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Thread: Hoss' journal
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08-16-2012, 04:30 PM #16
Will be following along Hoss!
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08-16-2012, 04:31 PM #17
You know i am following
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08-16-2012, 04:32 PM #18
Thanks for following!
Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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08-16-2012, 04:33 PM #19Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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08-16-2012, 04:56 PM #20
8/13/12 Chest
PM: (just came back from a out of state trip for the weekend)
4x15: (2:4 tempo) cable chest press
4x15,12,10,8: incline DB press
4x15,12,10,8: flat DB press
3x12: cable flys
Forearm curls
Abs
Calves
Cardio: 30mins stairclimber
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8/14/12 Legs
PM:
5x15-20 leg ext with stretching in between sets
5x20: deep leg presses
4x15: lying leg curls
4x10: Hack squats
4x walking, weighted DB lunges
4x25 sitting calf raises
Standing calve raises
Abs
30 min LISS cardio on recumbent bicycle as I wasn't able to make it in the AM for my 5 times a week cardio
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8/15/12 Shoulders
AM: 30 mins LISS recumbent bicycle
PM: Delts, calves, abs
Delts:
3 sets 15-25 rotor cuff exercises
4x35 side lateral raises focusing on squeezing rather than just moving the weight.
4x12 BB over and back followed by a drop set of 20
Rear delt cable flys at a high point: 4x25 w/ a 2 second contraction
Abs: 5x25 lower
5x25 upper
Standing calve raises: 100. 50 close stance and 50 far stance
I do abs 6-7x a week and calf raises almost daily. Both, IMO have helped them get where they areTraining / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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08-16-2012, 05:01 PM #21
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08-16-2012, 05:02 PM #22
Glad to have u, Cook.
Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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08-16-2012, 08:29 PM #23
- Join Date
- Feb 2012
- Location
- San Diego
- Posts
- 3,362
- Rep Power
- 2147744
awwwwwwwwww yeah this is gonna be awesome!
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08-16-2012, 08:52 PM #24
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08-16-2012, 09:02 PM #25
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08-16-2012, 09:53 PM #26Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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08-16-2012, 10:09 PM #27
Looking good Hoss, you've already pulled a bunch of followers, so now it's time to work for these peeps...
last
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08-16-2012, 10:52 PM #28
Yessir.
8/17/12 Arms
AM: 30 mins cardio
PM: biceps/triceps
5x10: (10 sec rest btwn sets) DB Hammer curls
5x10: (10 sec rest btwn sets) rope pubs downs {no lockout}
3x12: EZ-Bar preacher curls. (6 contracted and 6 moving)
3x15: Single arm overhead DB curls
3x30: BW dips
2x8: DB curls (contracting hard) lying face down on incline bench
3x12: EZ-Curl Bar skull crushers on incline
2x8: Seated DB curls with 3 second negatives
4x8: CGBP (no lockout)
Abs
Standing calve raisesTraining / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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08-16-2012, 11:06 PM #29
Arm training was 8/16/12****
Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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08-17-2012, 07:22 AM #30
- Join Date
- Feb 2012
- Location
- San Diego
- Posts
- 3,362
- Rep Power
- 2147744
Killer arm day man!
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