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Hoss06
08-16-2012, 03:16 PM
After reading an following many journals on here, I figured I would begin my own in a good effort not to hijack others threads if not necessary despite Cook, and Lastson being generous enough to allow me to post in their journals.

I grew up heavy as a child, teased and wasnt too active up until high school.

After high school I met my now wife and ballooned up to an all time high of 215lbs in 2005.

In 2007 I cut down to 155lbs within six months from eating little to nothing other than egg whites, shakes and lean cuisine. My training at that time consisted of running 3.5-5miles daily, then weights in the evening after getting home from my second job.

After that I maintained a weight of a soft 170's up until 2010 where I hired a trainer and entered my first BB comp and have been hooked on competing every since.

My last "stage" ready condition was April 2012 for a photoshoot.


Here are three pix from 2005-2006 at 215 or sohttp://img.tapatalk.com/c6e4d999-433c-7d72.jpg
http://img.tapatalk.com/c6e4d999-435e-2b7e.jpghttp://img.tapatalk.com/c6e4d999-436e-9610.jpg

Here I am at 155lbs in 2007http://img.tapatalk.com/c6e4d999-438c-c71f.jpg

Last BB comp in April 2011http://img.tapatalk.com/c6e4d98f-4491-6b6d.jpghttp://img.tapatalk.com/c6e4d98f-44ab-4d10.jpg

D-NUTZ
08-16-2012, 03:21 PM
FIRST!



Finally Hoss.

lastson
08-16-2012, 03:21 PM
It's about time....

Last

bushmaster
08-16-2012, 03:27 PM
Damn another journal? Who talked you into this?

Hoss06
08-16-2012, 03:30 PM
Some great forum leader did

Hoss06
08-16-2012, 03:31 PM
Alright what would you guys like to see me post and not post other than nudes?(sorry s2h)

bushmaster
08-16-2012, 03:37 PM
Some great forum leader did

Definitely wasn't s2h then.

Hoss06
08-16-2012, 03:58 PM
Lol!

Jordan Coburn
08-16-2012, 04:00 PM
I'll be following!

Hoss06
08-16-2012, 04:01 PM
Glad to have you aboard good sir

Hoss06
08-16-2012, 04:02 PM
FIRST!



Finally Hoss.

Ha. I'm on here so much might as well I suppose.

Hoss06
08-16-2012, 04:02 PM
It's about time....

Last

It is, isn't it?

Hoss06
08-16-2012, 04:03 PM
Nice to see ...subbed

Thanks man!

lastson
08-16-2012, 04:27 PM
Alright what would you guys like to see me post and not post other than nudes?(sorry s2h)

It's your journal , so whatever you like...

Last

The Solution
08-16-2012, 04:27 PM
Bout Time!

Steve56
08-16-2012, 04:30 PM
Will be following along Hoss!

FitnBuf
08-16-2012, 04:31 PM
You know i am following

Hoss06
08-16-2012, 04:32 PM
Thanks for following!

Hoss06
08-16-2012, 04:33 PM
You know i am following

Oh snap! Mommas!

Hoss06
08-16-2012, 04:56 PM
8/13/12 Chest
PM: (just came back from a out of state trip for the weekend)
4x15: (2:4 tempo) cable chest press
4x15,12,10,8: incline DB press
4x15,12,10,8: flat DB press
3x12: cable flys
Forearm curls
Abs
Calves
Cardio: 30mins stairclimber
________________________________

8/14/12 Legs
PM:
5x15-20 leg ext with stretching in between sets
5x20: deep leg presses
4x15: lying leg curls
4x10: Hack squats
4x walking, weighted DB lunges
4x25 sitting calf raises
Standing calve raises
Abs
30 min LISS cardio on recumbent bicycle as I wasn't able to make it in the AM for my 5 times a week cardio
________________________________

8/15/12 Shoulders
AM: 30 mins LISS recumbent bicycle
PM: Delts, calves, abs
Delts:
3 sets 15-25 rotor cuff exercises
4x35 side lateral raises focusing on squeezing rather than just moving the weight.
4x12 BB over and back followed by a drop set of 20
Rear delt cable flys at a high point: 4x25 w/ a 2 second contraction
Abs: 5x25 lower
5x25 upper

Standing calve raises: 100. 50 close stance and 50 far stance

I do abs 6-7x a week and calf raises almost daily. Both, IMO have helped them get where they are

cook
08-16-2012, 05:01 PM
I am in

Hoss06
08-16-2012, 05:02 PM
Glad to have u, Cook.

lksurf2
08-16-2012, 08:29 PM
awwwwwwwwww yeah this is gonna be awesome!

D-NUTZ
08-16-2012, 08:52 PM
You actually workout?

lksurf2
08-16-2012, 09:02 PM
you actually workout?
lol!

Hoss06
08-16-2012, 09:53 PM
You actually workout?

hahaha!

lastson
08-16-2012, 10:09 PM
Looking good Hoss, you've already pulled a bunch of followers, so now it's time to work for these peeps...

last

Hoss06
08-16-2012, 10:52 PM
Yessir.

8/17/12 Arms
AM: 30 mins cardio
PM: biceps/triceps
5x10: (10 sec rest btwn sets) DB Hammer curls
5x10: (10 sec rest btwn sets) rope pubs downs {no lockout}
3x12: EZ-Bar preacher curls. (6 contracted and 6 moving)
3x15: Single arm overhead DB curls
3x30: BW dips
2x8: DB curls (contracting hard) lying face down on incline bench
3x12: EZ-Curl Bar skull crushers on incline
2x8: Seated DB curls with 3 second negatives
4x8: CGBP (no lockout)
Abs
Standing calve raises

Hoss06
08-16-2012, 11:06 PM
Arm training was 8/16/12****

lksurf2
08-17-2012, 07:22 AM
Killer arm day man!

cook
08-17-2012, 07:50 AM
Yeah that`s a lot of work to put into a training session.I bet they were pumped.

The Solution
08-17-2012, 08:17 AM
Those 10 second rests are brutal. Did you hire John Meadows to do your training? the start of the program looks identical to the MD program.

Hoss06
08-17-2012, 10:11 AM
Yeah that`s a lot of work to put into a training session.I bet they were pumped.

Pumps were insane. I had two fellow gym members/friends come up and try to pinch any fat off my arms they could. Upper body has always been my speciality...like legs are for Data and many others.

Hoss06
08-17-2012, 10:12 AM
Those 10 second rests are brutal. Did you hire John Meadows to do your training? the start of the program looks identical to the MD program.

No sir. I just glanced at his site a few times.

bushmaster
08-17-2012, 11:07 AM
Im a moderator...thats a step above your meager position...

True but you have calluses on your knees tryimg to get that position.

Hoss06
08-17-2012, 11:07 AM
my thought exactlly....i think it is a diversion tactic by last to keep me out of his thread...look like extra cardio for last...

lol!!

Hoss06
08-17-2012, 11:08 AM
Maybe just poke the head.outta posing trunks....chicks dig it....

Hahahaha

lastson
08-17-2012, 11:46 AM
Those 10 second rests are brutal. Did you hire John Meadows to do your training? the start of the program looks identical to the MD program.

10 second rests are fun.. I've had the pleasure a few times...


My thought exactlly....i think it is a diversion tactic by last to keep me out of his thread...look like extra cardio for last...

Damn, always one step ahead... Now it looks like I need to fake my own death to get out of cardio..

BTW, I was asked today if I had BP issues, and when I asked why they would think that... The responce was " look at your arms, they are all veiny and stuff... They look like they are going to pop ".... Yes its a good day so far :)

Hoss06
08-17-2012, 12:14 PM
BA Last!!

Hoss06
08-17-2012, 01:05 PM
LOL!http://img.tapatalk.com/c6e4d990-79d9-44fb.jpg

The Solution
08-17-2012, 04:45 PM
No sir. I just glanced at his site a few times.

So you just modify the routines, do you ever vary the volume/frequency or change a few things?
What other programs have you tried in the past?

Hoss06
08-17-2012, 05:02 PM
So you just modify the routines, do you ever vary the volume/frequency or change a few things?
What other programs have you tried in the past?

I vary and alternate as I feel needed.
I've done my own programs and ones that I've been given and told to follow from contest preps.

The Solution
08-17-2012, 08:27 PM
I vary and alternate as I feel needed.
I've done my own programs and ones that I've been given and told to follow from contest preps.

Which programs were given and what trainers were you working with at this time?

ever try lower volume or no?

lastson
08-17-2012, 09:04 PM
Arm training was 8/16/12****

Wow, that's a good bit of volume.. keep killing it Hoss

Hoss06
08-17-2012, 09:44 PM
Which programs were given and what trainers were you working with at this time?

ever try lower volume or no?

