David Hardy's Training Journal

[DAVIDHARDY]

Ok, so I was retarded and asked Steve to lock my old journal instead of just renaming it. Turns out, once it's locked, the key is also broken off in the lock. Oh well, I like a fresh new journal.

[Shadow]

I popped your journal cherry. Teehee!

[DAVIDHARDY]

0745- 6 raw eggs, 32g lipotropic, tsp cod liver oil
1000- 225g raw bottom round, 28g pecans
1230- 6 raw eggs, 32g lipotropic
1350-1440 train ASGT, AP, I-GH-1, GHenerate, 20g BCEAA prior
HS Shoulder press 90x10 180x10 270x8 320x5/6
Arnold press 90x5/4
Cable upright row 295x6/6
reverse cable crossover 100x6 110x6
seated DB lateral raise 60x7/6
db front raise 50x6/6
lying incline db lateral raise 40x 6/5
Reverse HS shoulder press 180x8 230x8 Just sit facing the pad and it hits the shoulders differently. It's pretty challenging
Postal, 20g bceaa PWO
1500- 60g honey comb, 1c milk, 65g lipotropic
1800- 275g rare ribeye, 1c rice
1915- 6 raw eggs, 32g lipotropic
2230- 6 raw eggs, 32g lipotropic
GHenerate prior to bed

[DAVIDHARDY]

I popped your journal cherry. Teehee!


Spank you very much

[DAVIDHARDY]

0615- 10g bceaa
0630- 6 raw eggs, 32g lipotropic
0845- 225g raw bottom round, 28g pecans, 5g fish oil
1115- 225g raw bottom round, 28g pecans
1330- 6 raw eggs, 32g lipotropic
1630- 225g raw bottom round, 28g almonds, tsp clo
1855- 2000 Train ASGT, AP, GHenerate, I-GH-1, 20G bceaa prior
CGBP- 135X10 225X10 275X7 315X4
Preachers 75x10 125x5/4
Incline rope pressdowns 150x10 170x8 190x6
incline db curls 55x6/5
decline nosebreakers 145x6/5
db hammer curls, not coming across the body 65x6/6
bicep curl machine, 1 arm tricep extensions 170x8/7 weird exercise that my training partner suggested. I really liked it. Just stand facing the machine, place your elbow where it would sit normally when doing the curl, grab the handle on the side you are pressing with and extend it like a leaning cable extension.
tricep pressdown dip machine flipped the handles from out to in with no rest for 2 sets 285x10 out, 8 in 285 for 10 out, 250 for 5 in
Postal, 20g bceaa PWO
2015- 65g lipotropic, 60g honey comb, 1c milk
2130- 165g cb, 42g almonds
GHenerate prior to bed

Just one carb meal since I got out of the gym so late.

[DAVIDHARDY]

Favorite training day.
0530- 6 raw eggs, 32g lipotropic
0745- 225g raw bottom round, 28g pecans
1000- 165g cb, 28g pecans, 5g fo
1200- 6 raw eggs, 32g lipotropic
1400- 225g top round, 28g almonds, tsp clo
1600- 6 raw eggs, 32g lipotropic
1800-1920 train ASGT, AP, I-GH-1, GHenerate, 20g bceaa prior
leg extensions 190x10 250x10 290x15/15
seated leg curl 170x10 210x10 270x6/6
Front squats 225x6 315x6/5 I love these
SLDL 275x6/6 Went down since I haven't done these in a while. I was neglecting heavy ham work for 3 weeks when I was trying to train for a powerlifting meet that I decided not to do.
old school hacks 405x6 455x5 little weak on these since I havent done them in a while. I forgot just how awkward of a move this is.
db lunges 115x5/5
kneeling leg curl 130x6/5
postal, 20g bceaa PWO
1935- 60g cocoa pebbles, 1c milk, 65g lipotropic
2100- 100g spaghetti, 165g cb
GHenerate prior to bed

I ate that last carb meal really late, but i had to have the glycogen refilled since I had to run in the morning. That run was fun on the legs that took this punishment lol.

[robert da strongman]

A mod should be unable to unlock it....

anyway good stuff maynerd

[BEAST MODE]

Did you decide not to do the meet because of your singlet? I miss you.

[DAVIDHARDY]

A mod should be unable to unlock it....

anyway good stuff maynerd

Oh well, it's just as easy to make a new one lol.


Did you decide not to do the meet because of your singlet? I miss you.

Lol, I bought the singlet for our dress up parties late at night, the powerlifting meet was just a cover up. Well, I guess that cat's out of the bag now! I came to the conclusion sitting at a bodybuilding show this past weekend. I was watching the show and I kept getting pissed, because there were guys up on stage that had absolutely no business being up there. Not even a "This is my 1st show" excuse would have saved these guys. They were terrible! So I said to myself, "Self, you aren't a powerlifter, so you are going to be that guy on the 11th of September". Am I strong? Of course I am compared to "normal" people, I'm even strong for a natural bodybuilder in my opinion, but at my weight, I'm nothing as a powerlifter. I don't do things like this for the fun of it(don't get me wrong, I have a lot of fun doing this), I do these kinds of things to be competitive, and I don't think that I'd be competitive enough to be on a powerlifting stage, so I backed out.

[Gerb]

Ok, so I was retarded and asked Steve to lock my old journal instead of just renaming it. Turns out, once it's locked, the key is also broken off in the lock. Oh well, I like a fresh new journal.


it aint locked:dunno:

[robert da strongman]

it aint locked:dunno:

shhhh...he is a bomb monkey. they aren't the brightest.

[Gerb]

ok, my bad, I locked both but only unlocked the 911. now both are unlocked, I can merge this journal into one of those and rename or merge all or lock... whatever you want.... my sole purpose on RX is to serve David Hardy.

[DAVIDHARDY]

it aint locked:dunno:
Lol oh well. It said "closed" instead of "post reply" yesterday, so I created this new one.

[robert da strongman]

ok, my bad, I locked both but only unlocked the 911. now both are unlocked, I can merge this journal into one of those and rename or merge all or lock... whatever you want.... my sole purpose on RX is to service David Hardy.



you give reach arounds too?

[BEAST MODE]

I'd like to sign up for one.

[Gerb]

only to airmen, never marines, you marines are filthy

[Gerb]

Hardy is so gay his journal couldn't make it past one page without reach around talk

[Gerb]

that is actually a sign of an outstanding dudebro

[BEAST MODE]

Hardy is so gay his journal couldn't make it past one page without reach around talk

I think that's a reflection of all our gayness combined...not just Hardy, although he is the most gay.

[robert da strongman]

only to airmen, never marines, you marines are filthy

cuz we usually are sticking our dicks in some army rangers ass just to shut them up...foul filthy disease ridden creatures

[robert da strongman]

that is actually a sign of an outstanding dudebro

he takes it like a champ

[DAVIDHARDY]

Not that there's anything wrong with being ghey...Thank you for your service , Steve...the true thanks will come later this evening...

If you want to merge them, you can, but I don't care either way.

lol@ bomb monkey. The other day I was telling one of the other SSgts that we could train a monkey to do our job and that I felt so unchallenged. So, I started a couple of online classes so I feel like I actually use my brain every day.

["Rodz"]

Favorite training day.
0530- 6 raw eggs, 32g lipotropic
0745- 225g raw bottom round, 28g pecans
1000- 165g cb, 28g pecans, 5g fo
1200- 6 raw eggs, 32g lipotropic
1400- 225g top round, 28g almonds, tsp clo
1600- 6 raw eggs, 32g lipotropic
1800-1920 train ASGT, AP, I-GH-1, GHenerate, 20g bceaa prior
leg extensions 190x10 250x10 290x15/15
seated leg curl 170x10 210x10 270x6/6
Front squats 225x6 315x6/5 I love these
SLDL 275x6/6 Went down since I haven't done these in a while. I was neglecting heavy ham work for 3 weeks when I was trying to train for a powerlifting meet that I decided not to do.
old school hacks 405x6 455x5 little weak on these since I havent done them in a while. I forgot just how awkward of a move this is.
db lunges 115x5/5
kneeling leg curl 130x6/5
postal, 20g bceaa PWO
1935- 60g cocoa pebbles, 1c milk, 65g lipotropic
2100- 100g spaghetti, 165g cb
GHenerate prior to bed

I ate that last carb meal really late, but i had to have the glycogen refilled since I had to run in the morning. That run was fun on the legs that took this punishment lol.

Nice weight you're moving on those extentions and curls, how your wheels feelin today?

[DAVIDHARDY]

Nice weight you're moving on those extentions and curls, how your wheels feelin today?


They're fine surprisingly.

[BEAST MODE]

Because I rubbed them nice and deep like.

[DAVIDHARDY]

Because I rubbed them nice and deep like.


You have that special touch. I miss it already.

[BEAST MODE]

I know you do sweetie...be patient.

[DAVIDHARDY]

crazy volume for me today. Had a great workout, but I was DONE at the end.
0530- 6eggs, 32g lipotropic
0800- 225g raw top round, 28g pecans, tsp clo
1030- 6eggs, 32g lipotropic
1245- 225g raw eye of round, 28g pecans, 5g fo
1545- 6eggs, 32g lipotropic
1715-1855 train ASGT, AP, I-GH-1, GHenerate prior
flat bench 135x10 225x10 335x5 315x4 335x3
db flat bench 120x6/6
machine flys 250x10 270x10 290x8
incline barbell 245x5/4 265x3
incline db press 115x5/4
low cable crossover 70x8/8/7
decline barbell press 275x5
high cable crossover 100x10/10
postal, 40g bceaa PWO
1930- 60g cocoa pebbles, 1c milk, 65g lipotropic
2100- 200g london broil, 28g almonds
GHenerate prior to bed

[DAVIDHARDY]

Damn good back workout. Hit a PR...I love training on a diet void of all carbs pre workout and crushing big numbers day after day, totally debunking the carbs are needed to train hard myth.
0530- 6 raw eggs, 32g lipotropic
0730- 225g raw top round, 28g pecans
0930- 225g raw eye of round
1145- 6 raw eggs, 32g lipotropic
1330- 6 raw eggs, 32g lipotropic
1455-1620 train ASGT, AP, I-GH-1, GHenerate prior
rack pulls 315x10 405x10 495x10 585x8 725x4 PR
wide chins drop set 40lb/no weight 6/5 5/4
bent barbell row 275x6 295x5
narrow pulldowns 295x6/6
hs low row 360x6 410x5
stiff arm pulldowns 200x6/6
shrug thing 630x10 720x8
medium grip HS pulldown 230x6/6
1 arm DB row 125x6/6
only used straps for the rack pulls after 405. Everything else was raw dawg!
1700- 60g corn pops, 1c milk, 65g lipotropic
1730- 225g raw top round, 28g almonds, tsp clo
1945- 6 raw eggs, 32g lipotropic
2230- steak, chicken breast, broccoli, caesar salad @ applebees

Had a massive feeding day and I believe the caloric surplus led to me having more strength than usual. 24 eggs and 2 lbs of beef makes me a happy camper!

