Thread: Halo's Log

Arms Day

Incline DB Curls
25 X 14
35 X 12
50 X 8
50 X 8
50 X 8

Seated Dips Machine
225 X 14
315 X 12
405 X 8
405 X 8
405 X 8

Standing Olympic Bar BB Curls
Bar X 20
95 X 8
95 X 8
95 X 8
95 X 8

Olympic Bar Skull Crushers
65 X 14
95 X 12
105 X 8
105 X 8
105 X 8

DB Hammer Curls
25 X 12
35 X 10
45 X 8
45 X 8
45 X 8

Cable Tricep Push Downs EZ-Curls Bar attachment
85 X 14
85 X 14
105 X 10
105 X 10
105 X 10

Legs Day

Squat
225 X 14
405 X 10
585 X 8
675 X 5
675 X 5

Calf Raises using squat bar
495 X 20 parallel and together
495 X 20 toes out
495 X 20 toes in
405 X 20 parallel shoulder width

Hamstring Curls
95 X 16
125 X 14
155 X 10
185 X 8

Shoulder Day

Overhead BB Press
135 X 16
315 X 10
365 X 4 (failed on #5)
315 X 10
315 X 8

Seated DB Side Raises
20 X 14
30 X 12
40 X 8
40 X 8
40 X 8

Seated DB Front Raises
20 X 14
30 X 12
40 X 8
40 X 8
40 X 8

Seated Bent Over DB Flys
20 X 14
30 X 12
40 X 8
40 X 8
40 X 8

Chest Day

Incline BB Press
225 X 14
315 X 10
385 X 5
385 X 5
385 X 4

Wide Grip Incline BB Press
225 X 20
225 X 20

Incline DB Flys
50 X 14
65 X 12
80 X 6
80 X 6
80 X 6

Flat DB Press (suffered through these, not much gas left in the tank :-)
60 X 12
75 X 10
90 X 6
90 X 6
90 X 4

Forward Leaning BW Dips
10
10
10
10

Back Day

* Felt pretty out of it, so I just tried to make the best of things. I should have been in the gym at noon but shit came up and I didn’t make it there till 5pm… hate getting to the gym during rush hour ☺

Dead Lift
225 X 14
405 X 10
545 X 3
545 X 3
545 X 3

Bent Over BB Rows
135 X 14
225 X 8
225 X 8
225 X 8
225 X 8

Close Grip Cable Rows
120 X 14
180 X 12
240 X 8
240 X 8
240 X 8

Kroc DB Rows
100 X 14
120 X 8
120 X 8
120 X 8
120 X 8

DB Shrugs
105 X 12
120 X 10
120 X 10
120 X 10
120 X 10

Arms Day

Low Cable Curls
20 X 14
25 X 12
35 X 10
35 X 10
35 X 10

BW Wide Grip Dips
15, 15, 15, 15, 15

DB Hammer Curls
20 X 14
30 X 12
40 X 8
40 X 8
40 X 8

EZ Curl Skull Crushers
70 X 14
80 X 12
90 X 10
90 X 10
90 X 10

Seated Straight BB Curls
60 X 14
70 X 12
80 X 10
80 X 10
80 X 10

Rope Tricep Push Downs
40 X 14
50 X 12
60 X 10
60 X 10
60 X 10

Those are some pretty heavy weights you're throwing around there. Do you (or did you) compete in PL?

TT, Thanks bro. Nope I've never competed. I just love lifting as big as I can. I have been getting a little mentoring from FlatHead and Jandj when I was on BOP with them, they're both here now.

Are you a PL? I just got here so I'm not sure who's up to what just yet.

Shoulder Day

* Had the most bizarre shit happen doing overhead presses. I did my warm up sets then I got 315 on there and knocked out six reps but it felt so tough… Did my last two sets worse.. I’m like WTF… This is the NO SHIT part. I was thinking about incline Bench Press numbers in my dumb ass head. I’ve never had that happen before. I was really disappointed with the 315 sets LOL… what was going on or not going on with my grey matter???

Seated DB Lateral Raises
20 X 14
30 X 12
40 X 8
40 X 8
40 X 8

Overhead BB Press
135 X 16
225 X 12
315 X 6
315 X 6
315 X 4

Seated DB Front Raises
20 X 14
30 X 12
45 X 8
45 X 8
45 X 8

Seated DB Overhead Presses
45 X 12
45 X 12
45 X 12
45 X 12

Bent Over Rear Delt DB Flys
20 X 14
20 X 14
30 X 12
30 X 12

Shoulder Day

* Had the most bizarre shit happen doing overhead presses. I did my warm up sets then I got 315 on there and knocked out six reps but it felt so tough… Did my last two sets worse.. I’m like WTF… This is the NO SHIT part. I was thinking about incline Bench Press numbers in my dumb ass head. I’ve never had that happen before. I was really disappointed with the 315 sets LOL… what was going on or not going on with my grey matter???

