Project's Adventure to Swoll City!!

**HawaiianPride.** · 09-16-2009, 03:11 AM

I think it depends really. A2G IMO puts more emphasis not only on the quadriceps but a lot more on the glute, abdominal, calf, and lower back regions. I like to squat where my depth allows my thighs to be parallel to the floor allowing equal hypertrophy to all areas. Then on leg press I usually place my feet a little higher on the pad to really target the glutes and hams more.

**HawaiianPride.** · 09-16-2009, 03:13 AM

I should add that I always go A2G on my first warm up set though to really stretch the tendons and get blood flowing.

**projecthatch92** · 09-16-2009, 12:36 PM

werd. I'll have to try that out next time

**projecthatch92** · 09-18-2009, 01:43 AM

These past couple of weeks I have felt so fuking solid. People fear me in the gym, they fear me!!!! lol

My lats were so pumped today I thought I was going to fly away at one point. I think that since a couple weeks ago I figured out how to successfully do a lat spread, it's helped out my back routine tremendously.

Wide grip pulldowns
180*12
190*10
190*10

Row Machine
175*12
190*12
205*12

DB rows (one arm)
80*12
80*12
80*12

Rack Deadlifts
255*12
285*10
315*6 (my grip slipped

)

Straight arm rope pulldowns
90*12
100*12
100*12

V-bar pulldowns (light)
120*12
120*12
120*10 (lats were on firaaaaaaa)

Close grip preacher curls
100*10
100*10
100*10

Alternating db hammer curls
35*10
35*10
35*10

Concentration curls
20*10
20*12
20*10

**islander** · 09-18-2009, 03:07 AM

lol at your violin up there, you still using chalk? Nice work outs. I dont go atg. I like to go heavy and lower reps mabey thats why. When im warming up or just really light and pumping a bunch out for fun I will go alot lower. I also dont use a spotter so dont want to get myself stuck in any sorta postion were I could injure myself. for a 6'1er mabey its good I dunno how do you feel when you go atg? I feel I am working what im supposed to doing to parallel so why show off lol. Your lat spread looks great, nice v taper goin on. Lats are hot! Lookin good Philly.

MidniteMusik2 · 09-18-2009, 09:40 AM

[QUOTE=My lats were so pumped today I thought I was going to fly away at one point. I think that since a couple weeks ago I figured out how to successfully do a lat spread, it's helped out my back routine tremendously.
[/QUOTE]

What do you mean learn? I don't think i fully comprehend how to do a lat spread the proper way either. I always end up pushing my shoulders really forward. ANy tips would be appreciated.

Also great WO project.

**projecthatch92** · 09-18-2009, 10:47 PM

Midnite, check this link out, hope this helps.

Front lat spread

**projecthatch92** · 09-18-2009, 10:55 PM

Killer workout today again fellas. I just can't get enough of these workouts. I can't explain how awesome I feel in the gym

DB military press
75x9
75x8
75x8

DB side laterals
35x12
35x12
40x10

Incline bench rear laterals (I was laying on the incline, maka-da-cents)
25x12
30x10
30x10

One-arm cable front raises
40x12
45x8
45x10

Reverse pec deck
175x12
190x12
195x10

Side lateral machine
150x10
150x10
100x10 (drop set)

Shrugs
225x12
275x12
315x10
135x15 (drop set)

Slow shrugs with 2 count hold
135x20
135x20
135x20

Calves

Weighted abs

**HawaiianPride.** · 09-19-2009, 02:19 AM

Looking strong dude keep it up.

MidniteMusik2 · 09-19-2009, 10:14 AM

Quote:

Originally Posted by projecthatch92

Midnite, check this link out, hope this helps.

