday Hola. -T.


Happy birthday.


Happy Birthday, Hola


Happy birthday bud!

Thanks guys!

Mr. Dead
06-20-08, 1:08 pm
Happy B-Day, bro!!!

naturalguy
06-23-08, 3:27 pm
Hola Bola is a nickname I got during my tour in Iraq.

I was not aware that you served, more props to you my man.

Happy B-day!

Hola Bola
06-23-08, 10:54 pm
Happy B-Day, bro!!!

Thanks man.


I was not aware that you served, more props to you my man.

Happy B-day!

Yep... I've been in the reserves for +7 yrs. I was deployed to Iraq from Dec 2003 - March 2005... thats actually where I started bb'ing.

Hola Bola
06-23-08, 10:55 pm
6-20-08
Back/Traps

24 sets in 75 minutes...

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

2. Close Hammer Grip Lat Pulldowns
210 x 15
240 x 12
270 x 10
300 x 8 (stack)
285 x 10
255 x 12
225 x 15

3. 1 Arm HS Iso-Rows
280 x 20
370 x 15
460 x 10
370 x 20
280 x 25
---alternating with---
3. Plate Loaded Shrug Machine
180 x 20
270 x 20
270 x 20
270 x 20
270 x 20

Good workout... not a ton of sets but my back was tore up afterwards, and sore all weekend, so I must've done something right. My strength was good on the rows and pulldowns, and I kept the reps high on shrugs to take some of the stress off my lower back.

Mighty Kev
06-23-08, 11:24 pm
sometimes the numerous sets aren't necessary when you can get the pump and muscle breakdown more quickly, Happy birthday too!

Hola Bola
06-23-08, 11:38 pm
sometimes the numerous sets aren't necessary when you can get the pump and muscle breakdown more quickly, Happy birthday too!

I prefer numerous sets actually.

Hola Bola
06-23-08, 11:41 pm
6-21-08
Quads/Hamstrings

27 sets in 90 minutes...

1. Squats
135 x 25
225 x 20
*
225 x 51
http://www.youtube.com/watch?v=EZBZlKScMrg

2. Powertec Squat Machine
90 x 25
180 x 20
270 x 15
360 x 12
270 x 20
180 x 25
---alternating with---
2. BB SLDL's
135 x 20
135 x 20
135 x 20
135 x 20
135 x 20

3. Leg Extensions
90 x 20
90 x 20
90 x 20
90 x 20
---alternating with---
3. Lying Leg Curls
70 x 20
70 x 20
70 x 20
70 x 20
3. Calf Raises on Leg Press
405 x 50
405 x 50
405 x 50
405 x 60

4. Parking Lot Minivan Pushes
100 ft - slightly uphill

Kickass workout... I decided to try 2 plates for as many reps as I could get on squats. I originally thought I'd try for 75 but 50 was pretty intense... I had to lay down for a few minutes afterwards. The squat machine and light sldl combo went well, and I finished off my legs with a circuit of lying leg curls, leg extensions, and super high rep calf raises. Man were those killer... its been 2 days and my calves are by far the most sore muscle on my body! Pushing the minivan in the parking lot afterwards might've had something to do with it though...

B Con
06-24-08, 12:08 am
Damn good workouts Hola... haha you one uped me on the 225 for reps... nicely done... great back workout and killer leg combo... Keep going strong Hola...

By the way I just stocked up on natty PB !

Hola Bola
06-24-08, 12:24 am
Damn good workouts Hola... haha you one uped me on the 225 for reps... nicely done... great back workout and killer leg combo... Keep going strong Hola...

By the way I just stocked up on natty PB !

Thanks bro.

Haha... I could seriously live off that stuff!

Hola Bola
06-24-08, 1:02 am
6-22-08
Chest/Shoulders

30 sets in 90 minutes...

1. Incline BB Bench Press
135 x 25
185 x 20
225 x 15
245 x 12
275 x 8
300 x 4
225 x 15
185 x 20

2. Weighted Dips
BW x 20
+45 x 15
+90 x 12
+135 x 12
+90 x 20
+45 x 30
BW x 40

3. Machine Chest Flys
150 x 15
170 x 12
190 x 12
160 x 12
140 x 15
---alternating with---
3. DB Lateral Raises
30's x 20
35's x 20
40's x 20
45's x 15
30's x 20
---alternating with---
3. Front BB Shoulder Raises
45 x 15
45 x 15
45 x 15
45 x 15
45 x 15

Good workout... my shoulders felt great, no issues there. I was happy with my strength levels on incline bb presses and weighted dips. I haven't done any front raises in awhile, but they felt good. Lighter weight/higher reps is definately the only way I'm going to be able to do those though. Next workout is Arms/Abs on tuesday... should be fun.

zanderfever
06-24-08, 1:29 am
225 for 51 reps...

wow...

Sir J-Werk
06-24-08, 2:08 am
225 for 51 reps...

wow...

Meh... He used a net....

Big C
06-24-08, 8:25 am
Hola very nice work in the BB incline and weighted dips.....135 lbs. on dips ain't no joke bro.

Was the 300 in Incline a PR? I also love front raises for shoulders...I tend to go heavy on barbell but DB's are just as good imo. Looking forward to more pain and punishment on your end. - Big C

Hola Bola
06-24-08, 12:23 pm
225 for 51 reps...

wow...

I originally thought I'd try for 75, but once I started I realized 50 would be hard enough.


Meh... He used a net....

lol, wut?


Hola very nice work in the BB incline and weighted dips.....135 lbs. on dips ain't no joke bro.

Was the 300 in Incline a PR? I also love front raises for shoulders...I tend to go heavy on barbell but DB's are just as good imo. Looking forward to more pain and punishment on your end. - Big C

Thanks man. Yeah, 300x4 on incline bb was a PR for me. I normally don't do front raises because they bother my shoulder, but going light and using high reps felt fine.

Sir J-Werk
06-24-08, 1:55 pm
lol, wut?

lol.... just bein' squirrely...

BiG in NYC 823
06-24-08, 3:52 pm
I am in simple awe...nicely done!

zanderfever
06-24-08, 4:32 pm
I originally thought I'd try for 75, but once I started I realized 50 would be hard enough.



...


your a beast.

Hola Bola
06-24-08, 5:36 pm
lol.... just bein' squirrely...

lol... I should've known.


I am in simple awe...nicely done!


...

your a beast.

Thanks guys.

Hola Bola
06-24-08, 5:49 pm
6-24-08
Biceps/Triceps/Abs

34 sets in 80 minutes...

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

2. BB CGBP
135 x 20
185 x 15
225 x 12
275 x 8
315 x 3
335 x 1
345 x 1 (vid) http://www.youtube.com/watch?v=rSvm8KeHMes
275 x 10
225 x 30 (partials)
---alternating with---
2. Alternating DB Curls
40's x 12
50's x 10
60's x 8
70's x 6
75's x 6
80's x 10 (hammer)
65's x 10
55's x 12

3. Low Cable Curls
150 x 15
170 x 12
200 x 10 (stack)
200 x 10 (stack)
170 x 15
---alternating with---
3. OH DB Ext's
100 x 20
120 x 15
135 x 12
150 x 12
125 x 20

4. BW Dips
40
---alternating with---
4. BW Chins
20
---alternating with---
4. Hanging Leg Lifts
BW x 15
BW x 15
BW x 15

Great workout... got a 5lb PR on CGBP... 350 is up next! I figure a safe way to progress is go for +5lbs every couple weeks... the last thing I need is another injury. DB curls were strong as well as OH DB extensions... I've never done 12 reps with the 150 before. I don't think I've ever done the stack on cable curls for 10 either... good times. Did a high rep set of dips/chins to finish the workout off, as well as a few hanging leg lifts... legs tomorrow.