Local ones in CO

Yup. Lowest volume I'll go is usually 3x-12/10/8

The Solution
08-18-2012, 06:46 AM
How long do your sessions last and what kind of weight you throwing around?

Hoss06
08-18-2012, 01:46 PM
How long do your sessions last and what kind of weight you throwing around?

Previously? 1hoir give or take. For which?
Bench -225 inc 245+ flat
Squat - 220 or so
Deads- up to 220
Curl-BB-100-110 DB (varies on set rep range) up to 50
What else?

D-NUTZ
08-18-2012, 01:50 PM
Forearm wrist curl weights plz.

lksurf2
08-18-2012, 02:24 PM
Forearm wrist curl weights plz.
lol

The Solution
08-18-2012, 08:42 PM
Previously? 1hoir give or take. For which?
Bench -225 inc 245+ flat
Squat - 220 or so
Deads- up to 220
Curl-BB-100-110 DB (varies on set rep range) up to 50
What else?

You only Bench, Squat and DL up to 225 pound's
Really?

I find that hard to believe with your physique man.. You look HUGE compared to what you just said.

lastson
08-18-2012, 10:04 PM
You only Bench, Squat and DL up to 225 pound's
Really?

I find that hard to believe with your physique man.. You look HUGE compared to what you just said.

He's holding back... I've seen him squat at least 315 for reps... But as you guys told me... What does it matter ? No one is going to ask what you bench on stage...


Keep killing it Hoss..

Hoss06
08-19-2012, 01:49 AM
You only Bench, Squat and DL up to 225 pound's
Really?

I find that hard to believe with your physique man.. You look HUGE compared to what you just said.

Thanks man.

Hoss06
08-19-2012, 01:51 AM
He's holding back... I've seen him squat at least 315 for reps... But as you guys told me... What does it matter ? No one is going to ask what you bench on stage...


Keep killing it Hoss..

This is true. Last has seen some recent photos...I've done 315 for reps but not high reps (15-20) like others...but like Last said and many other like Bob, BM etc weight isn't what counts in this sport.

The Solution
08-19-2012, 06:25 AM
This is true. Last has seen some recent photos...I've done 315 for reps but not high reps (15-20) like others...but like Last said and many other like Bob, BM etc weight isn't what counts in this sport.

Ah that is what i was asking, not how much you do for 15-20 reps, more like what you do 1-2 rep max's.

Hoss06
08-19-2012, 12:28 PM
I haven't maxed in years, I couldnt even tell u.

Hoss06
08-19-2012, 12:32 PM
8/18 Refeed day
AM: LISS cardio
PM: Back
5x10 wide grip pull ups
4x12,10,8,8 pull downs SA
4x15-20 Serratus pull downs
3x12,10,8 Seated HS lat pull downs
3x15-20 Seated cable rows to lower lats
3x15,12,10 Deads
Calves
Abs

Hoss06
08-19-2012, 12:34 PM
8/18
AM: HIIT cardio (up less than one pound from refeed)

8/19: Off day
wasn't able to get my water intake goal in from 8/18 and hit an all time low of 178 (down 3lbs from 8/18)

Hoss06
08-19-2012, 12:38 PM
Also on back day:
3x12 DB shrug (3 sec pause each rep)

lastson
08-19-2012, 12:43 PM
So what was the refeed ? Chicken and rice :D

Hoss06
08-19-2012, 12:45 PM
Haha. U know my refeed.
App cinn rice cakes
Cheerios (Honey Nut)
Cream of wheat (original)
Banana

cook
08-19-2012, 01:59 PM
just checking in Hoss,training looks awesome,keep at it

Hoss06
08-19-2012, 02:02 PM
Thanks Cook!

lksurf2
08-19-2012, 03:49 PM
mmm banana and honey nut o's

The Solution
08-19-2012, 04:18 PM
Haha. U know my refeed.
App cinn rice cakes
Cheerios (Honey Nut)
Cream of wheat (original)
Banana

Mmmm Honey Nut! Give the chocolate, delce de leche, or Peanut buter ones a try. all are the same calories and low in fat.


I haven't maxed in years, I couldnt even tell u.

So do you always train 8-15 rep range, or even venture in more of the 3-6 rep range?
How long have you trained with higher volume and what signs showed you this worked best for you?

Sorry for all the ?'s i just started MD training (currently on week 4 of his low volume program) and dont know how much its really working, but i can tell you one thing I feel my muscles working a lot more, and them being Engaged (mind muscle connection)

I took your word and dropped my ego on my lifts and can feel them working and getting better Range of Motion, I have a lot of struggle on feeling my quads and back movements, so i am working on trying different things to feel them work and get them to grow. Same with my biceps (they all suck)

Just trying to pick your brain a bit if you got any tips or reccomendations. Coming off contest prep i am slowly ramping up the volume as food is added back in, dont want to over do it ya know?

Hoss06
08-19-2012, 07:10 PM
We're here to help one another, thats what this forum is for. Please, ask any and all questions you desire.

When I first began serious lifting in 2009 I tried the lower rep range (4-6) but it wasn't for me. In 2010 I began higher reps (especially on legs) and I can feel the DOMS better where before I wasn't feeling it at all; day after day, after day.
On your next quad day try 5x20 DEEP and heavy leg presses and LMK how you feel the following day from it..heck, just try a leg workout if you get bored and see if you enjoy those.

I like to start high and end with 8 or less if I feel as though I can get an additional set in.

The Solution
08-19-2012, 08:23 PM
We're here to help one another, thats what this forum is for. Please, ask any and all questions you desire.

When I first began serious lifting in 2009 I tried the lower rep range (4-6) but it wasn't for me. In 2010 I began higher reps (especially on legs) and I can feel the DOMS better where before I wasn't feeling it at all; day after day, after day.
On your next quad day try 5x20 DEEP and heavy leg presses and LMK how you feel the following day from it..heck, just try a leg workout if you get bored and see if you enjoy those.

I like to start high and end with 8 or less if I feel as though I can get an additional set in.

Check my log
I did a meadows Leg Press Drop set the last 4 weeks (worked up to how many plates you could get 10 with, then i dropped each plate off (got to 6 plates) then did a 5 set drop set. My quads felt like balloons. No joke i had to wait 2-3 minutes to walk after doing that.

I am pretty detail oriented, but MD training is new to me (first time running it) and did a low volume program for the first 4 weeks (around 16-18 sets a bodypart)

The Solution
08-19-2012, 08:35 PM
My first 4 leg workouts of offseason below:

Lying Hamstring Curl:
65 x 10
80 x 8
90 x 8 ---> 80 x 8 --> 65 x 8 -> 50 x 10 + 15 Partials at the end

DB Stiff Leg Deadlifts: (go till you cannot get 8)
2 Warm-Ups
80's x 8
100's x 8
110's x 8
120's x 8

Leg Press: (3 Second on the eccentric)
2 Warm Ups
6 Plates/Side x 8 --> 5 Plates/Side x 8 --> 4 Plates/Side x 8 --> 3 Plates/Side x 10 --> 2 Plates/x15

Squat: *Beltless*
2 Warm Ups
245 x 8 (2 Sets)
155 x 20

Leg Press Calf Raise:
4 Plates x 10 (3 Sets) *10 Second Holds at top*

Hoss06
08-19-2012, 09:11 PM
I saw that. My rep range is just higher for the most part as of now. 8 for multiple sets doesnt seem to respond to me too well. Sure, I can do a couple sets of 8 DB curls or something, but unless I get some high range in there it's just not the same.

The Solution
08-20-2012, 05:29 AM
Understood, any tips regarding mind muscle connection for back, biceps, or quads?

Hoss06
08-20-2012, 02:07 PM
Just the everyday battle we all have. Leave the ego out the door, Five Finger Death Punch on repeat, visualize your physique goal and attempt to remember to feel the weight.

Hoss06
08-20-2012, 02:11 PM
8/20 Chest/Forearms/LISS cardio
AM: 4x15-20 (squeeze each rep) cable chest press
4x12,12,10,7 (couldn't reach eight) DB flat press
3x12,10,8 DB incline chest press
3x15 Incline DB fly
3x Failure pushups//wife grip, one legged
3x Failure diamond pushups, one legged
1x 100 BB wrist curls
1x 100 BB reverse wrist curls
Abs
Calves
30 min LISS cardio on stairs @L4

Hoss06
08-20-2012, 02:12 PM
Looking/feeling leaner and tighter every morning. Weight tracker and pix will be sent to Scoobs Wednesday.

lastson
08-20-2012, 02:35 PM
Looking/feeling leaner and tighter every morning. Weight tracker and pix will be sent to Scoobs Wednesday.

