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25 weeks of Project Hulk 2012

Just sat out two weeks bro with sinus and upper respiratory infection bro. Then found out they have to shock the ticker. Oh well im lifting something by monday if it kills me!

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obsessedwliftin said:
Just sat out two weeks bro with sinus and upper respiratory infection bro. Then found out they have to shock the ticker. Oh well im lifting something by monday if it kills me!

Sent from my DROIDX using EliteFitness
Click to expand...

The stage will always be there my friend. Our health is most important
 
Well said Stero.
 
What you up to bro? Post up!
 
Finished my antibiotics, Only been off a week, but it feels like longer. Starting back up tonight since I'm done the antibiotics, and I'm feeling much better!
 
Good to hear bro. Start back with the same weights that you used on your last workout.
 
Zed bro, in this camp gym I only have DB up to 80lbs and an adjustable bench, can you give me a routine to work program this into?
 
Do you have access to an Oly BBL bro?
As far as the dbls go you can use that for your OHP.
Let me know.
 
Ok will work sumthin up for you over the weekend.
How long you gonna be there bro?
 
My work schedule works out like this 2 weeks on, one week off. So I get to go home for one week, then I'm in camp for 2 weeks.
 
Ok on this your gonna have to find the proper poundage's for you bro.

Workout A
Dbl Flat Bench Press
start at chest level, go half way up and static hold for 2-3 seconds, go up to just before lockout and then back down to the static hold position, static hold again for 2-3 seconds.
See if you can do that for 5x5.

Dbl Incline Press
The same as Flat Bench.

Dbl Single Arm Rows.
The same as above. A static hold half way going up and half way going down. Again try for 5x5.

Dbl Squats
Hold a dbl in each hand. Do full squats but with that static hold in both directions. 5x5.

Workout B
Dbl Snatch
Dumbbell Snatch - YouTube 5x5

This ROCKS
Human Turkish Get Up - YouTubeYou wont be doing it I just thought it was cool.

Dbl Hang Cleans 5x5
Single Arm Dumbbell Hang Clean - ATHLETE365.com - YouTube 5x5
Do like in the vid but keep your toes on the floor at all time. In other words dont do that little jump off the floor but instead go up on your toes and flex your calves HARD!!

Single arm Dbl Swing 5x5
One arm kettlebell/dumbbell swing - YouTube

Work up to the heavies weights that you can handle but still keep in control and let me know how you like it.

Regards bro.:evil:
 
Lemme know bro.
 
Zed that clip of the bloke picking up his bird was hilarious!!

I used to do a similar thing with my ex wife! She only weighed 36kg (158lbs)
 
Yeah those Turkish Getups are some serious work with a decent weight. Never though of doing them with using a small babe for the weight, but looks kinda fun to this horny old bastard. LOL.
 
zedhed said:
Yeah those Turkish Getups are some serious work with a decent weight. Never though of doing them with using a small babe for the weight, but looks kinda fun to this horny old bastard. LOL.
Click to expand...

Same here bro, that li'l chica was sweeeet! :)
 
Big time bro.
Would be fun to do with boobsy....:evil:
But I would have to run thru a years worth of SL 5x5 to get the strength for her. She is SOLID!:qt:
 
Hahahahaha that is quality , lmao I'm scared of heights though Zed!!! Tell you what I will lift you instead!!!! ;)
 
LMAO, your a strong chick boobsy but not that strong me thinks. But if you can put 250 Lbs over head then just maybe...but I really dont wanna hurt you suga.
 
zedhed said:
Big time bro.
Would be fun to do with boobsy....:evil:
But I would have to run thru a years worth of SL 5x5 to get the strength for her. She is SOLID!:qt:
Click to expand...

Yep, she's twice the weight of my ex!
Mind you my ex was TINY only 4'11"
 
dmk777 said:
Hahahahaha that is quality , lmao I'm scared of heights though Zed!!! Tell you what I will lift you instead!!!! ;)
Click to expand...

