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The Hoss
01-03-10, 10:21 pm
Its now 2010... I am starting a new quest to get bigger and meaner then i was in 2009. I am 5'7 and a 160 pounds. Me and my best friend are gym rats. We are the people that get a hyped up and start getting fired up on the to the gym. WE hate people that text in the gym and gyms that say no grunting. The way we think is that weight is just a mind obstacle. Every weight is just a steeping stone to the next weight . And to get there one has to get it in their mind that the weight they are doing is just baby weight and just do it and stop over thinking it. During this year I have a couple of goals.
-Max Flat Bench to be 315.
-Max Squat to be 500.
-Max Dead lift to be 450.
My current max's are 245,345,300.
This is a challenge that is going to push me to the limits physically and mentally. Along the way i will wright down my work outs and my weights and hopefully along this long journey i will reach a stepping stone in my career. I am starting my work outs tomorrow.Thanks for reading and best of luck with your goals.

C.Coronato
01-04-10, 3:58 pm
Welcome brother. Lots of good goals.

The Hoss
01-04-10, 7:19 pm
Shoulder and Triceps....
btw this is hit training using rest pause sets.
First had a 5 min warm up run.
-smith machine shoulder press 140x15+8+4
-seated side laterals 25x12+6+3
-hammer strength should press 180x12+8+5
-dumbell shrug 75x12+10+8
-Reverse grip close grip smith machine bench 140x12+6+3
-V bar push downs 110x12+8+6
-one arm reverse grip push downs 30x12+8+4
- crunchs
-20 min run

type-A
01-04-10, 8:30 pm
Nice workout man!!! Oh, wait... I think I was there. Good workout none the less man, keep it up.

The Hoss
01-04-10, 10:34 pm
Thanks man... best of luck with ur own goals
Welcome brother. Lots of good goals.

The Hoss
01-05-10, 6:19 pm
again this is hit training. very good lift with partner. got pissed during a couple of the reps but worked through it.
Hammer stregnth pull downs 90x12+9+6
Close-grip BB rows: 195x12+6+5-->135x8
Deadlifts: 275x12+8+4
Hammer Strength DY: 80x12+7+5
Cable rows: 140x12+8+4
Rear-delt machine: 80x12+7+3
bent-over DB flye: 35x12+8+4
Standing Calf Raise: 135x12+9+7
-->15 minutes tip-toe walking

The Hoss
01-06-10, 8:23 pm
today was a rest day. my back and cafes are sore as hell. got in alit cardio and getting pumped for tomorrow work out.

The Hoss
01-07-10, 5:34 pm
Chest and Bi's
DB incline bench-70x20+5+3
hammer strength decline press 210x12+5+2
Incline DB Flys 50x12+6+6
Dips 12+6+4
BB bench 205x2+2 135x15
Incline DB curl 30x12+6+4
EZ curl 60x8+5+3
DB hammer curl 30x12+6+6
wrist roller 10x2+1+1

good hard lift today.

The Hoss
01-08-10, 8:58 pm
today was another rest day. i helped around the house and went pond skating.

MELTDOWN
01-08-10, 9:15 pm
Rest is good and helps the growth. Don' forget to keep some of the dreadded "C" word (cardio) in there to help your heart and lungs adapt and keep up with the weight you're gonna pack on..... oh yeah, I almost always go pond FALLING.....LOL
Carry On...

The Hoss
01-09-10, 7:29 pm
thanks meltdown and thanks.. and i do get alot of cardio in haha but il keep it up

The Hoss
01-09-10, 11:48 pm
Day 6 work out will be up soon. i forgot my book today.

The Hoss
01-10-10, 3:42 pm
i know its not day 6 but hears the work out. my legs are dead.
Yesterday me and my friend took a vid of us doing the squats but for some reason it will not upload prop and i m so pissed.
Squat widow maker- 205x12 185x10 135x13
leg press: 405x8+5+2
Plate lunges 45x24+20+16
Seated leg curl: 150x12+7+5
Stiff-legged dead lifts : 185x12+8+6
One-leg lying leg curl: 55x12+8+4
Sit down cafe raises: 65x12+12+8
walked 15 min on my tip toes.
My legs are hurting so bad. good work out Type-A


Day 7
rest day again. i helped around the house and trying to upload a vid of me and type-A squat.
be in gym tomorrow can't wait.

anyone reading got any song suggestions?

Pizzalamp
01-10-10, 6:32 pm
i finally found your journey

consider me subbd

how about land of confusion disturbed

The Hoss
01-10-10, 11:01 pm
Day 6 Squat vid. here is the link.
http://www.youtube.com/watch?v=ymsuTbfheW4

The Hoss
01-11-10, 7:31 pm
First had a 5 min warm up run.
-smith machine shoulder press 160x12+6+3
-seated side laterals 25x12+8+5
-hammer strength should press 200x8+4+3
-dumbell shrug 85x12+10+7
-Reverse grip close grip smith machine bench 160x10+3+3
-V bar push downs 120x15+12+9
-one arm reverse grip push downs 35x12+9+7
Push ups 35/30/25/20/15/10-1
streched

today was a hard lift. ready for back tomorrow.
just keep pushing myself to do better and more weight every time.

The Hoss
01-12-10, 9:57 pm
Hammer stregnth pull downs 95x12+8+5
Close-grip BB rows: 200x12+8+3-->135x8
Deadlifts: 275x7 225x25
Hammer Strength DY: 90x15+10+5
Cable rows: 160x10+6+4
Rear-delt machine: 105x8+7+3
bent-over DB flye: 40x12+10+8
Standing Calf Raise: 155x12+9+7
-->15 minutes tip-toe walking

vid will be up shorty for deads.

The Hoss
01-13-10, 12:15 pm
today my back is killing me plus going to get my tat. great lift yesterday

The Hoss
01-15-10, 1:17 pm
Day 11
Chest and Bi's
DB incline bench-80x15+6+4
hammer strength decline press 220x15+8+5
Incline DB Flys 60x19+7+4
Dips 14+8+4
Incline DB curl 35x10+5+2
EZ curl 60x9+5+3
DB hammer curl 35x10+8+6
wrist roller 10x2+2+1

Pushups/chinups/cable curl
30/10/15x15
25/8/12x115
20/6/12x15
15/6/12x15

the work out started amazing .. when i got to bi my arms were done but still pushed through the work out. going back to college monday and be in gym asap.

