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Hateful's journey to being swole jacked

Been busy at the hospital and have not been able to log my workouts, got some good ones in though I've not been slacking don't worry, will continue to log them again starting tomorrow which will be an off day for weights but will be an AM rolling hill run in the snow, unless, there is too much then its eliptical inside, will post following run.
 
1-30-09 Heavy legs, light back and biceps
Squat 315x5, 405x5 60 second rest 455x1, 2 minute rest 225x20
Glute ham 3x7
Box jump 40" 5x3
Incline rows 3x15 60
Chin ups 10,9...2,1 15 seconds rest
Incline curls 3x15 35
Standing calf raises 3x20
BB ab roll 2x8 Plate twist 2x10 Machine crunch 1xfailure

Good day overall, feeling kinda low tonight, think my immune system is down some right now, gonna try to get some good rest tonight and hit it hard tomorrow with a good hurricane day. I am thinking that the hurricane days will now be my dynamic days for the first excercise and then 2 circuits followed by the treadmill work, I wish I could circuit with the treadmill but I'm at cardinal fitness and it would not go over well.
 
Ok decided to take yesterday off to rest up and recover some, today went well because of it.
2-1-09 Hurricane Upper body circuit
3x10 circuit A decline BB bench 245 superset Lateral raises 30/35/40 superset rope extensions
3x10 cricuit B Incline DB bench high, incline, low incline 100 superset plate limo drivers superset lying 1 arm extension 30/35/40
Incline rear delt raise 3x12 25 20 seconds rest
BB double band pushups 3x20 seconds 30 seconds rest
Rocky press 100lb BB 24 seconds
Treadmil 10% incline 2min 3mph, 9mph/9.5/10 20 sec on 40 off 2x's, 2mph 1min walk 1min backwards walk 4x's, 10mph/10.5/11 20 sec on 40 off
 
Today was rough, legs barely dragged me out of the gym, I love it.

2-3-09 Hurricane lower body
Treadmil 10% incline 9mph/10/11 each set was 20 sec on 60 off 3x's each speed
Circuit A Dead curl 135 3x8, Side to side pull up 3x5 each side, Seated DB calves 100 3x20
Circuit B RDL 3x7 225, BB bent over row 225 3x7, DB curl 25 3x15, 1 leg burpee with jump squat 3x5 each leg
Hell set... do not try this at home... Hack squat 6 plates total 6x6 superset band lateralx2, wobble walkx2, diagnol walkx2 6 steps each
DB bent over row 55 1x15
Reverse crunches 3x10 superset static crunch ball lateral dribble 3x20
 
Thanks Crader, looking good yourself.

2-4-08 Upper body
Bench 3x5 275/315/335 2 min rest
Machine military press 3x8 30 seconds rest
Dips 30/26/22 30 seconds rest
Scarecrow 3x12 10/10/12.5
External/internal rotation 10 1x15
BB front raise 3x8 superset DB shrugs 100 3x15
Prone plank knee tuck 2x8
Judo pushups 2x12
Tate press 55 2x10
 
2-6-09 Lower body
Squat 225x10/12/15/20 60 seconds rest
Rack pulls 315 4x5 30 seconds rest
Horizontal pullups 10/15/15 30 seconds rest
1 leg SLDL 50 3x5
Pulldowns 2x20, 1x8
1 leg leg press alternating legs drop set starting with 2 plates each side repsx7/10/12/15
Band buddy curls
Standing calves 3x20
 
2-7-09 Hurricane upper body
Treadmill 10% incline 9mph/10/11 3 times each 30 on 60 off, 20 on 40 off, 10 on, walk 2 min 2mph
Circuit A Pike DB press 2x10 100, L lateral raise 2x10 20, Decline close grip pushups 2x20
Circuit B Rocky press 2x5, plate around the world twist 2x5, Incline press 225 2x5
Upright row 2x20 95
Band tricep pushdown 2x20
Behind back forearms 2x20
Band uppercut 1x15
Plate crunch 20/15/10 10 second rest
Swiss ball twist 10lb med ball
 
