Hrd Cors workout

[L.A Muscle]

Yer must be. The guy I was thinking about was much taller!!

[jono]

Jono, when i squat i do not take a wide stance, my feet are around hip width apart and I keep my toes inline with my knees and dont flair them out , I use this same stance on the leg press. This keeps max involvement of the Quad muscles and minium involvement of the hamstrings, so consiquently I dont get sore hammies after my quad work out !! So they are fine to train on another day!!, I dont train them with quads cause it takes to much out of me mentaly and physically just to do quads, which is why i do quads on the first training day of my training week,so i am edgeing to go at it!, note this style of squating was taught to me by Lee Labrada beleive it or not!!

a train by the same style.

just for me doing the DLS really hits my hams is all. so its like im training them twice a week. and i was just thinking since you train hams on their own it must be even more harder :grin:

[Marcus]

Are you stetching after your leg workouts Jono? You might find this will help. Long stretches - at least 1 min.

[jono]

Are you stetching after your leg workouts Jono? You might find this will help. Long stretches - at least 1 min.

nope im not. im very slack in the stretching dept ive got to admit

[Mercury]

Question for both Hrdcor and LA Muscle. Can you both post your physical stats? Interested in height/weight/strength ratio.

[hrdcor]

ok you dudes and dudesess, here todays attempt at getting big big muscles,

Back/calves

training commenced at 11am(bit late as i had a seminar to do this morning)

3/4 Dead lifts( in a power rack)

3xwarm up sets 16 reps 60kg

5xsets, reps 12,10,8,6,6 max weight 240kg

Wide grip rows(machine)

5xsets, reps 12,12,10,8,8 max weight 290lb(stack plus a 20kg plate)

Close grip pull downs

4xsets,reps12,10,10,8 max weight 85kg

One arm rows(machine)

4xsets, reps14,12,10,8 max weight 63.5kg

Rear lat pull downs

4xsets, reps 10,10,8,8 max weight 160lb

Shrugs(useing Hammer dead lift machine)

4xsets, reps 14,14,12,12 max weight 100kg

Standing calf raise (machine)

6xsets, 16,14,14,12,12,10 maxweight 290lb

20min stat bike

Nackered and thumb very sore (fractured it 5 weeks ago!!)

Supplements as previous work outs as is rest!!

Also got 4 new chicks phone numbers and 2 x whistles from a couple of older ladies!!!!!!!!!!!!

[jono]

nice rackpulls man.

about picking up women from the gym 'dont shit where you eat' remember that man :grin:

[Growth]

I agree with jono, awesome rack pulling.

Hey how bout some stats mate, weight, height, bf???

[L.A Muscle]

105kg

5/10 or 178

around 13%

Not sure (Still got my 6 pack)

[hrdcor]

Ok Im 5ft 11, and currently weigh 136kg, NAH just kidding those are stats similar to Ronnie Coleman, if you ever see guys boosting figures like that, and you are not sure if they are for real or not ask them do they think they could take Ronnie!! If the answer is NO then they are seriously Fat!!

Me well I am currently weighing 96kg and I stand 5ft,5inches tall, I have not done a B/F reading on myself for at least a year, but I know through lots n lots of experiance I would be around 8-10%.

The heaviest I have ever been is 115kg but felt extremly uncomfortable at this weight , terrible actualy, so prior to my lay off I would sit around 105kg and compete at around 94-96kg at a estimated 2-3% B/F (estimated because below 3 is very hard to read correctly)

My first ever B/B show I weighed 69kg, and competed in the light weights for around 3-4 years , then went to middle for 3years, then got progressivly heavier from there!!

[Pseudonym]

Also got 4 new chicks phone numbers and 2 x whistles from a couple of older ladies!!!!!!!!!!!!

And is this a personal best, or are you still getting back into this as well? :grin:

[hrdcor]

Actualy nah I was just kidding with the chick thing,but lots of chicks said hullo to me at the gym today, as they always do!!!

I dunno LA, i saw you training about 2-3weeks ago and you looked pretty lean to me, around 10% I would hazard a guess, actualy you looked pretty damm awesom, Pro potential if I ever saw it!!

[grinder]

105kg

5/10 or 178

around 13%

Not sure (Still got my 6 pack)

I could have sworn you were shorter.... :pfft:

[L.A Muscle]

I dunno LA, i saw you training about 2-3weeks ago and you looked pretty lean to me, around 10% I would hazard a guess, actualy you looked pretty damm awesom, Pro potential if I ever saw it!!

[hrdcor]

Todays attempt at getting it togther !!!

