Hoopies P/RR/S AND AAEFX LOG

HOOPIE · 06-01-2009, 11:39 PM

Well all lets get in on. As a proud member of the AAEFX and P/RR/S TEAM, I'm stoked about the new progress coming my way. I have been using Erics program for the last 4+ years with the last couple years being the advanced version. Weight right now 190 which is where i like to be for my off season. I have a contest in mind to shoot for, however, for now that will be my secret. My current supps that i will be taking:

KRE-CELERATOR-pre w/o
CELL RUSH-pre and post w/o
KRE-ALKALYN-off days(actually been using this for the last 6-8 months)
LBA PRO-3-4 times a day
KRE-GENERATOR- post w/o
NF WHEY-post w/o and throughtout the day

My split as follows:
monday-legs
tuesday-chest/bi's
wed- off
thur-back
fri-shoulders/ tri's

cardio 3-5 days a week at 25 minutes.
I've been cycling my diet with an 8 week bilk followed by a 6 week cut. Not a hard cut like for a comp but one just to trim off some fat that i may have put on. I'm currently into my 3rd week of a cut then its back to bulking.

HOOPIE · 06-01-2009, 11:39 PM

Monday 6-1-09 LEGS

Was supposed to do legs today however i had some slight tenderness in my right pateller tendon so i decide to give my legs a rest this week and just did some light walking on a treadmill for 25 minutes.

HOOPIE · 06-03-2009, 12:22 AM

Tuesday 6-2-09 chest/bi's

db press 90x6,6,6 100x6,6,5

incline db press 70x6,6,6 80x6,6 90x6,6,5

flat flyes 60x6,6

bb curl 115x5,6,4

preachers 95x6 100x6 105x6,5,6

db curl 50x6,6

Felt freaking unstopable in the gym today. Just really had a focus and mind set of wanting heavy volume. With each exercise i didnt stop until i felt i was satisfied. Recovery was awesome between sets. Energy was top notch and banging on all cylinders. One AWESOME workout.

PRE W/O INTAKE:
35-40 G PROTEIN 50G CARBS
KRE-CELERATOR
LBA PRO
CELL RUSH

POST W/O:
KRE-GENERATOR
CELL RUSH
NF PRO
LBA PRO

HOOPIE · 06-03-2009, 03:00 PM

Wed 6-3-09 cardio/abs

treadmil HIT 25 minutes

weighted seated abd crunches 50x20,20,14(they gave out on the last set.)

weighted oblq. 30x20,20,20

katt · 06-03-2009, 08:20 PM

how are you liking the KRE-ALKALYN-?? I took it for a while.. I liked the ease of the capsel form, but I really don't know if it did anything for me

HOOPIE · 06-04-2009, 03:36 PM

Thursday 6-4-09 BACK

weighted pull ups 25x6,6,6

T-bar 145x6,6,6

rg row 205x6,6

single arm t-bar 55x6,6

deads 335x6,6(This is just horrible)

machine back ext 245x10,10(supposed to be G.M's but the squat rack was taken)

My deads have gone to the pot. I'm happy with my upper back w/o but not with my lower. Seems like i've lost strenght in my lower back all the sudden

HOOPIE · 06-04-2009, 03:41 PM

Quote:

Originally Posted by katt

how are you liking the KRE-ALKALYN-?? I took it for a while.. I liked the ease of the capsel form, but I really don't know if it did anything for me

I've been using kre-alkalyn now for about 8 months and wont use anything else. I run it at 3g a day. Dont get me wrong CM worked for me but it ripped my gutts apart at 5g a day. So i dropped it to 3 g and it still gave my gutts problems with cramping. About 8 months ago i read about kre-alkalyn and gave it a try and havent stopped using it. Some people have good results with it and others bash the hell out of it. All i know is it works for me.

What was your dose that you were taking?

Did regular CM work for you?

katt · 06-04-2009, 09:58 PM

Quote:

Originally Posted by HOOPIE

I've been using kre-alkalyn now for about 8 months and wont use anything else. I run it at 3g a day. Dont get me wrong CM worked for me but it ripped my gutts apart at 5g a day. So i dropped it to 3 g and it still gave my gutts problems with cramping. About 8 months ago i read about kre-alkalyn and gave it a try and havent stopped using it. Some people have good results with it and others bash the hell out of it. All i know is it works for me.

