The big 3 + strongman! Im back with another fusion bodybulding log!!

[QUOTE=Hosey786;843298801]Thanks I did! It was exactly as I thought it was, a great time! It was great to meet the whole Fusion Team! Santana is a cool dude! every time I walked by he was eating lol but he's in prep mode so it's all understandable.

back to the workout tomorrow![/QUOTE]

I'm glad you had a good time! It sounds like a lot of fun. Santana is a badass!

[QUOTE=Hosey786;843298801]Thanks I did! It was exactly as I thought it was, a great time! It was great to meet the whole Fusion Team! Santana is a cool dude! every time I walked by he was eating lol but he's in prep mode so it's all understandable.

back to the workout tomorrow![/QUOTE]

Prepping for FIBO :D

Quads calves:

Leg extension: 50x15 65x15 80x15 110x15 125x15

Front squats: 135x16 225x10 245x12 245x12

Hack squats: 180x15 230x15 280x15

Walking lunges with 45lb db: 3 sets

Seated calf raise: 90x15 135x20 180x12 205x10

Calf raise on leg press: 270x20 x2 360x20 x2

Wide leg press: 270x15 x2 360x15.

[img]http://sphotos.xx.fbcdn.net/hphotos-snc7/431062_10150569152716512_269792061511_9243803_918390101_n.jpg[/img] heres me and Santana.

Nice legs workout!

That's cool you got to get your pic taken with Santana. Looking pretty swole even standing next to him!

[QUOTE=enderwiggin65;844421671]Nice legs workout!

That's cool you got to get your pic taken with Santana. Looking pretty swole even standing next to him![/QUOTE]

Thanks! My legs are very sore today. the walking lunges always get me.

I feel like a little guy standing next to IFBB pros they are HUGE!

Hosey is a big boy! :cool: ;)

[QUOTE=Gym God;844804871]Hosey is a big boy! :cool: ;)[/QUOTE]

Thanks lol! I'm maybe medium compared to Santana, I'm just taller haha.

I wanted to video today but no one was there until my workout is almost done so I thought to save it for Friday and Saturday.

Chest/ Tris

Incline DB Flies: 35x12 45x12 60x10 70x12 80x11

Flat BB Press: 185x10 225x10 245x8 245x3 225x8 135x12

Hammer Strength Incline Press: 90x10 100x9 100x9 90x8 45x15

Incline Cable Fly (Same Life Fitness machine with weird weights): 22.5x10 22.5x10 22.5x9 17x12

Tris:

Rope Push down: 110x15 130x12 150x10 150x10

Hammer Strength Dip: 140x15 270x10 270x5 180x12

Seated DB overhead Extension: 35x10 x3

Close grip BB bench: 135x10 155x9 155x8

Cardio - 30 Mins Stepper 65/ 70 Steps per minute

Nice workout! How long did all those sets take you? That's a lot of volume!

[QUOTE=enderwiggin65;844974183]Nice workout! How long did all those sets take you? That's a lot of volume![/QUOTE]

1.5 hrs 2 total if you want to count cardio.

Back + Hams at 7 with video! Got some ideas from Mr. Olympia (watched his DVD) :D

[QUOTE=Hosey786;844977963]1.5 hrs 2 total if you want to count cardio.[/QUOTE]

You must make good use of your time to get everything in in 90 minutes!

[QUOTE=Hosey786;845501613]Back + Hams at 7 with video! Got some ideas from Mr. Olympia (watched his DVD) :D[/QUOTE]

Nice! It'll be interesting to see what you do.

[QUOTE=enderwiggin65;845502883]You must make good use of your time to get everything in in 90 minutes!



Nice! It'll be interesting to see what you do.[/QUOTE]

Yeah most times I'm not as lucky when I have a few people come chat with me then it turns into a 2-3 hr workout.

Back:

Wide Grip Chins: Bodyweight 4 x 12

Barbell bent over row: 185x12 225x10 275x10 315x10 [youtube]cRoVwRZPo5o&list=UUQZ31epYyDd22beS39KP3sw&index=4&feature=plcp[/youtube]

Hammer Strength Iso Low Row: 90x12 135x10 180x10 180x10 [youtube]Pdrc5gRdwic&list=UUQZ31epYyDd22beS39KP3sw&index=3&feature=plcp[/youtube]

Dumbbell Row: 125x 10 125x10 125x12 [youtube]TsqUZ_-fU5k&list=UUQZ31epYyDd22beS39KP3sw&index=2&feature=plcp[/youtube]

Hammer Strength Lat pullover: 180x10 180x10 180x12

Back Extensions: BW x 20 45x15 45x10

[B]Hams[/B]:

Deadlift: 135x15 315x10 405x6 225x20 [youtube]Tz7cDLIEyG0&list=UUQZ31epYyDd22beS39KP3sw&index=1&feature=plcp[/youtube]

Lying leg Curl: 80x10 x 6 Tried to do 7 but my legs were fried hurt just to walk to the car and drive.

