Bludevil's Hybrid Hypertrophy routine [Forum Archive]

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Bludevil's Hybrid Hypertrophy routine

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Posted by: bludevil

Well, I've finally decided to start another journal. This journal will be used to record and examine results on the Hybrid Hypertrophy routine created by Chad Waterbury. You can find the entire routine here http://www.t-nation.com/findArticle....5-038-training
For those to lazy to read the article, here's a brief summary, This method is based on three important principles:

1) Avoiding absolute muscular failure.

2) Maintaining relatively constant parameters that don’t confuse the hell out of your nervous system.

3) Achieving greater maximal strength increases.

Here’s how it works. To begin, you’ll perform the first compound exercise for 3-4 sets until you reach a 3RM for that lift. Remember, a 3RM represents a load you could lift for three perfect reps without losing form. If you must compromise form to reach the third rep, decrease the load 2.5% and try again.

Second, you’ll pick a different exercise for the same muscle group and perform 12-14 reps while stopping one rep short of muscular failure.

Lastly, you’ll perform one set of 2-3 reps with the same compound exercise that you start with. Oftentimes, you won’t be able to perform all three reps with the same load you started with, but you should be able to perform at least two reps. This will effectively re-recruit the FF motor units so you won’t leave the CNS remembering a light load.

Keep in mind, this isn't a "pure" maximal strength program; this is a hypertrophy-based program that also causes maximal strength gains.

The Program

I titled this program "Hybrid Hypertrophy" since it combines a few different methods into the same session. Up to this point, most of my programs revolved around training a single strength quality within each session. Since this program combines a few methods into each workout, you’ll be able to perform it for up to four weeks before switching programs. (Some of my clients have performed this program for as long as six weeks without losing the effect, but stick to four weeks as a starting point.)

As to dieting, not doing any specific diet plan but keeping it fairly clean.
Weight is 195.

K, that's about it, let's see where this takes me.

Posted by: bludevil

Day 1, Monday Oct 10

Close Grip BP - 3x3 with 220/225/230, 60sec RI
BB Skull Crusher - 1x14 with 80, 180sec RI
Close Grip BP - 1x3 with 230

Sumo Deadlift - 3x3 with 290/295/300, 75 sec RI
Front Squats - 1x14 with 80, 180 sec RI
Sumo Deadlift - 1x3 with 300

Weighted Chin Ups - 3x3 with BW+30/BW+35/BW+40, 75sec RI
Straight Arm Cable Pulldown - 1x14 with 50, 180sec RI
Weighted Chin Ups - 1x3 with BW+40

Posted by: bludevil

Day 2, Tuesday Oct 11

Power Cleans - 3x3 with 150/155/160, 75sec RI
BB Squats - 1x14 with 195, 180sec RI
Power Cleans - 1x3 with 160

Sit-ups with feet hooked - 3x3 with 70/75/80, 60sec RI
Cable Crunches - 1x14 with 85, 120sec RI
Sit-ups with feet hooked - 1x3 with 80

BB Bench Press - 3x3 with 230/235/240, 60 sec RI
DB Flyes - 1x14 with 45, 180sec RI
BB Bench Press - 1x3 with 240

Posted by: Rocco32

This is really cool Blu! Thanks for starting a journal again, I'm interested in this. Nice strength btw!!!! So how many w/o's a week and how long do they take?

Posted by: Archangel

Brother Blu, awesome w/o's my Friend!!! I like ALOT of what Chad Waterbury writes about!!! Brother Patrick (P-Funk) turned me onto him!!! Hows it goin my Friend!!!

Posted by: lnvanry

What is a sumo deadlift?

Posted by: gwcaton

Hey Blu ,

I was wondering where your journal went . LOL This should be interesting

Posted by: bludevil

Quote:

Originally Posted by Rocco32

This is really cool Blu! Thanks for starting a journal again, I'm interested in this. Nice strength btw!!!! So how many w/o's a week and how long do they take?

Thanks bud, glad to know someone's interested.
3 days of weights (My work schedule requires me to lift on Monday, Tuesday, and Thursday). Cardio on Wednesday and Friday.

W/O usually take around 45 minutes. Not bad at all.

Posted by: bludevil

Quote:

Originally Posted by Archangel

Brother Blu, awesome w/o's my Friend!!! I like ALOT of what Chad Waterbury writes about!!! Brother Patrick (P-Funk) turned me onto him!!! Hows it goin my Friend!!!

Yeah I like Chad's stuff too. I've used this routine before for 4 weeks with great success. I'm going to run it for 6 weeks this time and then probably do a Full Body Routine created by C. Waterbury. Oh, and thanks for the comment about w/o. My main goal is to try and regain size and strength that I lost on recent cutting cycle.

Posted by: bludevil

Quote:

Originally Posted by lnvanry

What is a sumo deadlift?

Here's a link my friend
http://www.bsu.edu/webapps2/strengthlab/home.htm

Posted by: bludevil

Quote:

Originally Posted by gwcaton

Hey Blu ,

I was wondering where your journal went . LOL This should be interesting

After I finished my cutting cycle, I kind of took a break and let the journal slip. Well, for the most part there was nothing to report

Decided to start this journal because they do help you track your progress and all the comments from everyone is a big inspiration to keep at it.
Glad to see your back as well GW.

Posted by: bludevil

Today = 20 minutes of Cardio (jumping rope)

Posted by: yellowmoomba

Nice lifts Blue.....I just noticed your journal today

I've read some CW articles.....They are interesting.

Posted by: bludevil

Quote:

Originally Posted by yellowmoomba

Nice lifts Blue.....I just noticed your journal today

I've read some CW articles.....They are interesting.

Thanks man.
Few things I left out in the 1st post. The only supp's I'm taking is Vault (Creatine + NO2 combo) and BCAA's. I'm interested to see how my numbers will compare to the last time I did the routine (Last time I did the routine, I was on 1-AD).

Also, my wife has started lifting to tone up and she's wanting to dial her diet in. She's the type that could eat what ever she wanted and not gain a pound

, but since having our last child (9 months ago) she has 10lbs that she want's to lose. So with all that said, I'm going to go on a diet with her to help push her along. Right now I'm thinking of doing a modified Carb Cycle diet. Instead of High, Low, No, I'm thinking of doing Medium, Low, Medium, Low. Medium days consist of 3 carb meals to be done on weight training days. Low days consist of 1-2 carb meals to be done on non- weight training days.

Posted by: yellowmoomba

Quote:

Originally Posted by bludevil

Good luck with Carb cycling......That takes dedication

Posted by: bludevil

Thursday - Oct 13

Dips - 3x3 with BW+100/BW+105/BW+110, 60sec RI
Nautilus Tri Extension - 1x14 with 75, 180RI
Dips - 1x3 with BW+110, 60sec RI

Bent-Over BB Rows - 3x3 with 185/190/195, 60sec RI
DB Rear Delt Side Raise - 1x14 with 25, 180sec RI
Bent-Over BB Rows - 1x3 with 195, 60sec RI

Partial Deadlift - 3x3 with 310/315/320, 75sec RI
Box Squat - 1x14 with 210, 240sec RI
Partial Deadlift - 1x14 with 320

Posted by: gwcaton

Nice wo BLU

Looks awful heavy to me . Those bentover rows would be the end of me .

Posted by: yellowmoomba

Nice session yesterday !! Big #'s Blu!!!

Posted by: bludevil

Quote:

Originally Posted by gwcaton

Nice wo BLU

Looks awful heavy to me . Those bentover rows would be the end of me .

Thanks man. Just a note, the bent-over rows were done with palms facing out.

