[Iron_Mercenary]

You just gotta find that sweet spot in the workouts where you're putting forth enough effort to stimulate hypertrophy, but not so much intensity to where you're putting yourself in jeopardy for an injury.

[mitbar]

Originally Posted by projecthatch92

Definately not pushing myself hard enough. I could walk with ease today, so that's not good

wtf you should be hobbline around after a leg workout damnit!!!!!!!!

push yourself bro but not so hard you end up hurting yourself.

[projecthatch92]

I know I know, trust me, I was not happy with myself after that workout. Can't wait to hit the gym today. My body is going to hate me

[projecthatch92]

So I hit the weights pretty hard today. Definately harder than last weeks upper body power day, but I still don't feel any soreness. I felt great during the workout, so I don't know what it is. Here's what I did today, you guys tell me if I should be doing anything differently. It was all 5x5 today

BB flat bench
225x5
225x5
235x5
245x5
245x5

HS isolated low row
2 plates+25 x 5
3 plates x 5
3 plates+25 x 5
4 plates x 5
4 plates x 5

Military press (on a machine)
135x5
180x5
225x5
225x5
240x5

BB shrugs
225x5
285x5
285x5
315x5
315x5

Let me know what you guys think. I felt tired after the workout, but still don't feel sore, and it's been 6 hours since i've been at the gym. I guess only a good nights sleep will tell. Later guys

[islander]

hey now soreness should not be used to measure effectivness of wo. People always are saying that around here. May mean you are just in great condition and have your diet and **** in check. Looks like some great weights your pushing! Nice work proj. ps If I get doms I wont even know for 2 days.

[Xemantic]

Originally Posted by islander

hey now soreness should not be used to measure effectivness of wo. People always are saying that around here. May mean you are just in great condition and have your diet and **** in check. Looks like some great weights your pushing! Nice work proj. ps If I get doms I wont even know for 2 days.

You make a good point, being sore after workouts doesn't always mean you had an amazing workout, I rarely get sore but I keep growing.. Im only sore if I take a month off the gym then come back, the first two weeks Im in serious pain then after that no pain. So long as you do your exercises with proper form and full range of motion I dont think you need to worry bro

[projecthatch92]

Yeah very good point guys. I feel DOMS usually the morning after a very intense workout, but these workouts are intense as hell, and they just make me feel great. I can't wait to do lower body power today. I've definately got to make up for last week lol

[projecthatch92]

Feelin a little bit of soreness today but nothing too painful. I know that soreness doesn't mean a good workout, but sometimes feelin just a little bit tight reminds me I'm on the right path. I'm a little weird like that

I talked to one if my buddies that was in my university's bodybuilding competition that I want to compete in. I don't think I'll have any problem with making it in the heavy class. Heavyweights for this past year was 176+ which is surprisingly low to me. I probably wanna come in at about 185 because I'm still pretty tall. What do you guys think?

[Xemantic]

Originally Posted by projecthatch92

Feelin a little bit of soreness today but nothing too painful. I know that soreness doesn't mean a good workout, but sometimes feelin just a little bit tight reminds me I'm on the right path. I'm a little weird like that

I talked to one if my buddies that was in my university's bodybuilding competition that I want to compete in. I don't think I'll have any problem with making it in the heavy class. Heavyweights for this past year was 176+ which is surprisingly low to me. I probably wanna come in at about 185 because I'm still pretty tall. What do you guys think?

You're down to 200 pounds right now right? whats your current bodyfat?

[projecthatch92]

Originally Posted by Xemantic

You're down to 200 pounds right now right? whats your current bodyfat?

11%, which is the highest I've ever been. I'm naturally very lean. I'll post pics so you guys can see and make your own judgements.



I'll post my workout first, then give me typical speech/rant lol.

