Keith gets HE-MAn-VOLume from HEMAVOL

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  1. Quote Originally Posted by AZMIDLYF View Post
    What will the next workout look like? Dropsets will give sick pumps!!

    Lift numbers are solid V..
    Thanks!

    Next workout as in two days: will be the same + weight

    Last HST workout is 6/6 and it will be the same + I will just go as high as I can and do drops until I can't move for all exercises! I'll probably throw a bunch more in too, because after that I have to take a week off lifting so I will be crushing everything I can to grow as much as I can in that week

    Next workout as in routine: hmm looking at doing a 4 day split...chest/back/bi-tri/legs perhaps? I was thinking about doing 5x5 form starr or ripptoe, but I think I want more reps for awhile. I definitely want to incorporate as many compounds as possible, probably 2 per day or more..was doing full body HST in order to build a base, and I think it is good to start smashing sections of my body now

    example of what chest day will probably be:
    Flat Bench
    Incline press
    Decline press
    db press
    cable flys
    elbow in dips

    Legs:
    Squat
    Hack Squat
    Leg press
    Calf Raise
    Leg Curl
    Leg Extension
    Iron mikes (lunge)

    Back:
    Deadlift
    Pullup
    various rows
    lat pulldowns
    <taking suggestions>

    bi-tri:
    bb curl
    db curl
    hammer curl
    tri pushdown
    overhead tri extension
    reverse dips
    elbow out dips
    chinup
    close grip palm in pulldown

    I dunno, I'm taking a week off (part of HST) so I have plenty of time to think about it


  2. I just realized those were my numbers for a few days ago lol...recheck post for real numbers!

  3. Day 3:

    Flat bench: 170x5x5x5 - + fatgripz 45x10, 95x10, 115x10 EASY
    B.O. Row: 150x5x5x5 -
    Squat: 225x5x5x5 -
    Mil Press: 115x5x5, 45x5
    BB Curl: 75x5x5x5
    Calf Raise: 550x5x5x5
    Dips: BW+35x5x5x5
    Deadlift: 240 (really 243.3) x5x5x5 - I
    Tri extension 2h overhead: 85x5x5x4.5
    Chins: bw+25x5x5x5
    Shrug: 180x5x5x5

    + 1.0 miles on treadmill, 5.0 incline 6.0 speed.

    I had CRAZY focus today, I was pumped as hell to get to the gym and just felt like I could destroy the earth.

    I also noticed I had some burst blood veins in my thighs when I got back to the trailer.

    I would assume that is because I ran...but it may have been from squats, either way it means hemavol is nuts, and very much powerful lol...

    Pictures of the battle scars are in my other log here: Keithan: HST Rage in Iraq (epic skullcrushing smashface results to ensue)
    on the last page :P
    •   
       


  4. Two fuggin sexy babes
    Attached Images Attached Images  

  5. Quote Originally Posted by votum View Post
    Two fuggin sexy babes
    honestly this ^^^was the reason i sub'd.
    lol
    The difference between who you are and who you want to be is what you do.

  6. :P I try I try

  7. i bet those chicks look better naked
    The difference between who you are and who you want to be is what you do.

  8. I gaurantee they do :P

  9. Quote Originally Posted by votum View Post
    I gaurantee they do :P
    unless they extremely hairy privates or un-normal sized nipples, i bet they do
    Last edited by rochabp; 06-04-2010 at 12:32 AM. Reason: typo
    The difference between who you are and who you want to be is what you do.

  10. or if there are guys but otherwise i bet they do indeed look awesome naked
    The difference between who you are and who you want to be is what you do.

  11. I always was a meat eater!!

    Attachment 33573

    Attachment 33574
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  12. Quote Originally Posted by AZMIDLYF View Post
    I always was a meat eater!!

    Attachment 33573

    Attachment 33574
    Yummm!!! :eat:

  13. you guys are racist. you guys only like the bottom what about the top.no love for breasts?




    The difference between who you are and who you want to be is what you do.



  14. No one even cares about hemavol ! :O

  15. Hard to focus on the hemavol with all this T&A!!!


    Burst blood vessels in the thighs?


    dayyyyum...that's a serious pump!

  16. im wondering if you can get a pump down there(you know).
    The difference between who you are and who you want to be is what you do.

  17. lmao.

  18. Quote Originally Posted by rochabp View Post
    im wondering if you can get a pump down there(you know).
    Attachment 33609



    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  19. ^^im still LOL-ing
    The difference between who you are and who you want to be is what you do.

  20. This may be the best all time log ever!!!!!!

    RECOVERBRO



  21. Amit Freidman, Israeli hottie
    Attached Images Attached Images  

  22. I like this thread. A+, will view again.

  23. Oy Vey on the Yenta!!

    Here's some Grade A USA Prime...

    Attachment 33616
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  24. *GULP*

    RECOVERBRO



  25. tyra ain too shabyy either


    what about some latina's





    if you havent popped yet your probably gay
    The difference between who you are and who you want to be is what you do.

