TimberLakers' H-Drol Beatdown

Saturday - "Shoulder Day"

Started off the day nice and early with a taped mitt workout with my boxing coach. He's starting a school in Manhattan, and is putting together some film for a website and youtube blitz. Felt awesome this morning, even though my nastiest combos weren't on film, but felt great nonetheless. About an hour plus of cardio - sweat like a motherf*cker.

Went to the gym later that day for my actual weight workout - here's how it went down:

DB Military Press
12*45
12*50
8*60

BB Shrug
15*135
15*185
12*225
12*275
6*315 :aargh: <--- Yo, I don't know what got into me, but I was like WTF - throw another on...
35*135 <--- Something is wrong with me...

Snatch and Press
12*100
12*110
10*120

Lateral Arm Raises
3*12*15 (sets / reps / weight)

Front Plate Raises
3*10*35

DB Shrug
15*90
12*100
12*100

Weighted Punches (5lb)
100 Jabs
100 Cross
50 Jab, Cross, L Hook
50 R Hook
100 Shoeshine

So thats the end of my workout, but not really. My fridge broke as I was trying to defrost it (with a hammer). So I had to go buy a new one and carry all 100 pounds of it 6 blocks in NYC and up 5 flights of stairs to my apartment. I am so busted up. Tomorrow is a chest day, but I can already tell my shoulders are on fire.

I need some suggestions from you guys on how to break out my days. I'm not liking having my back and shoulders days adjacent due to the similar fatigue of some of my excercises. Right now I'm running a 4 day split with one day of rest approximately every 5 to 6 days. Running now at BACK / SHOULDER / CHEST/ LEGS... The legs day is crucial because it gives my entire upper body a break, but having back shoulder and chest on consecutive days just seems to beat the sh*t out of my body to a point where I don't have enough time to recouperate.

Oh, Garrett... Guess who got their Nolv today?
 
TimberLakers said:
Saturday - "Shoulder Day"

Started off the day nice and early with a taped mitt workout with my boxing coach. He's starting a school in Manhattan, and is putting together some film for a website and youtube blitz. Felt awesome this morning, even though my nastiest combos weren't on film, but felt great nonetheless. About an hour plus of cardio - sweat like a motherf*cker.

Went to the gym later that day for my actual weight workout - here's how it went down:

DB Military Press
12*45
12*50
8*60

BB Shrug
15*135
15*185
12*225
12*275
6*315 :aargh: <--- Yo, I don't know what got into me, but I was like WTF - throw another on...
35*135 <--- Something is wrong with me...

Snatch and Press
12*100
12*110
10*120

Lateral Arm Raises
3*12*15 (sets / reps / weight)

Front Plate Raises
3*10*35

DB Shrug
15*90
12*100
12*100

Weighted Punches (5lb)
100 Jabs
100 Cross
50 Jab, Cross, L Hook
50 R Hook
100 Shoeshine

So thats the end of my workout, but not really. My fridge broke as I was trying to defrost it (with a hammer). So I had to go buy a new one and carry all 100 pounds of it 6 blocks in NYC and up 5 flights of stairs to my apartment. I am so busted up. Tomorrow is a chest day, but I can already tell my shoulders are on fire.

I need some suggestions from you guys on how to break out my days. I'm not liking having my back and shoulders days adjacent due to the similar fatigue of some of my excercises. Right now I'm running a 4 day split with one day of rest approximately every 5 to 6 days. Running now at BACK / SHOULDER / CHEST/ LEGS... The legs day is crucial because it gives my entire upper body a break, but having back shoulder and chest on consecutive days just seems to beat the sh*t out of my body to a point where I don't have enough time to recouperate.

Oh, Garrett... Guess who got their Nolv today?
Click to expand...

Tomarrow should be an ice chest day! ;)

F*CK YEA BRUDDA!!! July 14th HERE WE COME!!!!! :aargh::aargh::aargh::aargh::aargh::aargh::aargh::aargh:
 
Sunday "Chest Day"

I woke up at 2:00 PM this morning - which is great. I definitely needed the rest - even though I'll be screwed trying to get to bed tonight. A couple buddies dragged me out last night to jump around Manhattan. Had a good time - no booze or anything - and we ended up going to the Hustler club to see some ho-bags. I really am not a huge fan of strip clubs, but it was a decent time. I got 2 beers and a bottle of water for me and my buddies, and it was 26 bucks. I gave her 40 - and that ho-bag didn't give me change. She's lucky I was sore already. Before I went out, I had a nice size dinner, and 2 servings of NitroCore 24 so I could get some sustained protein. I find that a problem when I go out with buddies - I come home after not drinking enough - and no food for that time, and I'm dehydrated and about 3 pounds under what I should be. This worked out great - chugged some casein and went to bed.