2-9-09 Hurricane lower body
Circuit A 3x Front squat 225x5, 1 leg curlx10, DB bent over row 100x12, hammer curls 50x12
Circuit B 4x Leg press left leg, right leg, both x5 each, hip popx10, weighted pull up 45x6, seated calvesx20
Circuit C 3x DB DL 100x7, plate twistx15, cable curlsx10
Circuit D 10x Cardio row machine 60 sec, alternate ball twists, ball crunch, vsit, med ball hammerx10 each no rest
 
2-10-09 Upper body 60 sec rest
Bench 225x19 slow controlled reps
Incline machine press 3x12
Machine military press 3x15
Scarecrows 3x12 12.5
BB shrugs 3x15 315/405/405
Incline plate raise 3x12 30 sec rest
Reverse grip bench 135x15, 155x12 2sets
Machine tricep extension 2x20
Band lateral raise 10 sec alternating each side 3x total
Static core 3x20 prone, right, left side 10 sec rest
 
2-11-09 Cardio
Treadmil 40 minutes moderate intensity
Lower body stretch

Just some cardio today to try and get a little leaner, gonna try and do something everyday even if its just a walk for recovery. Diet has been on point, been doing 1 meal per day no carb, otherwise diet is the same as usual. Post workout shake, for anyone who cares, is as follows: 1 scoop whey, 2 whole eggs, 1.5 cups skim milk, 1 cup oats, 1 banana. Just picked up some stuff from all the whey so will be adding milk protein isolate and waxy maize starch to the plan.
 
2-12-09 Lower body 60 sec rest
DB split squat 4x7 40/50/60/70
Glute ham 4x8
Standing calves 4x20 superset band lateral walk 2x10 yards/ backwards zig zag 2x10 yards
Machine pulldowns 4x15
Speed row with hold at top 4x10 135
Band 1 arm row 4x10 continuous
Hack squat 4x10 superset cambered bar curls 4x12
1 arm machine curls 4x15 continuous

2-13-09 Hurricane upper body
Treadmill 10% grade each x2 9/10/11/12 20sec on, 40sec off... tough on last sets
Circuit Ax2x12 pike DB press 100, L lateral raise 15, decline pushups, incline shrug 50
Circuit Bx2x7 Incline press 225, plate around the world, Rocky press
Circuit Cx3x12 floor tate's 50, rope tricep extension
Machine flies 1x30, face pulls 1x30, plate pinch x4
 
2-14-09 Cardio
20 minutes eliptical HR 130-150 with mouth peice focusing on breathing

Ok was really bored tonight so I decided to watch some man vs. wild and do some cardio, and since I don't have a date tonight I used my mouth peice for some added punishment, I'm a fiend for operant conditioning, but thats another story. Tomorrow is hurricane lower and I can't wait, its gonna be a tough one.
 
2-15-09 Hurricane lower
Circuit Ax2 Hang cleans 225x5, pullupsx10, machine curlsx12, seated calvesx20, standing cable crunchx15
Circuit Bx2 Ball hamstring curlx7, hip popx7, BB reverse grip row 225x7, incline curls 45x7, seated calvesx20, plate twistx15
Circuit Cx2 Double band squatx10, hanging leg liftsx10, drop rows 8x15
Cardio: 3 hours in the pit at the Mudvayne show :head::head::head::head:

2-16-09 upper body
Close grip bench 4x7 225/245/255/275
Standing DB military 3x12 55/60/65
Swiss ball pike press 12/15/15
Dips 2 sets of 15 with 12 kettle bell, 10 no weight
Incline rear delts 3x15 15
Upright rows 2x15
Machine incline 45 reps 30 sec rest 4 sets total
Incline fly 50 2x15
 
