Building the perfect Hoss

[hossjob]

Hello. Starting another log here (think I had one for a while during my last prep). Although I'm not sure when my next show is I figured I'd put my log here.

For those interested brief bio:
5'7"
175 lbs
34 yrs old
Teacher/Prep-life style coach/batting-pitching coach/competitive bodybuilder
Married 10 years; 2 girls - 2 and 6
Competing for 10 years; 20+ shows, 18 top 3 finishes, 7 class wins, 1 overall
3rd place at team universe this past summer, lt wt

As I said, not sure when I'm competing again. Looking to continue to bang through this "off season" to make some improvements and enjoy life and my family. If competing is in the cards, great. If not, great. I just love this lifestyle! Hopefully this journal can serve to educate and inspire.

Monday, 10/20/2014
Squats - 315/5, 335/4, 355/3, 355/3
Dead Lifts - 315/5, 335/5, 355/5, 375/3
Pullups - BW/10, BW+10/8, BW+20/7, BW+25/5 Drop BW/7
T Bar Row - 135/12, 160/11, 180/9, 180/8, 205/5 Drop 180/4 Drop 135/7
CG Seated Cable Row - 150/12, 170/10, 180/9, 180/10, 200/6 Drop 160/4 Drop 120/5
SS: WG Pull Down to Clavicle/UG Pull Down to Ribs - 120X10/7, 120X10/6, 120X9/6
Sissy Squat - 4 sets of 8 with 3 second pause at bottom

Meal 1 - 6 egg whites, 2 eggs, 1 scoop fiberlyze
Meal 2 - 1 cup brown rice, 5 oz chicken, 150 grams broccoli, 150 grams sweet potato
Meal 3 - 150 grams green beans, 5oz lean beef
Meal 4 - 50 grams karbolyn, 30 grams whey
Meal 5 - 150 grams roasted potatos, 100 grams broccoli, 5 oz chicken
Meal 6 - 6 egg Whites, 2 whole eggs, 1 large apple
Meal 7 - 5 oz chicken, 150 grams broccoli

[hossjob]

Tuesday, 10/21/2014 - 5 AM
Pre Workout: 10 grams bcaa, 30 grams karbolyn
Incline Bench - 225/6, 245/5, 255/3, 255/3, 245/5, 225/6 Drop 135/12
Incline Leverage Chest Press - 200/15, 220/12, 240/10, 250/10, 250/8 Drop 200/4 Drop 100/8
SS: Low Inc DB Fly - 40/10, 40/9, 40/9
Leverage CHest Press - 200/8, 200/8, 200/7
DB Lateral - 20/15, 25/12, 30/10, 30/9, 30/8+5 partials
Seated Rear Laterals - 40/10, 40/9, 40/8+6 partials

Meal 1 - 8 egg Whites, 1 whole egg, 2 sv cinnamon toast crunch
Meal 2 - 5 oz chicken, 1 cup brown rice, 150 grams broccoli
Meal 3 - 5 oz Lean Beef, 150 Grams Sweet Potato
Meal 4 - 5 oz Chicken, 100 grams broccoli, 100 grams roasted potatoes
Meal 5 - 5 oz Chicken, 100 Grams Green Beans, 3/4 oz almonds
Meal 6 - 5 oz Lean Beef, 2 TBSP PB, 150 Grams Broccoli

[hossjob]

Off day today and tomorrow.

Meal 1 - 6 egg whites, 2 eggs, 1 large apple, 1 scoop fiberlyze
Meal 2 - 6 oz Chicken, 1 Cup Brown Rice, 150 Grams Broccoli
Meal 3 - 5 oz Lean Beef, 200 grams sweet potato
Meal 4 - 5 oz Chicken, 100 Grams Broccoli, 150 grams baked potato
Meal 5 - 6 oz Chicken, 100 grams green beans, 3/4 oz almonds
Meal 6 - 6 oz Lean Beef, 1 oz Cheese, 2 cups romain lettuce, 1 tbsp. PB

[jpfaherty]

In on this man!

