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Post by RUBICON19 on Aug 25, 2006 23:42:29 GMT -5
Nice work Hoop's..... Have fun doing legs Sat.
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Post by mrky03 on Aug 26, 2006 11:38:51 GMT -5
Good one hoopster!!! We're all gonna rock in october!!!! #arockon6ha#
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Post by Hoopie on Aug 26, 2006 13:26:41 GMT -5
Saturday 8-26-06 LEGS
Leg Ext 150x8x2
Hacks 250x10 270x10 300x10
Single Press 250x15 270x15 300x15
Sing. Leg Curl 60x10x2
Sing. leg calf press 120x10x2 ss with seated calf raise 90x12x2
Not a great leg w/o but not a bad one either. Legs felt good when i was done..
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Post by Hoopie on Aug 26, 2006 13:27:28 GMT -5
Good one hoopster!!! We're all gonna rock in october!!!! #arockon6ha# You know it buddy!!! We're you gong to be at in Oct?
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Post by Hoopie on Aug 27, 2006 21:41:42 GMT -5
For the next 2 weeks this is what my w/o's will look like. Or shoule i say this is what i will be following.. Wish me luck!
Mon.- Quads & Calves:
Quads: Squats- 135-15 185-12 3 x 20 with 225 pounds (ass to the grass)
Leg Press- 2plates a side-50 reps 3plates a side-40 reps 4plates a side-30 reps 5plates a side-20 reps 2plates a side-10 reps(again,use weights that barely allow you to get these reps)
Leg Ext.-3 x 12-15 (30 second rest periods even if you have to go very light)
Dumbell Lunges-3 x 12 (constant weight,one leg at a time until all 3 sets are done.
Calves; 12 total sets,your choice of exercises but pyramid up in weight while dropping reps......do 6 sets of two exercises
Tues.-Chest & Abs: Chest: Dumbell Inclines: warmup for easy 12 reps then 8, 5-6, 8,10-12 (use weight that allows this rep scheme..pyramid up to 5-6 then back down)
Benches: 3 x failure with 185 (don`t go over 20 reps which will more than likely be impossible at this point...rest 2 minutes ONLY between each set)
Flyes: 3 x 10-12 (hold each rep in bottom position for 1-2 seconds)
Abs: 8 sets ,your choice but do 2 Giant-Sets to failure
Wed.-Back & Traps: Dumbell Pullovers: 20 15 12 10 (pyramid up drop reps...go heavy and work hard on these and get a good stretch
Barbell Rows: 4 x 15,12,10,8 (head braced,pyramid up)
SUPER-SET: V-Bar Pulldowns-2 x 10-12 Cable Rows-2 x 10-12
Dumbell Shrugs: 3 x 15-20
Thurs.-Hams, Delts,Abs: Hamstrings: Stiff-Legged Deads-4 x 15,10,8,20 Lying Leg Curls-3 x 12 Constant weight,30 seconds between sets,finish with 8 half reps at the end of each set Seated Leg Curls-same as lying Leg Curls
Delts:
Tri-Set: DB Front Raise Laterals Bent-Over Laterals
Do 3 sets each Tri-Set fashion,constant weight,1 minute rest between Tri-Sets
Bradford Press-3 x failure with 100 pounds
Fri.-Arms:
BB Curls-3 x 8-12 Seated Alternate DB Curls-2 x 10
Pressdowns- 30,15,12,8-10,20
Skullcrushers-3 x 12,10,8
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Post by Tim Wescott on Aug 28, 2006 4:51:21 GMT -5
That workout looks like something that only a genious could put together!!! ;D
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Post by Hoopie on Aug 28, 2006 12:01:12 GMT -5
That workout looks like something that only a genious could put together!!! ;D Yeah a lunatic genious....LOL ;D
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Post by RUBICON19 on Aug 28, 2006 12:19:46 GMT -5
That workout looks like something that only a genious could put together!!! ;D Yeah a lunatic genious....LOL ;D An Elderly lunatic geniuos even.... #sprintingsmiley7rh#
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Post by mrky03 on Aug 28, 2006 17:47:54 GMT -5
Humm, looks strangely familiar!
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Post by TNA on Aug 28, 2006 19:01:58 GMT -5
Sick workout Hoops. Absolutely sick!!!....yet very inspiring!
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Post by Tim Wescott on Aug 28, 2006 19:35:18 GMT -5
Thanks guys.........those are the nicest names I`ve been called all day!! LOL #oldmansmiley9lq#
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Post by Hoopie on Aug 28, 2006 20:38:16 GMT -5
TORCHER WEEK ONE Monday 8-28-06 Chest & Abs(supposed to be legs but i had just did them saturday so boss dude spared me a few days) Incline DB Press wux12 90x8 100x6 100x8 95x10 85x12 Bench 185x16,16,14(these were my failure reps) Flyes 60x10 55x12 55x10(1-2 sec hold at stretch and OH DAMN my chest was fried come the 3rd set) ABS Incline Rev leg curl 4xfailure ss with kneeling rope crunch 145x4xfailure Oh the pain the torcher the love oh the feeling..Oh hell who am i kidding!! THAT WAS FREAKING AWESOME W/O!! I LOVED IT!! OH YEAH BABY GIVE ME MORE, I WANT MORE!!!!
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Post by Hoopie on Aug 28, 2006 20:46:39 GMT -5
Here are my measurements as of today CHEST 40 1/2 ARMS 15 1/2 WAIST 31 1/4 QUADS 20 3/4 CALVES 14 1/4 WEIGHT HOLDING STAEDY AT 160!! Hmmm hasnt budged in a couple weeks..
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Post by Tim Wescott on Aug 28, 2006 21:12:56 GMT -5
Damn good inclines Hoops.....how`d ya` like the workout?
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Post by Hoopie on Aug 28, 2006 21:15:25 GMT -5
Damn good inclines Hoops.....how`d ya` like the workout? FREAKING AWESOME BOSS!!! MY CHEST WAS FRIED COME TIME TO DO FLYES!! WHAT A PUMP I HAD!!!
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Post by Hoopie on Aug 29, 2006 14:14:58 GMT -5
Tuesday 8-29-06 BACK & TRAP HELL
DB Pullovers 85x20 90x15 95x12 100x10
BB Rows 95x15 115x12 125x10 135x10(head resting on incline with 2-3 sec. hols each rep)
V-Bar Pulldowns 180x10x2 ss with Seated Rows 150x10x2
DB Schrugs 70x20 75x15,20
Cardio 380 cals burned
Oh sh*t was my upper back fried!!! God i felt so weak with seated rows. they were tuff..Great w/o!!! Legs tomorrow...
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Post by RUBICON19 on Aug 29, 2006 14:24:16 GMT -5
Great stuff HOOP's... Stay the course.....
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Post by mrky03 on Aug 29, 2006 17:15:29 GMT -5
Totally awesome Hoopie! You're gonna be ripped!
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Post by Hoopie on Aug 29, 2006 20:59:27 GMT -5
Joel Rubes thanks guys! The w/o was brutal however i have a feeling that tomorrows leg w/o is going to be worse
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Post by Tim Wescott on Aug 30, 2006 11:31:30 GMT -5
Glad you like it so far Steve............damn good poundages on the back training!!
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