DAy 12/.
Resting. and cardio. got to go get more protein

The Hoss
01-16-10, 12:40 pm
Today i ran 3 miles and just chillen getting ready to go back to college and getting out of the shitty gyms in MD

The Hoss
01-17-10, 12:01 pm
I got my tattoo so i got to wait to lift. so im resting this week and coming back hard when im back at college.

The Hoss
01-18-10, 11:11 am
taking another rest day. but might do some abs and cardio later

The Hoss
01-25-10, 6:06 pm
Chest and Bi.
back to the gym. i was so pumped.

flat bench 185x13+3+2
DB incline bench-80x11+5+4
DB decline press 70x12+3+2
Incline DB Flys 60x7+5+4
Dips 22+15+10
Incline DB curl 20x12+9+7
EZ curl 50x12+10+3

Push ups. 25 20 15 10 5
today was a great work out. im am sore already. can't wait till tomorrow to be back in the gym and hitting the weights. i missed it so much. Also a new goal is to win the bench comp at my college. it is April 6.

The Hoss
01-26-10, 5:48 pm
back. today was a really good lift. im feeling sore already.
5 min run
pull downs 225x7+5+2
Close-grip BB rows: 195x11+7+6
Deadlifts: 255x11+8+5
Cable rows: 140x12+8+5
Back Extensions w/ plate: 45x14+9+5
bent-over DB flye: 34x13+9+5

type-A
01-28-10, 3:38 pm
Watsup dudeson, workouts are looking strong man keep it up. Here is some decent info on HIT training if you decide to keep up with it: http://en.wikipedia.org/wiki/High_intensity_training

btw man did you ever intercept that letter? lol

type-A
01-29-10, 10:59 am
One more thing, here is the Doggcrapp (DC) website, has everything you need to know about loads of Doggshit!! lol

The Hoss
01-30-10, 1:29 pm
today started off really well. woke up early got a hard lift in and started a good day.5 min run for a warm up. then hit training.
Squat - 245x7+3+2
leg press: 360x15+8+6
Seated leg extension: 150x20+12+6
Stiff-legged dead lifts : 205x10+7+6
leg curl: 90x20+15+15
cafe raises: 270x11+10+5
walked 15 min on my tip toes.
abs

The Hoss
02-01-10, 3:06 pm
nah man i never did get the letter.
Watsup dudeson, workouts are looking strong man keep it up. Here is some decent info on HIT training if you decide to keep up with it: http://en.wikipedia.org/wiki/High_intensity_training

btw man did you ever intercept that letter? lol

The Hoss
02-01-10, 6:13 pm
my weight now is 172. i was so pumped for this work out. i love chest day. and my legs are still killing me from sat.
flat bench 195x10+5+4
DB incline bench-85x8+3+2
DB decline press 75x9+4+1
Incline DB Flys 50x10+6+3
Dips 18+12+5


Today lift was hard. the weights im at for the db's are giving me some trouble. but the weight is just an obstacle in my mind and ill face it again next week . i m ready for the challege.

type-A
02-03-10, 10:14 am
Nice benchin' man, weights are shooting up. lol What are you going to do about the letter, hopefully your parents didnt get it.

The Hoss
02-03-10, 7:01 pm
pull downs 230x9+5+3
Close-grip BB rows: 200x12+8+6
Deadlifts: 275x12+4+3
Cable rows: 150x12+5+3
bent-over DB flye: 45x13+9+7
Back extensions: 50x17/12/10
bent over db fly:45x13/9/7
incline db curl:35x12/7/3
EZ curl: 60x12/10/8
DB hamer curl:35x14/12/9
wrist roller: 10x3/1/1
20 min run
today was a great lift. can't wait to do shoulder and tri tommorrow and keep up my cardio.

The Hoss
02-05-10, 12:28 pm
my internet wouldn't work yesterday so here is day 33 lift.
DB shoulder press 70x12+3+6
-seated side laterals 30x12+7+5
-mach should press 170x9+4+5
-dumbell shrug 100x12+10+8
-Reverse grip close grip bench 165x7+3+3
-V bar push downs 150x12+5+3
-reverse grip push downs 100x12+9+9
rope push downs 110x12/9/9
abs

The Hoss
02-06-10, 2:06 pm
i will not be stop by snow. got 18 inches in pa and still going to gym. leg day . yay

The Hoss
02-06-10, 7:15 pm
Squat - 250x12+7+5
leg press: 380x12+5+3 200x30
Seated leg extension: 175x15+9+5
Stiff-legged dead lifts : 215x12+9+6
leg curl: 130x12+9+5
cafe raises: 290x12+10+6
walked 10 min on my tip toes.
abs
15 min run.

The Hoss
02-07-10, 3:32 pm
today we did chest. and i was super pumped. im almost at one of my goals. to finally be using triple digits dbs.
5 min run
flat bench 205x9+3+2
DB incline bench-90x10+4+2
DB decline press 80x9+4+4
Incline DB Flys 55x12+7+5
Dips 20+15+6

type-A
02-07-10, 6:26 pm
Good stuff man, those triple digits are yours in no time at all, nice shoulder pressing too.