Seated DB Lateral Raises
20 X 14
30 X 12
40 X 8
40 X 8
40 X 8

Overhead BB Press
135 X 16
225 X 12
315 X 6
315 X 6
315 X 4

Seated DB Front Raises
20 X 14
30 X 12
45 X 8
45 X 8
45 X 8

Seated DB Overhead Presses
45 X 12
45 X 12
45 X 12
45 X 12

Bent Over Rear Delt DB Flys
20 X 14
20 X 14
30 X 12
30 X 12

Legs Day

BB Lunges (Almost threw up, damn lunges kick my ass)
135 X 14
225 X 10
275 X 6
275 X 6
275 X 4

Donkey Calf Machine Raises
300 X 20
Feet together parallel
360 X 20
Toes out heels together
400 X 20
Heels together toes out
400 X 20
Feet parallel shoulder width
400 X 20
Feet together parallel

Hamstring Curls
95 X 14
135 X 12
155 X 10
155 X 10
155 X 10

Quad Extensions
135 X 14
165 X 12
205 X 10
205 X 10
205 X 10

Originally Posted by Halo

TT, Thanks bro. Nope I've never competed. I just love lifting as big as I can.

Are you a PL? I just got here so I'm not sure who's up to what just yet.

I'm not a PL, but I train more for strength than size.

Check out the other journals. There's a wide variety of training programs that people are using. Good stuff!

I can definitely see you train for strength bro, your log is awesome! I've been looking around there are some amazing logs on here better than I've seen anywhere else!

Chest Day

* Inspired by my friend Flat’s Flood and Destroy workout I attempted to crush my chest with a sick variation and a little volume.

DB Incline Bench
70 X 20
90 X 14
130 X 5
130 X 5
130 X 5
130 X 5
120 X 5
120 X 5
110 X 5
110 X 5

Superset
DB Flat Bench & DB Flat Flys
FB 60 X 14
FF 50 X 14
FB 70 X 10
FF 60 X 8
FB 80 X 5
FF 60 X 5
FB 80 X 5
FF 60 X 5
FB 80 X 5
FF 80 X 5
FB 80 X 5
FF 60 X 5
FB 80 X 5
FF 60 X 5
FB 80 X 5
FF 80 X 5

Seated Pec Deck Flys
135 X 20
135 X 20
135 X 20
135 X 20

Back and Arms

* That’s right two muscles in one day a complete anomaly for me LOL… I’m working my way towards Flat’s Flood and Destroy.

Superset
Bent Over BB Rows & Olympic BB Curls
BOR 135 X 16
BBC 65 X 20
BOR 185 X 12
BBC 65 X 20
BOR 225 X 5
BBC 65 X 20
BOR 225 X 5
BBC 65 X 20
BOR 225 X 5
BBC 65 X 20
BOR 225 X 5
BBC 65 X 20
BOR 225 X 5
BBC 65 X 20
BOR 225 X 5
BBC 65 X 20

Superset
Close Grip Cable Pull Downs & Cable Tricep Push Downs
CPD 110 X 16
TPD 85 X 20
CPD 130 X 12
TPD 85 X 20
CPD 160 X 5
TPD 85 X 20
CPD 160 X 5
TPD 85 X 20
CPD 160 X 5
TPD 85 X 20
CPD 160 X 5
TPD 85 X 20
CPD 160 X 5
TPD 85 X 20
CPD 160 X 5
TPD 85 X 20

Rhomboid High Cable Rope Rows
45 X 20
45 X 20
45 X 20
45 X 20

Legs Day

* This workout has leveled the playing field.. W…T…F… Seriously I just experienced an odyssey of pain and explosive pump! I challenge anyone to try this workout at whatever weight you would use I’d love to hear about how it hits others, because that was some shit that just happened to me LOL….

Supersets Squats & Leg Extensions
SQ 225 X 14
LE 130 X 20
SQ 405 X 10
LE 130 X 20
SQ 495 X 8
LE 130 X 20
SQ 585 X 5
LE 130 X 20
SQ 585 X 5
LE 130 X 20
SQ 585 X 5
LE 130 X 20
SQ 585 X 5
LE 130 X 20
SQ 585 X 5
LE 130 X 20 * At this point I could barely walk, my legs felt like concrete that hardened I was waddling around like Hank Hill’s Dad on King of the Hill

Seated Calf Raises
90 X 20
135 X 20
135 X 20
135 X 20

Supersets Leg Press & BW Lunges
LP 225 X 14
BL 20
LP 315 X 10
BL 20
LP 405 X 8
BL 20
LP 495 X 5
BL 20
LP 495 X 5
BL 16 * Collapsed, folded up like a lawnchair
LP 495 X 5
BL 16
LP 405 X 5
BL 20 * Had to break it into pieces failing at 8 seriously
LP 405 X 5
BL 20 * Same as the last set

Standing Calf Raises Olympic BB
* Legs shaking like leaves…. Difficult to balance but my calves were responding it was my quads that were in distress.
135 X 20
225 X 20
225 X 20
225 X 20

* It was really like two different workouts up through the squat and leg extension superset was insane, then I was numb and trying to survive. The BW Lunges were so impossible. I have to say when I was thinking about how this was going to go, I seriously had the stupid ass thought I was going to be lunging with 135 LOL… NO FUCKING WAY that shit was happening….