Hola Bola
06-24-08, 5:57 pm
Pic from today @ 211lbs...

http://img206.imageshack.us/img206/7751/holafront62408tk1.jpg

gymEvo
06-24-08, 6:04 pm
dude u look bigger than 211 great fuckin job bro...also, when you say "alternating with..." u mean u super set it?..like one set doing excersize A, then one set exercise B? also what are ur break periods between sets?

Sir J-Werk
06-24-08, 6:19 pm
dude u look bigger than 211 great fuckin job bro...also, when you say "alternating with..." u mean u super set it?..like one set doing excersize A, then one set exercise B? also what are ur break periods between sets?

Period of short rest between lift-A and lift-B.... Unlike super setting where there is no rest at all.

Hola Bola
06-24-08, 6:27 pm
dude u look bigger than 211 great fuckin job bro...also, when you say "alternating with..." u mean u super set it?..like one set doing excersize A, then one set exercise B? also what are ur break periods between sets?

Thanks man. What alternating means is taking a short rest, usually 30-60 seconds, between each set. Sir J's answer below is correct as well.


Period of short rest between lift-A and lift-B.... Unlike super setting where there is no rest at all.

Yep.

bigmac366
06-24-08, 7:37 pm
i wanted to puke just watching 225 for 51! its almost platzian in essence.

zanderfever
06-24-08, 8:18 pm
i wanted to puke just watching 225 for 51! its almost platzian in essence.

Oh, Tom Platz. The king of the Quads.

http://youtube.com/watch?v=DjtVvYk1HWw

Hola Bola
06-24-08, 9:39 pm
i wanted to puke just watching 225 for 51! its almost platzian in essence.

I almost did afterwards, lol... I had to go lay down for a few minutes.


Oh, Tom Platz. The king of the Quads.

http://youtube.com/watch?v=DjtVvYk1HWw

He's the man!

B Con
06-24-08, 10:45 pm
Great job on that PR... solid numbers... looking good... What do you bench if you are destroying the CGBP?

Hola Bola
06-25-08, 12:21 am
Great job on that PR... solid numbers... looking good... What do you bench if you are destroying the CGBP?

I don't do flat bb bench. Thats how I originally hurt my shoulder, and I've been steering clear of it for +4 yrs now... probably one of the best lifting decisions I've ever made.

B Con
06-25-08, 2:01 am
I don't do flat bb bench. Thats how I originally hurt my shoulder, and I've been steering clear of it for +4 yrs now... probably one of the best lifting decisions I've ever made.

Sounds like it. Solid work... What did you do to hurt it?

J Wong
06-25-08, 2:17 am
Wow, that's a killer leg workout you had when you did 225x51, that makes me want to try 225 until failure.

Hola Bola
06-25-08, 12:11 pm
Sounds like it. Solid work... What did you do to hurt it?

I hurt my shoulder the way everyone hurts their shoulders, lol... maxing out!


Wow, that's a killer leg workout you had when you did 225x51, that makes me want to try 225 until failure.

Thanks man... it was a fun set. I like doing high rep endurance sets. Give it a try with 135 or 225... either one will work.

Hola Bola
06-25-08, 12:29 pm
Another pic from yesterday... front relaxed...

http://img183.imageshack.us/img183/1171/holafrontrelax62408ag7.jpg

SizeMatters
06-25-08, 1:44 pm
lol you call that RELAXED?!?... your a big mothafucka man u have any competitive history?

shizz702
06-25-08, 2:02 pm
Another pic from yesterday... front relaxed...

http://img183.imageshack.us/img183/1171/holafrontrelax62408ag7.jpg

Damn bro, you look incredible!

Hola Bola
06-25-08, 4:01 pm
lol you call that RELAXED?!?... your a big mothafucka man u have any competitive history?

I had a pretty good pump going from the arm workout I did, so I guess it wasn't really relaxed, lol...

Nope, I've never competed... looking to maybe next year.


Damn bro, you look incredible!

Thanks man.

mikejones1
06-25-08, 4:04 pm
whats your height at?

Big C
06-25-08, 4:08 pm
One word: MASSIVE


Another pic from yesterday... front relaxed...

http://img183.imageshack.us/img183/1171/holafrontrelax62408ag7.jpg

Hola Bola
06-25-08, 4:15 pm
whats your height at?

5'7"


One word: MASSIVE

Thanks bro... I still think I need to be bigger though!

Sir J-Werk
06-25-08, 4:16 pm
whats your height at?

5'7"....

Hola Bola
06-25-08, 4:16 pm
6-25-08
Quads/Hams/Calves

35 sets in 90 minutes...

1. Squats (warmups)
135 x 20
225 x 15
315 x 10

2. HS Iso Leg Press
195 x 15
285 x 15
375 x 12
465 x 12
375 x 15
285 x 20
---alternating with---
2. Walking BB Lunges
135 x 20
135 x 20
135 x 20
135 x 20
135 x 20
135 x 20

3. Seated Donkey Calf Raises
285 x 35 (stack)
285 x 35
285 x 35
285 x 35
285 x 35
---alternating with---
3. Lying Leg Curls
120 x 20
160 x 20
200 x 15 (stack)
200 x 15
170 x 20
---alternating with---
3. Leg Extensions
240 x 25
285 x 20 (stack)
285 x 20
285 x 20
255 x 25
---alternating with---
3. Hyperextensions
BW x 25
BW x 25
BW x 25
BW x 25
BW x 25

Great workout today... decided to focus on single leg exercises for my main compound movements and it went really well. Strength and endurance were both good. That last set of 135 x 20 on walking lunges was tough. 5 circuits of calf raises, leg curls, leg extensions, and hypers finished me off.

Sir J-Werk
06-25-08, 4:17 pm
^nice^

naturalguy
06-25-08, 4:18 pm
lol you call that RELAXED?!?... your a big mothafucka man u have any competitive history?

I keep telling him to compete.

Looking good Hola.

js71474
06-25-08, 4:20 pm
Damn bro all that heavy lifting and workin your ass off has paid off big time! Saw the pic and you are an ANIMAL, congrats on the payoff hola, doing great man!

LittleMan55
06-25-08, 4:33 pm
Damn good leg work Hola... High rep is whats up in the leg department.

B Con
06-25-08, 4:37 pm
Nice way to destroy the legs... Liked how you worked on single-legs as well... great work as always Hola!

Hola Bola
06-25-08, 8:13 pm
^nice^

My legs won't be feeling nice tomorrow...


I keep telling him to compete.

Looking good Hola.

Thanks Eric... I will sooner or later!


Damn bro all that heavy lifting and workin your ass off has paid off big time! Saw the pic and you are an ANIMAL, congrats on the payoff hola, doing great man!

