Hoss' journal

[Hoss06]

2/25/15:

Legs

Banded knee stability with quad contractions. Same exercise as previous leg days, but with a heavier (more resistant) band.
Band x 40/leg (2 sets)

Lying leg curls:
110lbs x 20 (3 sets)
110lbs x 20 <<< 80lbs x 20 (1 set)

Leg press:
3 plates/side x 20 (1 set)
4 plates/side x 20 (2 sets)
4 plates/side x 30 (1 set)

Hack squats: feet on incline board
2 plates/side x 20 (1 set)
3 plates/side x 20 (2 sets)
3 plates/side + 5lbs/side x 20 (1 sets)

Single legged glute press:
30lbs x 20/leg (1 set)
20lbs x 20/leg (2 sets)

Medicine ball air squats. Stand on two small med balls (ones with base on it) and do air squats
BW x 3-5 x 3 sets.

[The Solution]

So your one of those people who does those medicine ball squats and bosu ball one legged squats

[Hoss06]

So your one of those people who does those medicine ball squats and bosu ball one legged squats

Lol not even
The med ball squats help strengthen the knee stability muscles ...

[The Solution]

I guess you did not see the sarcasm

[data4]

Good to see you are being proactive with your rehab exercises!

[Hoss06]

Good to see you are being proactive with your rehab exercises!

Thanks man. Trying!

[Hoss06]

2/28/15:

Touch up back/legs/calves

Rope straight arm pull downs S/S seated wide grip rows:
90lbs x 15 <<< 160lbs x 15 (1 set)
105lbs x 15 <<< 175lbs x 15 (2 sets)

Seated D-handle pulldowns. Twist into you as you pull down for a contraction:
60lbs x 15 (1 set)
75lbs x 15 (2 sets)

Standing straight bar pulldowns:
60lbs x 12 (3 sets)

Seated leg curls:
150lbs x 20 (1 set)
165lbs x 20 (2 sets)

Standing single leg curlsL
25lbs x 15/leg (3 sets)

Single leg press:
3 plates total x 20/leg (3 sets)

Smith machine squats:
135lbs x 20 (1 set)
185lbs x 20 (2 sets)

Wide stance standing calve raises S/S close stance calve raises:
1 plate/side x 20 <<<< 1 plate/side x 20 (3 sets)

[Hoss06]

3/1/15:
New macros increased for regular training days. Refeed and off days left alone
330P/465C/140F

Delts tris LISS

I'm not doing any db work (much really) due to the forearm, so I can let it rest a couple of weeks

Side db lat machine
90lbs x 20 (3 sets)

Seated shoulder press machine:
2 plates/side x 15 (3 sets)

Reverse pec dec: 10 palms in/10 palms out/10 palms in
50lbs x 10/10/10 (3 sets)

Vbar pressdowns:
185lbs x 20 (1 set)
200lbs x 20 (1 set)
215lbs x 20 (1 set)

Single underhand tricep pressdowns:
35lbs x 20/side (1 set)
50lbs x 20/side (2 sets)

LISS cardio

[The Solution]

Damn your eating a lot
whats refeed and non workout macros ?

[Sunnyday]

Looks to be a little over 4000 calories. I eat over 2300 offseason with about the same distribution on training days. I weigh 110 so to me that sounds about right for him.

[Hoss06]

Damn your eating a lot
whats refeed and non workout macros ?

Off- 308P/107C/105F
Refeed: 253P/600C/125F

Looks to be a little over 4000 calories. I eat over 2300 offseason with about the same distribution on training days. I weigh 110 so to me that sounds about right for him.

Ya, 4400'ish. Kevs math may be a little off, as some days I double my pre carb meal, and up my intra shake.

I float around 198/200lbs.
My off days suck it's around 2600cals

[The Solution]

My off days suck it's around 2600cals

You mean 253 P

2600 is more than i eat everyday
Screw you!

[Hoss06]

You mean 253 P

2600 is more than i eat everyday
Screw you!

Fixed. Thanks

U are dieting for the Arnold, right? How high did your macros get?

[The Solution]

not that high.

[Hoss06]

not that high.

But what were they at?