  26. I popped something....I think I need to go to the hospital now.

    RECOVERBRO



  27. I need to excuse myself now....but before I go

    Attachment 33618
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  28. WOW LOOK AT THAT AS...

    oh you were saying something?
    The difference between who you are and who you want to be is what you do.

  29. Wow. I picked a good time to check up on this log
    RcB Since 09-06-2011 20:55 EST, Post 49

  30. this one is has some meat to her.





































    [IMG][/IMG]
    The difference between who you are and who you want to be is what you do.

  31. Quote Originally Posted by rochabp View Post
    this one is has some meat to her.
    Negged for killing the mood....



















    Just playin'

  32. oh you got me man, i started feeling stupid for a second
    The difference between who you are and who you want to be is what you do.

  33. Damn, I can't see the latest one lmao...gym update INC - I killed it today...literally killed it...PR day all around...now I have a base for the future... $$$$$$$$$
  34. Day 4?


    I whomped the weights like I never have before today...I had a little N.O. Ignite left in my tub, and just dumped it all in my water bottle, along with creatine, and some wms...then took the hemavol...then talked about jeeps for 30 minutes with my shiftmate...then blew up :P

    Today was a 5RM day, my final day of HST, I met 95% of my goals, and exceeded my goals in several lifts, so we can say I gave 110% for sure :P

    Flat Bench: Goal was 175x5 - I did: 45x10, 95x10, 115x10, 135x10, 175x5, 155x5, 185x4 PR, 200x1.5 PR, 135x10, 155x3, 175x2

    Squats: Goal was 235x5 - I did: 135x10, 245x8 PR, 235x5x5x5

    Military Press: Goal was 120...but I hurt my rotator cuff a few days ago. I did: 65x10, 95x5, 115x5 PR, 45x15

    Deadlift: Goal was 255x5 - I did: 265x5x2 PR, 200x7, 90x7

    BB Curl: Goal was 80x5 - I did: 80x5x5 PR, 45x8, 25x10

    Calf Raise: Goal was 570x5x5x5: I met the goal. I was pretty smoked by now and just didn't want to load more plates on lol.

    Dips: Goal was BW+45x5 - I did: BW+45x9x5x5 PR?, BWx8

    B.O. Row: Goal was 155x5 - I did: 110x10, 155x5PR, 110x9

    Chinups: Goal was BW+35x5 - I did: BW+35x5x5x5 PR, BWx8

    Tri Extension 2h overhead: Goal was 90x5 - I did: 90x4.5 PR, 75x5, 50x5, 45x8

    Shrugs: Goal was 185x5 - I did: 185x5x5x5

    I decided to add leg press at the end...570x1, and then I said **** that lol.

    I then ran 1.0 miles on the treadmill, 5.0 incline 6.0 speed.

    Time in: 0245 ---- Time out: 0500! ------- WT: 179 PR :P

    Hemavol was nuts. I am sure it was respnsible for me being in the gym for over 2 hours, not wanting to quit beating my body into a pulp!

    I forgot the tape for right after the gym, but about 15 mins later before I showered here were measurements:

    Bi: 15.25
    Forearm: 12.75
    Chest: 44.5
    Calves: 16.25
    Thigh: 25.25

    ^^ Better pumps today, for obvious reasons! I seriously pounded myself today, hard (no homo)

    Energy/focus: 10/10
    Strength: 10/10
    Pump: 9/10 - I hopped on the tred and my upper was pumped like crazy. by the time I finished, ~ 10 minutes, my upper had gone down a bit and my legs were pumped like crazy, by the time I got home form the gym, both were still pumped, but not as much
    Continuity: It is definately working better each time... 10/10

  35. Nice PR fest bubba!! Hemavol sounds like the shizzz...and you gotzz the stuff to make it happen.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  36. Quote Originally Posted by AZMIDLYF View Post
    Nice PR fest bubba!! Hemavol sounds like the shizzz...and you gotzz the stuff to make it happen.
    Thanks AZ! Also, I must compliment you on the ass fest

    It was the first time I've evere really recorded PRs, so that's why they all are! Although I am extremely happy with some, like bench...never thought I'd hit 200...225 here I come! Pretty sure I will jizz in my pants when I can throw up 2 plates $$

    Just fyi guys, I am now on a week of downtime per HST rules...I think its called strategic deconditioning or something...I;m supposed to blow up though so we'll see.

    also I doubt I will make it a full week...I am Fin pumped like crazy right about now!

  37. Hey, the plan has been doing it's thing so far! Keep it going and see where you end up. Down time is just as important. i take a whole week off from everything about every 8th week. When I come back I'm ready to wreck things.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  38. I'm kicking myself in the a$$ for not checking this regularly. Excellent libido boost.

  39. ^ we need more people in here too, I am on a week long break so we can just make it a libido log ROFL

  40. Did somebody say Libido??

    Attachment 33643
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
  

  
 

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