Thanks man.


Damn good leg work Hola... High rep is whats up in the leg department.

Definately... I've always enjoyed high reps for legs.


Nice way to destroy the legs... Liked how you worked on single-legs as well... great work as always Hola!

My left leg used to be noticably bigger than my right... doing single leg exercises has helped even them out.

Big Wides
06-25-08, 8:21 pm
I still think I need to be bigger though!

Don't we all, looking damn good Hola. Whenever you decide to compete is going to be a damn good show

Hola Bola
06-25-08, 8:36 pm
Don't we all, looking damn good Hola. Whenever you decide to compete is going to be a damn good show

Thanks for the support man... I'm thinking next summer would be a good time for my first show.

gymEvo
06-25-08, 11:22 pm
I don't do flat bb bench. Thats how I originally hurt my shoulder, and I've been steering clear of it for +4 yrs now... probably one of the best lifting decisions I've ever made.

What happened to your shoulder....i injured my right shoulder too, i still have that bump on my AC joint, its been almost a year now...

bigmac366
06-26-08, 12:03 am
that pic is pretty sick bro....... if you can make it you'll definately be the biggest guy on the river!

Hola Bola
06-26-08, 11:01 am
What happened to your shoulder....i injured my right shoulder too, i still have that bump on my AC joint, its been almost a year now...

I hurt it maxing out on flat bb bench press... its been about 4 years for me.


that pic is pretty sick bro....... if you can make it you'll definately be the biggest guy on the river!

Haha, thanks man.

sly06
06-26-08, 11:44 am
Hola,
Got a question or your opinion really. Today I was going to do deadlifts, but my lower back has been stiff all day long. So I decided to skip them and just beat the hell out of my back with cable rows. I feel I have cheated myself on not doing deadlifts, but I don't want to take the chance of hurting my back again. Just wondering if I made the right choice. Anyways, your workouts are looking sick as always. Keep up the good!

Hola Bola
06-26-08, 12:04 pm
Hola,
Got a question or your opinion really. Today I was going to do deadlifts, but my lower back has been stiff all day long. So I decided to skip them and just beat the hell out of my back with cable rows. I feel I have cheated myself on not doing deadlifts, but I don't want to take the chance of hurting my back again. Just wondering if I made the right choice. Anyways, your workouts are looking sick as always. Keep up the good!

I definately think you made the right decision... I wish I would've done the same and listened to my body a few weeks ago... it would've saved me alot of pain.

shizz702
06-26-08, 12:08 pm
Your physique and training look awesome bro! You definitely motivate me to work harder! Hope to look like you one day!

sly06
06-26-08, 12:10 pm
Got one more question. How in the hell did you last a year in the desert. I have been here for 6 months and it is getting on my nervers. Thank god I am in the Air Force and only get deployed for 6 months. Well I am not like the regular AF that only goes for 4 months, but how did you get through all of the bs here?

Hola Bola
06-26-08, 2:51 pm
Your physique and training look awesome bro! You definitely motivate me to work harder! Hope to look like you one day!

Thanks bro, I appreciate it... glad I could motivate you too!


Got one more question. How in the hell did you last a year in the desert. I have been here for 6 months and it is getting on my nervers. Thank god I am in the Air Force and only get deployed for 6 months. Well I am not like the regular AF that only goes for 4 months, but how did you get through all of the bs here?

I actually liked it over there... I did convoy security, so I saw my fair share of IED's, sniper attacks, etc. plus the usual rocket attacks on base. My room actually got hit by a rocket about 30 seconds after I walked outside. Regardless of the close calls, I have alot of great memories of that place. I actually started my bb'ing career (if you can call it that, lol) halfway through my tour. As far as the BS is concerned, I don't think I had to deal with most of the stuff you do... when I was there weren't alot of rules... we didn't have to wear full battle gear inside the bases. Even when we did we didn't use the shoulder, neck, or crotch peices. I've heard they're mandatory now. What other BS do you have to deal with? Our mission rules were pretty simple too... do what you have to in order to get the job done... anything went out on the road. I rammed/side swiped more iraqi vehicles than I can count... never got in trouble for it. We used to throw old D batteries through the windshields of cars that got too close to our convoys... thats probably not allowed anymore, either, lol... I was there during some of the bloodiest months of our occupation but it was probably the most fun time to be there too.

Hola Bola
06-26-08, 10:36 pm
6-26-08
Back/Traps

28 sets in 75 minutes...

1. Chest Supported Wide Grip T-Bar Rows
45 x 25
90 x 20
135 x 15
180 x 12
225 x 8
250 x 6
180 x 15
135 x 20

2. Wide Hammer Grip Lat Pulldowns
210 x 15
240 x 12
270 x 10
300 x 8 (stack)
255 x 12
---alternating with---
2. DB Shrugs
100's x 20
120's x 20
135's x 15
150's x 15
125's x 20

3. Compound Machine Rows
255 x 12 (stack)
255 x 12
255 x 12
255 x 12
255 x 12
---alternating with---
3. Close Underhand Machine Pulldowns
285 x 15 (stack)
285 x 15
285 x 15
285 x 15
285 x 15

Good workout... went up to 5 plates and a 25 on chest supported t-bars, and damn was it heavy... it was hard to breathe. Everything else went pretty well... I kept the reps high, partly because I like high reps, and partly because I was using either the whole stack or the heaviest DBs, lol... Off day tomorrow, then chest/shoulders on saturday.

Big C
06-26-08, 11:52 pm
Damn dude...I haven't done chest-supported T-bar rows for a while, those are a bitch (but hell they work) and yeah you really have to go a little lighter than you normally would on barbell T-bars. That's some good reps and weight too.

Lovin the DB shrugs ....very jealous that you have anything over 120s too b/c we don't. I would die to have 150s! A nice recovery day too on Friday to get you ready for the weekend. Keep us posted.

Hola Bola
06-27-08, 1:07 am
Damn dude...I haven't done chest-supported T-bar rows for a while, those are a bitch (but hell they work) and yeah you really have to go a little lighter than you normally would on barbell T-bars. That's some good reps and weight too.

Lovin the DB shrugs ....very jealous that you have anything over 120s too b/c we don't. I would die to have 150s! A nice recovery day too on Friday to get you ready for the weekend. Keep us posted.

I hadn't done them in a long time either... just decided to one day for the hell of it instead of normal t-bar rows, and they absolutely destroyed my back... it was awesome. The only drawbacks are that you can't use as much weight, and it becomes difficult to breathe with heavy weight, but it makes you keep better form, which in turn hits the back better IMO... thats a trade-off I'll take.

It is nice to have them, although I don't use the 150's for much anymore since I stopped DB pressing. I can't wait for the weekend... I'm going to enjoy my day off tomorrow too!

sly06
06-27-08, 3:19 am
Amazing workout Hola! Nice volume and some huge ass numbers.

As for the BS here. Well where I am at we don't have to wear our gear inside the base unless of course we get hit. There are just decisions that are made and you wonder why it was made in that way or what was the reasoning behind it. Im glad to see that you made it out of doing convoy security. That is some serious stuff right there. I have some good friends of mine that do it and it gets hectic at times. Anyways, awesome workout Hola!

