View Full Version : Road to DJMC
I'm coming off the 12 week HRT Solo challenge on BB.com and I'm trying to add a few LBS before I start my cut for the Dexter Jackson Memphis Classic. This will be one of my logs. We start the week off with Chest and Shoulders.
Chest
I'm sure my strength will go up but their all decent starting points.
Incline Smith
185 4x10
All sets completed
Next week same.
DB Bench
70's 1x10
80's 1x10
75's 1x10
65's 1x10
All sets completed
Next week 75's for all sets. (couldn't quite get the right weight but I'll have it nailed down next week.)
Cable crossovers
35 4x10
All sets completed
Next week same.
Shoulders
Push Press
95 4x10
All sets completed
Next week up 10lbs. ( just wanted to get comfortable with the lift before really pushing it.)
Reverse shoulder press on HS (hammer strength)
70 4x10
All sets completed
Next week same.
Front raise
25 3x10
30 1x10
All sets completed
Next week start with 30's.
My macros are:
Protein: 325
Carbs: 150
Fats: 30-40
With one cheat a week ATM. My add 50 more carbs and at least one more cheat depending on how my body reacts. But I have to stay lean so it will easier on my prep.
Kill i oughtta
07-02-12, 5:46 pm
solid workout when is the show>?
C.Coronato
07-03-12, 8:51 am
Looks like a solid start my brother. What does the diet look like?
GoldieLocks
07-03-12, 10:16 am
Nice to see an HRT'er prepping.
Looking forward to seeing your prep.
Looks like a solid start my brother. What does the diet look like?
I'll post it in a bit. I did the math after I added more carbs to it so my macros are off by like 15g of protein and 10g carbs and 8g fats but I'll post as is.and may the adjustments later. What I have post earlier is what Rage OK'd for me to do a lean bulk with plus on cheat.
solid workout when is the show>?
Its on October 20th
Nice to see an HRT'er prepping.
Looking forward to seeing your prep.
Thanks! I love HRT but I'm changing it up for a few weeks bc I've been doing it since Nov. but I will com back to it FOR SURE!
Macros go as follows. Pro, Carb, fats
Wake-up: Shake- 30g, 8g, 3g
Meal 1:
8eggs(6whites,2yolk) 42g, 0g, 10g
3/4 & 1/8 cups of Oats, 8.75g, 48g, 5.25g
Total: 50.75g, 48g, 15,25g
Meal 2:
Shake - 45g, 12g, 4.5g
1/2 cup of oats - 5g, 27g, 3g
Total: 50g, 39g, 7.5g
Meal 3&4:
8oz. Chicken - 48g, 0g, 0g
1/2 cup of oats - 5g, 27g, 3g
3/4 cup of broccoli N/A
Total: 53g, 27g, 3g x2
Meal 5&6:
8oz. Chicken - 48g, 0g, 0g
PB or AB - 4g, 6g, 8g
3/4 cup of broccoli N/A
Total: 52g, 6g, 8g x2
Overall total: 340g, 161g, 47.75g (a bit off but I'll adjust) - When adding more carbs I didn't think to add the protein and fats from them into my macros.
With one cheat a week
Post 30g, 50g, 6g
Back: Training program #19 FYI - at least variation, Will stick to The House plan next week just trying to see what I can get in on my lunch breaks. 2 count positive, 4 count neg.
DB deads 4x10, 100's (everyone and their momma's where on the everything with a barbell....)
Chin-ups 4 x failure, 2x negs as many as possible
Close grip 4x10 190lbs
High Close grip row. 4x10 170lbs
Cable Rear Delts 4x10 30lbs
Db rear delts 3x12 22.5lbs
Db shrugs 4x10 120lbs
Legs: (defiantly going to have to do legs at night. had to rush to get done in time.) also down weight and focus on 4 count negs
Squats 4x10 295lbs
Seated leg curls 4x10 130lbs
Hack Squats 4x10 225lbs
Standing leg curls 4x10 75lbs
Leg extention 4x10 205lbs
Leg press claves 1x40, 2x30 2 45's plates per side. ( down weight and focus on 4 count negs )
Arms 2 count pos, 4 count neg
Straight Barbell Curls: 4 Sets x 10 Reps (85, 85, 75, 75) 2 mins rest
Skull Crushers: 4 Sets x 10 Reps (95, 95, 85, 85 ) 2 min rest
Hammer Curls: 4 Sets x 10 Reps (35, 30, 30, 25 ) 60 sec rest
Pushdowns: 4 Sets x 10 Reps ( 80, 85, 80, 75 ) 60 sec rest
Reverse EZ Bar Curls: 4 Sets x 10 Reps ( 50, 60, 50, 40 ) 60 sec rest
Reverse Pushdowns: 4 Sets x 10 Reps (65, 65, 55, 55 ) 60 sec rest
2 pos, 4 neg count
DB Deads: 4 Sets x 10 Reps 110lbs
Chins: 6 Sets (to failure)
Bent Rows: 4 Sets x 10 Reps 165lbs
Cable High Rows: 4 Sets x 10 Reps 160lbs
Cable Pullovers: 4 Sets x 12 Reps 45lbs
Back Extensions: 4 Sets x 12 Reps Body weight
Not moving alot of weight but the workout is very affective if done at correct tempo.
Appollonian
07-10-12, 4:07 pm
In for this. Good to see another Tennessee Animal. Looking forward to the ABC in September; can't wait till I nail the details down.
In for this. Good to see another Tennessee Animal. Looking forward to the ABC in September; can't wait till I nail the details down.
Same here man! I'll be in the mid of my prep so it should be fun times lol.
Count 2 pos, 4 neg
Seated Bar Overhead Presses: 4 Sets x 10 Reps 175lbs
One Arm Front Machine Press: 4 Sets x 10 Reps 45lbs
Rear Delts Dumbbells: 4 Sets x 10 Reps (25, 25, 22.5, 22.5 Dbs)
DB Front Raises: 4 Sets x 10 Reps 25 Dbs
Upright Rows Dbs: 4 Sets x 10 Reps 45 Dbs
Db Shrugs: 4 Sets x 10 Reps (110, 110, 100, 80 dbs)
It was a good day, and will be even better once I start, Pump, nitro and Rage!