Anyway, I felt pretty good on the walk to the gym. Pumped up, pretty angry - but it faded when I got there for awhile. I had a decent headache (I think I need to lay off the SuperPump for awhile)... But I got pretty into it as the workout went on.

Chest Press:
15*135
12*185
10*205
6*220
8*135

DB Press:
12*50
12*50
15*45

Weighted Dips (35lb Plate):
10 Reps
8 Reps
6 Reps

Cable Flies:
20*20 (per arm)
15*25
20*20
20*20

I was planning on doing incline flies or press with DB, but I thought better of it with my traps and shoulders being as blown up as they are. No need to overtax. Going to have a nice solid leg day tomorrow, then an hour of boxing on Tuesday around 1PM... Then hopefully take Tuesday night off - so I can give my upper body 2 full days of rest (minus the boxing)... As you can see, I kept it pretty light today... I'm planning on doing something similar on cycle. Pick a comfortable weight that I can max at 6 to 7 reps, then work on that until I can go 12 before I move up. I want to gain some quality weight, but I also want to make sure my body continues to train towards sustained muscle energy instead of brute strength.
 
TimberLakers said:
Sunday "Chest Day"

I woke up at 2:00 PM this morning - which is great. I definitely needed the rest - even though I'll be screwed trying to get to bed tonight. A couple buddies dragged me out last night to jump around Manhattan. Had a good time - no booze or anything - and we ended up going to the Hustler club to see some ho-bags. I really am not a huge fan of strip clubs, but it was a decent time. I got 2 beers and a bottle of water for me and my buddies, and it was 26 bucks. I gave her 40 - and that ho-bag didn't give me change. She's lucky I was sore already. Before I went out, I had a nice size dinner, and 2 servings of NitroCore 24 so I could get some sustained protein. I find that a problem when I go out with buddies - I come home after not drinking enough - and no food for that time, and I'm dehydrated and about 3 pounds under what I should be. This worked out great - chugged some casein and went to bed.

Anyway, I felt pretty good on the walk to the gym. Pumped up, pretty angry - but it faded when I got there for awhile. I had a decent headache (I think I need to lay off the SuperPump for awhile)... But I got pretty into it as the workout went on.

Chest Press:
15*135
12*185
10*205
6*220
8*135

DB Press:
12*50
12*50
15*45

Weighted Dips (35lb Plate):
10 Reps
8 Reps
6 Reps

Cable Flies:
20*20 (per arm)
15*25
20*20
20*20

I was planning on doing incline flies or press with DB, but I thought better of it with my traps and shoulders being as blown up as they are. No need to overtax. Going to have a nice solid leg day tomorrow, then an hour of boxing on Tuesday around 1PM... Then hopefully take Tuesday night off - so I can give my upper body 2 full days of rest (minus the boxing)... As you can see, I kept it pretty light today... I'm planning on doing something similar on cycle. Pick a comfortable weight that I can max at 6 to 7 reps, then work on that until I can go 12 before I move up. I want to gain some quality weight, but I also want to make sure my body continues to train towards sustained muscle energy instead of brute strength.
Click to expand...

That's a good plan, Timber. You'll find your strength going up pretty rapidly, I think, and people in their first few cycles have a tendancy to forget that their joints, tendons and ligaments don't acclimate themselves to the new weight as quickly.
 
ThisGuy2 said:
That's a good plan, Timber. You'll find your strength going up pretty rapidly, I think, and people in their first few cycles have a tendancy to forget that their joints, tendons and ligaments don't acclimate themselves to the new weight as quickly.
Click to expand...

Thanks for your bid of confidence dude. I think its good to keep in mind that my goals are much different than most of the traditional BBers on this board - being that I'm only about 10 pounds away from my ideal weight, and muscle endurance is key.

