Building the perfect Hoss

[hossjob]

Friday - Legs
Right hip was hurting significantly. Luckily my good friend and PT was there. He provided me with some exercises and modifications to some active stretches that really helped. I did not log the workout and since my home computer is still under the weather I dont' remember everything. Here are some highlights.

Abduct/Adduct Mach - 4 sets 12-20 reps
Lying Leg Curl - 15, 12, 10, 8, 7 6+partials
Pause Squats (4-5 second pause) - 185, 205, 225, 245, 265, 275, 295 - worked from 6 down to 4 reps
Straight Leg Dead - 135/10, 185/15, 215/12, 235/10, 255/8, 275/8
Leg Press - 300+Bands X 20, 18, 15
Leg Ext - 20, 18, 14+ partials
1 Leg Curl - 3 sets of 10

Saturday-Chest/Sho/Arms
Inc Bench - 225/5, 5, 5, 4 Drop 155/10
DB Fly - 25/12, 30/12, 35/10, 40/10
DB Sho Press - 40/15, 50/15, 60/12, 65/10, 65/8
Seated DB Lateral - 5 sets of 12-15 with 25 and 30's
Bent lateral - 30/12-15 (5 sets)
SS: Seated DB Curl/Lying DB Tri Ext - 5 sets
SS: Cable Curl/Cable Ext - 5 Sets

[hossjob]

MONDAY - 11/17/2014
Squats/Dead Lits/Back later today

Nutrition & Supplementation
Meal 1 - 6 Egg Whites/1 whole egg, 4 pieces turkey bacon, 2 pc raisin ezekial bread, 2 aaefx Vita Drive
Meal 2 - 5.5 oz 93/7 Beef, 56 Grams Quinoa
Meal 3 - 5.25 oz Chicken, 100 Grams Broccoli, 2/3 Cup Brown Rice
Meal 4 - 5.25 oz Chicken, 1 oz Almonds, 100 grams broccoli
Meal 5 (post workout) - 30 Grams Whey, 50 Grams Karbolyn
Meal 6 - 5.25 oz Chicken, 1 Cup Brown Rice, 100 Grams Broccoli
Meal 7 - 5 oz Chuck Tender Steak, 100 Grams Broccoli, 1.5 TBSP Cashew Butter

Pre Workout - Karbolyn
During Workout - 3 scoops Core ABC
Post Workout - 30 grams whey, 50 grams karbolyn, 2 iRush, 3 grams krealkalyn

[hossjob]

Monday, 11/17/2014
Squats - 355/5, 375/2, 375/3*, 395/2
Dead Lifts - 375/5, 405/3, 435/1, 455/1

Very happy with my squats and deads today. I attempted 375 with a different belt and something weird went on and threw me off and I racked it after 2. My goal was to get 375 for 3 today for squat. I took about 90 seconds then got back under the bar and did 3 fairly easy reps. I killed the 395 and wanted to bump to 405, but I was pretty sore in my legs from Friday still (and playing for an hour at sky zone on Saturday with my kids) and wanted some oomph for deads. Deads were great. I pulled with relative ease and don't see any reason I shouldn't be up to 465 or even 475 next week for 1. It's been 10 years since I pulled 475 so I'm super excited.

BB Row - 135/10, 185/10, 205/8, 225/8, 245/6
Rack Chins - BW/10, BW35/10, BW45/9, BW45/8, BW45/8, BW45/9
UG Seated Cable Row - 160/12, 180/8, 200/7 Drop 160/5 Drop 120/6

[BB12s]

Looks like you have some solid workouts happening!

Keep up the great work and setting strides for others to accomplish!

How are you liking the EFX Vita Drive?

[hossjob]

Looks like you have some solid workouts happening!

Keep up the great work and setting strides for others to accomplish!

How are you liking the EFX Vita Drive?

Thank you. Been unable to get online because of a computer virus so logging was not done last week, but it's fixed!