Squats (ass to the grass)
205x5
205x5
225x5
225x5
225x5

Deadlifts
225x5
225x5
245x5
265x5
285x5

Standing calf raises
240x8
240x8
240x8
280x8
280x8
280x8

So this is what a leg workout is supposed to feel like huh? Holy cow I feel freakin amazing right now!! Those squats felt so damn good. I was squatting on some 5 lb plates, it let me go a lot deeper. All those reps were slow and controlled. Squats were better this week than last week, but I'm still not happy that I can bench more than I squat. Hopefully next week I can hit 245. I can already tell that my quads have gotten bigger, and I feel that my endurance in my quads is much better, which helps me go with the heavier weights. I can't wait for high rep hack squats!!

The deadlifts felt freakin amazing as well. This was the first time that I didn't do one hand over and the other under. I had both hands over, and surprisingly it felt more comfortable for me, and my grip wasn't slipping at all with the chalk. During my pplex cycle I was repping 315, so I feel like 285 isn't bad. I could have done more, but I didn't want to jump up weight too much. Next week I'll start heavier!



I feel like I'm on cloud 9 right now, seriously. I love working out late at night, because I go to bed super happy, and I wake up feeling amazing.

End of my rant for tonight. Tomorrow is a cardio day, I'll hit the stairmaster for 30 minutes or so. Later boys and girl!!

[islander]

hahah sweet! I love a night workout too. Ya I was having grip issuse then learned the reverse grip thing, worked great, found out it was bad, went back to regualr pronated and found my grip had stregnthed. Are you new to chaulk? Id love to try. Im the opposite my squat and dead are more then double my bench. Sounds like you had fun!!

[islander]

heheh just noticed 'and girl' aaand just was thinking I wonder if we like at night better because after a good sleep our endorphins are naturally replenished and at normal levels but at the end of the day were tired and depleted and when we workout it gives us that endorhpin rush which we would notice more when in this tired state. hmm just thinking out loud lol

[projecthatch92]

Originally Posted by islander

heheh just noticed 'and girl' aaand just was thinking I wonder if we like at night better because after a good sleep our endorphins are naturally replenished and at normal levels but at the end of the day were tired and depleted and when we workout it gives us that endorhpin rush which we would notice more when in this tired state. hmm just thinking out loud lol

See, the thing with me is, I think I save all my endorphins throughout the day for my workout lol. I usually take a nap after work, then eat a solid meal, then my pre-workout shake, and then hit the gym so maybe that helps me too.

As far as chalk goes, I am kind of new to it I guess you could say. I started using it about 3 months ago, and I can tell my forearms have already gotten bigger and stronger. I always used straps, but didn't like to because I knew they were holidng my forearms backs. I highly recommend trying it out, also keeps your hands from getting all sweaty.

[islander]

ahh Well im not sure if they allow chalk in my gym I know this one guy uses it but hes the deadlifting champ of my province so I think they may just give him the exception. I def would tho. Ive still never tried straps either. I figure if my hands cant hang on I will do what ever reps they can hang on to. Ive been training for strength not hypertrophy so this works ok. Plus Ive heard that you can only go with perfect form going super heavy like 3 times or 5 times..or 2 lol something llike that not over 5 anyway. I see your doing 5x5 on deads. See you smart and increase your weight. I cant do that for some reason I get to preexhusted. There a point were it works great but then the last 2 heavyier sets I cant push out. I get all eager to lift as heavy as I can so do a warmup set then go right to 70% do that twice but then if I continued at that weight couldnt push out 5 so either go 3,2 or drop weight and do 5,5. hmm This may be my problem. See this is why I like reading people logs!

[projecthatch92]

I'm doing the Layne Norton's power/hyperteophy routine that you posted up. I've never done 5x5 before this, but I absolutely love it. It's really hard for me to not go heavy in the beginning. I typically do 2 warmup sets on light light weight for 5 reps, then do the first 2 sets at the same weight at about 60 to 70 %, then just keep increasing the weight after each set

[Iron_Mercenary]

You're making a lot of headway Project! How's the post-workout whey-casien mix workin for ya?

[mperk]

Originally Posted by projecthatch92

11%, which is the highest I've ever been. I'm naturally very lean!!

11% -0the highest youve ever been? Speaking on behalf of all of thise who haven't seen 11% "Go pound sand in your @$$!

Good - glad i got that off my chest!!! J/K - good work my lean, brolic friend - you are going to blow up at this new gym with that routine! We'll hardly recognise you in the fall! Balls to the wall, dude!