What was your dose that you were taking?

Did regular CM work for you?

Yeah I was taking 1.5G a day, but I'm prob smaller than you

. CM worked for me also, but I liked the convenience of taking a pill vs. mixing it my protien shake for some reason. I still have some in my supp closet.. I probably should finish it up

katt · 06-04-2009, 09:59 PM

Have you ever incorporated rack pulls into your back routine? We just did the other day, and my upper back hurt like a MF for a few days.

HOOPIE · 06-04-2009, 11:16 PM

Quote:

Originally Posted by katt

Have you ever incorporated rack pulls into your back routine? We just did the other day, and my upper back hurt like a MF for a few days.

Do you mean rack deads?

**Built** · 06-05-2009, 12:06 AM

She means rack deads. AKA 3/4 deads.

HOOPIE · 06-05-2009, 12:44 AM

Quote:

Originally Posted by Built

She means rack deads. AKA 3/4 deads.

I thought so. But i never like to assume....

So in that, yes i do and love them. As a matter of fact i think i have them next week in my rep range workout...

HOOPIE · 06-08-2009, 03:19 PM

REP RANGE WEEK 5

MONDAY 6-8-09 LEGS

leg ext 170x15 175x12 185x8

BB lunge 135x15 145x12 155x8

single leg press 170x15 180x12(by the teim i hit these my legs were pumped and wobbly)
ss with
leg press 270x15 280x12

SLDL 205x15 215x12

lying leg curl 100x15 110x10

calf press 210x15 230x12 250x8

calf ext 300x15 320x12 340x8

Good leg w/o. Very happy with it. With this type of rep range you really got to check the ego at the door...

juggernaut · 06-08-2009, 03:31 PM

So much improvement have you seen using this system?

HOOPIE · 06-08-2009, 08:53 PM

Quote:

Originally Posted by juggernaut

So much improvement have you seen using this system?

I presume your talking about p/rr/s training. In whick case ive seen all my lifts increase steadily from one cycle to another. An example my squats have gone from mid 200's to mid to upper 400's when on a bulk. Plus i use my wife as a gauge. Prior to starting this program she would always tell me it looks like ive gone no where.

HOOPIE · 06-09-2009, 04:32 PM

TUESDAY 6-9-08 CHEST/BI'S

incline db press 80x15 90x12(PR for reps) 100x8(PR for reps)

decline db press 70x15 80x12 90x8(PR)

flay fly 60x12 70x8(these tax my shoulder so i have to go light and easy)

low cable curl 77x15 82x10+2 87x6+2( all these weights are up from last time)

preachers 95x15 100x10+2(bi's were just fried at this point)

seated db(1xburnout) 40x15+2

hammers(1xburnout) 35x12+1

AWESOME workout with some PR's to boot. Gotta love the AAEFX brand of Supplements.

HOOPIE · 06-10-2009, 03:57 PM

WEDNESDAY 6-10-09 BACK

cg pulldowns 175x15 190x12 215x8(weight up in all rep ranges)

wg t-bar 115x15 125x12 140x8

rg rows 175x12 185x8

seated rows 190x12 210x8

good mornings 135x15 155x12 175x8(damn last set was tough)

back ext 190x15 210x12

weighted hypers 35x15 55x12

Good w/o! Weight increase on all exercises this week. Some were more than expected. Loving the EFX stack.....

katt · 06-10-2009, 08:47 PM

Dang - great workouts you have going. I envy the people that can do good mornings. I have a terrible issue with keeping my back straight.. seems to bend even though I try hard as hell to keep it straight.

Nice job!

HOOPIE · 06-10-2009, 10:45 PM

Quote:

Originally Posted by katt

Dang - great workouts you have going. I envy the people that can do good mornings. I have a terrible issue with keeping my back straight.. seems to bend even though I try hard as hell to keep it straight.

Nice job!

Thanks Katt! I and my training partner are the only ones that will do them at the gym. Others just look at us like we are nuts. One kid actually thought we were squating...