Quote:

Originally Posted by yellowmoomba

Nice session yesterday !! Big #'s Blu!!!

Maybe one day, I'll be throwing your #'s around

Posted by: bludevil

Oct 14
Cardio - 1hour of basketball

Posted by: yellowmoomba

Quote:

Originally Posted by bludevil

Oct 14
Cardio - 1hour of basketball

Lucky Bastard

... I wish I could play ball

Posted by: Rocco32

Haha, playing basketball sounds more fun than jumping rope for 20 minutes!!! Nice w/o's.

Posted by: bludevil

Quote:

Originally Posted by Rocco32

Haha, playing basketball sounds more fun than jumping rope for 20 minutes!!! Nice w/o's.

Yeah a lot more fun. I knew I made a mistake of jumping rope when I was already sweating after 3 minutes of jumping rope. To help me out with my vertical leap, I tried just jumping for 10 minutes but after about the 25th jump, I was completetly exhausted. Winter Basketball leagues will be starting up soon, so I think I'm going to keep trying the verical leaps for cardio at least once a week.

Posted by: Archangel

Solid w/o my Friend, looking great!!!

Posted by: bludevil

Quote:

Originally Posted by Archangel

Solid w/o my Friend, looking great!!!

Thanks angel, much appreciated.

Oct 17

CG Bench Press - 3x3 at 225/230/235, 60sec RI's
Skull Crushers - 1x14 at 85, 180 sec RI
CG Bench Press - 1x3 at 235

Sumo Deadlifts - 3x3 at 300/305/310, 75sec RI's (really felt these today, lower back strength has never been a strong part so I'm trying to emphasize on these).
Front Squats - 1x14 at 85, 180sec RI
Sumo Deadlift - 1x3 at 310

Chin Ups - 3x3 at BW+30/BW+35/BW+40, 75sec RI
Straight Arm Cable Pulldown - 1x14 at 50, 180sec RI
Chin Ups - 1x3 at BW+40

Posted by: Rocco32

Great w/o, looks like you went up on all the lifts as well

How are you liking the program so far? Is it challenging enough and do you feel it's enough volume?

Posted by: bludevil

Quote:

Originally Posted by Rocco32

Great w/o, looks like you went up on all the lifts as well

How are you liking the program so far? Is it challenging enough and do you feel it's enough volume?

Volume, I don't know, but it's definately fatiguing on the CNS. The author only calls for 4-6 weeks max on this routine and I can see why. I definately leave exhausted plus I wouldn't want to go much longer because I feel old shoulder injury trying to flame up due to stress from heavy weights. I would love to run this routine on a ph like superdrol.

Posted by: yellowmoomba

Nice wo Blu! Sumo's look good

Posted by: gwcaton

Quote:

Originally Posted by bludevil

Whats after the 4-6 weeks of this program ?

Posted by: bludevil

Quote:

Originally Posted by yellowmoomba

Nice wo Blu! Sumo's look good

Thanks YM. I really need to start focusing on lower back. May start adding in Good Mornings as well.

Quote:

Originally Posted by gwcaton

Whats after the 4-6 weeks of this program ?

probably a Full Body routine written by Chad Waterbury as well. Here's a link to the routine. http://www.t-nation.com/readTopic.do?id=508031
I'll probably run the Full Body Routine from nov to march.

Posted by: Rocco32

Quote:

Originally Posted by bludevil

I'm really interested to see your results from this. I've found doing w/o's like this on PH's just made my injuries much worse and set me back further than when I started the PH.

Posted by: bludevil

Quote:

Originally Posted by Rocco32

I'm really interested to see your results from this. I've found doing w/o's like this on PH's just made my injuries much worse and set me back further than when I started the PH.

yeah I didn't think about the injury issue, but man when those numbers keep going up, it definately keeps you motivated. So far, so good with this routine. I'm really surprised with my numbers given I'm only on Creatine + BCAA's (1st time I did this routine I ran with 1AD) and my numbers are progressing better than 1st time. But we'll see what happens at the end of routine, cause that's when the 1AD started kicking in and my numbers started blowing up(At end, hit my PR for Bench Press at 305x3 at bodyweight of 190.) I don't think it was no coincidence though that the next week is when I partially tore my rotator cuff and I haven't come close to hitting 300 again.
Just a note that the injury happened almost a year ago to the day.

Posted by: bludevil

Oct 18 - Cardio

20 minutes of HIT Cardio

Posted by: bludevil

Oct 19

Power Cleans - 3x3 with 155/160/165, 75sec RI
BB Squats - 1x14 with 200, 180sec RI
Power Cleans - 1x2 with 165 (Couldn't get 3rd rep up. Really need to check form on these, something just didn't feel right)

Sit-ups with feet hooked - 3x3 with 75/80/85, 60sec RI
Cable Crunches - 1x14 with 85, 120sec RI
Sit-ups with feet hooked - 1x3 with 85

BB Bench Press - 3x3 with 235/240/245, 60 sec RI
DB Flyes - 1x14 with 45, 180sec RI
BB Bench Press - 1x3 with 245 (Surprised by these, I usually have a sticking point half way up on my last rep, but today I had no problem at all hitting 3 reps)

Posted by: Archangel

Numbers are lookin Awesome my Friend!!! Take care of that injury Brother Blu!!!

Posted by: gwcaton

Great wo

And cardio too !!

Posted by: bludevil

Thanks for the comments Angel and GW.

Note - I woke up this morning with a very sore wrist. I think these came from the Power Cleans. I don't think I was dipping my body low enough when jerking the weight up.

Posted by: yellowmoomba

I like your routine Blu.....Keep it up

Nice job on the bench.

Posted by: bludevil

Quote:

Originally Posted by yellowmoomba

I like your routine Blu.....Keep it up

Nice job on the bench.

Thanks YM

Posted by: bludevil

Oct 20

Dips - 3x3 with BW+105/BW+110/BW+115, 60sec RI (BW+115 for reps is a PR)
Nautilus Tri Extension - 1x14 with 87, 180RI
Dips - 1x3 with BW+115, 60sec RI (These were really tough. Last rep felt like I was about to split my chest into on negative portion)

Bent-Over BB Rows - 3x3 with 195/200/205, 60sec RI
DB Rear Delt Side Raise - 1x14 with 25, 180sec RI
Bent-Over BB Rows - 1x3 with 205, 60sec RI (weight went up pretty easy. Need to jump up another 10lbs next week).

Partial Deadlift - 3x3 with 315/320/325, 75sec RI
Box Squat - 1x14 with 215, 240sec RI
Partial Deadlift - 1x14 with 325

Posted by: Archangel

Huge numbers my Friend!!! Lookin strong Brother Blu!!! What is your rep cadence? Lokin really solid in here!!!

Posted by: yellowmoomba

DAMN!!! NICE JOB Man!!

Posted by: gwcaton

Quote:

Originally Posted by bludevil

Oct 20

Dips - 3x3 with BW+105/BW+110/BW+115, 60sec RI (BW+115 for reps is a PR)
Nautilus Tri Extension - 1x14 with 87, 180RI
Dips - 1x3 with BW+115, 60sec RI (These were really tough. Last rep felt like I was about to split my chest into on negative portion)

Bent-Over BB Rows - 3x3 with 195/200/205, 60sec RI
DB Rear Delt Side Raise - 1x14 with 25, 180sec RI
Bent-Over BB Rows - 1x3 with 205, 60sec RI (weight went up pretty easy. Need to jump up another 10lbs next week).