SB you can lift me anytime! (although I'm sure everybody would much rather a vid of you lifting that li'l cutie pie!) I'm only 102kg (225lbs) these days so prolly a bit lighter than Zed!
I get you though about the heights, I mean it's dizzying up here above 6' prolly not enough oxygen for you not being used to these high altitudes. ;)
 
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Colstreamer said:
SB you can lift me anytime! (although I'm sure everybody would much rather a vid of you lifting that li'l cutie pie!) I'm only 102kg (225lbs) these days so prolly a bit lighter than Zed!
I get you though about the heights, I mean it's dizzying up here above 6' prolly not enough oxygen for you not being used to these high altitudes. ;)
Click to expand...

Wtf...ef protocol...if you are going to thread jack you need to inform me :D lol.

Bro you think 6' is bad try 6'6" hahaha. I would pay to see Donna press zed but I don't know who would enjoy that more lol. Speaking of which I destroyed my arms yesterday and now am trying
I figure out how the hell i am supposed I do shoulders today. If I'm lucky I will be able to press d ;) lol.
 
Sub a duba dubbed!!!
 
LMAO !!
Ok boobsy it is our collective goal to "PRESS" your sweet self!
I just know that when you started on here you never dreamed that you would be the apple of our eyes...did you?:evil:
Talk about an ego trip.:stilleto::lil k::lil k::lil k::stilleto:

"PRESSIN THE BOOBSY"
Fun times at EF!
Maybe we should make that a separate log?
 
Oh Zed you had me ROTFLMFAO there bro! "press" is slang for shagging round my endz! Images flashed up for a split second! Lol!
 
LetsGrow said:
Wtf...ef protocol...if you are going to thread jack you need to inform me :D lol.
Click to expand...

Lmfao! Yeah sorry bro, this was totally unplanned I only just got in! ;)
 
Colstreamer said:
Lmfao! Yeah sorry bro, this was totally unplanned I only just got in! ;)
Click to expand...

Consider this your one and only warning haha. Otherwise I am going I grab some of my big friends and make a trip across the pond lol :evil:
 
LetsGrow said:
Consider this your one and only warning haha. Otherwise I am going I grab some of my big friends and make a trip across the pond lol :evil:
Click to expand...

Lol! You should make the trip anyways bro! Donna and I were talkin about an EF party over here, shit load of jacked BBers man we could take over the west end!! Hahaha!
 
Colstreamer said:
Lol! You should make the trip anyways bro! Donna and I were talkin about an EF party over here, shit load of jacked BBers man we could take over the west end!! Hahaha!
Click to expand...

Hahahaha nice! Def something to think about. I think at some point I might have to go over there cuz I want to get my dual citizenship and I am sure at some point I will be required to go there.
 
Colstreamer said:
Oh Zed you had me ROTFLMFAO there bro! "press" is slang for shagging round my endz! Images flashed up for a split second! Lol!
Click to expand...

LMFAO!
Yep bro hence the " " on each side of PRESS!

 
Now that I'm back at my home gym here's how it went

Squat:
5x5 170lb

BB Bench press:
5x5 155lb

BB row:
5x5 155lb

French press:
5x5 45lb
 
Ok here's the deal I will get a vid of me pressing a chic will that suit?? Hahaha thought it might. Now I need to find a willing huni ha , :)
 
dmk777 said:
Ok here's the deal I will get a vid of me pressing a chic will that suit?? Hahaha thought it might. Now I need to find a willing huni ha , :)
Click to expand...

Ok it'll do but you both gotta be wearin teeny weeny bikinis ;)

Oiled up with a REALLY corny soundtrack :)
 
sterolizer said:
Now that I'm back at my home gym here's how it went

Squat:
5x5 170lb

BB Bench press:
5x5 155lb

BB row:
5x5 155lb

French press:
5x5 45lb
Click to expand...

Lookin good Stero, but what're you doin posting your workouts in the middle of our thread-jack? Lmao I'm kiddin ya bro! How's it been training with them dumbells at work?
 
Colstreamer said:
Lookin good Stero, but what're you doin posting your workouts in the middle of our thread-jack? Lmao I'm kiddin ya bro! How's it been training with them dumbells at work?
Click to expand...

Lololol! Meh dumbbell training... It is what it is, not as good as being at home with some real weights. But I made the best of it while I was there
 
dmk777 said:
Ok here's the deal I will get a vid of me pressing a chic will that suit?? Hahaha thought it might. Now I need to find a willing huni ha , :)
Click to expand...