[DAVIDHARDY]

0920- 6 raw eggs, 32g lipotropic
1055-1215 train ASGT, AP, I-GH-1, GHenerate, 20g bceaa prior
leg extension 190x15 230x15 290x15/15
seated leg curl 150x15 210x10 270x6/6
v-squat 450x8 500x6
sumo leg press 900x10 1080x8 1260x6
db lunges 115x6/6
kneeling leg curl 130x6/5
squats 315x6/6
calves
postal, 20g bceaa PWO
1245- 60g corn pops, 1c milk, 65g lipotropic
1415- 6 raw eggs, 32g lipotropic, 60g oats
1700- 200g chicken breast, 1c jasmine, tbsp butter, 5g fo
1830- 200g chicken breast, 1c jasmine, tbsp butter, tsp cod liver oil
2030- 65g lipotropic, popcorn, mangasm while watching the expendables
2230- 6 raw eggs, 32g lipotropic
GHenerate prior to bed

refeed day; rice was pretty tasty after not having it for weeks.

[robert da strongman]

how is the raw eating going?

[DAVIDHARDY]

how is the raw eating going?


Just fine. It's normal for me now. Sometimes I don't have time to cut it up and portin it out, so I just eat ore chicken on those days or more raw eggs. I don't even use lemon juice anymore, I just put heinz 57 or A1 on it. It's not really that big of a change. I think it's more mental than anything.

[BEAST MODE]

Excellent job on that rack pull PR! 725 feels good, doesn't it? 750 made me feel like a fucking beast! You're good for 800 easy.

[DAVIDHARDY]

Excellent job on that rack pull PR! 725 feels good, doesn't it? 750 made me feel like a fucking beast! You're good for 800 easy.


I felt like I could have went up some more, but my training partner was just pulling 4 plates, so I didn't want to seem like a dick. He kick's my arse on chest though, so it works itself out. He has the RAW record of 420 in the 198 class in South Carolina. He pressed 420 twice the last time we did chest, so I know he has more in him.

Is it weird that I can do really heavy rowing and rack pulling, but I suck at chins? Look at those pathetic numbers. I struggle doing 10-12 wide chins for sustained sets, but I can rack pull over 700?

[BEAST MODE]

I'm the same way bro. If I'm around 180-190 I can get about 12-15 wg chins for 3 sets or so, but once I get up around 200 or heavier, I can't do them. I'm closing in on 190 fast so I think I'm gonna start adding them back into the routine.

[DAVIDHARDY]

I'm the same way bro. If I'm around 180-190 I can get about 12-15 wg chins for 3 sets or so, but once I get up around 200 or heavier, I can't do them. I'm closing in on 190 fast so I think I'm gonna start adding them back into the routine.


It's weird, because I go over to the pulldown machine and do the stack and pin a 45, but I suck at chins. I guess the knee pad makes that much difference. I like doing pulldowns anyway, but my partner wanted to do chins, so I didn't mind at all. Makes me feel like a freakin pussy though lol.

[BEAST MODE]

I'd be curious to see how many you could get if you were 190ish.

[DAVIDHARDY]

I'd be curious to see how many you could get if you were 190ish.


It's gonna be a while before I weigh that much again.

[BEAST MODE]

What weight class are you hoping to be in at your next show?

[DAVIDHARDY]

I'll be a light heavy again. I hope to weigh 185-189. 189 and up is a heavyweight.

[Shadow]

It's gonna be a while before I weigh that much again.

What do you weigh now?

[DAVIDHARDY]

What do you weigh now?


215 at the moment. Last year when I started cutting, I was the same weight, but my waist was 35.5, not 33.5, and I had legs, not quads lol. I think I can pull off the weight gain since I don't have as much fat to lose.

[DAVIDHARDY]

Military press 135x10 185x10 205x5/5 pretty weak with this lift
HS Shoulder press 320x5/4
No support db press 65x8 75x5
db front grip overhand grip/hammer grip superset 40x6/6 40x6/6
bent lateral raise 50x8/8
cable upright row drop set 250x8 200x6 150x6
bahind back cable shrug 97.5 each side 12/12/12

[DAVIDHARDY]

Preachers 75x10 95x10 115x6/5
decline nosebreakers 95x10 115x10 145x5/4
incline db curls 55x6/5
plate loded dip 270x8 320x8 360x8
incline v-bar pressdowns 250x6/6
alternating db curl 50x8 60x6
1 arm seated OH db extension 80x6/6
barbell curl 115x7/5
reverse grip pressdowns 250x6/5
db hammers 65x6/6

[DAVIDHARDY]

leg extension 190x15 250x15 290x15/15
seated leg curl 170x12 210x10 270x6/6
v-squat 450x7/6
kneeling leg curl 130x6/5
1 leg press 360x6/6
lying 1 leg curl 75x5/4
15 min stairmaster

[DAVIDHARDY]

incline db press 75x10 85x10 105x8/7
hs wide chest 410x8/8
incline db flys 70x8/7
flat db press 115x4 105x8
15 min stairmaster hiit

[DAVIDHARDY]

bent barbell row 135x10 185x10 275x8/8
wide chins 10/8
hs low row 410x6 360x8
medium grip chins 8/7
t-bar row 180x8/8
hs pulldown 230x8/7
1 arm db row 125x8/8
shrug thing 630x12 720x8
1.5 mile treadmill run
Workout done without straps:)

[DAVIDHARDY]

leg extension 170x15 230x15 290x15/15
seated leg curl 170x12 210x10 270x6/6
SLDL 275x8/8
old school hacks 455x8/7
lying leg curl 70x6/5
barbell lunges 225x6/6
kneeling leg curl 115x8/7
1-leg press 360x8 450x5

[Gerb]

215 at the moment. Last year when I started cutting, I was the same weight, but my waist was 35.5, not 33.5, and I had legs, not quads lol. I think I can pull off the weight gain since I don't have as much fat to lose.

you aren't far off at all if you think you can get on stage at 189. I hope to have a good solid clean bulk like you did next year so when I do lean out again, I aint dropping 60lbs again ... but I do love to eat!:yep:

[BEAST MODE]

Damn, who are you, Ronnie Coleman? 225 lunges?

[robert da strongman]

jeebus..what are they feeding you in the AF chow halls?

[DAVIDHARDY]

you aren't far off at all if you think you can get on stage at 189. I hope to have a good solid clean bulk like you did next year so when I do lean out again, I aint dropping 60lbs again ... but I do love to eat!:yep:

You know how it is; I'll probably wind up a few pounds lighter than that. I hope to just lose about a pound a week and be ready early, but who knows until it really comes down to it. It will be 26 lbs coming down from 215. Last time I lost 37 when it was all said and done.


Damn, who are you, Ronnie Coleman? 225 lunges?


I love the weighted klunges. It's hard getting that weight in place to to them. I like doing them with DBs better, but I had just done back the day before, and my traps wouldn't have held up too well with DBs.

[BEAST MODE]

I did walking db lunges to end my leg day on Sunday...almost fell a few times my legs were so dead.

[DAVIDHARDY]

That's when you know it's working. People look at me like I'm crazy when I take the big dumbbells away from the benches lol. They tell me I work my legs too hard...no such thing!

[BEAST MODE]

Nope...not at all. Steve just sent me my new leg routine...less than half of what I've been doing but apparently my legs are a strong point so I think I'll be fine. I have faith in what coach prescribes.

[DAVIDHARDY]

jeebus..what are they feeding you in the AF chow halls?


Excuse me, it is now politically correct to call them dining facilities lol. I can't stand that crap they call food in there. Last time I went in for breakfast, they told me I could only get two eggs. I just left and haven't went back since then. Too bad I have to deal with their rations for 4 months; guess I'll be drinking a lot of powder.

[robert da strongman]

Excuse me, it is now politically correct to call them dining facilities lol. I can't stand that crap they call food in there. Last time I went in for breakfast, they told me I could only get two eggs. I just left and haven't went back since then. Too bad I have to deal with their rations for 4 months; guess I'll be drinking a lot of powder.

haha..dining facilities...i remember seeing meat delivered to the chow halls. most of the chicken was grade d. prisoners get better grade food.

[DAVIDHARDY]

haha..dining facilities...i remember seeing meat delivered to the chow halls. most of the chicken was grade d. prisoners get better grade food.


I can't believe the crap that they subject our younger Airmen to eat. I remember those days, but I didn't know any better back then.

[Diabetic Muscle]

Hey Hardy I'm interested in that singlet if you want to get rid of it.

[robert da strongman]

I can't believe the crap that they subject our younger Airmen to eat. I remember those days, but I didn't know any better back then.

i would have rather eaten MRE's than chow hall food.
lucky me i lived off base

[DAVIDHARDY]

Hey Hardy I'm interested in that singlet if you want to get rid of it.

Ok, just send me your address on facebook. It's free.99


i would have rather eaten MRE's than chow hall food.
lucky me i lived off base


One of the perks of being married when you first come in. Poor single guys are stuck in the dormitory for 3 years nowadays.

[robert da strongman]

i hear ya...got married right after my schooling.

