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Post by Hoopie on Oct 11, 2007 13:48:54 GMT -5
Will be starting a new log. I'm using the advanced form of p/rr/s which is a 9 week cycle instaed of 3. An its very damn painfull, just the way i like it. I'm currently in my 2nd phase of rep range. Iwill post up all of my workouts tonight from work leading up to today....
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Post by Intensity on Oct 11, 2007 13:57:51 GMT -5
Revenge you said? I Like revenge!  Stay intense Steve, I'll be fallowing this revenge log! |
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Post by RUBICON19 on Oct 11, 2007 14:31:22 GMT -5
Great! Looking forward to having the HOOPSTER in action again!
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Post by Tim Wescott on Oct 11, 2007 14:57:32 GMT -5
This oughta` be a good one!
SWEET REVENGE HOOPS !!!! #arockon6ha#
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Post by Karrie on Oct 11, 2007 15:29:35 GMT -5
Hoopie,
HAPPY to see you are back in the game and started a new journal!!! #smileygrouplaugh5js#
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Post by mrky03 on Oct 11, 2007 17:54:09 GMT -5
This is going to be interesting, I'll be following closely!
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Post by intenceman on Oct 11, 2007 18:27:29 GMT -5
Cool! Should be a fun ride.
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Post by Hoopie on Oct 11, 2007 21:32:44 GMT -5
WEEK 1 POWER WEEK
MON. 9-10 LEGS
squat(5x1) 335x1 355x1 365x1x3
single leg press(3x3) 300x3x3
bb lunge(2x5) 135x5x2
lying leg curl(4x2) 170x2x3 180x2
sldl(2x3) 225x3 245x3
unilateral leg curl(2x5) 70x5 80x5
TUE. 9-11 CHEST/BI'S
bench(5x1) 315x1 320x1x4
incline bench(3x3) 225x3 235x3 245x3
db fly(2x5) 70x5 80x5
bb curl(3x1) 125x1x3
prechers(2x3) 145x3x2
incline db curl(2x5) 50x5x2
THUR. 9-13 BACK
weighted pull ups(5x1) 35x1 55x1 70x1x3
rg bent row(3x3) 225x3x3
db row(2x5) 80x5 90x5
deads(3x1,3,5) 345x1 345x3 345x5
FRI..9-14 SHOULDERS/TRI'S
milt press(4x1) 225x1 225x1 235x1 245x1
wg upright row(2x3) 135x3x2
bent laterals(2x5) 50x5 60x5
bb schrug(2x6) 275x6x2
cg bench(4x1) 275x1x2 285x1 295x1
skulls(2x3) 180x3 185x3(these just scare the hell out of me)
db overhead ext(2x5) 50x5 60x5
The deep muscle pain i felt this week was incredible....
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Post by hossjob on Oct 11, 2007 21:44:41 GMT -5
This is going to be AWESOME! Hey Hoops...did you get the new Ironman yet? You should throw in 2-3 weeks of FD/FS training into that protocol.
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Post by Tim Wescott on Oct 11, 2007 21:53:43 GMT -5
Damn good numbers Hops.........no wonder you got so damn huge!!
When I saw Hoops in Harrisburgh,I felt like a small child.......he was big!!