The Hoss
02-10-10, 1:02 pm
pull downs 235x9+4+3
Close-grip BB rows: 210x12+8+5
Deadlifts: 300x10+4+2
Cable rows: 160x12+5+3
bent-over DB flye: 55x12+10+6
Back extensions: 60x17/12/10
incline db curl:40x9/4/2
EZ curl: 65x12/8/4
DB hamer curl:40x12/8/5
wrist roller: 15x1/1/1

type-A
02-13-10, 8:40 pm
Nice workout man and nice F'in deadlifts. Another good BB video!:

http://www.youtube.com/watch?v=lG3cbVw8BuE&feature=player_embedded

The Hoss
02-14-10, 3:46 pm
Day 40
Db shoulder press 75x12/5/4
seated side lat 35x9/5/4
machine shoulder press 175x12/5/3
db shrugd 11/9/7
rev grip close grib flat bench 165 7/6/5
v push down 155x12/5/4
rev grip push down 130x12/10/10
rope push down 120x12/9/5
skull crusher 60x12/6/4
abs

day 41
squat 270x12/5/7
leg press 400x12/10/6
leg extension 190x15/6/6
stiff leg deadlift 275x12/6/5
leg curl 150 12/6/3
cafe raises 320x12/10/8
abs

day 43
flat bench 225x8/2/1
db incline 100x8/3/3
db decline 85x10/5/3
incline bench flys 60x10/6/4
dips w/ weight 25x17/7/4

I workig hard and moving up every week. im still at 172. I am on a good diet. i need to do a little more cardio. but i steady goig for my goals. i was so excited when i got 100 dbs or my icline bench. im only 18 and working hard and putting in my dues. the gym is the one place i can be me and prove that its me. the one place i feel alive. so until day 45 for deads im gona be relaxing.

type-A
02-14-10, 3:59 pm
Day 40
Db shoulder press 75x12/5/4
seated side lat 35x9/5/4
machine shoulder press 175x12/5/3
db shrugd 11/9/7
rev grip close grib flat bench 165 7/6/5
v push down 155x12/5/4
rev grip push down 130x12/10/10
rope push down 120x12/9/5
skull crusher 60x12/6/4
abs

day 41
squat 270x12/5/7
leg press 400x12/10/6
leg extension 190x15/6/6
stiff leg deadlift 275x12/6/5
leg curl 150 12/6/3
cafe raises 320x12/10/8
abs

day 43
flat bench 225x8/2/1
db incline 100x8/3/3
db decline 85x10/5/3
incline bench flys 60x10/6/4
dips w/ weight 25x17/7/4

I workig hard and moving up every week. im still at 172. I am on a good diet. i need to do a little more cardio. but i steady goig for my goals. i was so excited when i got 100 dbs or my icline bench. im only 18 and working hard and putting in my dues. the gym is the one place i can be me and prove that its me. the one place i feel alive. so until day 45 for deads im gona be relaxing.

Do work son!! lol Thats some good shiat on those DB presses man, good to hear you have no trouble moving up. Keep working hard bro you have been killing it so far.

The Hoss
02-26-10, 5:52 pm
sry guys been really busy. i got upload my new stuff.

The Hoss
03-03-10, 2:22 pm
BAck day
Mach Pulldowns 240x9/4/2
BB rows 225x12/8/7
deadlifts 315 9/4/5
cable rows 180x12/8/4
Back extensions 70x12/7/5
Db flys 60x10/9/4

Shoulder and tri day
db shoulder press 80x10/2/1
db side lat 35x10/7/6
Mach shoulder press 180x7/4/2
db shrugs 105x10/5/4
rev grip close grip bench 165x8/3/3
v push downs 160x12/7/6
rev grip push downs 140x10/8/6
rope pull downs 130x12/10/6
abs

Leg day
squat 300x10/5/4
leg press 410x20/10/10
leg extension 230 12/5/4
straight leg dead lifts 300 9/4/6
leg curl 155x12/6/4
cafe raises 360 12/10/10

Chest day
Flat bench 230x7/3/2
Db incline 105 9/4/3
db decline 90 11/6/5
incline db flys 60 12/6/5
dips with 45x11/7/4

Now i finish up my first supplement and am taking a month off then going back to heavy training . one weak im doing high rep low weigh which i have my stats coming up soon. and this week that im am currently on im doing alot of cardio and push ups and abs.

BAck day aND BI with high rep and low weights with rotating with my lighting partners.

Mach Pulldowns 110x22/25/27
BB rows 135x25/25/20
deadlifts 185 23/20/17
cable rows 60x30/25/25
Db flys 25x21/20/17
db curls 20x20/17/17
ez curls 45x25/23/23
Hammer curl 20x21/20/20

Shoulder and Tri

db shoulder press 50x20/16/13
db side lat 15x25/25/20
db shrugs 50x25/20/20
rev grip close grip bench 105x27/22/18
v push downs 70x20/20/20
rope pull downs 50x30/25/25
abs

Leg day
squat 185x20/21/19
leg press 410x23/20/20
leg extension 110 23/20/30
straight leg dead lifts 185 20/20/17
leg curl 90x30/27/22
cafe raises 180 20/20/20
abs
ran 2 miles walked 15 min on tipy toes

now this week on monday i ran 5 miles and did 1000 push ups
tuesday ran 3 miles and did abs
today wed. is my bday so im taking off.
now im all caught up on my workouts can't wait to start another pre work out supp. anyone got any ideas on wat i should take. im 5'7 175 11% body fat. and now 19

The Hoss
03-03-10, 11:54 pm
i mean any animal supps. like which one is better

The Hoss
03-04-10, 2:53 pm
ran 3 miles and had an alsome bday. can't wait to go back to college

The Hoss
03-06-10, 4:07 pm
today i went for alittle run did some push ups and chinups. days not over yet. thinking about changeing my lifting workouts but don't know yet

The Hoss
04-08-10, 4:06 pm
Hello to everyone that is reading this. yes it has been along time since i last post. im finally back on track. i got the right work out supplement and am doing hit train with 5 miles of cardio a day.

So day 93, april 8 2010
Back and bi's
pull downs 170x12/8/5
bb rows 185x 12/8/6
dead lifts 225 12/7/5
1 arm cable rows 50x 12/10/10
db back flys 25x12/12/10
curls 35x12/10/6
ez curls 50 12/10/10
hammer curls 20x12/10/8
concentration curls 25/12/10/8


I know that my weight have gone done alot i can feel it but hopefully im back on the right track.

