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Hola Bola
03-21-13, 12:53 pm
Today is the first day of Project Stak!

Stats:
-5'7"
-200lbs
-8% bf

Training Routine:
1. ARMS
2. LEGS
3. OFF
4. CHEST/SHOULDERS
5. BACK
6. OFF

I will be monitoring recovery, libido, and fatigue as well as keeping track of my lifts on my main exercises for each workout.

If anyone has any questions, feel free to ask!

Mr. Dead
03-21-13, 12:56 pm
1st...!!! Lookin' forward to seeing how this goes...!!!

Hola Bola
03-21-13, 1:01 pm
DAY 1 = ARMS

6am @ 24HR Fitness

Total time = 50 minutes

WARMUP = 30 pullups, 50 dips (2 sets)

1. Smith Machine CGBP
135 x 20
225 x 15
275 x 10
295 x 8
315 x 6
225 x 20
---alternating with---
1. DB Curls
45's x 15
50's x 12
55's x 10
60's x 10 (hammer)
65's x 10 (hammer)
50's x 15

2. V-Bar Cable Pressdowns
5 sets of 15 rep w/ the stack
---alternating with---
2. Machine Preacher Curls
5 sets of 10-15 reps w/ increasing weight

Finished off with 20 chinups and 40 dips.

I'm already happy with Project Stak. It might be to early to say, but I haven't gone over 275 on smith CGBP in a long time. Curls were good, and I had a great pump going by the end. Legs tomorrow!

shortstack
03-21-13, 2:51 pm
Nice to see inside the work that makes up the HB!! haha

I'll be hanging around looking for tips on how to get big.

Good top see you around brother.

Jeremy

mcbeast
03-21-13, 3:55 pm
Hola Bola lives!! How are ya big guy?!

Aggression
03-21-13, 4:10 pm
Holis Bolis. niCe to see you posting on this.

Hola Bola
03-21-13, 4:30 pm
1st...!!! Lookin' forward to seeing how this goes...!!!

Thanks for following.


Nice to see inside the work that makes up the HB!! haha

I'll be hanging around looking for tips on how to get big.

Good top see you around brother.

Jeremy

Haha, I'll do my best.


Hola Bola lives!! How are ya big guy?!

Doing good man... been busy with work and family, but still finding time to hit the gym.


Holis Bolis. niCe to see you posting on this.

Big thanks to you guys for giving me this logging opportunity!

J-Dawg
03-21-13, 4:43 pm
Yeah buddy--Hola Bola getting started!

C.Coronato
03-21-13, 4:52 pm
Hows the diet looking Holis? I know you always are freaky.

GUNS
03-21-13, 4:54 pm
Good to see you back in here HB! Get some, your gonna love this Stak!

PLANETGETLOW
03-21-13, 6:22 pm
Where's the WOD??

Hola Bola
03-21-13, 8:09 pm
Yeah buddy--Hola Bola getting started!

Thanks for the opportunity!


Hows the diet looking Holis? I know you always are freaky.

Honestly I've been eating whatever I want for the most part. Pizza and chicken nuggets are staples of my diet, lol... I've been doing cardio 3-4x/week though, so I've been able to stay around 8% bf.


Good to see you back in here HB! Get some, your gonna love this Stak!

Thanks man, so far, so good!


Where's the WOD??

Oh you...

Hola Bola
03-23-13, 12:56 am
DAY 2 = LEGS

2pm @ 24HRFitness

Total time = 70 minutes

WARMUP on Treadmill
2 minutes, 3.5 @ 3.5 incline
10 minutes, 5.5 @ 5.5 incline
2 minutes, 3.5 @ 0 incline

Circuit of 20 hyperextensions, 20 hanging leg raises, 35 dips, and 15 pullups... 2 sets each.

