Project's Adventure to Swoll City!!

MidniteMusik2 · 08-30-2009, 11:08 AM

Hey BUDDIES lol...Projecthatch, did you feel like Layne's workout had you in the gym too many days a week. for my body, five days is killing my shoulders. After six weeks I'm going to change routines, unless my gains are that remarkable, then i'll have to deal with the achy shoulders. lol

**projecthatch92** · 08-30-2009, 03:00 PM

No I didn't think so. My body is used to the pain lol. Your's will soon adapt

**mitbar** · 08-30-2009, 03:15 PM

looking good big dawg keep it up

MidniteMusik2 · 08-30-2009, 06:12 PM

Hey guys, 2 things I need help with. First, for purposes of bulking, what type of cardio shoiuld I be doing on off days.

Second, how the hell do I determine my bodyfat accurately? If there is something to buy, let me know guys

Thanks

**HawaiianPride.** · 08-30-2009, 08:05 PM

HIIT on off days. Go see your doc for 100% accuracy. Got mine done two days ago. I'm sitting at 8%.. did one at the gym and it said 6%.. so yeah. I would recommend a doctor.

rmike · 08-30-2009, 11:07 PM

wow! your one lean, mean, dude! I will never see 8%. I dont think its possible. Whats your % project? Are you still going to compete?

**HawaiianPride.** · 08-30-2009, 11:11 PM

I just want to bulk up to between 10% and 13%, then cut back down to around 6% then repeat but finishing off with more muscle then before. I have a long way to go before I even consider to compete IMO. I want to be thick as hell when I step on stage, and in my eyes I'm not that thick yet.

rmike · 08-30-2009, 11:17 PM

Your going to put on some mass with that test/tren ace. Are you going with test prop? My bad for thread jacking projecthatch. lol
Projecthatch, werent you going to compete at your school or something?

**projecthatch92** · 08-31-2009, 12:23 AM

don't apologize for threadjacking. I do it all the time lol.

I'm still thinking about competeing. It wouldn't be until March though.

I'm probably sitting around 11% right now at about 205ish. I'll try and get some pictures up this week

**islander** · 08-31-2009, 12:30 AM

Quote:

Originally Posted by projecthatch92

I'm still thinking about competeing. It wouldn't be until March though.

I'm probably sitting around 11% right now at about 205ish. I'll try and get some pictures up this week

MidniteMusik2 · 08-31-2009, 01:28 PM

Quote:

Originally Posted by HawaiianPride.

HIIT on off days. Go see your doc for 100% accuracy. Got mine done two days ago. I'm sitting at 8%.. did one at the gym and it said 6%.. so yeah. I would recommend a doctor.

Can you briefly explain the HIIT concept?

**HawaiianPride.** · 08-31-2009, 01:44 PM

HIIT is a form of cardio that involves short intervals of maximum intensity exercise separated by longer intervals of low to moderate intensity exercise. Because it involves briefly pushing yourself beyond the upper end of your aerobic exercise zone, it offers you several advantages that traditional steady-state exercise (where you keep your heart rate within your aerobic zone) can’t provide: For example, for running, you can perform 60 seconds of running at a moderate speed, then 60 seconds of running at your maximum speed, then 60 seconds of walking.

MidniteMusik2 · 08-31-2009, 01:50 PM

HawaiinPride, you are a huge help in this forum. The funny thing is i actually attempted something like that yesterday. I was on the eliptical machine and did 2 minutes of moderate then 1 minute of maximum continuously for 20 minutes.

Thanks again for your help.

**HawaiianPride.** · 08-31-2009, 01:54 PM

Anytime!

rmike · 08-31-2009, 08:33 PM

Quote:

Originally Posted by HawaiianPride.

HIIT is a form of cardio that involves short intervals of maximum intensity exercise separated by longer intervals of low to moderate intensity exercise. Because it involves briefly pushing yourself beyond the upper end of your aerobic exercise zone, it offers you several advantages that traditional steady-state exercise (where you keep your heart rate within your aerobic zone) can’t provide: For example, for running, you can perform 60 seconds of running at a moderate speed, then 60 seconds of running at your maximum speed, then 60 seconds of walking.