Looking good in here Brad!
Looking good in here Brad!
Thanks GUNS!
Appollonian
07-12-12, 12:03 pm
Very nice work! Strong overhead presses, and thoroughly nailed the delts form every angle.
Very nice work! Strong overhead presses, and thoroughly nailed the delts form every angle.
Thanks man! I've been working on getting my front and rear delts to grow. I really feel like I've had some good growth over the past few months with HRT and now the Training routine #19.
mritter3
07-12-12, 4:10 pm
Ya know I'm subbed brad, tear it up!
Ya know I'm subbed brad, tear it up!
Only way I know how lift bro!
Incline Barbell Presses: 4 Sets x 10 Reps 185, 175, 175, 165lbs
Incline Dumbbell Flyes: 3 Sets x 8 Reps 45, 45, 40dbs
Incline Cable Flyes: 3 Sets x 12 Reps 25lbs per side
Flat Dumbbell Presses: 4 Sets x 10 Reps 65, 65, 65, 60
Dips: 4 Sets (bodyweight, to failure)
Cable Crossovers: 4 Sets x 12 Reps 30lbs per side
I took Pump, rage and the test stak for the first time today......OMG....felt like my chest was about to EXPLODE!!!
2pos, 4 neg count
Leg Extensions: 4 Sets x 10 Reps 225lbs
Leg Curls, Seated: 4 Sets x 10 Reps 125lbs
Squats: 3 Sets x 10 Reps, 315, then 315 for 8 (legs gave out)
Standing Leg Curls: 4 Sets x 0 Reps 65lbs
Hack Squats: 4 Sets x 10 Reps 115lbs pre side
Leg Press, Calves: 4 Sets x 30,30,30,20 Reps 180lbs total
I about puked....nice leg night.
2pos,4neg count
Straight Barbell Curls: 4 Sets x 10 Reps 85lbs
Skull Crushers: 4 Sets x 10 Reps 105, 105, 95, 95lbs
Hammer Curls: 4 Sets x 12 Reps 45dbs, 45dbs,45dbs, 40dbs
Pushdowns: 4 Sets x 12 Reps 190lbs
Reverse EZ Bar Curls: 4 Sets x 12 Reps 60lbs for 3, 50lbs for one
Reverse Pushdowns: 4 Sets x 12 Reps 140lbs
Abs
So where super pumped and about to explode! Good day! Oh and then killed some Mexican food that night!
2pos, 4neg count
Deads: 4 Sets x 10 Reps 255lbs (hip felt good during lift, just have to focus on keep muscles tight.)
Chins: 6 Sets (to failure)
Bent Rows: 4 Sets x 10 Reps 75lbs plus whatever bar would be. (Wide t-bar)
Close Grip Rows: 4 Sets x 10 Reps 160lbs
Cable Pullovers: 4 Sets x 12 Reps 35lbs
Back Extensions: 4 Sets x 12 Reps Body plus 25lbs
Great few days Brad!
Thanks bro! This new workout Is a good one. I'm going back to HRT when I start prep. Trying to add a few lbs before. Up to 190 this morning.
Appollonian
07-17-12, 2:45 pm
Nice work Brad! Very strong on your lifts man.
Is a cable pullover where you put the pulley at the bottom and lay perpendicular to the length of the bench and do a pullover?
Nice work Brad! Very strong on your lifts man.
Is a cable pullover where you put the pulley at the bottom and lay perpendicular to the length of the bench and do a pullover?
Thanks man!
You can do it that way, but I do it standing up. I lean into it a good bit, let my elbows go behind my head, then pulldown with my arms straight and tight to pull with just my lats, and I stop about mid torso. Then let the weight back down slow and controlled to feel the burn lol. Doing them that 2pos, 4 neg count burns them up!
Appollonian
07-18-12, 1:08 pm
Thanks man!
You can do it that way, but I do it standing up. I lean into it a good bit, let my elbows go behind my head, then pulldown with my arms straight and tight to pull with just my lats, and I stop about mid torso. Then let the weight back down slow and controlled to feel the burn lol. Doing them that 2pos, 4 neg count burns them up!
Sounds brutal. I will be trying those sometime...
About the time under tension though is something that makes a difference. I don't use real long pos/neg all the time, but when I bring them out it's another world of hurt. Ego goes out the window but the burn is great.
Sounds brutal. I will be trying those sometime...
About the time under tension though is something that makes a difference. I don't use real long pos/neg all the time, but when I bring them out it's another world of hurt. Ego goes out the window but the burn is great.
I start my prep July 29th so I'm going back to HRT. Plus I'm going to do the next contest on bb.com Rage is doing with past competitors and use that as my prep. I mean the contest is designed for someone wanting to get into contest shape so only serious applicants should apply lol. ( that was one of the disclaimers)
Count 2 pos, 4 neg
Seated Bar Overhead Presses: 4 Sets x 10 Reps 175lbs (2min rest)
DB Front Press: 4 Sets x 10 Reps 45lbs Dbs x 3, 40lbs dbs x 1 (2min rest)
Rear Delts Flies: 4 Sets x 10 Reps (35lbs cable)(60sec rest)
DB Front Raises: 4 Sets x 10 Reps 25 Dbs, 22.5dbs (60sec rest)
Upright Rows Dbs: 4 Sets x 10 Reps 45 Dbs (60sec rest)
Db Shrugs: 4 Sets x 10 Reps (80 dbs) (60sec rest)
Also Rage upped my carbs this week due to an actual weight loss. I managed to drop .5lbs.
mritter3
07-18-12, 6:05 pm
Killer shoulder session brad! That short rest must have been brutal
Pretty solid work Brad! Losing weight sucks, lol!
Appollonian
07-19-12, 8:40 am
Pretty solid work Brad! Losing weight sucks, lol!
I'm a carb FIEND. Cutting carbs sucks. I'd rather run 5x a week than cut carbs, but then I'd lose muscle... damn.
Killer shoulder session brad! That short rest must have been brutal
Thanks bro! Trying to get a little growth before the next contest lol.