Hola Bola
06-27-08, 11:46 pm
Amazing workout Hola! Nice volume and some huge ass numbers.

As for the BS here. Well where I am at we don't have to wear our gear inside the base unless of course we get hit. There are just decisions that are made and you wonder why it was made in that way or what was the reasoning behind it. Im glad to see that you made it out of doing convoy security. That is some serious stuff right there. I have some good friends of mine that do it and it gets hectic at times. Anyways, awesome workout Hola!

Thanks man.

Yeah, we had that same BS at times when I was there... I guess its just one of those things you learn to deal with and move on. What's your MOS?

Hola Bola
06-29-08, 1:15 am
6-28-08
Chest/Shoulders

28 sets in 85 minutes...

1. HS Incline Press
100 x 25
190 x 20
280 x 15
330 x 12
*
370 x 10 (4 plates/side)
420 x 5 (4 plates+25/side)
*
280 x 30 (p)

2. Low Incline Smith Machine Press (limited ROM)
135 x 25
185 x 20
225 x 20
*
275 x 15
315 x 8
275 x 15
*
225 x 25

3. Plated Loaded Dip Machine
180 x 30
270 x 25
360 x 20
450 x 12
540 x 10
360 x 20

4. Machine Chest Flys
180 x 20
210 x 20
240 x 15
195 x 20
---alternating with---
4. DB Lateral Raises
30's x 20
35's x 20
40's x 20
30's x 25

Great workout... strength and endurance were both way up. My shoulder joints felt fine, except for the heaviest sets of HS and Smith Inclines... whenever I struggle on the last rep it tends to hurt a little bit. Nothing major, but they might be a tad bit sore tomorrow, along with the rest of my upper body, lol... should make my leg workout even more fun than usual!

SizeMatters
06-29-08, 2:49 am
now i know you fucked up your sholder, and im not knockin you bc your a big mothafucka but u dont aside from your raises hit sholders directly?

sly06
06-29-08, 7:39 am
Great workout Hola! Huge ass numbers and great volume. I am a Security Forces Officer in the Air Force from your previous question.

Hola Bola
06-29-08, 11:22 am
now i know you fucked up your sholder, and im not knockin you bc your a big mothafucka but u dont aside from your raises hit sholders directly?

Occasionally I'll do a machine shoulder press, or standing BTN bb shoulder press, but I keep them both light and use high reps. I think most people forget that delts get hit anytime you do a press or row. All the heavy compound pressing movements utilitize your front/side delts to one degree or another. Rear delts get hit during any row/pulldown exercise. I've found that a couple sets of side laterals at the end of my chest workout and a couple sets of rear delt raises at the end of my back workout have been more than enough to keep my shoulders from lagging behind the rest of my physique. In fact, I think my delts are one of my better bodyparts.


Great workout Hola! Huge ass numbers and great volume. I am a Security Forces Officer in the Air Force from your previous question.

Thats cool man... there were alot of Air Force guys doing the convoy security thing too when I was there... mostly up north between Tikrit and Mosul.

Pizzalamp
06-29-08, 11:24 am
great workout hola! impressive numbers for sure

hey i have a quick ?...whats your opinion on skipping presses for shoulders, and just doing lateral raises and upright rows? and letting the chest presses work your shoulders?

BigAnt
06-29-08, 12:42 pm
saw your vids, been reading your journey...get that big muscle ass on a stage bro! lol

and the leg press/cybex-high platform...MAY FAVORITE! and your range of motion was spot on-PERFECT! my gym does no that that particular press, wish it did! will be easier on my old man kness! hahahaha

keep up the stellar work!

and very cool equipment your gym has!

Hola Bola
06-30-08, 2:24 am
great workout hola! impressive numbers for sure

hey i have a quick ?...whats your opinion on skipping presses for shoulders, and just doing lateral raises and upright rows? and letting the chest presses work your shoulders?

Thanks man.

If you have shoulder problems I see no problem with skipping presses... I would leave out the upright rows as well though... those are very hard on your shoulder joints IMO. If you don't have prior shoulder issues I wouldn't drop the shoulder presses, but you could still combine chest/shoulders into one workout, and alternate each time which press you focus on. For example, first workout you focus on chest, so start with heavy db incline, and hit some high rep bb shoulder press towards the end. Next workout hit heavy db shoulder press, and hit some high rep bb incline towards the end after weighted dips. You get the best of both worlds that way, and thats actually the way I originally designed my 12 day rotation to work. I only changed it to make both chest/shoulder days the same because of my shoulder problems.


saw your vids, been reading your journey...get that big muscle ass on a stage bro! lol

and the leg press/cybex-high platform...MAY FAVORITE! and your range of motion was spot on-PERFECT! my gym does no that that particular press, wish it did! will be easier on my old man kness! hahahaha

keep up the stellar work!

and very cool equipment your gym has!

Haha... I know, I know... I'll get on a stage sooner or later!

I'm right there with you! I LOVE that cybex leg press... if it wasn't so damn expensive I'd buy one for my basement, lol... Like you said, its very easy on the knees, and its a very natural feeling ROM... you can't beat it.

Hola Bola
06-30-08, 2:26 am
6-29-08
Quads/Hams/Calves

40 sets in 55 minutes...

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

2. Freemotion Squat Machine (narrow stance)
90 x 20
270 x 15
450 x 10
450 x 10
450 x 10
360 x 20
---alternating with---
2. Leg Press (high/wide stance)
180 x 30
360 x 25
540 x 20
540 x 20
540 x 20
450 x 30
---alternating with---
2. Walking BW Lunges
30 steps
30 steps
30 steps
30 steps
30 steps
30 steps
---alternating with---
2. Lying Leg Curls
110 x 15
125 x 15
140 x 15
140 x 15
140 x 15
125 x 20
---alternating with---
2. Leg Extensions
225 x 20
255 x 20
285 x 20 (stack)
285 x 20
285 x 20
285 x 25
---alternating with---
2. Machine Calf Raises
400 x 50 (stack)
400 x 50
400 x 50
400 x 50
400 x 50
400 x 60

Great workout... heres the scenario: My wife and I just bought a house, so I spent 12 hrs there working outside in the sun doing everything from mowing the lawn, weed-eating, pruning trees, caulking cracks, fixing the fence, putting together our new grill, etc... the list goes on. I got alot done, but I also got a sunburn from hell, and my diet was pretty crappy... I had 3 weight gainer shakes, 3 pieces of pizza, 2 McChickens and a Fruit/Yogurt Parfait (mmmm!) plus 3 bananas, a few glasses of Apple Juice, about 1.5 gallons of water (I was thirsty!) a couple scoops of protein powder and my usual 3/4 gallon of milk. I was supposed to workout around noon, but that didn't happen... 9pm rolls around and I'm thinking "shit... I have no energy and this workout is gonna suck..." I go home and take my preWO supps, substituting a sample pack of Labrada Super Charge instead of my usual stuff for the extra energy benefits and made it to the gym by 10pm. My lower back isn't feeling 100% after all the crap I did so I decide to try a high rep 'pump & burn' type workout. I didn't think it would be that hard, but boy was I wrong. I took my normal rest times on my squat warmups, ~1-2 minutes, and after that it was balls to the wall, as fast as possible. Doing leg press right after the squat machine was pretty tough, so I gave myself a few extra seconds there by changing plates and taking a quick water break... maybe 60 seconds tops. All the other sets were done with almost no rest between them... only as much time as it took me to walk to the next machine and get set up. It was alot of fun though... and the next time someone asks me why I don't do cardio I'm going to link them to this workout... I was out of breath and drenched in sweat the entire time. Good stuff... tomorrow is Arms/Abs.

