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Post by Hoopie on Aug 9, 2006 11:51:51 GMT -5
Heavy and intense.........way to go Hoops!! #arockon6ha# Thanks BOSS!! Feeling better about this week.
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Post by mrky03 on Aug 9, 2006 16:56:24 GMT -5
Way to go Hoops!
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Post by RUBICON19 on Aug 9, 2006 20:16:22 GMT -5
12 WEEKS!!!
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Post by Hoopie on Aug 9, 2006 21:47:02 GMT -5
Rubes Joel Thanks guys! Can anyone say nervous and im still 11 weeks out.
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Post by Hoopie on Aug 9, 2006 21:53:28 GMT -5
Mondays Meals....
11:15am co*ktail e/c/y stack 8 egg whites 28/2.72/0 2/3c oats 0/36/4
12:30pm(pre w/o) co*ktail 2 scoops sp 250 0/16/0
3:30-4:00pm(post w/o) co*ktail 2 whey 48/8/2 1c white rice 0/45/0
5:40pm e/c/y stack 5oz toploin strip steak 40/0/13.3 gr. beans squash/red onion/garlic 2tsp olive oil 0/0/5?
7:30pm 8 liquid egg whites 40/0/0/
9:40pm 8 liquis whites 40/0/0 co*ktail before bed
totals 196/108/25 cals 1600
*totals may be a little lower than actual. i will add some at the end of the evening just incase i may have miscalculated some where***
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Post by Hoopie on Aug 9, 2006 22:00:06 GMT -5
Tuesaday meals....
11:45am co*ktail 7 whites 24.5/2.4/0 2/3c oats 0/36/4 1/3c s/f syrup 0/9.33/0 1 whey 24/4/1
4pm 2 whey 48/8/2 1c white rice 0/45/0 co*ktail e/c/y stack
5:40pm 5oz chx brst 40/0/.75 2oz wheat pasta 0/38/1 squash/onion/mushroom sauted in 0cal pam 0/2?/0
7:40pm 1 Dymatize Elite whey 22/2.5/1.5 3oz chx brst 24/0/.5 squash/onion/mushroom 0/2?/0
11:30pm 4 liquid whites 20/0/0 3 egg whites 10.5/1/0
totals 213/148/11 cals 1700
**totals may be lower than actual***
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Post by Hoopie on Aug 9, 2006 22:06:40 GMT -5
wednesdays meals...8-9-06
Noon co*ktail e/c/y stack 10 whites 35/3.5/0 1/2c oats 0/27/3
2pm ultimate nutrition horespower 1 1/2 scoops whey 36/6/1.5 14 almonds 0/3/7
4pm 1 can tuna 32/0/1.5 2 slices lite wheat 0/16/0
6:15pm co*ktail e/c/y stack 5.5oz chx 44/0/1 baked green beans squash/zuch./onion/garlic with olive oil 0/0/4?
8:30pm 5oz. chx 40/0/.75 14 almonds 0/3/7
10:40pm e/c/y stack 4oz chx 32/0/.5 rest of veggie mix(god i love this dish)
totals 219/63/29 cals 1500
**totals may be lower than actual***
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Post by Hoopie on Aug 10, 2006 16:18:09 GMT -5
Thursday 8-10-06 PRE W/O CARDIO
TREADMILL %/MPH/TIME 10/3.6/17 10/3.8/8 10/4.0/5 4/3.0/5(350 cals burned)
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Post by Hoopie on Aug 10, 2006 16:22:01 GMT -5
Thursday 8-10-06 BACK ATTACK
Rack Deads 225x4 315x6 405x6 435x1
BB Rows 205x6x3
WG Chins 35x6 60x6x2
V-Bar Pulldowns 200x6 210x6 220x6
Seated Rows 200x6 210x6
POST EXHAUSTION SUPER SETS
DB Rows 75x20 80x15 85x12 90x10 80xfailure(14) *Done lying long ways on bench* SS WITH WG Front Pulldowns 150x10x2 160x10x2
Freaking back was fried. Lats felt and looked swollen! Loved it! Legs tomorrow.
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Post by mrky03 on Aug 10, 2006 16:51:27 GMT -5
Holy cow!! Nice weights Hoopie! I can't wait to see the shape you're gonna be in!
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Post by Hoopie on Aug 10, 2006 20:48:18 GMT -5
Thanks Joel! A much better power week this week compared to last week.
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Post by RUBICON19 on Aug 10, 2006 20:56:58 GMT -5
Thanks Joel! A much better power week this week compared to last week. Knew you would make up for it...... NICE!
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Post by Hoopie on Aug 10, 2006 20:59:48 GMT -5
Thanks Rubes! Like i said i came a this week with revenge..
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Post by Hoopie on Aug 10, 2006 22:28:29 GMT -5
Thursdays Meals
12:40am 4oz chx 32/0/.5 grn. beans s/f jello
4:10am 4.5oz chx 36/0/.75 s/f jello
12-1pm co*ktail cardio labrada lean body bar 30/35/13 2 sc. sp 250 0/16/0
4:30-5pm(popst w/o) co*ktail e/c/y stack 2 whey 48/8/2 1c white rice 0/45/0
7:10pm 10 egg whites 35/3.5/0 1c oats 0/54/6 1 oaty peanutbutter cookie 0/11/4
9:30pm e/c/y stack 5.5oz chx 44/0/1 grn beans
totals 230/173/28 cals 2000 *burned 350 with cardio*
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Post by chanman83 on Aug 11, 2006 11:23:19 GMT -5
Very nice steve, keep up the great work!
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Post by RUBICON19 on Aug 11, 2006 20:43:00 GMT -5
HOOP's, you are focused man. Nice work on all counts. Diet, cardio, training!!!! Cant wait..
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Post by Hoopie on Aug 13, 2006 10:04:56 GMT -5
Chan Rubes Thanks Fellas! Felt like I had a better week this week with power week..
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Post by Hoopie on Aug 13, 2006 10:11:02 GMT -5
Saturday 8-13-06 Legs
Squats 225x6 275x6 315x2(felt some pain in my neck with the bar so i stopped squats for today)
Leg Press 500x6 680x6 730x4(this felt great)
Single Leg Ext 80x6 90x6(15 second static last rep each set)
Lying Leg Curls 80x6 90x6 100x6
Stiff Deads 300x6x2
Good leg w/o except squats. I dont know something just wasnt right with them and my gut was telling me dont go any further stop and rack it and walk away, not to risk injury. My neck was sore all day saturday after that and this morning its stiff a little. So i dont know what happened...
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Post by mrky03 on Aug 13, 2006 15:34:01 GMT -5
Good call Hoopie, I sometimes have to do the same thing. Its better to stop and fight another day than to risk injury!
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Post by Hoopie on Aug 13, 2006 20:45:31 GMT -5
I couldnt agree more with the risking nijury Joel! To close to stage time to screw myself up.
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