Bludevil's Hybrid Hypertrophy routine

Rocco32 · 10-18-2005, 11:28 AM

Quote:

Originally Posted by bludevil

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.

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.

bludevil · 10-18-2005, 03:02 PM

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.

bludevil · 10-19-2005, 10:40 AM

Oct 18 - Cardio

20 minutes of HIT Cardio

bludevil · 10-19-2005, 01:24 PM

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)

Archangel · 10-19-2005, 05:39 PM

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

gwcaton · 10-19-2005, 05:42 PM

Great wo

And cardio too !!

bludevil · 10-20-2005, 10:40 AM

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.

yellowmoomba · 10-20-2005, 10:44 AM

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

Nice job on the bench.

bludevil · 10-20-2005, 01:18 PM

Quote:

Originally Posted by yellowmoomba

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

Nice job on the bench.

Thanks YM

bludevil · 10-20-2005, 01:23 PM

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

Archangel · 10-20-2005, 04:14 PM

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

yellowmoomba · 10-20-2005, 04:49 PM

DAMN!!! NICE JOB Man!!

gwcaton · 10-20-2005, 05:14 PM

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

Rocco32 · 10-20-2005, 06:33 PM

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?

bludevil · 10-20-2005, 08:03 PM

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.

bludevil · 10-21-2005, 09:44 AM

Oct 21 - Cardio Basketball 1.5 hours

bludevil · 10-25-2005, 10:16 AM

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)

gwcaton · 10-25-2005, 11:16 AM

Nice wo Blu

Brings back memories.

Rocco32 · 10-25-2005, 12:45 PM

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?

bludevil · 10-25-2005, 12:54 PM

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.

bludevil · 10-25-2005, 12:58 PM

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)

bludevil · 10-26-2005, 08:28 AM

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.

bludevil · 10-28-2005, 11:18 AM

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.

yellowmoomba · 10-28-2005, 12:45 PM

THAT doesn't sound fun

bludevil · 10-31-2005, 12:50 PM

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.

10-19-2005, 10:40 AM	#33
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,567 Photos: 25	Oct 18 - Cardio 20 minutes of HIT Cardio
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10-19-2005, 01:24 PM	#34
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,567 Photos: 25	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)
	Receive daily emails that will change your life by feeding you the word of God on a daily basis at http://www.freebibleemail.com/

10-19-2005, 05:39 PM	#35
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Numbers are lookin Awesome my Friend!!! Take care of that injury Brother Blu!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

10-19-2005, 05:42 PM	#36
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Great wo And cardio too !!
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

10-20-2005, 10:40 AM	#37
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,567 Photos: 25	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.
	Receive daily emails that will change your life by feeding you the word of God on a daily basis at http://www.freebibleemail.com/

10-20-2005, 10:44 AM	#38
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,547 Photos: 2	I like your routine Blu.....Keep it up Nice job on the bench.
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

10-20-2005, 01:23 PM	#40
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,567 Photos: 25	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
	Receive daily emails that will change your life by feeding you the word of God on a daily basis at http://www.freebibleemail.com/

10-20-2005, 04:14 PM	#41
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Huge numbers my Friend!!! Lookin strong Brother Blu!!! What is your rep cadence? Lokin really solid in here!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

10-20-2005, 04:49 PM	#42
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,547 Photos: 2	DAMN!!! NICE JOB Man!!
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

10-20-2005, 06:33 PM	#44
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	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?
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

10-21-2005, 09:44 AM	#46
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,567 Photos: 25	Oct 21 - Cardio Basketball 1.5 hours
	Receive daily emails that will change your life by feeding you the word of God on a daily basis at http://www.freebibleemail.com/

10-25-2005, 10:16 AM	#47
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,567 Photos: 25	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)
	Receive daily emails that will change your life by feeding you the word of God on a daily basis at http://www.freebibleemail.com/

10-25-2005, 11:16 AM	#48
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Nice wo Blu Brings back memories.
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

10-25-2005, 12:45 PM	#49
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	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?
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

10-25-2005, 12:58 PM	#51
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,567 Photos: 25	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)
	Receive daily emails that will change your life by feeding you the word of God on a daily basis at http://www.freebibleemail.com/

10-26-2005, 08:28 AM	#52
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,567 Photos: 25	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.
	Receive daily emails that will change your life by feeding you the word of God on a daily basis at http://www.freebibleemail.com/

10-28-2005, 11:18 AM	#53
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,567 Photos: 25	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.
	Receive daily emails that will change your life by feeding you the word of God on a daily basis at http://www.freebibleemail.com/

10-28-2005, 12:45 PM	#54
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,547 Photos: 2	THAT doesn't sound fun
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

10-31-2005, 12:50 PM	#55
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,567 Photos: 25	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.
	Receive daily emails that will change your life by feeding you the word of God on a daily basis at http://www.freebibleemail.com/

10-31-2005, 06:01 PM	#56
gwcaton Lookin' for abs ! Elite Member &