Themostocles
06-30-08, 3:28 am
Nice w/o Blake. If you need an extra hand around the house let me know. -T.

jonnydunz
06-30-08, 3:33 am
6-29-08
Quads/Hams/Calves

40 sets in 55 minutes...

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

2. Freemotion Squat Machine (narrow stance)
90 x 20
270 x 15
450 x 10
450 x 10
450 x 10
360 x 20
---alternating with---
2. Leg Press (high/wide stance)
180 x 30
360 x 25
540 x 20
540 x 20
540 x 20
450 x 30
---alternating with---
2. Walking BW Lunges
30 steps
30 steps
30 steps
30 steps
30 steps
30 steps
---alternating with---
2. Lying Leg Curls
110 x 15
125 x 15
140 x 15
140 x 15
140 x 15
125 x 20
---alternating with---
2. Leg Extensions
225 x 20
255 x 20
285 x 20 (stack)
285 x 20
285 x 20
285 x 25
---alternating with---
2. Machine Calf Raises
400 x 50 (stack)
400 x 50
400 x 50
400 x 50
400 x 50
400 x 60

Great workout... heres the scenario: My wife and I just bought a house, so I spent 12 hrs there working outside in the sun doing everything from mowing the lawn, weed-eating, pruning trees, caulking cracks, fixing the fence, putting together our new grill, etc... the list goes on. I got alot done, but I also got a sunburn from hell, and my diet was pretty crappy... I had 3 weight gainer shakes, 3 pieces of pizza, 2 McChickens and a Fruit/Yogurt Parfait (mmmm!) plus 3 bananas, a few glasses of Apple Juice, about 1.5 gallons of water (I was thirsty!) a couple scoops of protein powder and my usual 3/4 gallon of milk. I was supposed to workout around noon, but that didn't happen... 9pm rolls around and I'm thinking "shit... I have no energy and this workout is gonna suck..." I go home and take my preWO supps, substituting a sample pack of Labrada Super Charge instead of my usual stuff for the extra energy benefits and made it to the gym by 10pm. My lower back isn't feeling 100% after all the crap I did so I decide to try a high rep 'pump & burn' type workout. I didn't think it would be that hard, but boy was I wrong. I took my normal rest times on my squat warmups, ~1-2 minutes, and after that it was balls to the wall, as fast as possible. Doing leg press right after the squat machine was pretty tough, so I gave myself a few extra seconds there by changing plates and taking a quick water break... maybe 60 seconds tops. All the other sets were done with almost no rest between them... only as much time as it took me to walk to the next machine and get set up. It was alot of fun though... and the next time someone asks me why I don't do cardio I'm going to link them to this workout... I was out of breath and drenched in sweat the entire time. Good stuff... tomorrow is Arms/Abs.

awesome work bro and i have been reading about you and found your journey and i am subbed to this one. i see that you too spent some time over there in Iraq. i was there in 2004 in the so called Green Zone with the 31st Combat Support Hospital at Iba Sina, Saddams old hospital. glad to see that you made it back bro and i am here to learn as well as enjoy this journey. peace.

Hola Bola
07-01-08, 12:09 pm
Nice w/o Blake. If you need an extra hand around the house let me know. -T.

Thanks for the offer... you want to help me stain my deck?


awesome work bro and i have been reading about you and found your journey and i am subbed to this one. i see that you too spent some time over there in Iraq. i was there in 2004 in the so called Green Zone with the 31st Combat Support Hospital at Iba Sina, Saddams old hospital. glad to see that you made it back bro and i am here to learn as well as enjoy this journey. peace.

Thanks for following along, and I'm glad you had a safe tour as well. We were actually there at the same time too. I was based in Taji but since we did convoy security I visited practically every base in Iraq at one point or another.

Hola Bola
07-01-08, 12:59 pm
6-30-08
Biceps/Triceps

31 sets in 80 minutes...

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

2. BB CGBP
135 x 20
185 x 15
225 x 12
275 x 8
315 x 3
335 x 1
350 x 1
275 x 10
225 x 20
---alternating with---
2. EZ Bar Curls
80 x 15
100 x 12
120 x 10
120 x 10
120 x 10
140 x 8
150 x 5
120 x 12

3. HS Preacher Curls
90 x 20
120 x 15
120 x 15
120 x 15
90 x 18
---alternating with---
3. OH DB Ext's
100 x 25
120 x 20
120 x 20
120 x 20
110 x 25

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

Great workout... another +5lbs on CGBP... I'm slowing moving towards 365... thats my next short term goal. EZ bar curls went well too... man 150 was heavy though. My form was pretty good until that set, lol... I finished off with HS preachers and DB OH ext's... the gym only went up to 120's so I just did really high reps on them. The burnout set of dips/chins was painful... my arms were toast after that.

Themostocles
07-01-08, 1:01 pm
Thanks for the offer... you want to help me stain my deck?

What day?

LittleMan55
07-01-08, 1:57 pm
That arm day is sickening! In a good way though... Only to 120's, most gyms I go to have that problem too... It's a shame!

js71474
07-01-08, 4:44 pm
Killer arm day hola!! Like the high volume, I'm sure the pump was on. You're moving a ton of weight bro, good job!

mcbeast
07-01-08, 5:44 pm
You made my arm day look like that of a prebuscent teenagers..holy crap..

T o m m Y
07-01-08, 5:48 pm
You made my arm day look like that of a prebuscent teenagers..holy crap..

LOL!

awsome arm day ....WOW...

Hola Bola
07-01-08, 8:06 pm
What day?

I'm not sure yet... its supposed to rain tomorrow and thursday, so maybe next week sometime. I'll let you know, thanks Seth.


That arm day is sickening! In a good way though... Only to 120's, most gyms I go to have that problem too... It's a shame!

The gym I usually go to goes up to 150's and I usually hit those for 10-12 on OH Ext's. Theres nothing wrong with doing higher rep sets every once in a while though.


Killer arm day hola!! Like the high volume, I'm sure the pump was on. You're moving a ton of weight bro, good job!

Yeah... the pump was insane.


You made my arm day look like that of a prebuscent teenagers..holy crap..

lol...


LOL!

awsome arm day ....WOW...

Thanks man.

Big C
07-01-08, 9:48 pm
Nice arm workout Hola....my kind of stuff. Slowly workin' your way up the ladder to that goal on your CGBP. However, I want to see 170 lbs. out of you on E-Z bar curls for 5-8 reps bro. I know you got it, so blast through that plateau and get it done on your next E-Z bar curl workout! Stay strong, Big C

under7he13lood
07-02-08, 12:00 am
[size=5]6-30-08
another +5lbs on CGBP... I'm slowing moving towards 365... thats my next short term goal.