I LOVE Vita Drive. I'm not taking 4 per day though. I use 2 with breakfast and 1 with my 2nd to last meal of the day. One of the better vitamins I've taken. I've actually been very happy with all the EFX products. Not that I'm surprised, I used many of their products for years, Test Charge, Karbolyn, Kre alkalyn pro, Joint Rehab. About to use Joint Rehab. I believe the study was with 4 caps per day that proved it's effectiveness so I'm going to roll with that for 6 weeks to see if it helps my hip and shoulder. I've heard very good things!

[hossjob]

Great day in the gym this morning!

Squats - 365/5, 365/4, 365/4, 365/4, 365/4 - Was aiming for 5X5, but had no spot and each 4th rep was very tough. Didn't want to bottom out and fail with no spot.

Dead Lift - 365/5, 385/5, 425/3, 465/1 - It's been longer than I remember since I've done 465 on dead lifts. I once pulled 475, but that was 2003 I believe. I'm very excited. Going to kill that PR soon!

WG Pull-ups BW/12, BW10/8, BW20/6, BW25/5, BW25/5 Drop BW/6
CG Seated Row - 150/12, 170/10, 190/8, 200/6, 210/5, 210/5 Drop 160/6, 120/6
UG Pull Down - 140/10, 140/9, 120/12, 120/10
MG High Row to Upper Chest (Leaned way back on the lat pull machine and pulled to just under clavicles) - 100/15X3

Meal 1 (Pre Workout)
6 Egg Whites, 2 Whole Eggs
2 pc Raisin Ezekial Bread

Meal 2 (Post Workout)
35 Grams Whey
50 Grams Karbolyn (with 2 iRush)

Meal 3
2 oz Vegetable Pasta
6 oz Chicken
Bowl of Chili w/ 1 oz Cheese

Meal 4
5 oz Lean Beef
175 Grams Sweet Potato

Meal 5
6 oz Chicken
100 Grams Broccoli
3/4 oz Almonds

Meal 6
5 oz Lean Beef
100 Grams Broccoli
2 TBSP Cashew Butter

[hossjob]

Couple of days off from logging. Was able to train Tuesday, Thursday, Friday, Saturday, and Sunday over my extended Thanksgiving holiday. Also after seeking some advice from some people, changed my split around. I was trying to figure a split where I could hit most or all body parts twice per week, but still focus on my strength numbers, especially for squats and dead lifts - looking to possibly do a power lifting meet. It's difficult for me to get to the gym 6 days per week, but I do have a good set up for training all body parts but legs and dead lifts in my garage. I am also a big believer in utilizing all rep ranges and a fan of Eric Broser's Power/Rep Range/Shock routine. Through my years of experience as a competitor, coach, education, and working with coaches and speaking to a few I think I finally nailed down a new split. I started it on Thursday last week. It looks like this:

Thursday - Push Rep Range
Friday - Legs Power
Saturday - Pull Rep Range
Sunday - Push Power
Monday - Legs Rep Range
Tuesday - Pull Power (focus on deads)
Wednesday off

The only hiccup is doing deads the day after leg rep range. I'll keep my total sets on hamstrings below 9 on my leg rep range and amp them up a bit on my leg power day to make up for that. I'm excited to see this. I believe frequency over volume should result in some nice gains in my focus areas (legs and chest) and being able to have a power day where I'm keeping most reps under 8 will allow me to continue focusing on my strength.

Monday - Legs Rep Range (early morning - I used to love early morning training, but every time I take a break from I get nauseous when I resume. Today was no difference. Had to rush through to get home in time so my wife could leave for work and when I got home the nausea set in)

Pre Workout: K-Otic, 2 scoops Amino EFP, 30 Grams Karbolyn
Post WOrkout Meal: 2 Egg Whites, 2 Whole Eggs, 4 pieces Trader Joe Bread
Meal 2: 1 sv QUinoa, 6 oz CHicken
Meal 3: 150 Grams Sweet Potato, 5.33 oz Lean Beef
Meal 4: 6 oz Chicken, 100 grams broccoli, 1 oz almonds
Meal 5:
Meal 6:

Legs Rep Range:
Lying Leg Curl - 15, 12, 10, 9, 8 (70-110 pounds)
1-Leg Leg Curl - pyrmid from 50-70 - 4 sets of 8 reps
Seated Leg Curls - 100/15, 115/12, 130/9
SS: Inner/Outer Thigh - 70/18 X 3 Sets
Leg Ext - Pyramid from 50-100 pounds - 15 reps all sets
Banded Leg Press (heavy bands) + 300 pounds - 4 sets of 10 with 4 second negatives
-Wanted to do lunges but my left knee started hurting and I started getting nauseous and breaks between sets were slowing me down. Need to nut up on these morning sessions.
Toe Press - 300 - 4 sets of 15 reps

[tank316]

Looking good in here Hoss!!!!

[hossjob]

Tank, awesome to see you here! Thanks for stopping in!

Tuesday, 12/2/2014 - Back Power - was supposed to hit biceps but ran out of time
1. Dead Lift 405/5, 445/3, 480/1 PR!!!!!!!!!!! So happy. Tried for 495, but failed.
2. Weighte Pull up - +20/6, +25/6, +30/5 for 3 sets
3. T Bar Row - 8, 8, 6, 6, 5, 5 - worked from 170-230
4. UG Pull Down - 160/8, 180/8, 200/6, 210/5, 210/5 Drop 160/5, 120/6

[tank316]

Tank, awesome to see you here! Thanks for stopping in!

Tuesday, 12/2/2014 - Back Power - was supposed to hit biceps but ran out of time
1. Dead Lift 405/5, 445/3, 480/1 PR!!!!!!!!!!! So happy. Tried for 495, but failed.
2. Weighte Pull up - +20/6, +25/6, +30/5 for 3 sets
3. T Bar Row - 8, 8, 6, 6, 5, 5 - worked from 170-230
4. UG Pull Down - 160/8, 180/8, 200/6, 210/5, 210/5 Drop 160/5, 120/6

Kyle, are you still going 5 minute rest between sets with Power weeks??

[hossjob]

Kyle, are you still going 5 minute rest between sets with Power weeks??

Tank, no I do not. I never do 5 minutes. On deads I'm probably closer to 3. Squats I may go a bit over. ON other body parts probably between 2 and 3. Most of the time. There may be an occasion (like yesterday), where I got chatty with a former client talking about working together again, I take a bit longer.

[hossjob]

Pre Workout: K-Otic
During Workout: Core ABC
Post Workout: Karbolyn and Syntrax Nectar

Rep Range Push:
1. Inc DB Bench - 105/8 X 3
2. DB Bench - 95/10, 95/9, 90/10 RP + 2
3. Low Inc DB Fly - 35/15, 35/14, 40/12
4. Pec Dec Fly - 130/20, 130/18
5. Hammer Strength Sho Press - 140/12, 160/11, 180/10, 190/9
6. Nautilus Seated Lateral Raise - 70/15, 90/12, 90/12, 80/15
7. Rev Pec Dec - 130/20, 130/18
8. V Bar Cable Bentover Ext - 70/15, 90/10, 90/9
9. Cable Push Down - 80/15, 90/14, 90/12
10. Dips - 20, 18

[tank316]

Tank, no I do not. I never do 5 minutes. On deads I'm probably closer to 3. Squats I may go a bit over. ON other body parts probably between 2 and 3. Most of the time. There may be an occasion (like yesterday), where I got chatty with a former client talking about working together again, I take a bit longer.

I was doing the same thing prior to heart stuff in 2012. I miss power weeks!! LOL!! To keep my heart rate down, I took the 4-5 minute route on rep range weeks! Its working pretty good, although it bugs me to wait that long for the next set!! ha ha ha !

[fltallpaul]

Way back

[jaredmus]

in the pics paul posted that back is nuts!

[hossjob]

Way back

WOW! Paul that's going WAY BACK! What year was that? 2008? 2009? My lord.