[DAVIDHARDY]

0515- 6 raw eggs, 32g lipotropic
0815- 225g raw steak, 28g pecans, 5g fo
1100- 6 raw eggs, 32g lipotropic
1315- 225g raw steak, 28g pecans
1600- 165g chicken, 100g whole grain pasta, 1/4c alfredo sauce
1745-1845 train ASGT, AP, I-GH-1, GHenerate prior
db shoulder press 65x10 75x10 90x8 100x5
db lateral raise 60x8/8
reverse cable crossover 110x7/7
cable upright row 295x7/6
standing push press 135x8 185x5/4 135x8
lying incline lateral raise 40x6/6
SS FST-7 Machine latera raise 170x10/10 155x10/8 140x10/9/10
SS FST-7 Reverse pec deck 200x12/10/10/8 185x10/9 170x10
postal, 40g bceaa PWO
1930- 165g chicken, 100g pasta, 1/4 c afredo sauce
GHenerate prior to bed

[DAVIDHARDY]

0415- 6 eggs, 32g lipotropic, 60g oats
0500-0600 high intensity PT stuff
0700- 165g chicken, 28g pecans, 5g fo
0900- 6 eggs, 32g lipotropic
1130- 225g raw steak, 28g pecans
1400- 225g raw steak, 28g pecans
1615- 165g chicken, 100g pasta, 1/4c alfredo sauce
1800-1915 train ASGT, AP, I-GH-1, GHenerate prior
1 arm pressdown 60x12 70x12 80x9/9
preachers 75x10/10 95x10/7 inside/outside grip alternation
skull crushers 115x11/8/9/7 outside/inside grip alternation
cable 2 arm curl 42.5 a side 10/9/10 outside/inside alternation
plate loaded dip 270x15 320x12
hammer curl 70x10/8 60x10/8 straight out/across body alternation
rope pressdown 150x10 130x8
Lee's DB 18's 30x6/6 25x6 25x6/6 15x6 you hold one arm in the palm up position at 90 degrees and do 6 reps, swap and do it 3 times each arm; that is one set. Lee is my training partner that came up with this malarkey, so I named it Lee db 18's lol.
Postal, 40g bceaa PWO
1930- 60g capn crunch, 50g lipotropic, 1c milk
2030- 6 eggs, 32g lipotropic
ghENERATE PRIOR TO BED

I focused on slowing down the reps and squeezing today. I'm going to start doing this with higher reps for my arms and possibly quads to get them to respond better. I might even train my biceps every other arm day to let my triceps catch up to them.

[Shadow]

DB 18's?

[Mr.Bones]

Looking strong Hardy, but I missed why your eatting all raw?

[Bona fide]

0415- 6 eggs, 32g lipotropic, 60g oats
0500-0600 high intensity PT stuff
0700- 165g chicken, 28g pecans, 5g fo
0900- 6 eggs, 32g lipotropic
1130- 225g raw steak, 28g pecans
1400- 225g raw steak, 28g pecans
1615- 165g chicken, 100g pasta, 1/4c alfredo sauce
1800-1915 train ASGT, AP, I-GH-1, GHenerate prior
1 arm pressdown 60x12 70x12 80x9/9
preachers 75x10/10 95x10/7 inside/outside grip alternation
skull crushers 115x11/8/9/7 outside/inside grip alternation
cable 2 arm curl 42.5 a side 10/9/10 outside/inside alternation
plate loaded dip 270x15 320x12
hammer curl 70x10/8 60x10/8 straight out/across body alternation
rope pressdown 150x10 130x8
Lee's DB 18's 30x6/6 25x6 25x6/6 15x6 you hold one arm in the palm up position at 90 degrees and do 6 reps, swap and do it 3 times each arm; that is one set. Lee is my training partner that came up with this malarkey, so I named it Lee db 18's lol.
Postal, 40g bceaa PWO
1930- 60g capn crunch, 50g lipotropic, 1c milk
2030- 6 eggs, 32g lipotropic
ghENERATE PRIOR TO BED

I focused on slowing down the reps and squeezing today. I'm going to start doing this with higher reps for my arms and possibly quads to get them to respond better. I might even train my biceps every other arm day to let my triceps catch up to them.

Dave..i know you probably gave an explanation before, but why no PB in your diet. I have done similar diets except with natty pb instead of nuts sometimes...mainly just because its cheaper.

way to go man..you are making GREAT progress

[DAVIDHARDY]

DB 18's?

It's a pain in the ass and makes you feel like a little female dog.


Looking strong Hardy, but I missed why your eatting all raw?

Easier on the digestive system and I get all of my nutrients instead of cooking them out. I'll be eating all cooked of a few months when I deploy, but when I get back, I'm going raw again.


Dave..i know you probably gave an explanation before, but why no PB in your diet. I have done similar diets except with natty pb instead of nuts sometimes...mainly just because its cheaper.

way to go man..you are making GREAT progress

Monounsaturated fats...peanut butter is a terrible source, but pecans are the cheapest nut with the greatest concentration of MUFAs. I also eat almonds occasionally.

[Gerb]

I love me some MUFAs!!!!

[Bona fide]

It's a pain in the ass and makes you feel like a little female dog.



Easier on the digestive system and I get all of my nutrients instead of cooking them out. I'll be eating all cooked of a few months when I deploy, but when I get back, I'm going raw again.



Monounsaturated fats...peanut butter is a terrible source, but pecans are the cheapest nut with the greatest concentration of MUFAs. I also eat almonds occasionally.

Thanks bro..im gunna give it a try!

[Shadow]

It's a pain in the ass and makes you feel like a little female dog.

LOL. That still doesn't explain what they are.

[DAVIDHARDY]

LOL. That still doesn't explain what they are.


Oh, I kinda explained it in the post. You take a pair of dumbbells and hold one arm at 90 and do 6 reps with the other arm. When you are finished with the 6 reps, hold that arm at 90 and do 6 with the other arm. Do 3 sets of 6 for each arm without stopping. That is one set.

[Shadow]

Oh, I kinda explained it in the post. You take a pair of dumbbells and hold one arm at 90 and do 6 reps with the other arm. When you are finished with the 6 reps, hold that arm at 90 and do 6 with the other arm. Do 3 sets of 6 for each arm without stopping. That is one set.

Ow.

[fltallpaul]

You have big Mus Kels....yes that is funny!

[DAVIDHARDY]

You have big Mus Kels....yes that is funny!


Are you mocking me? Are you calling me small? I had to go all woman on you there lol.

[Gerb]

I was talking to J:

Me: Hey, my buddy eats all his meat Raw now?
J: Why? (shock and horror across her face) What is the matter with him?
Me: I don't know, don't yell at me, he thinks it's fine, says it's easier I think?
J: Fine??? He doesn't eat Raw chicken does he !!!!
Me: I don't know, I think so.
J: Well he won't think it's too fine when he has butt worms!!!!
Me: Honey, let's change the subject.

[BEAST MODE]

lol @ butt worms

[DAVIDHARDY]

I was talking to J:

Me: Hey, my buddy eats all his meat Raw now?
J: Why? (shock and horror across her face) What is the matter with him?
Me: I don't know, don't yell at me, he thinks it's fine, says it's easier I think?
J: Fine??? He doesn't eat Raw chicken does he !!!!
Me: I don't know, I think so.
J: Well he won't think it's too fine when he has butt worms!!!!
Me: Honey, let's change the subject.


1- You don't have buddies.
2- I'm just playing; I love you.
3- You should have seen the look on my commander's face when I told him I prefer to eat my food raw lol.
4- Eating raw is a little easier, but the reason I'm trying it is to see how my body responds to it. I have better energy and am more regular, even without eating much fiber at all.
5- Hell no to chicken.
6- No butt worms yet, but you can take a look next time you're in there...
7- What did you change the subject to?
8- I might start numbering all of my posts now; it accents the points.

[Gerb]

1- You don't have buddies.
2- I'm just playing; I love you.
3- You should have seen the look on my commander's face when I told him I prefer to eat my food raw lol.
4- Eating raw is a little easier, but the reason I'm trying it is to see how my body responds to it. I have better energy and am more regular, even without eating much fiber at all.
5- Hell no to chicken.
6- No butt worms yet, but you can take a look next time you're in there...
7- What did you change the subject to?
8- I might start numbering all of my posts now; it accents the points.

1. true, I have dudebros, my bad, but my wife has boobies which sounds similar to buddies and I consider her boobies my buddies
2. forever and ever amen
3. what is the commanders name
4. very interesting, i'd have the green apple spatters
5. misunderstanding on my part
6. see above
7. her boobies
8. great idea
9. i out accented you

[DAVIDHARDY]

1. true, I have dudebros, my bad, but my wife has boobies which sounds similar to buddies and I consider her boobies my buddies
2. forever and ever amen
3. what is the commanders name
4. very interesting, i'd have the green apple spatters
5. misunderstanding on my part
6. see above
7. her boobies
8. great idea
9. i out accented you

1- boobies are buddies; I digress.
2- I have nothing
3- Maj Darden
4- Rich might like that on his ches
5- You better get it right!
6- at least you're not a stalker
7- buddies?
8- it's the only kind I have
9- No
10- you
11- didn't
12- !

[DAVIDHARDY]

Well, time for me to resurrect this old thing. The time off from the gym was nice, but I am here now and might as well get myself into a routine. I get to go in 6 hours later today than normal, so I'm going to train before work instead of after, because I'm sure I'll be dead then from jetlag catching back up. Freaking took 22 hours to get here with just 3 1/2 of it being layovers. I'm stiff as a board from sitting in that dern seat for so long lol. Legs in about an hour!

[Mr.Bones]

Did you get deployed???????

[DAVIDHARDY]

Yeah; just a 4 monther to Qatar. Not a bad base at all, but it sure does suck not having everything that you're used to. It's pretty nice having a 24/7 chow hall and not having to cook anything for myself.

[robert da strongman]

enjoy the sun and sand

[Mr.Bones]

Are you a combat MOS or no?

[DAVIDHARDY]

enjoy the sun and sand

lol, yeah when we were coming in for the landing it was pretty depressing only seeing tan on the ground and no green grass. I don't think there's a single tree on this entire base. On a positive note, it's 0130 and I'm sitting outside on the internet. It's like 85 right now. Feels pretty good. Only thing that could make it better would be if the humidity was gone.

[robert da strongman]

i remember that feeling in Kuwait

[Mr.Bones]

What's kuwait like? I'm getting deployed there

[DAVIDHARDY]

Are you a combat MOS or no?


iNDIRECTLY. i'M AN ammo TROOP, SO i BUILD THE POUNDERS THAT kill the bastards. Stupid caps lock got stuck lol.

[Mr.Bones]

Oh I see.

I've also heard that ammo guys are exposed to dangerous chemicals also because it is on the ammo or so I hear

[DAVIDHARDY]

Oh I see.

I've also heard that ammo guys are exposed to dangerous chemicals also because it is on the ammo or so I hear

Yeah, it depends on what you have. You don't want to go touching some of the stuff barehanded, or you'll get the worst headache of your life. It's all breathable. You only have to worry about it if it's on fire. Thank God we're a safety oriented career field lol.

[DAVIDHARDY]

Just got done skyping the lovely lady in my avatar. Time to go take my preworkout supps and deskroy legs.

[BEAST MODE]

Deskroy dem bitches, foo! sssssiiiiiiittttttt....

[Gerb]

Just got done skyping the lovely lady in my avatar. Time to go take my preworkout supps and deskroy legs.

