Hola Bola's ATP Log

[getbustered]

Good to see you started lifting. Always thought you should.

[G Diesel]

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

Peace, G

[Hola Bola]

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]

HB, training looks good man. You going to get back to putting videos up :)

[naturalguy]

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

[JUGGERNAUT]

Good to see you again!

[Aggression]

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]

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]

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]

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]

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]

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]

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]

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]

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]

Are you still training at "Yellow Gym"?

[Hola Bola]

Are you still training at "Yellow Gym"?

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

[Hola Bola]

DAY 12 - CARDIO

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

[skibasgym]

Looks like you are a man on a mission. It's good to see and to follow your results. Keep it up!

[Hola Bola]

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!