Hola Bola's ATP Log

[Hola Bola]

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]

1st...!!! Lookin' forward to seeing how this goes...!!!

[Hola Bola]

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]

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]

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

[Aggression]

Holis Bolis. niCe to see you posting on this.

[Hola Bola]

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]

Yeah buddy--Hola Bola getting started!

[C.Coronato]

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

[GUNS]

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

[PLANETGETLOW]

Where's the WOD??

[Hola Bola]

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]

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]

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]

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]

My kind of eating!

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

[Hola Bola]

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]

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]

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]

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.