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

[enderwiggin65]

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!

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

[Gym God]

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!

Prepping for FIBO

[Hosey786]

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.

[Hosey786]

heres me and Santana.

[enderwiggin65]

Nice legs workout!

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

[Hosey786]

Nice legs workout!

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

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!

[Gym God]

Hosey is a big boy!

[Hosey786]

Hosey is a big boy!

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

[enderwiggin65]

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

[Hosey786]

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

1.5 hrs 2 total if you want to count cardio.

[Hosey786]

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

[enderwiggin65]

1.5 hrs 2 total if you want to count cardio.

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

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

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

[Hosey786]

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.

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.

[Hosey786]

Back:

Wide Grip Chins: Bodyweight 4 x 12

Barbell bent over row: 185x12 225x10 275x10 315x10

Hammer Strength Iso Low Row: 90x12 135x10 180x10 180x10

Dumbbell Row: 125x 10 125x10 125x12

Hammer Strength Lat pullover: 180x10 180x10 180x12

Back Extensions: BW x 20 45x15 45x10

Hams:

Deadlift: 135x15 315x10 405x6 225x20

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

[Hosey786]

Shoulders

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

Bis

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!

[Hosey786]

Stay tuned for Legs in a little while!

Inspiration

[Hosey786]

Quads

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

Calves

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

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


Abs

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)

[Gym God]

Back:

Wide Grip Chins: Bodyweight 4 x 12

Barbell bent over row: 185x12 225x10 275x10 315x10

Hammer Strength Iso Low Row: 90x12 135x10 180x10 180x10

Dumbbell Row: 125x 10 125x10 125x12

Hammer Strength Lat pullover: 180x10 180x10 180x12

Back Extensions: BW x 20 45x15 45x10

Hams:

Deadlift: 135x15 315x10 405x6 225x20

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

Strong Back Hosey! Loving the video's man!

[Black_Dread]

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

[Hosey786]

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.

[Hosey786]

Off day test booster!

[enderwiggin65]

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

[Hosey786]

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

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.

[Hosey786]

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

[Gym God]

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

Argh!

[Hosey786]

Argh!

Exactly how I feel

[enderwiggin65]

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

That sucks! Hopefully it doesn't last long!

[Hosey786]

That sucks! Hopefully it doesn't last long!

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

[Black_Dread]

get better!

[Hosey786]

get better!

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