I deadlifted 365 once... Meaning I used every ounce of body strength to pick this weight off the floor. On the other hand, you blance that with your arms and chest. Nicely done, an inspiration to all.

pmug0000
07-02-08, 5:15 pm
Damn this is probably the most impressive training log I've ever seen. You're fucking madman. Keep kicking ass.

Hola Bola
07-02-08, 8:34 pm
Nice arm workout Hola....my kind of stuff. Slowly workin' your way up the ladder to that goal on your CGBP. However, I want to see 170 lbs. out of you on E-Z bar curls for 5-8 reps bro. I know you got it, so blast through that plateau and get it done on your next E-Z bar curl workout! Stay strong, Big C

Damn, 170lbs huh? Idk about all that... 150 is pretty damn heavy, I can only imagine what 170 would feel like! I've actually been slowly moving up in weight on them for awhile now... slow and steady works for me.


I deadlifted 365 once... Meaning I used every ounce of body strength to pick this weight off the floor. On the other hand, you blance that with your arms and chest. Nicely done, an inspiration to all.

It sure felt like my whole body was supporting that weight, lol...


Damn this is probably the most impressive training log I've ever seen. You're fucking madman. Keep kicking ass.

Haha, thanks bro.

mcbeast
07-02-08, 8:37 pm
1050 on powersquat today,hoo rah.Oh wait airforce doesnt say that,lol.When i was doing them when i was with you,i was hitting them deep enough right? Tho this is a different machine.

Hola Bola
07-02-08, 8:49 pm
1050 on powersquat today,hoo rah.Oh wait airforce doesnt say that,lol.When i was doing them when i was with you,i was hitting them deep enough right? Tho this is a different machine.

Damn, nice. Which machine are you using? Link?

Yep, your form was spot-on when we were doing them at the lake.

mcbeast
07-02-08, 8:58 pm
Damn, nice. Which machine are you using? Link?

Yep, your form was spot-on when we were doing them at the lake.

First time i used this machine,i hit around 900x3 after a different machine squat,and some upperbody work.That was monday,Today(wed) i did em again,hit 1050+chainsx2 check my log.

Heres the pics.None of me actually doing the 1050+chains,cause i used a spotter,so he couldnt spot and take a pic,lol.

Monday-Just over 900-->
http://i5.photobucket.com/albums/y164/drivenbychaos57/8or9pps35x5.jpg

Wed-1050+chains-->
http://i5.photobucket.com/albums/y164/drivenbychaos57/1050chains.jpg

Big C
07-02-08, 8:59 pm
Yeah bro 150 is a load.....slow and steady is good....even if you hit it a couple months down the road I know u got it. .....I think I'm loving E-Z bar curls moreso than barbell curls now, a little easier on the forearms. Keep doin what you're doin Hola.

[QUOTE=Hola Bola;441874]Damn, 170lbs huh? Idk about all that... 150 is pretty damn heavy, I can only imagine what 170 would feel like! I've actually been slowly moving up in weight on them for awhile now... slow and steady works for me.

Hola Bola
07-02-08, 11:04 pm
First time i used this machine,i hit around 900x3 after a different machine squat,and some upperbody work.That was monday,Today(wed) i did em again,hit 1050+chainsx2 check my log.

Heres the pics.None of me actually doing the 1050+chains,cause i used a spotter,so he couldnt spot and take a pic,lol.

Monday-Just over 900-->
http://i5.photobucket.com/albums/y164/drivenbychaos57/8or9pps35x5.jpg

Wed-1050+chains-->
http://i5.photobucket.com/albums/y164/drivenbychaos57/1050chains.jpg

Nice! That squat machine looks pretty cool. It sounds like your training is going well, keep it up man.


Yeah bro 150 is a load.....slow and steady is good....even if you hit it a couple months down the road I know u got it. .....I think I'm loving E-Z bar curls moreso than barbell curls now, a little easier on the forearms. Keep doin what you're doin Hola.


I'm the same way... I've never liked straight bar curls. EZ bars feel alot more comfortable. I've only been focusing on them for a few months, but I think they've made a big difference in my biceps already.

Pizzalamp
07-02-08, 11:13 pm
thanks for the reply hola

Hola Bola
07-02-08, 11:15 pm
Two Back pics from today... still hovering around 212lbs...

http://img391.imageshack.us/img391/5586/holarearlat70208kz1.jpghttp://img356.imageshack.us/img356/1650/holareardoublebi70208ag5.jpg

Hola Bola
07-02-08, 11:18 pm
thanks for the reply hola

No problem man... feel free to shoot more questions my way... I'll always answer them to the best of my ability.

zanderfever
07-03-08, 12:53 am
Hola, I think you have the thickest traps i've ever seen...Just sheer domination of your back. Impressive...

mcbeast
07-03-08, 1:00 am
Two Back pics from today... still hovering around 212lbs...

http://img391.imageshack.us/img391/5586/holarearlat70208kz1.jpghttp://img356.imageshack.us/img356/1650/holareardoublebi70208ag5.jpg

Ok,your tiny we get the point.

SizeMatters
07-03-08, 1:54 am
Ok,your tiny we get the point.

dude those were both relaxed...haha just playin hola ur a big dude man, what would you say has been your biggest lagging bodypart of late, how have u brought it up?

mcbeast
07-03-08, 1:58 am
dude those were both relaxed...haha just playin hola ur a big dude man, what would you say has been your biggest lagging bodypart of late, how have u brought it up?

Yes,ive trained with him.Very hefty.Hola whats your bf%?
Cause you have stockier look,not shredded.My ideal look.

jonnydunz
07-03-08, 9:47 pm
awesome pic bro. looking to attain that kind of conditioning and i am on my way. you are doing great things bro and it shows with your workouts as well as your dedication to the life. peace.

SizeMatters
07-03-08, 10:15 pm
all joking aside, i think we need to start a petition to have hola compete...ALL IN FAVOR?

Sir J-Werk
07-03-08, 11:06 pm
all joking aside, i think we need to start a petition to have hola compete...ALL IN FAVOR?

Patience Bro, patience.... It's coming.

Pizzalamp
07-03-08, 11:09 pm
your back is awesome...great great work hola...thick thick traps...delts looking good

youre quite tan imo...do u go tanning in a bed? How many times do u tan a week?

SDFlip
07-04-08, 2:34 pm
damn. your journal is a sticky here!

i'm starting one here too now that i've jumped on the animal product bandwagon!

Hola Bola
07-04-08, 4:59 pm
7-2-08
Back/Traps

30 sets in 75 minutes...

1. Close Hammer Grip Lat Pulldowns
180 x 15
210 x 12
240 x 10
270 x 8
300 x 8 (stack)
300 x 8
300 x 8
240 x 15

2. HS Iso Rows
280 x 20
370 x 15
460 x 12 (5 plates/side)
460 x 12
370 x 20
---alternating with---
2. Plate Loaded Shrugs
180 x 20
270 x 20
360 x 15 (4 plates/side)
360 x 15
270 x 20

3. Compound Machine Rows
255 x 12 (stack)
255 x 12
255 x 12
255 x 12
---alternating with---
3. Wide Grip Machine Pulldowns
240 x 15
285 x 12 (stack)
285 x 12
285 x 12
---alternating with---
3. Bent Rear DB Raises
35's x 15
40's x 12
40's x 12
35's x 15

Good workout... everything felt good and I was really happy with my strength levels.

mcbeast
07-04-08, 5:01 pm
Great work dude,wheres the deads? lol

Themostocles
07-04-08, 5:09 pm
Great work dude,wheres the deads? lol

He doesn't like them for some reason, what a wuss lol...

