Hoo5h: Time to get jacked

[Hoosh]

Ill get measurements up tomorrow

Day 1 (Chest/Triceps) of my program weight: 218


Incline DB Press
Sets 2 Reps 6 30Lbs DB

Tricep Pushdown
Sets 2 Reps 12 60Lbs

Incline DB Flys
Sets 2 Reps 6 20Lbs DB

Lying Tricep Extension
Sets 2 Reps 12 40Lbs DB

Flat Bench Press
Sets 3 Reps 6 135Lbs

Flat DB Flys
Sets 2 Reps 6 30Lbs DB

Inclined Bench Press
Sets 2 Reps 8 125Lbs

10 minutes Elliptical

15 minute cardio (5 min warm up jog - 6:24 mile - 4 minute cooldown jog)

[Hoosh]

Here's my full program....its a 3-day split to work around soccer games and the intense practices. this week is messed up cuz of xmas so im planning on switching my program around and instead of day on, day off, day on, etc. im doing to do day on, day on, day on, xmas eve, xmas day.... im doin legs tomorrow instead of on the normal day 3

Day 1

3 x 6 Flat Bench Press
2 x 8 Inclined Bench Press
2 x 6 Incline DB Press
2 x 6 Flat DB Press
2 x 12 Tricep Pushdown
2 x 6 Incline DB Flys
2 x 12 Lying Tricep Extension
2 x 6 Flat DB Flys


Day 2

3 x 6 Pull Ups
3 x 6 Barbell Curls (wide grip)
2 x 10 Bent Over BB Row
1 x 14 Barbell Curls (narrow grip)
2 x 20 Crunches
3 x 10 Stiff-Legged BB Deadlift
3 x 15 Russian Twists

Day 3
2 x 6 Squats
2 x 8 Leg Extensions
3 x 6 Calf Raises
2 x 6 Military Press
2 x 8 Leg Curls
2 x 20 Leg Raises


My favorite day is Day 2....can superset it easy lemme know how it sounds...tomorrow im doing day 3 routine cuz i dont wanna strain my body and do upper body two days in a row

[sword chucks]

Nice workout... remember to do compound movements before isolation movements and bigger muscles before smaller ones...

[Hoosh]

Nice workout... remember to do compound movements before isolation movements and bigger muscles before smaller ones...

Thanks...noted and revised...



see above

[ComoComo3]

Looks good man. Keep it up.

[hepennypacker52]

Good luck bro.

[IronBender800]

Looks good. Good luck with that man!

[Hoosh]

Thanks alot for the support guys. I'm happy with it...looked all the stuff up and "researched" it. I based the reps and set off of the S.A.I.S. program and off of BiGReD's program for cutting. My goal is to cut around 15-20 pounds...but keep the muscle. Biggest area i want improvement in is my chest....its a lil flacid haha and then. 2nd area...calfs and quads...need to improve my power in my legs. by dropping 10-20 ill get quicker. i play goalie so that stuff is critical for me


BIGGEST PROBLEM IM GONNA FACE: Staying with it.

haha like they say..."if bodybuilding was easy everyone would do it"

[Hoosh]

Day 2 (Cramming this week b/c of the holidays....)
2 x 6 Squats-185lb

2 x 8 Leg Extensions-65lb

3 x 6 Calf Raises-195lb

2 x 6 Military Press-70lb

2 x 8 Leg Curls-80lb

2 x 20 Leg Raises

13 min bike - on "Sport Training" w/e that means...had tons of hills and **** so worked my legs more...i kept my HR above 130 and rpm over 90 whole time...


so it went well.....

Quick question: Cuz its late night and **** but what do you guys normally eat as a last meal before bed (not right before bed but ya know what i mean)? i know its important to stay away from fats, carbs, and sugars this late but you got any appealing selections?? everyone GIMME RECIPES!

[Hoosh]

OK guys im apologizing to you and myself for not keeping up with this journal...

First week back in school since break...i lifted on a consistent basis and saw a good deal of gains with "my" HIT program..

Bench = 170 up from 135

Deadlift = 150 (just started doing it and started at 90 to ensure i had proper form....i actually read about it and noticed how critical form was for it )

Squat= 210 up from 185

The other thing is, i am finally getting the hang of the nutrition part. Being a "noob" it was difficult to give up those bad foods i had given up soda quickly however those sweets and carbs came back to haunt me. i put on about 7 lbs over the winter holiday up to 225 and 20% bf. im learning though so dont sweat it. im packing lunches everyday for school now trying to stay ontop of things...im making sure to get 5 meals a day of good calories. i recruited my mom and she said she would help me out when she goes on the weekends to get groceries getting the proper foods i need and making sure not to get the bad foods. You can flame me for eating bad but i learned from it now...im saw over break how bad it really hurts my gains.

The cool thing was a chick at school that i hadnt seen all break saw me on the last day and was like "whoa!" when i asked her what? she said "you got buffer your shoulders and your waist got slimmer" hehe its a good start i guess but i wanna get rid of that bf% and tone out and rip my upper body (including back) and my legs...

Im going to transition to the German Volume Training. I wanna gain that lean muscle mass and shape my body. Best way to do it is volume training. im on a steady diet now ill post it tomorrow since i gotta do some hw tonight so that im able to goto the gym at 8....

Give me any advice/motivation we all need it!

oh and 2 quotes i took to heart i saw em somewhere on this site but i keep em in the back of my head

"I eat b/c i need to. Not b/c i want to" and

Whats
Important
Now

b/c for me...cutting weight and gaining muscle volume is important now