Partial Deadlift - 3x3 with 315/320/325, 75sec RI
Box Squat - 1x14 with 215, 240sec RI
Partial Deadlift - 1x14 with 325

Is this a Typo ?!!! J/K Damn nice wo !!! Love the #'s on the dips

Posted by: Rocco32

Great job on the PR!!! Looking really good in here. Can you notice any physical differences yet from the program? And for the rack deads, where are you setting the bar?

Posted by: bludevil

Quote:

Originally Posted by Archangel

Huge numbers my Friend!!! Lookin strong Brother Blu!!! What is your rep cadence? Lokin really solid in here!!!

Thanks angel. Rep cadence is 3 negative / 1 positive (explode up)

Quote:

Originally Posted by yellowmoomba

DAMN!!! NICE JOB Man!!

Appreciate the compliment.

Quote:

Originally Posted by gwcaton

Is this a Typo ?!!! J/K Damn nice wo !!! Love the #'s on the dips

Thanks gw. Honestly don't know how much heavier I can go on the dips natural. Like stated earlier, felt like rib cage was about to split

Quote:

Originally Posted by Rocco32

Great job on the PR!!! Looking really good in here. Can you notice any physical differences yet from the program? And for the rack deads, where are you setting the bar?

As far as physical difference my arms are filling out my shirt more and my wife says I look thicker.

For rack deads, I start at knees.

Posted by: bludevil

Oct 21 - Cardio Basketball 1.5 hours

Posted by: bludevil

Oct 24

CG Bench Press - 3x3 at 230/235/240, 60sec RI's
Skull Crushers - 1x14 at 105, 180 sec RI
CG Bench Press - 1x3 at 240

Sumo Deadlifts - 3x3 at 305/310/315, 75sec RI's
Front Squats - 1x14 at 130, 180sec RI
Sumo Deadlift - 1x3 at 315

Chin Ups - 3x3 at BW+40/BW+40/BW+50, 75sec RI
Straight Arm Cable Pulldown - 1x14 at 50, 180sec RI
Chin Ups - 1x2 at BW+50 (Could only manage 2 reps)

Posted by: gwcaton

Nice wo Blu

Brings back memories.

Posted by: Rocco32

Looking great!!! I went and read the articles last night, might be a nice break from Westside for 4 weeks after the competition. Of course I'm going to ask this each week- how are you liking it now?

Posted by: bludevil

Quote:

Originally Posted by gwcaton

Nice wo Blu

Brings back memories.

Thanks Gdub.

Quote:

Originally Posted by Rocco32

Looking great!!! I went and read the articles last night, might be a nice break from Westside for 4 weeks after the competition. Of course I'm going to ask this each week- how are you liking it now?

So far so good, but I do think 4 weeks is the max you can stay with this routine natural. CNS is starting to hit upper limits with RI's. I had all intentions of taking before and after measurements, but just forgot to take before. So it's kind of hard to tell if size increased, but I will say strength has increased. I'm going to take after measurements and compare them to measurements pre-diet. I think this will give me a pretty good idea of size comparison as I was close to same size and strength pre summer diet.

Posted by: bludevil

Oct 25

Power Cleans - 3x3 with 160/165/170, 75sec RI
BB Squats - 1x14 with 205, 180sec RI
Power Cleans - 1x2 with 170 (These went up easier than last week. Made sure to dip more while jerking weight up)

Sit-ups with feet hooked - 3x3 with 80/85/90, 60sec RI
Cable Crunches - 1x14 with 90, 120sec RI
Sit-ups with feet hooked - 1x3 with 90

BB Bench Press - 3x3 with 240/245/250, 60 sec RI
DB Flyes - 1x14 with 50, 180sec RI
BB Bench Press - 1x3 with 250 (Last rep was a toughie)

Posted by: bludevil

Oct 26 - Day off. Would usually do cardio but I feel like I'm coming down with a cold so I'm taking the day off.

Posted by: bludevil

Well, I wasn't coming down with a cold. I, as well as my whole family got a stomach virus. We've been throwing-up, runs, stiff neck, sore back etc... It's definately not been fun. After 2 days, I'm just now starting to feel better. The kids are fine, but my wife is still sick. Needless to say no weight training. Probably get back to it on monday.

Posted by: yellowmoomba

THAT doesn't sound fun

Posted by: bludevil

Oct 31

Well, still don't feel 100% but felt good enough to go to the gym. Didn't do the Hybrid Hypertrophy routine, as I felt it would be to taxing on my body. Basically did a Full Body routine doing 3 sets for chest, back, legs and 2 sets for shoulders, tri's and bi's. Kept weight at 80 max. Did this routine just to gauge my strength/energy. I think I'll start my HH routine back up Wednesday.

Posted by: gwcaton

Hang in there Blu, you ' ll be back at it soon!

Posted by: bludevil

Thans Gw, I feel about 95% today. Almost their.

For today, it's just going to be 30 minutes of cardio. Probably 15 on tready and 15 cycling.

Posted by: yellowmoomba

Cardio day ??

haha I probably should do more of those

Posted by: bludevil

Quote:

Originally Posted by yellowmoomba

Cardio day ??

haha I probably should do more of those

yeah me too, only reason I'm doing one now is because I want to make sure I'm well rested for tomorrow when hitting weights again.
I will start doing more cardio after this routine is done, as bball season is right around the corner and I need to get my wind up if I want to hang with those young boys.

Posted by: yellowmoomba

Start doing some suicides

Posted by: bludevil

Nov 2

Well after a week of being laid up I finally got back on the horse today. Was surprised I didn't have any strength drop-off.

Dips - 3x3 with BW+110/BW+115/BW+117, 60sec RI (BW+117 for reps is a PR)
Nautilus Tri Extension - 1x14 with 90, 180RI
Dips - 1x3 with BW+117, 60sec RI (Got these pretty easy

)

Bent-Over BB Rows - 3x3 with 205/210/215, 60sec RI
DB Rear Delt Side Raise - 1x14 with 25, 180sec RI
Bent-Over BB Rows - 1x3 with 215, 60sec RI

Partial Deadlift - 3x3 with 320/325/330, 75sec RI
Box Squat - 1x14 with 225, 240sec RI
Partial Deadlift - 1x14 with 330

Posted by: Archangel

Glad your feeling better, w/o's are looking dynamite too my Friend!!!

Posted by: gwcaton

Great wo Blu

There's no stopping you know

Posted by: bludevil

Quote:

Originally Posted by Archangel

Glad your feeling better, w/o's are looking dynamite too my Friend!!!

Thanks angel, looking foward to seeing your workouts too my friend

Quote:

Originally Posted by gwcaton

Great wo Blu

There's no stopping you know

Thanks bud, I have 1 week left on the Hybrid Hyperthrophy routine. Must say I'm quite please with the strength increase. Will find out the end of next week if their was any hypertrophy involved.

Posted by: yellowmoomba

Damn Blu!! Those dips are awesome!

Posted by: bludevil

Quote:

Originally Posted by yellowmoomba

Damn Blu!! Those dips are awesome!

Thanks yellow, tri's are definately my strong part, kinda like your back is yours

Posted by: bludevil

Nov 4

yeah, friday = basketball day (1 1/2 hours of full court)
I'm really big into playing competitive sports. I just finished my fall flag-football league(we won the championship and I scored 2 touchdowns

) and softball league. I'm now ready to concentrate on basketball. Leagues will be starting up after Christmas. I'm 32 years old, and have noticed I've lost a step and not jumping quite as high. So I'm going to be incorporating some vertical specific exercises in my new routine to help get vertical and speed back up. Oh well, we'll see how it goes.

