Hoopies P/RR/S AND AAEFX LOG

[Built]

 

[gopro]

Friday 11-13-09 Delts

Hang Power Cleans 135x5 145x5,5 150x5,3

Oly bar corner press 60x8 70x8,8

arnold press 35x10 40x10

seated side laterals 20x12,12

Good shoulder workout

Keep kicking butt Hoops!

 

[HOOPIE]

Monday 11-16-09 Chest/bi's

smith bench 195x6,6,6 (think my benching is over for a while. shoulder didnt like this)

incline flyes 55x6,6,6

low cable x-overs 27x6,6,6

BB curl 105x6,6,6

preacher 105x6,6,6

db curl 55x4+2 55x5+1

Ok workout. Still getting my strength back from the layoff. But it is progressing so thats all i can ask for

 

[Built]

Hoopie, stick to dumbbell pressing for now, and at a low incline. Try doing them with a stretch band strung under the seat - that way the press is lighter at the bottom, where your shoulder is compromised, and heavier at the top as more tricep and pec go into it.

Go higher rep for now, rather than heavier. Lactate - "the burn" - can be very therapeutic for joint injuries.

 

[HOOPIE]

Hoopie, stick to dumbbell pressing for now, and at a low incline. Try doing them with a stretch band strung under the seat - that way the press is lighter at the bottom, where your shoulder is compromised, and heavier at the top as more tricep and pec go into it.

Go higher rep for now, rather than heavier. Lactate - "the burn" - can be very therapeutic for joint injuries.

Will do thanks!! Never thought of the stretch band. gave bench a try to see how it would react. Needless to say i got the answer i thought i would get. Shoudler doesnt feel bad now but during the press it bothered it like hell...

The shoudler module of yours rocks freaking love it. Absolutely NO shoulder pain during my workout or after...Never thought i could have a shoulder w/o without pain...

 

[Built]

Will do thanks!! Never thought of the stretch band. gave bench a try to see how it would react. Needless to say i got the answer i thought i would get. Shoudler doesnt feel bad now but during the press it bothered it like hell...

The shoudler module of yours rocks freaking love it. Absolutely NO shoulder pain during my workout or after...Never thought i could have a shoulder w/o without pain...

No pain = good.

I had a guy at my gym thank me for that about a week ago; he told me I made training shoulders FUN again.

I was just charmed.

Hoopie, gains = good too. Lemme know how your shoulders grow.

 

[HOOPIE]

Tuesday 11-17-09 shoudlers/tri's

oly press 90x6 95x6,6

hang cleans 115x8,8,8( these gas the heck out of ya at higher reps, damn)

arnold press 40x10 45x10

side laterals 20x12,12

cg bench 135x6 175x6,6

rope push downs 95x6,6,6

single arm pushdowns 47x6,6

Not a bad workout. shoudler really coming along with this workout. The oly bar corner press and hang cleans are a lot of fun to do. The hang cleans hit my traps so much that the soreness in them will give me a dull headache for a couple days. Love it!!!!

 

[HOOPIE]

Thursday 11-19-09 Back

T-bar 125x6 135x6,6

wg pulldowns 180x6,6,6

rg rows 185x6,6,6

smith one arm rows 65x6 75x6,6

seated GM 135x6,6,6

hypers 45x10,10

 

[HOOPIE]

Friday 11-20-09 Rep range chest/Bi's

DB press 90x8,12 80x15

Incline DB Press 80x8 70x12 60x15

Flat flyes 50x12,15

BB Curl 115x8 100x12 85x15

preachers 65x12,15 ( my arms were so fried after bb curl that i felt like a weakling doing these)

lying cable curls 57x12,15

Great w/o. chest and bi's were spent when i was done with each. For that matter bi's felt spent after bb's.

 

[HOOPIE]

Monday 11-23-09 Quads (Power/Rep Range mix)

leg ext 180x6 200x6,6 180x10,12 170x15

leg press 310x6 330x6 350x6 330x10,12,15

DB lunges 60x6,6

Getting better workout by workout.

 

[HOOPIE]

Tuesday 11-24-09 Chest/Bi's

DB press 100x6,6,6

incline db press 80x6 90x6,6

lat fly 60x6 70x6

BB curl 115x6,6,6

preachers 105x6,6,6

db curls 60x5+1 60x5+1

Had a goo dchest workout but my Bi w/o sucked arse. Bi's felt weak. Strugled with strength today with my Bi's..

 

[HOOPIE]

Wednesday 12-2-09 chest/ bi's

db press 100x8,10 90x15

incline db fly 60x8,12,15

x-overs 47x12,15

bbv curl 115x8 105x12 95x15

preachers 105x8 95x12 85x15

lying cable curls 67x12x15

Feels like my strength is starting to return

 

[HOOPIE]

Thursday 12-3-09 BACK

CG Pulldowns 200x8,12 190x15

T-bar 125x8 115x12 105x15

RG Rows 185x8 175x12 165x15( this and T-bar rows have got to be my worst exercise. Freaking weak as hell with these 2 exercises)

single arm smith rows 75x88 65x12

Seated Good Morn. 135x8,12,15

weighted hypers 45x15,15,15

Well i guess an ok workout not my best thats for sure. this coming back from an injury is killing me.

