Category Archives: Training

Back at it

Welcome back. I took a year off and completed forgot about my attempt to make weekly/daily/whenever blog posts.

I am a year into heavy lifting 4-5 days a weeks and a failed attempt at my first Men’s Physique Compitition. I say I failed because I didn’t compete after actually attempting the eating right portion of the training. The main reason I didn’t do it was because I got injured. I had slightly agitated by left should in training and then royally jacked it up being an idiot on a 4-wheeler. This caused me to take a month off and I got weak and I got slightly heavier. Haha, ok my pants got tighter. I came back slow but over time got stronger. I maxed out on bench the other day at 345lbs weighing in at 212. My squat is still crappy. I don’t get it. I do legs three times a week, same as I do upper body. The damn things don’t grow.

Today was low box squats. Go heavy for 6 sets of 3. I’m ass to grass and pushing weight I can handle for 3 reps. I follow that with trap bar deadlifts and then finalize with stairs for cardio and to hit legs again. My legs are on fire, but they don’t grow. I am forever going to be the guy people look at and say, “Don’t skip leg day.” You know what those people can come lift with me any day of the week and I’ll show them I put forth the effort most don’t.

OK rant over. Happy Lifting. Hopefully I can make this blog thing work.

Feel free to follow me on instagram at hhatley28


In the Beginning

This is my first time attempting a blog. I have thought about starting a fitness/personal journal for some time…so be nice.

IMG_0165I started experimenting with lifting weights around 2004 right after I applied at the police academy. I grew up as an average skinny kid from the suburbs. Not the most athletic, but not the least. The only thing I knew about lifting was what I learned in the family garage with the old concrete filled plastic covered weights. I graduated from the Memphis Police Regional Academy in 2005 and spent the better part of my career working midnights. My first son was born in 2008 and it was time to swap to Day Shift and be “normal.” My co-worker and I decided to start going to the City Athletic Club. He knew more than I but it was pretty much the basic 3 sets of 8 and lots of weight. My first day was an embarrassment. I could barely lift 135, and I doubt I actually lifted it solo. In a nut shell and not to go through too much history, I was a weak little bitch that inspired to be the “Big guy.” I wanted the tight sleeved police uniform and to be intimidating. So throughout the past 8 years I have been in and out of the weight room and had major gains and set backs. Started the PD at 170ish soaking wet and today I weigh 205 lb.
In the summer of 2013 I was training for a 1/2 marathon and staying in shape for FBI PFT qualifications. I was going to be a FED and the half was on my bucket list. Melissa and I trained together and ran the Greenline Half in October 2015. There was no weight training, only push-ups and sit-ups. I was what you would call “Skinny-Fat.” I had some muscle from past training but nothing worth looking at in a bathing suit. It wasn’t until after the half that I started back training with my co-worker, who we will now call COACH.IMG_8023 (1).jpg

Well Coach encouraged me to get back into lifting and incorporate  sprints into my fitness regime, oppose to distance running. He said this would better my chances at passing the PFT. I started this in November and did light weight. I was nervous that heavy weight would bulk me up and possibly injure me. I was listening to too many runners. Getting back in the weights made me “meathead ready” all over again. I loved it. We lifted in a small Police weight room with weight older than me. Long story short the PFT never happened unfortunately. With the PFT out of the picture I focused on getting strong and big. I kept daily logs ,and our little group seemed like a secret society. We only talked about how much we lifted and how much we can lift the next week. After the first of the year we focused our attention onto nutrition. This was completely strange to me. It was tough for me and I cheated way too much. But there were several times were I was strict. Coach and another female Officer in our group decided to sign up for their first bodybuilding competition. Their determination made me focus in on my diet even more. To be honest, I was completely jealous of them and regret not signing up for it. When Coach signed up I was about 3% of Body Fat behind him and I didn’t think I had the time to drop down to competition weight…I was wrong. I dropped to about 196 and had two upper abs. They did well in their first competition and brought home three trophies. Even though i didn’t compete, it felt like I had a hand in there awards.

It’s now the first of June, 2016 and the competition is about a month behind us. Coach now wants to go from body building to power lifting with a touch of body building. Meaning we lift heavy as shit and eat somewhat clean, this makes me happy. Yesterday was day one. Eight sets of 2 rep squats at 90% my max. I could barely walk today. Today was Day 2 and it was heavy upper body. We did 275 lbs eight times for three reps each. It felt awesome to be able to lift that much weight with no help. It feels good to be the strong guy again. And it feels even better to have your wife send you a before (2008) and after (2016) picture on the day you start back doing powerlifting. Coach makes a hell of a plan, but a lot of the credit comes from him studying Westside Barbell (Louie Simmons). This is the start of my journey to be the bigger and stronger than  I’ve ever been.img_0361CJAL4327