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Thread: Hoss' journal

  1. #5296
    Moderator Hoss06's Avatar
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    7/26/15:

    Back traps biceps

    Rope pulldowns:
    105lbs x 20 (1 set)
    120lbs x 20 (2 sets)

    Rack pull-ups:
    BW x 15 (3 sets)

    Meadow rows:
    2 plates x 12 (1 set)
    2 plates +25lbs x 12 (1 set)
    2 plates +35lbs x 12 (1 set)

    Rack-deads:
    315lbs x 10 (1 set)
    405lbs x 6 (1 set)
    455lbs x 6 (1 set)

    Close grip stretchers:
    120lbs x 12 (3 sets)

    Seated wide grip cable rows. Bring into chest:
    135lbs x 10 (3 sets)

    DB shrugs: (21's)
    85's x 7 <<< x 7 <<< x 7 (1 set)
    80's x 7 <<< x 7 <<< x 7 (1 set)
    75's x 7 <<< x 7 <<< x 7 (1 set)

    Seated EZ-curl bar S/S EZ-curl bar using same weight:
    85lbs x 12 <<< x 12 (2 sets)
    85lbs x 10 <<< x 8 (1 set)

    Rope hammer curls. One triple dropset:
    75lbs x 12 <<< 60lbs x 12 <<<< 45lbs x 15

    Been sick with a cold the last few days. Strength and appetite comes and goes.
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  2. #5297
    OLYMPIAN The Solution's Avatar
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    Get well soon dude.
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  3. #5298
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    X2 Feel better, Hoss!

  4. #5299
    Moderator Hoss06's Avatar
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    Thanks. Still felt horrible today, and these long work weeks aren't helping. Regardless, wanted to train today as my schedule is all over the place this week


    7/27/15:

    Chest delts tris

    Time crunch this evening and everything was minimal rest. Some were back to back..no rest.

    DB incline presses. 5 with a slow negative, and 5 fast:
    90's x 5 <<< x 5 (2 sets)
    95's x 5 <<< x 5 (1 set)

    Strive machine incline press. 10 lower half of movement only. Add weight and do 10 more with top half of movement.
    2 plates/side x 10 <<< 3 plates/side x 10 (1 set)
    3 plates/side x 10 <<< 3 plates/side + 25lbs/side x 8 (1 set)
    3 plates/side x 10 <<< 3 plates/side + 20lbs/side x 10 (1 set)

    Pec dec. 5 slow. 5 fast S/S dips:
    180lbs x 10 <<< BW x 10 (3 sets)

    Heavy Partial DB lateral raises S/S lighter full DB lateral rasies:
    20's x 12 <<< 15's x 12 (2 sets)
    25's x 12 <<< 20's x 12 (1 set)

    Standing overhead press machine in smith machine:
    135lbs x 12 (1 set)
    185lbs x 12 (1 set)
    175lbs x 10 (1 set)

    Bent over DB rear lateral raises:
    20's x 20 (2 sets)
    25's x 20 (1 set)

    Tricep cable push-downs S/S recorded cable tricep push-downs:
    180lbs x 12 <<< 105lbs x 12 (1 set)
    195lbs x 12 <<< 105lbs x 12 (1 set)
    210lbs x 12 <<< 105lbs x 12 (1 set)

    Single overhead tricep DB extensions:
    40's x 12/arm (2 sets)
    35's x 10/arm (1 set)
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  5. #5300
    OLYMPIAN The Solution's Avatar
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    Training when sick can supress the immune system further (making it longer to recover) take caution bro and get well soon!
    Think it is allergy related?
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  6. #5301
    Moderator Hoss06's Avatar
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    Quote Originally Posted by The Solution View Post
    Training when sick can supress the immune system further (making it longer to recover) take caution bro and get well soon!
    Think it is allergy related?
    Nah. I went and dropped $35+ on cough meds at 930 last night. I'm a baby when I'm
    sick.
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  7. #5302
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    7/30/15:

    Been a busy couple of days with work events.

