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Post by mrky03 on Sept 22, 2006 19:57:44 GMT -5
Awesome Hoss! You've definitely inspired me! But you have impressed me every since I've been following your journals! Props!
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Post by hossjob on Sept 25, 2006 21:28:33 GMT -5
Rev Grip Lat Pull Down - 140/15, 160/11, 170/6 Drop 150/2 WG Bent Smith Row to Chest - 135/15, 155/11, 165/9 Seated Row w/ Rope (3 Second Contraction SQUEEZE) - 90/12, 100/9 Str Arm Pull Down - 50/18, 70/14 Rack Dead - 315/15, 345/12, 375/8
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Post by hossjob on Sept 26, 2006 18:47:29 GMT -5
High Inc DB Press - 75/15, 85/10, 90/8 Smith Bench to Clavicles - 135/15, 155/11, 175/7 Dips - + 20/12, + 30/9 Flat Bench Cable Cross - 30/19, 40/13 DC Chest Stretch - 35#/30 Seconds
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Post by mrky03 on Sept 26, 2006 19:18:37 GMT -5
Stay focused Kyle, lookin good!
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Post by Tim Wescott on Sept 26, 2006 19:39:47 GMT -5
Nice one bro.................I like those benches to the neck,I`ve been recommending them to people for years now!! Train hard..........as usual!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by Hoopie on Sept 28, 2006 2:16:36 GMT -5
Feeling your pain buddy with those low carbs! You're still throwing around some damn good weight for the low carbs. Impressive and inspireing my friend! Coming up on 4 weeks buddy time to kick it up another gear or try like hell at least....Rock/lift on Hoss!!!!
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Post by hossjob on Sept 28, 2006 18:42:34 GMT -5
Legs
Leg Ext - 60/20, 80/14 Smith Front Squat - 155/15, 185/12, 225/8 Close Stance Leg Press - 500/14, 550/12, 600/9 DB Bench Step Up - 45/12, 60/6 DC Stretch
Standing 1-Leg Leg Curl - 35/20, 50/15 Lying Leg Curl - 70/15, 90/11, 100/8 SLDL - 135/12, 155/9 (slow and PAINFUL) Seated Calf - 40/20, 60/15 Calf Raise - 120/15, 130/12, 140/9
One word BRUTAL!
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Post by mrky03 on Sept 28, 2006 18:57:16 GMT -5
Good intensity Kyle! That does look BRUTAL!
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Post by Tim Wescott on Sept 28, 2006 21:14:48 GMT -5
Another great leg day Hoss!!
How ya` looking right now?
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Post by hossjob on Sept 29, 2006 8:20:22 GMT -5
Tim, I'm not looking too bad. I'm much bigger and thicker than last year, but I'm not quite as tight as I'd like to be. I've decided to do another show 2 weeks after the mash to see where I can get my conditioning. You can see my abs fully and you can see all my intercostals and serratus. My love handles have nto totally subsided and my low back isn't where I want it. My legs also are not where they need to be. However, vascularity is up and I am starting to get striated in the chest & shoulders. My biceps are already leaner than they were the last time I competed. I was looking at pics from my first show (2004) and I just hope I can get that tight again in the oblique area. I was STRIATED in the obliques. I mean I was chizled there. Last year (2005) I was tighter all over. I've noticed this time I'm tightening up faster in some places and it's going slower in others.
If ya can Tim, pm me your email and I'll send ya some pics Saturday.
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Post by mrky03 on Sept 29, 2006 19:16:47 GMT -5
Sounds like you're about there Kyle. I know where you're coming from, it seems were always trying to exceed our previous best! Thats the real challenge in this sport and thats what keeps us striving for more!
My legs are always the last thing to come in, they started to get real striated this last week.
Can't wait to meet you at the Natural Northern!
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Post by hossjob on Oct 10, 2006 6:11:11 GMT -5
Haven't even updated this thing since we hit October. That's bad. Prep is going well. I'm dialing in STILL! Haha. Cardio is becoming a bit*h and I HATE her, but it's a necissary evil. The "tired" syndrome has set in and I try to tackle every day with the best possible attitude. That usually works well. I have been drinking coffee mid morning to keep me alert. Life has been real hectic and has been keepign this whole process a challenge. Just over 2 weeks now though so backing down.
I've noticed this time, that I've dialed in tighter in some places, but my skin around my abs seems to be looser. I'm EXTREMELY lean there, but it's just not "tight/Shrinkwrapped" like it got last time. Hopefully that changes in the next week or so...