(let me know if you want to know what 13-15% feels like - I'll gladly send you some fat deposits you can strap around your waist! ;-)

[projecthatch92]

Originally Posted by Iron_Mercenary

You're making a lot of headway Project! How's the post-workout whey-casien mix workin for ya?

Thanks iron! I take my whey with glyco-maize directly after my routine and before I shower. Than about 30 - 40 minutes later I have my casein

Originally Posted by mperk

11% -0the highest youve ever been? Speaking on behalf of all of thise who haven't seen 11% "Go pound sand in your @$$!

Good - glad i got that off my chest!!! J/K - good work my lean, brolic friend - you are going to blow up at this new gym with that routine! We'll hardly recognise you in the fall! Balls to the wall, dude!

(let me know if you want to know what 13-15% feels like - I'll gladly send you some fat deposits you can strap around your waist! ;-)

Well according to that trainer guy the only way I'm ever going to gain weight is if I'm above 16%....hahaha what a douche

[mperk]

Originally Posted by projecthatch92

Well according to that trainer guy the only way I'm ever going to gain weight is if I'm above 16%....hahaha what a douche

Speaking from experience.....I'd say he's right I gained a ton of weight after my kids came on the scene and got up to 27%...and i was shopping for size 38 pants.....hahahahha - definately had a taper - although I think it was more like a pryramid! LOL Glad to hear you are bulking to 11% but you can definately gain at that level - it will just be slower, but it will; be solid - you won't have to cut as much afterwards! now go eat a chicken breast and pick up a half dozen donuts for your trainer at the gym!

[carl54]

Hatch! Good to see your kickin ass bro! At your height if you come in at 185 your going to wannna be super lean and shredded! Your height is a dissadvantage because your going to look way smaller then a 5'10" guy that weighs 5lbs less then you. Just make sure your throwin as much mass on before then and make sure your cardio/diet is on point and come in super dry and shredded. You got the will bro so do it up! I plan to do a show next summer and come in at 215ish which shouldnt be too hard for me. Anyway ill try and keep up on your log man, just hella busy myslef!

[projecthatch92]

Thanks for the kind words carl.

Just marinated and grilled 4 pounds of chicken. Should be good for 3 days lol. Also made my own mass shake so I could spend more money on real food.

2 cups milk
3 scoops isolate
2 tbsp natural peanut butter
1 cup of oatmeal
2 bananas

Comes out to about 1,200 calories and about 110 grams of protein. Doesnt taste too bad. The only downside is I hate always cleaning the blender!! Can't wait for the gym tonight. Going to prepare some sweet potatoes for the next couple of days too. Later guys and girl!

[mperk]

Originally Posted by projecthatch92

Thanks for the kind words carl.

Just marinated and grilled 4 pounds of chicken. Should be good for 3 days lol. Also made my own mass shake so I could spend more money on real food.

2 cups milk
3 scoops isolate
2 tbsp natural peanut butter
1 cup of oatmeal
2 bananas

Comes out to about 1,200 calories and about 110 grams of protein. Doesnt taste too bad. The only downside is I hate always cleaning the blender!! Can't wait for the gym tonight. Going to prepare some sweet potatoes for the next couple of days too. Later guys and girl!

you should try adding some vanilla and cocoa powder top it for a chocolate taste. Is the milk non fat?

Good work on the chicken, dude - u cook a pound of brown rice too? LOL

[projecthatch92]

Milk is 2%. I was thinking about buying some low fat vanilla ice cream and adding one scoop to it. Not a big fan of chocolate. No brown rice, but I did cook a ton of sweet potatoes, my new favorite lol.

DB Incline Bench
75x12
85x12
95x8

BB close grip bench
135x10
135x10
135x10

DB flat bench
85x10
90x7

Preacher curls (plate loaded)/Standing french press
70x12/60x12
80x10/80x10
90x12/80x10

Pushdowns/DB hammer curls
55x12/30x12
65x12/35x10
75x10/35x10

Machine curls/machine dips
110x12/180x12
120x10/180x12
120x10/180x10

Cable crossovers
45x12
55x10
55x10


Guys and girl, this routine is sick!! I get the most amazing pumps ever! Going from DB incline bench to BB close-grip is amazing. My chest cramps up it's so awesome. I've never had such amazing workouts naturally, I can't even imagine how they could get better. My diet is better than ever. I'm so content with everything, I love it.

