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Hateful's journey to being swole jacked

4-17-09 Arms, Abs, Cardio
Seated BB curls 3x15 80 superset skull chrushers 3x15 80 superset 3x15 hanging leg raises
1 arm tricep pushdown 3x12 superset machine 1 arm preacher curls 3x15 superset standing cable crunch 3x12
Explosive dips 3x15 superset DB hammers 30 3x15 superset plate twist 3x15
25 minutes treadmil
 
4-19-09 Max Effort Upper Body
10 minutes treadmil 10% 3mph to get core temp up
Decline press 245x5/275x5/315x5/365x2...could have got more but I never do decline and the bar wound up too low, gotta work on form
Incline DB row 3x12 65
Weighted pullups 50 4x6 superset seated cable neck shrug 4x15
DB floor press 3xfailure 100 12/10/8
 
Ok deciding that I'm feeling a bit overtrained, gonna deload this week and next.

4-21-09 Max Effort Lower Body
Squat x5 315/365/405 2 minutes strict rest
GHR 1x10 1x5 holds
Reverse overhead plate lunge 2x10
Seated calves 3x30
Front raise DB front squat 2x10 20/25
Standing military x5 135/155/175/195...last set only got 4 damn

4-22-09 Arms, Cardio
Machine curls 3x20
Hammer curls 3x10 50/55/65
Rope pushdown 3x20
Overhead BB tricep extension 3x10 100
Treadmil 30 minutes
 
4-25-09 Power Chest, Volume Shoulders, Tris
Raise 21's 3 sets 20/25/30
Standing DB Military 4x12 50/55/60/65
Band laterals 3x15 superset Pike swiss ball pushup 3x10
Feet on bench explosive pushup 3x4 superset machine pushdown 3x15
Hands on bench explosive pushup 2x4 superset dips 2x25

Feeling recharged today so going to switch my routine a little, doing power for one body part and volume for another, each body part twice a week, switching power and volume each time. Due to my work schedule I will be lifting on all off days I believe, will do abs and cardio on work days.
 
4-26-09 Power Legs, Volume Back, Bi's 60 sec rest
Lat pulldown 3x10 superset cable row 3x10
V-Bar pullup 10/10/8/8
DB DL with shrug at top 5x7 100
Incline cable row 3x15
Seated BB curl 70 3x10 superset Rope curls 3x10 continuous
 
4-27-09 Abs, Cardio
Standing cable crunch 3x15
Russian twist 3x7 1plate
Back hyperextension 3x10 2bands/+25/+25
Band standing twist 3x10 2 bands
Lying cable knee pull 3x10
Treadmil 25 minutes interval 80 sec 3mph 5incline, 20 sec 8mph
 
4-28-09 Power Shoulders, Volume Chest, Tris
Bench 225x10 275x8 315x5 225x8
Smith machine incline throw press 4x7 1plate
Decline DB bench 3x10 100
Machine flies 3x15 superset band pull aparts 3x15
1 arm power press 5x5 1plate/+25 for last 4 sets
Bench dips 3x20 superset band pressdown 3x15
 
4-29-09 Volume Legs, Power Back, Bis
Step ups 3x7 50 superset 1 leg press 2 plates 3x8 superset SLDL 100 3x8 superset calves 3x30
Explosive hack squats 3x7 superset jump catch pullup 3x10 superset lying leg curls slow 3x15
3x8's curls 30/35/40 superset 3x25 plate shrugs

4-30-09 Cardio, Abs
Treamil 8% 30 minutes intervals
DB seated twists 3x20
BB crunch 135 3x12
Bench hip thrust 3x15
 
5-4-09 Power chest, volume shoulders
Floor rack press 135x10 185x8 245x7 275x5 315x5 335x4
DB upright row 40 4x12 superset machine military 4x12
DB front raise drop sets 2 sets 10 reps each 40/30/20 superset face pulls 2x15
Rear delt raise 5 1xfail...about 50 lost count around 35
Arnolds seated no back support 3x11 50
DB flies 40 2 sets low/incline/high 8 reps per incline height

5-5-09 Power back, volume legs
Squat 135x10 225x10 225+1bandx5 275+1bandx5 295+1bandx5 315+1bandx5
Walking lunge 3x10 40 superset GHR 3x10 superset seated calves 3x20
BB SLDL 3x10 135 superset standing calves 3x20 superset hack squat 3x15
Weighted pullups 2 bands 3x6 superset DB shrugs 3x20 100 superset BW pullups 3x6