2-18-09 Lower body 60 sec rest
Overhead squat 3x15 bar/85/85
Single arm cambered bar row 3x8 110
Pullups 3x12 various grips
Leg press 3x20 3plates/4/5 each side
2 up 1 down leg curls 2x5
Single leg SLDL 2x750/60
Seated hammer curls strict 2x8 60
Iso DB curl 5 sec each 2 sets in/out/in/out
Single leg jump squat overhead weight 25 1 setx5 each leg
Horizontal pullups 3x15 25 on chest
 
2-19-08 Hurricane upper body
Circuit Ax3x10 Standing BB military 135, face pulls, DB floor press 100, cable tricep reverse/regular grip
Circuit Bx3 Plate Iowa's 12 reps, pushupsxfailure
Circuit Cx2 Plate decline situpsx10, DB boxer speed twistx20
Treadmill 10sec on 30 off 9mphx3/10x3/11x3/12x3
Band punch 2x20
 
2-20-09 Cardio
Eliptical 20 minutes hr 140's

2-21-09 Hurricane Lower
Row machine 90 secs superset med ball abx15 10 sets total no rest between sets
Circuit Ax2 Hang cleans x10 185, bent over BB rows x20 110, reverse grip curls x15, Sumo single DB DL x10 100
Circuit Bx3 Goodmorning x9 95, jump squat x9 95, 1 arm pullup x3, behind back pulldowns x10
Calf marathon
Band curls superset band calves 4x20
 
2-22-09 Upper body
Incline bench 4x5 225/245/265/275
Swiss ball bench 3x8 100
Machine flies 3x30
Rack run side raise 8 reps each 20-40
Rack run front raise 8 reps each 20-40
Rear delt machine 3x20
Standing crunch 3x15 superset DB side bend 3x15
DB shrug holds 4x20 sec
Laying DB extension 3x15 superset machine extension 3x15

Good workouts lately, been feeling the cardio increase not as winded anymore. I have been researching Tabata intervals and may switch for about 3-4 weeks and give that a try just as a shock to my body, only hard part is need someone to time the workouts or get one of those interval timers. Hopefully start that Tuesday, tomorrow will be 20 minutes eliptical in the morning.
 
Ok started Tabata intervals, feeling good, very tough workouts, getting the hang of it, weight selection is a little tricky, trying to choose roughly 50% or my 8RM right now.

All Tabata intervals are 8sets of 20 sec on with 10sec off, 2-4min off between excercises
2-24-09 Chest, ABs
Pushups...very hard
Incline machine bench 1 plate...very tough
DB bench 30x6 sets, 40x2 sets...too easy went up in weight, will increase next time
Decline cable fly
reverse crunch
crunch

2-25-09 Legs, Calves
Squat 185...will increase by about 5-10lbs next time, hard to time without partner had to look down every couple of reps
Leg press 4 plates...tough but its leg press so I got through
Leg curls 80...wow cramped in calves and hams but worked
Leg extension 70...tough but could do more weight, will increase next time
standing calves...very hard dropped weight twice
seated calves...did not drop weight but reps dropped significantly
 
2-26-09 Shoulders, Traps
Smith machine military 1 platex3sets, 35x5 sets
Smith machine upright row 25
DB Lateral raise 20...easy will increase to 25 next week
Incline DB rear Delt 20x2sets, 15x6sets...may do machine next week
BB shrugs 185
DB shrugs 60
 
2-27-09 Back, Abs
Bent over rows 135...weight was good, grip fails before back however
Pulldowns 100...should increase next time, grip failed as well
Cable rows vbar 85...increase weight next time, got significantly more reps than any other lift
Straight arm pulldowns 50...increase, weight was right for this time
Machine crunch...tough
Bar twist...might do plate twist next time instead
 
2-28-09 Arms
BB curl 65...will increase next time
DB incline curl 25...may go up to 30's
Hammer curls 30...increase to 35 next time
Skull crushers 60...increase next time
Cable extension 50...increase speed next time
Overhead DB extension 55...good weight
Reverse forearm curls 12.5...started with bar then 15 then 12.5 really hard
Forearm curls bar...good weight
 