I can't wait for this cycle, but at the same time, I'm really looking forward to a few months down the line when I can pull back on the cals, and get back in some nasty cardio and get shredded at a higher weight.
 
TimberLakers said:
I need some suggestions from you guys on how to break out my days. I'm not liking having my back and shoulders days adjacent due to the similar fatigue of some of my excercises. Right now I'm running a 4 day split with one day of rest approximately every 5 to 6 days. Running now at BACK / SHOULDER / CHEST/ LEGS... The legs day is crucial because it gives my entire upper body a break, but having back shoulder and chest on consecutive days just seems to beat the sh*t out of my body to a point where I don't have enough time to recouperate.
Click to expand...


a routine that has always been great to me is..

Monday - chest/tris
Tuesday - back/bis
Wedensday - legs
Thurday - shoulders
Friday - bis/tris
off
off
 
TimberLakers said:
I'm really looking forward to a few months down the line when I can pull back on the cals, and get back in some nasty cardio and get shredded at a higher weight.
Click to expand...

I already had plenty of respect for you, man, but this right here definitely increased it. I can honestly say I've never spoken those words in my life! But I know I gotta do what I gotta do.
 
ThisGuy2 said:
I already had plenty of respect for you, man, but this right here definitely increased it. I can honestly say I've never spoken those words in my life! But I know I gotta do what I gotta do.
Click to expand...

I appreciate that man.

You know where to come to if you ever want to do a non-stim cut... Sh*t, with all you guys in cali, we should meet up at the beach and do some sprints and mitt work. That would be nasty.
 
I'm looking forward to a few months down the line when I can run my Pplex and gain some more!!! :twisted:
 
TimberLakers said:
I appreciate that man.

You know where to come to if you ever want to do a non-stim cut... Sh*t, with all you guys in cali, we should meet up at the beach and do some sprints and mitt work. That would be nasty.
Click to expand...

Hahahaha, so who is apollo and who is rocky for the beach sprints?
 
nosnmiveins said:
a routine that has always been great to me is..

Monday - chest/tris
Tuesday - back/bis
Wedensday - legs
Thurday - shoulders
Friday - bis/tris
off
off
Click to expand...

Good idea - I like the back to back chest and back... That way I wont have to much competing muscle - then spacing out with a leg day. I can't do a full day of arms though, they blow up too fast... I usually throw them in with legs.
 
TimberLakers said:
Good idea - I like the back to back chest and back... That way I wont have to much competing muscle - then spacing out with a leg day. I can't do a full day of arms though, they blow up too fast... I usually throw them in with legs.
Click to expand...

On max effort bench day I do Lat pulldowns between bench sets, instead of just resting between sets, this prevents muscle fatigue in your chest. I always look for a push to do between pull sets and inverse is also true.
 
watsup guys i havent been around i was down the shore for a week not really been on here so i just read all ur posts since page 1 ... YOU ARE 1 FUNNY MOTHA****A ! Once I started working out with my girl (which was a mistake... didn't get a good workout for about 3 months

thats GREATTTTTTTTT LMAOOOOOOOO

my gurl trys to come to the gym with me i shot that down INSTANTLY !
 
THEGEEZ said:
watsup guys i havent been around i was down the shore for a week not really been on here so i just read all ur posts since page 1 ... YOU ARE 1 FUNNY MOTHA****A ! Once I started working out with my girl (which was a mistake... didn't get a good workout for about 3 months

thats GREATTTTTTTTT LMAOOOOOOOO

my gurl trys to come to the gym with me i shot that down INSTANTLY !
Click to expand...


I loooooove girls - don't get me wrong... but all they do at the gym is get in my way, or distract me. Unless its cardio time, then I'm all up for some tight booties in those freakin yoga pants. *hit, its going to be a mess when I'm on DTH and I get the cheeseburger balls.
 
TimberLakers said:
I loooooove girls - don't get me wrong... but all they do at the gym is get in my way, or distract me. Unless its cardio time, then I'm all up for some tight booties in those freakin yoga pants. *hit, its going to be a mess when I'm on DTH and I get the cheeseburger balls.
Click to expand...

I feel ya bro's, when I am throwing heavy weights around, I don't need no b!tches around. That's why I go to a hard core gym, it ain't nuthin' but dudes, and damn sure ain't no faggots......