Pretty solid work Brad! Losing weight sucks, lol!
Yeah, I was surprised but not to surprised. My carbs where still low around 150.
I'm a carb FIEND. Cutting carbs sucks. I'd rather run 5x a week than cut carbs, but then I'd lose muscle... damn.
Yes it does lol. Thats why I love my cheat meal on Saturday nights lol. I don't run anymore lol, I just try to get the heart rate up to 120.
Incline Smith Barbell Presses: 4 Sets x 10 Reps 175,175,165,165 (2min rest)
Incline Dumbbell Flyes: 3 Sets x 8 Reps 60lbs dbs (60sec rest)
Incline Cable Flyes: 3 Sets x 12 Reps 20lbs (60sec rest)
Flat Dumbbell Presses: 4 Sets x 6-12 Reps 60lbs dbs (2min rest)
Dips: 4 Sets (bodyweight, to failure) 12,10,8,8 (60sec rest)
Cable Crossovers: 4 Sets x 12 Reps 25lbs (60sec rest)
Incline Smith Barbell Presses: 4 Sets x 10 Reps 175,175,165,165 (2min rest)
Incline Dumbbell Flyes: 3 Sets x 8 Reps 60lbs dbs (60sec rest)
Incline Cable Flyes: 3 Sets x 12 Reps 20lbs (60sec rest)
Flat Dumbbell Presses: 4 Sets x 6-12 Reps 60lbs dbs (2min rest)
Dips: 4 Sets (bodyweight, to failure) 12,10,8,8 (60sec rest)
Cable Crossovers: 4 Sets x 12 Reps 25lbs (60sec rest)
Some serious volume, huge chest day! Nice work!
Some serious volume, huge chest day! Nice work!
Thanks bro. Just following House's routine. I get some SERIOUS pumps from it! I'm up 3.4lbs from last week as well by upping my carbs by 50 per day (per Rages guidance).
Leg Extensions: 4 Sets x 10 Reps 205lbs (60sec rest)
Leg Curls, Seated: 4 Sets x 10 Reps 125lbs (60sec rest)
Squats: 4 Sets x 10 Reps 295lbs (2min rest) - dropped weight to go deeper.....fun times here!
Standing Leg Curls: 4 Sets x 10 Reps 70 per side (60sec rest)
Hack Squats: 4 Sets x 10,10,8,8 Reps 115lbs per side (60sec rest)
Didn't have time for calves, hit those tomorrow.
Leg were so pumped I could walk right for about an hour.....Oh....and I almost puked.....Woohoo!
Straight Barbell Curls: 4 Sets x 10 Reps 85, 85, 85, 75
Skull Crushers: 4 Sets x 10 Reps 105, 105, 105, 95
Hammer Curls: 4 Sets x 10 Reps 45, 45, 40, 35
Got arrested......then came back 2 hours later and finished up bc my gym bag was still at the gym....(explain next post)
Pushdowns: 4 Sets x 12 Reps 160lbs
Reverse EZ Bar Curls: 4 Sets x 12 Reps 60lbs
Reverse Pushdowns: 4 Sets x 12 Reps 140lbs
Standing calves: 4 sets x 40 90lbs
Back 2 months ago my wallet was stolen, called the county cops filed a report and thought my next door neighbor took it. Cops talked to them but nothing ever came of it. Fast forward to friday. I come home friday to a cops business card in my door. I call he's not there and told to contact monday. I get a call Saturday while at the gym from my wife saying the county cops just came by the house looking for me.... She gives them my cell, so he calls and said can you meet me somewhere so we can talk. I say ok, I knew the guy from high school. Turns out the city had filed a warrant for my arrest. took me don to county lock up but it was all resolved before I went into the building so I didn't get processed. Turns out some ***hole had been using my wallet to sell stole stuff to a scrap yard......I'm still F***ing pissed!! But they found my id .......on a dead body(drowned with my id in his wallet)......Turns out he is friends with my next door neighbor....... Well long story short, I got out of any trouble bc I filed a report of my wallet being stolen and the fact my uncle is person friends with the county chief.
Shit right out of a movie right there. Glad you filed that missing wallet or you might be sitting next to bubba in jail.
Appollonian
07-24-12, 8:10 am
Very solid work going on in here Brad. And that arm workout is awesome; too bad the lawman broke it up!
That's just crazy. If I were the police, I would ask the scrapyard how the heck they bought scrap from a guy with an ID that he looked nothing like! Unless of course the guy looks like you, in which case my arguement is invalid. And hopefully your next door neighbor wasn't in on that crap.
Shit right out of a movie right there. Glad you filed that missing wallet or you might be sitting next to bubba in jail.
Tell me about it lol. Yeah, thats what saved my a**for the most part. My in-laws are now calling me Big Earl....I'm going to need two dragons....lol.
Very solid work going on in here Brad. And that arm workout is awesome; too bad the lawman broke it up!
That's just crazy. If I were the police, I would ask the scrapyard how the heck they bought scrap from a guy with an ID that he looked nothing like! Unless of course the guy looks like you, in which case my arguement is invalid. And hopefully your next door neighbor wasn't in on that crap.
Trying to bulk and this workout has been doing great. I'm up 5lbs in 3 weeks while doing it now at 190.4 as of Saturday. Yeah, I was in my sweet spot mode wise lifting that day too.....I don't know if he looks like me or not but I know for a fact the guy next door was involved but the detective is still trying to link him to everything.....
On a better note, I start my prep Sunday for my show on Oct 20th (may do the one on Oct 27th "Music City Muscle" as well)and the Contest "HRT Allstars" for BB.com starts Aug 13th. I'll be working with Rage on my prep for the contest and for HRT Allstars I'll be doing weekly video logs and pics every now and then and whatever the contest requires.
