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Post by Hoopie on Jun 1, 2009 23:31:52 GMT -5
Well all lets get in on. As a proud member of the AAEFX and P/RR/S TEAM, I'm stoked about the new progress coming my way. I have been using Erics program for the last 4+ years with the last couple years being the advanced version. Weight right now 190 which is where i like to be for my off season. I have a contest in mind to shoot for, however, for now that will be my secret. My current supps that i will be taking:
KRE-CELERATOR-pre w/o
CELL RUSH-pre and post w/o
KRE-ALKALYN-off days
LBA PRO-3-4 times a day
KRE-GENERATOR- post w/o
NF WHEY-post w/o and throughtout the day
My split as follows:
monday-legs
tuesday-chest/bi's
wed- off
thur-back
fri-shoulders/ tri's
cardio 3-5 days a week at 25 minutes.
I've been cycling my diet with an 8 week bilk followed by a 6 week cut. Not a hard cut like for a comp but one just to trim off some fat that i may have put on. I'm currently into my 3rd week of a cut then its back to bulking.
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Post by Hoopie on Jun 1, 2009 23:32:13 GMT -5
Monday 6-1-09 LEGS
Was supposed to do legs today however i had some slight tenderness in my right pateller tendon so i decide to give my legs a rest this week and just did some light walking on a treadmill for 25 minutes
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Post by intenceman on Jun 2, 2009 8:56:05 GMT -5
Interesting title! I like the plan. You should do progress pics- some now, and some right before the show down the line.
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Post by Hoopie on Jun 3, 2009 0:15:13 GMT -5
Tuesday 6-2-09 chest/bi's
db press 90x6,6,6 100x6,6,5
incline db press 70x6,6,6 80x6,6 90x6,6,5
flat flyes 60x6,6
bb curl 115x5,6,4
preachers 95x6 100x6 105x6,5,6
db curl 50x6,6
Felt freaking unstopable in the gym today. Just really had a focus and mind set of wanting heavy volume. With each exercise i didnt stop until i felt i was satisfied. Recovery was awesome between sets. Energy was top notch and banging on all cylinders. One AWESOME workout.
PRE W/O INTAKE:
35-40 G PROTEIN 50G CARBS
KRE-CELERATOR
LBA PRO
CELL RUSH
POST W/O:
KRE-GENERATOR
CELL RUSH
NF PRO
LBA PRO
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Post by Hoopie on Jun 3, 2009 14:48:47 GMT -5
Wed 6-3-09 cardio/abs
treadmil HIT 25 minutes
weighted seated abd crunches 50x20,20,14(they gave out on the last set.)
weighted oblq. 30x20,20,20
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Post by Hoopie on Jun 3, 2009 14:49:32 GMT -5
Interesting title! I like the plan. You should do progress pics- some now, and some right before the show down the line. Not a bad idea on the progress picks..Think i will do that. THANKS |
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Post by mrky03 on Jun 3, 2009 17:41:01 GMT -5
Way to go Hoopie! I'll be keeping a close watch on you're journal!
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Post by Hoopie on Jun 3, 2009 20:59:07 GMT -5
Way to go Hoopie! I'll be keeping a close watch on you're journal! Thanks Joel! |
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Post by fit on Jun 4, 2009 6:23:29 GMT -5
Welcome back Hoopie!