HOOPIE · 06-11-2009, 09:06 PM

Thursday 6-11-09 shoulders/tri's

*due to my lingering shoulder problem i'm still not able to work my shoulders*
skulls 75x15 95x12 105x8 (only about 80% of what i can do. Too much pain in shoulder)

cg bench 105x15 125x12(have to lighten up with this also)

pushdowns 87x15 97x15(god this sucks. My shoulder really efffects my weights during my workout)

weighted crunches 35x20 45x20 55x20,20

weighted obliques 35x20,20

Did it got through it. about all i can say. Probably only about 70-80% of what i can do. but if i dont lighten up i cant do them at all.

**Built** · 06-12-2009, 12:12 AM

You baby the hell out of that shoulder injury. Are you cutting right now?

HOOPIE · 06-12-2009, 12:22 AM

Quote:

Originally Posted by Built

You baby the hell out of that shoulder injury. Are you cutting right now?

Doing a short cut right now to trim off some fat that i put on with my previous bulk cycle i did.

Wish i didnt have to take it easy cause of my shoudler.

**Built** · 06-12-2009, 12:28 AM

Oh I know, believe me I know.

The one shoulder exercise that doesn't seem to hurt me when my RC acts up (I've busted my right shoulder AND my right collarbone) is the Olympic bar corner press. Hits abs a bit at the same time for free, as an added perk. I'd still go light, but I find these very rehabilitative while still giving my delts at least SOME work.

You tried those yet?

HOOPIE · 06-12-2009, 12:32 AM

Quote:

Originally Posted by Built

Oh I know, believe me I know.

The one shoulder exercise that doesn't seem to hurt me when my RC acts up (I've busted my right shoulder AND my right collarbone) is the Olympic bar corner press. Hits abs a bit at the same time for free, as an added perk. I'd still go light, but I find these very rehabilitative while still giving my delts at least SOME work.

You tried those yet?

No never heard of them fill me in on them

**Built** · 06-12-2009, 01:54 AM

It's a movement I first read on T-nation, in one of Christian Thibaudeau's articles.

I link to it in the shoulder module I posted here:
Got Built? » The Shoulders of Giants

Scroll to the end and you'll see the link. You can do 'em strict or as a push-press. I prefer the push-press version, myself.

You might want to skip the rest of the module while you rehab that shoulder.

There's a really good shoulder mobility/prehab/rehab vid by my friend, strength-coach and kettlebell instructor Boris Bachman here if you care to watch it.

YouTube Video

He posts under johnnymnemonic2, and his squat RX series is legendary.
YouTube - johnnymnemonic2's Channel

HOOPIE · 06-12-2009, 02:03 AM

Thanks Built

**Built** · 06-12-2009, 02:10 AM

Lemme know if you find anything in there that's helpful to you.

nkira · 06-12-2009, 01:37 PM

I have been thinking about trying it too.....I find it cheaper than the CM as dose is very low. CM gives me wicked cramps, Since my CM is all over i'll be buying a bottle of Kre-Alkalyn soon.....

Quote:

Originally Posted by katt

how are you liking the KRE-ALKALYN-?? I took it for a while.. I liked the ease of the capsel form, but I really don't know if it did anything for me

HOOPIE · 06-12-2009, 02:53 PM

Quote:

Originally Posted by nkira

I have been thinking about trying it too.....I find it cheaper than the CM as dose is very low. CM gives me wicked cramps, Since my CM is all over i'll be buying a bottle of Kre-Alkalyn soon.....

I get zero cramps from KA. I run 3 grams a day at a body weight of 190.

nkira · 06-12-2009, 10:33 PM

ZERO CRAMPS! I am IN!

Btw which brand are you using? I can get this one Product Detail

Quote:

Originally Posted by HOOPIE

I get zero cramps from KA. I run 3 grams a day at a body weight of 190.

