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Post by Roger on Dec 20, 2007 12:04:50 GMT -5
Good one Hoop. Hard to train running on empty
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Post by fit on Dec 21, 2007 7:45:19 GMT -5
Good luck on the virus and get well. Workouts look like you're making the best of it, though!
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Post by Hoopie on Dec 22, 2007 12:22:48 GMT -5
Friday 12-21-07 BACK/TRI'S
cg pulldowns 180x15 190x12 215x8
head braced bb rows 115x15 125x12 135x8
seated 1 arm row 100x15 110x12
good mornings 115x15 125x12 155x8
back ext 210x15 220x12
skuls 125x15 135x12 155x8
rg bench 95x12 135x8*these gave me pain in my shoulder so i really went light*
overhead unilateral db ext 30x15 35x12*these also hurt so went light*
As i log this workout on saturday i feel that it wasnt a good workout. Ihave NO soreness in my back/lats. Thats how i gudge my workouts, if the muscle worked is sore the next day. An its not sore taody which really pisses me off.
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Post by Roger on Dec 22, 2007 12:44:29 GMT -5
You may not be sore Hoop, the numbers are still impressive!!!!
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Post by mrky03 on Dec 22, 2007 14:22:02 GMT -5
Keep it coming HOOPS!!!
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Post by Hoopie on Dec 24, 2007 13:16:19 GMT -5
SHOCK WEEK/CHRISTMAS WEEK
MONDAY 12-24-07 LEGS
unilateral leg press 210x10x2 ss with leg ext 170x10x2
squats(1/4 step concentric 3 sec. pauses) 195x6x2 *these are something else now let me tell ya*
unilateral leg ext(drops) 75x12 drop 65x10 drop 55x8
lunges(increase weight drop in reps/backwards drop set) 30x8 35x6
sldl 265x10 ss with lying leg curls 110x10
lying leg curls(1/4 step eccntric 3 sec. holds) 85x8x2
unilateral leg curls(drops) 55x8 drop 50x6
calf press 300x12
unilateral calf press(concentric 3 sec. holds) 50x8x2
GREAT workout. Its funny to watch folks stear at you when you're training legs..
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Post by beckie on Dec 25, 2007 1:59:57 GMT -5
I'm doing the unilateral leg press too..I feel it way more doing it that way than both legs cos my strong leg always takes over.. Keep up the intensity Happy Holidays to you and your family
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Post by Tim Wescott on Dec 29, 2007 7:38:28 GMT -5
Steve,hope you and your family had a great Christmas !!
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Post by Hoopie on Dec 29, 2007 10:28:04 GMT -5
GET MY WORKOUTS CAUGHT UP HERE..........
WEDNESDAY 12-26-07 CHEST/BI'S/FOREARMS
incline press 185x10x2 ss with incline fly 50x10 50x5 drop 40x3 *just couldnt get my last fly set*
flat db press(1/4 step pause 3 sec.) 40x8x2 *these are just ego busting tuff*
x-overs (dropsx2) 45x8 drop 40x6 50x8 drop 45x6
seated db curl 40x10x2 ss with bb curl 80x10 85x10
preachers (1/4 eccentric 3 sec pause) 65x8 75x8
overhead cable curl(dropsx2) 62x8 drop 57x6 67x8 drop 62x6
bb rev. wrist curl 30x10 40x10 ss with bb wrist curl 50x10 60x10
cardio 25 minutes elipticle
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Post by Hoopie on Dec 29, 2007 10:32:42 GMT -5
THURSDAY 12-27-07 BACK
RG bent rows 145x10x2 ss with stiff arm pulls 77x10x2
seated 1 arm rows(1/4 concentric 3 sec pause) 60x8 65x8
WG pulldowns(dropsx2) 190x8 drop 180x6 195x8 D 185x6
Full Deads 135x10 225x10 315x10 ss with Rack Deads 135x10 225x10 315x8 *this was just freaking sick to do. My lower back was screaming. Super setting deads and racks is freaking awesome to do*
back ext(1/4 eccentric pauses) 130x8 140x8
cardio 25 minutes
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Post by Hoopie on Dec 29, 2007 10:39:30 GMT -5
FRIDAY 12-28-07 SHOULDERS/TRI'S
wg upright row 95x10x2 ss with seated side latrals 30x10x2
milt press(concentric pauses) 115x8x2
overhead x-overs(dropsx2) 27x10 D 22x8 32x10 D 27x8
BB schrugs(eccentric pauses) 205x8x2
db schrugs(dropsx2) 90x8 d 80x6 90x8 d 80x6
skulls 145x10x2 ss with pushdowns 105x10x2
cg bench(1/4 eccentrics) 115x8 *had to do something else as this movement killed my shoulder. Dont know why but it freaking felt like something was stabbing me*
pushdowns(1/4 concentric) 85x8
seated overhead rope ext(dropsx2)52x8 d 47x6 67x8 d 62x6
cardio 25 minutes
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Post by Hoopie on Dec 29, 2007 10:41:27 GMT -5
Steve,hope you and your family had a great Christmas !! Right back at ya my friend. Ours was great. The kids smiles and joy made it a great day....
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Post by mrky03 on Dec 29, 2007 14:48:41 GMT -5
Hoopie, I'm glad to see everything is going well for you my friend! Looks like you're going to do some damage on the contest circuit this year!
Joel
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Post by Roger on Dec 29, 2007 17:36:09 GMT -5
Good one Hoopie, And listen to that shoulder if it don't want to do something DON'T. Take care man
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Post by Hoopie on Jan 3, 2008 0:46:41 GMT -5
ADVANCED POWER WEEK 7
MONDAY 12-31-07 QUADS
squat(15 sec r/p)(2x8) 405x1x3 365x1missed 315x1x4 set 2: 365x1x8 *weird first set. felt like i lost all strength in my legs after the 3rd 405. yet the 365 which i missed on my drop to finish the set went great the second full set of 8 with a 15 second r/p per rep*
unilateral leg press(15 sec. r/p per rep) 290x1x8 set2: 290x1x8
BB lunges 155x6x2
Had some good deep soreness the next couple of days in my quads..
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Post by Hoopie on Jan 3, 2008 0:50:55 GMT -5
TUESDAY 1-1-08 CHEST/BI'S
bench(15 sec r/p per rep) 255x1x8 set2: 260x1x8
incline bench(same as above) 205x1x8 set 2: 235x1x8
flat fly 60x6 70x6 *lightened upi and took them real wide. 60's felt good but with the 70's i could feel it in my shoulder*
bb curl(15 sec r/p per rep) 110x1x8 set 2 120x1x8
preachers(same as above) 105x1x8 set 2: 110x1x8
incline db curl 50x6x2
Great workout. Good strength. Felt really good today.
cardio was done 30 minutes morning and evening
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Post by Hoopie on Jan 3, 2008 0:51:26 GMT -5
WEDNESDAY 1-2-08
CARDIO 30 MINUTES IN THE MORNING
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Post by fit on Jan 3, 2008 8:12:53 GMT -5
The rest pause work looks killer. Nice.
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Post by Tim Wescott on Jan 3, 2008 14:28:43 GMT -5
STRONG !!!
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Post by Hoopie on Jan 3, 2008 22:58:52 GMT -5
The rest pause work looks killer. Nice. You hit the nail right on the head fit. Had a good deep pain.
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