I think I might go "skyp" my lovely lady tonight myself:yep:

[GENESIS]

Just got done skyping the lovely lady in my avatar. Time to go take my preworkout supps and deskroy legs.

If she doesnt do strip shows, your getting Jipped.

[BEAST MODE]

Don't worry man, if she leaves him hangin, he knows he can skype w/ me and I'll strip for him. No homo.

[SwoleChamp]

Hey man hows your training going?

[DAVIDHARDY]

Hey man hows your training going?


It's going good, man. I'm able to get in some good workouts with this little crowded gym. They have DBs to 140, so that's sweet and it's got a little hardcore feel to it. They have chalk in there and minimal machines, so I'm doing a lot with barbells and dumbbells. I like not training with much machines anyway, but it makes it a little tough to do hams 100% every time with the lower back being strained that much. It has it's pros and cons, so I can't complain. How have you been?

[Diabetic Muscle]

Glad to see you are doing good over there. Take care man.

[DAVIDHARDY]

Glad to see you are doing good over there. Take care man.


Where are my crotch shots?

[Gerb]

It's going good, man. I'm able to get in some good workouts with this little crowded gym. They have DBs to 140, so that's sweet and it's got a little hardcore feel to it. They have chalk in there and minimal machines, so I'm doing a lot with barbells and dumbbells. I like not training with much machines anyway, but it makes it a little tough to do hams 100% every time with the lower back being strained that much. It has it's pros and cons, so I can't complain. How have you been?

wait till you start doing bb hacks in that bitch, it is going to get a real hardcore feel to it!

[DAVIDHARDY]

wait till you start doing bb hacks in that bitch, it is going to get a real hardcore feel to it!


Nice Avi; I just got done messing with some bombs. I was doing the hacks the other day and it drew a crowd lol. It's funny, because I was just doing them and not yelling and crap. The guys I work with were saying how they figured I'd be a meathead weight slamming screaming in the gym lol. I was just doing 455. I'm going for 495 for 6-8 before I leave here.

[Curt James]

^^^:bowdown:

Hacks are murder. You move some insane weights, Hardy.

[DAVIDHARDY]

I think I have to start watching out with the heavy weights. I saw Layne Norton's contest pics, and he was shredded, but I think the heavy lifting has done bad things for his physique. He has a blocky waist, and I don't want that since I'm fairly narrow up top. I'm not knocking Layne, but he does have an insane deadlift and squats really heavy. I might be moving my training style to more reps with the big lifts just to keep my waist tight. First, I'm going to get 495 for reps on the barbell hack squat lol.

[SwoleChamp]

It's going good, man. I'm able to get in some good workouts with this little crowded gym. They have DBs to 140, so that's sweet and it's got a little hardcore feel to it. They have chalk in there and minimal machines, so I'm doing a lot with barbells and dumbbells. I like not training with much machines anyway, but it makes it a little tough to do hams 100% every time with the lower back being strained that much. It has it's pros and cons, so I can't complain. How have you been?

Been pretty good as well. Been training a lot heavier now that i've put some more food back in my diet lol. But overall getting some good workouts as well.

[BEAST MODE]

I think I have to start watching out with the heavy weights. I saw Layne Norton's contest pics, and he was shredded, but I think the heavy lifting has done bad things for his physique. He has a blocky waist, and I don't want that since I'm fairly narrow up top. I'm not knocking Layne, but he does have an insane deadlift and squats really heavy. I might be moving my training style to more reps with the big lifts just to keep my waist tight. First, I'm going to get 495 for reps on the barbell hack squat lol.

Yeah I've been meaning to talk to you about how Kai Greene/Ronnie Coleman-esque your waist is looking recently, but I was going to wait until you got back from Qatar...

[DAVIDHARDY]

Yeah I've been meaning to talk to you about how Kai Greene/Ronnie Coleman-esque your waist is looking recently, but I was going to wait until you got back from Qatar...


Lol; preventative maintenance, fool! If I looked like that, I'd be pissed. I hate the distended guts. I don't have to worry about that being a natty, but the blocky waist is something that anyone can get.

[Sandpig]

Dave, while at the O, got the LGS mag with you on the cover.

Cool!

[DAVIDHARDY]

Dave, while at the O, got the LGS mag with you on the cover.

Cool!


That's pretty sweet! I didn't know they printed it. Did you notice the weightbelt in the mirror? lol

[Sandpig]

That's pretty sweet! I didn't know they printed it. Did you notice the weightbelt in the mirror? lol

Just looked at it, but can't make out what it says.

[DAVIDHARDY]

Just looked at it, but can't make out what it says.


It has "Bitchassness" in green circled in red with a red line through it

[SwoleChamp]

U were on the cover? Thats awesome! Can someone post it up here on the thread?

[DAVIDHARDY]

I don't have the PDF on my laptop here with me, but I'll see if my old lady will send it to me in an e-mail. I tried posting it a while back, but the file was too big.

[Bona fide]

David can you tell us a few of the latest cheat meals you've been having?

[DAVIDHARDY]

David can you tell us a few of the latest cheat meals you've been having?


I just cheat here and there. I'm not on a low carb diet right now since I'm doing higher rep training, so they're nothing spectacular. The other day I wanted some junk, so I had 4 rice crispy treats, 2 blueberry muffins, 2 banana muffins, a crunch bar, a snickers, and a protein shake. Not too much, because it was the middle of the day. When I start dieting and get really lean, the cheats will be massive.

[Mr.Bones]

are we talking carb como cheats?

[DAVIDHARDY]

are we talking carb como cheats?


Usually that's what happens, but I go lightly when I'm at work lol.

[Bona fide]

I just cheat here and there. I'm not on a low carb diet right now since I'm doing higher rep training, so they're nothing spectacular. The other day I wanted some junk, so I had 4 rice crispy treats, 2 blueberry muffins, 2 banana muffins, a crunch bar, a snickers, and a protein shake. Not too much, because it was the middle of the day. When I start dieting and get really lean, the cheats will be massive.

Cool thanks man..can't wait to see how the hardcore dieting goes

[DAVIDHARDY]

Cool thanks man..can't wait to see how the hardcore dieting goes


That's coming up in a few months. I plan on starting competing again in May 11.

[Mr.Bones]

I think I have to start watching out with the heavy weights. I saw Layne Norton's contest pics, and he was shredded, but I think the heavy lifting has done bad things for his physique. He has a blocky waist, and I don't want that since I'm fairly narrow up top. I'm not knocking Layne, but he does have an insane deadlift and squats really heavy. I might be moving my training style to more reps with the big lifts just to keep my waist tight. First, I'm going to get 495 for reps on the barbell hack squat lol.

I completley disagree with you.

I could show you pics of the top 220 pound powerlifter in the world, and his waist was tight as hell when dieted down.

I believe it all comes down to genetics, and insulin if you use it.

[DAVIDHARDY]

I completley disagree with you.

I could show you pics of the top 220 pound powerlifter in the world, and his waist was tight as hell when dieted down.

I believe it all comes down to genetics, and insulin if you use it.


Genetics plays into it, but you can't completely rule out heavy lifting, especially squats and deads. If the obliques get wide, then the waist is blocky. Squats and deads hit the obliques, and over time the heavy lifting will lead to a blocky waist. Those that are genetically gifted with wasp waists like Flex Wheeler, have nothing to worry about. He used to squat 600+, and his waist was always tiny.

[Mr.Bones]

Yes, but when (for example) Layne came out, everyone was astounded at how great his physique was.

He was praised, and no one said one thing about his 'obliques'

I think you are overthinking this a little too much ...

[DAVIDHARDY]

That could be it. I was just using him as an example of a natty that has a blocky waist, because I know that he lifts really heavy. I just don't want that blocky look is all; I'd rather be really aesthetic. I'm not saying that I'm not going to be lifting heavy anymore, I'm just re-evaluating my training and shooting for more reps. Like 8-12 right now. I was listening to PJ the other day and he was saying to pick a weight that you can do for 8-12. If you can get 12, it's time to move up, but if you're getting less than 8, it's time to drop the weight a little. I'm not doing this with all of my exercises, but I am using that concept with the majority of them. Hopefully it does me some good.

[DAVIDHARDY]

Backlogging my stuff since being here. The gym is pretty small, and it doesn't have much equipment. Couple that with everyone wanting to get swole over here so their wives and girlfriends will jump their bones when they get back, and it's a pain in the anus to get in a workout. They have a homosexual rule that you can't take weights outside, so I'll be doing DB lunges only for the duration of my stay. Some of the weights are in kg on the machines, and I'm not doing the math, so if it's a weird or significantly lower number than usual, it's probably a kg. Well anyway, here was my first leg day.
0250-0400
Lying leg curl 46x15 67x10 95x8/8
plate loaded leg extension 90x15 180x15 270x15 360x8 410x6 this thing sucks. The padding is all but gone and it doesn't adjust at the ankles, so it really terrorizes my shins just above my ankles...no pain, no gain!
SLDL 245X8 295X8 315X6/5
Squats 385x2 335x5/5 the only bar left didn't have a grip thing in the middle, and our PT shirts are 100% polyester, so it slid pretty well. That, the SLDL, and long plane ride really made it tough to squat. Oh well, better luck next time.
lying 1 leg curl 60x8/7
db lunges 100x7/6
standing calf raise 178x12/12/12

[robert da strongman]

nice....

easy way to convert kilos....double it and add 10%
even a bomb monkey in the air force can do that

[DAVIDHARDY]

1310-1355
db shoulder press 65x10 75x8 90x5/5
hs shoulder press 270x6/6
reverse cable crossover 42.5x8/7
leaning db lateral raise 60x6/6
cable upright row stack+45 8/8
lying db incline lateral raise 40x6 35x8
db front raise 50x6/6
fst-7 machine lateral raise 170x8 155x9 140x10/10/8 125x10/9

still a little weak; hadn't got settled in yet.

[DAVIDHARDY]

nice....

easy way to convert kilos....double it and add 10%
even a bomb monkey in the air force can do that

lol; here we go...

[robert da strongman]

lol; here we go...

:flowers:

and Rich will be here to gay it up for you....

[BEAST MODE]

Not feeling too gay today...

[robert da strongman]

Not feeling too gay today...

well then you suck!

[DAVIDHARDY]

1250-1340
hs plate loaded preacher curl 90x10/10 115x10/8
db kickbacks 30x12 40x10 45x10/10
incline db curl 45x8/7
nosebreakers 125x8 115x9
1 arm preachers 40x8/7
rope cable pressdowns 60x12/9 50x8
1 arm cable curl 25x11/8 20x10
1 hand reverse cable pressdowns 20x15 25x8/8
standing calf raise 178x12/12/12
I had an insane pump after this one. The higher reps and faster tempo really got the blood in there.