Hola Bola
07-04-08, 5:11 pm
Hola, I think you have the thickest traps i've ever seen...Just sheer domination of your back. Impressive...

Thanks man... my traps have always responded well... I don't do a whole lot for them anymore, just shrugs really.


Ok,your tiny we get the point.

lol...


dude those were both relaxed...haha just playin hola ur a big dude man, what would you say has been your biggest lagging bodypart of late, how have u brought it up?

Lats and biceps... not enough width and not enough peak. I've really been focusing on the MMC with them lately.


Yes,ive trained with him.Very hefty.Hola whats your bf%?
Cause you have stockier look,not shredded.My ideal look.

Idk for sure... probably 8-10%... somewhere around there.


awesome pic bro. looking to attain that kind of conditioning and i am on my way. you are doing great things bro and it shows with your workouts as well as your dedication to the life. peace.

Thanks for the kind words.


all joking aside, i think we need to start a petition to have hola compete...ALL IN FAVOR?

In time...


Patience Bro, patience.... It's coming.

Yep.


your back is awesome...great great work hola...thick thick traps...delts looking good

youre quite tan imo...do u go tanning in a bed? How many times do u tan a week?

lol, I don't tan. I'm outside alot plus I naturally have very dark skin... its very easy for me to get a tan.


damn. your journal is a sticky here!

i'm starting one here too now that i've jumped on the animal product bandwagon!

Cool, I'll look for it.


Great work dude,wheres the deads? lol

Overrated IMO. I've probabaly only done deads 2-3 times in the past 6 months, and one of those times I ended up hurting myself, lol...


He doesn't like them for some reason, what a wuss lol...

Unless you're a competitive powerlifter, you don't HAVE to do them, lol...

mcbeast
07-04-08, 5:14 pm
Ya know what? YOUR OVERRATED! Gosh...lol

But,were all entitled to our opinions.Your strong as hell anyway.

Themostocles
07-04-08, 5:29 pm
Gosh! What a bodybuilder, sheesh... -T.

Hola Bola
07-04-08, 5:31 pm
7-3-08
Quads/Hams/Calves

30 sets in 60 minutes...

1. Close Stance Squats (warmups/heels together)
135 x 20
225 x 15
315 x 10

2. Machine Hack Squat (narrow stance)
135 x 20
225 x 15
315 x 12
405 x 10
495 x 8
405 x 15
315 x 20

3. Leg Press (high/wide stance)
405 x 25
585 x 20
765 x 15
765 x 15
585 x 20
---alternating with---
3. Walking BW Lunges
30 steps
30 steps
30 steps
30 steps
30 steps

4. Lying Leg Curls
130 x 15
130 x 15
130 x 15
---alternating with---
4. Leg Extensions
285 x 20 (stack)
285 x 20
285 x 20
---alternating with---
4. Machine Calf Raises
400 x 60 (stack)
400 x 60
400 x 60
400 x 60

Great workout... another very fast-paced high volume leg workout. I went a little heavier than last time though. Hacks went really well... and I'm really diggin' the leg press/bw lunges combo. Finished off with some high rep leg curls, leg ext's, and calf raises. Chest/shoulders is up next.

mcbeast
07-04-08, 5:32 pm
Great stuff bodybuilder,try some wider stance squats,your outer sweep is sick enough!

zanderfever
07-04-08, 5:36 pm
Yeah...closer stance than usual? I guess you can never have to much outer sweep...

btw, I decided to do your "normal"/my close stance squats for my last quad workout and I liked them. I'll be doing more of those now so thank you.

Pizzalamp
07-04-08, 7:42 pm
good lord...60 reps on the stack for calves?!?!!!??!!

thats incredible

Sir J-Werk
07-04-08, 8:20 pm
To bad you can't be in Vegas tomorrow and try to catch the Jackson vs. Griffin fight.... Last two w/o's look solid man.... Have a safe and fun 4th.

Fury317
07-04-08, 8:31 pm
This log is fucking nuts man. I saw the pics of you- youre a tank. And youre workouts are crazy. I got a question for you though. I checked out your diet and saw you ate turkey sausage. Ive eaten a lot of ground turkey breast but never turkey sausage. Where do you buy it, and what are the fat and protein content? Something I might try- ground turkey breast is way too bland, maybe this is a little better?

Jonisocool
07-04-08, 10:31 pm
damn. Nice volume leg day.

I was gunna say 'do work', but you already 'did work' +1

jonnydunz
07-05-08, 4:26 am
7-3-08
Quads/Hams/Calves

30 sets in 60 minutes...

1. Close Stance Squats (warmups/heels together)
135 x 20
225 x 15
315 x 10

2. Machine Hack Squat (narrow stance)
135 x 20
225 x 15
315 x 12
405 x 10
495 x 8
405 x 15
315 x 20

3. Leg Press (high/wide stance)
405 x 25
585 x 20
765 x 15
765 x 15
585 x 20
---alternating with---
3. Walking BW Lunges
30 steps
30 steps
30 steps
30 steps
30 steps

4. Lying Leg Curls
130 x 15
130 x 15
130 x 15
---alternating with---
4. Leg Extensions
285 x 20 (stack)
285 x 20
285 x 20
---alternating with---
4. Machine Calf Raises
400 x 60 (stack)
400 x 60
400 x 60
400 x 60

Great workout... another very fast-paced high volume leg workout. I went a little heavier than last time though. Hacks went really well... and I'm really diggin' the leg press/bw lunges combo. Finished off with some high rep leg curls, leg ext's, and calf raises. Chest/shoulders is up next.

Killer workout man. i have read a few post tonight and man as tired as i am these workouts are making me want to get up and lift something man. this is what i am talking about, Animals who are bringing it everytime. peace.

Hola Bola
07-05-08, 6:34 pm
Heres a vid of 405 x 15 on machine hack squats from yesterday...

http://www.youtube.com/watch?v=UukL428wjeg

Themostocles
07-05-08, 6:58 pm
Heres a vid of 405 x 15 on machine hack squats from yesterday...

http://www.youtube.com/watch?v=UukL428wjeg

FREAK! Just saying...

Hola Bola
07-05-08, 7:02 pm
Ya know what? YOUR OVERRATED! Gosh...lol

But,were all entitled to our opinions.Your strong as hell anyway.

lol.. thanks bro.


Gosh! What a bodybuilder, sheesh... -T.

I know, I know... whats the world coming to when bodybuilders train like bodybuilders!?!?!?


Great stuff bodybuilder,try some wider stance squats,your outer sweep is sick enough!

True... I just love close stance leg work too much to do anything else.


Yeah...closer stance than usual? I guess you can never have to much outer sweep...

btw, I decided to do your "normal"/my close stance squats for my last quad workout and I liked them. I'll be doing more of those now so thank you.