The Hoss
04-10-10, 5:03 pm
april 10
i weighed my self today and was 180.3
leg day
squats 245x12/5/3
leg press 360x12/7/5
leg extension 140x12/7/4
leg curl 130 x12/7/5
cafe raises 270x 12/8/6
abs

The Hoss
04-11-10, 5:20 pm
Chest
weighed 178.6
flat bench 185 11/5/3
incline db bench 55 12/7/4
decline db bench 40 12/7/4
bench flys 20 12/9/5
cable press 45 12/9/5
cable rev fly 35 12/12/6
Today i didn't really feel good and im am so sore my chest is killing me.

The Hoss
04-12-10, 4:16 pm
So day 97, april 12 2010
Back and bi's
pull downs 200x12/4/4
bb rows 195x 12/8/6
dead lifts 245 12/8/6
1 arm cable rows 65x 12/8/6
db back flys 35x12/9/5
curls 40x12/6/4
ez curls 55 14/9/7
hammer curls 30x12/10/7
concentration curls 30 12/10/8
abs
im doing my run later after night class

The Hoss
04-14-10, 12:54 am
Shoulder and tri and legs

shoulder press 65x 12/9/5
side lateral 25x 12/9/6
mach shoulder press 130x 12/6/4
shrugs 70x 12/12/12
side rotating flys 7.5x 14/12/10
rope pull downs 60x12/6/5
v-downs 80x 12/10/8

leg day
squats 255x 12/5/4
leg press 410x 10/5/5
leg extension 150x 12/7/5
leg curl 135x 12/6/4
cafe raises 270 12/8/6
lunges 12x3 w/45 poun plates

The Hoss
04-18-10, 8:47 pm
Chest bi
181.4
flat bench 195x8/5/3
db incline 75x 12/5/3
db decline 45x 12/10/8
flys 40x 12/10/8
mach press 170x 6/6/6
side rotating fly 7.5x 14/12/10
1-arm cross body lat raises 10x 12/10/10
cable press 70x8/8/6
cable rev lat raise 40x12/8/7
ez curl 30x 14/12/12
cable curl 20x15/15/12
curls 35x12/8/6
rev grip curl 30x15/15/12
dips 15/12/10

The Hoss
06-16-10, 10:16 pm
i know i slacked with posting my work outs at the end of school it got really busy and alot been going on with my life. but im back . alot has happened since my last post i ll try to catch everyone up . first we are back in bmore and well me and my lifting partner are lifting at a bally. personally i hate the gym the dumbbells only go up to 90 pounds. i was kinda pissed about that. also me and my lifting partner are doing dog crap training.only weinging around 175 and 11% body fat and am 5'8
so from first day in first cycle

FIRST CYCLE
1. 5/23/10
db flat bench 90 15/4/2
db should press 75 11/3/3
tri dip machine 200 12/8/6
pull ups 15/5/4 then 5 negative pull ups
dead lifts 320x8 225x12

2. 5/26/10
preacher curl mach 80x8/4/2
db hammer curls 55x11/7/6
seated cafe raise 70x13
lying one leg curl 50x12/6/4
leg press 45X14 x6 then 45X8 x30

3. 5/28/10
hammer strength incline press 250x10/3/2
hammer strength shoulder press 180x 11/4/4
close grip bench press 185 11/6/3
hammer strength pull downs 200x15/7/4
rack dead lifts 295x12

4. 5/30/10
seated db curls 40x8/5/3
bb wrist curls 85x18/11/7
leg press cafe raises 45X10 x10
seated leg curl 170x 11/5/4
front squat 155x6 105x18

5. 6/1/10
hammer strength decline press 45X3+5 14/4/3
smith should press behind the back 45+10 15/8/5
v-bar pushdowns 75x 17/8/7
pull downs 150 18/8/7
t-bar row 45X3 x7 45X2+25 x17
abs

6. 6/3/10
close ez curl 25+5 9/5/3
forearm buster 10x3/1/1
standing cafe raises 140x12
seated curl machine165x 20/11/7
squats 295x8 225x20

Second cycle
1. 6/8/10
bb flat bench 215 10/3/2
db should press 80 7/4/3
tri dip machine 235 15/6/5
pull ups 2/5/4 then 5 negative pull ups
dead lifts 325x10 295x8

2. 6/10/10
preacher curl mach 80x11/6/4
db hammer curls 60x15/8/5
seated cafe raise 75x10
straight leg dead lift 265x11 225x20
leg press 45X14 x7 then 45X10 x20

3. 6/12/10
hammer strength incline press 260x11/3/2
hammer strength shoulder press 190x 15/5/2
close grip bench press 190 8/2/2 going to drop weight and do better form
hammer strength pull downs 230x12/5/4
rack dead lifts 315x7 225x10

4. 6/14/10
seated db curls 40x11/5/5
bb wrist curls 95x15/8/4
leg press cafe raises 45X10+5 x5 going to drop weight
seated leg curl 175x 13/5/6
front squat 165x8 115x24

5. 6/16/10
hammer strength decline press 45X3+10 14/4/3
smith should press behind the back 45+25 12/4/3
v-bar pushdowns 85x 14/6/3
pull downs 200 13/5/4 used straps today
t-bar row 45X3+5 x9 45X2+35 x13 45X2 x20
abs

So now every one is caught up im gonna try to post on days i lift.