3-3-09 Chest, Abs
Pushups-6
Incline 135-4
DB bench 40-7
Decline cable flies-6
Reverse crunch-10
Crunch-12

3-4-09 Legs, calves
Front squat 95-4
Leg press 4 plates-5
Ham curls-5
Leg extension-5
Standing calves-8
Seated plate calves-15

3-5-09 Shoulders, Traps
Smith military press 35-4
Smith upright row 30-6
Lateral raise 30-5
Machine rear delts-6
BB shrugs 225-5
DB shrugs 60-7

3-6-09 Back, Abs
BB row 135-5
Lat pulldown 120-5
Seated cable row 100-7
Straight arm pulldowns 57.5-7
Machine crunch-7
Plate twist-8

Tough week, arms tomorrow, I'm picking up on the Tabata more, did some reading so I am recording after the weight the number after the - is the lowest number of reps achieved on a set, goal will be to get those up of course, total number of reps should be recorded as well but just too hard to keep track of by myself, if I recruit a member to the pain club I will have them do it, but for now its all me.
 
3-7-09 Arms
BB curl 85-5
DB incline curl 25-6
Hammer curls 35-6
Skull crushers 60-7
Cable extension 8
Overhead DB extension 50-6
Reverse forearm curls 10-9
Forearm curls 25's-12
 
3-10-09 Chest, abs
Pushups-6
Incline 135-5
DB bench 50-6
Decline cable flies-7
Reverse crunch-10
Crunch-12

Good workout today, I may start to include some light cardio twice weekly to keep the furnace burning, diet has been on point, weighed in at 221 this morning after my workout.
 
3-11-09 Legs, calves
Front squat 135-4
Leg press 4 plates-6
Ham curls-5
Leg extension-6
Standing plate calves- 2 plates held to chest-9
Seated plate calves-2 plates 20
 
3-12-09 Shoulders, Traps
DB military press 40-5
Smith upright row 35-6
Front plate raise-6
Band pull apart-8
Plate shrugs-15
Med ball star 2min, med ball around the world 2min, 1min continuous 1 arm med ball overhead throw
 
3-13-09 Back, Abs
BB row 135-6
Lat pulldown 120-6
Seated cable row 120-6
Straight arm rope pulldowns 50-6
Medball crunch-15
Plate twist-10
 
3-14-09 Arms superset 4 min cardio alternating incline walk or eliptical for rest periods
BB curl 90-6
DB incline curl 30-6
Hammer curls 35-8
Overhead DB extension 60-5
Cable extension-8
Skull crushers 70-6
 
3-17-09 Chest, abs treadmil and eliptical 4 minutes between sets instead of rest
Pushups-6
Incline machine-5
DB bench 50-7
Machine flies-7
Reverse crunch-10
Crunch-15
 
3-18-09 Shoulders, Traps
Standing DB military 40-6
BB upright rows 75-6
DB laterals 30-7
Band pull aparts-7
Plate DL with shrug-9
BB/DB shrugs 225-55 split half set

3-19-09 Back
Double arm plate row-7
Lat pulldown 120-7
Seated cable row 120-8
BB decline pull over 60-7
 
3-20-09 Legs, Calves, death
Jump squat 95-6
Hack squat 2plates per side-4
Leg extension-6
Good morning 95-4
Seated calves 2 plates-15
Standing calves-8

Nearly puked twice during this workout, it was awesome. Very tough, gonna do arms Tabata style tomorrow then go back to a more traditional style but may try to involve some Tabata either as a warmup or finisher, also going to do some heavy bag work in the 20 sec burst range.
 