1. Leg Press
6 plates x 20
10 plates x 15
14 plates x 10
14 plates x 10
14 plates x 10
14 plates x 10
14 plates x 10
14 plates x 10
14 plates x 10
14 plates x 10
14 plates x 10
14 plates x 10
10 plates x 30

2. DB SLDLs
65's x 15
70's x 15
75's x 15
75's x 15
75's x 15
---alternating with---
2. Walking Lunges
5 sets of 3 steps

3. Leg Extensions
Dropset, 6 sets of 15 reps each w/ 10-15 sec rest periods

4. Lying Leg Curls
Dropset, 6 sets of 12 reps each w/ 10-15 sec rest periods

5. Machine Calf Raises
Dropset, 6 sets of 25 reps each w/ 10-15 sec rest periods


Good workout today... 10x10 on leg press is always fun. I had a lower back in injury in Oct of last year that kept me off work for a month, ever since then I've been slowly building my strength back up. My strength was way down on anything that puts stress on the lower back (deads/squats/etc) and I've had to be really careful while building back up. I'm back to normal on pretty much everything else though, and I do alot more core work now than I did in the past.

Off or maybe some light cardio tomorrow, then Chest/Shoulders.

Hola Bola
03-23-13, 12:42 pm
Here is yesterday's food to give you an example of my diet...

7am - Gainer shake in milk w/ vitamins/aminos/fish oil
11am - 20 chicken nuggets w/ mustard and bbq sauce, tall glass of milk
1:30pm - Project Stak, Shock Therapy
2pm - Workout, BCAA's
3:30pm - Torrent
5pm - Tacos w/ everything on top
10pm - Casein Pro shake in milk w/ vitamins/aminos/fish oil

Calories... no idea. I just use the mirror and watch my bf%, if it starts going up I'll eat a little cleaner otherwise its all fair game.

GUNS
03-23-13, 1:55 pm
Here is yesterday's food to give you an example of my diet...

7am - Gainer shake in milk w/ vitamins/aminos/fish oil
11am - 20 chicken nuggets w/ mustard and bbq sauce, tall glass of milk
1:30pm - Project Stak, Shock Therapy
2pm - Workout, BCAA's
3:30pm - Torrent
5pm - Tacos w/ everything on top
10pm - Casein Pro shake in milk w/ vitamins/aminos/fish oil

Calories... no idea. I just use the mirror and watch my bf%, if it starts going up I'll eat a little cleaner otherwise its all fair game.

My kind of eating!

Hola Bola
03-24-13, 2:08 pm
My kind of eating!

Haha... I wasn't lying about the chicken nuggets!

Hola Bola
03-24-13, 2:20 pm
DAY 3 = OFF

DAY 4 = CHEST/SHOULDERS

6:15am @ Station #3 gym

Total time = 75 minutes

WARMUP
-Circuit of 15 pullups, 25 dips, 20 hyperextensions, 20 decline situps... 2 sets of each

1. Incline DB Bench Press
70's x 20
90's x 15
110's x 12
110's x 12
110's x 12
90's x 20
---alternating with---
1. Hyperextensions and Decline Situps
3 sets of 20 reps each

2. Smith Machine Upright Rows
135 x 15
135 x 15
135 x 15
135 x 15
135 x 15
---alternating with---
2. Standing BTN BB Presses
100 x 12
100 x 12
100 x 12
100 x 12
100 x 12
---alternating with---
2. BW Dips
5 sets of 25 reps

3. DB Lateral Raises
Crazy 10's w/ 30's... 10 sets of 10 reps w/ 10-15 sec rests

PWO Cardio
2 minutes, 3.0 @ 0 incline
8 minutes, 7.5 @ 0 incline
1 minute, 3.0 @ 0 incline


Fun workout this morning... my strength and stamina were great and I had a great pump going. Back tomorrow...

Cascade
03-24-13, 3:43 pm
Makes me feel like my clean diet is holding me back.

Looks great HB. Always like watching your progress.


Here is yesterday's food to give you an example of my diet...