Very clean diet huh? You ever spice things up and have a chip? lol

[hossjob]

In on this man!

Very clean diet huh? You ever spice things up and have a chip? lol

JP, lol, yeah I'll splurge on occasion. To be truthful, my vice lately has been a few IPA's on a Sunday while watching some football. I typically have a cheat meal during the weekend as well. I do tend to keep it simple most of the time though.

[jaredmus]

JP, lol, yeah I'll splurge on occasion. To be truthful, my vice lately has been a few IPA's on a Sunday while watching some football. I typically have a cheat meal during the weekend as well. I do tend to keep it simple most of the time though.

everyone loves IPA in the fall, when the crazy stuff comes out haha

[hossjob]

everyone loves IPA in the fall, when the crazy stuff comes out haha

Yeah, I got hooked last winter. Went to visit my bro-lo and sister in Colorado and we hit up more than half dozen micro brews and I just fell in love with the seriously hoppy IPA's. Found some good joints around me. Also digging the DIPAs

[hossjob]

Ugh, virus on the home computer. Didn't get my last couple of workouts logged, but Friday 10/24 killed legs.

Lunges - Started with 20# DBs doing 12 reps worked up in 10 pound increments to 80# DBs for 7 reps
Squats - 5 sets; worked from 225 to 315 for sets of 15 to 5
Straight Leg Dead - 7 sets; Worked from 155 to 275 fro sets of 15 to 7
Leg Press - 4 sets; worked up to 600 pounds doing sets of 25-10
SS Seated Leg Curl/Leg Ext - 4 sets 8-15 reps

Diet was not on par over the weekend. Had a cheat Friday night (pizza) and then again Saturday (burger/fries) and on sunday polished off a whole rotisserie chicken during the Browns game. Enjoyed a few IPAs too. Actually looked leaner this morning somehow. Must have been all the yard work.

Saturday - Upper Body
1-Arm DB Rows - Started with 40's for 12 and worked up to 85's for 8. Wasn't feeling these
Rack Chins - BW/12, BW+25/10, BW+35/8, BW+45/8 X 2
Incline Bench - 155/12, 175/12, 185/12, 205/10, 225/6 Drop 135/12
Hammer Strength CHest Press - 200/15X3
HS Shoulder PRess - 90/15, 110/15, 130/15, 140/12, 160/10, 180/9, 200/8 Drop 100/15
DB Lateral Raise - 20/15, 25/15, 30/12, 35/8
Reverse Pec Dec - 150/15X4

[ColossusAce]

In for this journey!, ...subbed!

[jaredmus]

Lunges one of the best exercies for overall leg, I feel like A lot of guys are on a powerlifting squat focus which is good, but for me lunges do wonders

[hossjob]

In for this journey!, ...subbed!

Thanks ColossusAce! Looking good in that Avi

[hossjob]

Lunges one of the best exercies for overall leg, I feel like A lot of guys are on a powerlifting squat focus which is good, but for me lunges do wonders

I was happiest with my legs in the picture in my avatar. I've had them leaner, but never as full. I was doing heavy squats and also doing a day of higher rep squats in that prep. THe problem is, I tore my rt quad in high school and as I get leaner, it gets extremely painful in my quad and right hip. Typically I'm impelled the last 4 or so weeks of prep when it comes to squatting big weight. I'm really hoping a 2 day squat focus (power 1 day, reps another) for a good off season will get my squat high enough that I can continue to squat respectable weight my entire next prep.

I hate lunges, but I know they are one of the best exercises for most, especially me. Trying to start every other volume leg day with lunges to force myself to kill them.

[hossjob]

Didn't get my last workout updated. Did Squats/Deads/Back on Monday - haven't trained since. Long story. Basically life. Death in the family. Running father's business as he's on vacation at nights. Wife has been going into work early and I've been mr. mom all week so training has taken a back seat the last 3 days.