Monday - Oct 9 - BACK
Rev Grip BB Row - 245/6, 245/6, 265/5 (cheated on last 1 to get it up) Wide Grip Seated Cab le Row - 110/15, 130/12, 150/9 (little jerk to get 9th - other than that real hard concentration on the SQUEEEEEEEZE!) Straight Arm Pull Down SS w/ Close Grip Pull Down - 60/10 - 130/10, 70/9 - 160/4 Drop 130/4 Rack Deads - 315/12, 355/9, 395/5 Back Ext - +25/12 Drop BW/8
CASHED! Hit the tanning bed for a nice lil nap!
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Post by mrky03 on Oct 10, 2006 14:47:22 GMT -5
It all looks good Kyle! I think you're abs will come in, I have the same problem. You could just be holding a little water right now. Mine usually tighten right up when I drop my water weight. I know what you're saying, its that shrink wrapped look that we're after!
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Post by hossjob on Oct 10, 2006 21:05:52 GMT -5
Thanks Joel - hey, you gonna come up and do the Mash w/ us?
Tuesday - Chest/Abs
Okay, first I must say that today was a BIG struggle. I made it through the day fine. My conference period is last period and I was so tired and mentally drained that I could barely prep for today. First of all, I was supposed to have a guest speaker today for health and he didn't show up. That really puts a wrench in your weekly plans! So that kind of drained me - thinking quick on the spot. Then I was having computer problems so what I was going to do today was shot so after school I went home to lay down just for 15 minutes. BIG BIG mistake. I had NO energy in the gym, but you know what I STILL kicked ASS cuz that's how I ROLL! HAHAHA!
DB Bench - 115/6, 115/6, 115/5 - oh yeah, 4 second negatives too! Inc Smith Press - 225/9, 205/11, 185/10 Rest Pause + 3 Cable Cross SS w/ Dips - 40/10 - 15, 50/10 - 13 Abs - I won't bore you with these!
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Post by chanman83 on Oct 10, 2006 22:14:01 GMT -5
SOLID BRO!! SOLID!! trust me, everyday my co workers as how I do it. I just smile and go, just chuggin along.. just chuggin along!
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Post by mrky03 on Oct 11, 2006 14:15:41 GMT -5
Awesome Kyle! You're almost there man, keep up the intensity!
I'm not gonna compete again just yet, gotta get back in the gym next week and start fixing the things that need bringing up! I've pretty much decided to go with P/RR/S training.
Do you stick with the original workout plan or do you mix it up some?
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Post by RUBICON19 on Oct 11, 2006 19:20:32 GMT -5
Hang in there Kyle
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Post by hossjob on Oct 13, 2006 18:57:13 GMT -5
Thursday Legs
Smith Squat - 365/5, 365/5, 365/4 Leg Press - 500/20, 590/15, 700/11 1-Leg Leg Ext Drop - 55/10 Drop, 45/5, 55/8 Drop 45/5 (I hated walkign at this point) Leg Curls - 110/6, 130/5, 130/5 Weighted Hypers - +10/15, +25/12, +35/9 1-Leg Leg Curl - 45/10 Drop 35/6 Seated Calf - 70/15, 90/12, 110/9 Toe Press w/ 3 Second Eccentric Stretches - 350/8
Friday Shoulders DB SHoulder PRess (w/ 4 sec negatives) - 85/6, 95/4 (HARRRRRD) Bent Cable Lateral Raise - 20/15, 30/11 Lateral Raise - 35/10 + X reps, 40/9 + X Reps CG BB Upright Row - 125/6, 125/5 Behind Back Smith Shrug - 155/15, 175/12 DB Shrug - 115/10 Drop 100/8
Did someboday say food? hahaha J/J. Man, today at school, they had something like garlic bread or something and it smelled freaking AMAZING! Well, off to my extra lean beef and flaxseed oil...
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Post by mrky03 on Oct 14, 2006 10:08:56 GMT -5
Freakin amazing workouts Kyle! I know how hard it is to lift heavy while dieting hard!
What does your diet look like right now? Sounds like its pretty low carb.
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Post by hossjob on Oct 16, 2006 6:34:52 GMT -5
Joel, thanks alot. This week, actually, Eric told me to go about 1 rep short of failure. I actually hate when he says that because I dont know any other way than BALLS out training. Should be able to adjust though - with the low energy levels. haha
As far as my diet - yeah I'm low carb. On training days I'm at 65 grams. Off days - 40. We're really pounding the low carbs this time. More so than last. I dont think I was this low until the days we depleted last time. Must be old age setting in. J/J. The odd thing is I'm staying BIGGER and much MUCH fuller on this amount of carbs than last time!
Not gonna lie, looking forward to the Friday carb up! Thurs I think we're doing something a bit different, but I'll let ya know.
Stretch run. less than 2 weeks now. Back tonight. I'm off!
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