7am - Gainer shake in milk w/ vitamins/aminos/fish oil
11am - 20 chicken nuggets w/ mustard and bbq sauce, tall glass of milk
1:30pm - Project Stak, Shock Therapy
2pm - Workout, BCAA's
3:30pm - Torrent
5pm - Tacos w/ everything on top
10pm - Casein Pro shake in milk w/ vitamins/aminos/fish oil

Calories... no idea. I just use the mirror and watch my bf%, if it starts going up I'll eat a little cleaner otherwise its all fair game.

Hola Bola
03-25-13, 1:45 pm
Food from yesterday...

5:30am = Project Stak, Thermadrene, Shock Therapy
6:15am = Workout, BCAA's
7:30am = Torrent
8:30am = Biscuits and Gravy w/ glass of milk and vitamins/aminos/fish oils
Noon = 10 boneless wings from Wing Stop w/ side of fries and med Dr. Pepper
5pm = Homemade lasagna w/ glass of milk
9pm = Casein Pro shake in milk w/ vitamins/aminos/fish oils



Makes me feel like my clean diet is holding me back.

Looks great HB. Always like watching your progress.

Thanks man.

It might be a good idea to try loosening up your diet a bit for a little while, just to see how your body responds.

Hola Bola
03-25-13, 2:03 pm
DAY 5 = BACK

8:15am @ FD Training Center Gym

Total Time = 80 minutes

WARMUP on Treadmill
2 minutes, 3.5 @ 3.5 incline
10 minutes, 6.0 @ 4.0 incline
2 minutes, 3.0 @ 0 incline

-Circuit of 15 pullups, 30 feet-elevated pushups, 20 hyperextensions, 20 decline situps... 2 sets of each

1. BB Power Cleans
135 x 5
185 x 3
205 x 3
225 x 1
225 x 1
225 x 1
225 x 1
225 x 1
185 x 5
---alternating with---
1. BW Pullups/Chinups (varying grips)
10 sets of 10 reps

2. BB Shrugs
225 x 20
315 x 15
315 x 15
315 x 15
315 x 15
315 x 15
---alternating with---
2. Seated Cable Rows
6 sets w/ increasing weight, 15-12-10-10-10-15

3. Wide Grip Lat Pulldowns
4 sets w/ increasing weight, 15-12-10-12
---alternating with---
3. Straight Arm Lat Pulldowns
4 sets of 15 reps


Good workout today... like I mentioned before I'm still building my lower back strength back up from a back injury last October. It was diagnosed as a slipped disc based on initial x-rays but the doc revised it based on my recovery and it was changed to strained ligaments. My lower back is still the weak link in my posterior chain, but its getting better. Power cleans went well, no lower back issues at all. Pairing them up with pullups/chinups makes for a fun little circuit. I like to keep moving in the gym and rarely do an exercise by itself anymore. Finished off with some BB shrugs, cable rows/pulldowns, and straight arm lat pulldowns. Off day tomorrow, then Arms.

getbustered
03-26-13, 3:45 pm
Good to see you started lifting. Always thought you should.

G Diesel
03-26-13, 3:51 pm
One of my favorite lifters of weights is back in the building. All is right with the world.

Peace, G

Hola Bola
03-26-13, 9:34 pm
Good to see you started lifting. Always thought you should.

Haha, I decided to give it a shot.


One of my favorite lifters of weights is back in the building. All is right with the world.

Peace, G

Its good to be back. How have you been?

Cascade
03-27-13, 1:22 am
HB, training looks good man. You going to get back to putting videos up :)

naturalguy
03-27-13, 10:39 am
This isn't fair, Hola Bola is already strong and jacked and now he is taking Project Stak

JUGGERNAUT
03-27-13, 10:44 am
Good to see you again!

Aggression
03-27-13, 10:48 am
Calories... no idea. I just use the mirror and watch my bf%, if it starts going up I'll eat a little cleaner otherwise its all fair game.

If only the majority of the population ate this way ...

getbustered
03-27-13, 1:26 pm
This isn't fair, Hola Bola is already strong and jacked and now he is taking Project Stak

He's no naturalguy, but he does alright.