[DAVIDHARDY]

:flowers:

and Rich will be here to gay it up for you....


Not feeling too gay today...

True faggot.

[DAVIDHARDY]

1255-1345
plate loaded leg extension 180x12 270x12 360x10/10 I might start doing these one legged to reduce that surface pain in the lower leg.
lying leg curl machine 60x15 81x12 95x8/6
barbell hacks 405x8 455x5/5 I freaking love these!
sumo leg press 850x8/8 holy crap that machine has a lot of sand in it and it's pretty catchy pushing it up. I'll be strong as hell with my leg press when I get back home!
1 leg press 290x8/8/6
lying leg curl machine...again 81x10 88x8/6

it was super busy in there, so I used the leg curl machine again and did 3 sets on a couple of exercises instead of adding another.

[Mr.Bones]

Sand in the machine? LOL

[DAVIDHARDY]

Got off really late, so I didn't do much. Stupid 13 hour shift lol.
1325-1355
incline db press 70x10 85x10 100x8 110x7/6
hs wide chest 450x5 410x5/4
incline flys 80x6/5
cable crossover 45x8 50x7/5

Pretty short, but my chesticles were sore for 3 days.

[DAVIDHARDY]

Sand in the machine? LOL

Yeah lol. The dust buildup over the years along with the lack of oiling makes it seem like there's added resistance. I'll take it. I hate loading so many dern plates on the leg press when doing sumo press.

[DAVIDHARDY]

1325-1410
bent barbell row 135x10 225x10 275x8 295x6
wide pulldown 126x7/6/6
1 arm db row 130x8/7
underhand pulldown 126x5 112x7
seated low row 112x6/6
hs medium grip pulldowns 230x6 180x8
dead cardio 185 20/20/20/20/20/20

db go to 140 here, so that's awesome. I'll be rowing those in no time! The t-bar here sucks, and there is nowhere to stick a bar in the corner, so I won't be doing those while i'm here. Good time to work on my deads.

[Mr.Bones]

Your a strong deadlifter I thought.

[Shadow]

Sounds like some pretty good sexification is going on in this journal. Keep it up.

[DAVIDHARDY]

Your a strong deadlifter I thought.

Yeah, I'm decent. I'd like to be pulling 495 for 8+ regularly. I want to do it without straps, but I want my back to be built evenly, so I'll probably use straps most of the time, but I'll raw dog it every now and then. I won't call it a PR with faggot straps on, that's for sure.


Sounds like some pretty good sexification is going on in this journal. Keep it up.

I'm trying to catch up to you in the sexy category.

[DAVIDHARDY]

1340-1415

Got off late again, and it was packed again, so I did more sets and reps, and less exercises. I was a little worn out from HIIT sprints the day before, so the high reps was a more feasible route to take anyway.

Front squats 135x10 185x10 275x7/4 this is where I realized I needed to go for higher reps.
lying leg curl 81x8/8/8/6 weak!
squats 225x15/15
SS1 Squats 135x20/15
SS1 plate loaded leg extensions 180x15/10

That superset was tough! I was walking pretty funny after this one. Simple, not a lot of stuff, yet effective.

[DAVIDHARDY]

1320-1405
Long days are killing me, but I'm sure I'll get used to it in a week or so. I'm dragging myself in there, and these little faggot workouts show the lack of drive.
db shoulder press 50x10 65x10 90x6/5
backwards hs shoulder press 180x10/8/8
bent db lateral raise 40x12/12/10
db front raise 50x6 45x8
db lateral raise 45x12 50x7
db shrug rack run 140x8 120x8 100x10 80x10 60x15 no straps
cable upright row 97.5x8/7 didn't pin the 45 since the forearms were tore up from the shrug rack run
reverse pec deck 205x8/7
machine lateral raise drop set 170x8 140x7 125x5 110x6 95x8

[DAVIDHARDY]

1315-1430
CGBP 135x10 185x10 225x10 275x5 255x5...really? gayness!
barbell curl 65x10 95x10 115x8/6
dips 100x8/7
preachers 95x9/7
kickbacks 45x8/8
incline db curl 45x8/6
rope pressdowns 60x12/9/8
1 hand preachers 40x8/8
fst-7 reverse pressdowns 80x12/8 70x8 65x8 60x10/8 55x10
fst-7 rope hammer curls 60x10/8 55x8 50x8 45x8 40x10/8

I was trying to hit 6 reps on the CGBP and 8-12 for everything else. With a little tweaking, next week I should be using weights that I can handle for 8-12 no problem. My plan is to do like PJ was saying on Super Human radio the other day and if I hit 12 reps, I'll go up in weight, but if I'm just doing 8, I'll stay there. For the exercises that I was doing less than 8 on my last sets, I'll be lowering the weight so I can get those 8 on the last set, so the first set will be around 10-12.

[BEAST MODE]

I've never seen you do fst-7 before. It's sexy.

[DAVIDHARDY]

I've been doing legs every 4th day for a few months now, and I haven't really been able to deadlift. I love deadlifting, so I'm changing it up so I can dead regularly again:

Day 1- Arms
Day 2- Legs
Day 3- Off
Day 4- Shoulders/Lats
Day 5- Chest/Triceps
Day 6- Back/Hamstrings
Day 7- Off

This still allows me to bring up my hams, but I also need to bring up my weak triceps, so I can focus on them with this split, too. I'm going to try to work it where I deadlift every other week. I'm going to move squats back to the last exercise on leg day to salvage back strain on my leg days.

Since I just did arms 2 days ago, I'm going to start with legs today. I'm going to skip the off day until after back. That will put me on schedule to do legs on Mondays, which is my day off. I'll be able to walk down to the new gym and use the good stuff down there. I hear they have a lot of good equipment down there, so maybe I'll be able to train my legs better.

[BEAST MODE]

Your tris aren't week sweetie! I think they're fucking hot!

There you go...I gayed it up.

[Mr.Bones]

Working long days eh?

[DAVIDHARDY]

Yeah, faggot 12s that turn into 13-13.5s when you factor in the bus rides to and from.

[DAVIDHARDY]

Killed them just a little bit ago
lying leg curl machine 60x10 74x10 88x8/8
1 leg press 90x12 180x12 380x8 290x12/8 stupid sucky machine
sumo leg press 870x9 960x8
lying 1 leg curl 60x13/11 rest-pause both sets
barbell hacks 365x10/8 these are rough deep into the workout
lying 1 leg curl 60x8/7
SS1 Abduction 220x15/15
SS1 Adduction 220x20 250x15
pause squats 225x10/8 i go down as low as possible and sit there for a second or two and then come back up...brutal at the end
Awesome workout. I'm headed to the chow hall to tear up some eggs and grits, and then it's off to work.

[Mr.Bones]

sumo as in wide?

[DAVIDHARDY]

sumo as in wide?


Yeah, wide and high.

[DAVIDHARDY]

1315-1405
Good workout. Had a great pump and felt extra wide.
arnold press 50x10 65x10 75x8/7
wide chins bodyx13 25x8
reverse hs shoulder press 180x12/10
stiff arm pulldowns 75x12 85x10
seated db lateral raise 50x8/8
medium pulldowns 126x7 119x8
cable upright row stack+45x10/8
narrow chins bodyx10/8
machine lateral raise 170x10/8
standing calf raise 178x15/15/15/12

[SwoleChamp]

Looks like trainings going good man. Hows your training schedule? is it consistent or just getting it in when you can?

[BEAST MODE]

Maybe I missed it, but why the pairing of delts/lats?

[Shadow]

1315-1405
good workout. Had a great pump and felt extra wide.
Arnold press 50x10 65x10 75x8/7
wide chins bodyx13 25x8
reverse hs shoulder press 180x12/10
stiff arm pulldowns 75x12 85x10
seated db lateral raise 50x8/8
medium pulldowns 126x7 119x8
cable upright row stack+45x10/8
narrow chins bodyx10/8
machine lateral raise 170x10/8
standing calf raise 178x15/15/15/12

mmmmmmm...

[BEAST MODE]

lol wide feels good, doesn't it shadow? no homo.

[DAVIDHARDY]

Looks like trainings going good man. Hows your training schedule? is it consistent or just getting it in when you can?

I just switched it up again, but lately, it's just been getting it in when I can due to having to schedule finals when I'm normally sleeping and having to do the end of semester projects.


Maybe I missed it, but why the pairing of delts/lats?

Just changed it up is all. Prioritized my hams and tris. I'm hitting my hams with my back so I can do real deads again, so I split my back up to accommodate the schedule. I like it so far.


mmmmmmm...

Just like you like it, big boy.


lol wide feels good, doesn't it shadow? no homo.

You don't have to say no homo; in fact, all homoesness is welcome.

["Rodz"]

1315-1405
Good workout. Had a great pump and felt extra wide.
arnold press 50x10 65x10 75x8/7
wide chins bodyx13 25x8
reverse hs shoulder press 180x12/10
stiff arm pulldowns 75x12 85x10
seated db lateral raise 50x8/8
medium pulldowns 126x7 119x8
cable upright row stack+45x10/8
narrow chins bodyx10/8
machine lateral raise 170x10/8
standing calf raise 178x15/15/15/12


Hey big guy is this just simply an underhand grip?

[DAVIDHARDY]

Hey big guy is this just simply an underhand grip?

No, I actually sit facing the seat pad. If you watch Jay to Z, he does it in there when he trains in Venice.

[Mr.Bones]

Hmm wide food does sound good right now

[JJViper]

Some solid training man keep it up.

[DAVIDHARDY]

Hmm wide food does sound good right now

lol


Some solid training man keep it up.


Thanks

[DAVIDHARDY]

I have some skrempf goals for January:

Deads 545x5
Squats 455x5
Incline Bench 295x5

I'm weighing like 210-215 right now.

[Curt James]

No, I actually sit facing the seat pad. If you watch Jay to Z, he does it in there when he trains in Venice.

Sunday viewing planned by Rx Muscle.

Thank you, Hardy! :bowdown:

[BEAST MODE]

I have some skrempf goals for January:

Deads 545x5
Squats 455x5
Incline Bench 295x5

I'm weighing like 210-215 right now.

Good goals dudebro! I've set some similar ones for myself to hit by the end of the year.

[Mr.Bones]

I think you can hit those goals, are you close right now?

[DAVIDHARDY]

Good goals dudebro! I've set some similar ones for myself to hit by the end of the year.