06-01-2009, 11:39 PM	#1
HOOPIE Registered User Join Date: Jan 2008 Location: West Virginia Posts: 181	Hoopies P/RR/S AND AAEFX LOG Well all lets get in on. As a proud member of the AAEFX and P/RR/S TEAM, I'm stoked about the new progress coming my way. I have been using Erics program for the last 4+ years with the last couple years being the advanced version. Weight right now 190 which is where i like to be for my off season. I have a contest in mind to shoot for, however, for now that will be my secret. My current supps that i will be taking: KRE-CELERATOR-pre w/o CELL RUSH-pre and post w/o KRE-ALKALYN-off days(actually been using this for the last 6-8 months) LBA PRO-3-4 times a day KRE-GENERATOR- post w/o NF WHEY-post w/o and throughtout the day My split as follows: monday-legs tuesday-chest/bi's wed- off thur-back fri-shoulders/ tri's cardio 3-5 days a week at 25 minutes. I've been cycling my diet with an 8 week bilk followed by a 6 week cut. Not a hard cut like for a comp but one just to trim off some fat that i may have put on. I'm currently into my 3rd week of a cut then its back to bulking. ADVANCED POWER/REP RANGE/SHOCK WARRIOR www.prrstraining.com Last edited by HOOPIE : 06-01-2009 at 11:55 PM.

06-01-2009, 11:39 PM	#2
HOOPIE Registered User Join Date: Jan 2008 Location: West Virginia Posts: 181	Monday 6-1-09 LEGS Was supposed to do legs today however i had some slight tenderness in my right pateller tendon so i decide to give my legs a rest this week and just did some light walking on a treadmill for 25 minutes. ADVANCED POWER/REP RANGE/SHOCK WARRIOR www.prrstraining.com

06-03-2009, 12:22 AM	#3
HOOPIE Registered User Join Date: Jan 2008 Location: West Virginia Posts: 181	Tuesday 6-2-09 chest/bi's db press 90x6,6,6 100x6,6,5 incline db press 70x6,6,6 80x6,6 90x6,6,5 flat flyes 60x6,6 bb curl 115x5,6,4 preachers 95x6 100x6 105x6,5,6 db curl 50x6,6 Felt freaking unstopable in the gym today. Just really had a focus and mind set of wanting heavy volume. With each exercise i didnt stop until i felt i was satisfied. Recovery was awesome between sets. Energy was top notch and banging on all cylinders. One AWESOME workout. PRE W/O INTAKE: 35-40 G PROTEIN 50G CARBS KRE-CELERATOR LBA PRO CELL RUSH POST W/O: KRE-GENERATOR CELL RUSH NF PRO LBA PRO ADVANCED POWER/REP RANGE/SHOCK WARRIOR www.prrstraining.com

06-03-2009, 03:00 PM	#4
HOOPIE Registered User Join Date: Jan 2008 Location: West Virginia Posts: 181	Wed 6-3-09 cardio/abs treadmil HIT 25 minutes weighted seated abd crunches 50x20,20,14(they gave out on the last set.) weighted oblq. 30x20,20,20 ADVANCED POWER/REP RANGE/SHOCK WARRIOR www.prrstraining.com

06-04-2009, 03:36 PM	#6
HOOPIE Registered User Join Date: Jan 2008 Location: West Virginia Posts: 181	Thursday 6-4-09 BACK weighted pull ups 25x6,6,6 T-bar 145x6,6,6 rg row 205x6,6 single arm t-bar 55x6,6 deads 335x6,6(This is just horrible) machine back ext 245x10,10(supposed to be G.M's but the squat rack was taken) My deads have gone to the pot. I'm happy with my upper back w/o but not with my lower. Seems like i've lost strenght in my lower back all the sudden ADVANCED POWER/REP RANGE/SHOCK WARRIOR www.prrstraining.com

06-03-2009, 08:20 PM	#5
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	how are you liking the KRE-ALKALYN-?? I took it for a while.. I liked the ease of the capsel form, but I really don't know if it did anything for me

06-04-2009, 09:59 PM	#9
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	Have you ever incorporated rack pulls into your back routine? We just did the other day, and my upper back hurt like a MF for a few days.