The Hoss
06-17-10, 6:41 pm
today was an off day i did 30 min of cardio though

The Hoss
06-18-10, 7:58 pm
today work out
close ez curl 25+5=2.5 14/8/4
forearm buster 10x3/1/1
standing cafe raises 145x14
one leg laying curl machine 55x 20/12/7
squats 305x4 225x15 185x30 i wasnt happy with squats at all today im gonna drop weight and try to gewt better form and hopefully that will help

The Hoss
06-21-10, 9:35 am
been busy with work ill try to get my new work outs up asap

The Hoss
06-23-10, 12:36 am
Starting third cycle
6/20/10
bb flat bench 225 10/3/2
db should press 80 x4 70x4/6/5 dropping weight
tri dip machine 240 13/4/2
pull ups 24/6/4 then 5 negative pull ups
dead lifts 335x6 295x12

2. 6/22/10
preacher curl mach 90x9/4/3
db hammer curls 65x12/7/5
seated cafe raise 80x10
straight leg dead lift 275x13 245x25
leg press 45X14 x9 then 45X10+ 20 x27
felt really good the pass days kind mad about the shoulder press but i think bc of where i work i dont think its giving my shoulders enough rest so ill drop weight and c what will happen

The Hoss
07-02-10, 2:56 pm
work was a little busy this week
3. 6/24/10
hammer strength incline press 270x10/3/2
hammer strength shoulder press 200x 11/4/3
close grip bench press 145 17/5/4
hammer strength pull downs 250x9/3/4
rack dead lifts 325x12 295x20

4. 6/29/10
seated db curls 45x9/3/3 prob going to change to straight bar curl
behing the back bb wrist curls 95x20/7/3
leg press cafe raises 45X8 x15
seated leg curl 185x 15/5/4
front squat 190x8 135x14

5. 7/1/10
hammer strength decline press 45X3+25 9/3/1
smith should press behind the back 45+25+5 11/3/2
v-bar pushdowns 90x 12/5/3
pull downs 205 13/10/5 used straps today
t-bar row 45X3+5+2.5 x10 45X2+35+5+2.5 x16
abs
and cardio... lifting tomorrow ill try to have the work outs asap but working alot this week

The Hoss
07-14-10, 2:21 pm
to catch up really quick work been busy but heres the new work outs and weights....

1. 7/3/10
close ez curl 35 15/5/5
forearm buster 10x3/1/1
standing cafe raises 145x15
lying one leg seated curl machine 60 20/14/5
squats 315x5 245x15 155x20 365x1

2. 7/6/10
bb flat bench 235 11/3/2
db should press 80 7/2/2
tri dip machine 250 15/4/2
pull ups 21/5/3 then 5 negative pull ups
dead lifts 345x8 315x13

3. 7/8/10
preacher curl mach 92.5x9/4/3
db hammer curls 70x14/5/5
seated cafe raise 82.5x12
straight leg dead lift 295x8 265x15
leg press 45X14 + 50 x4 then 45X8 x32

4. 7/10/10
hammer strength incline press 270x6/3/2
hammer strength shoulder press 195x 9/4/3
close grip bench press 155 15/5/3
hammer strength pull downs 235x8/2/2
rack dead lifts 355x8 335x12

5. 7/13/10
standing bb curls 35x14/7/7
bb wrist curls 105x22/7/5
smith machine cafe raises 90+25x 11
seated leg curl 190x 18/8/5
front squat 195x6 155x16

The Hoss
07-15-10, 5:18 pm
hammer strength decline press 45X3+25+2.5 9/2/1
smith should press behind the back 45+35 8/3/2
v-bar pushdowns 95x 10/4/2
pull downs 210 14/7/6 used straps today
t-bar row 45X3+10 x11 45X2 x15 all with 5 sec negatives
abs and cardio

great lift today might get one in on sat then go on vaction but this is the end of the 8th week so its my week off anyways this week coming up be back in a week...

The Hoss
07-17-10, 2:17 pm
close ez curl 35 11/8/4
hammer curls 75x9/3/2
standing cafe raises 155x12
lying one leg curl machine 65x 14/5/3

Max:
squats 370X1
dead lift 370x1
Flat bench 240x5
im happy with these results i got a long way to my goals but im up for the challenge.
"Train everyday in the gym like your a champion."

The Hoss
07-27-10, 10:52 pm
whats up readers?
im back i had a great week off was sooooo pumped to final go back to the gym....so today 7/27/10 was the first day of the new rotation of our training program... for the first cycle we changed so exercises and keep some....

flat bench 230x10/2/2
smith machine behind the head shoulder press 185x9/4/2
tri dip machine 240 18/6/3
one arm db rows 70 18/10/5
dead lifts 355x8 325x11 today was a great lift for me and my work out partner .... i was really excited with how well my deadlift today since before i left i only did 365 one time for dead lifts so thats a plus

The Hoss
08-05-10, 7:20 pm
hey readers again sorry i had a couple long days at work and got lost in the time but to keep everyone up to date .....

7/29/10
preacher curl machine 80x 11/3/3
db hammer curl 60x15/7/5
seated cafe raises 75x13
straight legged deadlifts 305x7 275x13
leg press 45X14 x6 45X10 x30

7/31/10
Hammer strength incline press 45x2+35+5 x9/2/2
behind the head BB shoulder press 135x11/3/3
Smith Machine rev grip close grip bench 185x 11/5/3
Hammer strength pull downs 45X2+25+2.5 x11/3/2
T-Bar rows 45X3 x6 45X2 (with negatives) x11

8/3/10
Short BB Drag curls 25x9/4/3
Wrist Burner 10x 2/1/1
Standing Cafe raises 155x15
Leg curl machine 115x 21/8/5 (we did this a different way with trying to get a 5 sec negative count every time)
Front Squat 45+35 x6 45+15 x14

Finally todays work out
8/5/10
BB decline bench 235 9/3/2
Life fitness machine shoulder press 130x 11/4/3
straight v-bar 90x 11/4/3
Pull downs 215 11/4/3 (with grips)
Rack deads 375x8 405x1 340x12 i was so pumped after finally reaching a 400 mark

The Hoss
08-12-10, 9:25 pm
hey readers again to catch u guys up ....
8/8/10
EZ bar curl 35x 12/6/3
Behind the back BB wrist curl 25x 17/8/5
Leg press machine cafe raises 255x11
lying one leg curl 65x14/5/2
Squats 290x8 235x12

8/10/10
flat bench 245x10/3/2
smith machine behind the head shoulder press 195x10/4/2
tri dip machine 250 13/4/2
one arm db rows 80 15/10/3
dead lifts 365x8 405x1 330x12

8/12/10
preacher curl machine 85x 13/5/2
db hammer curl 65x12/6/4
seated cafe raises 80x13
DC sumo press 45X12x11 45X8x30
leg press 45X14 +20x11 45X12 x20

and now i am caught up to date with work outs... if anyone has any questions... fell free to ask

