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Post by Hoopie on Jul 9, 2009 21:34:10 GMT -5
THURSDAY 7-9-09 BACK
cardio 20 minutes treadmill
T-bar rows 150x5+1 150x4+2 (3/0/x)
cg lat pulls 210x3+3 rest pause last 3 210x3+3 rest pause last (6/1/1)
db rows 60x8 60x8 (2/x/1/4) damn last 2-3 are freaking hard
wg lat pulls 90x40 95x40 can anyone say burn like hell
2-HBM in a.m. 2-tribulus in a.m. LBA Pro- 3-4 times a day Cell Rush- pre/post w/o Kre-Generator-post w/o NF Pro- throughout the day and post w/o Kre-Alkalyn- 1 post w/o
Good upper back w/o. Strength felt good for a week and a half off. Looking forward to week 2 of FD/FS.
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Post by Hoopie on Jul 13, 2009 20:38:33 GMT -5
FD/FS WEEK 2
MONDAY 7-13-09 BI'S
BB curl(3/0/x) 125x2+2forced reps 125x3+2 forced reps
DB preacher hammer (6/1/1) 30x3+ 3 rest pause 30x3+3 R/P( at this point my biceps are freaking screaming)
DB preacher(2/4/1) 35x5+2 (Had to assist my arms on the last 2 reps as my bi's were shot)
machine curl 55x40
rev curl 50x25 ss with db hammer 25x25
My bi's were smoked when i was done. Killer workout with an increase of 5 pounds on all exercises. the tempos get you good so leave the ego at the door when dealing with these tempos.
2-HBM in a.m. 2-tribulus in a.m. LBA Pro- 3-4 times a day Cell Rush- pre/post w/o Kre-Generator-post w/o NF Pro- throughout the day and post w/o Kre-Alkalyn- 1 post w/o
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Post by Hoopie on Jul 14, 2009 14:30:59 GMT -5
Tuesday 7-14-09 chest
bench 255x5+1 255x4+2 (3/0/x)
incline bench 180x3+3R/P 180x3+3R/P (6/1/1)
incline db fly 45x8 (2/4/1)
machine bench 75x40 75x40
x-overs 22x40 22x40
Holly smokes my chest was freaking pumped.
2-HBM in a.m. 2-tribulus in a.m. LBA Pro- 3-4 times a day Cell Rush- pre/post w/o Kre-Generator-post w/o NF Pro- throughout the day and post w/o
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Post by Hoopie on Jul 16, 2009 21:02:34 GMT -5
Thursday 7-16-09 upper back
t-bar 170x4+2 170x4+2 (3/0/x tempo)
cg lat pulldowns 220x3+3 R/P 220x3+3R/P (6/1/1 tempo)
db row 70x8 70x8 (4/4/1 tempo)
wg lat pulldowns 100x40 105x40
My lats where co*ked after this workout. Lower back getting better so hopefully soon i'll be able to start hitting it.
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Post by Roger on Jul 19, 2009 4:02:14 GMT -5
Looking good Steve
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Post by oldnavy on Jul 26, 2009 11:02:21 GMT -5
Hey, Steve.
Just wanted you to know that I am now an AAEFX Sponsored Athlete. I will begin the excellent stack and workout plan tomorrow.
Old Navy
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Post by Hoopie on Jul 27, 2009 9:59:23 GMT -5
Man the last few weeks i have been under the weather and unable to workout. Between my back then something with my guts i just didnt feel good. Ended up changing my diet and started feeling better within 24 hours. Needlesss to say it looks like my bulk diets/meals in general have to be all whole grain carbs. Any type of processed carbs makes me really sick with horrible cramping in my stomach/intestinal region. Changed up my diet in the beginning of last week and started feeling better the next day. By the end of the week i was back to almost 100% and today i think im there. Think i needed to expell the rest of those bad carbs out of my body..
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Post by Hoopie on Jul 27, 2009 10:00:59 GMT -5
Hey, Steve. Just wanted you to know that I am now an AAEFX Sponsored Athlete. I will begin the excellent stack and workout plan tomorrow. Old Navy Thats GREAT news my friend. Welcome to AAEFX..
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Post by Hoopie on Jul 27, 2009 22:45:01 GMT -5
FD/FS Training protocol
Monday 7-27-09 Bi's
BB Curl 125x3+1 125x3+1 (tempo 3/0/x)
Hammer Preacher DB 35x3+3 35x3+3 (6/1/1)
DB Preacher 35x8 (2/4/1) Last time had to help with ohter arm on last couple got all reps this time
machine curls 60x32
rev. curl 55x25 ss with hammers 30x25
After being away from the gym for a week and a half do to illness, im very happy with this workout. there was an increase in some areas and finished reps in other parts.. Soo all in all a great workout..