And this will be the first true evaluation, correct ? It's always good to get feedback from Jason... He dosent blow smoke and just tells you how it is...

Last

Hoss06
08-20-2012, 03:22 PM
Yessir

The Solution
08-20-2012, 04:36 PM
Just the everyday battle we all have. Leave the ego out the door, Five Finger Death Punch on repeat, visualize your physique goal and attempt to remember to feel the weight.

Thats my kind of taste in music!

D-NUTZ
08-20-2012, 05:06 PM
Thats my kind of taste in music!

x2!!

lastson
08-20-2012, 05:14 PM
Just the everyday battle we all have. Leave the ego out the door, Five Finger Death Punch on repeat, visualize your physique goal and attempt to remember to feel the weight.

That's funny, a girl I went to school with husband is the bass player for FFDP

Hoss06
08-20-2012, 05:58 PM
Glad to see you all have some great taste in music! ^^__(-_-)__^^

lastson
08-20-2012, 06:03 PM
Glad to see you all have some great taste in music! ^^__(-_-)__^^

They are too hard core for me.. I have big time rush and victorious ok my ipod

Hoss06
08-20-2012, 06:52 PM
Hahaha

D-NUTZ
08-20-2012, 06:55 PM
They are too hard core for me.. I have big time rush and victorious ok my ipod

I like to watch Victorious for obvious reasons...



















DON'T JUDGE ME

Hoss06
08-20-2012, 06:59 PM
On the way to the gym today I had some Rob Zombie on while having to explain to my 5yo daughter I need music to get me motivated to throw around some weight....she just kept quiet and let me listen :)

The Solution
08-20-2012, 08:59 PM
Silverstein
Memphis May Fire
The Used
Miss May I
Abandon All Ships
All That Remains
Asking Alexandria
Atreyu
Avenged Sevenfold
Bring Me The Horizon
Bullet for my valentine
Cry of the Afflicated
Coheed and Cambria
Destroy The Runner
Devil Wears Prada
Endwell
Escape the Fate
Five Finger Death Punch
From First to last
Hope Dies Last
In Fear and Faith
In Flames
It Does Today
Korn
Letlive
Madina Lake
Of mice and Men
Of Whispers
Oh Sleeper
Parkway Drive
Saosin
Senses Fail
Story of the Year
Texas in July
Throw the Fight
Times of Grace
War of Ages
August Burns Red
The Word Alive
Architechs
For Today
Children of Bodom
A Skylit Drive
Demon Hunter
Bless The Fall


my playlist.

Hoss06
08-20-2012, 09:28 PM
I recognized 8 of those bands. I listen to a variety of music. From hip-hop/rap to rock, to metal.
Anything that has a strong beat to get me moving works for me.
Bullet for my Valentine has some sick songs too...have you heard of "Flaw"? Check out "Payback" or "Medicate" when you have a moment.

cook
08-21-2012, 08:06 AM
Hey Hoss just checking in.Not sure what yall are talking about.Five finger death punch? Have yall taken up karate? Training looks good and I agree with the advice you give on working the muscle and not the ego.

Hoss06
08-21-2012, 09:16 AM
LOL on karate. It's a band that originated from CO and has made some great music.

Thanks for popping by, Cook.

Hoss06
08-21-2012, 10:53 AM
Understood, any tips regarding mind muscle connection for back, biceps, or quads?

Anyone else agree its much easier to attain MMC thru use of cables?

The Solution
08-21-2012, 04:13 PM
Anyone else agree its much easier to attain MMC thru use of cables?

Favorite exercises or exercises i should look into? i dont use much cables.. Just following what john outlines on his mountain dog website right now for Legs 1, Arms 1, Chest/Shoulders 1, and Back 1

Hoss06
08-21-2012, 04:27 PM
It just depends on the week for me I guess.

On your next bicep day try seated DB curls, 2x40seconds
Dips 3x45 seconds

...pec dec FST7

Hoss06
08-21-2012, 07:19 PM
8/21: Cardio/Back
*Refeed day*
AM:30 min LISS
PM: Back
3x12 DB rows
4x12-15 BB rows (overhand)
3x12-15 BB rows (underhand)
50 pull ups (WG)
FST-7 Reverse facing single handle lat pull downs
3x12,10,8 BB Deadlifts
Abs
Calves

Really focused on MMC today and I'm
already feeling the results.

data4
08-21-2012, 09:02 PM
8/21: Cardio/Back
*Refeed day*
AM:30 min LISS
PM: Back
3x12 DB rows
4x12-15 BB rows (overhand)
3x12-15 BB rows (underhand)
50 pull ups (WG)
FST-7 Reverse facing single handle lat pull downs
3x12,10,8 BB Deadlifts
Abs
Calves

Really focused on MMC today and I'm
already feeling the results.

How many sets does it take you to get those pull-ups? Dont tell me you can do them all in one set lol

Hoss06
08-21-2012, 09:04 PM
I can probably do 20+ a set, but I break them down to 5x10 or so.

data4
08-21-2012, 09:20 PM
I can probably do 20+ a set, but I break them down to 5x10 or so.

Ok I feel a little better now lol 20+ overhand is still pretty good man

Hoss06
08-21-2012, 09:22 PM
Thanks. All I did a few years back was pull downs and pull-ups

D-NUTZ
08-21-2012, 09:33 PM
Are you a fan of FST-7?

I did it for a few months and it was alright. Hard to do with 3 people in a group so I shied away from it.

Hoss06
08-21-2012, 09:35 PM
You know it was a big part of my training for a year, then I let it go. The only reason why I did it, is b/c I was watching a video of Phil Heath training back, and he did the single lat pull downs FST7 style so I gave it another whirl; definitely felt it.

The Solution
08-22-2012, 06:43 AM
next arm workout looks like this:

Rope Extensions - The first thing I want you to start off with is rope pushdowns for triceps. I am not looking for anything fancy here. Just do 2-3 warm up sets to get loosened up and then I want you to pyramid your weight up. The form on each rep is to drive the weight down hard and squeeze for 1 second. Your first set should be a hard 15. The next sets should look something like 12, 10, and 8 reps. There is no need to take a long rest break on anything you are doing for arms, so just take about 90 seconds between all of your sets.


Cross Body Hammer Curls - The next exercise if for biceps, brachialis, and brachioradialis. I love the nice full pump you get from this exercise, as it’s one of my favorites. On these make sure you also give it a hard squeeze at the top. Do 4 sets of 10-12 reps on these.


Dip machine - Now we head back over to triceps. Find a dipping type machine similar to the one in the video below. On these I want you to really push the weight (heavy), while maintaining your form. Do 3 heavy sets of 6-8 and for your final set, you are going to do a heavy set of negatives to destroy your triceps. Remember, you destroy muscle in the gym, you don’t build it. So let’s make sure we destroy it, and let your nutrition and rest rebuild it bigger and better. For the last set of negatives, shoot for an extremely heavy set of 5 to 6 reps tops. Below is my set of negatives on this.


Seated Dumbell Curls w/ a 3 second negative - Ok, back to biceps. Give me 3 sets of 8 reps with a 3 second negative. Keep your palms up the whole time. Your biceps will be on fire after this!


L-Extension - This is one of my favorite finishing moves for tris. Do 3 sets of 12 reps here. Watch the form – great exercise to do, after your tris are full of blood. I would not do these early in the workout though. You need to be good and warmed up.


Incline Concentration Curls - Now that your arms are fully pumped, these will provide the finishing touch. Remember to squeeze your bis hard throughout the entire range of motion. Give me 3 sets of 10 reps on these and call it a day!



right off john's site.

Hoss06
08-22-2012, 09:13 AM
Can you link me?

Hoss06
08-22-2012, 09:18 AM
Sent pics an weight tracker to Scoobs.

"little more vascular in the arm. hard to say if the abs are much tighter. we had trended down then spiked from refeed. lets see if we can get a new low this week if not may have to adjust refeed"

I've been going up less than a pound from refeeds....(pics taken today after yesterday's refeed) 130282130283130284
http://img.tapatalk.com/180896ad-dccd-6a6d.jpg

Hoss06
08-22-2012, 09:20 AM
Agreedhttp://img.tapatalk.com/180896ad-dcb9-5dee.jpg

seanmech
08-22-2012, 09:21 AM
Sent pics an weight tracker to Scoobs.

"little more vascular in the arm. hard to say if the abs are much tighter. we had trended down then spiked from refeed. lets see if we can get a new low this week if not may have to adjust refeed"

I've been going up less than a pound from refeeds....(pics taken today after yesterday's refeed) 130282130283130284
http://img.tapatalk.com/180896ad-dccd-6a6d.jpg

Nicw work Hoss getting there man

Hoss06
08-22-2012, 09:37 AM
Thanks Sean!

lastson
08-22-2012, 10:37 AM
Sent pics an weight tracker to Scoobs.