Im all in for this one!:evil:
 
Colstreamer said:
Ok it'll do but you both gotta be wearin teeny weeny bikinis ;)

Oiled up with a REALLY corny soundtrack :)
Click to expand...

Hmmm I really like the oiled up part as there is nothing like slippery slidy fun however from a safety standpoint that could be a bad idea due to lubricity so I will provide another option.

You both must be topless and face the camera at all times.

There you go your choice boobsy!:evil:

Just doing my part to help out.:verygood:
 
Oh hey stero gr8 to have you back among us bro. So are you done with the camp thing now bro?
 
zedhed said:
Hmmm I really like the oiled up part as there is nothing like slippery slidy fun however from a safety standpoint that could be a bad idea due to lubricity so I will provide another option.

You both must be topless and face the camera at all times.

There you go your choice boobsy!:evil:

Just doing my part to help out.:verygood:
Click to expand...

Mr sensible spoiling the fun!
 
Awww comon dude. Topless lovely females are always fun, no?
 
zedhed said:
Awww comon dude. Topless lovely females are always fun, no?
Click to expand...

I agree with zed here. Puts the fun in fun bags! Lmfao! Way to be proactive zed brotha! Always taking the initiative and thinking ahead ;)
 
LetsGrow said:
I agree with zed here. Puts the fun in fun bags! Lmfao! Way to be proactive zed brotha! Always taking the initiative and thinking ahead ;)
Click to expand...

Yeah but if they're oiled up they won't get off the ground, they keep falling on top of each other, writhing around.... I'm drooling as I type.... Topless works even better though.....
 
Colstreamer said:
Yeah but if they're oiled up they won't get off the ground, they keep falling on top of each other, writhing around.... I'm drooling as I type.... Topless works even better though.....
Click to expand...

Topless with oil = best of both worlds...
 
Hahahaha really you guys are little devils!! Haha soon as I find a willing hot oily accomplice I will supply the pics!!! Haha
 
Ok sounds like a winner from this side of the big water.
 
So I ramped the workout up a bit just because I was in a bad mood the other day, and I didn't want to be dealing with tiny weights again.


Squat
5r 225
12r 275
9r 275
5r 275
9r 225
13r 135

BB OH shoulder press
12r 135
4r 205
5r 185
8r 135
6r 135


DB curls
8r 45
7r 45
6r 45
7r 45
7r 30
5r 30
 
So I also am no longer able to sleep on my stomach anymore without having my back feel like its been run over the next morning. I can only lay on my back or side. It's hard because ive always been a stomach sleeper. Not sure why this is happening now
 
Where does your back hurt when you sleep on your front bro?

I always go to sleep lying on my back but I'm on my side when I wake and my shoulders are all hunched up. Fuckin sucks, I gotta pop my shoulders every morning.
 
Colstreamer said:
Where does your back hurt when you sleep on your front bro?

I always go to sleep lying on my back but I'm on my side when I wake and my shoulders are all hunched up. Fuckin sucks, I gotta pop my shoulders every morning.
Click to expand...

I feel it tighten in my lower back, I don't know if it's flexibility issues or what
 
I used to have that. I just would lay on my front till my back started to hurt. Then keep trying to add to the front time over time. I think it is a flexibility issue.
 
sterolizer said:
I feel it tighten in my lower back, I don't know if it's flexibility issues or what
Click to expand...

You're both right fellas, it's essentially your lower back getting stronger in a small range of motion. As you know stretch receptors are what prevent you from over stretching they also regulate the resting length of the muscle. I had the very same problem for YEARS. The problem is its not just the lower back muscles, the hip flexors are also affected, the tight lower back causes the back to arch more at rest, this has the knock on effect of shortening the resting length of the iliopsoas. What you need to do is stretch both, lower back and hip flexors. Pilates exercises for the lower and and transverse abdominals will help balance out the abs/erector spinae by tightening the lower and some.