What are yours? I think the squat will give me the most trouble. I have pulled 495 for 5, so 50 more lbs isn't too much of a jump in the dead. I inclined 275 for 4, and then I moved to dumbbells shortly after that. I think I can do the 295 for 5 if I just switch to the incline barbell 1st in my routine again.


I think you can hit those goals, are you close right now?

Nowhere near them right now. I pulled 455 for 2 sets 5 this week, and I don't know where i stand on the other two. They're attainable, but I'm going to have to put in work to get there.

[DAVIDHARDY]

I had to skip a couple of days due to having to take finals right in the middle of my sleep, but I think it actually did some good. I felt really strong for this one.

I used no straps for this workout.
1225-1340
Deads 225x10 315x10 405x6 455x5/5
lying 1 leg curl 25x12 50x10 75x10 60x6
bent barbell row 275x7/6
lying leg curl 81x8/8/8
1 arm db row 130x8/8
seated low row 105x8/8
reverse pec dec 190x10/8
db shrugs 140x9/8
bent db lateral raise 40x8/8

[DAVIDHARDY]

Felt good in there, but I was sore from the deads, that's for sure.
1320-1420
incline db curl 30x10 35x10 45x9/8
tates 30x12 40x12 50x10/9
hs preachers 115x10/8
v-bar pressdowns 85x10 stack+25x8
1 hand preachers 40x8/8
wide grip nosebreakers 115x10/9
spider curls 95x8/7
db kickbacks 45x8 40x8
db hammers 65x8/8
1 arm pressdown 35x8/8

[DAVIDHARDY]

Back was sore from the deads 2 days ago, so i used a lot of machines. My normal break is 3 day between back and legs, but I trained through my day off since I had to take 2 extras earlier in the week. I also trained at the other gym here, and it has awesome equipment, so I'll be training legs there from now on. It's like a 25 min walk there, but it's on my day off, so I don't mind.

leg extension 190x15 250x15 295x15 added a 45x 12/12
seated leg curl 160x15 235x12 295x6 280x6
v-squat 450x10 500x8/8
lying leg curl 170x10 185x8/8
barbell lunges 205x8/8
sumo leg press 800x12 980x8
hs 1 leg seated press 180x10/10
SS1 Abductors 250x15/15
SS1 Adductors 250x15/15
Had a great workout even with all of the machines. The walk back was good to release some of the soreness.

[robert da strongman]

good training!

[Shadow]

Finals?

[BEAST MODE]

What are yours? I think the squat will give me the most trouble. I have pulled 495 for 5, so 50 more lbs isn't too much of a jump in the dead. I inclined 275 for 4, and then I moved to dumbbells shortly after that. I think I can do the 295 for 5 if I just switch to the incline barbell 1st in my routine again.

I'd like to hit 455 on squats for reps, previous best was 405x4. 475 on deads (425x2 last bulk). Flat bench 345 for reps (vs. 315x4), incline 315 for reps (vs. 285x4). It'd be sweet to break into the 300s on smith military presses, I've got 275x4. I want an 800lb rack pull too...got 750 last summer.

[DAVIDHARDY]

good training!

Thanks, homeskillet.


Finals?

Sociology and Intermediate Algebra.


I'd like to hit 455 on squats for reps, previous best was 405x4. 475 on deads (425x2 last bulk). Flat bench 345 for reps (vs. 315x4), incline 315 for reps (vs. 285x4). It'd be sweet to break into the 300s on smith military presses, I've got 275x4. I want an 800lb rack pull too...got 750 last summer.


Those are big numbers. You can get them.

[BEAST MODE]

Looking at the numbers I got on last bulk, I think they're for sure attainable!

[Mr.Bones]

Attain, but maintain thru the diet. =)

[BEAST MODE]

How awesome would that be? Thing is w/ me I lose so much strength so quickly while dieting, I don't see how it's possible.

[Mr.Bones]

Even 250mg of test can help you hold onto 90 percent of your strength easy.

[Gerb]

I have some skrempf goals for January:

Deads 545x5
Squats 455x5
Incline Bench 295x5

I'm weighing like 210-215 right now.

goals look good except I think that inlcine is too low. IMO. you will nail that one easy.

[DAVIDHARDY]

Fine, 315 for 5...consider it done!

[Mr.Bones]

Fine, 315 for 5...consider it done!

Took me 5 years of working out to hit this.

GL =)

[DAVIDHARDY]

I've been at it for four years in Jan, so maybe I can get it.

[DAVIDHARDY]

Starting my prep next week for a show on March 5th in Georgia. It's a NGA Pro Qualifier, so wish me luck. I'll have to win the show to turn pro. Hopefully this prep goes well and I stay injury free over here and am going to have a big enough variety of food to get me through. I'll start out Keto dieting with a cheat meal every 2 weeks for a month and then I'll go from there.

[robert da strongman]

good luck!

[BEAST MODE]

Starting prep in a foreign country on a military base...interesting!

[Shadow]

Starting my prep next week for a show on March 5th in Georgia. It's a NGA Pro Qualifier, so wish me luck. I'll have to win the show to turn pro. Hopefully this prep goes well and I stay injury free over here and am going to have a big enough variety of food to get me through. I'll start out Keto dieting with a cheat meal every 2 weeks for a month and then I'll go from there.

I know a NGA pro and the guy who placed second when that guy became pro. You should do well!

[DAVIDHARDY]

good luck!

Thanks, dudebro!


Starting prep in a foreign country on a military base...interesting!

Should make for an interesting journey.


I know a NGA pro and the guy who placed second when that guy became pro. You should do well!

Hopefully I do good. I got second to a guy that turned pro a year ago, so now I want mine!

[Mr.Bones]

Starting my prep next week for a show on March 5th in Georgia. It's a NGA Pro Qualifier, so wish me luck. I'll have to win the show to turn pro. Hopefully this prep goes well and I stay injury free over here and am going to have a big enough variety of food to get me through. I'll start out Keto dieting with a cheat meal every 2 weeks for a month and then I'll go from there.

NO, don't do that keto crap bro.

Moderate carbs/trace fats all the way

And then we are doing a show around teh same time, sweet

[DAVIDHARDY]

NO, don't do that keto crap bro.

Moderate carbs/trace fats all the way

And then we are doing a show around teh same time, sweet


You're crazy. Keto is the way to go! I love it, and it got me in the best shape of my life. What show are you doing?

[Mr.Bones]

You're crazy. Keto is the way to go! I love it, and it got me in the best shape of my life. What show are you doing?

There is a reason 90 percent of the pros use carbs when they diet..yes the fat comes off much slower but that is the whole idea. Build muscle and loose fat while dieting.:):)

Mr.Minnesota May 26th, if I can get out of work.

[DAVIDHARDY]

Carbohydrates are energy. Stored fat is energy. If I do not eat energy, then my body uses stored fat for energy. If I lift heavy and with lower reps, then my muscles will not break themselves down to fuel the workout. If I were to just use high reps and try doing a lot of HIIT cardio, then keto would be suicidal. Why eat the carbs if I do not need them?

[DAVIDHARDY]

Here are some pics that I took today. They are crappy, but I set my computer up on my bed and used the webcam to take them and the timer is only 3 sec lol. These are my official pre-cut pics.
79811

79814

79812

79810

79815

79813

79816

79809

[DAVIDHARDY]

Also, if any of y'all know what that thing on my left leg might be, please elaborate.

[rr1bmx]

Here are some pics that I took today. They are crappy, but I set my computer up on my bed and used the webcam to take them and the timer is only 3 sec lol. These are my official pre-cut pics.
79811

79814

79812

79810

79815

79813

79816

79809

Hey bro, you know I rarely ever get on here but the pics looked good. I emailed you on what I think. And about the keto, well, you know my opinion but whatever you think works best for you go for it. I'll be more than happy to whoop you again after you get your pro card.

[Mr.Bones]

Carbohydrates are energy. Stored fat is energy. If I do not eat energy, then my body uses stored fat for energy. If I lift heavy and with lower reps, then my muscles will not break themselves down to fuel the workout. If I were to just use high reps and try doing a lot of HIIT cardio, then keto would be suicidal. Why eat the carbs if I do not need them?

There is a few reasons also why I don't use keto.

-When there are no carbs coming in, muscle cells in your body go through actions to create ATP through sodium pottassium. And when there are no carbs coming in to suck the water to the cells, they expercience hydrolysis.

This causes the muscles to get that 'flat' effect, and after a long time period on Keto as you know, the body has a hard time filling out come contest time because the body does not know what carbs are.

While this will burn more fat in a faster period, it is also highly more likely that you will go catabolic because that 'stored energry' you referred to is your body's preferred source of energry, not fat and protein.

[DAVIDHARDY]

Hey bro, you know I rarely ever get on here but the pics looked good. I emailed you on what I think. And about the keto, well, you know my opinion but whatever you think works best for you go for it. I'll be more than happy to whoop you again after you get your pro card.

lol, thanks fool.


There is a few reasons also why I don't use keto.

-When there are no carbs coming in, muscle cells in your body go through actions to create ATP through sodium pottassium. And when there are no carbs coming in to suck the water to the cells, they expercience hydrolysis.

This causes the muscles to get that 'flat' effect, and after a long time period on Keto as you know, the body has a hard time filling out come contest time because the body does not know what carbs are.

While this will burn more fat in a faster period, it is also highly more likely that you will go catabolic because that 'stored energry' you referred to is your body's preferred source of energry, not fat and protein.

I didn't have that problem last time. Maybe it was because of the huge refeeds that I did, but when I started loading my carbs, I didn't go through that. I worried about it, but it didn't happen. I kept m refeeds in all the way up until 2 weeks out, and a lot of people pull them at like 6, so that might have had something to do with it.

[Mac]

Also, if any of y'all know what that thing on my left leg might be, please elaborate.

Could it be a lipoma? I have one on my right front shoulder, much smaller than yours.

[robert da strongman]

Also, if any of y'all know what that thing on my left leg might be, please elaborate.

Rich give you the herps?

[DAVIDHARDY]

Could it be a lipoma? I have one on my right front shoulder, much smaller than yours.

I have no idea what it is. It's like a cyst, it doesn't hurt, and I have a few of them. I have one on my left hamstring and one on my left triceps.


Rich give you the herps?

Damn it, that could be it lol.

[Mac]

I have no idea what it is. It's like a cyst, it doesn't hurt, and I have a few of them. I have one on my left hamstring and one on my left triceps.



Damn it, that could be it lol.


Richerpes perhaps?