5-6-09 Cardio, Abs
Bike 25 minutes speed intervals
Ab circuit
 
5-7-09 Power shoulders, volume chest, tris
Speed bench 9x3 185+1band doubled...this was heavy then 315x4
Incline DB 80 3x14/13/12
Dips 2x25 2x20 superset DB flies 50 2x10 decline 2x10 flat
Power press 135 4x5 speed and explosive focus
Cable pushdown 3x15 superset bench close grip pushups 3x10
Seated DB cleans 3x12 20
 
maybe i missed it, but what exactly are u eating? I play ball to....for a d-3 school. Im gonna be a med redshirt sophmore.
 
pavb10 said:
maybe i missed it, but what exactly are u eating? I play ball to....for a d-3 school. Im gonna be a med redshirt sophmore.
Click to expand...

Thanks for the comment bro, diet is as follows:
Meal 1: 3 omega eggs, 3 egg whites, 1 cup oatmeal dry
Meal 2: 8 ounces lean (chicken, beef, turkey), unlimited veggies, 1 cup (brown rice, whole wheat pasta)
Meal 3: 1 scoop whey, 1 scoop Milk protein isolate, 1 (fruit,yogurt)
Meal 4: 8 ounces lean (chicken, beef, turkey), unlimited veggies, 1 cup (brown rice, whole wheat pasta)
Preworkout meal: 1 scoop whey, 1/2 cup skim milk, 1 fruit or 2 peices toast
Postworkout shake: 1 scoop waxy maize, 2 scoops Xtend, 5g creatine mono wait 15 minutes then 1.5 scoops whey, 1/2 scoop milk protein isolate, 1 fruit, 1 toast
Before bed snack: 1 heaping scoop MPI, 1/2 scoop whey, 1 cup skim plus...has extra protein in it, 2 tbsp flax oil

That is the general diet, of course not always exactly that but usually very close.

In other news I had food poisoning last 2 days, getting better today, may get to the gym today but not sure, been taking in pedialite, and that stuff is kinda nasty, but gonna try to hit volume back today, and probably sets of 20 on leg press.
 
mine is quite similar to that actually, just more trying to stay around 240. what are omega eggs? Ya look pretty jacked already wsih we had a guy with ure stats playing backer for us.
 
Thanks bro, the omega eggs are the eggs higher in omega 3's, most stores carry them now, just want to help my cholesterol out, what position do you play?
 
yeah thats smart man. ill look for those next time. Im a tight end/ h back. My diets mostly like ures only my snack before bed is ussually two eggs and a shake. When do yall start summer camp?
 
I am done now, just finished my last season this past fall, very sad thing. Good luck this year and if you need anything else let me know.
 
5-10-09 Light legs, heavy back, bis 60 sec rest
Leg press 3x20 superset pullups 3xfail 25/20/17
DB pull through 3x7 80/90/100 superset Standing DB 1 leg calves 3x20 25
DB incline rows 3x10 60 superset pulldowns 3x12
Machine rows 3x15 superset machine curls 3x15
DB Zottman curls 3x10 35/40/45 superset 1 arm rope curls 3x10
 
5-11-09 Cardio, Abs

5-12-09 Chest, Shoulders, Tris
Decline bench 135x15, 225x10, 275x6, 315x5, 365x3
Front raise rack run 8 reps each 20-50
Side raise rack run 8 reps each 15-45
Machine military 4x20/18/15/12 superset band pull aparts 4x15
Skull chrushers + close grip 4x20/15/12/10
Machine incline bench 3x20 superset band tris 3x20

5-13-09 Legs, back, bis
BB calves 135x20/30/40
Front/back squat 135x20, 185x20, 225x10/10... front squat til failure then back squat on last set
DB SLDL 3x12 80/80/90 superset plate hip up 3x10
Hack Squats Hell set 6dropsx6repsx6plates to start 1 plate drop each set
Eliminator sprints 5x10 seconds... treadmill incline 12 9mph/10/11/12/13
BB rows 135x15, 185x15, 225x12, 275x10
BB heavy curls 135 3x8 superset machine pulldown 3x12
Band curls 1xfail... 50-60 I think