If I need to see asses, I do like my boy T-Lake, except I will go down to the damn La Fitness and walk on the gerbil wheel.....
 
Monday - "Legs and Arms"

So today was the start of my split innovation. I've decided to work arms in after my leg workout... workout took forever - almost 90 minutes... Which I try to avoid. Most of it was due to the NY FatAzzSyndrome. People go out all weekend, eat like *hit, drink, hoes get slammed hard, then they all want to go to the gym on Monday ONLY... So you have these trainers hogging the power racks when I'm trying to sneak in for 4 sets of squats, AND THEY HOLD THE THINGS WHILE THEY DO LAME AS* "CIRCUITS" with their clients..

Ok, calm down Timber....

Ok...

BB Squats:
15*135
8*185
6*185
6*185
10*135

Standing Calf Rasies: Weight Set to "7" out of "14" - I think they are 20 pound plates??
18 reps
18 reps
15 reps
12 reps

Leg Extensions:
12*100
12*100
8*100

Leg Curls:
12*100
12*100
10*100

Biceps:
3 sets of 21's with 20lbs (DB)
3 sets of 15 Hammercurls with 20lbs (DB)

Triceps:
DB French press / wrist pronation (love these)
3*12*25

Single Pullet Rope Tricep Pull Down Extensions:
I think "supersets" ? Started at 40 to failure, 30 to failure, 20 to failure, 10 to failure - 3 Times

Pretty solid workout... This is the first time I've concentrated on my arms in awhile, as I usually avoid aside from supporting muscle excercises. Tend to blow up too fast. I should be ok if I keep it light.
 
heavies said:
I feel ya bro's, when I am throwing heavy weights around, I don't need no b!tches around. That's why I go to a hard core gym, it ain't nuthin' but dudes, and damn sure ain't no faggots......

If I need to see asses, I do like my boy T-Lake, except I will go down to the damn La Fitness and walk on the gerbil wheel.....
Click to expand...

Fortunately, for every homo at my gym, there's at least 2 smokin hot ladies.
 
TimberLakers said:
Good idea - I like the back to back chest and back... That way I wont have to much competing muscle - then spacing out with a leg day. I can't do a full day of arms though, they blow up too fast... I usually throw them in with legs.
Click to expand...

They blow up too fast... lmao... what are these "blown up" guns measuring in at? You scared of rolling on dubs? ;)
 
heavies said:
I feel ya bro's, when I am throwing heavy weights around, I don't need no b!tches around. That's why I go to a hard core gym, it ain't nuthin' but dudes, and damn sure ain't no faggots......

If I need to see asses, I do like my boy T-Lake, except I will go down to the damn La Fitness and walk on the gerbil wheel.....
Click to expand...

You are freaking awesome dude. I like how my gym is set up. Free weights downstairs, machines and cardio upstairs. There is a balcony for the girls to watch from as they do the stairclimber and eliptical. I kinda like looking up from the bench press and seeing a row of hotties watching you... far enough that you arn't tempted to get up and talk, close enough you know which one to pick up on when you are done!
 
I know where you guys are coming from. I work out at home now mostly (I have everything I need--machines and free weights) or a local hardcore gym with very few machines but loads of free weights. A power-lifter's paradise kinda place. But I had a free 1 week pass to the Powerhouse Gym in my town. Man I about killed my fukkin' self showin' out for all the local stripper beeyatches up in there!:fool2: I used more weight than ever before though. Albeit with less than perfect form! I prefer working out alone at home now, because I get all freaky when lifting. I'll be yellin', cussin', growlin', and snarlin' the whole fukkin' time!:aargh: I'm in the zone with nothing or no one to distract me. It's a very spiritual thing for me!!:box: THE THUNDERGOD:hammer:
 
thundergod said:
I know where you guys are coming from. I work out at home now mostly (I have everything I need--machines and free weights) or a local hardcore gym with very few machines but loads of free weights. A power-lifter's paradise kinda place. But I had a free 1 week pass to the Powerhouse Gym in my town. Man I about killed my fukkin' self showin' out for all the local stripper beeyatches up in there!:fool2: I used more weight than ever before though. Albeit with less than perfect form! I prefer working out alone at home now, because I get all freaky when lifting. I'll be yellin', cussin', growlin', and snarlin' the whole fukkin' time!:aargh: I'm in the zone with nothing or no one to distract me. It's a very spiritual thing for me!!:box: THE THUNDERGOD:hammer:
Click to expand...