"little more vascular in the arm. hard to say if the abs are much tighter. we had trended down then spiked from refeed. lets see if we can get a new low this week if not may have to adjust refeed"

Sounds like things are headed in the right direction.. Nice work... Scooby will get you where you need / want to be. Keep it up, Hoss.. Soon we will be refering to you as "Big Hoss"

last

The Solution
08-22-2012, 04:34 PM
next arm workout looks like this:

Rope Extensions - The first thing I want you to start off with is rope pushdowns for triceps. I am not looking for anything fancy here. Just do 2-3 warm up sets to get loosened up and then I want you to pyramid your weight up. The form on each rep is to drive the weight down hard and squeeze for 1 second. Your first set should be a hard 15. The next sets should look something like 12, 10, and 8 reps. There is no need to take a long rest break on anything you are doing for arms, so just take about 90 seconds between all of your sets.


Cross Body Hammer Curls - The next exercise if for biceps, brachialis, and brachioradialis. I love the nice full pump you get from this exercise, as it’s one of my favorites. On these make sure you also give it a hard squeeze at the top. Do 4 sets of 10-12 reps on these.


Dip machine - Now we head back over to triceps. Find a dipping type machine similar to the one in the video below. On these I want you to really push the weight (heavy), while maintaining your form. Do 3 heavy sets of 6-8 and for your final set, you are going to do a heavy set of negatives to destroy your triceps. Remember, you destroy muscle in the gym, you don’t build it. So let’s make sure we destroy it, and let your nutrition and rest rebuild it bigger and better. For the last set of negatives, shoot for an extremely heavy set of 5 to 6 reps tops. Below is my set of negatives on this.


Seated Dumbell Curls w/ a 3 second negative - Ok, back to biceps. Give me 3 sets of 8 reps with a 3 second negative. Keep your palms up the whole time. Your biceps will be on fire after this!


L-Extension - This is one of my favorite finishing moves for tris. Do 3 sets of 12 reps here. Watch the form – great exercise to do, after your tris are full of blood. I would not do these early in the workout though. You need to be good and warmed up.


Incline Concentration Curls - Now that your arms are fully pumped, these will provide the finishing touch. Remember to squeeze your bis hard throughout the entire range of motion. Give me 3 sets of 10 reps on these and call it a day!



right off john's site.


Can you link me?

Its above brother.. that is the exact workout i will be doing friday. its outlined and mentions how it should be done.
Just wondering what you would suggest to aid in Bicep Mind Muscle Connection, Back Mind Muscle Connection and quad MMC?

If you are SIGNED up for his site (10$ a month) its Arms #1 Workout under workouts.


Sounds like things are headed in the right direction.. Nice work... Scooby will get you where you need / want to be. Keep it up, Hoss.. Soon we will be refering to you as "Big Hoss"

last

Agreed, upperbody is looking harder. IMO your legs are a stubborn area to get lean, do you agree? regardless you are dialining in VERY nicely. Keep grinding man.

Hoss06
08-22-2012, 04:38 PM
No sir not signed up. As for MMC, just mentally focusing on squeezing.
Negative on legs. Here's a pic from Oct130306
While they never seem to get vein crazy, they still stay pretty lean

Jordan Coburn
08-22-2012, 06:38 PM
Understood, any tips regarding mind muscle connection for back, biceps, or quads?


For quads i'm pretty big on pre-exhausting, or very thouroughly warming up. Although I've never squatted really heavy and said "boy, I sure can feel my quads activate" haha. I'm big on highish reps for leg press and very little rest time between sets "burn". If you check my log on days I leg press I'm pretty much taking less than a minute between sets.

For back I do a lot of unilateral rowing movments (dbs, meadows, suitcase, cable) and that helps me feel a lot in my back.

my arms suck, but I've found that unlilateral movments done in a manner that isolate my arm the best have worked very well. I have trouble Squeezing my bi's with a barbell or ez bar in my hands as opposed to a db, cable handle or machine.

lksurf2
08-22-2012, 08:18 PM
I think your abs do look a bit tighter in the side shot, and overall better from the last set of pics you posted in the offseason thread. scooby will get you there in no time I'm sure.

The Solution
08-22-2012, 08:32 PM
For quads i'm pretty big on pre-exhausting, or very thouroughly warming up. Although I've never squatted really heavy and said "boy, I sure can feel my quads activate" haha. I'm big on highish reps for leg press and very little rest time between sets "burn". If you check my log on days I leg press I'm pretty much taking less than a minute between sets.

For back I do a lot of unilateral rowing movments (dbs, meadows, suitcase, cable) and that helps me feel a lot in my back.

my arms suck, but I've found that unlilateral movments done in a manner that isolate my arm the best have worked very well. I have trouble Squeezing my bi's with a barbell or ez bar in my hands as opposed to a db, cable handle or machine.

Thanks a ton for what works for you dude. Today i did back and it was as follows:
Deadstop rows (Deload each rep on ground)
Stretchers (these blew up my back and i almost did the stack with a pause against my chest)
DB Pullover (head over the bench) Shelby posted a video with super slow negatives (BURN)
Cambered Bar Rows (Someone was on smith) -- i did these deloaded each rep (let weight rest on ground)
then messed with T-bar and meadow rows trying to get my back to feel the muscle being worked and did not have much success

maybe its how i set up or my angle when rowing, but sometimes i struggle on feeling my back or lats working. i try to make sure my chest is up and my lats are flared out and focus on pulling with my elbow and not arms (using versa grips to help with this)


Quads - I did the leg press drop set with minimal rest (had people strip the plates) that literally left me almost throwing up and feeling like my legs were balloons. amazing. whenever i squat heavy or squat in general i dont feel my quads, more glutes/hamstrings from sitting back and focusing on pushing my hips back and breaking at my hips on the descent if that makes sense to get good depth. I just started mountain dog 4 weeks ago and usually do leg curls or some other quad movement first before squats, i cant even do half the weight i do if i started with squats fresh.

Arms -- ill give that a shot on Friday when i train arms. You saw the routine i will be doing.. thoughts? Ill give cables a try, i like the hammer strength machines, but BB's i dont feel so much either even if i put my back against a wall.

Hoss06
08-22-2012, 08:34 PM
For quads i'm pretty big on pre-exhausting, or very thouroughly warming up. Although I've never squatted really heavy and said "boy, I sure can feel my quads activate" haha. I'm big on highish reps for leg press and very little rest time between sets "burn". If you check my log on days I leg press I'm pretty much taking less than a minute between sets.

For back I do a lot of unilateral rowing movments (dbs, meadows, suitcase, cable) and that helps me feel a lot in my back.

my arms suck, but I've found that unlilateral movments done in a manner that isolate my arm the best have worked very well. I have trouble Squeezing my bi's with a barbell or ez bar in my hands as opposed to a db, cable handle or machine.

Cables are easier for contraction, IMO.

Lol on the quad contraction. However, I found that for me, foam rolling in between sets of 20 reps on leg ext really gets the blood flowing there where u can begin to feel the DOMS before its suppose to begin.

Hoss06
08-22-2012, 08:36 PM
I think your abs do look a bit tighter in the side shot, and overall better from the last set of pics you posted in the offseason thread. scooby will get you there in no time I'm sure.

Thanks bud. I have no doubts he will. I think (hope) that I finally found a coach that can keep me where I want to be and when I prep next year can do a great rebound like he's done w/ BM and Bob. His guidelines make more sense too.

Hoss06
08-22-2012, 08:38 PM
Quads - I did the leg press drop set with minimal rest (had people strip the plates) that literally left me almost throwing up and feeling like my legs were balloons.

Heck yes!

Hoss06
08-22-2012, 08:40 PM
Bob: have you tried BB preacher curls? Do 6 contracted and 6 regular

The Solution
08-23-2012, 06:02 AM
Bob: have you tried BB preacher curls? Do 6 contracted and 6 regular

I honestly dont feel much or anything on bb preacher curls. i dont know if my elbows are in the wrong spot or what. but i honestly dont feel jack on them, even if i pause at the top or bottom :(

lksurf2
08-23-2012, 06:21 AM
For me my triceps/lats are the hardest to get a real feel or pump in, I will say I do get a better contraction with cable moves on my triceps vs free weights.