Front lat spread

Thanks Prject, now all i have to do is find some lats haha. Great workout keep strong.

rmike · 09-19-2009, 11:47 PM

Quote:

Originally Posted by MidniteMusik2

Thanks Prject, now all i have to do is find some lats haha. Great workout keep strong.

lol thats good stuff!
Damn project! I just saw your shrugs and now I feel like a d-bag cuz you complimented mine! lol jkjk Your shrugs dawg mine! Nice work bro, your body will have no choice but to get big under that kind of weight

**projecthatch92** · 09-30-2009, 01:32 PM

So I figures I should keep this thread goig since I haven't completed the expedition to swoop city yet lol. Had a good leg workout last night but didn't have too much time since one of my group meetings went longer than expected. I definately felt rushed throughout the workout and I hate that more than anything

Bb squats
225*10
235*6
235*8

Leg press
8 plates *8
8 plates*8
8 plates*8

Leg extensions
190*11
205*8
205*8

Lying ham curls
240*8
240*8
240*8

That's all I got in since the gym closed :(

**projecthatch92** · 10-05-2009, 12:23 AM

Alright guys took the week off, feeling healthier and more motivated than ever. Revamped my diet a little bit.

Meal 1: 6 whole wheat waffles w/ no-sugar syrup; 60 gram protein shake (slin sane serving)

Meal 2: 6 egg whites and 2 whole eggs; 1 cup of oatmeal

Meal 3: 40 grams of protein (pre-workout)

Meal 4: 60 grams of protein; 1 serving of Vitargo

Meal 5: 10 oz chicken breast; 80-90 grams of complex carbs (rice, veggies, or potatoes) (slin sane)

Meal 6: Same as 5; maybe substitute with ground beef, but not too often. (slin sane)

Meal 7: 1.5 cups of cottage cheese; 1 cup of almonds

**mperk** · 10-05-2009, 04:08 PM

Quote:

Originally Posted by projecthatch92

Alright guys took the week off, feeling healthier and more motivated than ever. Revamped my diet a little bit.

Meal 1: 6 whole wheat waffles w/ no-sugar syrup; 60 gram protein shake (slin sane serving)

Meal 2: 6 egg whites and 2 whole eggs; 1 cup of oatmeal

Meal 3: 40 grams of protein (pre-workout)

Meal 4: 60 grams of protein; 1 serving of Vitargo

Meal 5: 10 oz chicken breast; 80-90 grams of complex carbs (rice, veggies, or potatoes) (slin sane)

Meal 6: Same as 5; maybe substitute with ground beef, but not too often. (slin sane)

Meal 7: 1.5 cups of cottage cheese; 1 cup of almonds

Hey man looks like a good diet - I'm not sure about a CUP of almonds with your cottage cheese at bedtime tho:

6-700 calories; 60gms of fat and 24 gms of protein
I assume meal 4 is post workout - any carbs in Vitagro? hope so. Seems you should have a banana or apple right after you workout to spike yor insulin.

My 2 cents...

**projecthatch92** · 10-05-2009, 08:59 PM

vitargo is that stuff I told you about. It's 60 grams of waxy maize and 10 grams of creatine

**projecthatch92** · 10-05-2009, 09:02 PM

I'm back and better than ever. Amazing workout today.

DB Bench
105x8
105x7
105x7

DB incline
80x12
85x9
90x8

DB incline flyes
40x10
45x8
45x8

Pec deck
235x12
250x9
250x8

V-bar pushdowns
170x12
180x9
180x8

Kneeling rope pushdowns
90x10
90x9
90x9

Dips
12xBW
12xBW
11xBW

stalion · 10-05-2009, 10:01 PM

diet looks good big bro
like mention above 1 cup of almonds is to much 1oz should be fine its aboult 22 to 25 almonds if you looking for something with a bit more cals look into macadamian nuts there a bit more but good as hell. keep up the good work.

**projecthatch92** · 10-05-2009, 10:40 PM

yeah I think 1 cup is a little too much as well. I'll look into the macadamia nuts

**islander** · 10-05-2009, 11:00 PM

also try roasted pumpkin seeds

**projecthatch92** · 10-07-2009, 01:54 AM

I decided to add in another leg day. Going to have one hypertrophy day and one power day. Today was hypertrophy. Kept the reps high and the weight low, focused really on muscle contraction.

