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Post by hossjob on Dec 6, 2010 20:56:34 GMT -5
Back in the gym!!!
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Today was really my first leg day in over a month. I had been nursing a very sore left knee (I had part of my menicus removed over 15 years ago) and an even more sore right hip (I tore my right quad in high school and from time to time it makes my left hip very tender) since about mid September adn by my first show leg training was very painful, but I mustered through. The break...which was prolonged an extra 10 days due to illnesses...was much needed. Today I was back in the gym doing more volume work and not taking anything to failure.
LEGS/Mini Lats
1-Leg Leg Press - 180/15, 240/12, 280/8
Leg Press (2/2/2/1) - 500/10, 550/10, 600/9
Squats (VERY LOW and SLOW) - 225/10, 255/10, 285/9
Leg Ext - 60/16, 70/12
1-Leg leg Curl - 35/15, 45/12
Lying Leg Curl - 80/10, 80/10
SLDL - 185/10, 225/10
Seated Leg Curl - 125/10, 140/10
CG Pull-up - BW/10, BW/10, BW/9
WG Pull Down - 120/10, 120/10
UG Pull Down - 120/10, 120/10
At this moment, I'm keeping supplements relatively basic, but I am implementing what I feel are necessities in the ALR line:
Humapro
6 Tabs Middle of Night
5 Tabs 1st Thing in AM (w/ Chain'd Out)
1 Scoop 2 hours after a meal/25-min before next meal
2 Scoops Immediately Post Workout
Chain'd Out
1 Scoop 1st thing in AM
1 Scoop 30-min beforeo meal 2
2 Scoops during workout
1 Scoop another time during the day between meals
Chain'd Reaction
1 Scoop immediately post workout with Humapro
NGorge
6 Caps 45-min before workout
I know I've been MIA for a while and I haven't really updated anyone on my recent contests so if anyone is interested about my just completed compettiive season, let me know and I'll post a synopsis right here!
KYLE
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Post by naturalleo on Dec 6, 2010 21:14:13 GMT -5
Welcome back, bro. Glad to see you here, keep up your great mindset. So, how did everything go with your competitive season, drop us the 411?
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Post by littlebear on Dec 7, 2010 1:46:04 GMT -5
going to follow this thread, good luck hoss
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Post by hossjob on Dec 7, 2010 20:14:09 GMT -5
Chest/Biceps
Bench Press To Upper Chest (2/1/2/1) - 185/10, 205/8, 205/8 RP+2, 185/9
Inc DB Press (2/1/2/1) - 85/10, 85/8, 85/8, 85/8
Low Inc DB Fly (2/1/2/1) - 35/12, 35/12, 35/12
DB Fly - 35/10, 35/10
SS w/ Dips - BW/12, BW/11
Rev BB Curl - 50/15, 50/12, 50/10
BB Curl - 70/12, 80/10, 80/10
Inc DB Curl - 25/12, 25/11
Conc Curl - 25/10, 25/10
I limited my rest periods on chest training to no more than 2 minutes, most of the rest times were more like 90-seconds. For biceps I took between 60-90 seconds between sets and I still didnt' train to failure today. Felt great though. Amazing pump and I feel so good tonight. Can't wait to get back in teh gym on Thursday for Back/Hams
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Post by Blade on Dec 9, 2010 12:37:32 GMT -5
Welcome back. I'll be doing more posting after the new year hits myself. Looks like you had a great season. Wish you well my brotha.
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Post by hossjob on Dec 9, 2010 20:11:31 GMT -5
Thanks Blade. I'll try to get some pics up when I get more than a minute to post. That daughter of mine is getting all my attention now!
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Post by rantorcha on Dec 10, 2010 15:59:54 GMT -5
Oh, man...am I glad to see you've started a new journal too. I am going to start a new one myself soon. Been a little under the radar, but still training. My quick-and-dirty update is on the Natural Freak site (in case your interested).  naturalfreakworld.com/entry.php?682-A-New-Dawn&bt=2130#comment2130Glad to hear Jayden is having fun with daddy! |
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Post by hossjob on Dec 12, 2010 18:29:46 GMT -5
Just read your most recent entries. Looks good!
I think doing a 6 week coast is a good thing. I've been kind of lax on the eating and it sounds as if our eating is actually the same (having stuff we want and combatting with some cardio and less meals). I'll be honest though, I've put on more fat than I really wanted at this point but I know that myself and my family needed a break from the 24/7 bodybuilding focus.
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Post by naturalleo on Dec 16, 2010 10:54:25 GMT -5
Looking forward to seeing THOSE pics, keep us updated, for sure!