Deads: 4 Sets x 10 Reps 255, 265, 275, 275 (getting more comfortable with this lift and my weight is going up)
Chins: 6 Sets (to failure)
Bent Rows: 4 Sets x 10 Reps 185lbs
Close Grip Cable Rows: 4 Sets x 10 Reps 200lbs
Cable Pullovers: 4 Sets x 12 Reps 65lbs
2pos/4neg
Seated Reverse Hammer Overhead Presses: 4 Sets x 10 Reps 85lbs
Hammer Reverse Front Press: 4 Sets x 10 Reps 70lbs
Rear Delts Dumbbells: 4 Sets x 10 Reps 30lbs
Front Raises reverse incline DB's: 4 Sets x 10 Reps 20lbs
Upright Rows Bar: 4 Sets x 10 Reps 105lbs
Shrugs DBs: 4 Sets x 10 Reps 80lbs
Leg Extensions: 4 Sets x 10 Reps 220lbs (60sec rest)
Leg Curls, Seated: 4 Sets x 10 Reps 150lbs (60sec rest)
Squats: 4 Sets x 10 Reps 295lbs (2mins rest)
Standing Leg Curls: 4 Sets x 10 Reps 70lbs (60sec rest)
Hack Squats: 4 Sets x 10 Reps 230lbs (60sec rest)
No time for calves. Get them in Friday.
Moved leg day due to a busy weekend. Filming in Nashville all day Saturday.
Incline Barbell Presses: 4 Sets x 10 Reps 185lbs
Incline Dumbbell Flyes: 3 Sets x 8 Reps 60dbs (Felt alittle froggy so i jumped lol)
Incline Cable Flyes: 3 Sets x 12 Reps 25lbs per side
Flat Hammer Press: 4 Sets x 10 Reps 70lbs
Dips: 4 Sets (bodyweight, to failure)
Cable Crossovers: 4 Sets x 12 Reps 30lbs per side
Moved thing around last week to save from lifting on the weekend. Had to go to Nashville.
2pos,4neg count
Straight Barbell Curls: 4 Sets x 10 Reps 85lbs
Skull Crushers: 4 Sets x 10 Reps 105, 105, 95, 95lbs
Hammer Curls: 4 Sets x 12 Reps 45dbs, 45dbs,45dbs, 40dbs
Pushdowns: 4 Sets x 12 Reps 190lbs
Reverse EZ Bar Curls: 4 Sets x 12 Reps 60lbs for 3, 50lbs for one
Reverse Pushdowns: 4 Sets x 12 Reps 140lbs
Leg press calf raises: 4 sets x 40 reps 4 45's
Same as last time weight wise.
Contest prep begins today!
Starting out macros:
325protein
150carbs
30fats
Post shake:
30pro
50carbs
10fats
Dropped carbs by 50 this week and will drop 50 more next week.
This week also I will start cardio. 4 x 30mins this week and will bump it up to 6x45 next week.
Pull-ups
2x8 (6neg)
Body weight
All sets and negs completed.
Next week Same.
T-Bar rows
2x8 (6neg) 4 25lbs. plates.
All sets and negs completed.
Next week up 5lbs.
Hammer strength Cable High Row
2x8 (6neg) 165lbs. per side
All sets and neg completed.
next week Same.
Reverse pec deck
2x8 (6neg) 120lbs.
All sets and negs completed.
Next week same.
Smith Machine Shrugs
2x8 (6neg) 275lbs.
All sets and negs completed.
Next week up 5lbs.
Kill i oughtta
07-30-12, 6:37 pm
Starting out macros:
325protein
150carbs
30fats
Post shake:
30pro
50carbs
10fats
Dropped carbs by 50 this week and will drop 50 more next week.
This week also I will start cardio. 4 x 30mins this week and will bump it up to 6x45 next week.
damn bye bye carbs lol
damn bye bye carbs lol
Yep lol. But once I checkin with Rage today he may not drop them that much to start. Still around 6% to 7%bf now 12 weeks out.
Checked with Rage yesterday and he dropped my carbs to 150 and keep the protein and fats the same. He scolled me for doing it myself but I'm not in the dog house lol. Plus I'm now doing 30mins of cardio 6 days a week with none on legs day.
Pics attached from this morning.
http://i1122.photobucket.com/albums/l537/brad23171/IMG_20120801_055503.jpg
http://i1122.photobucket.com/albums/l537/brad23171/IMG_20120801_055452.jpg
http://i1122.photobucket.com/albums/l537/brad23171/IMG_20120801_055438.jpg
http://i1122.photobucket.com/albums/l537/brad23171/IMG_20120801_055422.jpg
Hammer strength Incline Bench Machine:
2x8 (6neg) 75lbs per side
All sets and negs completed.
Next week same.
DB Bench:
2x8 (6neg) 65lbs. DB's
All sets and negs completed
Next week Same.
Pec deck:
2x8 (6neg) 120lbs.
All sets and negs completed.
Next week same.
Stretch
Shoulders
Hammer Shoulder Press(sat with chest facing the back rest):
2x8 (6neg) 80lbs per side.
All sets and negs completed.
Next week same.
Front Raises:
2x8 (6neg) 22.5lbs DBS
All reps and negs completed.
Next week Same.
Side Lat. Raises:
2x8 (6neg) 25lbs Dbs.
All sets and negs completed.
Next week same.
PM Cardio = sweaty as hell!
30 mins of AM cardio today!
So your gonna get all scrawney on us before the ABC? lol!
So your gonna get all scrawney on us before the ABC? lol!
Thats one way of putting it lol. I like the think "Tight....like a tiger" (Goldmember-Austin Power ref). Probably going to eat like a starved Ethiopian that night lol.
Quads
Leg Ext.
2x8(6) 220lbs.
Next week Same.
Leg press - Someone was on the Squats racks.....
2x8(6) 630lbs
Next Week same weight
Hack Squat
2x8(6) 230lbs.
Next week same.
Hams
Lying leg curls
2x8(6) 115lbs.
Next week same
Kneeling leg curls
2x8(6) 70lbs per leg.
Next week same.
Seated Calf raise
2x8(6) 270lbs.
Next week same
Standing Calf Raise
2x8(6) 290lbs.
Next week same
Then Abs.
Triceps
Close grip bench
2x8/6 negs 175lbs
Next week same
Single arm Tri Hammer Machine
2x8/6 negs 65lbs.
Next week same.
Rope Pulldowns
2x8/6 negs 35lbs.
