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Post by Hoopie on May 17, 2006 21:53:39 GMT -5
Well I have decided to post my w/o's here as i do at BM.com. I will also be posting my intake totals for the day and my body weight weekly. Masterschamp(MC) has helped me out to this point and is still helping me reach NEW heights. I have plans for the future that i will announce later on when i feel the time is right. So here it is folks..............
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Post by Hoopie on May 17, 2006 21:56:03 GMT -5
REP RANGE WEEK
Monday 5-15-06 Chest & Shoulders
Incline DB Press 90x8x3
Bench 245x10 250x10x2
Wide Flies 50x12 55x12
Milt Press 155x8x2(2nd set hard 8 reps)
Bent Laterals 30x10 35x10x2
Cable Side Laterals 40x12x2
Bb/BB Schrugs 10x14x2(5 sec. hold at top of contraction)
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Post by Hoopie on May 17, 2006 21:59:31 GMT -5
Mondays Intake Totals:
6 Meals:
Protein 301 Carbs 45(not happy with this wanted 30) Fat 85
Cals 2149
Split 56/8/36
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Post by Hoopie on May 17, 2006 22:00:12 GMT -5
tuesday's Intake Totals:
8 Meals:
Protein 332 Carbs 32 Fat 67
Cals 2059
Split 65/6/29
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Post by Hoopie on May 17, 2006 22:01:31 GMT -5
Wednesday 5-17-06 BACK ATTACK
Full Deads 135x6 225x6 315x6 350x4,3
Bent Rows 135x8 145x6,6 155x6,6 (head resting on lowest point of incline bench putting me at a little lower than 45 degree angle. Slow pulls and trying to hold at the top)
WG Lats 170x6 180x6 190x6,6
RG Lats 250x6x3
Seated Rows 190x6x2
Hyper Ext 35x10x3
Abs Rev. Crunch 47,55x10 62x6, drop 55x6, drop 47x6 Rope Crunches 145x10x2, 145x10, drop 138x10
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Post by Hoopie on May 17, 2006 22:27:35 GMT -5
Wednesday's Intake Totals:
8 Meals:
Protein 323 Carbs 49 Fat 62
Cals 2046
Split 63/10/27
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Post by Hoopie on May 18, 2006 21:05:04 GMT -5
Thursday 5-18-06 ARMS
Incline Alt DB Curl 40x8 45x8 45x8, drop 35x8
Cable Curl 155x10 155x10, drop 145x6
Copncen Curl 45x12x2
Dips 125x8x3
Pushdowns 140x10 150x10, drop 130x5, drop 120x4
2 Handed Overhead Ext 110x15 110x15, drop 90x8
ABS & Cardio
Hanging Leg Raise bwx20x2 Lying Leg Raise 15x2
Treadmill 3 min 7%incline@ 3mph 15 min 10%incline@3.7mph 3min 1%incline @3.5mph
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Post by RUBICON19 on May 18, 2006 21:37:45 GMT -5
Looking good bro..
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Post by Hoopie on May 18, 2006 22:32:39 GMT -5
Thanks Rubes! I'm trying like hell to reach my goal/goals!
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Post by Hoopie on May 18, 2006 22:33:00 GMT -5
Thursdays Intake Totals:
7 Meals: Protein 287 Carbs 124 Fat 58
Cals 2166
Split 53/23/24
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Post by RUBICON19 on May 19, 2006 8:18:54 GMT -5
Thanks Rubes! I'm trying like hell to reach my goal/goals! If you are trying like hell, than consider yourself there.
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Post by Hoopie on May 19, 2006 10:06:11 GMT -5
Thanks Rubes! I'm trying like hell to reach my goal/goals! If you are trying like hell, than consider yourself there. I'm still short of my goal and i wont be happy till i reach that. Thanks though bro the props help a ton with my motivation..
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Post by Intensity on May 19, 2006 13:26:43 GMT -5
Great discipline Hoopies!!Looking very good!
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Post by Hoopie on May 19, 2006 13:39:58 GMT -5
Great discipline Hoopies!!Looking very good! Thanks a Ton big man! Now if i could judt get my abs the rest of the way in..
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Post by RUBICON19 on May 19, 2006 13:47:08 GMT -5
If you are trying like hell, than consider yourself there. I'm still short of my goal and i wont be happy till i reach that. Thanks though bro the props help a ton with my motivation.. Let me rephrase that. What I meant was with that mentality you ARE going to get there. NO DOUBT!!!!!
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Post by Hoopie on May 19, 2006 17:38:52 GMT -5
Friday 5-19-06 LEGS
Leg Ext 150x8 150x8, drop 140x8, drop 120x8
Hacks 260x10x3
Single Leg Press 300x15x2 320x15
Leg Curls 90x8 90x8, drop 70x5
Stiff Deads 275x10x2
Single Leg Curls 60x10 60x10, drop 40x10
Seated Calves 140x10x2
Legs hateing me after this one.
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Post by RUBICON19 on May 19, 2006 20:12:12 GMT -5
NICE!!! You planning on doing a show anytime?
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Post by Hoopie on May 21, 2006 10:03:01 GMT -5
Saturday's Back Session 2 5-20-06
CG Chins 55x8x2
WG T-Bar 145x10 145x10, drop 115x10
Rev. Grip(RG) Lats 275x12 275x12, drop 250x5
One Arm Seated Rows 70x14 70x14, drop 50x14
Pullovers 100x16 110x12
ABS Hang Raise bwx20x2 Rope Crunch 155x20x2
Did one arm seated rows in place of bent over one arm rows just for a change up. Seemed to have a better feel in my upper back with these. May do these for a while...
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Post by Hoopie on May 21, 2006 10:07:43 GMT -5
Saturdays Intake Totals:
6 Meals:
Protein 281 Carbs 112 Fat 25
Cals 1797
Split 63/25/12
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Post by Hoopie on May 21, 2006 23:32:29 GMT -5
Sundays Intake Totals:
6 Meals: Protein 300 Carbs 61 Fat 39
Cals 1795
Split 66/13/19
Cardio today-->Treadmill 35 min @ 6mph 3 min @ 3mph-->440 cals burned
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