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Post by rantorcha on Dec 16, 2010 12:05:10 GMT -5
Just read your most recent entries. Looks good! I think doing a 6 week coast is a good thing. I've been kind of lax on the eating and it sounds as if our eating is actually the same (having stuff we want and combatting with some cardio and less meals). I'll be honest though, I've put on more fat than I really wanted at this point but I know that myself and my family needed a break from the 24/7 bodybuilding focus.[/quote] Then I'll be honest, too...I'M in the same boat! I'm actually a bit ashamed of where I am right now. Other folks don't think it's bad at all, but after being so lean for so long, I see a little pouch at the bottom of my abs and I get a little depressed. I am even considering a 3-4 week mini-diet come New Year's. But, as you said, we needed a bodybuilding break. |
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Post by fit on Dec 20, 2010 13:03:58 GMT -5
Just read your most recent entries. Looks good! I think doing a 6 week coast is a good thing. I've been kind of lax on the eating and it sounds as if our eating is actually the same (having stuff we want and combatting with some cardio and less meals). I'll be honest though, I've put on more fat than I really wanted at this point but I know that myself and my family needed a break from the 24/7 bodybuilding focus. Sounds like me exactly Kyle though I'm nowhere near the same universe as you. Hope you're getting over the aches and pains. Chris |
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Post by hossjob on Dec 20, 2010 17:25:49 GMT -5
Gotta do a better job of staying updated here. Getting pulled in 9000 directions right now...
Did not feel like training today. Taht is wierd for me, but persevered. I got into the gym and was not into it mentally, emotionally or physically. Warmed-up squatting and got to my 5th warm-up set at 275 and was going to bump to 315 for my last warm-up but my right knee felt like it was going to explode. I had to totally revamp my workout and it ended up being an AMAZING workout!
Monday 12/20/2010 - LEGS
Squat Press - 470/12, 560/10, 610/8, 650/5
Bear Squat - 300/12, 400/10, 450/7
BB Lunge - 135/8, 135/8
Sissy Squat - BW/10, BW/9, BW/8, BW/7
1-Leg Lying Leg Curl (2/1/2/1) - 50/12, 60/10, 70/6 + 2 X Reps
SLDL - 225/12, 245/10, 265/7
Seated Leg Curl - 100/12, 110/10, 120/7
1-Arm DB Row - 75/10, 80/10, 80/10
WG BB Row - 100/18, 120/12, 120/12
Back Ext - BW/15, BW/15, BW/15
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Post by hossjob on Dec 21, 2010 15:57:21 GMT -5
Tuesday 12/21/2010 - Chest/Biceps
Inc DB Bench - 110/6, 100/10, 100/8, 100/6
Bench Press To Clavicles (2/1/2/1) - 155/12, 175/10, 185/7 RP+3
High Inc Fly/Low Inc Fly/Flat Fly - 45X10/50X8/50X8
Dips - BWX15, BWX14, BWX 16, BWX15+3 X Reps
1-Arm 90 Degree Preacher Hammer Curl - 35/10, 35/10, 35/5
BB Curl (Super Slow - Pain in brachialis) - 65/12, 65/12, 65/10
DB Curls - 35/8 Drop 25/4; 35/7 Drop 25/5
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Post by hossjob on Dec 24, 2010 8:01:43 GMT -5
Yesterday was my first day off from school. We get about a week and a half for Christmas break. Not much of a break. I was up at 5:30 - my body clock wakes me at this time daily - then it was on the treadmill for some low intensity cardio and off to my dad's baseball academy by 8AM for 5 hours of pitching lessons. I had 2 training appointments scheduled after that and then I hit the gym with a couple of friends, one which is in town from Arizona. I NEVER train with a partner so it was nice to have someone there to talk to, to motivate, and to motivate me. After that is home then to high school baseball open gym. That was followed up by wrapping presents and watching a movie with my wife and hitting the sac at around midnight. I was up and at em again today about 6...now I'm just waiting for breakfast to settle to go hit shoulders/triceps.
Thursday 12/23/2010 - BACK/MINI LEGS
WG T-Bar Row - 160/12, 185/10, 225/10, 225/8
CG Pull Down (2/1/2/1) - 150/12, 170/10, 180/8, 160/9
CG Seated Row - 180/10, 200/9, 220/7
Machine Pullover - 50/12, 80/8, 80/8
- At this point I mixed my serving of CHAIN'D REACTION into my remaining mixture of Strawberry & Raspberry Chain'd Out
Dead Lift - 315/6, 365/5, 405/2
Good Mornings - 135/15, 155/12, 165/9
1-Leg Standing Leg Curl - 45/12, 60/10, 70/8
Leg Ext (5/1/2/1) - 70/10, 80/10, 100/8, 120/6 Drop 80/5
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Post by hossjob on Dec 24, 2010 15:03:15 GMT -5
Friday 12/24/2010 (CHRISTMAS EVE DAY!!!!) - Shoulders/Triceps
Nautilus Machine Lateral Raise - 30/15, 40/15, 50/15, 60/15, 80/15, 110/8 Drop 80/7
HS Iso Shoulder Press - 90/20, 140/15, 160/12, 180/10, 200/9, 200/8
Rev Pec Dec - 100/20, 120/15, 150/12, 170/8
Dips - BW/20, BW/20
VBar Push Down - 60/20, 80/15, 100/12, 120/8
Rev Grip Bench Press - 135/12, 155/12, 175/10, 185/9
Decline EZ Bar Triceps Ext - 70/20, 90/12, 90/11, 90/10
Well, my good friend from AZ was supposed to be my partner today but he couldn't make it. Then to boot, I was sent on a ton of errands this morning as per my wife's wishes and my fathers wishes. I finally got to the gym and could not for the life of me get my right shoulder to feel good/get warmed up. I totally ditched my plan and went with things that felt good, hence all the volume and high rep sets. By mid workout my shoulder felt fine. In fact it felt really good. I ended up getting a great pump and feel pretty good about the workout.
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