I look super flat there. Thanks for sharing. One thing I don't do enough is look at my own pics. I just don't like to. I'm overly critical of myself anyway, but seeing those pics it's nice to see the progress I've made in certain areas.

[hossjob]

in the pics paul posted that back is nuts!

Jaredmus, Thanks. I think it's even better now. To me, it looks stringy there.

[hossjob]

Ugh, it's been almost 2 weeks since I've posted a workout. Since then I PR'd again in dead lifts (490X1) and my schedule has been CRAZY!

Only missed one scheduled day and missed a biceps session because I had 30 minutes to do back and biceps before I had to be to my part time job, I opted to do dead lifts (PR'd) and weighted pull ups to get most bang for my buck in regards of time. Also had to squeeze in workouts in the early morning hours in my garage - it was bout 30 degrees or colder each morning. Had to miss a day due to wife's work party and daughters volleyball game and having to go out of town all day Friday Night/Saturday morning. I skipped legs because I'd been hammering them twice per week for some time and I was getting some really tight/sore soft tissue in my right hip and left IT Band. Feeling great.

Tonight is dead lift night! Hoping to pull 495 or 500.

[jpfaherty]

That back is not stringy lol - THICK!

[hossjob]

That back is not stringy lol - THICK!

Thanks JP. Trying to make it even thicker.

Tuesday - Pull Power
Deads - 455 3 sets of 3, 405 X 5
Pull-ups - BW/10, BW+10/8, BW+20/7, BW+30/5, BW+30/4 Drop BW/5
UG BB Row - 225/6 4 sets
CG T Bar Row - 3 - 45's X 10, 3-45's+25 X 8, 7, 6 Drop 3-45's X 5 Drop 2-45's X 7
Hammer Curl - 30/12, 35/12, 40/11, 45/9, 50/7, 55/5, 55/5 Drop 40/6 Drop 30/7
BB Curl - 95/10 X 3

Did not feel good. My split is beating me up. Going to stay the course through December and might switch. The leg day prior to dead lifting is finally catching up to me, even though it hasn't been that long. The heavy lunges and moderate rep range squats followed by deads is obviously too much. Not feeling it. CNS feels it and my low back, glutes, and hams are fried.

[fltallpaul]

Those were 2008, I did the show the following year and so did you.

[hossjob]

Opted out of training yesterday (it would have been push rep range) to take my daughter out to eat on a daddy/daughter date and then watch her volleyball practice then I had a couple pitching lessons.

Hitting legs here in a little bit.

I've been enjoying this 6 days per week, but it's really hard for me to get into the gym and do it justice 5 days per week while working part time in the evenings and running my girls. I wish I could continue, but It's served it's purpose and I'll continue with my over reaching for the next week or 2 depending on how my body feels. If I make it 2 more weeks it'll be 6 weeks I believe, which is what I was shooting for. I'll go down to 5 days per week then with either a 5-3-1 basis or something like Layne's PHAT program.

[tank316]

Thanks JP. Trying to make it even thicker.

Tuesday - Pull Power
Deads - 455 3 sets of 3, 405 X 5
Pull-ups - BW/10, BW+10/8, BW+20/7, BW+30/5, BW+30/4 Drop BW/5
UG BB Row - 225/6 4 sets
CG T Bar Row - 3 - 45's X 10, 3-45's+25 X 8, 7, 6 Drop 3-45's X 5 Drop 2-45's X 7
Hammer Curl - 30/12, 35/12, 40/11, 45/9, 50/7, 55/5, 55/5 Drop 40/6 Drop 30/7
BB Curl - 95/10 X 3

Did not feel good. My split is beating me up. Going to stay the course through December and might switch. The leg day prior to dead lifting is finally catching up to me, even though it hasn't been that long. The heavy lunges and moderate rep range squats followed by deads is obviously too much. Not feeling it. CNS feels it and my low back, glutes, and hams are fried.

Considering that you weren't into it...That was awesome looking lifts Kyle....

