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Thread: Hoss' journal
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07-08-2014, 08:39 PM #4306
Leg Extensions be very careful .. those are damn heavy on the knees... i would avoid them because they could put a lot of tension on them. Just be safe with it bro.
Dont worry about not training legs. just get healthy.. serious.. you want to be crippled tried to hobble on it the rest of your life or just get it fixed and back to 100% and then get back to training 100% and making some good results again instead of trying to beat around the injury.
Cant wait to see you back to 100% and all sorted out man.. Stay positive.2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-14-2014, 04:08 PM #4307
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07-22-2014, 08:16 PM #4308
7/22/14:
Chest LISS
So, normally I train chest/tris and back/bis, but will be changing that this week and doing arms by themselves so I get at least 4 training days in...as mentally challenging as this is, I really shouldn't be training legs until I meet with the ortho surgeon on 8/8/14 for his .02 on whether or not he wants to cut me open....I've been calling the ortho surgeon dept daily in hopes of a sooner appt, but there have been no cancelings yet.
BB incline: keep adding 10 pounds per set of 8 reps until you cannot get 8 reps. Rest one minute between sets.
185lbs x 8 (1 set)
195lbs x 8 (1 set)
205lbs x 8 (1 set)
215lbs x 8 (1 set)
225lbs x 8 (1 set)
245lbs x 6 (1 set)
DB incline flys S/S DB incline press. Use the same weight and go to failure (12-15 reps) (rest periods were around one minute)
60's x 12 / 60's x 20
60's x 10 / 60's x 10
60's x 10 / 60's x 6
Weighted Lee Priest dips to failure (6-10 with 5 second negative
45lb plate x 7 (1 set)
45lb plate x 6 (1 set)
45lb plate x 5 (1 set) << deep breaths and do one more rep.
Pec dec: go to failure (6-12)
170lbs x 12 (1 set)
170lbs x 10 (2 sets)
LISS cardioTraining / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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07-22-2014, 09:18 PM #4309
Hold off on leg training, think about if you attempt to do legs and you further damage something in your knee it will only make surgery worse or the recovery process much longer, and then you will be out even longer. Rather have you see the light @ the end of the tunnel sooner than later.
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-23-2014, 06:45 PM #4310
- Join Date
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- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
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Someday I'll have Titanium Knees(tm) and I'll be able to squat 5,000 lbs.
Seriously, get well soon, Hoss.
I am teh jelus of your recent chest workout.Facebook | Instagram | Twitter | Join Rx Muscle on Facebook!
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07-23-2014, 07:10 PM #4311Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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07-23-2014, 07:10 PM #4312
7/23/14:
Back calves LISS
Close grip Stretchers S/S with straight arm pulldowns:
Stretchers: 120lbs x 12 (3 sets)
Straight arm pushdowns: 50lbs x 12 (3 sets)
DB deadstop rows:
120lbs x 10 (1 set)
125lbs x 10 (1 set)
130lbs x 10 (1 set)
Wide grip pull downs: really lean back on these
150lbs x 15 (2 sets)
165lbs x 15 (1 set)
Smith machine rack deads: Slow negative and hold upon completion for 2 second contraction
275lbs x 10 (1 set)
285lbs x 10 (1 set)
295lbs x 10 (1 set)
Seated rope cable rows: lean forward and stay forward as you row.
120lbs x 12 (3 sets)
Seated calve raises S/S with single calve ext.
Seated:
(2) 45lb plates x 40 (5 sets)
Single calve ext:
(1) 45lb plate +25lbs x 20/calve (5 sets)
Standing calve raises S/S with calve ext using both valves at same time
Standing:
(1) 45lb plate x 40 (5 sets)
Calve ext:
(1) 45lb plate +25lbs x 50 (5 sets)
LISS cardioTraining / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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07-24-2014, 10:25 PM #4313
7/24/14:
Delts
Reverse pec dec 3 ways: 10 palms facing, 10 palms on top, 10 palms up.
70lbs x 10/10/10 (3 sets)
Side DB lateral raises S/S with side DB partials
25's x 12 / 12 (1 set)
30's x 12 / 12 (2 sets)
Seated DB shoulder presses:
70's x 10 (1 set)
80's x 10 (1 set)
80's x 8 (1 set)
Behind the back smith shrugs:
225lbs x 20 (3 sets)
Upright cable rows (wide grip) triple dropset
120lbs x 12 << 105lbs x 12 << 90lbs x 12 (1 set)Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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07-25-2014, 06:56 AM #4314
Good to see consistency in here Sean.
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-25-2014, 09:15 AM #4315
I still train 4x a week...just don't post much in here.
Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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07-26-2014, 05:33 PM #4316
7/26/14:
Arms LISS
Triceps:
Seated overhead DB tricep ext (both hands) S/S with V-bar pushdowns (elbows flared)
Seated tri OH ext // v-bar pushdowns:
95lbs x 15 (1 set) << 150lbs x 15 (1 set)
105lbs x 15 (1 set) << 195lbs x 15 (1 set)
110lbs x 15 (1 set) << 210lbs x 15 (1 set)
Decline DB skulls: Rotate wrists at top for an extra squeeze.
30's x 30 (1 set)
35's x 20 (1 set)
35's x 15 (1 set)
Biceps:
Preacher machine curls S/S supinated DB curls:
Preacher machine curls // supinated DB curls:
(1) 45lb plate + 25lbs x 12 (1 set) << 35's x 12 (1 set)
(1) 45lb plate + 25lbs x 10 (1 set) << 35's x 11 (1 set)
(1) 45lb plate + 25lbs x 8 (1 set) << 35's x 8 (1 set)
DB hammer curls: do as many as you can, then immediately do partials
35's x 12 << 35's x 12 (2 sets)
35's x 12 << 35's x 10 (1 set)
LISS cardioTraining / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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07-27-2014, 10:18 PM #4317
Attachment 172506Attachment 172507Attachment 172508Attachment 172509Attachment 172510
10mile hike....the only crappy part was 3-4 of those were in a severe thunderstorm....the wife literally felt that we were going to be on an episode of "I Survived"....crazy ass storm...mind u we were surrounded by only trees, (forest type) hills, slippery rocks, steep hills, etc...knee was sore, but we realllllly needed this time together.Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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07-28-2014, 06:43 AM #4318
Family time is time well spent.
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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07-29-2014, 01:46 PM #4319
Anyone else going to the O, other than Last? Just purchased my tix..
Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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07-29-2014, 01:55 PM #4320
Shit I have to get all my tickets but I will be there!
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