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Post by Hoopie on Oct 11, 2007 22:05:36 GMT -5
WEEK 2 REP RANGE
MON 9-17 LEGS
squat(3x7,10,14) 315x7,10,14 (needed help walking back into rack after the set of 14. Person in gym said it looked like i was going to puke and that i was nuts. I replied put up or shut up)
leg ext)3x7,10,14) 150x7 150x10 150x12 (could barely stand up)
unilateral leg press(2x12,15) 150x12,15
sldl(3x7,10,14) 225x7,10,14
lying leg curl(2x7,12) 140x7,12
unilateral calf press(3x7,10,14) 130x7 110x10 90x14
calf ext(2x10,15) 250x10,15
TUE 9-18 CHEST/BI'S/FOREARMS
incline db press(3x7,10,14) 80x7,10,14
decline bench(3x7,10,14) 225x7 215x10 215x13+1
flat cable fly(2x7,10) 47x7,10
preacher(2x8,12) 100x8,12
incline db curl(2x12,15) 35x12 30x15
bb wrist curl(2x8,12) 75x8,12
THUR.. 9-20 BACK DAY
cg pulldowns(3x8,12,15) 210x8,12 200x15
wg bent rows(3x8,12,15) 185x8 170x12 155x14
rg bb rows(2x8,12) 185x8 155x12
good mornings(2x8,10,14) 85x8,10,14
back ext(2x10,15) 190x10,15
FRI..9-21 SHOULDERS/TRI'S
(missed this workout)
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Post by Hoopie on Oct 11, 2007 22:27:28 GMT -5
WEEK 3 SHOCK WEEK
MON 9-24 LEGS
leg ext(2x10) 140x10x2
ss with
squat(2x10) 315x10x2
THOUGHT I WAS GOING TO PASS OUT
unilateral leg press(1 1/2=1)(2x10) 150x10x2
unilateral leg ext drops(1x10,8,6) 70x10 55x8 45x6
leg curls(1x10) 130x10
ss with
sldl(1x10) 185x10
lying leg curls(1 1/2=1)(2x10) 100x10x2
unilateral leg curl drops(1x10,8) 50x10 40x8
calf press(2x12) 315x12x2
ss with
calf ext(2x12) 230x12x2
unilateral calf ext drops(1x12,10,8) 130x12 120x10 110x8
TUES..9-25 CHEST/BI'S/FOREARMS
incline fly(2x10) 60x10x2
ss with
flat db press(2x10) 70x10x2
incline bench(1 1/2=1)(2x10) 155x8,7 (i missed my number goal)
x-overs drops(1x10,8,6) 95x10 75x8 55x6
preachers(2x10) 90x10x2
ss with
seated db curl(2x10) 35x10x2
bb curl(1 1/2=1)(2x10) 60x10x2
overhead cable curl drops(1x10,8,6) 57x10 52x8 47x6
rev wrist curls(1x10) 30x10
ss with
rev curls(1x10) 50x10
wrist curls(1 1/2=1)(2x10) 50x10 70x10
THURS..9-27 BACK DAY
stiff arm(2x10) 67x10x2
ss with
rg/bb row(2x10) 135x10x2
lat pulls(1 1/2=1)(2x10) 140x10 140x8(missed)
seated rows drops(1x10.8.6) 170x10 150x8 130x6
good mornings(1x10) 95x10
ss with
rack deads(1x10) 315x10
back ext(1 1/2=1)(2x10) 210x10x2
FRI...9-28 SHOULDERS/TRI'S
seated side laterals(2x10) 30x10x2
ss with
wg upright row(2x10) 95x10 95x7 (F&CK)
milt press(1 1/2=1)(2x10) 135x10x2
schrug(1 1/2=1)(2x10) 205x10x2
db schrug drops(1x10x8) 80x10 70x8
seated rope ext(2x10) 72x10x2
ss with
skulls(2x10) 120x10 140x9+1
cg bench(1 1/2=1)(2x10) 155x10 155x7
pushdowns drops(1x10,8,6) 85x10 75x8 65x6
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Post by Hoopie on Oct 11, 2007 22:40:20 GMT -5
WEEK 4 POWER WEEK
SUN...9-30 LEGS
squats(3x6) 350x6x2 365x6
unilateral leg press(3x6) 230x6 240x6 250x6
leg ext(2x6) 170x6 180x6
lying leg curls(3x6) 170x6x3
sldl(2x6) 245x6x2
unilateral leg curl(2x6) 80x6 95x6(OUCH)
unilateral calf press(3x6) 80x6 90x6 100x6
calf ext(2x6) 320x6x2
TUE...10-2 CHEST/BI'S/FOREARMS
bench(3x6) 295x6x3
incline bench(3x6) 215x6x3
flat db fly(2x6) 90x6x2
back braced bb curl(2x6) 95x6x2
preachers(2x6) 130x6x2
incline db curl(2x6) 50x6x2
WED..10-3 BACK DAY
weighted wg pull ups(3x6) 45x6x3
rg bent rows(3x6) 185x6x3
db row(2x6) 90x6 100x6
deads(2x6) 345x6 360x6
good mornings(2x6) 105x6x2
THUR..10-4 SHOULDERS/TRI'S
milt press(3x6) 205x6 210x6 220x6
wg upright row(2x6) 105x6 110x6
bent laterals(2x6) 50x6x2
bb schrug(2x6) 275x6x2
cg bench(2x6) 225x6 245x6
skulls(2x6) 170x6,5
db overhead ext(2x6) 50x6 55x6