06-05-2009, 12:06 AM	#11
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,114	She means rack deads. AKA 3/4 deads. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

06-08-2009, 03:19 PM	#13
HOOPIE Registered User Join Date: Jan 2008 Location: West Virginia Posts: 181	REP RANGE WEEK 5 MONDAY 6-8-09 LEGS leg ext 170x15 175x12 185x8 BB lunge 135x15 145x12 155x8 single leg press 170x15 180x12(by the teim i hit these my legs were pumped and wobbly) ss with leg press 270x15 280x12 SLDL 205x15 215x12 lying leg curl 100x15 110x10 calf press 210x15 230x12 250x8 calf ext 300x15 320x12 340x8 Good leg w/o. Very happy with it. With this type of rep range you really got to check the ego at the door... ADVANCED POWER/REP RANGE/SHOCK WARRIOR www.prrstraining.com

06-08-2009, 03:31 PM	#14
juggernaut Creator of Chaos Elite Member Join Date: Jul 2004 Location: NJ Posts: 5,463 Photos: 2	So much improvement have you seen using this system?

06-09-2009, 04:32 PM	#16
HOOPIE Registered User Join Date: Jan 2008 Location: West Virginia Posts: 181	TUESDAY 6-9-08 CHEST/BI'S incline db press 80x15 90x12(PR for reps) 100x8(PR for reps) decline db press 70x15 80x12 90x8(PR) flay fly 60x12 70x8(these tax my shoulder so i have to go light and easy) low cable curl 77x15 82x10+2 87x6+2( all these weights are up from last time) preachers 95x15 100x10+2(bi's were just fried at this point) seated db(1xburnout) 40x15+2 hammers(1xburnout) 35x12+1 AWESOME workout with some PR's to boot. Gotta love the AAEFX brand of Supplements. ADVANCED POWER/REP RANGE/SHOCK WARRIOR www.prrstraining.com

06-10-2009, 03:57 PM	#17
HOOPIE Registered User Join Date: Jan 2008 Location: West Virginia Posts: 181	WEDNESDAY 6-10-09 BACK cg pulldowns 175x15 190x12 215x8(weight up in all rep ranges) wg t-bar 115x15 125x12 140x8 rg rows 175x12 185x8 seated rows 190x12 210x8 good mornings 135x15 155x12 175x8(damn last set was tough) back ext 190x15 210x12 weighted hypers 35x15 55x12 Good w/o! Weight increase on all exercises this week. Some were more than expected. Loving the EFX stack..... ADVANCED POWER/REP RANGE/SHOCK WARRIOR www.prrstraining.com

06-10-2009, 08:47 PM	#18
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	Dang - great workouts you have going. I envy the people that can do good mornings. I have a terrible issue with keeping my back straight.. seems to bend even though I try hard as hell to keep it straight. Nice job!

06-11-2009, 09:06 PM	#20
HOOPIE Registered User Join Date: Jan 2008 Location: West Virginia Posts: 181	Thursday 6-11-09 shoulders/tri's due to my lingering shoulder problem i'm still not able to work my shoulders skulls 75x15 95x12 105x8 (only about 80% of what i can do. Too much pain in shoulder) cg bench 105x15 125x12(have to lighten up with this also) pushdowns 87x15 97x15(god this sucks. My shoulder really efffects my weights during my workout) weighted crunches 35x20 45x20 55x20,20 weighted obliques 35x20,20 Did it got through it. about all i can say. Probably only about 70-80% of what i can do. but if i dont lighten up i cant do them at all. ADVANCED POWER/REP RANGE/SHOCK WARRIOR www.prrstraining.com

06-12-2009, 12:12 AM	#21
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,114	You baby the hell out of that shoulder injury. Are you cutting right now? Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

06-12-2009, 12:28 AM	#23
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,114	Oh I know, believe me I know. The one shoulder exercise that doesn't seem to hurt me when my RC acts up (I've busted my right shoulder AND my right collarbone) is the Olympic bar corner press. Hits abs a bit at the same time for free, as an added perk. I'd still go light, but I find these very rehabilitative while still giving my delts at least SOME work. You tried those yet? Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

06-12-2009, 02:03 AM	#26
HOOPIE Registered User Join Date: Jan 2008 Location: West Virginia Posts: 181	Thanks Built ADVANCED POWER/REP RANGE/SHOCK WARRIOR www.prrstraining.com

06-12-2009, 02:10 AM	#27
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,114	Lemme know if you find anything in there that's helpful to you. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

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