Hoss06
08-23-2012, 10:09 AM
I honestly dont feel much or anything on bb preacher curls. i dont know if my elbows are in the wrong spot or what. but i honestly dont feel jack on them, even if i pause at the top or bottom :(

Have you tried keeping your elbows close?
For DB try alternations, standing. Keep one DB in the halfway curl position while you do sets of 10. Then switch. {if that makes sense?}

cook
08-23-2012, 10:18 AM
I have allways felt the same about preacher curls,At the top the force on my biceps seems to fall off.To me a good substitute is doing curls face down on an incline bench.Your arms are in somewhat the same position as preachers but you get a real flex at the top.As a matter of fact the top is the hardest part of the exercise.

D-NUTZ
08-23-2012, 10:56 AM
Bob, those incline concentration curls are the best thing I have ever done for arms. Never got a good contraction with anything like I got with those.

I have also found that doing preachers with 3 second negs helped my MMC a bit on those...like a lot of you, I never felt them until I do that.

The Solution
08-23-2012, 04:22 PM
Have you tried keeping your elbows close?
For DB try alternations, standing. Keep one DB in the halfway curl position while you do sets of 10. Then switch. {if that makes sense?}

Elbows close on preachers? i could give it a shot, keep a close grip too? or push my elbows inward?

So keep one DB half way up (half way already pushed up instead of all the way down) and then do one rep full ROM with the other arm? seems odd, but its keeping tension on the bicep half way up correct?


I have allways felt the same about preacher curls,At the top the force on my biceps seems to fall off.To me a good substitute is doing curls face down on an incline bench.Your arms are in somewhat the same position as preachers but you get a real flex at the top.As a matter of fact the top is the hardest part of the exercise.


Bob, those incline concentration curls are the best thing I have ever done for arms. Never got a good contraction with anything like I got with those.

I have also found that doing preachers with 3 second negs helped my MMC a bit on those...like a lot of you, I never felt them until I do that.

These???

http://www.youtube.com/watch?v=3Y7wWx8xGAw
3Y7wWx8xGAw

Hoss06
08-23-2012, 05:00 PM
Yessir. Elbows close together on preacher pad, and correct on DB. It may or may not work for you, but just something I've done before.

If you can, try the preachers last when you're biceps are all warmed up.

cook
08-23-2012, 06:04 PM
Solution:yes that is what I was talking about except I do them with a barbell but I don`t guess it matters

D-NUTZ
08-23-2012, 06:36 PM
yeah man, those are awesome. I like doing hammer curls like that too (but without them touching).

The Solution
08-23-2012, 08:13 PM
Yessir. Elbows close together on preacher pad, and correct on DB. It may or may not work for you, but just something I've done before.

If you can, try the preachers last when you're biceps are all warmed up.
Close grip and elbows close, about shoulder width or closer than that??


i will try a set of the incline with a BB or DB and see how it works.

Thanks again for the tips guys. I can only use them as a tool to see what works for me. Everyone is different.

Hoss06
08-23-2012, 08:45 PM
I do mine with a EZ-curl bar with elbows close together. You'll feel it in the inner bicep.

Hoss06
08-23-2012, 09:00 PM
8/23: Cardio/Shoulders
AM: 30 min HIIT on recumbent bicycle
PM: shoulders:
Smith Machine Military press behind the neck
2 warm ups
5x15:10,8,6 Dropset 6
4x10: DB Side delt raises SS 4x10: DB front raises
FST-7: Seated delt machine
ABS
*will have to do rear delts tomorrow as ADT called for a burg alarm at home.

lastson
08-23-2012, 09:54 PM
8/23: Cardio/Shoulders
AM: 30 min HIIT on recumbent bicycle
PM: shoulders:
Smith Machine Military press behind the neck
2 warm ups
5x15:10,8,6 Dropset 6
4x10: DB Side delt raises SS 4x10: DB front raises
FST-7: Seated delt machine
ABS
*will have to do rear delts tomorrow as ADT called for a burg alarm at home.

That sucks... I hate when they call.

cook
08-24-2012, 08:20 AM
Journal looks great Hoss,I`m glad you decided to start it,Gives me one more perspective on training to study.Have a great weekend.

lastson
08-24-2012, 09:36 AM
So big Hoss.. whats on the schedule for today ?

Last

Hoss06
08-24-2012, 12:15 PM
8/24:Arms/cheat meal
Hit a new low of 177.4 this morning.
Arms:
4x12-15 BB curls (80lbs) SS BW dips
4x12-15 CGLP (worked up to 245) SS DB curls (40lbs)
4x15: V-bar pushdowns (80 w/ a squeeze)
4x12: EZ-Bar preacher curls (95lbs slow and steady)
4x15: DB kickbacks (35lbs)
4x25: Cable rear delts (missed them yesterday//with a squeeze)
Abs
Calves

I e-mailed Scoobs with a few cheat meal options to see what he recommends. He approved any of my choices and wants me to eat a real dessert (small DQ blizzard or something) I, however, cannot do so without the guilt so I'll probably just have some sludge and a bite of my wife's Spoonbender that she may end up getting from GoodTimes.

***I only listed weights to show what I'm working with after one meal and supersets***

D-NUTZ
08-24-2012, 01:53 PM
Mm, I haven't had dessert in forever. After my big weight drop today, I may hit up cold stone tomorrow after my cheat.

lastson
08-24-2012, 02:58 PM
8/24:Arms/cheat meal
Hit a new low of 177.4 this morning.
Arms:
4x12-15 BB curls (80lbs) SS BW dips
4x12-15 CGLP (worked up to 245) SS DB curls (40lbs)
4x15: V-bar pushdowns (80 w/ a squeeze)
4x12: EZ-Bar preacher curls (95lbs slow and steady)
4x15: DB kickbacks (35lbs)
4x25: Cable rear delts (missed them yesterday//with a squeeze)
Abs
Calves

I e-mailed Scoobs with a few cheat meal options to see what he recommends. He approved any of my choices and wants me to eat a real dessert (small DQ blizzard or something) I, however, cannot do so without the guilt so I'll probably just have some sludge and a bite of my wife's Spoonbender that she may end up getting from GoodTimes.

***I only listed weights to show what I'm working with after one meal and supersets***

Nice workout and Enjoy the cheat...


Mm, I haven't had dessert in forever. After my big weight drop today, I may hit up cold stone tomorrow after my cheat.

Ask your new diet coach about having desert... As I recall girl scout cookies and almond butter might be a good choice...lol

bushmaster
08-24-2012, 03:00 PM
Nice workout and Enjoy the cheat...



Ask your new diet coach about having desert... As I recall girl scout cookies and almond butter might be a good choice...lol

Do as I say not as I do. I may have topped that this week but can't divulge the info till I check in with scooby on Sunday.

lastson
08-24-2012, 03:40 PM
Do as I say not as I do. I may have topped that this week but can't divulge the info till I check in with scooby on Sunday.

You can tell us... Unless its another I ate 10,000 calories and lost 5 pounds... With some super cheat food... You can keep that to yourself...lol

Hoss06
08-24-2012, 03:48 PM
Lol if there's a cheat that does that with that many cals LMK

The Solution
08-24-2012, 04:45 PM
Lol if there's a cheat that does that with that many cals LMK

If jasons says to take a small dessert do as follows. The guy is a guru.. whenever i questioned him on prep he would email me back with a vicious response saying just follow the plan.

One time he told me to take 2 cheats in 3 days.. i was like jason you serious? he goes go out and get something to eat.. So i ended up getting chinese + a blizzard, woke up to another new low the next day.

Guy is insane at how well he can read bodies.

Hoss06
08-24-2012, 04:59 PM
He's okay with my cheat and said he wishes he would have the same guilt feeling I would get.

cook
08-24-2012, 05:05 PM
Hoss have a good weekend buddy

Hoss06
08-24-2012, 05:06 PM
U2 Cook!

D-NUTZ
08-24-2012, 06:16 PM
Ask your new diet coach about having desert... As I recall girl scout cookies and almond butter might be a good choice...lol

LOL! I have 4 boxes in my freezer at home. I am proud of myself for not tearing into them all summer.

bushmaster
08-24-2012, 07:03 PM
LOL! I have 4 boxes in my freezer at home. I am proud of myself for not tearing into them all summer.

I'll be sending you the address to ship those to shortly.

D-NUTZ
08-24-2012, 07:38 PM
I'll be sending you the address to ship those to shortly.

Joke will be on you when you open it up and there is a bunch of dead rabbits inside....

The Solution
08-24-2012, 08:39 PM
I must be the only one who does not enjoy girl scout cookies.... i thought they were pretty bland to be honest.

Now if we talk about peanut butter chocolate chip cookies, thats a different story :)

samoa's are the only decent ones IMO (but im not a huge cookie guy) rather eat cookie dough batter hah

Hoss06
08-25-2012, 07:12 AM
8/25: 180.0
Up 2.5 lbs from yesterday from the cheat meal. **footlong chicken breast sandwich on honey oat with veggies and mustard**
Dessert: Sludge bowl-4.5 scoops pro, 1 egg white and 3 tbsp of Adams Natural pb.