3-23-09 1 min rest
3x Down and back milk crate hop superset 20 keg pushups
3x Keg side lungex10 superset jump ropex100 turns
3x Heavy bag squatx10 superset heavy bag pullthroughsx10
3x Single arm band curlsx15 superset single arm band tricep pushdownx15 superset band lateral raisex15
3x Band seated row
3x Heavy bag turns

Decided to use this week as a deload somewhat, going to do MWF fullbody days then next week will go back into my warrior workouts.
 
3-25-09 Full body
Squat 225x10, 315x10, 405x3 drop set 315x3 drop 225x6, 135x10...quads cramped bad on 405 hence the 3 reps and drop set
Bench 225x5, 275x5, 315x3 drops 225x5 drop 135x10...figured stick to the drop set scheme from squats
Pullups 15, 11, 10
Standing DB military 3x7 60/70/75
DB curls 40x10, 45x10, 50x8
Incline Tate press 50x10, 55x10, 60x8
Seated med ball twists 2x15, Widow Maker abs 2x10, Swiss ball high crunch 2x10

Good day overall, body felt strong but lots of cramping/massive pump from the other days workout. Will do one more full body day friday then start back up the following Monday or Tuesday.
 
3-27-09 Full body
3 way raises 2x7 20
DB shrugs 2x20 100
DB SLDL 2x10 80
Incline DB row 2x15 50
Curl machine 2x13
Rope triceps 2x13
1 leg leg press 2x10
Slight incline DB bench 2 sets 3x7's 50...7reps each flies/palms in press/regular press
Stair climber 10 minutes
Floor abs
 
3-29-09 Upper body
Bench 3x20 135/185/225...last set rest pause 12/5/3
Incline DB bench 3x10 80/90/100
Speed band BB pushups 3x15
Weighted pullups 4x6 45
1 arm row 3x12 100
Dips 3x20
Lying tricep extension 70x7 1 set, 50x10 2 sets
Med ball abs

3-30-09 Lower body hurricane
DL 135x10 225x7 315x5 365x5 415x3...2min rest
Circuit Ax2 1 leg RDL'sx5 50, Thrustersx10 50, DB shrugx20 100, Hammer curlsx10 50, plate raisex10
Circuit Bx2 Smith 1 leg squatx7, machine curlsx10, Rocky pressx10 80, Calf raise standingx20, calf raise seatedx20
Treadmil 10% 9mphx30sec on 60 sec off 3 sets

Felt dead on the treadmil today, heavy DL did me in, will push cardio more but today was drained barely could stand after, great workout.
 
Did you ever start doing MMA? You seemed to have lightened your workouts some. Are you focusing more on endurance?
 
Just doing a little MMA for now, getting situated since I graduated and now am full time in the hospital with 12 hours shifts, but getting back to normal now, wanted to focus and endurance and give my joints a much needed rest, 5 years of college football wiped me out, will start to get back heavy and hard soon, thanks for the comment Jas
 
4-1-09 Dynamic Upper
Speed bench 10x3 225
Pushups 21's superset Hanging pullsx15 superset Body extensionx15 3 sets
Lat pulldowns 3x11 superset cable tricep pushdown 3x15
Incline DB press 1 set 80x16
V-Bar pullups 1setx16
Machine tricep press 1setx20
Treadmil 10% 9x3/10x3/11x3 15sec on, 35sec off

4-2-09 Dynamic Lower
Speed box squat 10x3 315
Glute hams 3x8
Seated DB clean and press 55 3x7 superset facepulls 3x15 superset DB shrug hold 3x20 sec 100
1 leg leg press 3x10 2 plates superset Lateral raise 3x15 30
Seated BB curls 80 4x15 superset plate crunch 4x15

4-3-09 Abs, stretch
Floor routine abs
Stretching
 
4-5-09 Max effort upper
10 min treadmil 10% 3mph warmup
Floor rack press 135x10 225x7 275x5 315x4 335x1...doing these on floor was very difficult, never realized how much core helps in bench before
DB press low, regular, high incline 80x16/12/12
BB row reverse grip 225x12/11/10
Weighted pullups 50 4x6
JM press 135 4x10
Machine crunch 3x10
 
Random181 said:
Man after me own heart there XD, good luck with your training man ill be watching how your doing :)
Click to expand...