The Hoss
09-01-10, 2:22 pm
8/14/10
bb incline press 205 9/3/1
bb shoulder press 145 9/3/3
sm rg bench 195 10/3/2
hs pulldowns 45x2+35+5 6/3/2
t bar rows 45x3 +10 x7

8/17/10
short bb drag curl 30 11/5/4
bhb wrist curl 30 13/9/4
standing cafe raises 165 x14
leg curl 120 18/10/8
front squats 225x5 135x22

8/19/10
bb decline 245 9/3/3
lf shoulder press 140 11/5/3
straight vbar 95 12/5/3
pulldowns 220 14/5/3
rackdeads 385x10 345x15

8/21/10
ez bar curl 40 9/4/3
wrist roller 10 4/2/1
machine leg press cafe raises 275 x10 with 5 halfves
one leg laying leg curl 85 10/3/1
squats 295x5 225x 10
great form have to drop some weight

on 8/23/10 i had a bad lift with no spotter and no pre work out....... but finaly i got back on track with a strick diet and lift at a new gym..... my new home is the world gym in salisbury md. hopefully this new gym with better equipment will help with my goals this year.

my workout partner and i have started a new cycle and changed some different body parts with new excersices.

8/31/10
db bench 90 11/4/3
sm shoulder press 60 11/6/5 this is being changed to db shoulder press
tri dip machine 255 12/4/3
one arm db row 85 15/8/4
dead lifts 370x4 315x9 no belt for second set.... hopefully next time i will have a spotter for db bench

8/31/10
db

The Hoss
09-02-10, 11:18 pm
one arm preacher curl 50x 12/4/3
db hammer curl 65x 9/7/5
donkey cafe raises 75x 10
dc sumo press 730x11 580x 17
leg press 760x7 580x21

SpankyC
09-02-10, 11:49 pm
I like the hard work!!!!!! Im in, looks good in here bro!

The Hoss
09-03-10, 7:13 am
new work out will be up sat and thanks man

The Hoss
09-03-10, 5:55 pm
my dc sumo press was 630 and my leg press was 670 my bad ....did the math wrong

The Hoss
09-04-10, 4:13 pm
DB Incline: 105x7+1+0
HS Shoulder MTS: 150x7+3+1
Modded Startrac chest press: 180x14+5+4
HS pulldown: 110x12/5/3
T-bar rows (coleman style): 45x3+25X5, 45x2X17

The Hoss
09-08-10, 9:35 am
short bb drag curl 35 10/5/3
short bhb wrist curl 35x 11/5/4
stamding cafe caises 120x 9
kneeing leg curl 100 12/7/4
front squat 185x5 145x17

The Hoss
09-09-10, 4:07 pm
Flat bench 275x 3/1 245x2
Arnold db press 65 9/4/3
straight vbar push downs 150x13/6/2
pulldowns 135x11/4/3
rackdeads 395x4 315x12

The Hoss
09-09-10, 4:08 pm
im gonna drop bench alit....... but it was awesome set to do it.... i m prob gonna drop to 250

The Hoss
09-10-10, 9:41 pm
might be going to bed early i got squats tomorrow im so pumped

The Hoss
09-11-10, 5:49 pm
wide grip ez bar curl w/back against wall 20 10/5/4
rev curl 5x11/6/4
seated cafe raises 80x 11
lf seated leg curl 12 resistance 28/14/6
squats 275x7 225x18

SpankyC
09-11-10, 6:27 pm
wide grip ez bar curl w/back against wall 20 10/5/4
rev curl 5x11/6/4
seated cafe raises 80x 11
lf seated leg curl 12 resistance 28/14/6
squats 275x7 225x18

225 for 18 is fucking impressive! great work!

The Hoss
09-12-10, 3:33 pm
thanks man..... my legs were on fire but lifting parter type a did 275 for 20 we just had a awesome lift

Firedrake
09-12-10, 3:41 pm
I love hitting legs like that! Well done!

The Hoss
09-12-10, 3:48 pm
thanks man yea i always say its not about how much weight its how long u can stay under the bar

The Hoss
09-13-10, 4:49 pm
going for a 2 to 3 mile run

Firedrake
09-13-10, 4:55 pm
going for a 2 to 3 mile run

Have fun with that. Better you than me <grin>.

The Hoss
09-13-10, 5:07 pm
yea haha i just think i got to do more cardio then what im doing at the gym so im hoping to ad 5 to 10 miles a week

The Hoss
09-14-10, 8:52 pm
first off it was and awesome lift.... you can make ur own opinion
db bench 110x7/2/1
db shoulder press 75x10/4/2
tri dip machine 260x10/4/2
one arm db row 100x 12/4/2
dead lifts 385x5 315x15
then i ran 1 in half miles and did abs
also did grip training

The Hoss
09-14-10, 8:52 pm
an*

Firedrake
09-15-10, 1:47 am
Nice work, Hoss!

The Hoss
09-15-10, 7:02 am
thanks drake

The Hoss
09-15-10, 2:20 pm
ran 2 miles and did abs

The Hoss
09-16-10, 1:22 pm
well im stressed to the max today. its gonna be a tough one no spotter today

The Hoss
09-16-10, 3:59 pm
this lift was highly needed......

preacher curl machine 55x7/5/4
db hammer curl 70zx11/5/4
donkey cafe raise 90x9
sumo press 670x 10 600x20
leg press 700x8 670x10
my legs are completely dead i wish i had a spotter today

The Hoss
09-17-10, 6:06 pm
db incline press 105x6 90x6/3 no spotter
hs shoulder press 120x7/3/1
mod chest press 195x 9/4/3
hs pull downs 115x11/5/2
t bar rows 165x 6 100x15
grip strenght
abs
ran 1 mile

SpankyC
09-17-10, 6:13 pm
db incline press 105x6 90x6/3 no spotter
hs shoulder press 120x7/3/1
mod chest press 195x 9/4/3
hs pull downs 115x11/5/2
t bar rows 165x 6 100x15
grip strenght
abs
ran 1 mile

hard work pays off!

