Hateful's journey to being swole jacked

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  1. Yesterday was heavy chest light back
    Incline bench 2x12 225/225/235 2 min rest
    Flat DB swiss ball bench 3x8 100 slow reps
    Decline machine drop/rest pause 3plates-12,5 2plates-13,10 1 plate-15,20 about 10 seconds between each set
    Slight incline flies 2x6x6x4 40/45 these are done by doing 6 full reps, 6 bottom half reps, 4 full reps
    Flat flies 2x6x6x4 40/45
    V-Bar pullups 3x15 full stretch 60 secs rest for all back exercises
    Row machine 3x12 200 flex hold each rep 1 sec
    DB pullover 3x8 80 big stretch on bottom
    Plate floor press 60 reps

    Today was light shoulders heavy arms 60 secs rest
    BB shrugs 4x20 225 alternating grips flex hold at top
    Front raise 3x15 30/40/50
    Side raise 3x15 20/30/35
    Rear raise 3x15 15/20/25
    Preacher curl 3x15 25 each side, Straight bar pushdown 3x15 90
    Hammer curls 3x12 55, Lying 1 arm extension 3x12 45
    Curl machine 3x20 60/70/80 continuous tricep machine 3x20 80/90/100
    Concentration curl 1x15 45, Kickbacks 1x15 30

    Overall the workouts went well. I have found my sweet spot with preworkout carbs and anabolic pump, I take my AP then 20 minutes later 1/2 cup oats with 2 tbsp natural maple syrup, 30 minutes later 1.5 scoops NOS blast with 1/2 scoop xtend. I have been getting some sick pumps, my chest yesterday looked jacked after the workout. My diet has been on point, I will get a weight again this weekend. I am still looking leaner, too bad I couldn't get a professional body fat measurement pre and post log, oh well, its about getting big, strong, and fast, not looking good right. I'm doing some bag agilities tonight, and tomorrow I might do some plyos depending on how my legs feel. Tomorrow is legs with hamstring focus.

  2. Today was Legs (hamstring focus), calves, abs 45-60 seconds rest
    Snap cleans with front squat from knees 5x5 45/45/55/55/55
    Lying leg curl 3x15 150/170/170
    1 leg RDL 40/50/65 3x8
    Lunges 3x6 40, done slow and more so to stretch out legs
    Seated DB calves 85 superset standing calf raise 100lbs plate each side superset with swiss ball med ball crunch superset with Hanging knee raise 4x20 continuous
    Deadlift 225x40 reps, this set was a killer, could have got a few more physically but mentally I was spent and fell over

  3. 40 reps of DL is crazy man. Were they touch n go or did you reset after each?

  4. Quote Originally Posted by jas123 View Post
    40 reps of DL is crazy man. Were they touch n go or did you reset after each?
    I bet he's a skilled bouncer, like you.

    40 reps of 225 is crazy, I get tired

  5. Yesterday was heavy back, light chest 60 second rest
    Seated cable rows 3x20 100/125/150
    Pullups 5x10 varying grips
    DB row 3x8 100, heaviest I had at the gym, superset BB row 3x10 135
    Incline rope pull 3x12 200 flex hold
    Bench 5x3 275 10 seconds rest
    Machine flies 3x15 125 slow

    Today was heavy shoulders light arms
    Standing DB military press 3x15 60/70/75
    DB upright row 3x12 60/65/70
    DB shrugs 3x15 100 30 sec rest
    Machine military press 3x15 slow with hold at top
    Limo drivers 3x10 standing, 3x10 seated on floor 45lb plate high, reg, low
    Rope pushdown 3x20
    Overhead rope extension 1x20
    Low pulley rope curl 3x20
    Ab floor routine
    Side lying external rotation into t press 1x20 10, ok I made these up but they felt good and burned for a while after
    Overall a good last 2 days, I am feeling very pumped all day, I think the AP is really taking its full effect. I will try to get a weight on Sunday.

    The deadlifts were done with hold at top, full negative, and a full reset at bottom with overhand grip. It might have been one of the hardest things I've done in a while, especially at the end of the lift. My grip was already wasted for chest/back and today I was still feeling it a little. Off day tomorrow so time to eat, sleep, and recover. I will do a big full body stretch tonight and maybe a dynamic full body warmup tomorrow to aid recovery.