You sir, are a maniac... I love it.

On the other hand, I need to find this other gym with all the stripper byaches.
 
thundergod said:
I know where you guys are coming from. I work out at home now mostly (I have everything I need--machines and free weights) or a local hardcore gym with very few machines but loads of free weights. A power-lifter's paradise kinda place. But I had a free 1 week pass to the Powerhouse Gym in my town. Man I about killed my fukkin' self showin' out for all the local stripper beeyatches up in there!:fool2: I used more weight than ever before though. Albeit with less than perfect form! I prefer working out alone at home now, because I get all freaky when lifting. I'll be yellin', cussin', growlin', and snarlin' the whole fukkin' time!:aargh: I'm in the zone with nothing or no one to distract me. It's a very spiritual thing for me!!:box: THE THUNDERGOD:hammer:
Click to expand...

I'm the same way dude... I talk to myself and cuss up a storm. People look at me sooo funny and are like... "who is this guy saying 'light weight' to?" hahahaha

Whatever bro, when you can pick up dumbbells in the triple digits, you are probably gonna yell to move that sh*t around. If you can't pick those up... then you have no place telling me not to be loud and crude! I wish I had the money for a home gym... but I would never get a spot, and I would probably work out my biceps and chest like 15 times a week lol!
 
thundergod said:
I know where you guys are coming from. I work out at home now mostly (I have everything I need--machines and free weights) or a local hardcore gym with very few machines but loads of free weights. A power-lifter's paradise kinda place. But I had a free 1 week pass to the Powerhouse Gym in my town. Man I about killed my fukkin' self showin' out for all the local stripper beeyatches up in there!:fool2: I used more weight than ever before though. Albeit with less than perfect form! I prefer working out alone at home now, because I get all freaky when lifting. I'll be yellin', cussin', growlin', and snarlin' the whole fukkin' time!:aargh: I'm in the zone with nothing or no one to distract me. It's a very spiritual thing for me!!:box: THE THUNDERGOD:hammer:
Click to expand...

stripper beeyatches will do that to you every time!
 
TimberLakers said:
Just got all my support supps today, which is weird because they mailed them yesterday...

This place rocks.
Click to expand...
Are you talking about NutraPlanet? Yeah, they fukkin' rule dude!! I place an order and 2 days later it's in my mailbox!! THE THUNDERGOD:hammer:
 
thundergod said:
Are you talking about NutraPlanet? Yeah, they fukkin' rule dude!! I place an order and 2 days later it's in my mailbox!! THE THUNDERGOD:hammer:
Click to expand...

You live further south than me I take it?

I like NP a lot, but they didn't have what I needed this time around... :sad:

I'm trying to see how much I can fit into a wrap downstairs at our cafeteria calories wise for the upcoming cycle... The guys looked at me like I'm a complete hog.

Wheat Wrap, triple roast turkey, 4 strips of bacon, 3 slices of pepperjack cheese, lettuce, and mustard... This thing is a monster, they could hardly close it.
 
Timber, what day are you on on the H-drol ? Any effects seen yet ? (I hope I'm not totally lost, and you did indeed start the H-drol already . . )
 
thundergod said:
Are you talking about NutraPlanet? Yeah, they fukkin' rule dude!! I place an order and 2 days later it's in my mailbox!! THE THUNDERGOD:hammer:
Click to expand...

:frustrate: why isn't NP on the west coast dammit! It takes around a week to get to my house. I'm still loyal though. Just gotta plan ahead!
 
heavies said:
I feel ya bro's, when I am throwing heavy weights around, I don't need no b!tches around. That's why I go to a hard core gym, it ain't nuthin' but dudes, and damn sure ain't no faggots......

If I need to see asses, I do like my boy T-Lake, except I will go down to the damn La Fitness and walk on the gerbil wheel.....
Click to expand...