**refeed day today

AM: HIIT cardio
PM will be legs

The Solution
08-25-2012, 07:20 AM
Got to love the sodium from subway! Water weight FTW

lastson
08-25-2012, 08:29 AM
samoa's are the only decent ones IMO (but im not a huge cookie guy) rather eat cookie dough batter hah
I think the girl scouts stopped selling them (my wifes fav), but I guess keibler makes a cookie just like it...

lastson
08-25-2012, 08:31 AM
8/25: 180.0
Up 2.5 lbs from yesterday from the cheat meal. **footlong chicken breast sandwich on honey oat with veggies and mustard**
Dessert: Sludge bowl-4.5 scoops pro, 1 egg white and 3 tbsp of Adams Natural pb.

**refeed day today

AM: HIIT cardio
PM will be legs

I think it was that .5 scoop of protein powder that did you in... Enjoy the refeed, you'll need it for legs....

Hoss06
08-25-2012, 08:45 AM
Got to love the sodium from subway! Water weight FTW

Eh, it's just water.
Spinach
Green peppers
Red onions
Cheese
Mustard
Pepper

Hoss06
08-25-2012, 08:46 AM
I think it was that .5 scoop of protein powder that did you in... Enjoy the refeed, you'll need it for legs....

LOL! Ya, that extra protein def put me over the top

Hoss06
08-25-2012, 08:48 AM
i bet your a dream client??

My past two coaches have said I'm the most coachable athlete they've ever come across. The way I look at it is I hired Jason to design, and adjust my plan, in addition to having a sharp eye. Why go against the plan? That wastes my money and his time.

lastson
08-25-2012, 09:03 AM
They have em in there new girl scout cookie bars....each one equals 10 minutes more of pwo HITT...well thats what it says on the label...just sayin...

Lol.. my wife.. not me.. I don't eat girl scout cookies..

You know I like cake and ice cream... And I haven't had ice cream since the last time I got cardio added...:confused:

Hoss06
08-25-2012, 09:07 AM
^^ sounds like a lesson learned

Hoss06
08-25-2012, 09:14 AM
What I despise of cheat meals, however, is waking up sweating. The last two weeks after a cheat I'll wake up sweating. I presume it's my metabolism going into overdrive to burn off the cheat?

D-NUTZ
08-25-2012, 09:27 AM
^^ Sounds about right. I get the same way every now and then after a cheat.

Sounds good though Hoss. I LOVE subway lol. Kill legs today man, I got them too.

lksurf2
08-25-2012, 09:51 AM
cheat meal yesterday and refeed today. nice!. have fun with those legs!!!

Hoss06
08-25-2012, 09:53 AM
Yessir. A buddy is meeting up with me today to go thru legs with me. He's driving 2 hours so I'll make it with his time

The Solution
08-25-2012, 09:56 AM
Eh, it's just water.
Spinach
Green peppers
Red onions
Cheese
Mustard
Pepper

The chicken breasts are highly processed as is the bread, a good 1500-2000mg of sodium alone in those bro. Sodium I worked at subway for a year or so as a part time job growing up. Everything comes frozen, all they do is heat it up (aka bake the bread) and microwave the chicken.


What I despise of cheat meals, however, is waking up sweating. The last two weeks after a cheat I'll wake up sweating. I presume it's my metabolism going into overdrive to burn off the cheat?

I doubt you did much damage at all a footlong chicken is (10g fat, 90g carbs, 45 pro from their website) 650 calories, and a sludge bowl was mostly P+F like a normal meal. Cheats vary from person to person in personal preference. I know sometimes Jason will just say "Go get chipolte burrito and chips, or pancakes and eggs at IHOP , Burger/Fry etc. Some people can get away with more than others. As long as you enjoyed it and are satisfied all that matters.

Me and you got legs today, whats the plan for the workout today?
Lets kill it man.

Hoss06
08-25-2012, 10:16 AM
Oh I know about the processed food, I was just craving a sandwich from there.

Yessir. Thinking of this:
4x15-20: leg ext
*foam rolling and stretching in between sets*
5x20/ deep/heavy leg press
4x15-20: lying ham curls
4x10: Banded hack squats
4x10-15: Heavy squats
Calf raises

What about you?

The Solution
08-25-2012, 10:57 AM
Oh I know about the processed food, I was just craving a sandwich from there.

Yessir. Thinking of this:
4x15-20: leg ext
*foam rolling and stretching in between sets*
5x20/ deep/heavy leg press
4x15-20: lying ham curls
4x10: Banded hack squats
4x10-15: Heavy squats
Calf raises

What about you?

Now that you say subway. A meatball sub sounds so good... don't know why.

Workout is posted just got done!

Hoss06
08-25-2012, 11:17 AM
Saw it. I'll comment.

lksurf2
08-25-2012, 02:32 PM
Now that you say subway. A meatball sub sounds so good... don't know why.

Workout is posted just got done!
footlong meatball subs where one of the staples in my diet when I was fat lol

Hoss06
08-25-2012, 06:16 PM
Changed up my game plan for legs as I had another training partner cancel on me.

4x20: Leg ext with stretching in between
5x20: Leg press SS with 4x10 hack squat
4x12-15: Squats
FST-7: Seated leg curls
4x25: Seated calve raises (2 sets in/2 sets out)
Standing calve raises: 100 (50 in/50 out)
FST-7: Seated free motion calves
Abs

lastson
08-25-2012, 07:20 PM
Nice work... Glad you were able to salvage the workout.

Last

Hoss06
08-25-2012, 07:54 PM
always man, always. No reason to miss a workout b/c of someones lack to show.

lksurf2
08-25-2012, 08:17 PM
I think my quads just doubled in soreness reading that man. Great Job!!! hope your refeed was epic!!

Hoss06
08-25-2012, 08:22 PM
Refeed is the same as always.
Thanks. Quads are feeling pretty good.

lastson
08-25-2012, 08:56 PM
I think my quads just doubled in soreness reading that man. Great Job!!! hope your refeed was epic!!

Epic refeed and Hoss, just don't go.together... He's a machine when it comes to diet.. to the letter of Jasons instructions, and pretty much keeps thinga the same each week...

I'm pretty much the same with meal choices, I don't really change things too much

Hoss06
08-25-2012, 08:59 PM
^^ Last is on point. I even texted him my cheat desserthttp://img.tapatalk.com/180896ad-750c-b1e3.jpg

lksurf2
08-25-2012, 09:29 PM
I know your strict on what you eat man. I'm pretty much the same way its only maybe been this last month where I've branched out to other foods. but really I eat the same meals every day. and enjoy them!!

Hoss06
08-25-2012, 09:36 PM
Here's my .02. I pay Jason a monthly fee to prescribe a diet that fits my goals. If I go off the diet without his permission I would be wasting my money and his valuable time. (he's a busy man being a Corporate attorney, husband, and having over 80 clients)
At the end of the day if I'm not happy with the results who am I to blame if I went off the diet? Just me. This way, if something needs to be changed he/I would be able to narrow it down.
Besides, he has a GREAT reputation and I want to make sure I do everything from my end to see that he keeps that reputation presuming I've done everything on my end.

lksurf2
08-25-2012, 09:46 PM
I agree with what you say. If I was paying someone money, I would be doing everything that they outlined, esp with Jason since I have seen the results he gets his clients. otherwise whats the point if I was paying then going off the path and not getting the results I wanted. For right now I am just consistent everyday, and make each day count so I can look at it all and make adjustments as needed.

Hoss06
08-25-2012, 10:08 PM
Consistency is key

lksurf2
08-26-2012, 06:02 AM
^^^ agree very much. Now that I have realized what consistency really is, instead of what I thought it was or how to do it, it makes goals, accomplishments more in your control, so if you really want it bad enough (which all of us do) you can have it.

lastson
08-26-2012, 11:05 AM
How's that re-feed / cheat treating you ? I've already got a few quad veins poppin this am after my first carb meal..

Last

Hoss06
08-26-2012, 03:53 PM
I'm down to 178 today compared to the 180 yesterday from Friday nights cheat meal and yesterday's refeed.
Jason asked that I send him my weight tomorrow so he knows what to adjust if he sees progress stall. I fluctuate around this weight the last week or two so I imagine he may change it up somewhere.

lastson
08-26-2012, 04:07 PM
I'm down to 178 today compared to the 180 yesterday from Friday nights cheat meal and yesterday's refeed.
Jason asked that I send him my weight tomorrow so he knows what to adjust if he sees progress stall. I fluctuate around this weight the last week or two so I imagine he may change it up somewhere.