    Back traps biceps LISS:

    Wide grip pull-ups:
    BW x 12-20 (3 sets)

    Underhand pull-downs. Do as many as you can- take 10 breaths and go again. Do this three times:
    135lbs x 25 <<< 135lbs x 17 <<< 135lbs x 15

    Db dead stop rows:
    140's x 10 (3 sets)

    Plate loaded Dante rows:
    55lbs/side x 12 (3 sets)

    Straight arm rope pull-downs:
    120lbs x 20 (3 sets)

    DB shrugs:
    95's x 20 (3 sets)

    Dead-lifts:
    225lbs x 6 (1 set)
    315lbs x 6 (1 set)
    405lbs x 3 [fail] (1 set)

    DB hammer curls S/S wide-grip BB curls:
    40's x 15 <<< 70lbs x 15 (1 set)
    40's x 15 <<< 70lbs x 8 (1 set)
    40's x 15 <<< 70lbs x 10 (1 set)

    Plate loaded preacher curls. Hold each contraction for 2 seconds with a slow negative. One triple dropset:
    65lbs x 5 <<< 55lbs x 6 <<< 45lbs x 6

    LISS cardio.
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  8. #5303
    OLYMPIAN masterschamp's Avatar
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    Great Back session!

  9. #5304
    OLYMPIAN The Solution's Avatar
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    How was the golf outing?
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  10. #5305
    Moderator Hoss06's Avatar
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    Quote Originally Posted by masterschamp View Post
    Great Back session!
    Thanks homie

    Quote Originally Posted by The Solution View Post
    How was the golf outing?
    I did better than I thought...beer may have helped our game, who knows. =)
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  11. #5306
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    8/1/15:

    Legs calves

    Romanian DB deadlifts:
    40's x 12 (3 sets)

    Seated hamstring curls:
    165lbs x 12 (1 set)
    180lbs x 12 (2 sets)

    BB squats:
    225lbs x 10 (1 set)
    245lbs x 10 (1 set)
    265lbs x 10 (1 set)
    185lbs x 20 (1 set)

    Leg press. 1.5's:
    3 plates/side x 12 (3 sets)

    Free motion single leg lunges:
    120lbs/each leg x 12 (3 sets)

    Leg extensions. 10 fast, 10 slow, 10 halfway:
    90lbs x 10 <<< x 10 <<< x 10 (3 sets)

    Adductors:
    190lbs x 12 (3 sets)

    Standing calve raises:
    BW x 25 each calve. (3 sets)

    Standing calve raises. 3 second stretch at bottom:
    2 plates/side x 10 (3 sets)
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  12. #5307
    OLYMPIAN The Solution's Avatar
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    Golf and Bowling
    the two sports where beer makes you better!
    2013 & 2014 RX Member of the Year
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  13. #5308
    OLYMPIAN The Solution's Avatar
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    How many awards is TSN up for this year?
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  14. #5309
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    Default Hoss' journal

    Quote Originally Posted by The Solution View Post
    How many awards is TSN up for this year?
    I'll have to check...I know we just surpassed GAT in the top brands ranking though. Greg = right in the feelers.

    On a side note, I've been testing PI 2.0...New formula and testing several flavors...so far I've tested 3 out of 4 of them. Definitely some improvements.
    Last edited by Hoss06; 08-03-2015 at 11:29 PM.
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  15. #5310
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    8/3/15:

    Chest biceps LISS

    BB incline. Last set to failure:
    225lbs x 5 (1 set)
    245lbs x 5 (1 set)
    275lbs x 5 (1 set)
    295lbs x 5 (1 set)
    315lbs x 3 (1 set)

    Machine flys S/S wide-grip push-ups with a 4 second negative:
    195lbs x 10 <<< BW x 10 (3 sets)

    DB incline flys S/S flat DB press:
    45's x 12 <<< 115's x 7 [fail] (1 set)
    45's x 12 <<< 105's x 10 (1 set)
    45's x 12 <<< 95's x 10 (1 set)


    Flat machine press. 1.5's:
    2 plates/side x 10 (1 set)
    1 plate/side + 25lbs/side x 10 (2 sets)

    Wide grip BB curls S/S close grip BB curls:
    70lbs x 12 <<< 70lbs x 12 (1 set)
    80lbs x 12 <<< 70lbs x 12 (1 set)
    90lbs x 10 <<< 90lbs x 8-10 (1 set)

    LISS cardio.
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

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