Today I trained at 3-45pm due to things that had to be done!! I hate having things that have to be done, it gets in the way of training, I have noticed over the years!!!

CHECT/PECs/Chic Pillows.

Cabel Cross Overs.

5sets,reps16,14,10,10,8, max weight Dunno but it was 7plates on the stack!

Hammer Strength Incline press machine

5sets,reps14,12,12,8,8 max weight 150kg

Machine Flat press

5sets,reps 14,12,10,8,8 max weight 285lb(stack plus a added 20kg plate)

Incline D/B flyes

5sets, reps 16,14,10,10,8 max weight 35kg

Pec deck

5sets, reps16,14,12,10,8 max weight 165lb

And that was it today, done out of there!! felt good though, but my thumb is still killing me , oh well just do what my old Nija master taught me channel the pain daniel son!!

Supplements as previous, rested for 1hr upon getting home(rest means sleep)

[jono]

nice work man. how important do you feel the rest is after the workout ?

[hrdcor]

Vital,one think I have learnt over the years is that rest (sleep) after a training session increases my recovery by about 40%.I learnt this whilst living in LA and training 2x per day,I found i couldnt do it if I didnt sleep after my first session but could easily sustain twice a day training if i did sleep.

[hrdcor]

Ok today it was back to shoulders and hammies, Gee time flyes when your having fun !

Trained at 1-15pm, after my third meal !!

Machine Shoulder press

5xsets, reps 14,14,12,10,10 max weight 265lb

Machine side Lateral raises, s/s with Rear D/B raises

side lat raise,5xsets,reps 14,14,12,10,10 maxweight 45kg

RearD/B ,5xsets,reps 14,12,12,10,8 maxweight 25kg

Alt front D/B raises

5xsets, reps 12,12,10,8,6 maxweight 25kg

Lying Leg curls.(didnt want to do stiff D/B raises as my thumb was aching from the break)

9xsets , 16,14,14,12,12,10,8, sets 8,9 drop sets x3 drops, maxweight 140lb

25min stat bike

supps as per normal(see past workouts)

Home and had shake and slept for 1,1/2 hrs.

All Good

[L.A Muscle]

Hrdcor are you doing 25 min on bike for a warm down for your hammies, or as a short cardio?

[hrdcor]

I do stat bike 4-5 times a week as this keeps me in relativly good shape , actualy when dieting for a show I do only around 40 min max 5x a week, I have a prety fast metabolisium so 25 min is good for me to stay around 8-10%BF, plus doing cardio directly after weights is classed as a prime fat burning zone!!(thats a tip)

[L.A Muscle]

Yer thought as much. I was at the Coliseum gym the other day (great gym, reminded me of the gyms in the U.S) and saw your photo on the wall. (nice one, ripped). We must have similar metabolisiums, as thats about as much as I have to do. But the difference between us and some other guys that have to do 2 hrs a day is we don't cheat in our diet.

[grinder]

Dude, I didnt cheat but still had to do the hours of cardio. You are one of the lucky ones who get it easier.. oh well, you do what you have to do to win, right??

[Varven]

HRDCOR,

regarding cardio after weights ;

I presume your more or less at a body weight that your happy at ?

That is, your not looking to add on considerable more muscle mass, are you ?

If you were would you still perform cardio ?

My understanding: your cardio is done to maintain BF levels and your happy with your current level of muscle mass.

OR

are you part of the elite few that has managed to find the perfect point that adds muscle and burns body fat in one effective package ?

And lastly would you mind disclosing which gym you workout at, just out of curiosity, I assure you Im not a stalker LOL.

I use the AUT gym... it has 2 benches and 2 powerracks... I cant complain 8)

[Growth]

I envy the fact that you can do a workout and then go to sleep straight after, im exhausted after a workout and going to sleep would be great but i just dont have the time.

A lot of people wish they win lotto so they can buy expensive houses, cars, boats...i just wish i won so that i wouldnt have to work or study and i could just concentrate on lifting :grin:

Nice workout by the way.

[L.A Muscle]

Dude, I didnt cheat but still had to do the hours of cardio. You are one of the lucky ones who get it easier.. oh well, you do what you have to do to win, right??

Bro, looking back now, are you telling me that doing all that cardio was really necessary?

I think you did to much, that's why you went from 115kg+ to 78kg. You cant tell me that you lost 37kgs of fat!!!

Mate you lost heaps of muscle True or False?

I also think your cardio was way to intense for fat burning alone, but in saying that you won every thing there was to with in N.Z and Oz. So you must have been doing something right. (oh.. and not forgetting your number 2 placing in the worlds)

HRDCOR

Sorry for hijacking you forum.