[b]Shoulders[/b]

Db shoulder press: 35x15 45x12 65x12 75x10 80x10

Db side lateral: 35x10 x2 40x10 30x10

Reverse Pec Deck: 130x10 150x10 180x10 210x10 210x8

Upright row: 65x10 115x10 x2

[b]Bis[/b]

Arnold concentration curl: 40x12 50x12 55x10 60x10

Hammer strength Preacher curl: 90x10 x3

Db Hammer curl: 40x10 x2 35x10 30x10

I did this within 50 minutes so I was rushing but I was extremely pumped. Also, weighed myself this morning and I was 215 which is Awesome!

Stay tuned for Legs in a little while!

[youtube]aHD5fVgZzOk[/youtube] Inspiration

[b]Quads[/b]

Leg Extension: 50x15 80x15 110x10 130x10

Squats (Ass to ankle today): 135x10 225x10 315x10 315x8 225x10

Single leg leg press: 90x15 90x15 90x15

Hip Abductor: 130x15 160x15 190x15

Reverse hack squat: 180x10 270x10 360x10

[b]Calves[/b]

Seated calf raise: 45x20 90x15 90x15 135x15

Standing calf raise: 135x10 165x10 195x10 Superset 20 bodyweight standing raises.


[b]Abs[/b]

Ab coaster: 20x20 40x20 40x20

Rope Crunch: 90x10 (1 center 1 each side) 110x10 (1 center 1 each side) 120x10 (1 center 1 each side)

[QUOTE=Hosey786;845649003]Back:

Wide Grip Chins: Bodyweight 4 x 12

Barbell bent over row: 185x12 225x10 275x10 315x10 [youtube]cRoVwRZPo5o&list=UUQZ31epYyDd22beS39KP3sw&index=4&feature=plcp[/youtube]

Hammer Strength Iso Low Row: 90x12 135x10 180x10 180x10 [youtube]Pdrc5gRdwic&list=UUQZ31epYyDd22beS39KP3sw&index=3&feature=plcp[/youtube]

Dumbbell Row: 125x 10 125x10 125x12 [youtube]TsqUZ_-fU5k&list=UUQZ31epYyDd22beS39KP3sw&index=2&feature=plcp[/youtube]

Hammer Strength Lat pullover: 180x10 180x10 180x12

Back Extensions: BW x 20 45x15 45x10

[B]Hams[/B]:

Deadlift: 135x15 315x10 405x6 225x20 [youtube]Tz7cDLIEyG0&list=UUQZ31epYyDd22beS39KP3sw&index=1&feature=plcp[/youtube]

Lying leg Curl: 80x10 x 6 Tried to do 7 but my legs were fried hurt just to walk to the car and drive.[/QUOTE]

Strong Back Hosey! Loving the video's man!

love the detail in this log! keep up the solid work!

Thanks! I'm trying to get more videos but usually I go to the gym solo and the few guys I would trust enough to video aren't there untill I'm just about finished. But Friday-Sunday I can usually get some videos in.

So far all 4 have been doing wonders for keeping my size up and getting the fat off.

And I got the word with my prep, I will be starting a 20 week prep April 7.

Off day test booster! [img]http://a6.sphotos.ak.fbcdn.net/hphotos-ak-ash4/291880_244749772224013_124179484281043_850779_1775346_n.jpg[/img]

I'm getting caught back up on your log. Nice couple of workouts and great videos!

[QUOTE=enderwiggin65;847130923]I'm getting caught back up on your log. Nice couple of workouts and great videos![/QUOTE]

Thanks I appreciate it! And I appreciate the support means alot! I want to get a video of tomorrows chest/tri adventure but I'll have to see who is there to help.

Caught a cold, not happy about this. Taking today off :/

[QUOTE=Hosey786;847403043]Caught a cold, not happy about this. Taking today off :/[/QUOTE]

Argh! :mad: :(

[QUOTE=Gym God;847459083]Argh! :mad: :([/QUOTE]

Exactly how I feel

[QUOTE=Hosey786;847403043]Caught a cold, not happy about this. Taking today off :/[/QUOTE]

That sucks! Hopefully it doesn't last long!

[QUOTE=enderwiggin65;847520763]That sucks! Hopefully it doesn't last long![/QUOTE]

I'm hoping I'm ok for tomorrow, but we'll see.

get better!

[QUOTE=Black_Dread;848170653]get better![/QUOTE]

I will be back at it tomorrow, giving it one extra days rest.