A good thing to do to help avoid this issue is to do some hanging leg raises after any squatting or deadlifting, this will help decompress the lower spine and stretch the back muscles which will help reset the stretch receptors. LIGHT stretching in the AM is also good to reset stretch receptors but keep it seriously light and don't hold a stretch too long. Basically use the same intensity you would for your normal morning stretch, if you think you don't usually stretch in the morning you'd be wrong, pretty much every mammal stretches upon waking, it's as natural yawning which often accompanies it.

Coo I hope this helps bro, you really wanna jump on this seriously, I had to put up with this, found the solution the hardest way and it's not fun.

:)
 
Seriously a font of knowledge. Thanks CS.
 
Welcome of course :)

It's something that can become very uncomfortable if ignored. I had to put up with it for ages before I found how to deal with it. I had physiotherapy, acupuncture, deep tissue massage you name it! Even after all that, I still have to take care of my lower back to make sure it doesn't go back to how it was.
 
Here's an update pic my gf took of me the other day, it doesn't show much. But this is what you get for now
 
LOL yeah kinda hard to see you there bro. Dark....
 
Cool bro.
 
Lookin good Stero! I'm seeing a definate improvement on your contest final photos bro.
 
Yeah man looking solid. Keep murdering it!
 
Your adding some mass bro and thats exactly what you want. Good for you. EAT BIG! but eat clean too.
Looking good my man.
 
Love it MOYA. Thats classic bro!
 
Hey Stery looks like your puttin on some weight there. Looks good bro!
 
So I'm not going to lie, I haven't been that big of a fan of the 5X5 so far. I just feel like I'm not stimulating my muscle as much as I should be. It's too little of reps for a proper pump. I've spent the last week and some training HIT and it's felt so much better already
 
moya said:
^maybe you should have started heavier?...
you do look bigger... and remember we dont grow in the gym...
Click to expand...

But I wanted to continue to progress over the 25 weeks but I also think, whatever type of muscle fibers you're mostly made up of is a huge difference too. Ive always seemed to grow best 8-15 rep range. And I probably look bigger because I've been eating a ton more. But I just have that gut instinct that HIT training is a better way to go for me
 
sterolizer said:
But I wanted to continue to progress over the 25 weeks but I also think, whatever type of muscle fibers you're mostly made up of is a huge difference too. Ive always seemed to grow best 8-15 rep range. And I probably look bigger because I've been eating a ton more. But I just have that gut instinct that HIT training is a better way to go for me
Click to expand...

If that's the feedback you are getting from your body I would say go with it. Remember what works well for one person doesn't always mean it works well for you. I am like you in that I do better in the 8+ rep range. Also 5x5 is better for strength more so than size, that being said you will still put on some size with it but how much really varies from person to person.
 
LetsGrow said:
If that's the feedback you are getting from your body I would say go with it. Remember what works well for one person doesn't always mean it works well for you. I am like you in that I do better in the 8+ rep range. Also 5x5 is better for strength more so than size, that being said you will still put on some size with it but how much really varies from person to person.
Click to expand...

Exactly, and I've always been told to go with your gut instinct. But again I think any size gained is from the eating big, and not from this specific routine
 
Bro IMO yes and no.
As I remember you have kinda done a hybird 5x5 becasue of the requirements of your life. So at this point I dont think you can really say with any accuracy whether or not it works for you.
Again IMO if you could get on it and stay exactly on it for the 12 week duration you would be amazed. However in your life that may not be a reality. So my advice would be to do what you think would work best for you. But I strongly feel that you will get WAY more mass on your frame by moving in the direction of fewer heavy reps. Bro it just plain works and no question about it bro thats it.You already know exactly what the HIIT will do for you. It will make what you have look good but you just dont have that much. I know I am not being too nice to you here man but I am telling you the truth.
Bottom line is this. You must slow your metab down, you must do fewer but heavier reps, you must eat big and clean and this is gonna add mass to your frame. The HIIT/HIT just isnt gonna do that for you bro.
Of course your more comfortable with high rep cuz thats what you know and are used to. For me its the opposite. Im now doing higher reps and I have to force myself to do my workouts. Its just not fun like the 5s5, 3x5, 10x3 is for me. But I am getting the results that I was looking for too.
So there you go bro its up to you man. But do keep your log going plz so we can all ride along with you.
 