Wow! You successfully described HITT in like a paragraph. Im speechless. lol

rmike · 08-31-2009, 08:35 PM

Quote:

Originally Posted by projecthatch92

don't apologize for threadjacking. I do it all the time lol.

I'm still thinking about competeing. It wouldn't be until March though.

I'm probably sitting around 11% right now at about 205ish. I'll try and get some pictures up this week

Nice! Im around that but im sure my bf% is much higher. Hasnt been checked in a good while though. Get them pics up and ill do the same!

MidniteMusik2 · 08-31-2009, 09:27 PM

Hey guys, I just discovered that my gym offers a bf% test so I will take it tomorrow nite before I train.

Aslo I am going to post my layne norton routine day by day. I just started week 3, so you can see. The strength gains have been fantastic for upper body. My legs are weak cause all these years I never trained them properly.

Lata boys

**projecthatch92** · 08-31-2009, 09:57 PM

add some leg press in on the lower body power day

MidniteMusik2 · 08-31-2009, 10:18 PM

Quote:

Originally Posted by projecthatch92

add some leg press in on the lower body power day

Ok thanks Project. I was gonna attempt to add some arms into power upper, but I was dead after the 4th exercise.

**projecthatch92** · 08-31-2009, 10:55 PM

Add one bicep movement and one tricep movement, but only do 3 sets of 5

n88tr · 08-31-2009, 11:25 PM

Love the new sig, fighting rats ... lol. Everytime I watch it 2 or 3 times when I see it there.

Are we going to see any update pics maybe? See how you're looking these days?

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

Yeah man, hopefully this week. I gotta convince my roommate though lol.

Today's workout was pretty solid. I did both flat and incline bench with the BB. I feel that I get a better workout from the DB's, definately a better ROM. I'll switch to DB's next week and see how I feel.

Flat BB bench
205*10
205*10
205*10

Incline BB Bench
185*8
185*7
185*7

Incline Flyes
35*12
40*10
40*10

Pec Deck
220*10
220*10
220*9

V-bar pushdowns
140*12
150*12 (maxed out the cable press, had to add a 10 lb plate for the next set lol)
160*10

Rope Pushdowns (I try not to do a lot of weight with this, I like feeling the burn as opposed to having to throw my body to get the weight down.)
50*12
55*12
60*12

Dips (just my bodyweight)
12
12
12

**projecthatch92** · 09-01-2009, 01:44 AM

Oh and I too love the fighting rats. My favorite part is how they just look at each other towards the end, and then just run away lol

**HawaiianPride.** · 09-01-2009, 02:10 AM

Nice weight, whats up with the consistency though? No fluctuation in the weights I'm noticing. Are you a fan of pyramiding or what?

**projecthatch92** · 09-01-2009, 02:52 AM

I've always gone up with weights. I'm just trying this out for now. We'll see how it works. I feel that my body has been getting used to the way that I've trained for the past couple of years.

**HawaiianPride.** · 09-01-2009, 02:54 AM

Change can be good for sure. Time will tell.

**projecthatch92** · 09-01-2009, 02:38 PM

Alright guys, I need to build the outer part of my bicep up a little bit. I should be doing more close grip curls then correct? Is there anyway that I could position the dumbbells differently to hit the outer sweep as well?

**mitbar** · 09-01-2009, 02:59 PM

project are you hitting 10 easy or is it hard, i want to see some bigger weights with 8-10 reps and not an easy 8 to ten i want a struggling 8 to 10.

**mitbar** · 09-01-2009, 03:00 PM

Quote:

Originally Posted by projecthatch92

Alright guys, I need to build the outer part of my bicep up a little bit. I should be doing more close grip curls then correct? Is there anyway that I could position the dumbbells differently to hit the outer sweep as well?

The Hammers curls and straight bar curls will hit them.

**HawaiianPride.** · 09-01-2009, 03:23 PM

Hammers and Reverse Curls.