  6. 5-18-08 Legs (quad focus), calves, abs
    Squat 4x15 225 superset DB SLDL 4x10 100 superset leg extension 4x20 2 plates 2 min rest
    1 leg leg press 4x8 2 plates superset leg press calves alternating stance 4x20 30 sec rest
    Crunch machine 3x25 30 sec rest
    Winshield wipers 3x10 each side 30 sec rest

    Today was a quick and brutal leg workout. I had a hard time catching my breath on the the last two trisets. I picked 15lbs of dextrose today, I'm gonna use it for my pre and post workout shake along with 1/2 cup dry oats and some fruit for my carb intake, probably atleast 20-40g of dextrose. Overall I am feeling great, the switch to the body building split feels great, especially on my joints, one more week then back to westside. I weighed in at 212.4 today, so I am happy I am gaining. Looking as lean as I did about a week ago but a little fuller. I am going to up my running this week to agilities 1 day and bleacher plyos 1 day. Then probably next week I will add a sprint day as well. I was going to do strongman yesterday but it rained so that was postponed. I will try to get it done next week as well. Well time for another meal, chicken, brown rice, and brussel sprouts.

  7. Yesterday was heavy chest light back
    5x5 circuit slow reps Incline 225 superset DB bench 85 superset slight incline flies 55 superset slight incline press 55
    Vbar pullups 2x20
    Wide grip pulldowns with flex hold at bottom 2x20

    Today was light shoulders heavy arms
    Arnold press 3x10 slow 55 superset lateral raises 3x15 30
    BB shrugs 3x15 315 superset rear raises 3x15 25
    IOWA's 2x15 45lbs plate
    BB curls 20,16,12,8 reps with bar + 10/20/25/35 each side
    DB Incline curls 4x8 40 superset dips 4x25
    Laying DB extension 4x12 40

    After work today I did 40 minutes of foot speed work and stair running. My diet has been on point these last few days and I'm feeling very energized because of it. Tomorrow is leg day again with hamstring focus so I'm gonna get a real good stretch in tonight. I hope the weather will cooperate so I can do some strongman work friday or thursday.

  8. Nice log!!

  9. Thanks crader

    1 leg RDL's 4x10 60 superset leg press 4x20 3 plates tempo 2-0-.5-2 superset lying leg curl 4x15 3 plates
    Multi hip leg swings 3x10 forward/backward continous
    Seated calf raise 4x20 1 plate, 5 sec rest
    Floor wipers 2x20 135
    Plate crunches 2x20
    Static neck 4 way 4x15 sec

    Today went well, legs are feeling good and strong, ankle is still kinda sore and tight but all strength is back. I am going to do some speed work tomorrow after work, heavy back and light chest in the morning before. Tuesday I will return to my westside routine, I'm considering doing heavy shoulders, light arms, and strongman on friday as a combined workout... hmmm, it just might work.

  10. Damn, that's a lot to pack in one day. What type of strongman stuff are you doing? Do you compete or plan to in the future?

  11. Jas, I do not compete but possibly in the future, I just love the effort and mindset it takes to do strongman. I am going to do some wheel barrow push/pulls, sand bag carries, and I have 1/3 of a telephone pole that is heavy, real heavy, I plan on carrying and flipping, as well as a medium tire for speed flips. I am working on getting a tractor tire, hopefull in two weeks I can score one. I am going to set some weights up outside to do almost an obstacle course of strongman type events with the weights, or do the weights first then the strongman. Either way it should be a pretty gruelling day, or atleast I hope.

  12. Nice. A big part of strongman is just finding junk to train with, and it doesn't have to be pretty. Have you ever thought about making the telephone pole into a log for log pressing? I've always thought that it would work well. If you have some say in the tire size, I'd look for one in the 500-800 range. But a big part of the difficulty depends on how well you can grip the tread on the tire. I've done a 540 and 800 with about the same amount of effort because the tread was much easier to grab on the 800. It's great cardio! Maybe you know all this already so sorry if you do.

  13. 5-22-08 Heavy back, light chest 60 sec rest
    Pullups 4x10 superset BB row 4x10 185 superset 1 arm cable pulldown 4x12
    Hammer machine row 4x10 3 plates superset machine pulldown 4x10 2 plates
    Kneeling rope pullover 2x20
    Machine bench 2x20 superset machine flies 2x20

    Workout went great, had a huge pump and felt strong. Jas, thanks for the advice on the tire, and I have thought about turning the log into a log press, I just have to figure out how to install some handles, one of my summer projects. I'm always open to new things so feel free to add comments. Ok tomorrow will be the big day, I'm gonna see how this shoulders, arms, and strongman goes. I am also going to see if I can get some video of some of the workout sessions up here within the next few weeks. Time for bed and then morning workout, everybody keep liftin heavy:clean:.