Next week same
Biceps
Standing Db curls
2x8/6 negs 40lbs
Next weeks same
Preacher curl
2x8/6 negs 75lbs (preacher bar)
Next week Same
Reverse Curls
2x8/6 negs 60lbs. (preacher bar)
Next week same.
Forearms
Forward curls
2x8/6 negs 65lbs.
Next week same
Reverse curls
2x8/6 negs 15lbs
Next week same
I hit 30 mins of cardio the 4th and the 5th. With a cheat meal on the 4th, the last meal of the night.
Pull-ups
2x8 (6neg)
Body weight
All sets and negs completed.
Next week Same.
T-Bar rows
2x8 (6neg) 115lbs.
All sets and negs completed.
Next week up 5lbs.
Hammer strength Cable High Row
2x8 (6neg) 165lbs. per side
All sets and neg completed.
next week Same.
Reverse pec deck
2x8 (6neg) 130lbs.
All sets and negs completed.
Next week same.
DB Shrugs - (someone was on the Smith machine
2x8 (6neg) 100lbs. DBS
All sets and negs completed.
Next week same.
Hammer strength Incline Bench Machine:
2x8 (6neg) 80lbs per side (felt good so I went up)
All sets and negs completed.
Next week same.
DB Bench:
2x8 (6neg) 70lbs. DB's (felt good here to, up again)
All sets and negs completed
Next week Same.
Pec deck:
2x8 (6neg) 130lbs. (just a good chest all around, up here to)
All sets and negs completed.
Next week same.
Stretch
Shoulders
Hammer Shoulder Press(sat with chest facing the back rest): (crashed here lol)
1x8 (6neg) 80lbs per side.
1x8 (6neg) 75lbs per side.
All sets and negs completed.
Next week same.
Front Raises:
2x8 (6neg) 22.5lbs DBS
All reps and negs completed.
Next week Same.
Side Lat. Raises:
2x8 (6neg) 22.5lbs Dbs.
All sets and negs completed.
Next week same.
Also, today was check-in time with Rage, I dropped 3.2lbs in one week. Down to 188.8 So he added a extra cheat meal to this weeks intake on friday night. So I get one on fri. and Sat. nights. 1000cal limit.
Quads
Leg Ext.
2x8(6) 220lbs.
Next week Same.
Smith Machine Squats
2x8(6) 295lbs
Next Week same weight
Hack Squat
2x8(6) 230lbs.
Next week same.
Hams
Lying leg curls
2x8(6) 115lbs.
Next week same
Kneeling leg curls
2x8(6) 70lbs per leg.
Next week same.
Seated Calf raise
2x8(6) 270lbs.
Next week same
Standing Calf Raise
2x8(6) 290lbs.
Next week same
Then Abs.
Shoulders
Hammer Strength Seated Front Press 2 x 8+6
2-3 minutes rest between sets
Weight: 80 per side.
Rate lift: Felt good, deep burn and Failure on last neg.
Next week: Same.
Dumbbell Seated Side Lateral Raises 2 x 8+6
2-3 minutes rest between sets
Weight: 20lbs DB's
Rate lift: Felt Great! Deep burn and felt alot more in control doing them seated.
Next week: Same.
DB seated Front Raises 2 x 8+6
2-3 minutes rest between sets
Weight: 15lbs db's
Rate lift: Same as Side raises
Next week: Same.
Biceps
Db Curls 2 x 8 + 6
2-3 minutes rest between sets
Weight: 40lbs DB's
Rate lift: Good but hit failure before last neg this week.
Next week: drop to 35lbs to control negs better.
Reverse Barbell Curls 2 x 8 + 6
2-3 minutes rest between sets
Weight: 60lbs Pre weighted curl bar.
Rate lift: GREAT BURN!
Next week: Same.
Forearms
Reverse Wrist Curls 2 x 8 + 6
2-3 minutes rest between sets
Weight: 10lbs DB's
Rate lift: Very controlled and a deep burn.
Next week: Same
Wrist Curls 2 x 8 + 6
2-3 minutes rest between sets
Weight: 60lbs
Rate lift: Hit failure on last neg so hit just right.
Next week: Same!
Over all it was a great workout. Tried a different split for this contest. Fun day tomorrow, I get legs lol
Check-in Week 1
Beginning Weight: 189.4
Last Weeks Weight:188.6
This Weeks Weight: 189.4
Cardio (how many days per week/minutes per day): 30 mins AM x 6days a week
Protein grams youre eating per day: 325
Carbohydrate grams youre eating per day: 150
Fat grams youre eating per day: 30-40
Body Fat +/- % for the week (optional) Starting at 6%
Front and Back Relaxed Pics (sent as PM to me when requested): Will upload tomorrow.
Additional feedback or details you wish to provide: Had two cheat meal last week. Friday night and Saturday night.
Diet
Wake up: Shake(after cardio)
Meal 1:
Eggs
Oats
Meal 2:
Lean GB
Oats
Broccoli
Meal 3:
Chicken
Oats
Broccoli
Meal 4:
Chicken
Oats
Broccoli
Meal 5:
Chicken
Oats
Broccoli
Meal 6:
Egg whites
Post workout
Protein: 30g
Carbs: 50g
Fats: 10g
Supplements:
Animal Flex
Animal Pak
Animal Omega
Animal Cuts (once they come in)
Animal nitro (post workout)
BF shake (AM and post workout)
Shock therapy & Rage (pre-workout)
Here are my pics. I checked in yesterday at 189.4, this AM I was 187.....crazy huh lol.
http://i1122.photobucket.com/albums/l537/brad23171/IMG_20120814_055907.jpg
http://i1122.photobucket.com/albums/l537/brad23171/IMG_20120814_060441.jpg
http://i1122.photobucket.com/albums/l537/brad23171/IMG_20120814_060515.jpg
http://i1122.photobucket.com/albums/l537/brad23171/IMG_20120814_060503.jpg
http://i1122.photobucket.com/albums/l537/brad23171/IMG_20120814_060058.jpg
Quads
Leg Extensions 2 x 8 + 6
3 minutes rest between sets
Weight: 225lbs
Rate lift: Good sets! hit failure on last neg.