Hola Bola
03-27-13, 1:56 pm
DAY 6 = OFF

DAY 7 = ARMS

6am @ 24HR

Total time = 60 minutes

WARMUP
-Circuit of 15 pullups and 25 dips... 2 sets of each

1. Smith Machine CGBP
135 x 20
225 x 15
275 x 10
315 x 8
275 x 12
225 x 20
---alternating with---
1. DB Curls
45's x 12
55'x x 10
65's x 12 (hammer)
75's x 8 (hammer)
70's x 10 (hammer)
50's x 12

2. Weighted Dips
+45 x 20
+90 x 15
+90 x 15
+90 x 15
+45 x 20
---alternating with---
2. HS Preacher Curls
90 x 15
115 x 12
115 x 12
115 x 12
90 x 15

3. BW Dips/Chinups
40/20


Great workout today... two weeks ago I was doing 275 for 8, so I'm pretty happy with my progress so far. Everything felt light today! One week in and so far I feel like my strength, stamina, and recovery have been way up. Legs tomorrow.

Hola Bola
03-27-13, 2:21 pm
HB, training looks good man. You going to get back to putting videos up :)

Thanks man. I don't know if I'm doing anything vid-worthy right now, but maybe I will again in the future.


This isn't fair, Hola Bola is already strong and jacked and now he is taking Project Stak

I'm just trying to catch up to you!


Good to see you again!

You too... I hope everything has been going well for you!


If only the majority of the population ate this way ...

The majority of the population does eat that way, they just don't change their eating habits when they start getting fat.


He's no naturalguy, but he does alright.

Haha, good point.

PLANETGETLOW
03-27-13, 4:31 pm
I used to watch your clips a couple years back. I can't remember but I don't think you always trained with this much volume did you?

Hola Bola
03-27-13, 8:34 pm
I used to watch your clips a couple years back. I can't remember but I don't think you always trained with this much volume did you?

Yeah I've always trained with a lot of volume. What I'm doing now is actually on the lower end for me.

Hola Bola
03-29-13, 1:21 pm
DAY 8 = LEGS

8:30am @ Training Center

Total time = 70 minutes

WARMUP on Treadmill
2 minutes, 3.5 @ 3.5 incline
10 minutes, 5.5 @ 5.5 incline
2 minutes, 3.0 @ 0 incline

-Circuit of 12 ring pullups, 30 feet-elevated pushups, 20 hyperextensions, 20 decline situps... 3 sets of each

1. BB Squats
135 x 15
185 x 12
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
---superset with---
1. Leg Extensions
90 x 20
90 x 20
90 x 20
90 x 20
90 x 20
---superset with---
1. Jump Rope (yes, not a typo lol)
5 sets of 100

2. BB SLDLs
135 x 20
185 x 15
185 x 15
185 x 15
185 x 15
185 x 15
---superset with---
2. Leg Extensions
90 x 20
90 x 20
90 x 20
90 x 20
90 x 20
---superset with---
2. Jump Rope
5 sets of 100


Good leg workout w/ some cardio aspects thrown in. I've been slowly bumping the weight up on squats, and I've been using things like supersets and decreased rest times to get a good leg workout without putting too much stress on my lower back. Jumping rope is an easy way to keep my heart rate up and work my calves a little at the same time.

Hola Bola
03-30-13, 11:18 am
DAY 9 = OFF

DAY 10 = CHEST/SHOULDERS

6am @ 24HRFitness

Total time = 60 minutes

WARMUP
-Circuit of 15 pullups and 25 dips... 2 sets of each

1. Incline BB Bench Press
135 x 20
185 x 15
225 x 12
275 x 6
295 x 3
295 x 3
295 x 3
225 x 15
---alternating with---
1. Decline Situps
6 sets of 20 reps

2. Machine Chest Press
5 sets of 15-20 reps w/ stack
---alternating with---
2. Standing BTN BB Shoulder Press
5 sets of 12-15 reps w/ 105

3. Weighted Dips
+45 x 20
+90 x 15
+135 x 10
+45 x 25
---alternating with---
3. DB Lateral Raises
35's x 15
40's x 15
45's x 12
30's x 20


Great chest/shoulder workout this morning... strength/endurance were way up. I haven't gone over 275 on incline bench in awhile, so I'm pretty happy with 3x3 w/ 295. I breezed through some machine presses and shoulder presses, and I still had alot in the tank for weighted dips and DB laterals. Its been a looooong time since I went over 2 plates on dips, mainly because of my shoulders, but I had no issues with them today and 3 plates felt great. Back workout tomorrow...