MONDAY High Lights:
Squats - Worked up to 385 for my last set - only got 2 reps, but was happy with how I felt doing it and happy with my 355 set of 5 - EXTREMELY LOW
Dead Lifts - Worked up to 405 for 1 - Wanted 2, but my grip gave out. May start to use straps on my heavier sets
Weighted Pull ups - ended with 3 sets of weighted pull ups (25# for 5 reps)
UG Seated Row 5 sets, ended with a drop
2 Arm DB Row - Worked up to 80's for 7 reps

Was spend after this. Did 5-6 sets of both squats and deads.

Friday is leg day. Volume focus with Straight Leg Dead Lifts.

Need to dial my diet in.

[jaredmus]

damn a torn quad, I tore had a fracture pelvis but yours seems worse yikes

[hossjob]

damn a torn quad, I tore had a fracture pelvis but yours seems worse yikes

Eh, it is what it is. most days it's fine. I do get very sore from time to time and it almost feels as if it could "rip" apart at any second, but I am pretty adept to being smart and training around it and doing some corrective flexibility with it. The hip pain and tightness does continue to get worse with age though. That is more of a concern to me because I do not spend as much time on corrective flex as I should and the altered mechanics from the overactive muscles can cause problems in my glute medius and problems in activitation and flexibility of my glute max and hamstring.

[hossjob]

MONDAY, 11/4/2014
Squats - 315/5, 335/5, 355/4, 365/3, 365/3, 385/1 - Not happy with my squats. The strength is taking a lot longer than I anticipated to recover
Dead Lifts - 315/5, 355/5, 365/4, 385/4, 405/2, 425/1 - Very happy with my deads. Especially after doing them after squatting. I've never been a strong dead lifter to see my weights jumping up 20 lbs each week is really exciting. I'm even doing most of my sets without straps which is huge for me because of multiple shoulder/wrist issues that cause numbness and tingling in my hands. Could have pulled 365 for 5 or 6, but went without straps. Grabbed the straps for the last 3 sets.

After squats and deads my low back was spent yesterday. I usually do mostly rowing on this day, but opted for all cable work after the 2 big lifts
CG Pull Down - 120/12, 140/10, 150/8, 160/6, 180/5 Drop 120/6 Drop 90/6 - Used 3 second negatives on all but the last 2 drops
Overhand MG Seated Cable Row - 120/12, 140/10, 150/9, 160/9, 180/5 Drop 120/5 Drop 90/5 - Used 2-3 second negatives on all but the last set
UG Pull Down - 120/10, 130/9, 140/8, 160/5 Drop 120/6 Drop 90/4 - again 2-3 second negatives on all but the drop set
Straight Arm Pull Down - 40/20, 50/14

Was ravenously hungry last night. Had 50 grams karbolyn with Krealkalyn and 2 iRush immediate post workout. Had 2 lag flour tortillas filled with lean beef and 2% cheese for my post workout meal. Was very full for a couple of hours then got extremely hungry so I fed myself:
5 oz Chicken
Asparagus
100 Grams Roasted Potatos
2 TBSP Almond Butter

Still hungry so before bed had 1.5 oz Cashews

[hossjob]

Tuesday - CHest and Shoulders this afternoon
Weighed 175 this morning
Did 25 minutes low intensity cardio this AM while sipping 10 grams bcaa. First time I've done cardio since I sprained my food.

Todays Planned Nutrition
Meal 1 - 2 Whole Eggs, 6 Egg Whites, 1 TBSP Almond Butter
Meal 2 - 5.25 oz Chicken, Asparagus, 1 Cup Brown Rice
Meal 3 - 5.3 oz Lean Beef, 200 Grams Sweet Potato
Meal 4 - 5.25 oz Chicken, 150 Grams Broccoli, 1 oz Almonds
Post Workout - 30 Grams Whey, 50 Grams Karbolyn
Meal 5 - 5.25 oz Chicken, 100 Grams Green Beans, 150 Grams Sweet Potato
Meal 6 - 5.3 oz Lean Beef, 150 Grams Broccoli, 1 TBSP Almond Butter

Decided to set a dead lift goal since my squats aren't going as planned. My initial goal was to squat 405 by November, didn't happen. I was then going to shoot for squatting 405 for 4-5 reps by Christmas. That could still happen, but I'm a bit frustrated with my squatting progress. Instead, I'm shifting to Dead Lift 495 by the new year. I think I can do that in 8 weeks. Eventually I would like to pull 3 times my body weight. I'm thinking I can do 510 at 170 by late January. I could possibly do 3 times bw sooner depending on if I drop more than 5 pounds by tracking nutrition better.