 

[HOOPIE]

Monday 12-7-09 LEGS

leg ext 210x6,6,6

leg press 370x6,6,6

BB Lunges 155x6 175x6 195x6

SLDL 225x6,6,6

Lying leg curls 130x6,6,6

calf press 250x6,6 270x6

calf ext 330x6 350x6,6

Not being able to squat yet makes it hard to say this was an effective leg w/o.

 

[HOOPIE]

Tuesday 12-8-09 Chest/Bi's

incline db press 90x6 100x6,6(PR)

Flat flyes 80x6 90x6,6(these were really touch n go with my shoulder. Just flet like my shoulder was going to give out at any second)

Low cable x-overs 37x6,6(last time for these. shoulder didnt like them at all)

BB curl 120x6,6,6

preachers 120x6,6,6

DB curl 60x6,6(PR for hitting both sets at 6)

Really stoked with the w/o. Strength seemed incridible. Gotta love the AAEFX supps. Within 5 weeks of my return from my accident im banging PR's.

 

[HOOPIE]

Wednesday 12-9-09 Delts

hang Cleans 145x5 155x5,5,4

Oly press 90x8,8,8

Arnold press 45x10,10

seated side laterals 20x12,12

Not a good shoulder workout. I knew it wouldnt be as i had done a heavy chest workout yesterday and my shoulders were still feeling it today. My hang cleans were horrible

 

[Built]

Maybe rearrange your workouts so you tuck a leg workout between your upper workouts. Shoulders and chest so close to each other... I'd have trouble, too.

 

[HOOPIE]

Maybe rearrange your workouts so you tuck a leg workout between your upper workouts. Shoulders and chest so close to each other... I'd have trouble, too.

My shoulder w/o is usually on friday but i had to rearange my w/o. So shoulders got hit on wednesday cause i wanted back for friday instead of wednesday. Either way i was doomed. Wednesday suppposed to be my off day

 

[Built]

How are your days currently arranged, Hoopie?

 

[HOOPIE]

How are your days currently arranged, Hoopie?

mon-legs
tues-chest/bi's
wed-off
thur-back
fri-delts/tris

 

[Built]

Are your legs so huge that they merit only being trained once a week?

What's your best and your worst "part" with regard to your overall symmetry?

 

[HOOPIE]

Are your legs so huge that they merit only being trained once a week?
What's your best and your worst "part" with regard to your overall symmetry?

To pick a best part in my symetry i cant because im too hard on myself. To pick my worst it would be my lats

LOL definately not however they are not small either. I have actually thought about hitting them more often along with my upper back/lats

 

[Built]

Why not do two leg workouts a week then? Do one as a quad-dominant workout (low rep, heavy squats; split squats; lunges), with a little accessory ham work (RDLs, GMs or GHRs), and train lats that day, maybe heavy vertical pulling (weighted chins) with higher-rep horizontal pulling (dumbbell rows).

Do the other as ham-dominant (heavy deads, RDLs, GHRs, GMs), with a little accessory quad work (think: high rep squats or single-leg leg-press) and train lats again that day, heavy T-bars with higher rep vertical work, something like one arm at a time lat pulldowns as a finisher.

Oh, for calves and abs, if you're doing those, just do 'em between sets in your other workouts.

Just a thought. I'm sure you have plenty of ideas yourself.

 

[HOOPIE]

Your thoughts are always welcome as you've given me even more great ideas

THANK YOU

 

[Built]

You are most welcome.

I love training quads and lats together. They're a great combo. Quads lats and delts work well too. Clean and press fits in nicely when you do that.

 

[HOOPIE]

Friday 12-11-09 Back/Tri's

cg pulldowns 230x6,6,6

WG T-bar 135x6,6

CG T-bar 160x6,6

RG Rows 205x6,6

Single arm pulldowns 110x6 120x6,6

CG bench 195x6,6,6

single arm pushdowns 52x6,6,6

DB skulls 40x6,6

Had a great workout. Focused energized and stronge.

 

[HOOPIE]

Re:HOOPIES AAEFX/PRRS FREAK SHOW 0 Minutes ago
Wednesday 12-16-09 Chest

DB Press 100x8,10,8(PR for reps with 100)

incline DB Presss 90x10,10,8(PR for reps)

x-overs 37x21 47x14 52x8

Cybex seated bench 110x10,10

Chest was fried. the pump was rediculous i loved it. Banged a couple PR's. VERY happy with w/o!

 

[HOOPIE]

Thursday 12-17-09 Tri's/Bi's

cg bench 195x8,10,10

db skulls 40x10,12,12

single arm pushdowns 47x12 52x12,12

rg pulls 57x15,15

BB curls 100x12,12 95x15

preachers 115x8 105x10+2 90x14

lying cable curls 62x15,15

In the mood for some volume today. so i banged out some volume on my arms. felt good. gotta check the ego at the door when banging out the high reps.

 

[HOOPIE]

Friday 12-18-09 BACK

CG pulls 230x8 215x12 200x15

WG T-bar 135x8,12

CG T-bar 160x8,11+1

1 arm smith row 65x12,15

1 arm WG lat pulls 100x10 90x15

Didnt do lower back cause it was bohtering me today. Upper back workout went better than i thought it would. Rather happy with it actually. In the process of revamoing mystack to get ready for my contest cut starting the first of the year.....LET THE RIDE BEGIN!!!!!!

 

[MaryD]

Nice jurnal Steve, I would follow it...

But I am not able to find Your stats (only weight), no how lond You have been train, what is Your high, no pics...

I hope I would see or read something soon here.