5-14-09 Cardio
5k run in under 30 minutes
 
5-15-09 Chest, Shoulders, Tris, Abs
Plate around the world 3x7 superset Rocky press 3x10 90
Single leg on ball pushup 3x20 superset Incline flies 3x15 40/45/45
DB floor press 3x10 100 superset DB squeze press 3x15 15/20/25
Slow incline press 3x10 135 superset Tate press 3x10 50 superset BB overhead extension 3x15
Cable gaurd pull 3x10 superset plate toe touch crunch 3x15 superset 1 arm cable press down 3x12
 
5-17-09 Back, Legs, Bis
Lat pulldowns 4x12 superset cable row 4x12 superset seated calves 4x20
Pullups 4x15 superset leg extension 2x20/leg curl 2x20
1 arm DB Sumo DL 3x7 each arm 60/75/100 superset cable pullthrough 3x12 superset machine 1 arm curls 3x10
Curl sets 3x8's 30/35/40 superset double band row 3x15
 
5-18-09 Cardio, Abs
30 minutes treadmil 3mph incline build up to 15
BB crunch 135 3x12 superset DB side bend 3x15 45 superset Sit up board straight leg hip up 3x10
 
5-19-09 Shoulders, Chest, Tris
Standing DB military 3x8 60/70/80 90x6 50x20
Blackburns 5 2x20 superset Incline front plate raise 2x15
Band lateral raise 3x15 superset machine flies 3x20
Close grip negatives 4x10 135 superset cable kickbacks 4x15
 
5-20-09 Legs, Back, Bis
Squatx12 superset BB rowx7 superset rack pullx12 superset Shrugx12 superset hang cleanx5 135/185/225 supeset incline curlsx10 40 superset GHRx7 superset speed step upsx7
BB SLDL 3x15 135 superset reverse curls 3x12
Weighted Pullups 1platex8, 2platesx4 3 sets superset leg press rachet 4 plates each side 4 sets 6 fast reps, 4 breathe hold, 6 fast reps
 
Quick update, been doing everything once per week only, haven't had time to post, will continue to deload through this week then switch to a volume training protocol for 3 weeks before getting into my regular routine.
 
6-9-09 Chest, Back
Decline BB bench 225 10x10 superset pullups 10x10 60-90 sec rest
Incline flies 3x12 50 superset DB rows 100 3x12 60 sec rest

6-10-09 Legs, Abs
Squat 255 10x10 superset lying leg curls 10x10 60-90 sec rest
Weighted guard pull 3x10 superset seated calves 3x12 continuous
Leg press single leg calves 2x12 superset standing cable crunch 2x12 continuous
 
Just an update on my current supplements

Whey pre/post workout
Whey,egg, casein mix QHS
Bulk PSlin pre/post workout
Waxy maize post workout
Multi vitamin post workout, PM meal
Stoked QAM, QHS
Maniac preworkout
Xtend 1 scoop intra/2scoops post workout
 
HATEFULone said:
Just an update on my current supplements

Whey pre/post workout
Whey,egg, casein mix QHS
Bulk PSlin pre/post workout
Waxy maize post workout
Multi vitamin post workout, PM meal
Stoked QAM, QHS
Maniac preworkout
Xtend 1 scoop intra/2scoops post workout
Click to expand...

Good luck with the MANIAC! and Stoked let us know how you like them!
 
6-12-09 Arms, Shoulders, Traps
DB clean and press 10x10 40 superset incline DB curls 10x10 30 superset explosive dips 10x10 90 seconds rest
Rear lateral DB raise 3x12 20 superset DB shrugs 3x12 100 superset DB lateral raises 3x12 25 60 seconds rest
 
KmuL said:
Good luck with the MANIAC! and Stoked let us know how you like them!
Click to expand...

I have taken Stoked before for PCT, but this will be the first time as a stand alone, I feel better energy from the Maniac already, but will definatelly keep everyone updated, I love Anabolic Innovations, I remember the microwave protein cookie mix, mmmmmmmmmmmmmmmm.
 