[jpfaherty]

Just getting caught up. Sorry about the family loss brotha Hopefully life settles down for you around the holidays!

You always squat and DL the same day?

[hossjob]

Just getting caught up. Sorry about the family loss brotha Hopefully life settles down for you around the holidays!

You always squat and DL the same day?

Thank you. She was 92 and was "Ready to meet her maker". My mother and my grandma were very close with her though.

As of lately yes. I've had a hard time really developing a split that will allow me to continue to hit legs and chest twice per week whilst dead lifting. It's looking like this right now:

Monday - Squat/Dead Lift/Back
Tuesday - Chest/Shoulders
Friday - Legs (Squat and RDL focus)
Saturday - Torso (Rack Chins/Incline Bench/Shoulders)

My schedule is opening up a bit so I'm going to throw arms in there on Wednesday this week but I"m thinking of switching to:

Monday - Chest/Shoulders
Tuesday - Squat/Dead/Back
Wednesday - Off
Thursday - Chest/Shoulders
Friday - Legs
Saturday - Back/Arms
Sunday - Off

[ColossusAce]

Keep.it.up bro

[hossjob]

Tuesday, 11/4/2014 - Chest/Shoulders
Inc Bench - 245/4, 245/4, 265/2, 245/4, 225/6 Drop 135/12 - Felt very weak today in the pressing department
DB Bench - 90/10, 100/8, 105/7, 110/5, 115/4 Drop 85/6 Drop 65/6
Pec Dec - 120/15, 140/12, 150/10, 160/8, 180/7 drop 140/5 Drop 100/8
Nautilus CHest Press - 150/16, 180/12, 180/8
DB Lateral Raise - 25/10 for 7 sets, 20-30 second rests; didn't get 10 full reps on all sets, finished those sets with partials

[jpfaherty]

Doesn't look weak to me! lol

What's the most you've incline benched?

[hossjob]

Doesn't look weak to me! lol

What's the most you've incline benched?

Recently I was up to 265 for 5 reps (that was 5-6 weeks before I did Team U) and 275 for 3. 10 years ago at my peak strength, before multiple injuries, I did 295 for a single. Last week I did 265 for 3 or 4. I didn't log it cuz it was in my garage. I had to truncate the set before failure because I had no spot. I'm not pleased with my pressing and squatting strength as of late, but I'm pushing hard and it's keeping me motivated. I've always been a good presser so it's a bit frustrating.

[hossjob]

Need to get better for posting workouts. Here are my last 2:

Monday 11/10 - Squat/Dead/Back
Squats - 355/5, 365/4, 385/3, 405/FAILED* Mad as ----. This is a weight I've done for 9 reps before. My squats are STRUGGLING. Major problems with my IT Band and right hip and upper quad above where I tore it.

Dead Lifts - 355/5, 375/5, 405/3, 425/1, 435/1 - Very happy with my dead lifts, especially after max effort on squats. It's crazy that my dead lifts are improving so much each week and my squats are not. Squats have typically been an exercise where I regain my strength quickly. Deads have been a lift that never feels comfortable to me (from the floor), but the last month I have been thriving with deads. Not only am I getting stronger each week, my PRE for my max sets is feeling easier each week

Pull-ups - 10, 9, 8, 9, 7, 7
2 Arm DB Row - 50/15, 60/12, 70/10, 75/9, 75/8
Machine Shrug - 250/15 X 5