Next week: same
Smith Machine Squats 2 x 8 + 6
3 minutes rest between sets
Weight: 275lbs
Rate lift: Good sets! Burn DEEP!
Next week: Same, down from last week due to killing it on Ext first
Hack Squats 2 x 8 + 6
3 minutes rest between sets
Weight: 230lbs
Rate lift: Going to Vom.......
Next week: Same.
Hamstrings
Lying Leg curls 2 x 8 + 6
3 minutes rest between sets
Weight: 115lbs
Rate lift: Good sets! hit failure on last neg. Still going to vom....
Next week: Same
Seated Leg Curl 2 x 8 + 6
3 minutes rest between sets
Weight: 70lbs
Rate lift: Even worse lol
Next week: Same
Abs
Over all it was a good workout, felt like I may vomit but it was good. I do legs in a bit of a different order just to make sure my knees are good and warmed up before squatting. So I do Ext first. I know my weight my suffer but its the chance I'll take to make sure they are warm. And I do Squats instead of leg press bc my hip hurts when going deep on leg press but squats don't both it so I work around it. but a good workout as usual.
Oh and did 30mins of Cardio yesterday but none today on leg day. Cardio will be 45mins from here out until told other wise.
Sorry guys, been a bit MIA bc of the HRT contest starting off. I have updated my logs and according to Rage I'm on track for my show, WOOHOO!
mritter3
08-15-12, 3:02 pm
Yo brad best of luck in the new contest man...cant wait to see how you progress....tear it up man!!
Yo brad best of luck in the new contest man...cant wait to see how you progress....tear it up man!!
Thanks bro! I'll do my best, but going against BB2K will be hard lol
Yeah this is awesome your doing it! I did the body for life back in 97. Although I did not win, I felt like that was the most conditioned and ripped I had ever been. Keep it up man! You ready for the ABC yet?
Yeah this is awesome your doing it! I did the body for life back in 97. Although I did not win, I felt like that was the most conditioned and ripped I had ever been. Keep it up man! You ready for the ABC yet?
Thanks bro! I won the last HRT contest and won $1,000 of supplements and gear from Animal. This is the leanest I've ever been, even when I did a few shows.....I'll be SHREDDED by Oct 20th! You know I'm ready! lol. I need to order a yellow shirt. I got a Military Green one though lol.
CHEST & TRICEPS
CHEST
Decline Press 2 x 8 + 6
2-3 minutes rest between sets
Weight: 75lbs Per side
Rate lift: Great lift, burned deep and hit failure on last neg.
Next week: Same
One warm up
Flat Press 2 x 8 + 6
2-3 minutes rest between sets
Weight: 70lbs Per side
Rate lift: Perfect weight, burned deep.
Next week: Same
One warm up
Incline Press 2 x 8 + 6
2-3 minutes rest between sets
Weight: 55lbs Per side
Rate lift: Same as Flat.
Next week: Same
TRICEPS
Two warm ups progressively heavier
Skull Crushers 2 x 8 + 6
2-3 minutes rest between sets
Weight: 95lbs
Rate lift: Good burn, hit failure on last neg. Kind of just hit a wall on the last neg but I got it.
Next week: Same
One warm up
Seated Dumbbell Tricep Extensions 2 x 8 + 6
2-3 minutes rest between sets
Weight: 35lbs DB's
Rate lift: Same as Skulls.
Next week: Same
Overall i felt really good today. Picked perfect weight and didn't really have to jump around to know my limits. i can still fell the pump a hour and half later. Today was a good day!
BACK
Pull Downs 2 x 8 + 6
2-3 minutes rest between sets
Weight: 170lbs
Rate lift: Great lift, deep burn. Complete failure on last neg.
Next week: Same
One warm up
Seated Rows 2 x 8 + 6
2-3 minutes rest between sets
Weight: 80 per side
Rate lift: It burns, its burns! Felt good on negs and was at failure.
Next week: Same
One warm up
Bent over rows 2 x 8 + 6
2-3 minutes rest between sets
Weight: 175
Rate lift: Hit failure on last neg. Couldnt do any more.
Next week: Same
TRAPS
One warm ups progressively heavier
Barbell Shrugs 2 x 8 + 6
2-3 minutes rest between sets
Weight: 275
Rate lift: Good, but probably could have done more
Next week: Up 10
REAR DELTS
One warm up
Bent Lateral Raises 2 x 8 + 6
2-3 minutes rest between sets
Weight: 15dbs
Rate lift: OK but I get better control out of reverse pec deck.
Next week: Try on incline bench.
CALVES
3 warm-ups
Seated Calf Raises 2 x 8 + 6
2-3 minutes rest between sets
Weight: 270
Rate lift: Deep burn, failure on last neg.
Next week: Same
One warm up
Calf Extensions 2 x 8 + 6
2-3 minutes rest between sets
Weight: 270
Rate lift: Deep burn
Next week: Same
Overall it was a great lift day. Really felt it burn in all my lifts and hit failure on the last negative of each set for the most part. I got to meet tczyrnik today. We plan to do a training video or two together soon so look out hellions!
Cardio all weekend. 45mins both days in the AM. Empty stomach.
Check-in Week 1
Beginning Weight: 189.4
Last Weeks Weight: 189.4
This Weeks Weight: 188.8
(.6 lbs drop. Should be more tomorrow. Last week dropped from 189.4 to 187 even over night)
Cardio (how many days per week/minutes per day): 45 mins AM x 6days a week
Protein grams youre eating per day: 325
Carbohydrate grams youre eating per day: 150
Fat grams youre eating per day: 30
Body Fat +/- % for the week (optional) Starting at 6%
Front and Back Relaxed Pics (sent as PM to me when requested): Will if requested but Ill try and do some today if possible.
Additional feedback or details you wish to provide: I may not have had a big drop in weight but I do feel leaner. Had a cheat meal Saturday night.
Weekly Training Video (2 minute length max):
http://youtu.be/3OU7uKyEoko
Meet up with Tczyrnik!
http://i1122.photobucket.com/albums/l537/brad23171/Snapbucket/E184125E.jpg
Weekly Check In Video (3 minute length max):
http://youtu.be/lZw1Ow-okO4
Shoulders
Hammer Strength Seated Front Press 2 x 8+6
2-3 minutes rest between sets
Weight: 80 per side.
