Hola Bola's ATP Log

[Hola Bola]

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]

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]

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]

Strong as always HB!

When you're all finished with Project Stak, can you post your final thoughts here? http://forum.animalpak.com/showthrea...eedback-Thread

[Hola Bola]

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]

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]

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]

Strong as always HB!

When you're all finished with Project Stak, can you post your final thoughts here? http://forum.animalpak.com/showthrea...eedback-Thread

Done!