For real my gym's fcuking hardcore too bro. Kinda sucks sometimes though. I get sick of roided out *******s walking around strutting there sh1t.
A hot piece once in a while would be nice. (On the other hand those roided out *******s are all my friends and I'm just as bad or worse than most of them LMAO......:)
 
BlackSheep said:
For real my gym's fcuking hardcore too bro. Kinda sucks sometimes though. I get sick of roided out *******s walking around strutting there sh1t.
A hot piece once in a while would be nice. (On the other hand those roided out *******s are all my friends and I'm just as bad or worse than most of them LMAO......:)
Click to expand...


Just think about the chaos that will come when your one of the roided out dudes.....
 
Back Day

Gentlemen... after a day off from any gym activities, I went back at it tonight. I received my WMS in the mail yesterday - and you have no idea how hard it was for me to avoid going to the gym last night... but I was sore everywhere... Needed that day off.

I redid my 4-day split to be Back / Chest / Shoulders / Legs... going well so far - we'll see how the shoulder day feels near the end. I plan on keeping this split constant throughout the cycle, and taking rest days off as needed (maximum of one per week)... As mentioned before - cardio will consist of boxing on Tuesday's and Thursdays, and the occasional Saturday as well.

Pull up / Lat Pull Down Superset:
12 Pullups / 15*90 Pull Down
9 / 12*90
6 / 10*90
12*90 (Extra Pull Downs.

DB Rows:
3*12*75

Bent Over Back Extensions
3*15*5

Lat Push Downs:
15*30
10*40
12*30

Bent Over BB Rows:
15*125
12*145
8*165
12*125

T Bar Close Grip:
15*90
12*135
10*115

Roman Chair (BW+20)
3*25

You guys think this is a good back day as is? Any adjustments?
 
TimberLakers said:
Back Day

Gentlemen... after a day off from any gym activities, I went back at it tonight. I received my WMS in the mail yesterday - and you have no idea how hard it was for me to avoid going to the gym last night... but I was sore everywhere... Needed that day off.

I redid my 4-day split to be Back / Chest / Shoulders / Legs... going well so far - we'll see how the shoulder day feels near the end. I plan on keeping this split constant throughout the cycle, and taking rest days off as needed (maximum of one per week)... As mentioned before - cardio will consist of boxing on Tuesday's and Thursdays, and the occasional Saturday as well.

Pull up / Lat Pull Down Superset:
12 Pullups / 15*90 Pull Down
9 / 12*90
6 / 10*90
12*90 (Extra Pull Downs.

DB Rows:
3*12*75

Bent Over Back Extensions
3*15*5

Lat Push Downs:
15*30
10*40
12*30

Bent Over BB Rows:
15*125
12*145
8*165
12*125

T Bar Close Grip:
15*90
12*135
10*115

Roman Chair (BW+20)
3*25

You guys think this is a good back day as is? Any adjustments?
Click to expand...

Volume is pretty high... but I am guilty of that too. I might just switch the tbar and the bent barbells e/o week, instead of both in one week. I would throw the Barbell rows right after the lat pulldowns... get wide foo!
 
TimberLakers said:
Back Day

Gentlemen... after a day off from any gym activities, I went back at it tonight. I received my WMS in the mail yesterday - and you have no idea how hard it was for me to avoid going to the gym last night... but I was sore everywhere... Needed that day off.

I redid my 4-day split to be Back / Chest / Shoulders / Legs... going well so far - we'll see how the shoulder day feels near the end. I plan on keeping this split constant throughout the cycle, and taking rest days off as needed (maximum of one per week)... As mentioned before - cardio will consist of boxing on Tuesday's and Thursdays, and the occasional Saturday as well.

Pull up / Lat Pull Down Superset:
12 Pullups / 15*90 Pull Down
9 / 12*90
6 / 10*90
12*90 (Extra Pull Downs.

DB Rows:
3*12*75

Bent Over Back Extensions
3*15*5

Lat Push Downs:
15*30
10*40
12*30

Bent Over BB Rows:
15*125
12*145
8*165
12*125

T Bar Close Grip:
15*90
12*135
10*115

Roman Chair (BW+20)
3*25

You guys think this is a good back day as is? Any adjustments?
Click to expand...

If your back don't grow on that prog. you might need to fight yourself...
 
heavies said:
if you're catholic you could take them to the priest and have him give them to you instead of the bread.....
Click to expand...

I'm what you would call agnostic... How about I crush em up and snort them off a hookers nipple?

... not that I would do something like that.
 
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