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Post by Hoopie on Jun 4, 2009 15:30:09 GMT -5
Thursday 6-4-09 BACK
weighted pull ups 25x6,6,6
T-bar 145x6,6,6
rg row 205x6,6
single arm t-bar 55x6,6
deads 335x6,6(This is just horrible)
machine back ext 245x10,10(supposed to be G.M's but the squat rack was taken)
My deads have gone to the pot. I'm happy with my upper back w/o but not with my lower. Seems like i've lost strenght in my lower back all the sudden
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Post by Hoopie on Jun 4, 2009 15:31:00 GMT -5
Thanks Fit, It's good to be back. |
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Post by mrky03 on Jun 4, 2009 17:28:48 GMT -5
Thursday 6-4-09 BACK weighted pull ups 25x6,6,6 T-bar 145x6,6,6 rg row 205x6,6 single arm t-bar 55x6,6 deads 335x6,6(This is just horrible) machine back ext 245x10,10(supposed to be G.M's but the squat rack was taken) My deads have gone to the pot. I'm happy with my upper back w/o but not with my lower. Seems like i've lost strenght in my lower back all the sudden Hoopie, are you keeping your hips low, keeping your head up and coming out of the bottom of the lift using your quads as much as possible? Sometimes its easy to start levering out of the bottom of the lift using too much lower back. Great workouts though! |
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Post by Hoopie on Jun 8, 2009 15:16:50 GMT -5
REP RANGE WEEK 5
MONDAY 6-8-09 LEGS
leg ext 170x15 175x12 185x8
BB lunge 135x15 145x12 155x8
single leg press 170x15 180x12(by the teim i hit these my legs were pumped and wobbly)
ss with
leg press 270x15 280x12
SLDL 205x15 215x12
lying leg curl 100x15 110x10
calf press 210x15 230x12 250x8
calf ext 300x15 320x12 340x8
Good leg w/o. Very happy with it. With this type of rep range you really got to check the ego at the door...
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Post by Hoopie on Jun 8, 2009 15:18:52 GMT -5
Thursday 6-4-09 BACK weighted pull ups 25x6,6,6 T-bar 145x6,6,6 rg row 205x6,6 single arm t-bar 55x6,6 deads 335x6,6(This is just horrible) machine back ext 245x10,10(supposed to be G.M's but the squat rack was taken) My deads have gone to the pot. I'm happy with my upper back w/o but not with my lower. Seems like i've lost strenght in my lower back all the sudden Hoopie, are you keeping your hips low, keeping your head up and coming out of the bottom of the lift using your quads as much as possible? Sometimes its easy to start levering out of the bottom of the lift using too much lower back. Great workouts though! I was wondering that but my training partner said they loked good. I know onthe second set i really concentrated on keeping my hips low and driving..See what happens next time with deads |
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Post by mrky03 on Jun 8, 2009 18:06:36 GMT -5
Sounds good! You're one of the most dedicated bodybuilders that I know of!
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Post by Hoopie on Jun 8, 2009 21:06:22 GMT -5
Sounds good! You're one of the most dedicated bodybuilders that I know of! Thanks Joel! Coming from someone like you with the accomplishments that you have in this sport means a lot. |
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Post by Hoopie on Jun 9, 2009 16:31:02 GMT -5
TUESDAY 6-9-08 CHEST/BI'S
incline db press 80x15 90x12(PR for reps) 100x8(PR for reps)
decline db press 70x15 80x12 90x8(PR)
flay fly 60x12 70x8(these tax my shoulder so i have to go light and easy)
low cable curl 77x15 82x10+2 87x6+2( all these weights are up from last time)
preachers 95x15 100x10+2(bi's were just fried at this point)
seated db(1xburnout) 40x15+2
hammers(1xburnout) 35x12+1
AWESOME workout with some PR's to boot. Gotta love the AAEFX brand of Supplements.
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Post by Hoopie on Jun 10, 2009 15:55:15 GMT -5
WEDNESDAY 6-10-09 BACK
cg pulldowns 175x15 190x12 215x8(weight up in all rep ranges)
wg t-bar 115x15 125x12 140x8
rg rows 175x12 185x8
seated rows 190x12 210x8
good mornings 135x15 155x12 175x8(damn last set was tough)
back ext 190x15 210x12
weighted hypers 35x15 55x12
Good w/o! Weight increase on all exercises this week. Some were more than expected. Loving the EFX stack.....
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Post by Hoopie on Jun 11, 2009 21:05:39 GMT -5
Thursday 6-11-09 shoulders/tri's
*due to my lingering shoulder problem i'm still not able to work my shoulders*
skulls 75x15 95x12 105x8 (only about 80% of what i can do. Too much pain in shoulder)
cg bench 105x15 125x12(have to lighten up with this also)
pushdowns 87x15 97x15(god this sucks. My shoulder really efffects my weights during my workout)
weighted crunches 35x20 45x20 55x20,20
weighted obliques 35x20,20
Did it got through it. about all i can say. Probably only about 70-80% of what i can do. but if i dont lighten up i cant do them at all.
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Post by fit on Jun 14, 2009 7:38:35 GMT -5
Do you know what's wrong with your shoulder?
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