Good deal man, I'm glad you liked them, and yep, they were closer than usual. I do them with my heels touching... here's an example...

http://www.youtube.com/watch?v=IBkBe3kaIK8


good lord...60 reps on the stack for calves?!?!!!??!!

thats incredible

Its really not that heavy, but yeah, 50-60 reps takes you to a whole different level of pain.


To bad you can't be in Vegas tomorrow and try to catch the Jackson vs. Griffin fight.... Last two w/o's look solid man.... Have a safe and fun 4th.

That would be cool... I'm flying out there Monday morning though.

Thanks man, me and the wife grilled some burgers and watched some fireworks... nothing too crazy here. I hope you had a good 4th too.


This log is fucking nuts man. I saw the pics of you- youre a tank. And youre workouts are crazy. I got a question for you though. I checked out your diet and saw you ate turkey sausage. Ive eaten a lot of ground turkey breast but never turkey sausage. Where do you buy it, and what are the fat and protein content? Something I might try- ground turkey breast is way too bland, maybe this is a little better?

I buy it at wal-mart... not 100% of the fat/protein content, but I get the 93/7 which is pretty lean. If its too bland, try putting different seasonings in it... thats what I do.


damn. Nice volume leg day.

I was gunna say 'do work', but you already 'did work' +1

Haha, true.


Killer workout man. i have read a few post tonight and man as tired as i am these workouts are making me want to get up and lift something man. this is what i am talking about, Animals who are bringing it everytime. peace.

Thanks for checking in bro... now go hit the gym!


FREAK! Just saying...

Let me hit 5 plates/side x 20, then you can say that. I still got work to do, lol...

zanderfever
07-05-08, 7:14 pm
Good deal man, I'm glad you liked them, and yep, they were closer than usual. I do them with my heels touching... here's an example...

http://www.youtube.com/watch?v=IBkBe3kaIK8


Holy hell thats impressive. I wish I saw that post before I went in today for my workout, I would've tried them with the bar, haha.

Hola Bola
07-05-08, 7:31 pm
7-4-08
Chest/Shoulders

44 sets in 85 minutes...

1. HS Incline Press
100 x 25
190 x 20
280 x 15
350 x 10
330 x 12
300 x 20
280 x 25
190 x 30

2. Low Incline Smith Machine Press (limited ROM)
135 x 25
185 x 20
225 x 20
225 x 20
225 x 20
225 x 20
225 x 20
185 x 35

3. BW Dips
25
25
25
25
25
25
25
25
25
25
25
25 (300 total)
---alternating with---
3. Machine Shoulder Press (sitting backwards/limited ROM)
110 x 25
130 x 20
150 x 20
170 x 20
190 x 15
210 x 15
190 x 15
170 x 20
150 x 25
130 x 30

4. Low Cable Crossovers
100 x 15
120 x 12
140 x 12
---alternating with---
4. One Arm DB Lateral Raises
30's x 15/15
35's x 15/15
40's x 15/15

Great workout... it started off like shit though. This past weekend, during my 12 hr yardwork-a-thon, I somehow managed to cover myself in Poison Ivy, which has steadily gotten worse this past week. I was finally talked into going into the ER at the local VA hospital yesterday (free healthcare rules BTW) and getting a steroidal anti-inflammatory shot. It was right before I was planning on hitting the gym, and of course there was no way I was skipping a workout, trip to the ER or not. There were two things that kinda sucked though... first off, this shot makes you extremely drowsy, so the first half of the workout I was trying not to fall asleep. They almost made me stay at the hospital until I could get someone to come pick me up, since I drove myself there. Second, I felt like I'd been kicked by a horse in my side delt... it hurt like hell almost the entire workout... it finally started to feel better towards the end. Regardless of all that, I still managed to get a pretty good workout in... it was very fast-paced and I stuck with high reps for the most part, but all-in-all I was happy with it. It was the first time I'd tried 1 arm db laterals... they seemed to hit my rear delts more than I thought they would, but I liked them. I think I'll keep them around.

mcbeast
07-05-08, 7:34 pm
Did everyone do fuckin Chest/shoulders today?

300x20 is insane.Nice work

zanderfever
07-05-08, 7:36 pm
300 dips...

I'm in utter awe...

Hola Bola
07-05-08, 7:42 pm
Holy hell thats impressive. I wish I saw that post before I went in today for my workout, I would've tried them with the bar, haha.

Haha, I started off a lot lighter than that too when I first did them.


Did everyone do fuckin Chest/shoulders today?

300x20 is insane.Nice work

Haha, that was yesterday's workout... I'm off today.

Thanks... it was weird though. I barely hit 12 reps with 330, then was able to knock out 20 reps with 300. I'm just better at high reps I guess.


300 dips...

I'm in utter awe...

It actually wasn't that hard... I could do sets of 25 all day. I've done it before, but it was alot easier this time. If my workout hadn't run so long I might've tried for 400. I guess I'll have get a vid, lol...

zanderfever
07-05-08, 8:33 pm
Haha, I started off a lot lighter than that too when I first did them.



It actually wasn't that hard... I could do sets of 25 all day. I've done it before, but it was alot easier this time. If my workout hadn't run so long I might've tried for 400. I guess I'll have get a vid, lol...

Sets of 25 all day...damn. 400...more damn...

Hola Bola
07-06-08, 1:13 am
Sets of 25 all day...damn. 400...more damn...

If you aren't taking each set to failure its alot easier to keep going.

mcbeast
07-06-08, 1:14 am
If you aren't taking each set to failure its alot easier to keep going.

True.How much rest did you take between sets?

Hola Bola
07-06-08, 1:16 am
True.How much rest did you take between sets?

I was alternating back and forth between dips and machine shoulder presses... the combined 22 sets took me probably 30-35 minutes... I was moving pretty fast.

mcbeast
07-06-08, 1:19 am
I was alternating back and forth between dips and machine shoulder presses... the combined 22 sets took me probably 30-35 minutes... I was moving pretty fast.

Beast,hey question? Youve been messing with weights since you were real young right? I saw all your sports photos at your parents crib,so you have an Pl background from sports?

Hola Bola
07-06-08, 1:26 am
Beast,hey question? Youve been messing with weights since you were real young right? I saw all your sports photos at your parents crib,so you have an Pl background from sports?

I've been lifting on and off for sports since I was 14... started out benching 95lbs... I maxed at 225 when I graduated weighing a whopping 170lbs. I never did squats or deadlifts until college though.

zanderfever
07-06-08, 1:32 am
If you aren't taking each set to failure its alot easier to keep going.

Yep, but your talking to someone whos in the offseason and the heaviest they've ever been who fails at 8 on pull ups and dips. So, consequently, 300 seems like hell to me.

Hola Bola
07-06-08, 1:33 am
Yep, but your talking to someone whos in the offseason and the heaviest they've ever been who fails at 8 on pull ups and dips. So, consequently, 300 seems like hell to me.

How much you weigh?

mcbeast
07-06-08, 1:34 am
I've been lifting on and off for sports since I was 14... started out benching 95lbs... I maxed at 225 when I graduated weighing a whopping 170lbs. I never did squats or deadlifts until college though.

Did you play football?

zanderfever
07-06-08, 1:35 am
How much you weigh?

About 179. But i'm also 16, and fairly lean considering. No 6 pack though.