Hoopies P/RR/S AND AAEFX LOG

[HOOPIE]

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

[HOOPIE]

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

[onetiredkris]

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?

[HOOPIE]

Originally Posted by onetiredkris

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.

[BendtheBar]

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...

[HOOPIE]

Originally Posted by BendtheBar

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.

[sneezingstardust]

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

[HOOPIE]

Originally Posted by sneezingstardust

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...

[HOOPIE]

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

[BendtheBar]

Is this your personal site?

=> Welcome! PrrsTraining.com