The Hoss
09-17-10, 6:28 pm
i hoping it will...

The Hoss
09-17-10, 9:47 pm
going to get even more serious and more intense.... December 11 first power lifting comp. im going in for dead lift and bench

The Hoss
09-18-10, 7:38 pm
flat bench 255x6/2/1
Arnold press 70x 9/3/1
straight vbar push downs 160x14/6/4
pull downs 150 12/6/3
rack deads 405x5 315x16
great lift today

The Hoss
09-18-10, 8:01 pm
i havent done this yet but here are my meals with supps

meal 1
weight gainer shake

meal 2
5 to 6 eggs and cup of oatmeal
w/ animal pak

meal 3
2 chicken breast and bagel

meal 4
m-stak
then pre work out supplement

meal 6
3 to 4 chicken breast
salad
cup of vegetables
sweet potato

meal 7
protein or weight gainer shake

The Hoss
09-21-10, 12:40 am
9/20/2010

short bb drag curl 30x 8/5/3 ( im gonna drop weight to get more reps)
short bhb curl 40x14/6/4
standing cafe raises 135x8
leg curl 115x 13/5/4
front squat 225x4 135x20

SpankyC
09-21-10, 12:42 am
nice work in here man, love reading the hardwork

The Hoss
09-21-10, 12:46 am
thanks dude im trying my best to paying my dues everyday in the gym and out of it

The Hoss
09-21-10, 4:58 pm
9/21/2010

db bench 115x 6/2/1
db shoulder press 80 11/3/1
tri dip machine 265 10/4/4
one arm db row 105 10/4/2
dead lifts 405x1 225 x 30

The Hoss
09-22-10, 1:19 pm
just went for a ran and did about 2 miles i hate running

SpankyC
09-22-10, 6:25 pm
just went for a ran and did about 2 miles i hate running

cardio is good for ya!

The Hoss
09-23-10, 10:26 pm
doing my squat vid tomorrow..... dont worry it will be alot better then my previous one in jan.

The Hoss
09-24-10, 8:55 pm
Ez bar curl 22.5 14/5/3 10x 8
Rev curl 5x 14/5/5
seated cafe raises 90x 11
kneeing leg curl 60x10/5/3
squats 285x8 225x14

Squats vid
old vid in jan.
http://www.youtube.com/user/eman2155?feature=mhum

new vid today

heavy set
http://www.youtube.com/user/BMOREcobra#p/u/1/vlFiz3CLnq0

widow maker set
http://www.youtube.com/user/BMOREcobra#p/u/0/fQ8PJ41YTdQ

Tell me what u think ... be honest i like constructive criticism

SpankyC
09-25-10, 3:04 am
holly shit bro, props to you, i thought i was the only guy on earth that squatted to failure!!!!! hell yeah brother! good shit! form is flawless aswell!

The Hoss
09-25-10, 11:32 am
thanks man that means alot i ve like drop weight like two times to perfect my form i think im close i might have to drop it one more but ive come a long way from jan.

The Hoss
09-26-10, 4:40 pm
9/16/2010

db incline press 105 x 8/1/2 slow improvement might drop to 100's
full arnold press 40x 11/6/3
mod chest press 180 13/6/4 thinking abt changing this ex
one arm machine row 60 x16/8/5
Coleman tbar rows 175x9 115x 14 w/ 8 negatives in this set

prowrestler
09-26-10, 6:13 pm
on your squats, i find your issues beign your knees.

1, the come forward abit at the beggining and during the lift.
2, they are shacky and buckle on you to the inside.
3, not knee related but make sure to hit depth every rep..well kinda knee related. if you fix the knee problems i said, your depth will improve. if your knees go forward, you may think your going deeper, but you are not changing the knee/hip angle at all.

work on sitting back more, hamstring strength and pushing the knees OUT.

good effort deffinatly. i wouldnt take squats to failure though. id train them with a more plan based routine. 3-4 singles at 90%+ or if your a bodybuilder type, 2x6 with 75%, work up to 4x6 then add weight and repeat

SpankyC
09-26-10, 6:23 pm
thanks man that means alot i ve like drop weight like two times to perfect my form i think im close i might have to drop it one more but ive come a long way from jan.

man your form is better than mine! i can go ass to ground too but my back goes "foward" more due to muscle imbalances i have

The Hoss
09-26-10, 11:28 pm
mine does too i got try to straighten it out alit

The Hoss
09-27-10, 6:05 pm
today i did the dreaded cardio i ran 3 miles and did some abs

The Hoss
09-28-10, 1:51 pm
9/28/2010

Preacher curl machine 55 9/3/2 30x12
db hammer curl (droped weight more movement) 50 x12/6/4
donkey cafe raises 105x 14
sumo press 760x 6 580x 14
leg press 760x 4 580 x 15

SpankyC
09-28-10, 2:10 pm
today i did the dreaded cardio i ran 3 miles and did some abs

whats your goals right now?

The Hoss
09-28-10, 2:19 pm
on your squats, i find your issues beign your knees.

1, the come forward abit at the beggining and during the lift.
2, they are shacky and buckle on you to the inside.
3, not knee related but make sure to hit depth every rep..well kinda knee related. if you fix the knee problems i said, your depth will improve. if your knees go forward, you may think your going deeper, but you are not changing the knee/hip angle at all.

work on sitting back more, hamstring strength and pushing the knees OUT.

good effort deffinatly. i wouldnt take squats to failure though. id train them with a more plan based routine. 3-4 singles at 90%+ or if your a bodybuilder type, 2x6 with 75%, work up to 4x6 then add weight and repeat
thanks man i like the feed back when i do squats next i'll try it

The Hoss
09-28-10, 2:23 pm
whats your goals right now?

my goals were to get a 315 bench max by jan
get a 500 deadlift max by jan
and a 450 squat max by jan

but i set my sights to high so in reality they have turned into 315 bench max by jan
460 deadlift by jan
then 405 squat max by jan

like im only 178 right now and 5'7, then when jan ill make new goals for next year soo im still trying as hard as i can and hopeng i can meet these goals by jan