I feel huge all the time. Everyone asks me if I'm on gear, or what supplements I'm taking. I tell them chicken breast and dedication lol. The other day I was at the golf course hitting some balls at the range, and my old boss asked me when I'm joining the WWE. I laughed my ass off.

My mom has been buggin me lately about me being too big and what my goals are. I finally told her I want to do a bodybuilding competition at school. She called me a freak. I explained to her why I wanna do it, but she still doesn't understand. I showed her some pictures of my buddies that did it this year. She asked me how I'm going to look like that since I'm so fat... I explained to her I need to get gain some fat in order to get bigger, then to cut down. She was very confused. Oh well, maybe someday she'll understand. Later everyone!!

[mperk]

DUDE! 90's & 95's on the falt and incline DB press - you da man - you're going to be a beast at the end of this summer!!! Love the conversation with mom - women just don't get it - I'm sure that goes 2x for mom's. My wife is like "why do you want to get so big?" I went to a chiropracter a few weeks ago - big buff dude - he said"Why do you lift weights? to get big muscles?" I said "yup that's it" - he totally got it! hahahaha

[Xemantic]

Originally Posted by projecthatch92

Thanks for the kind words carl.

Just marinated and grilled 4 pounds of chicken. Should be good for 3 days lol. Also made my own mass shake so I could spend more money on real food.

2 cups milk
3 scoops isolate
2 tbsp natural peanut butter
1 cup of oatmeal
2 bananas

Comes out to about 1,200 calories and about 110 grams of protein. Doesnt taste too bad. The only downside is I hate always cleaning the blender!! Can't wait for the gym tonight. Going to prepare some sweet potatoes for the next couple of days too. Later guys and girl!

I hijacked Evan Centopani's shake 1 cup oatmeal, 2 scoops dymatize whey elite, one scoop bsn syntha 6. Comes out to about 75g protein and about 40 - 50g carbs, actually tastes pretty good, I eat after 3 hours though after drinking one of those

[mf612]

you could always try and use nesquick for taste. i dont know whether youre bulking or cutting though. im doing the layne workout right now and have nearly identical stats to you right now (height, weight, lifts), except for legs. how are you liking it so far?

[projecthatch92]

X, I usually have that shake inbetween breakfast and my second meal, kind of to hold me over. I always eat breakfast, but it's hard for me to eat a hug breakfast so I just make sure to get my morning carbs.

Mf612, I love this routine. This is the first time I've ever tried something like this, and it make me think how I enjoyed working out before lol. I can't wait for tonight!!

[mf612]

back/shoulders is good. but i love the hypertrophy leg and chest/arms days.

[projecthatch92]

Yeah for sure. The pump I get from the chest and arm day is unbelievable. I love the legs day too. Really helps me getting back into legs and all

[projecthatch92]

DB Military Press/DB front raises
70x12/20x10
75x8/20x10
75x6/20x10

DB rows (slight incline on bench)/ DB arnold presses
80x12/45x12
90x10/45x12
100x8/45x12

Wide Grip pulldowns/DB shrugs
150x12/90x15
160x10/90x12

Reverse pulldowns (close-grip)/Upright rows
120x12/70x10
120x10/70x10

T-bar rows
2 plates x 10
2 plates x 10

Lateral raise machine
60x10
60x10


Holy moley. My front delts were so spent after that first superset. Makes me think of maybe putting my leg hypertrophy day inbetween the two upper body hypertrophy days. I felt that my front delts were still a little sore from the 3 bench movements I did yesterday. The only part that makes me want to keep it this way is that my biceps are uber sore, so it really forces me to pull with my back, which is a huge plus. What do you guys think? Keep the split with chest/arms, then back/shoulders, then legs, or put the legs inbetween?