That's probably what it is, but only your dermatologist knows for sure. I have one or two others, very small and they been there for a long time, over 30 yrs and never change in size.

Nice journal BTW, keep up the hard work!

[BEAST MODE]

Damn it Mac, I wanna rep you for that but I can't! lol

Hardy, I'm sorry sugar...I should've told you.

[DAVIDHARDY]

Richerpes perhaps?

That's probably what it is, but only your dermatologist knows for sure. I have one or two others, very small and they been there for a long time, over 30 yrs and never change in size.

Nice journal BTW, keep up the hard work!

Richerpes lol. Thanks for the compliment.


Damn it Mac, I wanna rep you for that but I can't! lol

Hardy, I'm sorry sugar...I should've told you.

That was messed up; how will I ever be able to trust you again?

[BEAST MODE]

Well at least you don't have to worry about getting it now because you already have it.

[DAVIDHARDY]

Ok, no keto just yet. I'm going to carb cycle. I have never carb cycled and gotten good results before, so I really don't know how to do it. How's this sound:

Day 1- Arm day- moderate carb (4 meals with carbs)
Day 2- Leg day- high carb (7 meals with carbs)
Day 3- Abs and calves- low carb(1-2 meals with carbs)
Day 4- Shoulders- moderate carb (4 meals with carbs)
Day 5- Chest, triceps- moderate carbs (4 meals with carbs)
Day 6- Back, hams- high carb (7 meals with carbs)
Day 7- Abs and calves- low carb (1-2 meals with carbs)

I'm going to eyeball the carbs and try getting 30 a meal, mostly white rice. They pretty much have that every day. I'll probably buy some oats to have around if they have any at the store. For the meals that I don't have carbs on moderate days, I'm going to have two of them be pro/fat, and one be pro/veg; on low days, I'll have 3 pro/veg meals and 2-3 pro/fat meals.

What bodyfat do y'all think I'm at. I was thinking around 15%, but I'm not a good judge of that.

Thanks fellows. (Let me have it, Bones lol)

[Gerb]

I think 15% is about right, you got a crazy back man, when that thing leans out, it will be sick.

My two cents on carb cyling, I'd break it down to just 2 types of days (ie a hi and lo) and then just play with the hi and lo like hi,lo,lo or hi,hi,lo etc... . For me, the simplier the better and the easier to make adjustments. Looks like a solid plan thou. I'll be following along.

[DAVIDHARDY]

I think 15% is about right, you got a crazy back man, when that thing leans out, it will be sick.

My two cents on carb cyling, I'd break it down to just 2 types of days (ie a hi and lo) and then just play with the hi and lo like hi,lo,lo or hi,hi,lo etc... . For me, the simplier the better and the easier to make adjustments. Looks like a solid plan thou. I'll be following along.

Thanks man. When you say have all high days, should my high days be 4 meals with carbs or 6? Thanks for the help.

[Gerb]

I guess it is kinda relative to where you are at with your diet. If you have not been eating clean and then you jump on a clean diet, you might do well with hi @ 5-6 and lo @ 2-3. When I ran carb cycling over the last prep, it was mostly hi @ 3 and lo @ 1. I ran both a hi,lo & a hi,lo,lo & a hi,hi,lo. It was either a 2 day or 3 day cycle thou that would just repeat.

[DAVIDHARDY]

Cool. I'll start on the high end and see how it goes. I do a lot more physical activity, and I have lost 5 lbs since being here and not dieting. Eff!

[DAVIDHARDY]

Weighed in today and weighed 95 kilo. Convert that to lbs and it's 209 lbs. I've lost 5lbs since I've been here by just cleaning up my diet, so I should be able to keep my carbs in for a while.

[DAVIDHARDY]

2330- 4 eggs, steak
0200- 4 eggs, rice
0430- 2 scoops lipotropic, pecans
0700- a little fish, a little steak, rice
0930- 2 scoops lipotropic, pecans
1100- steak, rice, 5g fish oil
1200- anadraulic pump, asgt
1325-1425 train
Incline db curl 30x12 40x10 45x10/8
tates 35x12 45x12 50x10/8
spiders 85x11/8
nosebreakers 115x9/8
preachers 95x10/7 narrow 1st set, wide grip second set
reverse cable pressdowns 80x12 85x8
rope hammers 55x10/8 cable was very abrasive, so I moved to another station for the next cable exercises
1 arm cable oh ext 25x10/8
standing db curls 50x8/6
rope pressdowns 80x12 85x8
6 scoops BCEAA, postal PWO
1445- chicken, rice
1600- sleep, 1-gh-1, ghenerate

[Mr.Bones]

I'm so going to get depressed loosing muscle during deployment...did this happen to you Hardy?

[Mr.Bones]

Workouts are looking sick bro

["Rodz"]

MMMM Steak and eggs for breakfast FTW!!!!!!

:drool:

[DAVIDHARDY]

I'm so going to get depressed loosing muscle during deployment...did this happen to you Hardy?

I don't think so. I have lost about 5lbs since I've been here, but I've been eating regularly; all of the walking and cleaner eating has really paid off. I'm sure a lot of it was water, but some fat, because I am seeing my abs clearer. I didn't have to worry about losing muscle due to coming off of anything, because I'm never on to begin with. That is probably where it will suck for you.


Workouts are looking sick bro

Thanks; I just get in there and make the best out of it each time.


MMMM Steak and eggs for breakfast FTW!!!!!!

:drool:


Dang right. I grabbed 2 to go and had one while I was there!

[DAVIDHARDY]

High carb day. I got in 4 meals only today since it was my day off and I slept for 12 hours. Had a great leg day. I coming to realize that I'm not good at squatting...at all. I was front squatting today and I just flat out suck at it. Oh well, thank God for barbell hacks and hammer strength equipment.

0400- egg whites, rice, 5g fish oil
0645- egg whites, rice
0930- egg whites, rice
1100- ASGT, AP
1135-1255 Train
leg ext 190x15 250x15 340x15/12
lying leg curl 125x12 170x12 200x8/8
fronts 275x8/6
sumo seated 1 leg press 200x10 245x8/8
db lunges 100x8/7
kneeling leg curl 115x8/6 105x8
v-squats 450x8/8/6
seated leg curl 250x8/8
SS1 Abductor 295x15/15
SS1 Adductor 295x15/15
BCEAA, Postal PWO
1345- Chicken, rice
1500- GHenerate, I-GH-I, call it a day

[Shadow]

...

[Shadow]

...

[BEAST MODE]

I'm not a strong squatter either bro. Luckily my legs have developed well w/ other movements...same as yours. I like to squat, I'm just not good at it if you're going by strength.

[Mr.Bones]

You don't need to be a 'strong' squatter, your not powerlifters.

You've seen those Olympic sprinters right? Well 95 percent of them rep out 225 and 315 most times. Not alot of weight at all. Those weights will still build gigantic legs.

You know Markus Ruhl would do 20 to 30 sets of squats when he could do them? That should say something because he has crazy wheels. Eugene Mishin does 12 sets of squats each workout.

[BEAST MODE]

Yeah I just like to squat until I can't rep anymore. I don't care about the weight because my legs are obviously responding to whatever I do. Squatting 405 for reps was nice, but I don't care if I don't make it back to that weight.

[MusclesMarinara]

High carb day. I got in 4 meals only today since it was my day off and I slept for 12 hours. Had a great leg day. I coming to realize that I'm not good at squatting...at all. I was front squatting today and I just flat out suck at it. Oh well, thank God for barbell hacks and hammer strength equipment.

0400- egg whites, rice, 5g fish oil
0645- egg whites, rice
0930- egg whites, rice
1100- ASGT, AP
1135-1255 Train
leg ext 190x15 250x15 340x15/12
lying leg curl 125x12 170x12 200x8/8
fronts 275x8/6
sumo seated 1 leg press 200x10 245x8/8
db lunges 100x8/7
kneeling leg curl 115x8/6 105x8
v-squats 450x8/8/6
seated leg curl 250x8/8
SS1 Abductor 295x15/15
SS1 Adductor 295x15/15
BCEAA, Postal PWO
1345- Chicken, rice
1500- GHenerate, I-GH-I, call it a day

i just got myself some of this... will try it when my 1MR runs out... very excited ive heard good things.

[DAVIDHARDY]

I'm not a strong squatter either bro. Luckily my legs have developed well w/ other movements...same as yours. I like to squat, I'm just not good at it if you're going by strength.

I suck if you go by strength. I think I'm doing something wrong, form wise.


You don't need to be a 'strong' squatter, your not powerlifters.

You've seen those Olympic sprinters right? Well 95 percent of them rep out 225 and 315 most times. Not alot of weight at all. Those weights will still build gigantic legs.

You know Markus Ruhl would do 20 to 30 sets of squats when he could do them? That should say something because he has crazy wheels. Eugene Mishin does 12 sets of squats each workout.

That's freaking nuts!


Yeah I just like to squat until I can't rep anymore. I don't care about the weight because my legs are obviously responding to whatever I do. Squatting 405 for reps was nice, but I don't care if I don't make it back to that weight.

Yeah, I don't really care about the numbers on the squat since I suck at it. I like doing them at the end of my leg workouts and pausing at the bottom for a second and then coming back up. I feel it better that way, plus my lower back doesn't get thrashed.


i just got myself some of this... will try it when my 1MR runs out... very excited ive heard good things.


I really like it. I only use one scoop, but there are guys that use 3. I think that's overkill. Try it lower dosed at first and then adjust accordingly.

[Curt James]

High carb day. I got in 4 meals only today since it was my day off and I slept for 12 hours. Had a great leg day. I coming to realize that I'm not good at squatting...at all. I was front squatting today and I just flat out suck at it. Oh well, thank God for barbell hacks and hammer strength equipment.

Okay, but does the fact that you DEADLIFT THE EARTH (or some other insanely nutso weight) make up for that?


...
__________________
"Being realistic is the most commonly traveled road to mediocrity." - Will Smith
Last edited by Shadow; Today at 08:22 AM. Reason: my computer is fucking gay

lulz


You've seen those Olympic sprinters right? Well 95 percent of them rep out 225 and 315 most times. Not alot of weight at all. Those weights will still build gigantic legs.

http://img.photobucket.com/albums/v108/curt_james/agifs/Bikar_buns.gif

Those weights seem to work for glutes as well. :yep:


You know Markus Ruhl would do 20 to 30 sets of squats when he could do them? That should say something because he has crazy wheels. Eugene Mishin does 12 sets of squats each workout.