Rate lift: Felt good, Almost Failure on last neg.
Next week: Up 5lbs.
Dumbbell Seated Side Lateral Raises 2 x 8+6
2-3 minutes rest between sets
Weight: 20lbs DB's
Rate lift: Felt Great! But needed to try and up the weight.
Next week: Up to 22.5 dbs.
DB seated Front Raises 2 x 8+6
2-3 minutes rest between sets
Weight: 15lbs db's
Rate lift: Same as Sides
Next week: Up 17.5 dbs.
Biceps
Db Curls 2 x 8 + 6
2-3 minutes rest between sets
Weight: 40lbs DB's
Rate lift: Good lift, but should have dropped weight a bit for at least last set.
Next week: drop to 35lbs to control negs better.
Reverse Barbell Curls 2 x 8 + 6
2-3 minutes rest between sets
Weight: 60lbs Pre weighted curl bar.
Rate lift: It was all I could do to get the negs!
Next week: Same.
Forearms
Reverse Wrist Curls 2 x 8 + 6
2-3 minutes rest between sets
Weight: 10lbs DB's
Rate lift: Very controlled and a deep burn.
Next week: Same
Wrist Curls 2 x 8 + 6
2-3 minutes rest between sets
Weight: 60lbs
Rate lift: Hit failure on last neg so hit just right.
Next week: Same!
Cardio: 45mins AM. Empty stomach.
Overall, a good lift. I need to up the weight a bit on shoulders but I still felt fully pumped. Done for the day now time to relax and regroup for legs.
Quads
Leg Extensions 2 x 8 + 6
3 minutes rest between sets
Weight: 225lbs
Rate lift: Hit failure on last neg.
Next week: same
Smith Machine Squats 2 x 8 + 6
3 minutes rest between sets
Weight: 275lbs
Rate lift: Good sets! Burn DEEP!
Next week: try 285
Hack Squats 2 x 8 + 6
3 minutes rest between sets
Weight: 230lbs
Rate lift: Going to not Vom today, might need to up the weight lol. But I don't think my quads could be anymore pumped
Next week: try 235 or 240.
Hamstrings
SLDL 2 x 8 + 6
3 minutes rest between sets
Weight: 200lbs
Rate lift: Good sets! Might need to up the weight....
Next week: try 210
Seated Leg Curl 2 x 8 + 6
3 minutes rest between sets
Weight: 70lbs
Rate lift: Just crashed after last neg. Walked with bit of a limp after legs lol
Next week: Same
Abs
Overall a good day for legs, No cardio today just going home to relax bc food already prepped, it pays to plan ahead people lol.
Well Rage gave me a new version of HRT he's calling it Highway to Hell! And it is Hell! Here a look into it!
CHEST & TRICEPS
New kind of HRT today. No cardio while running this version.
Highway to Hell......
3 rotations through with 5min rest between
CHEST
Two warm ups
Decline Press 1 x 6 + 8
Weight: 60lbs (all 3)Per side
Rate lift 1: Completed all reps and negs
Rate lift 2: Same as first
Rate lift 3: CRASHED on last neg!
Next week: Same
15 sec rest between set
Flat Press 1 x 6 + 8
Weight: 60lbs, 60lbs, 55lbs Per side
Rate lift 1: Completed all reps and negs
Rate lift 2: Crashed on 5th neg so drop and finished
Rate lift 3: Crashed on 4th neg so drop and finished
Next week: Same
15 sec rest between set
Incline Press 1 x 6 + 8
Weight: 45lbs, 45, 40lbs Per side
Rate lift 1: Completed all reps and negs
Rate lift 2: Crashed on 5th neg so drop and finished
Rate lift 3: Crashed on 4th neg so drop and finished
Next week: Same
15 sec rest between set
(straight into Tris)
TRICEPS
Skull Crushers 1 x 6 + 8
Weight: 80lbs, 70lbs, 60lbs
Rate lift 1: Crashed on last neg, dropped for next set.
Rate lift 2: Crashed on last neg, dropped for next set.
Rate lift 3: Crashed on last neg......
Next week: Same
15 sec rest between set
Seated Dumbbell Tricep Extensions 1 x 6 + 8
Weight: 25lbs, 22.5lbs, 22.5lbs DB's
Rate lift 1: Completed all reps and negs
Rate lift 2: Crashed on last neg, dropped for next set
Rate lift 3: Crashed on last neg......
Next week: Same
5 min Rest between Rotations
BACK, TRAPS, REAR DELTS and CALVES
New kind of HRT today. No cardio while running this version.
Highway to Hell......
3 rotations through with 5min rest between
BACK
Two warm ups
Pull Downs 1 x 6 + 8negs(5counts)
Weight: 140lbs
Rate lift 1: Felt good and was right at failure on last neg.
Rate lift 2: Same first but complete failure after last neg.
Rate lift 3: Complete crash on last neg.
Next week: Same
15 sec rest between set
Close grip T Rows 1 x 6 + 8(5count)
Weight: 115lbs
Rate lift 1: Failure on last neg.
Rate lift 2: Same as first
Rate lift 3: Complete crash on last neg.
Next week: Same
15 sec rest between set
Wide grip cable rows 1 x 6 + 8(5count)
Weight: 160,155,150lbs.
Rate lift 1: Failure right on last neg, couldn't hold last neg. Dropped weight for next set.
Rate lift 2: Same as first.
Rate lift 3: Same as first.
Next week: Start with 155
15 sec rest between set
(straight into traps)
TRAPS
Barbell Shrugs 1 x 6 + 8(5count)
Weight: 225lbs
Rate lift 1: Almost failure on last neg.
Rate lift 2: Same as first.
Rate lift 3: Complete failure on last neg.
Next week: Do 250lbs
15 sec rest between set
REAR DELTS
Reverse pec deck 1 x 6 + 8(5count)
Weight: 100lbs
Rate lift 1: Complete failure on last neg
Rate lift 2: Same as first
Rate lift 3: (some ******* jumped on my machine) did bent over raises, 15dbs. Failure on 5th neg
Next week: Same if the ******* goes away lol.