Also, my weight has been 204-206 the past few days... starting weight was 200-202, so it will be interesting to see what my bf% is at the end of this log.

Hola Bola
04-01-13, 12:58 pm
DAY 11 = BACK

Total time = 70 minutes

WARMUP
-Circuit of 15 pullups and 25 dips... 2 sets of each

1. HS Shrugs
270 x 20
340 x 15
390 x 12
390 x 12
390 x 12
270 x 20
---alternating with---
1. Wide Grip Pullups
5 sets of 10

2. Machine Lat Pulldowns
5 sets of 15, 12, 10, 10, 10
---alternating with---
2. Straight Arm Lat Pulldowns
5 sets of 15 reps

3. HS 1 Arm Rows
3 plates x 15/15
4 plates x 12/12
5 plates x 12/12
4 plates x 15/15
---alternating with---
3. Chinups
4 sets of 10 reps


Good back workout... strength/stamina was good all the way through. Off day, then Arms...

Cascade
04-02-13, 12:02 am
Are you still training at "Yellow Gym"?

Hola Bola
04-03-13, 9:39 am
Are you still training at "Yellow Gym"?

No, I haven't trained there for a few years.

Hola Bola
04-03-13, 9:45 am
DAY 12 - CARDIO

Weather was nice so I went for a 2 mile run with my dogs.

skibasgym
04-03-13, 12:31 pm
Looks like you are a man on a mission. It's good to see and to follow your results. Keep it up!

Hola Bola
04-04-13, 10:20 pm
Looks like you are a man on a mission. It's good to see and to follow your results. Keep it up!

Thanks! Project Stak is working great for me so far!

Hola Bola
04-05-13, 12:44 pm
DAY 13 - ARMS

WARMUP
-Circuit of 15 pullups and 25 dips... 2 sets of each

1. Smith CGBP
135 x 20
225 x 20
275 x 12
295 x 10
315 x 8
335 x 5
275 x 15
225 x 20
---alternating with---
1. DB Curls
45's x 12
55's x 10
65's x 12 (hammer)
75's x 10 (hammer)
70's x 10 (hammer)
50's x 12
40's x 15

2. Overhead DB Extensions
80 x 20
100 x 15
120 x 12
120 x 12
120 x 12
---alternating with---
2. Machine Preacher Curls
5 sets of 10-15 reps w/ increasing weight

3. BW Dips/Chins
30/15


Great arm workout... bumped the weights up again!

Hola Bola
04-05-13, 12:50 pm
DAY 14 - LEGS

WARMUP
-Circuit of 20 Hyperextensions and 20 Decline Situps... 2 sets of each

1. Squats
135 x 15
185 x 12
225 x 10
225 x 10
225 x 10
---alternating with---
1. SLDL's
135 x 20
185 x 15
185 x 15
185 x 15
185 x 15
----alternating with---
1. Hyperextensions
5 sets of 20 reps
---alternating with---
1. Leg Extensions
5 sets of 20 reps with 135
---alternating with---
1. Jump Rope
5 sets of 100


I was short on time so I decided to do 1 giant alternating set and was able to knock it out in under 45 minutes. Not a great workout weight-wise but I'll take it.