Arnold in his "Education of a Bodybuilder" talked about taking weights out in the woods and doing 50 sets of squats. :hypno:

[BEAST MODE]

Curt, in my speech class in college, I remember a guy doing a speech about Arnold. He said those guys used to take a truck load of weights, a barbell, and a keg out in the woods and squat until the beer was gone.

[Mr.Bones]

lol at Arnold that silly fucker

[DAVIDHARDY]

That is pretty funny. I'd be squatting the bar by the third beer lol.

[BEAST MODE]

I'd say fuck it by the third beer and toss the weights back in the truck and just get drunk in the woods!

[DAVIDHARDY]

2315- egg whites, little rice, little oatmeal
0145- 4 eggs, beef jerky
0415- catfish, green beans
0715- egg whites, rice
0930- 2 scoops lipotropic, 3oz coconut milk
1130- 3 eggs, egg whites, 5g fish oil
1200- ASGT, AP
1310-1400 train
HS Shoulder press 90x12 180x12 320x5 270x8
HS narrow pulldown 90x12 180x12 270x8/7
Leaning db lateral raise 60x8/8
wide chins 10/9
arnold press 85x7/6
medium chins 10/8
lying incline lateral raise 35x8/8
lateral machine raise 170x8/8
stiff arm pulldowns 80x9 85x8
bent lateral raise 40x8/8
BCEAA, Postal PWO
1430- Beef jerky, walnuts
1500- I-GH-1, GHenerate, sleep

Struggled today. Tomorrow is another low carb day and then it's a high day. Bring on the day after tomorrow. Yay.

[BEAST MODE]

Catfish huh? Interesting...

[Mr.Bones]

Very interesting split, I could never put two major muscle groups together and get it done right. Props

[DAVIDHARDY]

Catfish huh? Interesting...

Yeah; disgusting, but that's all they had that wasn't fried at the chow hall.


Very interesting split, I could never put two major muscle groups together and get it done right. Props

My lat workout kind of sucked, but I figure that my back could be split up like that to try and bring up my arms and hams some more since it is my best bodypart.

[Mr.Bones]

Yea it's fuggin hard to not eat fried food in the service, you think they would wanna serve nutritious food

[DAVIDHARDY]

Especially since they shove fitess and health down everyone's throat.

[Shadow]

Throat? Shoved down? What?

[BEAST MODE]

Yeah Hardy...what is "fitness and health" code for?

[Shadow]

That, and can I get me some?

[DAVIDHARDY]

Throat? Shoved down? What?

You know you want it.


Yeah Hardy...what is "fitness and health" code for?

Don't act like you don't know!


That, and can I get me some?


Wanna Skype later? That's the best I can do at the moment.

[DAVIDHARDY]

2300- 2 scoops lipotropic, walnuts
1145-0025 train I-GH-1 Prior
Incline db press 70x12 90x12 110x7/6
HS Wide chest 360x8/7
HS Decline 270x8 360x6
CGBP 225x7/6 really tough on a sore chest!
db kickbacks 40x8/8
tates 50x8/8
incline flys 80x5 70x6
rope pressdowns 70x8/8
Postal, bceaa PWO
0130- T-Bone, egg whites
0400- T-bone, egg whites
0700- egg whites, rice
0930- egg whites, rice
1245- chicken breast, beef jerky, cauliflower, 5g fish oil
1400- I-GH-1, GHenerate, sleep

Ran out of gas since I trained so early

[DAVIDHARDY]

1115- egg whites, rice, 5g fish oil
0145 tuna, salad with italian dressing
0415- egg whites, rice
0800- egg whites, rice
1130- 2 scoops lipotropic, 3oz coconut milk
1400-1445 train I=-GH-1 Prior
Bent barbell row 135x12 225x12 275x7/6
lying leg curl 60x12 74x10 88x8/8
1 arm db row 140x6/6
lying, 1 leg curl 60x6/6
seated low row 112x6/6
dead cardio 135x20/20/20/20/20/20/20/20/20/20 10 total sets. i ightened up the weight and did most of the reps stiff legged style, and my hams were pretty sore this morning.
1515- beef jerky
1545- I-GH-1, GHenerate, sleep

[BEAST MODE]

Ran out of gas since I trained so early

You always do that! Even in the bedroom! :no:

[DAVIDHARDY]

I'm pretty sure the scale was off the other day when I weighed 209, because I weighed on another scale yesterday morning and was 213. That sounds about right since I was 214 when I left a month ago and have been eating a lot since I've been here. I'm having a low carb day today, so tomorrow's weight will be my week 2 official weight.

[Gerb]

so your are wasting away, excellent news!

[DAVIDHARDY]

so your are wasting away, excellent news!


Well, I don't know if that scale was accurate. I got on the same one a day later and I was 10 lb lighter, waited 20 min, and somehow gained back all of that plus 10 more pounds. I went into the cardio room since the weight room scale was acting up. That's the scale I weighed 213 on. I'm not going to take that 209 that I weighed in last week as a honest weight since it was done on the shady scale. I'll be using the one in the cardio room from now on; the one that read me at 213. If for some reason I was holding water that morning, then I might be under 210 tomorrow morning when I weigh in. Sorry if that's confusing.

Speaking of cardio, I am going to be doing 2 HIIT sessions and 3, 30 min fasted sessions a week. Monday, I walk a lot and probably get in an hour then since it's my day off and I don't just sit in my room. I'm not counting that, but it's being done nonetheless. So, this week, I only did the one HIIT session so far and it was dead cardio, but I am going to do some treadmill HIIT tomight after I train arms. I only did the one fasted cardio session this week, because I just decided to do it.

Training/Diet will be as follows:

Sunday- Arms, Low carb (2 carb, 3 pro/fat, 2 pro/veg)
Monday- Legs/HIIT(Stairmaster), High carb (4 carb, 1 pro/fat, 1 pro/veg)
Tuesday- Fasted cardio/calves/abs, low carb (1 carb, 3 pro/fat, 2 pro/veg)
Wednesday- Shoulders/Lats, low carb (2 carb, 3 pro/fat, 2 pro/veg)
Thursday- Fasted cardio/Chest/Tris low carb (2 carb, 2 pro/fat, 2 pro/veg)
Friday- Back/Hams/HIIT(Dead Cardio), High carb (4 carb, 1 pro/fat, 2 pro/veg)
Saturday- Fasted Cardio/Abs/Calves, low carb (1 carb, 3 pro/fat, 2 pro/veg)

I am eating 6 meals some days and 7 others. I am doing this, because I am up longer on some days than others. On Mondays, I sleep in since it's my day off. Tuesdays, Thursdays, and Saturdays, I have an hour and a half to do PT in the mornings, so I sleep a little later and then get up to go do my fasted cardio. Sunday, Wednesday, and Friday are the days that I am up from 2215-1500. One of my carb meals will come post training on the days that I do HIIT to take advantage of nutrient partitioning. It will be my last meal of the day, but I am not concerned about that. I only give myself one carb meal on the static days of just abs and calves, so I'll either have it 1st thing in the morning or during the day sometime.

I am currently experimenting with nicotine and caffeine. I am going to be cycling them with a 2 week on, 1 week off cycle to give my adrenals some recovery time. I'm simply drinking 3 cups of coffee and putting 3 pouches of copenhagen in my mouth throughout the day, staggering each other(Caffeine with a meal, cope with the other). The copenhagen is freaking disgusting, but it's cheap. It's in my mouth for like 5-10 min and then I toss that crap. I don't see how I used to chew a few years back.

This first week was a get-in-the-grove week; now I know a game plan, so they better be ready in Georgia come 5 March 2011!

[DAVIDHARDY]

2330-0000 30 min treadmill
0100- chicken, salad w/italian dressing
0400- chicken, cauliflower
0715- egg whites w/tomato, jalapeno, mushrooms
1015- same as above+5g fish oil
1315- chicken, salad w/ranch (no HFCS like the Italian)
1420-1440 calves, abs
1500- I-GH-1, GHenerate, sleepy time

[DAVIDHARDY]

1115- egg whites, rice
0145- tuna, salad w/italian dressing
0430- chciken, broccolli, 5g fish oil
0730- egg whites, rice
0945- chciken, broccolli
1205-1315 train GHenerate prior Lot of talking with a few guys asking me questions, but I didn't mind
wide preacher curls 75x12/12 95x8/8
leaning rope extensions 47.5x12 62.5x12 72.5x7/7
spider curl 95x7/7
nosebreakers w/CGBP 115x7/6
incline db curls 50x8/7
1 arm db oh ext 35x8/7
cable curl 87.5x8/8
underhand pressdowns 77.5x8 87.5x7
db hammers 70x8/7
db kickbacks 45x8/8
BCEAA, Postal PWO
1330- chicken, salad w/ranch
1530- chicken, asparagus

My triceps are still sore from this one. They didn't really get much of a pump, but that's more than likely attributed to the lack of carbs and sodium. Plus, I didn't have my Anadraulic Pump since I forgot it in the room.

[DAVIDHARDY]

High carb day and I really enjoyed it. I haven't had wheat toast in a long time, so it tasted extra awesome. I weighed in at 206, so I guess the scale was right a week ago. I didn't take off 2 lbs for clothes the last time that I weighed, so I actually weighed 207; down a pound this week. Nice and slow pace.
0400- egg whites, rice, oatmeal
0615- egg whites, oatmeal, 2 whole wheat toast
0900- egg whites, oatmeal, 2 whole wheat toast
1040-1215 train GHenerate, ASGT, AP prior
Leg extension 205x15 265x15 340x12/12
sumo 1 leg seated press 100x12 200x12 245x8/8
seated 1 leg press 300x8/8
lying 1 leg curl 200x8/8/7
barbell hacks 405x8/8
kneeling 1 leg curl 115x8/7 105x8
pause squats 225x8/8
SS adductors 295x15/15
SS abductors 295x15/15
15 min HIIT stairmaster
Postal, BCEAA PWO
1240- chicken, rice
1445- fish, salad, ranch, 5g fish oil
1530- I-GH-1, GHenerate, night-night

Good workout. The hacks were ROUGH doing them toward the back half of the workout, and the HIIT really did my legs in.

[Mr.Bones]

Beastly training bro.

What show u prepping for now?

[DAVIDHARDY]

Beastly training bro.

What show u prepping for now?


It's an NGA pro qualifier on March the 5th in Georgia. I don't remember the name of it, and I can't find it on the internet at work. I have the flyer on my laptop.

[Mr.Bones]

How many years clean you need for that ( I'm not going to do one) I'm just curious.

[DAVIDHARDY]

7 years.