Quad extensions
105x12
105x12
105x12
105x12

45* hack squat machine
2 plates x 12
2 plates x 12
4 plates x 12
4 plates x 12

Walking lunges
20 paces with 30 lb dbs
20 paces with 30 lb dbs
20 paces with 30 lb dbs

Lying leg curls
120x15
120x15
120x15

Seated leg curls
85x15
85x15
85x15
85x15

Standing calf raises
160x15
160x15
160x15
160x15

**mperk** · 10-07-2009, 04:20 PM

hey man, nice work out - is that plates total or ea side?
About your nuts.... check out macademia nuts and brazil nuts for high fat (if you are on a keto diet) Almonds i believe have more protein as well as the fat.

**projecthatch92** · 10-07-2009, 04:44 PM

no that's just total plates. just very light movements. felt great

**projecthatch92** · 10-07-2009, 10:21 PM

I was a little bit rushed in the gym today because I had a group meeting to go to, so I skipped traps but I'll just incorporate them into my back workout tomorrow.

DB military press
75x9
75x8
80x6

Lateral raises
35x10
40x8
40x8

Bentover cable rear laterals (should have started with more weight)
30x10
35x10
40x10

Wide grip bb front raises
85x10
85x9
90x8

Rear Pec deck (again need moar weightz!)
175x12
190x12
205x8

pixil · 10-08-2009, 07:04 PM

Your walking on sunshine whoahhoooahoo and it feels good!

In other words log me in.

**projecthatch92** · 10-09-2009, 11:35 AM

It's amazing how much a solid diet really helps out in the gym, at least it does for me. It's almost more of a mental feeling for me, because I know everything else is in check, so I can just go train balls to the wall lol.

I'm currently taking Nutrex Volu-grow, which is waxy maize starch with creatine, and this shiit makes me bloated as hell! I'm not used to this feeling since this is the first successful run I've had with creatine. Going to be changing up my routine next week so we'll see how that goes.

Wide grip pulldowns
190*12
200*9
210*8

Wide grip cable rows
190*10
190*10
200*9

T-bar rows (close-grip)
3 plates x 12
4 plates x 9
4 plates x 8

Rack deadlifts (no straps just chalk)
285*10
315*9
325*7 (new PR for me)

BB curls
85*10
90*10
95*8

DB hammer curls
35*10
40*8
40*8

Reverse EZ bar curls (these were fukin painful)
45x12
55x10
65x8

As you can tell I'm trying to build the outer sweep of my biceps a little bit. I got some great compliments from guys at the gym yesterday. Made me feel good since I haven't gotten any in awhile. Definately made my workout that much better. Hopefully my lower/middle back isn't too sore today so I can do some squats!

**HawaiianPride.** · 10-09-2009, 11:47 AM

Sweet workout congrats on the new pb.

**T.O** · 10-09-2009, 12:50 PM

looking good project keep it up bro.

**projecthatch92** · 10-09-2009, 11:33 PM

Got home late from work today, around 7. Gym is only open till 8 on fridays since I guess people at college need to start drinking at 9? Beats me...

Went and did some cardio work. I'm only allowing myself one cheat meal a week now. So I figured I'd do it on friday. Ordered a lot of chinese food at work. I didn't even enjoy it though, probably too much sodium :(

**projecthatch92** · 10-11-2009, 10:54 AM

Did legs last night. I guess it was national squat day, since both racks were being used the whole time I was there. I had to do the power squat machine which I'm kind of upset about because I don't feel like I got a good workout. Oh well.

I tried pre-exhausting my legs before doing power squats and leg press. Not sure if I like it or not, maybe that's why I didn't get a good enough workout?

Quad Extensions
190*10
195*10
205*10

Seated leg curls
160*9
160*8
160*8

Power Squat (total # of plates)
6 plates+50*10
8 plates*9
8 plates+50*8

Leg press
8 plates*10
8 plates+50*7
8 plates+50*6

lying leg curls
220*8
220*8
220*8

Calves

**HawaiianPride.** · 10-11-2009, 10:58 AM

Your leg press is amazing brotha man. Keep up the great work!