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Post by Hoopie on Oct 11, 2007 22:56:25 GMT -5
WEEK 5 REP RANGE WEEK
TUE...10-9 LEGS
leg ext(3x15,12,8) 130x15 140x12 155x8
bb lunges(3x15,12,8) 95x15 115x12 135x8
single/double leg press(2x15,12) 130x15 150x12
sldl(3x15,12,8) 185x15 205x12 225x8
lying leg curls(2x12,8) 100x12 110x8
unilateral calf press(3x15,12,8) 90x15 100x12 110x8
unilateral calf ext(3x15,12,8) 130x15 150x12 170x8
WED...10-10 CHEST/BI'S/FOREARMS
incline db press(3x15,12,8) 80x15,12,6
decline db press(3x15,12,8) 50x15,12 55,8
flat cable fly(2x12,8) 47x10,8 (missed #'s)
preachers(2x12,8) 80x12 100x7
incline db curl(2x15,12) 30x15 35x9 (missed again)
bb wrist curls(2x15,12) 80x15,12
cable rev. wrist curls(2x12,8) 22x12,8
THURS...10-10 BACK DAY (not a good day)
cg pulldowns(3x15,12,8) 170x15 180x12 195x8
head braced wg bent rows(3x15,12,8) 115x15 135x12 145x7
seated rows(2x12,8) 175x12 195x8
good mornings(3x15,12,8) 95x15 105x12 115x8
back ext(2x15,12) 190x15 210x12
All caught up going into Fridays workout...My back workout just didnt seem like it was on today.
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Post by Hoopie on Oct 11, 2007 22:58:54 GMT -5
This is going to be AWESOME! Hey Hoops...did you get the new Ironman yet? You should throw in 2-3 weeks of FD/FS training into that protocol. Didnt get the issue buddy. So i am not up to speed on it. |
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Post by Hoopie on Oct 11, 2007 22:59:37 GMT -5
Damn good numbers Hops.........no wonder you got so damn huge!! When I saw Hoops in Harrisburgh,I felt like a small child.......he was big!! Thanks Tim! Trying hard buddy! |
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Post by hossjob on Oct 12, 2007 13:55:12 GMT -5
Well go buy it you damned POLE CAT (oh wait, that's me!) hahaha - I'ma bit jovial right now. In an hour I will hate y ou and everyone else that is not on a contest diet because I'll be doing an hour of cardio...hahaha lOVE YA HOOPS!
Hey, I'll photo copy it and mail it to you, cuz you are you! How's that sound? PM me your addy!
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Post by RUBICON19 on Oct 12, 2007 14:05:00 GMT -5
Looking great HOOPSTER!!!!
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Post by Hoopie on Oct 15, 2007 13:37:33 GMT -5
ADVANCED SHOCK WEEK 6
MONDAY 10-14-07 LEGS
TRI SET
unilateral leg press 200x10x2
leg press feet together 300x10x2
leg ext 140x10x2
squat(1/4 step concentric holds for 3 seconds each) 185x8 185x6
*first time i ever did concentric hold steps and i literally collapsed on my sixth rep with 185. this was freaking painfull and shocking to me. These made me feel ike a weakling.*
unilateral leg ext. drops 70x12 60x10 50x8
*oh sh*t i damn near puked*
sldl 235x10
ss with
lying leg curls 100x10
lying leg curls(1/4 step eccentric 3 sec holds) 80x8 80x6 80x2
*all i got to say is HOLY HELL DID THAT HURT*
unilateral leg curl drops 40x10 35x8 30x6
*hams where fried and hurting like hell*
calf press 250x12
ss with
calf ext 250x12
unilateral calf press(1/4 step concentric 3 sec. holds) 50x8x2
My freaking legs where shaking so bad i could hardly walk. Had to lay on the floor and recoperate from this workout. Freaking sadistic and i loved it. The only rest i took was enough to get my breathing and heart rate under control as stated in the program....
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Post by Intensity on Oct 15, 2007 14:08:46 GMT -5
That's really hardcore Steve, keep going!!!
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