Tuesday, 11/11/14 - Chest/Shoulders
DB Bench Press - 100/8, 115/4, 115/5, 115/4, 110/5 Drop 80/7 Drop 65/6 (Thought I grabbed the 110's and was going for sets of 5-6, realized after set 1 is was 115 and just stuck with it).
Incline BB Bench - 175/8, 175/10, 185/8, 185/8
Hammer Strength Decline Press - 200/15 X 4
Cable Crossover - 40/15, 50/13, 50/12
Seated Lateral Raise - 25/15, 25/14, 25/13, 25/11, 25/9 + partials (as many as I could do)
Face Down on Incline Bench Rear Lateral - 30/10, 30/10, 30/9, 30/8 + partials

[hossjob]

Couple of house cleaning issues:

-Been experiencing a lot of aches and pains lately. Right hip/IT Band/Primiforous/TFL have been very painful and tight. Hip flexion with with internal rotation is very painful. Tight too. Right side of my neck has been very tight (and upper/mid trap) and left shoulder has been painful. I think I have a pinched nerve as wrist flexion shoulder abduction causes intense shooting pain and burning feelings through my biceps and forearm. Joints in general have been painful. Almost all of them, especially in the morning. I think part of it is the turning of the weather.

-Supplementation: Been crushing 50-60 grams of Karbolyn post workout now for over a month and I'm noticing a big difference in fullness. Even with joint pain, my muscles seem less sore as well in the 48 hours post workout. Usually I get pretty sore so I'm assuming this is at least part of the reason, plus I love how karbolyn tastes and it doesn't upset my stomach like most post workout drinks seem to do. I've been using Core ABC during my workouts. I love the taste and love that it has proper amounts of beta alanine, bcaa, citrulline, etc... I do 3 scoops. Pre workout I've been LOVING K-Otic. I notice I need just a little under a full serving. a full serving is a bit too much for me at this point, which is fine. Lastly, I've been using Amino EFP if I train fasted and as a bolus between meals. A few times per week I have to go longer than normal between meals because of doing pitching lessons and I use a scoop and a half of Amino EFP, which helps to curb the appetite for me.

-Diet: Fairly consistent throughout the day. Going to drop morning carbs next week just to scale back on cals for a few weeks, plus lately I've not been as hungry in the morning as normal. I noticed a shift in appetite. Mornings I'm not very hungry, but evenings I am ravenously hungry.

[OmegaredAfy]

Def in for this journey and yes i used karbolyn and before that i thought all this intra / post workout nutrition was BS, but i DEF noticed a lot more fullness implementing this protocol as opposed to just adding the same amount of carbs into my daily intake. I am now using glycojet and like that even better.

[fltallpaul]

I am headed down for the NGA Universe and it's never the same without you there buddy!

[hossjob]

I am headed down for the NGA Universe and it's never the same without you there buddy!

Paul, my man, so great to see you here. Wish I was there. It's been way TOO long since I've been down. Life's a garden and I seem to be digging constantly and just haven't been able to swing it. For a minute I thought about actually competing, or just coming down to hang and support Tommy, but I couldn't swing. I'll be back down! I'll never forget seeing you TEAR up that stage for your pro card and then smashing IHOP the next morning!

Feel like I'm missing out every time I'm not there.

[fltallpaul]

Paul, my man, so great to see you here. Wish I was there. It's been way TOO long since I've been down. Life's a garden and I seem to be digging constantly and just haven't been able to swing it. For a minute I thought about actually competing, or just coming down to hang and support Tommy, but I couldn't swing. I'll be back down! I'll never forget seeing you TEAR up that stage for your pro card and then smashing IHOP the next morning!

Feel like I'm missing out every time I'm not there.

Yeah we had a great weekend, and perhaps someday we can do the show together or I will come up north and do a show. I will post plenty of pictures of Tommy so you can follow along. I will get some outside pump up pictures in the 80 degree Florida weather.

[hossjob]

Yeah we had a great weekend, and perhaps someday we can do the show together or I will come up north and do a show. I will post plenty of pictures of Tommy so you can follow along. I will get some outside pump up pictures in the 80 degree Florida weather.

Awesome. Where will you post them? You still have my #?