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Post by Hoopie on Oct 22, 2007 13:34:13 GMT -5
ADVANCED POWER WEEK 7
MONDAY 10-22-07 LEGS
SQUAT (single reps to 8 with 15 second rest pause between reps) 385x1 385x1 385x1 385x1 385x1 355x1 355x1 355x1(set 1)
385x1 385x1 385x1 335x1 335x1 335x1 335x1 335x1(set2) *GOT BURIED ON 3 REP AS YOU CAN SEE*
UNILATERAL LEG PRESS(done same way as squats) 280x1x8 (set 1) 280x1x8(set 2)
BB LINGES 135x6x2
LYING LEG CURLS(done same way as squats) 130x1x8 140x1x8
UNILATERAL LEG CURLS(done same way as squats)(1x8) 70x1x3 60x1x5 *HAD TO DROP THE WEIGHT*
SLDL 185x6x2
UNILATERAL CLAF PRESS 110X6X3
SEATED CALF EXT 310X6 330X6
This was brutally painfull. The 15 second rest pause betwnne reps all the up to 8 reps was sickening. Thought i was going to pass out towards the upper end of the set.
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Post by Hoopie on Oct 23, 2007 21:19:39 GMT -5
TUESDAY 10-23-07CHEST/BI'S/FOREARMS
Workout completely sucked and isnt even worth putting up here.
NUFF SAID
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Post by Hoopie on Oct 26, 2007 13:36:01 GMT -5
FRIDAY 10-26-07 BACK
weighted wg pull ups(15 r/p per rep)(2x8)25x1x5 drop 15x1x3(set 1) 25x1x7.5(set 2-just couldnt pull up all the way on last rep)
rg bent bb row(15 sec r/p per rep)205x1x8 205x1x8
db row 80x6x2
rack deads(15 sec. r/p per rep) 365x1x4 drop 335x4(set 1 and pissed) 365x1x8(set 2)
good mornings 125x6x2
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Post by hossjob on Oct 26, 2007 15:44:08 GMT -5
Hey Hoops looking awesome.
Wasnted to appologize for not calling you back Saturday...my Grandma Broke her hip on the way down so after pre judge we were at teh hospital and after the finals we went to eat and I had a lot of friends and family and didn't want to be rude. Then on the way home, we had to take a bunch of people home cuz myparents stayed at the hospital w/ my grandma. By the time I told Troy, Eric, & Haubs what happened, I really didn't want to explain it anymore.
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Post by Hoopie on Oct 30, 2007 13:45:12 GMT -5
TUESDAY 10-30-07 CHEST/BI'S
incline db press 80x8 90x8
decline bench 205x10x2(still have problems mid sternum at the insertion point of the chest muscle and these just aggravate the hell out of it...PAIN)
flat cable fly 85x15 85x15(oh damn did this burn)
x-overs 55x20 45x33(ouch this burned even worse)
low cable curl 75x8x2
preachers 75x12 85x14(done real slow with each rep)
incline db curl 35x20(can anyone say ..OUCHY OUCHY!!)
lying cable curl 37x34 (ok it was official my bi's were toast)
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Post by hossjob on Oct 30, 2007 18:46:25 GMT -5
Steve, why are you doing declines? Especially if they are bothering your sternum?
BTW, Crazy awesome workout...looks like you are getting stronger again! We should do a powerlifting meet together!
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Post by Hoopie on Oct 30, 2007 20:43:39 GMT -5
Steve, why are you doing declines? Especially if they are bothering your sternum? BTW, Crazy awesome workout...looks like you are getting stronger again! We should do a powerlifting meet together! Because i'm too damn stuburn and hard headed to omit them... Been a long time since i did a power lifting meet.
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Post by EBA84 on Oct 30, 2007 22:39:43 GMT -5
Steve, why are you doing declines? Especially if they are bothering your sternum? BTW, Crazy awesome workout...looks like you are getting stronger again! We should do a powerlifting meet together! Because i'm too damn stuburn and hard headed to omit them... Been a long time since i did a power lifting meet. I hate declines. Haven't done them in years. Hurt more in a bad way then a good way. Dump them and do something else that is going to work better.
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Post by masterschamp on Oct 31, 2007 10:52:16 GMT -5
Hoops...try weighted dips instead.
Keith
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Post by Intensity on Oct 31, 2007 13:09:32 GMT -5
TUESDAY 10-30-07 CHEST/BI'S x-overs 55x20 45x33(ouch this burned even worse) 33 reps... I can imagine the feeling!!! It needs guts to endure the lactic acid!!!! incline db curl 35x20(can anyone say ..OUCHY OUCHY!!) OUCHY OUCHY!!!! ![:o](//storage.proboards.com/forum/images/smiley/shocked.png)
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Post by Hoopie on Oct 31, 2007 13:42:45 GMT -5
Hoops...try weighted dips instead. Keith I have the same problem doing those also....I think i am pretty much screwed..
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Post by Hoopie on Oct 31, 2007 13:43:21 GMT -5
WEDNESDAY 10-31-07 BACK
PULL UPS(5 sec. neg/rep) bwx8 bwx6(WOW MY LATS WERE SCREAMING WITH THESE)
SEATED ROWS(3 sec. hold/rep) 200x8x2
underhand grip bb row 95x20 95x24(someone call 911 for my lats have been assaulted)
partial rack deads 385x8 405x4(this just piises me off)
weighted hypers 35x10 45x15
good mornings 95x20
Thats all shw wrote folks. My back was blasted and fried........
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Post by RUBICON19 on Oct 31, 2007 13:47:03 GMT -5
Nice one Hoopster!
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Post by Tim Wescott on Oct 31, 2007 15:14:56 GMT -5
Big numbers Steve......getting strong as hell !
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Post by Hoopie on Oct 31, 2007 21:43:24 GMT -5
Rubes and Tim thanks for the props fellas!
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Post by intenceman on Oct 31, 2007 21:54:35 GMT -5
Good job bro! Keep it up!
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Post by Hoopie on Nov 1, 2007 17:55:07 GMT -5
THURSDAY 11-1-07 SHOULDERS/TRI'S
seated db press 70x8 80x8
Wide grip BB front raises 45x10x2
cable bent lateral 12x14 12x12(damn these made me feel weak)
unilateral db side laterals 20x20 10x40
db schrug 90x8 90x12
cg cable upright row 42x15 47x20
shulls 165x8x2
rev. grip bench 135x10 155x10
unilateral overhead db ext 35x15 35x20
db kickbacks 15x29
I think i've been inditeed for murder on muscle fibers today. The penalty is days of soreness and pain...
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Post by Tim Wescott on Nov 1, 2007 21:28:26 GMT -5
Nice workout Hoops....................to say I`m impressed,would be a big understatement.
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Post by Hoopie on Nov 1, 2007 21:29:48 GMT -5
Thanks Tim!
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Post by hossjob on Nov 1, 2007 21:35:49 GMT -5
I would agree with Keith on the dips, but if they bother you too...try standing high pulley cable cross over to hit the lower pecs.
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