  14. 5-23-08 Shoulders, arms
    Kneeling 1 arm log press 4x20, log was angled up from ground
    Small tire lateral raise 4x10 superset medium tire military press 4x10 with pause on bottom
    Medium tire clean and power press throw 4x6
    Ground log skull crushers 3x15, one end on ground
    Log 2 arm curl 3x15, one end on ground
    Heavy a$$ rock pick up and press 5x1, yes very heavy and shaped kinda like a pyramid
    Wheel barrow carry up and down hill 2 sets there back with heavy rock and both tires in

    Today went over all well, some buddies got a large tire today so next week I should be able to get some flips in. Today was tough, very unorthodox and I loved it. I will try to incorporate more of these methods into my regular routine. I tried to squat the log, but could not get it onto my back in the proper position, I will try again next week. Time for a shake and then relaxing.

  15. Real nice workout Hateful. I like it. Alternative training styles just make things interesting as hell. And if you have some friends to make it a competition it becomes even more fun.

  16. 5-27-08 Max effort lower body 2 min rest
    Power sprints 2xhigh grip, 2xlow grip, 2x backwards these were done with a rolled up gymnastics mat that I pushed as fast as possible the length of the basketball court, very hard
    Walking DB overhead lunge 4x9 20
    Alternating 1 arm DB pullthrough from floor 3x8 45/50/50 superset 1 leg RDL's 3x7 60/60/65
    Standing abs 4x15 superset med ball knee ups 4x12 4kg superset standing DB calf raise 4x15 45

    Overall I good day, very tired after and still feeling wiped out this afternoon. Tomorrow is an offday so I might just get some cardio in after work, not sure yet I will see how my legs feel, good stretch session tonight as well.

  17. 5-29-08 Max effort upper
    Floor press 135x5, 225x5, 275x5, 315x3, 335x2, 355x1 my wrist hurts and limited my pressing today, I think it is sore from the 1 arm DB pull throughs
    1 arm T-bar row 4x10 2plates/+10/+10/+20 superset seated DB power cleans 4x12 20/25/25/25
    1 arm DB side press 4x8 45/55/60/65 superset DB Incline curls 4x8 45/45/45/50
    Laying DB extinsion 4x10 60 superset Explosive DB shrugs 4x10 100 done by letting weight rest completely then without using lower body shruging as hard and high as possible

    Not bad, I felt like I had alot more in me for presses but my wrist had a huge effect on the floor presses, it should be better in a few days though. Next week I will try to bump up the running adding a speed day. Diet has been much better since this last weekend, I weighed in today at 214.4, looking about as lean as I was last weigh in. I'm hoping to get to 220 and be really lean.

  18. 5-30-08 Dynamic effort lower 60 second rest
    Speed box squats 10x2 315
    Speed step ups 4x6
    Glute ham 3x8 5 second hold superset swiss ball back bridge 3x12
    Standing DB calf raise 4x20 60 superset russian twists 4x10 35
    Box jump 5x1, worked up to a set of 2 with 48" platform, new PR

  19. 5-31-08 Cardio
    Heavy bag work 20 minutes
    20 yard relay with both tires and keg down/back twice 2 times through
    Tire footwork 5 minutes

    Just a cardio day today, got a heavy bag so I can start my boxing cardio days. Using the rest of the day to recover and come back stronger for this coming week.

  20. 6-1-08 Dynamic Upper Body 60 seconds rest
    Old school speed bench 10x3 250 alternating grips
    DB Incline 2x15 100
    DB Decline 1x15 100 palms in
    Wide grip full hang pullups 4x8 superset facepulls 4x12
    DB upright row 3x10 70/70/75 superset tricep pushdowns 3x20
    Narrow grip pulldown 3x11 150 superset seated hammer curls 60/60/65

    Good pace today, I feel in good cardio and muscle endurance shape. I just got done watching the WEC fights tonight, I wish Jens could have won but still a great night of fights none the less.