Posted by: Stewart14

Quote:

Originally Posted by bludevil

Thanks yellow, tri's are definately my strong part, kinda like your back is yours

hmmm, i've got competition on the dips I see...

lol

how much do you weigh? my PR on dips is BW+115 x 8 and that was doing dips first when I was fresh. Now I do them 3rd in my order and man, what a difference it makes....

Posted by: yellowmoomba

Quote:

Originally Posted by bludevil

Nov 4

yeah, friday = basketball day (1 1/2 hours of full court)
I'm really big into playing competitive sports. I just finished my fall flag-football league(we won the championship and I scored 2 touchdowns

Congrats on the championship

What position do you play? I'll be looking to see what exercises you'll be doing. Since I'm almost 35 I might start doing some. The only good thing about being a little older is a little smarter or more experienced

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

hmmm, i've got competition on the dips I see...

lol

how much do you weigh? my PR on dips is BW+115 x 8 and that was doing dips first when I was fresh. Now I do them 3rd in my order and man, what a difference it makes....

Looks like more competition for S20

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

Looks like more competition for S20

I'm a glutton for punishment

Posted by: bludevil

S20 bw is 190. Just for you next week, I'm going to do dips fresh with BW +115 and see how many reps I can get.

Posted by: bludevil

Quote:

Originally Posted by yellowmoomba

Congrats on the championship

Thanks YM, I play wide receiver and defensive end. I agree with you about playing smarter. I can't tell how many times I wished I had the ability I had back in my upper teens (speed and vertical) with the experience I have now. When you get older, you learn to read defenses/offenses, how to play offenders etc... When I was younger, it was basically give me the ball and I'm going to drive to the basket.

Posted by: Stewart14

Quote:

Originally Posted by bludevil

S20 bw is 190. Just for you next week, I'm going to do dips fresh with BW +115 and see how many reps I can get.

lol...I feel so honored

very nice though nonetheless---it's hard to find a lot of people who dip heavy weight, actually at my gym I get some pretty wierd stares with the 115 on the belt. Kinda cool, but kinda wierd at the same time--too many people spend way too much time bench pressing, of course they couldn't dip a lot, they have no strength left, but man if they knew what they were missing

Posted by: bludevil

Quote:

Originally Posted by Stewart20

lol...I feel so honored

Know exactly what you mean with the wierd stares. I go to a fitness center where I work (a lot of girlie-men doing cardio) and I come walking out with over 100lbs hanging around my waist and they look at me like I'm crazy. I just think to myself, you keep doing your cardio and toothpick arms, and I'll keep hitting the weights.

Posted by: bludevil

Nov 7

CG Bench Press - 3x3 at 235/240/245, 60sec RI's
Skull Crushers - 1x14 at 105, 180 sec RI
CG Bench Press - 1x3 at 245

Sumo Deadlifts - 3x3 at 310/315/320, 75sec RI's
Front Squats - 1x14 at 135, 180sec RI
Sumo Deadlift - 1x3 at 320

Chin Ups - 3x3 at BW+45/BW+50/BW+50, 75sec RI
Straight Arm Cable Pulldown - 1x14 at 50, 180sec RI
Chin Ups - 1x2 at BW+50 (Could only manage 1 full rep. Totally fatigued at this point)

On a side note, went to 1st bodybuilding comp this weekend. It was a pro qualifier. Their were some absolute monsters their. Special poser was Ronnie Coleman, so that was a treat to see him in person. Definately gained some motivation from the comp.

Posted by: yellowmoomba

Your numbers keep going up every week Blu!! Nice going

Posted by: bludevil

Thanks Yellow, this is the last week for the Hybrid Hyperthrophy routine. Must say, kinda glad, because my CNS is pretty much shot. Will do a full body routine next with emphasis on jumping related exercises. What ever I do, you can rest assured, it's not going to be under 5 reps a set.

Posted by: Stewart14

can you explain the routine you're doing?? It's kinda wierd to me

lol

Posted by: Archangel

Awesome w/o Brother Blu, your strength is admireable!!! Congrats on the championship also my Friend!!!

Posted by: gwcaton

Nice wo Blu

Can't wait to see what your new routine will be . You will take a week off first , won't you ?

Posted by: FishOrCutBait

BLU!!! How goes it?! Did you enjoy your H-H routine?

Posted by: bludevil

Quote:

Originally Posted by Stewart20

can you explain the routine you're doing?? It's kinda wierd to me

lol

Here's a link http://www.t-nation.com/findArticle....5-038-training
Basically it incorporates strength and hypertrophy.

Quote:

Originally Posted by Archangel

Awesome w/o Brother Blu, your strength is admireable!!! Congrats on the championship also my Friend!!!

Thanks angel, it's always nice to bring home new hardware to collect dust

Quote:

Originally Posted by gwcaton

Nice wo Blu

Can't wait to see what your new routine will be . You will take a week off first , won't you ?

Thanks gdub. I doubt if I take a week off from lifting, but will definately take a week off from lifting heavy. Next week will probably revolve around reps of 10-15 and nothing to failure.

Quote:

Originally Posted by FishOrCutBait

BLU!!! How goes it?! Did you enjoy your H-H routine?

Going good fish, how about yourself. Yeah I like the HH routine, haven't taken measurements yet to see if true hypertrophy occured, but can say strength went up.

Posted by: Rocco32

Doing great in here. Sometimes it's a nice relief to go back to higher reps after going heavy for awhile! Do you think you'll do this routine again? I'm still tempted to try it, maybe someday in the future....

Posted by: bludevil

Power Cleans - 3x3 with 165/170/175, 75sec RI
BB Squats - 1x14 with 205, 180sec RI
Power Cleans - 1x3 with 175 (Only did 1 rep with 175. Form seemed to be off because of weight. Didn't want to risk injury because of improper form so I went back down to 165 and did 3 reps. )

Sit-ups with feet hooked - 3x3 with 85/90/95, 60sec RI
Cable Crunches - 1x14 with 95, 120sec RI
Sit-ups with feet hooked - 1x3 with 95

BB Bench Press - 3x3 with 245/250/255, 60 sec RI
DB Flyes - 1x14 with 50, 180sec RI
BB Bench Press - 1x3 with 255 (After I got 255 for 3, rested a few minutes and tried to hit 275 to gauge my strength but didn't get it. I think a lot of it was mental though because I had no spotter and kept thinking please don't get this bar stuck on your chest. Wanted to gauge strength because I was hitting 305 for 1 before shoulder injury which was roughly a year ago, so I wanted to see how much progress I've made.)

Posted by: bludevil

Quote:

Originally Posted by Rocco32

Doing great in here. Sometimes it's a nice relief to go back to higher reps after going heavy for awhile! Do you think you'll do this routine again? I'm still tempted to try it, maybe someday in the future....

Yeah, I'm definately going to run it again, as this is the 2nd time I've ran it anyway. I do think it's more of a strength routine than hypertrophy though.

Posted by: KentDog

Interesting routine, but HUGE numbers.. I'm especially impressed with your chest and triceps power.

Posted by: Archangel

I bet had you had a spotter you would have smashed 275 my Friend, it's ALWAYS mental, thats what makes us a different breed from the rest of the world!!!

Posted by: bludevil

Quote:

Originally Posted by KentDog

Interesting routine, but HUGE numbers.. I'm especially impressed with your chest and triceps power.

Thanks KD, yeah Chad Waterbury (author of this routine) has a different take on lifting. He focuses more on fuctional strength than bodybuilding. Thanks for the chest/tri comment, although their's some monsters on this board who put those numbers to shame, I will take it.

Quote:

Originally Posted by Archangel

I bet had you had a spotter you would have smashed 275 my Friend, it's ALWAYS mental, thats what makes us a different breed from the rest of the world!!!

