Hoss' journal

[Hoss06]

your crazy with the racks, i love it

Thanks. The racks felt great so I just kept going.

Be careful man. Your still fresh after Surgery. Do not reinjure anything.

Yep. Believe it or not, but between Carmen, Kristen, Greg, and yourself I am being watched over like a hawk...I promised them i wouldn't do anything stupid, and would stop at any signs of pain ...

Sounds like progress is going well. Strong ass deads brother.

Nothing compared to your 900lb rack deads

Glad to see you're back at it again. You're pushing it too hard.

Stay safe.

Thanks, Mac...PA cleared me for some db work (upper only) and light leg work on the ext and curls...anything above 40lb on the ext will cause pain...

[Hoss06]

10/21/14:

Chest/tris/calves/LISS and some leg work for motion

Dorian dips S/S flat db flys:
3 second negative on dips / 1 second pause at bottom on flys
(1) 45lb plate x 12 <<< 50's x 12 (2 sets)
(1) 45lb plate x 9 (failed) <<< 50's x 12 (1 set)

Incline DB press. 3 second negative
70's x 12 (1 set)
65's x 12 (1 set)
60's x 12 (1 set)

Cable cross overs. 8 slow, 8 fast, 8 partials
60lbs/side x 8/8/8 (1 set)
50lbs/side x 8/8/8 (2 sets)
-minimal rest

Machine incline press:
(2) 45lb plates/side + 25lbs/side x 12 (3 sets)

Incline EZ bar skull crushers. Go down nice and slow
80lbs X 12 (1 set)
80lbs x 10 (1 set)
80lbs x 9 (1 set)

Straight bar press downs S/S reverse press downs:
150lbs x 12 <<< 90lbs x 12 (1 set)
165lbs x 12 <<< 90lbs x 12 (2 sets)

Standing calve raises S/S single calve extenstions:
(1) 45lb plate/side x 40 <<< (2) 45lb plates / x 20/calve (4 sets)
-30 second reset period

Seated calve raisesclose stance)
(1) 45lb plate + 25lbs x 40 (2 sets)
(1) 45lb plate x 40 (2 sets)
-15 second rest period

Seated calve extentsions:
(2) 45lb plates x 20 (4 sets)

Seated leg curls: 10 wide S/S 10 close
105lbs x 10/10 (1 set)
135ls x 10/10 (3 sets)
-15 second rest

Seated leg extension: 10 wide S/S 10 close
40lbs x 10/10 (4 sets)
-15 second rest period

LISS cardio

Leg work felt great. There wasn't any pain in either exercise so I kept it light. My quads were burning towards the end, and the MMC on the leg curls felt great.

[The Solution]

Legs are back means more ice cream

[Hoss06]

Legs are back means more ice cream

Lulz. Can only do light leg machines it'll be a few weeks at min b4 anything else

[Hoss06]

10/22/14:

Back biceps calves LISS

Weighted rack chins. Slow negative, and 2 second contraction:
1 plate x 12 (3 sets)

Straight arm rope pulldowns:
45lbs x 12 (3 sets)

Pendley BB rows:
135lbs x 12 (1 set)
185lbs x 12 (2 sets)

Rackdeads:
365lbs x 10 (1 set)
385lbs x 8 (1 set)
405lbs x 8 (1 set)

Hoist pulldown machine. Use neutral grip slow negative, 2 second contraction.
2 plates x 10 (3 sets)

Machine rows:
180lbs x 12 (1 set)
195lbs x 12 (2 sets)

Pinwheel DB curls S/S BB curls:
35's x 10 <<< 70lbs x 10 (2 sets)
35's x 10 <<< 70lbs x 8 (1 set)

Wide grip cable curls S/S reverse cable curls:
90lbs x 12 <<< 60lbs x 12 (3 sets)

Standing wide raises S/S close stance calve raises:
BW x 50 <<< BW x 50 (3 sets)

LISS cardio.

So, tomorrow I will be meeting up with JCross. We were supposed to train, but he is suffering from a dog bite (golden retriever - 17 stitches) so we are going to meet up for dinner...he's a few weeks out
from his wedding, so he's kind of disappointed he cannot lift for a bit.

[The Solution]

17 Stitches from a dog? holy cow what happened?

[Hoss06]

17 Stitches from a dog? holy cow what happened?

I didn't ask. Job related though. I'll ask him tmrw.

[jcross485]

Great meeting you my friend. Pics do not do you justice...you are one thick dude. You got me motivated again to start getting a bit more regimented. Once I get all healed up and back into the gym I'm going to try and find some time to log some things again.


Sent from my iPhone using Tapatalk

[Hoss06]

Great meeting you my friend. Pics do not do you justice...you are one thick dude. You got me motivated again to start getting a bit more regimented. Once I get all healed up and back into the gym I'm going to try and find some time to log some things again.


Sent from my iPhone using Tapatalk

Nice to finally meet you in person, man! You'll be back at it in no time, brother. Enjoy the wedding and time home!

[Hoss06]

10/23/14:

Delts

Side db lateral raises. Keep working up until you cannot hit 10-12 and then work your way back down.
15's - 30's and back down. (2 sets)

Reverse pec-dec S/S bent over rear db raises:
90lbs x 12 <<< 15's x 12 (3 sets)

Upright BB row. 10 wide S/S 10 close:
85lbs x 10/10 (3 sets)

Trap raises:21's. 7 front / 7 behind / 7 to the side.
85's x 7/7/7 (1 set)
80's x 7/7/7 (2 sets)

[The Solution]

that is one of the shortest workouts I have ever seen you do.
Weekend Plans?

[Hoss06]

that is one of the shortest workouts I have ever seen you do.
Weekend Plans?

Ya shortened training schedule...was still around 40'ish mins.

Yessir. Will be at the Europa

[The Solution]

Travel Safe and have fun!
hope you packed all your chicken so you do not go anabolic bro!

[Hoss06]

Nomealspacked.jpg :-)

[Hoss06]

10/28/14:

Chest tris calves liss

BB incline:
Do 8 reps. Keep adding weight until you cannot get 8 reps.
185lbs x 8 <<< 195lbs x 8 <<< 205lbs x 8 <<< 215lbs x 6 <<< worked back down.

Incline DB flys S/S DB incline presses using same weights.
50's x 12 <<< 50's x 12 (1 set)
60's x 10 <<< 60's x 6-8 (2 sets)

Pec dec:
165lbs x 12 (1 set)
180lbs x 12 (2 sets)

Lee priest dips with 5 second negative
1 plate x 8 (1 set)
1 plate x failure (5-6) (2 sets)

Rope pressdowns:
105lbs x 12 (3 sets)

Overhead DB tricep ext:
80lbs x 12 (1 set)
90lbs x 15 (2 sets)

Flat BB skull crushers:
90lb EZ bar x 6 (3 sets)

Seated calve raises: keep adding weight until you cannot get 8 reps and work your way back down.
1 plate/side x 8 <<< 1 pps +10lbs x 8 <<<1 pps + 20lbs <<< 1 pps + 30lbs <<< 1 pps + 40lbs x 8 <<< worked back down.

LISS cardio