Originally Posted by Triple Threat

Those are some pretty heavy weights you're throwing around there. Do you (or did you) compete in PL?

Welcome-
what Trips said....noice!

Thanks for stopping by and for the comment Burner, I appreciate it bro!!!

Flood and Destroy
Shoulders, Chest and Tricep

* My wife was doing cardio where she couldn’t see me and came over when I was into the second set of the second supersets. She was like WTF… She says I’ve never seen you look like this, she said it looks like you can’t move your arms. She spotted me through the Incline Flys and I needed it, this workout is a straight indiscriminate killer!!! Thanks again to Flat for turning me onto it.

Superset Overhead BB Press & Lateral Flys
OP 135 X 16
LF 20 X 20
OP 225 X 12
LF 20 X 20
OP 315 X 5
LF 20 X 20
OP 315 X 5
LF 20 X 20
OP 315 X 5
LF 20 X 20
OP 315 X 5
LF 20 X 20
OP 315 X 5
LF 20 X 20
OP 315 X 5
LF 20 X 20

Tricep Press Downs
75 X 20
85 X 20
85 X 20
85 X 20

Superset Incline BB Press & Incline DB Flys
IP 135 X 16
IF 40 X 20
IP 225 X 5
IF 40 X 20
IP 315 X 1 and Fail…..
IP 225 X 5
IF 40 X 20
IP 225 X 5
IF 40 X 20
IP 225 X 5
IF 40 X 20
IP 225 X 5
IF 40 X 20
IP 225 X 5
IF 40 X 20
IP 225 X 5
IF 40 X 20

Seated Tricep Overhead Extensions
50 X 20
50 X 20
50 X 20
50 X 20

So as of today I can barely walk

I can see how Flood and Destroy really needs to be EOD if you're crushing it I think you'll need the extra recovery time. For me this offers up an interesting dilemma, I almost need to go to the gym everyday (not right in the head) but I know I shouldn't be pushing steel around on these off days to give me the best chance for success on the ON days. My idea is that I will force myself into an hour of cardio on the off days and that should have a pretty profound effect since I haven't been doing shit for cardio. We shall see.

Originally Posted by Halo

Legs Day

* This workout has leveled the playing field.. W…T…F… Seriously I just experienced an odyssey of pain and explosive pump! I challenge anyone to try this workout at whatever weight you would use I’d love to hear about how it hits others, because that was some shit that just happened to me LOL….

Supersets Squats & Leg Extensions
….

Well, it sure sounds interesting, but, well, , you see, the squat rack is on one floor, and the leg extension is on another floor, and um, well, I'd have to go up a flight of stairs, and well, no, I just don't think that will happening any time soon.

Seriously, though, that looks like one killer of a workout.

Originally Posted by Halo

So as of today I can barely walk

You were expecting something else?

Great comment TT, LMAO... shit I didn't want to walk across the room to get to the extensions, if you could call what I was doing walking. And you are exactly right but it's the whole day after you can still walk that always gets me no matter how long I lift you would think you should be broken the next day but noooo you get this bizarre false sense of security and then it's ripped away.... :-)

Flood and Destroy

Back and Biceps

* This was so tough, I’m just sitting here shaking my head that I made it out alive. My back was so tense from the previous workouts my low back was burning a little. As the sets went on it got much worse. I’ve done much bigger deads but in the context of this workout those 405’s were gold medals for me….

When I started the second superset my back was firing so bad I was almost forced to quit. For some reason the combo of the pull downs and incline curls were perfect for rectifying whatever was going on with my low back. While I was doing the shrugs my left tricep started some wicked cramping never had it before it was kind of painful but cool at the same time.

I’m Devastated right now LOL….

Superset
Dead Lift & EZ Curl Fixed DB
DL 135 X 16
DC 60 X 20
DL 315 X 10
DC 60 X 20
DL 405 X 5
DC 60 X 20
DL 405 X 5
DC 60 X 20
DL 405 X 5
DC 60 X 20
DL 405 X 5
DC 60 X 20
DL 405 X 5
DC 60 X 20
DL 405 X 5
DC 60 X 20

Roman Chair Extensions
BW X 20
BW X 20
BW X 20
BW X 20

Superset
Close Grip Pull Downs & Incline DB Curls
PD 140 X 14
DC 20 X 20
PD 140 X 14
DC 20 X 20
PD 160 X 8
DC 20 X 20
PD 160 X 8
DC 20 X 20
PD 180 X 5
DC 20 X 20
PD 180 X 5
DC 20 X 20
PD 200 X 5
DC 20 X 20
PD 200 X 5
DC 20 X 20

DB Shrugs
100 X 20
100 X 20
105 X 20

60 minutes of cardio today went really well did 4.0 incline at 3.1mph. I'm just saying I'm looking bigger than I've ever looked, it's crazy how this swole look is not going away during the day. I am blown away by how this routine is working so far.

Tomorrow is LEGZZZZ DAY!!! LOL I'm scared....

Originally Posted by Halo

So as of today I can barely walk

QUICK! Grab his wallet and get out of his reach!

LOL... Right :-)

squat 675x5, BEASTLY! crazy #'s, should shoot a vid w/the log