Hola Bola
04-05-13, 12:59 pm
DAY 15 - OFF

DAY 16 - CHEST/SHOULDERS

WARMUP
-Circuit of 15 pullups and 25 dips... 2 sets of each

1. Incline BB Bench Press
135 x 20
185 x 15
225 x 12
275 x 6
305 x 2
305 x 2
305 x 2
225 x 15
---alternating with---
1. Hanging Leg Raises
6 sets of 20 reps

2. Weighted Dips
+45 x 20
+90 x 15
+135 x 12
+90 x 20
+45 x 20
---alternating with---
2. DB Lateral Raises
35's x 15
40's x 15
45's x 12
40's x 15
35's x 15

3. Machine Chest Press
5 sets of 15-20 reps w/ stack
---alternating with---
3. Smith Upright Rows
5 sets of 12-15 reps w/ 135


Great chest/shoulder workout this morning... did some heavy (for me) doubles and they went really well. Unracking with no spotter was the toughest part, but my shoulders held up okay. Weighted dips felt good, 3 plates for 12 is close to PR strength for me so I'm happy with that. Finished off with machine chest press and smith upright rows. Back tomorrow!

J-Dawg
04-09-13, 2:53 pm
Strong as always HB!

When you're all finished with Project Stak, can you post your final thoughts here? http://forum.animalpak.com/showthread.php?40724-ATTN-Project-Stak-ATP-Final-Feedback-Thread

Hola Bola
04-12-13, 12:11 pm
DAY 17 - BACK

WARMUP
-Circuit of 15 pullups, 30 feet-elevated pushups, 20 hyperextensions, 20 decline situps... 2 sets of each

1. Power Cleans
135 x 5
185 x 3
205 x 2
225 x 1
235 x 1
235 x 1
235 x 1
-alternating with---
1. Alternating Grip Pullups
7 sets of 10 reps

2. BB Shrugs
225 x 20
315 x 20
365 x 15
405 x 12
405 x 12
405 x 12
315 x 20
---alternating with---
2. Alternating Grip Pullups
7 sets of 10 reps

3. Seated Cable Rows
5 sets of 10-15 reps
---alternating with---
3. Alternating Grip Pullups
5 sets of 10 reps
---alternating with---
3. 300 yard shuttle sprints
4x


Fun back workout... felt strong on everything and felt like I could have kept doing pullups all day, lol...

Hola Bola
04-12-13, 12:16 pm
DAY 18 - CARDIO

2 mile run with my dogs.



DAY 19 - ARMS

WARMUP
-Circuit of 15 pullups and 25 dips... 2 sets of each

1. Smith CGBP
135 x 20
225 x 20
275 x 12
315 x 10
275 x 15
225 x 20
---alternating with---
1. DB Curls
45's x 12
55's x 10
65's x 12 (hammer)
75's x 10 (hammer)
60's x 8
50's x 12

2. Overhead DB Extensions
80 x 20
100 x 15
120 x 15
120 x 15
120 x 15
---alternating with---
2. Machine Preacher Curls
5 sets of 10-15 reps w/ increasing weight


Great arm workout, hit 3 plates for 10 on smith CGBP, which ties my all-time PR.

Hola Bola
04-12-13, 12:25 pm
DAY 20 - LEGS

WARMUP on Treadmill
1 minute, 3.5 @ 3.5 incline
10 minutes, 6.5 @ 4 incline
1 minute, 3.0 @ 0 incline


1. Squats
135 x 15
185 x 10
225 x 8
275 x 3
315 x 1

2. Leg Press
8 plates x 20
10 plates x 20
12 plates x 20
14 plates x 20
14 plates x 20
14 plates x 20
---superset with---
2. Calf Raises
20-25 reps after each set of leg press

3. Lying Leg Curls
5 sets of 15 reps
---alternating with---
3. Leg Extensions
5 sets of 15 reps


Quick leg workout... kept my reps high for the most part and didn't rest much. My strength on squats is still very limited on my lower back, but everything else went really well.


DAY 21 - Cardio

2 mile run with my dogs.

Hola Bola
04-12-13, 12:44 pm
Strong as always HB!

When you're all finished with Project Stak, can you post your final thoughts here? http://forum.animalpak.com/showthread.php?40724-ATTN-Project-Stak-ATP-Final-Feedback-Thread

Done!