Thanks for the encouragement angel, yeah, I told myself had I been fresh and had a spotter I would have hit it. I might try next week just to prove to myself that I can do it. YOU CAN DO IT

Posted by: bludevil

Been in California training, not able to get any workouts in. Will update Monday and hopefully have my new routine made out.

Posted by: Pylon

Cali's not a bad place to be this time of year. Where abouts?

BTW, your w/o's are looking great!

Posted by: bludevil

Quote:

Originally Posted by Pylon

Cali's not a bad place to be this time of year. Where abouts?

BTW, your w/o's are looking great!

Anaheim, it was in the low 70's everyday, so it was pretty nice. Thanks on the w/o comment. How's things going with you

Posted by: gwcaton

Nice wo Blu

Quote:

I had no spotter and kept thinking please don't get this bar stuck on your chest

Careful now ! Been there , done that

Posted by: Pylon

Quote:

Originally Posted by bludevil

Anaheim, it was in the low 70's everyday, so it was pretty nice. Thanks on the w/o comment. How's things going with you

I love the big A, almost as much as San Diego (my favorite place on the planet.) I hope you enjoyed it!

Posted by: bludevil

It was ok, didn't get to do much because I was in class all day. Wife went with me and she wanted to go see famous homes, so we drove through Malibu and Beverly Hills, but it was at night time so didn't see to much.

Posted by: yellowmoomba

Did you make it down to Santa Monica? What was the highlight of the trip?

Posted by: bludevil

Drove through Santa Monica on Pacific Coast Hwy but didn't stop. Highlight of trip was walking down the Malibu beach with wife at night for me. For her, it was probably finding Jennifer Aniston's house

. Oh and making back home safely was a highlight as well

Posted by: bludevil

K, I had 1 last workout on the Hybrid Hypertrophy routine but I just cut it short, because I didn't feel like starting a new routine in the middle of the week. So, new week = new routine. I'm still focused on hypertrophy, but with an emphasis on basketball (vertical) specific exercises. I'm also going to be adding in plyometrics as well. Vertical specific strength exercises will consist of compound movements which work the knee joint and hip joint at the same time. These exercises will consist of squats, step-ups, lunges and power cleans.

For the hypertrophy routine, I'll be following Chad Waterbury's Harbinger Hypertrophy (Total Body 3 day per week routine). It's basically 4 compound exercises and 2 single joint exercises done 3 days a week. Exercises are to be interchanged. For a full explanation of the routine, here's a link http://www.t-nation.com/readTopic.do?id=508031

As far as plyometrics, will be doing them 3 days a week as well. 2 days on non-lifting days, and 1 on lifting day.
Plyo's consist of
No Arm Hop
Laundry Jump
Split Leg Hop
Single Leg Bounding
Power Skip
Rim Jump
Ankle Hop
Accelerations
Backward Throw

For more info on plyo's then check this link http://www.ultimatehandbook.com/Webp.../vertical.html

Posted by: bludevil

Nov 14

All exercises are 3sets of 5
BB Bench Press - 225
Pulldowns - 150
Power Cleans - 140
Good Mornings - 135
Preacher Curls - 85
Step-Ups - 50lb db
Calves-lying - 340

plyo's consisted of
Laundry Jump - 1 set of 15
Double Leg Hop - 2 sets of 15
Single Leg Bounding - 1 set / 30 yards
Power Skip - 1 set / 30 yards
Rim Jump - 2 sets of 10
Ankle Hop - 3 sets of 20
Acceleration - 1 set of 5

Posted by: P-funk

waterbury is a badass!

Posted by: bludevil

Quote:

Originally Posted by P-funk

waterbury is a badass!

Totally agree

Posted by: Pylon

Nice plyo routine! I've always thought those are really underused...I'm guilty of it too, though, so I keep my trap shut.

Posted by: Archangel

Very interesting routine, great w/o my Friend!!! I also like Chad Waterbury!!!

Posted by: gwcaton

Quote:

Originally Posted by bludevil

Nov 14

All exercises are 3sets of 5
BB Bench Press - 225
Pulldowns - 150
Power Cleans - 140
Good Mornings - 135
Preacher Curls - 85
Step-Ups - 50lb db
Calves-lying - 340

plyo's consisted of
Laundry Jump - 1 set of 15
Double Leg Hop - 2 sets of 15
Single Leg Bounding - 1 set / 30 yards
Power Skip - 1 set / 30 yards
Rim Jump - 2 sets of 10
Ankle Hop - 3 sets of 20
Acceleration - 1 set of 5

You had enough energy to do all that after the weight training

Posted by: yellowmoomba

Looks like a winner!! Thanks for the links.....I'll be doing some of those plyos too

Posted by: bludevil

Quote:

Originally Posted by Pylon

Nice plyo routine! I've always thought those are really underused...I'm guilty of it too, though, so I keep my trap shut.

Agree, if done to max, plyo's can be very taxing. It's funny, I thought the plyo's was the easy part of my new routine, but after I finished the plyometrics today, it had me sweating profusely and barely able to catch my breath. Definately good cardio if done correctly

Posted by: bludevil

Quote:

Originally Posted by Archangel

Very interesting routine, great w/o my Friend!!! I also like Chad Waterbury!!!

Thanks angel, I at least hope the routine pans out on the basketball court. Hopefully this old man will still be able to hang with the young guns when bball season starts up in Jan.

Quote:

Originally Posted by gwcaton

You had enough energy to do all that after the weight training

Funny you mention this. I was thinking after the workout, man I really need to change my routine to plyo's on non-training days

. Will probably change to only do Plyos on 1 training day and 2 non-training days.

Quote:

Originally Posted by yellowmoomba

Looks like a winner!! Thanks for the links.....I'll be doing some of those plyos too

Thanks yellow. Had no idea the plyo's would be this tough. Hey, if you want I can post the article I found by Miami Heat strength and conditioning coach on why Squats, Lunges, Step-Ups and Power Cleans are to be used for strength part of vertical leaping.

Posted by: yellowmoomba

Quote:

Originally Posted by bludevil

Hey, if you want I can post the article I found by Miami Heat strength and conditioning coach on why Squats, Lunges, Step-Ups and Power Cleans are to be used for strength part of vertical leaping.

Yes - please post it!

Posted by: Stewart14

i always thought Chad's routines were excellent reads, but I never really wanted to try them....the only one that I actually tried was the anti bodybuilding hypertrophy program for a couple of weeks and didn't like it. I guess we can just track your progress and we shall see if the programs are a success or not, since you might be the only one on here to actually follow a CW program and post your results.

I was also thinking the same thing about the energy, that's a lot of sets in that workout, plus it's for the whole body so you're all over the place! Good job just getting through it, I probably couldn't even get through it,

, then you added your plyo work....man, I was tired just reading it!

Posted by: bludevil

Quote:

Originally Posted by yellowmoomba

Yes - please post it!

Here's a condensed version, for some reason can't find the detail report
http://sportsmedicine.about.com/cs/c...icaljump_p.htm

Quote:

Originally Posted by Stewart20

i always thought Chad's routines were excellent reads, but I never really wanted to try them....the only one that I actually tried was the anti bodybuilding hypertrophy program for a couple of weeks and didn't like it. I guess we can just track your progress and we shall see if the programs are a success or not, since you might be the only one on here to actually follow a CW program and post your results.

I was also thinking the same thing about the energy, that's a lot of sets in that workout, plus it's for the whole body so you're all over the place! Good job just getting through it, I probably couldn't even get through it,

, then you added your plyo work....man, I was tired just reading it!