  21. 6-2-08 Max effort lower body 2 min rest
    Power sprints 2xhigh grip, 2xlow grip, 2x backwards, 1xflip
    Walking DB overhead lunge 4x9 20/20/20/25
    DB pullthrough 3x8 100/100/100 superset 1 leg RDL's 3x7 65/65/65
    Standing abs 4x15 superset med ball knee ups 4x15 5kg superset seated machine calf raise 4x20 1 plate

  22. Box jump to 48'' is awesome! I want try that as I always had a good vertical.

  23. where u play ball at

  24. Thanks jas, I like the box jumps I feel they compliment max effort days quite well, and I also if done to begin the workout before the max effort lift they really warm up the body and get me ready to go. Jtfootball, I live in a place that none but I know, but if I did play ball somewhere real I couldn't say where. Looking forward to max effot upper tomorrow, I believe I am going to do some speed work in the PM as well. I picked up some wraps and MMA bag gloves last night so I can get some good cardio in without breaking my hands.:bruce1:

  25. 6-4-08 Max effort upper body
    Floor press 135x5, 225x5, 275x5, 315x3, 335x2, 355x1, 375x1, 385xmissed
    T-bar row 4x10 4plates/5/5/6 superset seated DB power cleans 4x12 25/25/30/30
    1 arm DB side press 4x8 60/65/70/75 superset DB Incline curls 4x8 50/50/50/55
    Laying DB extinsion 4x10 60/65/70/75 superset BB shrugs 4x25 225

    Hit a new PR on floor press with 375x1, went up pretty easy, 385 I rested only about 45 seconds and couldn't get it, everything else felt nice and smooth, could have gone heavier on a few other exercises. Tomorrow is dynamic lower and we also have a 7 on 7 with the team so I'll get a little running in there.

  26. 6-5-08 Dynamic effort lower body
    Speed box squat 10x2 275+1chain 1 min rest
    Step ups 3x6 185 superset speed step ups 3x6
    Glute ham raises 3x8 superset 1 leg swiss ball back bridge 3x12
    Russian twists 4x12 35 superset standing DB calf raise alternating in/out 4x20 70
    Box jump 5x1 50" PR

    Today I was feeling great, maybe it was because I have been getting more sleep lately, but I worked up to 50" on box jumps and got 5x1, now I have to figure out how to get the platform only 1/2" to 1" higher each time. 7on7 is tonight so I will get a good warm up and use that for my running today. Tomorrow will be an off day for lifting but I'm either going to do some boxing or speed work, not sure yet.

  27. 6-6-08 Boxing cardio
    30 minutes bag work
    10 minutes jump rope
    10 minutes footwork with tires

  28. 6-7-08 Repitition upper body 2 minutes rest
    DB bench press 100x25, 110x16, 120x11
    Jump catch pullups 4x8 superset rear delt raises 4x12 20/25/30/35
    Lateral raise 2x12 40/45, Seated no back support DB military 2x7 85 superset 4x15 dips
    DB shrugs 4x10 120 superset Zottmann curls 4x10 40/40/45/45

    Tomorrow is hopefull going to be a strongman day if the weather cooperates. Time for food and a nap as I work tonight from 2AM til 9AM.

  29. 6-8-08 Max effort lower body/ strongman
    Keg toss 7x1
    Backward sled drag 220 4x30 yards
    Tire flip 4x30 seconds
    Farmers walk 65 3x60 yards
    Seated sled pull 2x30 yards 220
    Prowler challenge x1

    Today went well. It was storming all morning so the ground was nice and slippery which made it much harder. Legs a pretty sore but I should be recovered fine. Tomorrow is an offday so I will do some form of running/cardio.

  30. 6-10-08 Max effort upper body 2 min rest
    Incline bench 135x5, 185x5, 225x5, 275x3, 295x3, 315x1, 335x1, 355x1, 365xmiss I got 3/4 up with good bar speed and then my feet slipped and hips came up, I stalled and struggled for a good 5 seconds then the spotter, grabbed it, I wasn't goin anywhere anyways
    Pushups 1x50
    T-Bar rows 4x12 4plates/5/6/7 superset DB seated power cleans 4x12 25/30/30/35
    1 arm side press 4x7 75 superset incline DB curl 4x9 50
    Laying DB extension 1x15 70 superset BB shrugs holds 225 5 second rest 20 sec/15/10/10

    Brutal day today my forearms were really pumped. I weighed in at 218.8 today so I am putting on some quality mass. Dynamic lower tomorrow and hopefully I can get a video camera for my box jump.


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