6-15-09 Chest, Back
Incline DB bench 10x10 70 superset BB row 165 10x10
Machine pulldowns 3x12 superset Decline flies 3x4x4's 50
Chin ups 1x13 superset pushups 1x23

Just a Maniac update, this stuff is the real deal. Last time I did the GVT I was dragging the whole time, this time around I am feeling strong and my endurance is great through every set. I also am way more pumped after the workout. Loving it so far. Anabolic Innovations comes through again in my opinion, will continue to update if I feel anything else change, too early to tell anything on the Stoked yet. Also too early to comment on the PSlin. Tomorrow is legs before I head into work, will try to get that workout up tomorrow as well.
 
6-16-09 Legs
Front squat 10x10 185 superset good mornings 10x10 70 90 seconds rest
Around the world plate lunges 3x10 superset calves 3x20
Tabata abs crunch superset reverse crunch
 
6-18-09 Shoulders, Arms, Abs
Band upright row 10x10 superset dips 1 plate 10x10 superset Incline curls 35 10x10 superset abs
Rear delt raise 20 3x12 superset front plate raise with back on wall 3x12 superset Incline shrug 70 3x15
Band pushdown 1x25 superset band curl 1x25
 
6-20-09 Complex Day 1
3x6 Complex BB weight 95 Snatch/Overhead squat/Clean and Press/Plyopushups/Widegrip pullups/BB curls/Ball close grip pushup/Ball V-ups/Ball twist
Swiss Ball bench rest pause 80x13/8/6/6
Swiss ball lateral raise 20x12/8/5/4
1 arm DB curl 35x10/7/5/3
Rope pushdownx10/7/5/3
Lunges 30x60 yards
1 leg leg pressx12/8/6/4
Cable rowx12/10/8/5
Titan mile...this is 4 laps on a 400m track and to start each lap is a stadium on the bleachers

Decided to switch things up, really wanted to challenge myself today, felt good. I want to do 2 full body days like this each week as well as alternating between max/dynamic upper and lower 2 times each week as well.
 
6-22-09 Max effort upper body
Rack floor press 135x10 225x7 275x5 315x5 335x3 365x1 easy
DB row 2x10 110 superset L Lateral raises 2x12 20
Pull ups with partner added negative 2x6 superset seated DB power cleans 2x12 20
Rocky press 2xfail 90 superset Incline flies 2x10 drop set 60/30
Cable regular/reverse pushdown 3x10 each grip 10 sec rest
Curl setsx2 45/40
 
6-24-09 Dynamic effort lower body
Speed box squats 10x2 30 sec rest 225+1band
Step ups 3x7 135 superset pullups 3x4 2plates
GHR 3x8 superset horizontal pulls 3x10 35
Seated plate calves 2 plates 3x30
Standing calves 3x30
Sprinter situps/hip ups/side crunchx10 2sets
Band curls 3x20
Hurdle hops 5x3... worked up to a set of 1 at a good height not sure the measure but roughly 2 inches below nipple level
 
6-25-09 Dynamic effort upper body
Speed bench 9x3 175+1 band
Incline DB press 80x16/14/12 superset band pull aparts 3x15
DB toss press 3x7 50
Lateral raises 30 3x15 superset Lying tricep extension 3x10 50
Shrugs 1 plate in each hand 1x50
Dips 1x40
 
6-28-09 Max effort lower body
Rack squats build up to 315x5 with racks at inseam level, 405x2 one rack higher
BB row 3x10 225 superset hip pop 1 plate 3x10
Reverse grip pulldowns 3x11 superset lunges 3x10 50
Russian twist 2x7 superset BB curls 2x15 superset standing calves 2x30
Standing cable crunch 2x7 each side superset DB hammers 2x10 60 superset seated calves 2x15
 
6-29-09 Dynamic effort upper body
Speed bench 10x3 185+1band
Decline DB close grip 100x13/12/11 superset facepulls 3x15
Front plate raise 3x15 superset Incline Tate press 3x10 50
Band pushdown 3x15 10 sec rest

6-30-09 Cardio
3 box hops 4x30 seconds
Tire footwork 4x30 seconds
Keg relay 40 yards down with keg, down/back without 4x60 seconds
Keg pound on tire 4x20 seconds
Shoot basketball, if miss 2 laps around yardx4
 
