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Thread: Hoss' journal

  1. #5146
    OLYMPIAN Granite-Dawg's Avatar
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    Quote Originally Posted by Hoss06 View Post
    That was Sat lol

    Steak / fries / beers / ice cream today (beer was sat too :-)
    Sounds like a fun day!!
    DON'T BE AVERAGE!!!

  2. #5147
    Moderator Hoss06's Avatar
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    05/26/15:

    Chest biceps liss

    Incline BB:
    185lbs x 5 (1 set)
    205lbs x 5 (1 set)
    225lbs x 5 (1 set)
    275lbs x 5 (1 set)
    295lbs x 5 (1 set)

    Pec-dec S/S wide grip push-ups:
    150lbs x 12 <<< BW x 12 (1 set)
    170lbs x 12 <<< BW x 12 (2 sets)

    Flat BB:
    225lbs x 10 (1 set)
    295lbs x 3 failed (wtf?!?)
    225lbs x 6 (1 set)
    * my left pec was hurting some, so I'm blaming the lack of the normally stronger presses on this. *

    Flat bench press machine 1.5's:
    1 plate/side x 10 (3 sets)

    Wide grip BB preacher curls S/S close grip BB preacher curls:
    85lbs x 10 <<< 85lbs x 10 (3 sets)

    LISS cardio

    I think I have finally found a decently priced recommend massause from our local NPC FB page. I'm going to shoot her a text and get something scheduled and have her dig into my chest and left shoulder to break up some scar tissue.
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  3. #5148
    OLYMPIAN The Solution's Avatar
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    If that shoulder keeps up you may need to get that checked out too brother. Stay safe and value that health your still real young.
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  4. #5149
    Moderator Hoss06's Avatar
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    Quote Originally Posted by The Solution View Post
    If that shoulder keeps up you may need to get that checked out too brother. Stay safe and value that health your still real young.
    I've had issues with it in years past. A few treatments of the ultra sound and I was good to go ...but it's only a band-aid and I want a perma fix...still doing my rehab for it.
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  5. #5150
    OLYMPIAN The Solution's Avatar
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    Quote Originally Posted by Hoss06 View Post
    \ go ...but it's only a band-aid and I want a perma fix...still doing my rehab for it.
    Do not blame you man. Get that perma fixed and value that health.
    2013 & 2014 RX Member of the Year
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  6. #5151
    Moderator Hoss06's Avatar
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    5/28/15:

    Legs

    Banded contractions for knee stabilizers:
    Band x 40 / each leg (3 sets)

    90lbs x 25 (1 set)
    100lbs x 25 (2 sets)

    Standing single leg curls:
    20lbs / each side x 20 (3 sets)

    Body Fortress leg press:
    4 plates/side x 25 (1 set)
    6 plates/side x 25 (1 set)
    7 plates/side x 25 (1 set)
    8 plates/side x 20 (1 set)

    One legged leg press:
    1 plate/side x 25 / each leg (4 sets)

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

    Leg extensions:
    1 plate x 30 (1 set)
    1 plate + 35lbs x 30 (2 sets)

    Wide stance calve raises S/S close stance calve raises:
    1 plate/side x 20 <<< 1 plate/side x 20 (3 sets)
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  7. #5152
    OLYMPIAN The Solution's Avatar
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    Knee feeling good?
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  8. #5153
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    Quote Originally Posted by The Solution View Post
    Knee feeling good?
    Lately it's been pretty decent.
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  9. #5154
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    5/30/15:

    Touch up legs and back

    Lying leg curls:
    90lbs x 20 (3 sets)

    High and wide leg press S/S low and close leg press:
    3 plates/side x 25 <<< 3 plates/side x 25 (1 set)

    4 plates/side x 25 <<< 4 plates/side x 25 (1 set)

    5 plates/side x 25 <<< 5 plates/side x 25 (1 set)

    Angled hack squats:
    2 plates/side x 20 (3 sets)

    Smith machine squats:
    185lbs x 20 (1 set)
    205lbs x 20 (1 set)
    225lbs x 20 (1 set)

    Straight arm push-downs:
    120lbs x 12 (3 sets)

    Nautilus pull-down using neutral grip:
    3 plates/side x 12 (2 sets)
    3 plates/side x 8-10 (1 set)

    Mts rows:
    60lbs/side x 12 each (3 sets)
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  10. #5155
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    5/31/15:
    Delts tris

    Side db lateral raises:
    30's x 12 (3 sets)

    Reverse pec dec. 10 standing palms out <<< 10 standing palms down <<< 10 seated palms up
    75lbs x 10 <<< 75lbs x 10 <<< 75lbs x 10 (3 sets)

    Cybex plate loaded shoulder press:
    1 plate/side x 10 (1 set)
    1 plate/side + 25lbs/side x 10 (1 set)
    1 plate/side + 20lbs/side x 10 (1 set)

    Tricep cable push-downs S/S reverse push-downs:
    165lbs x 10 <<< 105lbs x 10 (1 set)
    180lbs x 10 <<< 105lbs x 10 (1 set)
    195lbs x 10 <<< 105lbs x 10 (1 set)

    Incline EZ bar extensions:
    100lbs x 10 (3 sets)
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  11. #5156
    OLYMPIAN The Solution's Avatar
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    On point man with the consistency.
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  12. #5157
    Moderator Hoss06's Avatar
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    6/1/15:

    New regimen...after week one, I will move onto week 2 and then repeat week one.

    Back LISS

    Wide grip pull-ups to failure:
    BW x 20 (1 set)
    BW x 12 (1 set)
    BW x 10 (1 set)
    * short rest periods *

    Lat pull over machine to failure:
    2 plates + 35lbs x 20 (1 set)
    2 plates + 55lbs x 15-20 (2 sets)

    Plate loaded Dante rows:
    25lbs/side x 12 (1 set)
    35lbs/side x 12 (1 set)
    45lbs/side x 12 (1 set)

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

    DB shrugs:
    90's x 20 (1 set)
    95's x 20 (2 sets)

    Underhand pull-downs to failure. Take 10 breaths and repeat
    135lbs x ?? (3 sets)

    Rack-deads:
    225lbs x 10 (1 set)
    315lbs x 6 (1 set)
    405lbs x 6 (1 set)

    DB hammer curls S/S wide
    Grip BB rows:
    40's x 10 <<< 60lb x 12 (1 set)
    40's x 8 <<< 60lbs x 10 (1 set)
    40's x 8 <<< 60lbs x 8 (1 set)

    First real bicep work I've done in months, and it felt great!

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

  13. #5158
    OLYMPIAN The Solution's Avatar
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    You doing a 3on/1off kind of split?
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  14. #5159
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    Quote Originally Posted by The Solution View Post
    You doing a 3on/1off kind of split?
    If you start at Monday, usually
    Mon - train
    Tues- train
    Wed- off
    Thurs- train
    Fri - off
    sat/sun- train

    This is what I've been doing as it fits my work and personal schedule better. I enjoy training on the weekends too...especially when the music is cranked, and they have the garage doors rolled up.
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  15. #5160
    OLYMPIAN The Solution's Avatar
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    Nothing better than jacking up the music and getting lost in your focus on crushing some weights. I wish my gym had better hours on the weekend or i did not work all damn weekend. haha
    You guys take Friday night to hang with the kids and wife?
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


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