Not bad getting back to your weight before refeed / cheat. I'm sure if you've been bouncing around that weight, then you'll get an adjustmemt...

The Solution
08-26-2012, 04:29 PM
Weight back down to baseline already! yeah buddy!

Hoss06
08-26-2012, 04:52 PM
I'm pretty sure he'll make an adjustment. Only a few pounds away from single digit bf% (5-8lbs) is what he said.
Thanks for everyone's continuous support!

Hoss06
08-27-2012, 02:14 PM
8/27:
Weight still floating around late 170's. Jason upped my cardio from 3, thirty min LISS sessions, and two HIIT days to 7 thirty min sessions and kept my 2 HIIT sessions the same.
I also asked him to change one of my shake meals to a whole meal. So, I now have 96% beef and veggies in place of it.

Chest/LISS cardio

4x15: Seated cable chest press with a squeeze.
5x15,12,10,10,8: Flat DB press with a twist.
5x15,12,10,10,8: HS Iso-lat incline press.
FST-7: Pec dec flys
3xFailure: Wide push-ups.
Cable wrist curls: 100 forward/100 reverse.
Abs
30 min LISS cardio.

lksurf2
08-27-2012, 02:30 PM
Do you prefer doing your liss after workouts? or in the a.m.?

Hoss06
08-27-2012, 02:35 PM
Preferably fasted, but Mon Fri and Sat I do it in post weights as it suites my schedule better.

lastson
08-27-2012, 03:09 PM
8/27:
Weight still floating around late 170's. Jason upped my cardio from 3, thirty min LISS sessions, and two HIIT days to 7 thirty min sessions and kept my 2 HIIT sessions the same.

Time to burn off that fat.. any macro adjustments or just cardio ?

Last

bushmaster
08-27-2012, 03:10 PM
Good progress with new diet so far. His low do you want to go before bulking? Any shows planned for next year?

The Solution
08-27-2012, 04:30 PM
4 more sessions added! Here comes the dagger!

Hoss06
08-27-2012, 04:57 PM
Time to burn off that fat.. any macro adjustments or just cardio ?

Last

Not really. He only changed one meal from a shake with EVOO to a whole meal with veggies (my request)

Hoss06
08-27-2012, 04:58 PM
4 more sessions added! Here comes the dagger!

Eh, 30min is cake work. I was doing 40mins prior to signing up with Jason. I'm pretty close to single digit bf% (per Jason) so, this should speed things up

Hoss06
08-27-2012, 04:59 PM
Good progress with new diet so far. His low do you want to go before bulking? Any shows planned for next year?

Not sure on how low to be honest. Only time will tell.
Yessir. Next year sometime. I want to hit middles opposed to Welter

lastson
08-27-2012, 05:32 PM
Not really. He only changed one meal from a shake with EVOO to a whole meal with veggies (my request)

That's good, with the extra cardio you should start to drop..

Hoss06
08-27-2012, 05:41 PM
That's good, with the extra cardio you should start to drop..

Oh, I'm sure I will.

D-NUTZ
08-27-2012, 06:22 PM
Do you do your HIIT on off days?

Hoss06
08-27-2012, 06:35 PM
Yessir. Now I'll just have to do them post workout on two of the days

Hoss06
08-27-2012, 08:40 PM
Changing up the refeed some tomorrow. Same macro count as the Honey Nut Cheerios, so why not?130505

The Solution
08-27-2012, 08:53 PM
Chocolate lucky charms FTW!
got a box of those chocolate cheerios in my cupboard
Chocolate PB Puffins (organic cereal)
Kashi Go Lean

My go-to's right now!

lksurf2
08-27-2012, 09:16 PM
Go lean Cinnamon is awesome!

lastson
08-27-2012, 10:38 PM
Changing up the refeed some tomorrow. Same macro count as the Honey Nut Cheerios, so why not?130505

Going over to the dark side ? Next thing you'll be adding snickers bars and M&Ms to the bowel...



Enjoy the refeed...

Last

Hoss06
08-28-2012, 09:59 AM
LOL!
It has the SAME macro count (and 10 cals less actually) as Honey Nut.

And I think you meant BOWL not bowel lol

lastson
08-28-2012, 10:03 AM
LOL!
It has the SAME macro count (and 10 cals less actually) as Honey Nut.

And I think you meant BOWL not bowel lol

Lol.. you are correct, Damn auto correct gets me every time.

They look maybe ill get some for the kids... That's it for the kids

The Solution
08-28-2012, 11:17 AM
Going over to the dark side ?

What is this dark side you speak of?
Maybe someone is jealous :) :) :)

hahaha just shooting the shit.

lastson
08-28-2012, 11:57 AM
What is this dark side you speak of?
Maybe someone is jealous :) :) :)

hahaha just shooting the shit.

Sadly your right..lol I am jealous...

The Solution
08-28-2012, 04:05 PM
Sadly your right..lol I am jealous...

Work well on your next refeed Latson, you have what 300g of carbs? use 50g on cereal and the other 250 on veggies, potatoes, fruit etc. Calculate it out.

Then again personal preference bud. Run it by jason.

Hoss06
08-28-2012, 04:08 PM
I sense a junk bowl concoction.

Hoss06
08-28-2012, 07:34 PM
8/28: LISS cardio/Back/rear delts/traps/HIIT cardio

AM: 30 min LISS on recumbent bicycle
PM: Weights/HIIT cardio
4x:12,10,8,8: WG pull downs
3x12,8,8: Hammer pull downs
4x12,10,8,6: Bent over BB rows to hips
4x25: Single cable rear delt flys
3x12: Rows to chest
FST-7: Serratus rope pull downs
3x12: Cable shrugs
**held for a squeeze on all weights**
** Refeed day**
Abs
Calves
HIIT cardio

D-NUTZ
08-28-2012, 07:36 PM
I like your exercise selection hoss. Looks like a good day overall.

Hoss06
08-28-2012, 07:37 PM
Thanks man. I try to switch it up a lot.

D-NUTZ
08-28-2012, 07:47 PM
Thanks man. I try to switch it up a lot.

I do as well. Always like to keep things different, but if something feels really good...I will do it for a few weeks in a row.

Hoss06
08-28-2012, 07:52 PM
Feel free to use anything I do man.

lastson
08-28-2012, 07:56 PM
Nice work Hoss... How long are your HIIT sessions ?

Last

The Solution
08-28-2012, 08:34 PM
I sense a junk bowl concoction.

Sounds like it fits the refeed easy

Fat free greek yogurt and cream cheese + whey as a base
You can add splenda + Cinnamon for extra flavoring and SF/FF Pudding mix (to thicken) i use 8g its like 5g carbs

Cereal, Fruit, poptarts, pretzels, or other mix-ins

Pop in freezer for 15-20 minutes to thicken, and then toss in cereal on top (i mix fruit in the base)

comes out MONEY!

Hoss06
08-28-2012, 10:21 PM
Nice work Hoss... How long are your HIIT sessions ?

Last

5 min warm up
15 intervals (20 seconds all out, 40 cool @ moderate)
10 min cool down period

-usually about 30 mins or so in total

Hoss06
08-29-2012, 06:58 AM
8/29: HIIT cardio/ Rest day
177.8lbs
* down 1lb from yesterday's refeed *130562130563130564

The Solution
08-29-2012, 07:16 AM
Losing on the refeed. Damn them chocolate cheerios!

lastson
08-29-2012, 07:22 AM
8/29: HIIT cardio/ Rest day
177.8lbs
* down 1lb from yesterday's refeed *130562130563130564

Nice work Hoss.. can't complain about be down the day after a refeed.. today is your update correct ?

bushmaster
08-29-2012, 07:32 AM
Lucky mofo. That just means you have to eat more on the refeeds.

Hoss06
08-29-2012, 07:38 AM
That's the second or third refeed I lost on I believe.

bushmaster
08-29-2012, 07:39 AM
That's the second or third refeed I lost on I believe.

That's why I opt for cheats. I can't hold weight on higher carbs/lower fats.

Hoss06
08-29-2012, 07:39 AM
Nice work Hoss.. can't complain about be down the day after a refeed.. today is your update correct ?
Yessir. I emailed Jason. Well see if he makes any other changes then what s just did on Mon (beef, and veggies opposed to a shake and upped cardio)

Hoss06
08-29-2012, 07:40 AM
That's why I opt for cheats. I can't hold weight on higher carbs/lower fats.

I get one cheat a week

lastson
08-29-2012, 08:06 AM
Lucky mofo. That just means you have to eat more on the refeeds.


That's the second or third refeed I lost on I believe.

I wish I had both of your metabolisms... It take a few days for me to drop after refeeds..