CALVES
Seated Calf Raises 1 x 6 + 8(5count)
Weight: 230lbs
Rate lift 1: Failure on last neg
Rate lift 2: Same as first.
Rate lift 3: Same as first.
Next week: Try 250
Calf Extensions 1 x 6 + 8(5count)
Weight: 450lbs
Rate lift 1: Failure on last neg
Rate lift 2: Same
Rate lift 3: Same
Next week: Same
5 min Rest between Rotations
Overall it was crazy! I got a super pump off this one. I may switch calves to leg day. But I broke a good sweat and I love the feeling of just complete failure on the negative lol. After the final lift I made sure to stretch and it helped the pump afterwards! That's the key. I'm videoing my Monday lift to give everyone a look into highway to hell!!
Check-in Week 2
Beginning Weight: 189.4
Last Weeks Weight: 188.8
This Weeks Weight: 188.4
(.4 lbs drop. Should be more tomorrow. )
Cardio (how many days per week/minutes per day): 0 due to running Highway to Hell!
Protein grams youre eating per day: 325
Carbohydrate grams youre eating per day: 150
Fat grams youre eating per day: 30
Body Fat +/- % for the week (optional) Starting at 6%
Front and Back Relaxed Pics (sent as PM to me when requested): Will if requested.
Additional feedback or details you wish to provide: Feel weird not doing cardio but I need the recovery time from Highway to Hell.
Weekly Training Video (2 minute length max):
(regular HRT Solo)
http://www.youtube.com/watch?v=3BZxINTND1g
Highway to Hell! This is todays workout. Shoulders, Biceps and Forearms
http://www.youtube.com/watch?v=6hESM5QZZY4
Weekly Check In Video (3 minute length max):
http://www.youtube.com/watch?v=vQiz4LhqQoo
SHOULDERS, BICEPS & FOREARMS
New kind of HRT today. No cardio while running this version.
Highway to Hell......
3 rotations through with 5min rest between
Shoulders
Two warm ups
Hammer Revese Press 1 x 6 + 8
Weight: 70lbs (all 3)Per side
Rate lift 1: Completed all reps and negs
Rate lift 2: Same as first
Rate lift 3: CRASHED on last neg!
Next week: Same
15 sec rest between set
Side Lat Raises 1 x 6 + 8
Weight: 15lbs Per side
Rate lift 1: Completed all reps and negs
Rate lift 2: Same as first
Rate lift 3: Same as first
Next week: May try 17.5DBS
15 sec rest between set
DB Front Raise 1 x 6 + 8
Weight: 12.5lbs Per side
Rate lift 1: Completed all reps and negs
Rate lift 2: Same as first
Rate lift 3: Same as first but failure on last neg.
Next week: Same
15 sec rest between set
(straight into Tris)
BICEPS
Seated DB curls 1 x 6 + 8
Weight: 30lbs, 30lbs, 25lbs
Rate lift 1: Completed all reps and negs
Rate lift 2: Crashed on last neg, dropped for next set.
Rate lift 3: Completed all reps and negs
Next week: Same
15 sec rest between set
Revese Curls 1 x 6 + 8
Weight: 40lbs
Rate lift 1: Completed all reps and negs
Rate lift 2: Same as first
Rate lift 3: Same as first but crashed on last neg.
Next week: Same
Forearms
Forearm Curls 1 x 6 + 8
Weight: 45lbs Bar
Rate lift 1: Completed all reps and negs
Rate lift 2: Same as first.
Rate lift 3: Same as first but crashed on last neg
Next week: Same
15 sec rest between set
Revese Curls 1 x 6 + 8
Weight: 10lbs DBs
Rate lift 1: Completed all reps and negs
Rate lift 2: Same as first
Rate lift 3: Same as first but crashed on last neg.
Next week: Same
5 min Rest between Rotations
Overall is was a GREAT workout. Got a super pump and really felt the cardio during the lift. This is a CRAZY routine!!! But I love crazy!
LEGS
Highway to Hell......(Ive never wanted to puke so bad in my LIFE!!)
(NOTE: KEEP A TRASH CAN NEAR!!!!)
3 rotations through with 5min rest between
QUADS
Two warm ups
Leg Ext. 1 x 6 + 8
Weight: 190lbs
Rate lift 1: Completed all reps and negs
Rate lift 2: Same as first
Rate lift 3: CRASHED on last neg!
Next week: Same
15 sec rest between set
Smith Machine Squats 1 x 6 + 8
Weight: 245lbs
Rate lift 1: Completed all reps and negs
Rate lift 2: Same as first
Rate lift 3: CRASHED on last neg!
Next week: Same
15 sec rest between set
Hack Squat 1 x 6 + 8
Weight: 200lbs
Rate lift 1: Completed all reps and negs
Rate lift 2: Same as first
Rate lift 3: Couldnt complete lift......Quads so pumped I crashed at 4th neg!
Next week: Drop last set a bit.
(on third rotation had to stop for min.....I REALLY ALMOST VOMITTED!!! I could barely walk at that point)
15 sec rest between set
(straight into Hams)
HAMS
SLDL (on Hack) 1 x 6 + 8
Weight: 200lbs
Rate lift 1: Completed all reps and negs
Rate lift 2: Same as first
Rate lift 3: CRASHED on last neg!
Next week: Same
15 sec rest between set
Kneeling Single leg curls 1 x 6 + 8
Weight: 50lbs Per side
Rate lift 1: Completed all reps and negs
Rate lift 2: Same as first
Rate lift 3: CRASHED on last neg!
Next week: Same
5 min Rest between Rotations
Overall.......I could barely walk after this workout.....Like REALLY...barely. I probably should have crawled from station to station it was so hard. I carried a trash can with me from station to station thats for sure. THANK GOD tomorrow is a day off! If you try this routine your going to need ALL the recover time you can get. I could feel my secondary muscles having to work overtime just to do the lifts....Im going to be SO SORE! but thats a good thing lol
Sorry guys! I've been a bit MIA on here. Things have gotten mind of crazy since the last time I was on here. I'll make sure I keep thing current from here out.