Funny you mention Anti-bodybuilding program as I have tried it as well. I liked it except found it pretty demanding (meaning mostly the length of time each w/o took) the last few weeks. I've still yet to take measurements to see if I've gained any size on the Hybrid Hypertrophy routine. Will try and do it tomorrow. Don't really know how much I would have grown though since I only did it for 4 weeks. I like Chad's routines because it focuses on compound movements. I was like many newbies when I first started, just asking the biggest guy in the gym what he does and following his routine, so I ended up doin a lot of isolation work. That's why I like to focus on big compound movements now.

Posted by: bludevil

Nov 15

All lifts are 3sets of 8
Sumo Deadlifts - 245 (used thick bar which hindered grip)
Front Squats - 150
Standing DB Presses - 60
Pull Ups - BW
Skulls - 85

Completely winded after routine. Was pissed off at beginning because I was only giving myself 60sec RI's when I should have been doing 90sec RI's. Didn't realize until after completing front squats.
On another note I've decided to tweak the program just a little. I realized yesterday that I don't have the time nor the endurance to do this routine and plyo's as well on the same day. After looking at some of faq's on the routine by Chad, he stated that doing only 1 single joint exercise is fine, so I'll be dropping one of my single joint exercises. Also, on days when I do have to do plyo's on training days, I will be doing no single joint exercises, only the 4 combo's.

Posted by: yellowmoomba

Sounds like a good idea

Looks like a quality workout

Posted by: Pylon

Looks good, Blu...thanks for the link as well!

Posted by: gwcaton

Quote:

Originally Posted by bludevil

Nov 15

All lifts are 3sets of 8
Sumo Deadlifts - 245 (used thick bar which hindered grip)
Front Squats - 150
Standing DB Presses - 60
Pull Ups - BW
Skulls - 85

Completely winded after routine. Was pissed off at beginning because I was only giving myself 60sec RI's when I should have been doing 90sec RI's. Didn't realize until after completing front squats.
On another note I've decided to tweak the program just a little. I realized yesterday that I don't have the time nor the endurance to do this routine and plyo's as well on the same day. After looking at some of faq's on the routine by Chad, he stated that doing only 1 single joint exercise is fine, so I'll be dropping one of my single joint exercises. Also, on days when I do have to do plyo's on training days, I will be doing no single joint exercises, only the 4 combo's.

If I wasn't sooooooo lazy I'd learn some of this stuff and maybe I'd put on some muscle like you and some of the others around here .

Hats off to you Blu

Posted by: Archangel

Definatly a great w/o Brother Blu!!!

Posted by: bludevil

Thanks for the comments guys.

Here's the results for Hybrid Hypertrophy.

Before
Right Arm - 15 3/4
Chest - 38 5/8
Waist(bellybutton) - 33 7/8
Thigh - 24 3/8
Calf -5 12/16

After
Right Arm - 15 1/2 (lost some size on arm, this may relate to no direct arm exercises are involved on Hybrid Hypertrophy routine)
Chest - 39
Waist(bellybutton) - 35 7/8 (huge growth here

, last 2 months diet was non existant.)
Thigh - 25
Calf - 15 7/8

So all in all, seems I gained on everything except my arms. This is especially demorilizing to me because I was looking at some of my older results log, and before shoulder injury I was at 17 inch arms. So I've lost an 1 1/2 on arms since last year. Guess thats what no pressing movements for 3 months and only rehab work for 3 months will do to ya

. Overall, I'm happy with numbers because 1st I only ran the routine for a month, and 2nd as stated earlier, diet sucked. I think if I had actually tried to bulk with clean foods numbers would have been better and the gut wouldn't have grown so much.

Posted by: bludevil

Nov 16

Plyo's
Laundry Jump - 1 set of 15
Double Leg Hop - 2 sets of 15
Single Leg Bounding - 1 set / 30 yards
Power Skip - 1 set / 30 yards
Rim Jump - 2 sets of 10
Ankle Hop - 3 sets of 20
Acceleration - 1 set of 5

10 minutes of interval cardio on tready

Oh, on another note, this new routine will also consist of diet as well. I would like to drop 5-10lbs (fat) end of jan. Will be hard considering holidays coming up.

Posted by: gwcaton

-1.5 " on anything ( except waist ) would be a bummer if you are trying to grow. But you seem to be determined to get it back

Posted by: Archangel

You'll get it back and then some Brother Blu!!! I hear you about cutting and it being hard, but I will be right there with you my Friend!!!

Posted by: Pylon

The holidays are rough, but it's only really a day or two. You can do it!

Posted by: yellowmoomba

Plyo's look good. How'd they feel ?

Posted by: bludevil

Quote:

Originally Posted by yellowmoomba

Plyo's look good. How'd they feel ?

Extremely fatiguing, I'd compare them to doing resistance training for cardio. It only takes me like 15 to 20 minutes to complete but I'm completely drenched by the end. If you jump as hard/high as you can for each exercise, you'll definately feel it.

Posted by: bludevil

Quote:

Originally Posted by gwcaton

-1.5 " on anything ( except waist ) would be a bummer if you are trying to grow. But you seem to be determined to get it back

Determined, Yes, but I doubt I'll get my size back anytime soon seeing I'm trying to lose weight. I just have this mental block in my head, that if my pants are getting tight I automatically think I'm fat, nevermind if I'm making good gains or not. Most people do yo-yo dieting, I do yo-yo training

Quote:

Originally Posted by Archangel

You'll get it back and then some Brother Blu!!! I hear you about cutting and it being hard, but I will be right there with you my Friend!!!

Glad someone has faith in me

, thanks angel.

Quote:

Originally Posted by Pylon

The holidays are rough, but it's only really a day or two. You can do it!

Yeah, when you break it down, it really doesn't sound that bad. It's just I usually eat enough in those few days to make up a few weeks

Posted by: yellowmoomba

Quote:

Originally Posted by bludevil

I agree with you Blu....Plyo's are the way to go

Posted by: bludevil

Nov 18

Basketball for 1.5 hours

Posted by: Archangel

How goes it Brother Blu!!!

Posted by: Pylon

Heya Blu.

Posted by: bludevil

Hey fella's, sorry I haven't been updating as much as I should lately, just busy at work. I work with computers at work, so the last thing I want to do is go home and start the computer up

Will add today's w/o in a few.

Posted by: bludevil

Nov 21

All exercises were done 3 sets of 8 with 90 sec RI between supersets

Chest/Upper Back
BB Bench Press/Lat Pulldown - 205/10plates

Lower Back/Legs
Power Cleans/Step Ups - 135/40lb db (these absolutely exhausted me)

For single joint exercise I did single db curls on preacher.

Because of thanksgiving week, I did plyo work today as well. Must say I'm learning to hate plyo's more and more each workout

As far as endurance, I'm totally out of shape.

Posted by: yellowmoomba

Nice supersets Blu!!

Gotta love plyos

Posted by: Pylon

Nice work, Blu. The endurance will come!

Posted by: Archangel

Quote:

Originally Posted by Pylon

Nice work, Blu. The endurance will come!

Agree 100%!!! My hats off to ya!!!

Posted by: gwcaton

Quote:

Originally Posted by bludevil

Nov 21

All exercises were done 3 sets of 8 with 90 sec RI between supersets

Chest/Upper Back
BB Bench Press/Lat Pulldown - 205/10plates

Lower Back/Legs
Power Cleans/Step Ups - 135/40lb db (these absolutely exhausted me)

For single joint exercise I did single db curls on preacher.

Because of thanksgiving week, I did plyo work today as well. Must say I'm learning to hate plyo's more and more each workout

As far as endurance, I'm totally out of shape.

