Hoss' journal

[Hoss06]

6/30/15:
Back biceps LISS

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

Rope pulldowns:
120lbs x 20 (3 sets)

DB dead stop rows:
145's x 10 (3 sets)

Plate loaded Dante rows:
1 plate/side + 10lbs/side x 12 (1 set)
1 plate/side + 20lbs/side x 12 (2 sets)

Underhand pull-downs. Go to failure, take 10 breaths and go again. One triple dropset:
165lbs x 8-12 (1 triple dropset)

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

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

Hammer DB curls S/S wide-grip BB curls:
40's x 15 <<< 60lbs x 15 (1 set)
40's x 15 <<< 60lbs x 12 (1 set)
40's x 15 <<< 60lbs x 10 (1 set)

Plate loaded preacher curls. Hold each rep for a 2 second contraction. One triple dropset:
1 plate + 35lbs x 6 <<< 1 plate + 25lbs x 6 <<< 1 plate x 6

LISS cardio.

[The Solution]

You can bust out 20 pull-ups for 3 consecutive sets? Thats damn impressive.

[Hoss06]

You can bust out 20 pull-ups for 3 consecutive sets? Thats damn impressive.

It was a different pull up bar..angles were different too..on a normal one, probably not.

[Hoss06]

Changing gears...Kev pulled out of Team U this wknd. Unfortunately, he became rather ill the last couple of days.

[Hoss06]

7/2/15:
Legs

Had to jump around quite a bit today. Gym was very busy in the leg room.

Romanian DB deadlifts10lb plate under front of toes)
30's x 12 (1 set)
40's x 12 (2 sets)

Smith machine single leg lunges:
135lbs x 12/ each leg (1 set)
185lbs x 12/ each leg (2 sets)

BB squats:
205lbs x 10 (1 set)
225lbs x 10 (2 sets)
245lbs x 20 (1 set)

Seated hamstring curls with 2 second contraction:
195lbs x 12 (1 set)
180lbs x 12 (1 set)
165lbs x 12 (1 set)

Leg press 1.5's:
4 plates/side x 12 (1 set)
5 plates/side x 12 (1 set)
6 plates/side x 10 (1 set)

Plate loaded leg extension: 10 slow <<< 10 fast <<< 10 halfway up.
80lbs x 10/10/10 (3 sets)

Plate loaded standing calve raises. 3 second stretch at bottom.
2 plates/side x 12 (3 sets)

Seated calve raises: 6 dropsets. 35lb plate + (6) 10lb plates/side. 10 reps each.

Addcutors:
170lbs x 12 (3 sets)

[The Solution]

Hope you have a good holiday with the kids brother.

[Granite-Dawg]

Happy Fourth to you and the family !!!


Sent from my iPhone using Tapatalk

[Sunnyday]

Hope you have a good holiday with the kids brother.

Happy Fourth to you and the family !!!


Sent from my iPhone using Tapatalk

X3...Happy 4th, Hoss!

[Hoss06]

Thanks! You all too! Just hanging out with family and friends!

[Curt James]

BB squats:
205lbs x 10 (1 set)
225lbs x 10 (2 sets)
245lbs x 20 (1 set)

Awesome!

[Hoss06]

7/5/15:
Back traps biceps

Rack pull-ups S/S straight arm rope pull-downs:
BW x 15 <<< 115lbs x 15 (3 sets)

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

Rack deads:
315lbs x 6 (1 set)
335lbs x 6 (1 set)
355lbs x 6 (1 set)

Plate loaded seated rows w/ underhand grip:
1 plate/side x 12 (1 set)
1 plate/side + 25lbs/side x 12 (1 set)
1 plate/side + 35lbs/side x 12 (1 set)

Seated rows. Bring bar into chest:
120lbs x 10 (3 sets)

DB shrugs. 21's:
90's x 7/7/7 (3 sets)

EZ barbell curls S/S standing EZ barbell curls using same weight:
85lbs x 12 <<< x 12 (1 set)
85lbs x 12 <<< x 10 (1 set)
85lbs x 12 <<< x 8 (1 set)

Rope hammer curls. One triple dropset:
105lbs x 8 <<< 90lbs x 8 <<< 75lbs x 8.

[The Solution]

245 x 20 after the surgery, man you are coming along well
hows the knee pain?

[Hoss06]

245 x 20 after the surgery, man you are coming along well
hows the knee pain?

As long as I have that knee sleeve on, it helps...there's less shaking now too...even on deads I can finally go higher than 315 without it trembling.

[data4]

As long as I have that knee sleeve on, it helps...there's less shaking now too...even on deads I can finally go higher than 315 without it trembling.

Slowly but surely! Are you doing any extra unilateral work on that side to help get it back up to par faster?

[Hoss06]

Slowly but surely! Are you doing any extra unilateral work on that side to help get it back up to par faster?

Some band work for the knee stabilizers... That's about it.