BillMueller and VikeSpike HRT Log

[vikespike]

Weight 227.5

Decline bench
135 x 10 (warm up)
185 x 10 (warm up)
205 x 10 (warm up)
240 x 8+4
240 x 8+4

Flat bench
185 x 10 (warm up)
225 x 8+4
205 x 8+4 On this set, as per BillMueller's recommendation, I performed the lift as a BB movement rather than a PL movement, focusing more on tension in the muscle rather than slinging the weight around. I'm not used to performing the movement this way, so the first few reps were a bit awkward and I required a verbal signal to begin pressing the weight up. Thought it was a bit light and am looking forward to hitting it up again next week.

Incline bench
195 x 8+4
195 x 8+4

Good pressing.

Straight bar skullcrushers
70 x 8+4
70 x 8+4

Incline tricep DB ext.
75 x 8+4
75 x 8+4

Forced negatives were a bitch, but ready to move on to 80lbs next week. Bring on session IV!

Definitely meant week 4, not three.

[BillMueller99]

Wide grip pulldown
70 x 10 (warm up)
90 x 10 (warm up)
90 x 10 (warm up)
120 x 8+4
120 x 8+4

Seated cable rows
100 x 10 (warm up)
130 x 8+4
130 x 8+4

T-bar rows
150 x 8+4
175 x 8+4

BB shrug
225 x 10 (warm up)
315 x 8+4
315 x 8+4

Rear delt raises
20 x 8+4
25 x 8+4

Really hard to believe week four is in the books. I started fairly strong with my diet, have started to fade a little bit the lats ten days or so. Going to make sure I get back on track starting tomorrow AM, and keep it going through the week. Also going to toss in some more cardio. These sessions have been tough and about midway through I am saying I will do cardio post workout for only 10-15 minutes, but by the end of the session I want nothing to do with cardio.

Time to push through and make this happen!

[vikespike]

Seated front press
65 x 10 (warm up)
95 x 10 (warm up)
135 x 10 (warm up)
175 x 8+4
175 x 8+4

DB lat raise
15 x 10 (warm up)
25 x 8+4
25 x 8+4

BB front raise
55 x 8+4
55 x 8+4

BB curl
55 x 10 (warm up)
65 x 10 (warm up)
95 x 8+4
95 x 8+4

Rev. BB curl
65 x 8+4
65 x 8+4

Rev. BB wrist curl
40 x 8+4
40 x 8+4

BB wrist curl
70 x 8+4
70 x 8+4

Kicking week five off with a bang.

[BillMueller99]

Seated front press
65 x 10 (warm up)
95 x 10 (warm up)
135 x 10 (warm up)
155 x 8+4
165 x 8+4

DB lat raise
15 x 10 (warm up)
25 x 8+4
25 x 8+4

BB front raise
55 x 8+4
55 x 8+4

BB curl
55 x 10 (warm up)
65 x 10 (warm up)
75 x 8+4
75 x 8+4

Rev. BB curl
55 x 8+4
55 x 8+4

Rev. BB wrist curl
40 x 8+4
40 x 8+4

BB wrist curl
70 x 8+4
70 x 8+4

[vikespike]

WHEELS BABY WHEELS! Brought to you in part by Clyde's Hard Lemonade.


Leg press
180 x 10 (warm up)
270 x 10 (warm up)
450 x 10 (warm up)
540 x 10 (warm up)
750 x 8+4
810 x 8+4

Hack squat
190 x 8+4
200 x 8+4

Leg ext.
180 x 8+4
185 x 8+4

Rev. V-squat
410 x 8+4
450 x 8+4 -Most weight this machine will hold, sigh.

Lying leg curl
160 x 8+4
160 x 8+4



Another really solid leg session. I am able to both feel and see leg development in the works, particularly the inner quad. We've been killing it. After week six I will give you progress in terms of body measurements. Looking forward to it. Cheers.

[vikespike]

I've been tweeking my macros this week a bit. I had been putting away 300g of protein and carbs daily but this week has been more along the lines of 350-400g protein, 200-250g carbs. I don't know if it has been this change, or maybe we just crushed legs more than normal yesterday but they feel much worse than normal. Initially planned on 60 minutes of steady state cardio but ended up having to force out 30. We'll see in the next couple of weeks.