[hossjob]

Thanks Tank! Means a lot coming from a vet like yourself!

[hossjob]

Oh the holidays! Love the holidays! Been living off my B Drive by B Built. That stuff is amazing. I'm not a fan of sweets or junk, but my stomach doesn't like pork and I plowed some ham the other day and had a few cocktailes, etc... all leading to my stomach pretty much hating me. The amazing thing I've found about B Drive, is that if soothes my stomach, so after eating/drinking things that didn't agree with me, I reached for my B Drive and drank up. LOL.

Now, prior to Christmas, on Tuesday, it was dead lift day, without going into everything, a bunch of my former students and ball players were at the gym so for ****s and giggles, I decided to pull 500. And I did it! PR BABY! Again. 3rd PR in 4 weeks. I'm stoked, especially since I'm starting a new split with an extra day off and my dead lifting and leg training spaced out much better. I should continue to improve, albeit slowly, through the new year!

Today it was legs - nothing special, but I felt awesome and every lift was done with precision and a bit of ease, which is great because I should be able to steadily improve from here!

Squats - 325/5, 345/3, 385/2
Leg Press - 5 sets of 500/10 with 3/1/X tempo
Straight Dead - 5 sets of 205/10 with 3/1/x tempo
Lying Leg Curl - 4 sets of 80/10 with 60 second rests
Leg Ext - 4 sets of 100/10 with 45 second rests
Rack Chins - 5 sets of BW/10 with 45-60 second rests

Loved my pre workout stack and really feel it helpd:
Freak Maker Build
6 Nytric EFX Pro 2
30 Grams karbolyn
1 iRush

[hossjob]

Saturday, 12/27/2014
Warm-up: Foam rolled upper back/shoulders, traps, and lats; Jobe exercises; band assisted stretches
Standing Military - 150/5, 160/3, 170/2
Incline Bench - 170/10 X 5 (75 second rest)
DB Lateral - 30/10 X 5 (60 second Rest)
SS: Pec Dec/Rev Pec Dec - 140/15 X 5 (60 Second Rest)

Sunday, 12/28/2014
SS: Lying Decline DB Tri Ext/DB Curl - 15, 15, 12, 12, 11 (30 pounds)
SS: Leverage Preacher Curl/V Bar Press Down - 15, 15, 15, 12, 11, 11 (weight varied)

[hossjob]

Posting has been non existent during 2015 for this log. Changed up my split and things were going great for a couple of weeks then I got some bad bronchitis. I suffer from some pretty bad asthma so when I get the chest thing, it knocks me out. I suffered from some severe joint/muscle pain for a few days and just chalked it up to cold weather/training. Then it got to my head, stomach and chest with a fever and wiped me out of the gym for a week. The next week I did my de-load, 2 weeks earlier than planned, but I figured it was the best way to get back into the swing of things. Tonight I resumed my scheduled plan and hit it fairly hard. I didn't go all out because I still have some gunk in my chest and was getting rather tired quickly.

In this new program, I am working at % lower than my actual 1RM so I'll list the weight I'm working off of before each exercise, along with my actual tested 1RM (which was done within the last month for all lifts other than Straight leg dead (estimated off a 5 RM and Shoulder press, estimated off a 5 RM)

Legs (Squat focus - Working off a 450 1RM, but working with % at 405 for now)
Squat - 65% 265/5, 75% 305/5, 85% 345/5 (was actually pretty difficult to be honest)
SLDL (working at 50% est 1mr) - 185/5 for 10 sets (60-75 second rests)
Leg Press - 300/15, 350/15, 400/15, 450/15
Leg Ext - 75/18, 75/16, 75/15
1 Leg Curl - 50/12, 60/10, 60/8, 60/7

Tomorrow is push with a focus on Bench Press

[jaredmus]

nothing better for the wheels then squats and stiff legs, good stuff

[fltallpaul]

Arnold this year Kyle?

[mhilliard44]

nothing better for the wheels then squats and stiff legs, good stuff

Agreed! Nice work here