Nice wo Blu ,

Damn holidays !!! Always cause more trouble than they are worth

Posted by: bludevil

Thanks guys.
Regarding endurance, it's funny cause I can play full-court bball for an hour and not get really tired, but if I do full blown 60second sprints, my heart is about to beat out of my chest. It's amazing the difference between jogging and running all-out.

Speaking of which, I usually play bball on fridays, but since thanksgiving holidays is this thur/fri, the guys decided to play today. So today's w/o will be 1.5 hours of bball.

Posted by: Rocco32

Where are you Blu?!? I've never done Pylos, I should try but I have no idea how

Posted by: bludevil

Quote:

Originally Posted by Rocco32

Where are you Blu?!? I've never done Pylos, I should try but I have no idea how

I'm still hanging in there Rocco, just didn't have time to post over the long thanksgiving weekend. I did get a good w/o in over the weekend though. It wasn't on par with my current routine but a nice change of pace. I'll start back up with routine today.

By the way, plyo's for jumping (what I'm doing) was posted in a link, probably on 1st page of this journal.

Posted by: Archangel

Hows it goin BRother Blu? Hope you had a great turkey day!!!

Posted by: bludevil

Quote:

Originally Posted by Archangel

Hows it goin BRother Blu? Hope you had a great turkey day!!!

Had a great thanksgiving, spent time w/ the family. Didn't over-eat which I'm the most thankful for

. My goal was to eat anything I wanted, but only 1 serving. No 2nd or 3rd trips back like years past.

Nov 29
3x5, 60 RI's for all exercises
Upright Rows - 85
Lunges on Smith - 145
Incline DB Press - 85
Wide Grip Pull-ups - BW
BB Curls - 105
Cardio on tready for 15 minutes at 5.0 speed

Posted by: Archangel

Sounds like a good time!!! Good lookin w/o my Friend!!!

Posted by: gwcaton

Quote:

Originally Posted by bludevil

Had a great thanksgiving, spent time w/ the family. Didn't over-eat which I'm the most thankful for

Nice wo Blu ,
Lunges on the Smith

I do those sometimes with one foot on top of a bench behind me, kind of like a 1-legged squat. They are killer

Posted by: bludevil

Quote:

Originally Posted by gwcaton

Nice wo Blu ,
Lunges on the Smith

I do those sometimes with one foot on top of a bench behind me, kind of like a 1-legged squat. They are killer

Hmm, I'll try that next time. Does sound more intense, thanks for the idea

Posted by: Pylon

Quote:

Originally Posted by gwcaton

Nice wo Blu ,
Lunges on the Smith

I do those sometimes with one foot on top of a bench behind me, kind of like a 1-legged squat. They are killer

I've tried split squats before, but can't get the feel for them. How long did it take for them to feel right to you?

Posted by: bludevil

Quote:

Originally Posted by Pylon

I've tried split squats before, but can't get the feel for them. How long did it take for them to feel right to you?

We have an exercise diagram at the gym, so it took me a few times of reading the article and looking at the pics and actually doing them before I got the hang of it.

Posted by: bludevil

Nov 30

All exercises performed 2 x 15 with 90sec RI's

Power Cleans - 100 (forearms were burning after 2nd set)
Step-Ups - 55lb db's
Incline BB Press - 165
Shoulder Press (machine) - 85
10 minutes of cardio on tready at 5.1 speed.

Went light today because I don't like working out 2 days in a row on the routine, but I can't lift tomorrow.

Posted by: gwcaton

Quote:

Originally Posted by bludevil

Nov 30

All exercises performed 2 x 15 with 90sec RI's

Power Cleans - 100 (forearms were burning after 2nd set)
Step-Ups - 55lb db's
Incline BB Press - 165
Shoulder Press (machine) - 85
10 minutes of cardio on tready at 5.1 speed.

Went light today because I don't like working out 2 days in a row on the routine, but I can't lift tomorrow.

Looking good Blu

Are Power Cleans from the floor ?

Posted by: bludevil

Quote:

Originally Posted by gwcaton

Looking good Blu

Are Power Cleans from the floor ?

yeah power cleans are from the floor, I then pull up to waist area, pull weight back (straighten back) and then jerk weight up to shoulders while dipping body down to a squat postion. I catch the bar at bottom of dip and push back up (basically performing a front squat except bar is sitting on shoulder lever/upper pecs)

Posted by: yellowmoomba

Quote:

Originally Posted by bludevil

Sounds fun

Posted by: gwcaton

Quote:

Originally Posted by bludevil

I'm not coordinated enough for that !!

Posted by: bludevil

well, from the soreness in my back, i'm not coordinated enough either

Posted by: yellowmoomba

Quote:

Originally Posted by bludevil

well, from the soreness in my back, i'm not coordinated enough either

Posted by: bludevil

today = basketball

Posted by: Rocco32

Bet you have a blast doing the power clean though. I LOVE it!!! Have you considered doing the squat clean in place of power clean?

Posted by: bludevil

Quote:

Originally Posted by Rocco32

Bet you have a blast doing the power clean though. I LOVE it!!! Have you considered doing the squat clean in place of power clean?

thought about switching it up, and trying those next week. Just have to read up on them a little more to keep from getting hurt.

Posted by: Archangel

Whats up Brother Blu?!!? Hows it goin?

Posted by: bludevil

Quote:

Originally Posted by Archangel

Whats up Brother Blu?!!? Hows it goin?

It's going pretty good angel, how about you. Had a good weekend. Celebrated my youngest childs bday saturday. He's the big numero uno. Have a 3 year old daughter as well. Diet wasn't hitting on to much though, had cake and what not, then on sunday, wife's family had an early christmas gathering and I decided to partake in all the goodies, desserts especially. Trying to eat clean this week and up cardio to make up for it.

Posted by: bludevil

Dec 5

Supersets, 3 sets of 8 with 90RI between SS for all exercises

DB Bench Press - 80
BB Rows - 150
Sumo Deadlift - 225
Front Squats - 135
Rope Pushdowns - 70

Cardio
15min on tready at 5.2

Will play 1.5 hours of bball tonight as well.

Posted by: Archangel

Quote:

Originally Posted by bludevil

Sounds like a GREAT time, family is definatly where it's at my Friend!!! Extra cardio, yuck LOL, have to do what you have to do though, I'm in the same boat!!! Great lookin w/o too BRother Blu!!!

Posted by: bludevil

Quote:

Originally Posted by Archangel

Sounds like a GREAT time, family is definatly where it's at my Friend!!! Extra cardio, yuck LOL, have to do what you have to do though, I'm in the same boat!!! Great lookin w/o too BRother Blu!!!

Thanks bud, much appriciated

Posted by: gwcaton

Quote:

Dec 5

Supersets, 3 sets of 8 with 90RI between SS for all exercises

DB Bench Press - 80
BB Rows - 150
Sumo Deadlift - 225
Front Squats - 135
Rope Pushdowns - 70

So this wo was done in a circuit-style ?

Posted by: Incognegro

Could you comment on what sumo deadlifts are? I'm curious...

J

Posted by: bludevil

Quote:

Originally Posted by gwcaton

So this wo was done in a circuit-style ?

Yeah circuit style, trying to mix things up a bit here lately.

Posted by: bludevil

Quote:

Originally Posted by Incognegro

Could you comment on what sumo deadlifts are? I'm curious...
J

Here's a link for you bud, just choose sumo deadlift
http://www.crossfit.com/cf-info/excercise.html

Posted by: bludevil

Dec 6th,

Kids gave me a cold. Gonna lay off weights until immnune system kicks the cold, but will do easy-to-moderate cardio in the meantime

Today - 1 hour of bball.