[BillMueller99]

Leg press
180 x 10 (warm up)
270 x 10 (warm up)
360 x 10 (warm up)
450 x 10 (warm up)
540 x 8+4
590 x 8+4

Hack squat
190 x 8+4
190 x 8+4

Leg ext.
100 x 8 and then knee was in pain
75 x 8 with some slow partial/negatives on my own

Rev. V-squat
270 x 8+4
320 x 8+4

Lying leg curl
100 x 8+4
100 x 8+4

Tweaked knee slightly during leg extensions. Good stuff today prior to and after that. About to head in for the Hell Session III. Can't believe we are mid way through week five already.

[vikespike]

Decline bench
135 x 10 (warm up)
185 x 10 (warm up)
205 x 10 (warm up)
245 x 8+4
245 x 8+4

Flat bench
185 x 10 (warm up)
225 x 8+4
235 x 8+4

Incline bench
195 x 8+4
200 x 8+4

Straight bar skullcrushers
70 x 8+4
80 x 8+4

Incline tricep DB ext.
80 x 8+4
80 x 8+4


Today went well. Numbers continue to go up for both myself and BillMueller. He is getting strong. Never saw him benching like he has been these past few weeks

[BillMueller99]

Decline bench
135 x 10 (warm up)
155 x 10 (warm up)
175 x 10 (warm up)
205 x 8+4
205 x 8+4

Flat bench
155 x 10 (warm up)
195 x 8+4
205 x 8+4

Incline bench
155 x 8+4
155 x 8+4

Straight bar skullcrushers
70 x 8+4
80 x 8+4

Incline tricep DB ext.
75 x 8+4
80 x 8+4


Great little session today. After the reality check during session III a few weeks ago things have been going much better on session III days. The latter four reps are really sticking it to me and taking it out of me. Things are going very, very well so far.

[vikespike]

Here is what you need to know about today. WE FUCKING CRUSHED IT. Everything below is just details.


Wide grip pulldown
70 x 10 (warm up)
90 x 10 (warm up)
90 x 10 (warm up)
130 x 8+4
130 x 8+4

Seated cable rows
110 x 10 (warm up)
150 x 8+4
150 x 8+4

T-bar rows
200 x 8+4
220 x 8+4

BB shrug
225 x 10 (warm up)
335 x 8+4
335 x 8+4

Rear delt raises
25 x 8+4
25 x 8+4

Seated calf press
115 x 10 (warm up)
270 x 8+4
270 x 8+4

Calf press on leg press (single leg)
540 x 8+4
590 x 8+4

[vikespike]

Seated front press
75 x 10 (warm up)
105 x 10 (warm up)
135 x 10 (warm up)
180 x 8+4
185 x 8+4

DB lat raise
15 x 10 (warm up)
15 x 10 (warm up)
25 x 8+4
30 x 8+4
Using the 30s was a bit brave. Tough shit.


BB front raise
55 x 8+4
55 x 8+4
Crushing these partials.


BB curl
55 x 10 (warm up)
65 x 10 (warm up)
95 x 8+4
95 x 8+4
Rocked the partials.


Rev. BB curl
65 x 8+4
65 x 8+4
These ones as well.


Rev. BB wrist curl
40 x 8+4
40 x 8+4

BB wrist curl
80 x 8+4
80 x 8+4

Bring on session II.

[BillMueller99]

Seated front press
75 x 10 (warm up)
95 x 10 (warm up)
125 x 10 (warm up)
165 x 8+4
175 x 8+4

DB lat raise
15 x 10 (warm up)
15 x 10 (warm up)
25 x 8+4
30 x 8+4
should have stuck with 25, but I powered through.

BB front raise
55 x 8+4
55 x 8+4
Crushing these partials.


BB curl
55 x 10 (warm up)
65 x 10 (warm up)
75 x 8+4
75 x 8+4

Rev. BB curl
55 x 8+4
55 x 8+4


Rev. BB wrist curl
40 x 8+4
40 x 8+4

BB wrist curl
80 x 8+4
80 x 8+4

I have a real tough time with reverse grip anything. Great delt work today though.

[vikespike]

Leg press
270 x 10 (warm up)
360 x 10 (warm up)
450 x 10 (warm up)
540 x 10 (warm up)
810 x 8+4
810 x 8+4

Hack squat
200 x 8+4
220 x 8+4

Leg ext.
185 x 8+4
185 x 8+4

Rev. V-squat
410 x 8+4
450 x 8+4
Maxed out the weight on this, trying to perform reps slower.

