Bludevil's Hybrid Hypertrophy routine

bludevil · 11-02-2005, 01:00 PM

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

Archangel · 11-02-2005, 04:02 PM

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

gwcaton · 11-02-2005, 05:41 PM

Great wo Blu

There's no stopping you know

bludevil · 11-03-2005, 10:42 AM

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.

yellowmoomba · 11-03-2005, 12:30 PM

Damn Blu!! Those dips are awesome!

bludevil · 11-03-2005, 12:32 PM

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

bludevil · 11-03-2005, 06:31 PM

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.

Stewart20 · 11-03-2005, 06:34 PM

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....

yellowmoomba · 11-03-2005, 07:09 PM

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

) 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.

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

yellowmoomba · 11-03-2005, 07:10 PM

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

Stewart20 · 11-03-2005, 07:23 PM

Quote:

Originally Posted by yellowmoomba

Looks like more competition for S20

I'm a glutton for punishment

bludevil · 11-04-2005, 09:32 AM

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.

bludevil · 11-04-2005, 09:36 AM

Quote:

Originally Posted by yellowmoomba

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

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.

Stewart20 · 11-04-2005, 09:48 AM

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

bludevil · 11-04-2005, 12:23 PM

Quote:

Originally Posted by Stewart20

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

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.

bludevil · 11-07-2005, 12:56 PM

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.

yellowmoomba · 11-07-2005, 01:10 PM

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

bludevil · 11-07-2005, 01:56 PM

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.

Stewart20 · 11-07-2005, 05:15 PM

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

lol

Archangel · 11-07-2005, 05:20 PM

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

gwcaton · 11-07-2005, 06:00 PM

Nice wo Blu

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

FishOrCutBait · 11-07-2005, 09:22 PM

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

bludevil · 11-08-2005, 10:33 AM

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.

Rocco32 · 11-08-2005, 12:52 PM

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....

bludevil · 11-08-2005, 01:31 PM

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.)

11-02-2005, 01:00 PM	#61
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,567 Photos: 25	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
	Receive daily emails that will change your life by feeding you the word of God on a daily basis at http://www.freebibleemail.com/

11-02-2005, 04:02 PM	#62
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Glad your feeling better, w/o's are looking dynamite too my Friend!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

11-02-2005, 05:41 PM	#63
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Great wo Blu There's no stopping you know
	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

11-03-2005, 12:30 PM	#65
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,547 Photos: 2	Damn Blu!! Those dips are awesome!
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

11-03-2005, 06:31 PM	#67
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,567 Photos: 25	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.
	Receive daily emails that will change your life by feeding you the word of God on a daily basis at http://www.freebibleemail.com/

11-04-2005, 09:32 AM	#72
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,567 Photos: 25	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.
	Receive daily emails that will change your life by feeding you the word of God on a daily basis at http://www.freebibleemail.com/

11-07-2005, 12:56 PM	#76
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,567 Photos: 25	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.
	Receive daily emails that will change your life by feeding you the word of God on a daily basis at http://www.freebibleemail.com/

11-07-2005, 01:10 PM	#77
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,547 Photos: 2	Your numbers keep going up every week Blu!! Nice going
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

11-07-2005, 01:56 PM	#78
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,567 Photos: 25	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.
	Receive daily emails that will change your life by feeding you the word of God on a daily basis at http://www.freebibleemail.com/

11-07-2005, 05:15 PM	#79
Stewart20 I do it all for him Join Date: Sep 2005 Location: in my home gym Posts: 2,859 Photos: 2	can you explain the routine you're doing?? It's kinda wierd to me lol

11-07-2005, 05:20 PM	#80
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Awesome w/o Brother Blu, your strength is admireable!!! Congrats on the championship also my Friend!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

11-07-2005, 06:00 PM	#81
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Nice wo Blu Can't wait to see what your new routine will be . You will take a week off first , won't you ?
	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

11-07-2005, 09:22 PM	#82
FishOrCutBait lifts weights Elite Member Join Date: Jan 2005 Location: Buffalo, MN Posts: 4,247 Blog Entries: 1 Photos: 2	BLU!!! How goes it?! Did you enjoy your H-H routine?
	I believe in Jesus. "tried and true theory on one's self is probably the only non-biased proof that something works for someone." - juggernaut

11-08-2005, 12:52 PM	#84
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	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....
	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...

11-08-2005, 01:31 PM	#85
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,567 Photos: 25	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.)
	Receive daily emails that will change your life by feeding you the word of God on a daily basis at