Posted by: Pylon

Heya Blu...drop droping in to say, um, heya.

Posted by: bludevil

Due to meetings and having a cold, taking the day off.

How's it going Pylon, glad to see your back in the gym

Posted by: Archangel

Kids are the greatest, but man can they pass us the bug or what!!! Rest up and get better my Friend, hope all is well with you and yours!!!

Posted by: gwcaton

I hate colds but I love sharing with the kids/grandkids

Take 2 aspirins , drink plenty of fluids , get some rest and send me $45 for the medical advice

Posted by: bludevil

Quote:

Originally Posted by Archangel

Kids are the greatest, but man can they pass us the bug or what!!! Rest up and get better my Friend, hope all is well with you and yours!!!

Correct my friend, kids are wonderful, but their also like a ticking time bomb when they get sick. You know your gonna get it, it's just a matter of time

Quote:

Originally Posted by gwcaton

Take 2 aspirins , drink plenty of fluids , get some rest and send me $45 for the medical advice

You take paypal

Posted by: bludevil

Did make it to the gym today and did some light cardio. Brisk 30 minute walk on treadmill.

Posted by: gwcaton

Quote:

Originally Posted by bludevil

Did make it to the gym today and did some light cardio. Brisk 30 minute walk on treadmill.

Kicked the bug then ? And as a matter of fact I do take Paypal

Posted by: bludevil

Quote:

Originally Posted by gwcaton

Kicked the bug then ? And as a matter of fact I do take Paypal

No, bug still has me under, but couldn't stay away from the gym 2 days in a row. That's why I just did light cardio. Today was full-court basketball. I don't care how sick I am, I got to have my bball fix.

Posted by: yellowmoomba

Quote:

Originally Posted by bludevil

A true baller!!!

Posted by: bludevil

Quote:

Originally Posted by yellowmoomba

A true baller!!!

lol, or maybe just an idiot

Sucks the next 2 weeks. Gymnasium at work is closed to floor repairs. Will not get any bball in until after the holidays which is when the competitive leagues start. Guess I'll come in rusty.

On weightlifting, still fighting the cold, will go to gym today and lift light-moderate for high reps. Nothing intense, just trying to keep muscle memory going.

Posted by: Archangel

Hope you have a speedy recovery my Friend!!! Have you tried sitting in the steam room, sometimes that helps!!!

Posted by: Pylon

Quote:

Originally Posted by bludevil

lol, or maybe just an idiot

Sorry to hear you aren't getting your Bball fix. Hope you get to feeling better soon.

Posted by: bludevil

Quote:

Originally Posted by bludevil

On weightlifting, still fighting the cold, will go to gym today and lift light-moderate for high reps. Nothing intense, just trying to keep muscle memory going.

Well it seems I lied from above, when I got to the gym, my ego got the best of me and I went heavy. The #'s were good, on par with previous week which surprised me given how I feel. The sucky thing is, after a few hours post workout, I now feel almost as bad as when I got the cold/flu (whatever it is) last week. Seems the lifting weakened my immune system. Hopefully I've learned my lesson, and will go light in the gym until I beat this thing. Tomorrow will definately be light-to-medium cardio, no weightlifting.

Pylon and Angel, thanks for the get wells. It's not that bad, as long as I have my trusty Afrin to spray up my nose. If I can breathe out of my nose then I can function. Don't know why, but if my nose is completely stoped up and I have to breathe out of my mouth, I go completely stir crazy

Posted by: bludevil

Today = 30 minutes of cardio on tready at 4.0 speed. (tried to keep it nice and simple)

Posted by: gwcaton

Quote:

Originally Posted by bludevil

Today = 30 minutes of cardio on tready at 4.0 speed. (tried to keep it nice and simple)

Simple is good! Thats what I did today

Posted by: Archangel

Quote:

Originally Posted by gwcaton

Simple is good! Thats what I did today

Simple is ALWAYS good imo my friend!!! How do you feel today?

Posted by: bludevil

Quote:

Originally Posted by Archangel

Simple is ALWAYS good imo my friend!!! How do you feel today?

feel a little better today, should be back to normal by end of week

Posted by: Archangel

Quote:

Originally Posted by bludevil

feel a little better today, should be back to normal by end of week

Posted by: yellowmoomba

Get back at it!! Friday is basketball day!!

Posted by: bludevil

Quote:

Originally Posted by yellowmoomba

Get back at it!! Friday is basketball day!!

bball gym is closed for floor repairs, but no fear, will be playing pick-up games Monday at old high school. As far as cold/flu goes, I'm back to 90%. Will be heading to gym today and doing light/medium weights (if ego allows me to lift light in front of other guys

)

Posted by: Archangel

Quote:

Originally Posted by bludevil

)

Glad your on the road back to recovery!!! Take it easy with the weights my Friend!!!

Posted by: bludevil

Quote:

Originally Posted by Archangel

Glad your on the road back to recovery!!! Take it easy with the weights my Friend!!!

Thanks Angel, have a great weekend bud

Posted by: Archangel

Quote:

Originally Posted by bludevil

Thanks Angel, have a great weekend bud

I will my Friend, and you do the same!!!

Posted by: bludevil

12/19

Finally back at 100% (health wise)

All exercises 3 sets of 5 with 60sec RI's
Upright rows - 90
Smith Machine Lunges - 150
DB Bench Press - 90
WG Pull-ups - BW
Machine Bicep Curls - 100

15 minute cardio on tready at 5.3 speed

Posted by: yellowmoomba

Quote:

Originally Posted by bludevil

12/19

Finally back at 100% (health wise)

All exercises 3 sets of 5 with 60sec RI's
Upright rows - 90
Smith Machine Lunges - 150
DB Bench Press - 90
WG Pull-ups - BW
Machine Bicep Curls - 100

15 minute cardio on tready at 5.3 speed

Good to see you healthy and lifting well again

Posted by: Archangel

Ditto to what Brother YM said my Friend!!!

Posted by: gwcaton

look out !! Blu is back in the gym

Nice wo

Posted by: Pylon

Good lifting, Blu. Glad you are feeling better!

Posted by: bludevil

thanks guys, I noticed a slight decrease in weights (especially db presses, usually get 100's for 5) but hopefully I'll get back to where I was shortly.

Posted by: Rocco32

Glad your feeling better. Your slight decrease in weights would be a nice increase for me

Posted by: bludevil

Quote:

Originally Posted by Rocco32

Glad your feeling better. Your slight decrease in weights would be a nice increase for me

LOL, maybe but you definately got me in deadlifts which I think is a true measurement of strength.

Posted by: bludevil

12/20

Cardio - played bball

Posted by: bludevil

This is my last day at work until Jan 3, and since I usually login from work, don't know how much I'll be on in the next week or so. Anyways, hope everyone has a wonderful Christmas and a Happy New Years. God Bless....

Posted by: gwcaton

Happy Holidays Blu

See ya next year !

Posted by: Archangel

Merry Christmas my Friend!!!

Posted by: bludevil

Merry Christmas Gdub and Angel. Must admit, I've been a little lazy in the workout dept. I got a good w/o wednesday but haven't touched a weight since then. I'm going to try and get at least 2 sessions in this week. I just have so many things I need to catch up with around the house, it's hard to find the time. Anyways, hope you guys have a great New Years.

Posted by: Archangel

I hear you my Friend, this is the most busiest time of year also!!! Stick with it, we'll be here for ya too!!! You have a great new year also!!!

(CLICK HERE here to view the original thread with full colors/images)

Bludevil's Hybrid Hypertrophy routine

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