7-1-09 Dynamic Lower body
DB split squat 3x7 50 superset behind neck pull ups 3x15
Single leg standing calves 3x15
Speed DL 9x3 225+1band doubled
Single leg ball hip pop 2x10 superset Zottman curls 2x10 40/45
Med ball ab circuit
Inclin rows 1 set 50x20
Machine 1 arm curls drop set 3 drops 1 set
Leg press 2 plates each sidex50 1 set
DB shrugs 3x30 80
 
7-3-09 Max effort upper body
Incline 225x5 255x5 275x3 315x3
Incline rear delt raise 3x12 25 superset DB floor press 3x8 100
Band lateral raise 2x10
DB band military 3x15 30+1band tied to both
Dips/pushups continuous 10/1,9/2...1/10

Just an update on the Stoked and Maniac, feeling good on the Stoked, very hormonally charged I will say, recovery is great. Maniac works, period. I was up since Thursday at 0800, didn't sleep all night, and worked out this morning Friday at 0500, took my 1 heaping scoop of Maniac and I had a great workout. Gave me a clean boost of energy and did not keep me up afterwards, slept at about 0900 finally til 1700 no problem.
 
7-6-09 Shoulders, Chest, Triceps
Lateral raises 2x20 20/25 1x10 40
Front raises 2x20 30/35 1x10 55
Machine rears 3x15
DC Bench 275x8/4/3
Machine military press 2x10's 3 sets
Rope pushdown 2x15 superset lying 1 arm extension 2x15 20
Machine dip/decline tricep press 2x15 superset DB Flies 2x8 65
 
7-7-09 Legs, back, biceps
Chin ups 3x15
Wide grip pulldowns 3x15
Incline row 3x15 65
Cable rows 2x10 1x15
DC hack squats 4 plates 10/5/3
DC DB SLDL 100 8/4/3
Seated calves 3x20
Hyperextensions 3x8 1band+45
DB curl rack run 5 reps each 30-50
Band curls 3x15
 
7-8-09 Cardio Abs
5 minutes eliptical superset 5 minutes abs 3 sets

Thanks Crader, the workouts have been going well, my diet has been on point who knew working nights would help my diet. I will try to get some pics up soon to show where I am at.
 
7-10-09 DC Shoulders, Chest, Triceps
7-11-09 DC Back, Legs, Bis
7-13-09 DC Chest, Shoulders, DC Triceps
Face pulls 3x15 superset Lying external rotation 3x15 5
DB upright rows 3x10 40/50/60
Machine incline press stackx7/3/2=12
DB flat bench 75x20
Power press 135 3x7 superset Front plate raise 3x15
Dips bwx25/20 2platesx10/5/3=18
Band tricep pushdown 2 bandsx20
 
7-14-09 DC Legs, Back, Biceps
Machine underhand row 3x15 superset machine overhand row 3x10
Pullups 3x10 superset reverse grip double handle pulldown 3x12
Curl sets 30/35
Reverse curls 3x15 superset BB curls 3x10
1 arm preacher curl 1x15
Lying hamstring curls 7/4/3/1=15
Front squat build up to 315x3 very deep superset Leg press 4 plates per side 1x20
 
7-16-09 Shoulders, Chest, Triceps
Bench 225+1band 4x5 superset Incline flies 4x10 50 continuous
Band pull aparts 3x15 superset floor double plate close grip 3x20
Seated incline shoulder press using leg press machine 40x7/3/2/1
Charles Glass style lateral raises 10 1x20
Machine triceps 1 drop set 12 reps eachx4 drops
Hanging leg raises 2x15 superset ball twists 2x15
Machine body crunch 2x10 superset crunches 2x15
 
7-17-09 Legs, Back, Biceps, Traps
Leg extension 4x12 superset single leg standing curl 4x12 superset machine shrug 4x25
T-Bar rows 25'sx8 8/5/3/2/1
Pulldowns 8/5/3/2
DB pullover 55x20
Curls 1 band +30lb DB each hand 8/4/3/2
Seated Calves 3x15 superset leg press calves 3x15
 
7-20-09 Chest, Shoulders, Triceps
Slight incline DB bench 100x8/4/3/2
Machine chest press 1x20
Iowa's 2x10 superset machine lateral raises 2x10
Rocky press 70 2x7 superset face pulls 2x15
24's 2 sets 90
Band pushdown 2x15 superset 1 arm overhead extension 2x6 40
 
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