zedhed said:
Bro IMO yes and no.
As I remember you have kinda done a hybird 5x5 becasue of the requirements of your life. So at this point I dont think you can really say with any accuracy whether or not it works for you.
Again IMO if you could get on it and stay exactly on it for the 12 week duration you would be amazed. However in your life that may not be a reality. So my advice would be to do what you think would work best for you. But I strongly feel that you will get WAY more mass on your frame by moving in the direction of fewer heavy reps. Bro it just plain works and no question about it bro thats it.You already know exactly what the HIIT will do for you. It will make what you have look good but you just dont have that much. I know I am not being too nice to you here man but I am telling you the truth.
Bottom line is this. You must slow your metab down, you must do fewer but heavier reps, you must eat big and clean and this is gonna add mass to your frame. The HIIT/HIT just isnt gonna do that for you bro.
Of course your more comfortable with high rep cuz thats what you know and are used to. For me its the opposite. Im now doing higher reps and I have to force myself to do my workouts. Its just not fun like the 5s5, 3x5, 10x3 is for me. But I am getting the results that I was looking for too.
So there you go bro its up to you man. But do keep your log going plz so we can all ride along with you.
Click to expand...

Thats the truth ZED. I will still kind of be staying in a low rep range with as much warmup sets as needed. Then I will do two working sets with 6-8reps and then do several drop sets along with it hitting between 8-12reps. Changing things up adding in resistance sets, forced reps, paused reps, etc if I'm able to train with a partner
 
Stero if that AV pic is recent you look bigger to me bro. I have used this program as it was designed and I am not siding with Zed either. It is fact. I gained alot of mass on this routine. It was alot of fun as well becuase I knew I was adding weight every time. However if you don't have confidence in it then it probably won't work. You won't be training with the intensity you need due to the fact that you are second guessing it. I hope things work out bro, I am here for you if you need me brother.
 
obsessedwliftin said:
Stero if that AV pic is recent you look bigger to me bro. I have used this program as it was designed and I am not siding with Zed either. It is fact. I gained alot of mass on this routine. It was alot of fun as well becuase I knew I was adding weight every time. However if you don't have confidence in it then it probably won't work. You won't be training with the intensity you need due to the fact that you are second guessing it. I hope things work out bro, I am here for you if you need me brother.
Click to expand...

Thanks OWl, and yes that avi pic is recent. I know I have gotten a little bigger, and I am a little heavier in weight. I do believe it will work if I stuck with it, but I have a national pro champion training me now, and he wants me doing a little different routine, still heavy weights a lower reps, mixed up a little with some other things.
 
That sounds interesting bro. Go with it but keep this log up plz. Am very interested to watch you progress.
Best of luck bro and KILLDATSHIT!!
 
sterolizer said:
Thanks OWl, and yes that avi pic is recent. I know I have gotten a little bigger, and I am a little heavier in weight. I do believe it will work if I stuck with it, but I have a national pro champion training me now, and he wants me doing a little different routine, still heavy weights a lower reps, mixed up a little with some other things.
Click to expand...

Looking forward to seeing your progress bro! :evil:
 
I do too bro so get all you can from him for all of us man!
 
Hey everyone I have been destroying it lately, and everyone around me is noticing. Every day someone tells me I'm looking bigger. I love all this food! Im up a tad in weight, and leaning out at the same time. This is going to be one hell of a year
 
Dude thats gr8 to hear. Am happy for you bro. Plz keep us up on this.
 
LMAO... you roudy ass kids!

Sent from my MB865 using Tapatalk 2
 
So things are going great in the gym, and in the kitchen, exercises are going up in lbs, getting stronger, and putting on the mass, and size which is exactly what I wanted. I am not eating the cleanest right now but I look in the mirror everyday and haven't noticed any fat gains, pays to have a fast metabolism sometimes I guess.

Usually everyday A couple people compliment me on how big I'm getting, and now Random People in the gym are coming up to me asking me for advice on routines, form, and exercises.

Now I must admit, it Feels good to be getting lots of attention, but then again I'm not doing it for anyone but myself, because in this sport we are never satisfied with our own results. It's a constant battle between our mind and our bodies, so I'm going to get back in there and kill that shit!
 
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