Hoss06
08-29-2012, 08:32 AM
Here's Jason's response to my pictures.

"got it midsection looks a bit harder now. so do biceps.

lets carry on see if we can hit 176 before next refeed if not ill adjust diet again"

lastson
08-29-2012, 12:48 PM
Here's Jason's response to my pictures.

"got it midsection looks a bit harder now. so do biceps.

lets carry on see if we can hit 176 before next refeed if not ill adjust diet again"

Very nice, if Jason says your getting harder, you can bet the bank on it..

Jason seems to be doing a great job.. nice choice

Hoss06
08-29-2012, 12:52 PM
Thank u all for the recommendation.

lksurf2
08-29-2012, 08:06 PM
Very nice, if Jason says your getting harder, you can bet the bank on it..

Jason seems to be doing a great job.. nice choice
agree with this. I also felt your stomach looked tighter in the pics, great job my man!

Hoss06
08-29-2012, 08:21 PM
Thanks man, appreciate it.

Jordan Coburn
08-29-2012, 10:06 PM
8/29: HIIT cardio/ Rest day
177.8lbs
* down 1lb from yesterday's refeed *130562130563130564

Noticably tighter! keep it up!

Hoss06
08-29-2012, 10:16 PM
Thanks brotha

cook
08-30-2012, 08:07 AM
Hoss I`m sure you have mentioned it before but I can`t remember.What does your hitt cardio look like?

Hoss06
08-30-2012, 10:11 AM
5 min warm up
Fifteen, 20 seconds all out
40 seconds moderate pace
Repeat for 15 count.
10 min cool off period.

lksurf2
08-30-2012, 10:42 AM
5 min warm up
Fifteen, 20 seconds all out
40 seconds moderate pace
Repeat for 15 count.
10 min cool off period.
Do you cardio machines for your hit? When I would do it I found it better on the bike.

Hoss06
08-30-2012, 01:14 PM
Recumbent bike or stair stepper.
I also keep my rest periods around 30 seconds on just about all weights which helps too.

lastson
08-30-2012, 01:37 PM
Recumbent bike or stair stepper.
I also keep my rest periods around 30 seconds on just about all weights which helps too.

I've been doing this for the past few weeks and wow what a difference.. I'm drained the end of the workout.

Hoss06
08-30-2012, 01:50 PM
I've been doing it for a year or two. Good stuff.

lksurf2
08-30-2012, 02:48 PM
I use to keep my rest periods that short and although liked it. Had to start taking longer rest periods because I need to start moving some heavier weight and grow lol. I would also sometimes jump rope in between sets for about 45 sec. talk about being tired after a workout lol

The Solution
08-30-2012, 04:17 PM
Recumbent bike or stair stepper.
I also keep my rest periods around 30 seconds on just about all weights which helps too.

Bike IMO is the best form of HIIT for a machine,
but running up hills or 110 yard dash's outside are superior IMO. I love challenging myself especially up a hill (we have a huge one where i played football) about 5 minutes form my house. Ever do anything outside hoss?

Hoss06
08-30-2012, 04:46 PM
Being in CO, our weather is more bi-polar than some people.
No, not really. I like to get everything done at once of possible.. I do, however separate my cardio (fasted AM weights PM followed by more cardio when called for) my reason is simple. I sip on coffee while on my way to the gym around 0440 and then my BCAA's while doing cardio and checking on the boards.

Hoss06
08-30-2012, 06:58 PM
8/30: LISS cardio/shoulders/rear delts/LISS cardio
AM: Fast LISS cardio
PM: Weights
3x Rotor cuff exercises
5x20,15,12,10,8: Seated DB press (haven't done these in a year due to my rotor cuff injury. I went up to 60lbs DB's with a good squeeze. I didn't feel any pain. (yet) Next time I may up the weight depending how the injury responds.)
3x15: Seated DB front raises.
3x12: Seated side lat DB raises.
3x12: Incline, face down rear delt DB raises.
FST-7: Seated machine side lat raises
Abs
Calves
LISS cardio (forgot to do LISS yesterday out of habit and only did HIIT)
* decided to work rear delts again this week just to give them more of a push.*

D-NUTZ
08-30-2012, 07:13 PM
Ever since I have hit rear delts 2x per week, I noticed some good improvements.

lksurf2
08-30-2012, 08:12 PM
Ever since I have hit rear delts 2x per week, I noticed some good improvements.
was thinking of adding in a extra a few sets on my chest days at the end. might give it a shot now to see how my body responds.

The Solution
08-30-2012, 08:32 PM
Being in CO, our weather is more bi-polar than some people.
No, not really. I like to get everything done at once of possible.. I do, however separate my cardio (fasted AM weights PM followed by more cardio when called for) my reason is simple. I sip on coffee while on my way to the gym around 0440 and then my BCAA's while doing cardio and checking on the boards.
Where in CO you live? My cousins live out there and i was there last year for their wedding.

we flew into Denver and they live in Grand Junction (Cousins live in both cities)
Area is absolutely amazing
Great time hiking and the food around CO is amazing. some serious places to eat.
Bison Burgers all over the place.

Hoss06
08-30-2012, 09:30 PM
Denver, Adams County. GJ is around 4hours from me.

Yessir. Great views, people, fit state, and we get all 4 seasons.

lksurf2
08-30-2012, 09:42 PM
what are these seasons of which you speak??? lol

Hoss06
08-30-2012, 09:49 PM
I'm from Ventura County so I know your pain, Ian. CA is too expensive over crowded, and boring for my taste. I also have fam in SD. Idk where in proximity from you....then more fam in Huntington Beach, Simi Valley, and Newbury Park.

lksurf2
08-30-2012, 10:07 PM
I'm from Ventura County so I know your pain, Ian. CA is too expensive over crowded, and boring for my taste. I also have fam in SD. Idk where in proximity from you....then more fam in Huntington Beach, Simi Valley, and Newbury Park.
Agree very much with on being over crowded, boring, and expensive. People are always like ohhh its soo nice, you have the beach and blah blah blah.....but really there is not anything to do here unless you live Downtown or have money...both of which I don't lol. I live down in Chula Vista which is closer to the border so tons of great mexican food!! But I also live out in the suburbs which is equally boring as hell. only nice thing about it is everything that I need to go to is 5-10 min away. Grocery stores, work, and gym all within a 10 mile radius from me lol.....but really really lame here.

Hoss06
08-30-2012, 10:18 PM
The beach was never my thing. I hate sand+water on me. The lakes are a different story. Sea-do's. Then again, we can't deep sea fish out here.

lastson
08-31-2012, 05:48 AM
Whats the plan for today Hoss ?

D-NUTZ
08-31-2012, 07:19 AM
The beach was never my thing. I hate sand+water on me. The lakes are a different story. Sea-do's. Then again, we can't deep sea fish out here.

I hate the too. Especially on my feet.

cook
08-31-2012, 08:26 AM
what are these seasons of which you speak??? lol
In Texas we got hot then hotter then hottest.
I did a HITT cardio workout on my recumberent bike like you laid out last night Hoss.It felt really good.I think I will do this 3 or 4 times a week at night.thanks

lksurf2
08-31-2012, 10:47 AM
I hate the too. Especially on my feet.
yeah I agree also. and I hate having to wash my feet before I get in the car...but no matter what sand still gets in there lol.

lastson
08-31-2012, 11:19 AM
You guys just need to go to real beaches like on the east coast... Not the rocks by the water you west coast people think are beaches..

Hoss06
08-31-2012, 12:04 PM
In Texas we got hot then hotter then hottest.
I did a HITT cardio workout on my recumberent bike like you laid out last night Hoss.It felt really good.I think I will do this 3 or 4 times a week at night.thanks

Hey, no problem my man.

Hoss06
08-31-2012, 12:11 PM
8/31: Legs / LISS cardio
Refeed day
NEW low: 176.4lbs
AM: 4x15-20: Leg ext.
5x20: Leg press SS 4x12-15: Hack squat.
4x15-20: Lying leg curls
4x: Weighted walking lunges.
FST-7: Free motion seated calve presses
100:Standing calve presses. (50 in with heels pointed inward //50 out with heels pointed in)
Abs
LISS cardio.

* I had a rude awakening of a reminder to use that foam roller more. On my first walking lunge, I got a 1/2 lunge in before my quads went into hydrolock. I immediately, yet slowly, walked to the stretching area and foam rolled the quads then completed the lunges without a problem. *

lksurf2
08-31-2012, 02:20 PM
Nice SS dude! grats on the new low too!! I just foam roll a little everyday now and it has helped soo much

The Solution
08-31-2012, 04:07 PM
Foam Roller = Savior during prep. New low and legs = Win Win!