Hoopies P/RR/S AND AAEFX LOG
 

Monday 3-8-10 Quads

TRI SET SUPER SET:

camber bar squat 260x10,10,10
leg press 330x10,10,10
leg ext 130x10,10,8

CARDIO: Kettle ball swings 35lb. 7 one minute intervals

Tuesday 3-9-10 chest/bi's

GIANT SUPER SET:
db press 70x10,10,8
incline fly 40x10,10,9
seated bench 130x10,10,6
flat fly 45x10,10,7

TRI SET:
seated db curl 35x10,10
bb curl 65x10,10
preachers 65x10,9
lying cable curl 67x8 57x8

CARDIO: alternating arm Kettle ball swings 20lb'er for 20 minutes

Thursday 3-11-10 Back/Abs

GIANT SUPER SET: (3 ROUNDS)

LAT pulls 120x10,10,10
bb rows 145x10,10,10
rg lat pulls 120x10,6,6
stiff arm pulls 57x10,10,8

SUPER SET:

hypers bw x 10,10,10
machine back ext. 130x10,10,10

Abs
weighted rope crunch 3x20
ball crunches 3x20
planks 3 45second rounds(strugled with planks today for some reason)

Still coming off a lower back injury due to a traffic accident so my back workouts are pretty weak. However, they are getting better

At the end off this week i'll be on my 11 week of contest prep

Nice numbers hoopie!

Getting ready for a contest huh? All that intense supersetting I thought you we cutting already, I cant even imagine your cutting routines =P

What are your stats? and what show are you planning on participating in?

Thanks my friend. I'll back off on the super setting once i get down near the single digits in bf% and go more towards a power workout with lower volume. I havent picked an actual show yet as im waiting to see how i look at the end of April. There are a few summer shows around me so im not really limited to one or 2. however, I Would like to do the NGA show this summer in Pittsburgh. We shall see.

My starting weight 10 weeks ago was 195 and as of a couple weeks ago it was 184. Not sure wha tmy comp weight will be as i bulked for a year and a half pretty hard. For my stats i need to take some measurements for i havent doen them in over a year.

Looking forward to seeing your progress. Have you used a caliper at all during the bulk? Just curious if you know exactly how your body composition and changed in the last 18 months...

No i didnt and i have one. What i can tell you is that at my current weight i, in the past would have to wear a size 34 jean. I can wear a 32 without a problem. An to be honest thats hwo i do a lot of my judgements by how my close used to fit and now. I do have calipers just dont use them.

Hello! Nice looking numbers in here, I do supersets as well for my contest prep! Yours is in June?

Thank you for stopping in. Not sure of the actual date yet for contest. I believe that the one is in june but dont hold me to that...

Saturday 3-13-10 delts/tri's

Giant super set:

hang cleans 115x8,8,8
oly press 75x8,8,8
side raises 20x8,8,8
front raises 20x8,8,8

CG bench 135x10,10,10,10,10,10,10,10,5 (these were done with 30 second rest between sets)

Not happy with this at all

Is this your personal site?

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