Lying leg curl
170 x 8+4
170 x 8+4


Crushed legs yet again. Loving every painful second. See you for Session III.

[vikespike]

HRT Week 5, Session III

Decline bench
135 x 10 (warm up)
185 x 10 (warm up)
205 x 10 (warm up)
245 x 8+4
250 x 8+4

Flat bench
185 x 10 (warm up)
235 x 8+4
240 x 8+4

Incline bench
200 x 8+4
200 x 8+4

Straight bar skullcrushers
70 x 8+4
80 x 8+4

Incline tricep DB ext.
80 x 8+4
80 x 8+4



Crushing it. Getting strong, getting big.

[vikespike]

Wide grip pulldown
80 x 10 (warm up)
90 x 10 (warm up)
100 x 10 (warm up)
130 x 8+4
130 x 8+4

Seated cable rows
120 x 10 (warm up)
160 x 8+4
160 x 8+4

T-bar rows
220 x 8+4
220 x 8+4

BB shrug
225 x 10 (warm up)
335 x 8+4
335 x 8+4

Rear delt raises
25 x 8+4
25 x 8+4

Seated calf press
115 x 10 (warm up)
270 x 8+4
270 x 8+4

Calf press on leg press (single leg)
630 x 8+4
630 x 8+4

Halfway through hell. Hard to believe we've been at it for six weeks.

[vikespike]

Now that we are halfway home, I thought I would share this. It should be noted that I expect my BF% is higher than my calipers indicate, but either way it seems to be on the way down.


_____________Week one_________Week six
Weight:_______224 lbs___________230 lbs
BF%:_________19_______________17
Neck:_________17 1/2"___________17 3/4"
Bicep:________16 1/4"___________16 3/4"
Forearm:______13"______________13 5/8"
Chest:________45 1/4"___________46 1/2"
Waist:________42 1/2"___________40"
Hips:_________45 1/2"___________42 3/8"
Thigh:________27 1/2"___________28 1/2"
Calf:_________17"______________17 1/4"

[vikespike]

Seated front press
75 x 10 (warm up)
105 x 10 (warm up)
145 x 10 (warm up)
185 x 8+4
185 x 8+4

DB lat raise
15 x 10 (warm up)
30 x 8+4
30 x 8+4


BB front raise
60 x 8+4
60 x 8+4


BB curl
55 x 10 (warm up)
95 x 8+4
95 x 8+4
Smoked the shit out of the hellcentric reps.


Rev. BB curl
70 x 8+4
70 x 8+4
These ones as well.


Rev. BB wrist curl
40 x 8+4
40 x 8+4

BB wrist curl
80 x 8+4
80 x 8+4


Ready to rest, recover, and slash some tires tomorrow.

[vikespike]

Leg press
180 x 10 (warm up)
360 x 10 (warm up)
450 x 10 (warm up)
540 x 10 (warm up)
860 x 8+4
900 x 8+4

Hack squat
220 x 8+4
230 x 8+4

Leg ext.
190 x 8+4
190 x 8+4

Rev. V-squat
450 x 8+4
450 x 8+4
Maxed out the weight on this, trying to perform reps slower.

Lying leg curl
180 x 8+4
180 x 8+4


THRASHED em today. Not looking forward to tomorrow.

[vikespike]

Decline bench
135 x 10 (warm up)
185 x 10 (warm up)
215 x 10 (warm up)
255 x 8+4
265 x 8+4

Flat bench
185 x 10 (warm up)
245 x 8+4
255 x 8+4

Incline bench
205 x 8+4
215 x 8+4

Straight bar skullcrushers
80 x 8+4
80 x 8+4

Incline tricep DB ext.
85 x 8+4
85 x 8+4


FUCKING CRUSHED TODAY.

[vikespike]

Wide grip pulldown
90 x 10 (warm up)
100 x 10 (warm up)
110 x 10 (warm up)
130 x 8+4
130 x 8+4

Seated cable rows
120 x 10 (warm up)
160 x 8+4
160 x 8+4

T-bar rows
235 x 8+4
235 x 8+4

BB shrug
225 x 10 (warm up)
365 x 8+4
365 x 8+4

Rear delt raises
30 x 8+4
30 x 8+4

Seated calf press
115 x 10 (warm up)
270 x 8+4
270 x 8+4

Calf press on leg press (single leg)
630 x 8+4
630 x 8+4


Ready to take on week eight.