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Post by Hoopie on Jul 30, 2009 20:45:29 GMT -5
Thursday 7-30-09 BACK
T-Bar (3/0/x) 180x4+2forced reps 180x4+2forced
cg lat pulls (6/1/1) 230x3+3rest pause 230x3+3R/P
DB rows (2/4/1) 80x7,7*This was a ball buster*
WG lat pulls 110x40 110x35*Freaking lats started screaming at rep'ish 20 and i was able to squeez out some more to 35. However the 36th rep i couldnt even budge to lower it*
GREAT workout and strength. I absolutely love FD/FS training and the tempos.
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Post by masterschamp on Jul 31, 2009 7:38:16 GMT -5
Hey Hoops..... Get after it brother!
Keith
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Post by Hoopie on Jul 31, 2009 15:12:17 GMT -5
Friday 7-31-09 Tri's
CG bench(3/0/x) 215x4+1 forced 215x3+1
skulls (6/1/1) 115x6+1 115x6+1 * doing skulls with a 6 second negative is freaking killer*
DB overhead Ext(2/4/1) 25x7,7
V-bar pushdowns 50x40
RG pulldowns 50x30
Tri's are toast after this workout. The 6 second negatives with skulls was a new twist of pain but i liked it.
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Post by Hoopie on Aug 6, 2009 20:19:42 GMT -5
Thursday 8-6-09 Chest FD/FS Style
bench 260x4+1 260x4+2 260x4+1 (3/0/x/ tempo)
incline bench 185x3+3R/P 185x3+3 R/P (6/1/1)
incline fly 50x8 50x8 (2/4/1)
machine press 80x32+8 after 15 second rest
high cable x-over 27x20 ss with low cable x-over 17x20
Very happy with todays workout. Great stress releaver after the last few days. Suprising strength..
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Post by Roger on Aug 8, 2009 10:56:31 GMT -5
Doing great Hoops,keep it up
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Post by Hoopie on Aug 10, 2009 13:47:52 GMT -5
MONDAY 8-10-09 LEGS
Squats 225x6 245x6 275x6
leg press(6/1/1) 250x3+3R/P
leg ext(2/0/1/4) 70x8,8
single leg ext 40x40 40x30
leg press 190x20 ss with db lunges 30x20
First day back for doing legs since about 2 months ago. didnt want ot push it to hard with the weight so i took it easy. Hopefully i'll be back to where i was at when i hurt my back. Still a pretty good workout
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Post by Hoopie on Aug 10, 2009 13:48:34 GMT -5
Keith, Roger thanks fellas
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Post by Hoopie on Aug 11, 2009 20:47:03 GMT -5
Tuesday 8-11-09 Bi's
bb curl 125x4+2 forced 125x4+2forced (3/0/x)
db preacher hammer 40x3+3R/P 40x3+3R/P (6/1/1)
db preacher 40x7 (2/4/1)
machine curl 65x35
rev curl 50x20 ss with db hammer 30x20
Great feeling workout. Last time with bb curl was only able to get a 3+1 this time it was 4+2 so now its on to 130...
AAEFX Stack 2-HBM TID 2-tribulus in a.m. LBA Pro- 3-4 times a day Cell Rush- pre/post w/o Kre-Generator-post w/o and throughout the day NF Pro- throughout the day and post w/o
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Post by fit on Aug 12, 2009 6:28:31 GMT -5
Nice curls!
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Post by Hoopie on Aug 12, 2009 22:54:20 GMT -5
Wednesday 8-12-09 Chest
Bench 265x4+1 265x4+2 (3/0/x) * climbing weekly*
incline bench 195x3+3 195x3+3 (6/1/1) * up 10 lbs from last*
incline fly 55x7,7 (4/2/1)
machine press 85x40 *last week on got 32 reps with 80lbs so this is up nicely*
high x-overs 27x20 ss with low x-overs 17x20
Each week i'm seeing increases in strength and loving it. AAEFX Stack 2-HBM TID 2-tribulus in a.m. LBA Pro- 3-4 times a day Cell Rush- pre/post w/o Kre-Generator-post w/o and throughout the day NF Pro- throughout the day and post w/o
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Post by Hoopie on Aug 13, 2009 22:54:38 GMT -5
Thursday 8-13-09 BACK
T-bar 185x5+1forced 185x5+1 3/0/x
cg lat pulls 240x3+3R/P 240x3+3R/P 6/1/1
smith one arm row 85x7,7 2/0/1/4
wg lat pulls 115x40,40
Great workout. Lats were full of blood after this one..
AAEFX Stack 2-HBM TID 2-tribulus in a.m. LBA Pro- 3-4 times a day Cell Rush- pre/post w/o Kre-Generator-post w/o and throughout the day NF Pro- throughout the day and post w/o
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