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Post by Hoopie on Dec 4, 2007 0:19:35 GMT -5
Monday 12-3-07 CARDIO and ABS
25 minutes elipticle
protein 170 carbs 150 fat 56
1800 cals
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Post by masterschamp on Dec 5, 2007 9:49:53 GMT -5
Tried to back today with no success! Just TOO much pain in my right shoulder. Cant even lift my arm above my shoulder. So i am off from the gym until the first monday in December. Cardio 20 minutes today Smart move, Hoops....you got the time. Keith
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Post by Hoopie on Dec 5, 2007 22:15:58 GMT -5
12-4-07 Totals
170/70/70 1700 cals
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Post by Hoopie on Dec 5, 2007 22:20:02 GMT -5
POWER WEEK 4
MONDAY 12-4-07 LEGS
*1ST DAY BACK AFTER A WEEK AND HALF OFF. DIDNT PUSH TO HARD*
squat 315x6x3
single leg press 210x6x3
leg ext 150x6x3
lying leg curls 130x6x3
sldl 225x6x2
single leg curls 60x6x2
single calf press 80x6x3
calf ext 300x6x2
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Post by Hoopie on Dec 5, 2007 22:23:31 GMT -5
TUESDAY 12-5-07 CHEST/BI'S/FOREARMS
bench 250x6x3
incline bench 205x6x2 225x6
seated cybex bench 150x6x2 *supposed to do flat bench flies but its just too much pain in my shoulder with that type of movement*
bb curls 80x6 90x6 100x6
preachers 100x6 110x6 120x6
incline db curls 40x6x2
bb wrist curls 130x6x2
rev. bb wrist curls 40x6x2
cardio 25 minutes treadmill 270 cals
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Post by Hoopie on Dec 6, 2007 15:01:08 GMT -5
Thursday 12-6-07 BACK
weighted wg pull-ups bwx6x3 (easy but worried about shoulder still)
rg bent rows 135x6 185x6x2
seated 1 arms rows 110x6 130x6
deads 315x6x2 *after my first warm up set both of my glutes cramped up on me making this a hard and painfull set.*
good mornings 115x6x2
Damn glutes hurt so bad that walking is a chore.
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Post by Roger on Dec 6, 2007 15:59:41 GMT -5
Traing smart Hoopie, That is the best plan
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Post by Tim Wescott on Dec 6, 2007 17:48:20 GMT -5
Good workouts Steve!!
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Post by Hoopie on Dec 6, 2007 21:29:52 GMT -5
Thanks Tim...Having a hell of a time getting all my carbs in. Cant eat that much i get stuffed
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Post by Hoopie on Dec 6, 2007 21:30:24 GMT -5
Traing smart Hoopie, That is the best plan you're right there but its killing me not being able to go balls to the wall....
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Post by Hoopie on Dec 6, 2007 23:12:33 GMT -5
Thursdays totals
210/75/75 1800 cals
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Post by masterschamp on Dec 7, 2007 9:15:37 GMT -5
Thanks Tim...Having a hell of a time getting all my carbs in. Cant eat that much i get stuffed Find the closest Golden Corral! Keith
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Post by Tim Wescott on Dec 7, 2007 16:58:43 GMT -5
Hoops we`ll adjust carbs this Monday bro!
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Post by EBA84 on Dec 8, 2007 9:25:47 GMT -5
Thanks Tim...Having a hell of a time getting all my carbs in. Cant eat that much i get stuffed Find the closest Golden Corral! Keith LOL. That will definitely work.
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Post by RUBICON19 on Dec 8, 2007 10:08:11 GMT -5
Thanks Tim...Having a hell of a time getting all my carbs in. Cant eat that much i get stuffed I hear ya there. Too many carbs make me look pregnant
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Post by Hoopie on Dec 9, 2007 20:54:23 GMT -5
Thanks Tim...Having a hell of a time getting all my carbs in. Cant eat that much i get stuffed I hear ya there. Too many carbs make me look pregnant You and me woth Rubes. I feel like i am going to bust..
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Post by Hoopie on Dec 9, 2007 23:27:24 GMT -5
Hoops we`ll adjust carbs this Monday bro! Hey Tim Wednesday ends the 2 round of the cycle you gave me. Lets wait till then to change it. See if i dropped any weight at that point...granted the 2 high days i just couldnt eat that much, i tried but damn was i stuffed...however got hungry quick though...
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Post by Hoopie on Dec 9, 2007 23:30:28 GMT -5
Fridays shoulder and tri workout
*took it real light and easy with my shoulders as i am still having problems with my right shoulder*
milt press 115x6 135x6 155x6
wg upright row 95x6x2(painfull with tis movement)
bent lateral 35x6 40x6
db schrug 225x6 245x6
cg bench 185x6x3
skulls 135x6 165x6
2 hand behind head db ext 70x6 90x6
Like i said took it easy. Pain with some movemments and not others...
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Post by Tim Wescott on Dec 10, 2007 6:31:19 GMT -5
Hoops we`ll adjust carbs this Monday bro! Hey Tim Wednesday ends the 2 round of the cycle you gave me. Lets wait till then to change it. See if i dropped any weight at that point...granted the 2 high days i just couldnt eat that much, i tried but damn was i stuffed...however got hungry quick though... Sounds good Steve.
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Post by Hoopie on Dec 11, 2007 21:49:04 GMT -5
ADVANCED POWER WEEK 4 (REPEATED)
Tuesday 12-11-07 LEGS
squat 385x6x3(PR for reps with this weight)
unilateral leg press 250x6x3
leg ext 180x6x2
lying leg curls 150x6x2 160x6
sldl 245x6x2
unilateral leg curls 70x6x2
unilateral calf press 90x6 100x6 110x6
seated calf ext 330x6x2
After hitting the squats like i did it really set the tone for this workout. Never before have i gotten that many reps with 385 let alone do it 3 times. i willl say this though, it was a freaking hard 6 reps but i didnt quit or give up on them. Solid feeeling in my legs with this workout.
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