Thanks random, gotta love a good leg day, speaking of which...

4-6-09 Max effort lower
Snatch grip DL 135x10 225x7 315x5 405x4 455x1...last set was easy but I was on a time crunch so didn't go up
DB lunge 50 3x7 superset limo drivers 3x7 superset 2up1down leg curls 3x7 superset DB rears 3x20 15
Seated rack military press 135x10 185x7 205x5 superset calves 3x20
Rowing machine 30 sec on burst superset band curlsxfailure 5 sets
 
4-8-09 Dynamic effort upper
Lat pulldowns 4x15
Decline speed bench 10x3 225 superst decline situps
Behind back shrugs 4x15 225 superset multi angle flies 4x6x6's 40
Incline BB bench 225 3x7 superset incline DB row 60 3x8
Skullcrushers 3x15 80 superset double plate floor press 3x20
Treadmil 10% 20 minutes random sprints, walking, and jog
 
Ok had a solid workout today, will do arms from now on day after dynamic lower as well as cardio, and cut out arms from the regular workouts.

4-9-09 Dynamic effort lower
Jump squat 135 10x3
BB Military standing strict 135 4x10 superset DB lateral 30 4x10
1 leg SLDL 50 3x7 superset explosive step up 3x5
Scarecrows 5 4x15 superset seated calves 4x20
Med ball abs
1 arm DB toss press 50x8
 
4-10-09 Arms, cardio
DB curls 25x20, 30x15, 35x12, 40x10
1 arm machine curls 8/10/15
BB curl 80 2x12
1 arm lying extension 20x20, 25x15, 30x12, 35x10
Cable pushdown 8/10/15
Med ball close grip pushups 2x12
Eliptical 20 mins 275kcal burned
 
Ok Happy Easter, having said that the gym was closed, so I decided to do a pseudo strongman max upper day today, did 2 sets til failure of each, and also got video, day went as follows.

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Very Rocky IV! Awesome workout.

Mozilla/5.0 (Windows; U; Windows NT 5.1; en-US; rv:1.9.0.8) Gecko/2009032609 Firefox/3.0.8
 
Thanks Jas, if I only had someone to video todays workout...

4-13-09 Max Effort Lower Body
Squat 315 mountain set 1,2,...8,7...1 22 minutes
Good morning 135 2x7 superset L-Lateral raises 20 2x12
GHR holds 2x5 superset Wide grip upright row 2x8 135
External rotation 5 2x15 superset seated calves 2x20
Standing calves 2x20 superset DB shrugs 2x20 100
Seated DB clean and press 2x6 60
10 minutes cardio: Various abs circuit with bosu ball burpees and jogging in place and 10lb DB punches

Todays workout was killer, been a long time since I've done mountain sets and I remember why, work is going to be fun tomorrow, not. Could barely get up the stairs to my room, once again I love it.
 
4-15-09 Dynamic Effort Upper Body
Incline speed bench 185 9x3 315x5...felt great on this set just kept pumping
Swiss ball DB bench 80 16/15
Incline DB 75x8 drop set where angle was dropped 3 times
Band pushups drop sets 2xfailure
Chin ups 1,2,3...10 rest 20 seconds before each set
DB row 100 10/12...not til failure just for a pump
Double band row 2x15
BB row 185 2x15
Pulldowns 2x8/6
Treadmil intervals 15 minutes
 
4-16-09 Dynamic Lower Body
3x5 135 Hang snatch superset clean and press superset front squat
Front BB raise 3x10 superset DB SLDL 100 3x10 superset plate around the world 3x5 superset split jump squat 30 3x5
Hell set hack squat 3 plates per side 6 reps each drop
Inverted pushups 1x8
Rocky press 110 1xfailure
Single leg plate calves 2x20/15
Seated DB calves 100 2x20/15
 
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