The Hoss
10-03-10, 9:08 pm
enjoyed my week off work out start again tomorrow

The Hoss
10-04-10, 4:42 pm
what time is it....its gym time hell yeah

The Hoss
10-04-10, 7:45 pm
Starting a new cycle
first lift

10/4/2010
db flat bench 120x8 90x6/3
shoulder press 60 13/7/5
tri dip machine 270x8/2/1
one arm db row 110x8/3/3
dead lifts 395x2 285x3 315x6 (i wasnt happy with this....im gonna drop weight and try to make my form better)

The Hoss
10-06-10, 6:48 pm
10/6/2010

Machine curl 90x15/6/4
Reverse curl 10x 10/3/3 0x10
Seated cafe raises 90x14
lying Leg curl 60 15/12/7
Squats 315x4 225x11 no belt on this set

prowrestler
10-06-10, 6:52 pm
nice work bud, some heavy pressin

The Hoss
10-06-10, 6:56 pm
nice work bud, some heavy pressin

Thanks man... im trying to do my best and putting in the time

The Hoss
10-06-10, 11:47 pm
going on a new diet and trying to cut done to 160

Vaze_06
10-06-10, 11:56 pm
excuse me?! 160 huh????
i dont really care if u arent extremely tall..... u are aiming for a beach boy's side here. cauz ill doubt u have much body fat to loose. or maybe wanna a 6 pack...
except if u have changed ideas and want more definition or whatver non-sense. u should go buy 3 bag of oreos and eat them all tonight. just saying tho do as u wish

The Hoss
10-07-10, 12:00 am
excuse me?! 160 huh????
i dont really care if u arent extremely tall..... u are aiming for a beach boy's side here. cauz ill doubt u have much body fat to loose. or maybe wanna a 6 pack...
except if u have changed ideas and want more definition or whatver non-sense. u should go buy 3 bag of oreos and eat them all tonight. just saying tho do as u wish

for ur information vase that the nxt weight class under mine for a power lifting comp in December is 160 so thats y.

Vaze_06
10-07-10, 12:04 am
i re-read and didnt see anything about a meet at 160.. but oh well sorry, my bad!
im out, good luck with everything

The Hoss
10-07-10, 12:09 am
thanks vase ill keep in touch......
btw to the readers i got new vids that have to be taking of dead lift and bench and will be coming soon... i'll also keep u guys in touch with my weights and body fats

The Hoss
10-07-10, 4:25 pm
just ran 6 miles and did some abs

The Hoss
10-08-10, 8:29 pm
10/8/2010
flat bench 275x1 250 4/1/1 dropping to 235
half Arnold press 60x 14/4/2
straight vbar 170 13/4/2
one arm row machine 75 15/4/2
rack deads 415x3 315x20
ran 2 miles and did abs

SpankyC
10-08-10, 8:36 pm
10/8/2010
flat bench 275x1 250 4/1/1 dropping to 235
half Arnold press 60x 14/4/2
straight vbar 170 13/4/2
one arm row machine 75 15/4/2
rack deads 415x3 315x20
ran 2 miles and did abs

full body and ran? damn man you cutting?

good work!

The Hoss
10-08-10, 8:39 pm
well i was thinking abt it but got on the scale today and i gain 3 pounds of muscle so i decided again to just stay at the 181 weight class and just get more muscle....

SpankyC
10-08-10, 8:44 pm
well i was thinking abt it but got on the scale today and i gain 3 pounds of muscle so i decided again to just stay at the 181 weight class and just get more muscle....

stay at 181 and just gain more muscle? so your looking to increase your bodyweight right?

The Hoss
10-08-10, 8:56 pm
i dont care abt my weight i just wanna be able to lift alot of weight so but the comp in dec i gota be 181

SpankyC
10-08-10, 8:57 pm
i dont care abt my weight i just wanna be able to lift alot of weight so but the comp in dec i gota be 181

ohh i see i didnt know you were going in a Competition, whats your current training plan right now, since your powerlifting you should look into a westside barbell plan, or 5/3/1 training plan

The Hoss
10-08-10, 9:00 pm
okay thanks for the tips i'll check it out

SpankyC
10-08-10, 9:01 pm
okay thanks for the tips i'll check it out

yeah man you gota have a great plan when training for a powerlifting comp

The Hoss
10-08-10, 9:15 pm
like the one im on is pretty intense and like the comp is just something fun to do

The Hoss
10-10-10, 1:17 am
u know u had a good work out when u wake up the nxt morning and everything hurts

prowrestler
10-10-10, 1:43 am
nice work dude

ps what is your plan your following? if you dont have real programming, id be glad to help ya out. i wouldnt really reccomend 5/3/1 for a competitive power lifter thats train for up comming meets.

The Hoss
10-11-10, 8:49 pm
my plan is still to do dc work out...
todays lift
preacher curl 40 14/7/6
db hammer curl 60 10/4/2
donkey cafe raises 90 x 9
leg extension 160 20/12/6
front squats 225x 2 135x 38

prowrestler
10-11-10, 8:54 pm
my plan is still to do dc work out...
todays lift
preacher curl 40 14/7/6
db hammer curl 60 10/4/2
donkey cafe raises 90 x 9
leg extension 160 20/12/6
front squats 225x 2 135x 38

why are you doing DC if your training for a meet?

The Hoss
10-11-10, 9:28 pm
bc dc is still a intense workout plus the meet is just for fun and im not gonna change my lifting schedule just to power lifting yet until i know im serious abt it

prowrestler
10-11-10, 9:43 pm
bc dc is still a intense workout plus the meet is just for fun and im not gonna change my lifting schedule just to power lifting yet until i know im serious abt it

ahh ok cool. if you get serious about PL, i suggest going into a PL program clearly.

DC is a solid routine none the less

The Hoss
10-11-10, 10:26 pm
yea ill highly consider it

The Hoss
10-13-10, 9:49 pm
10/13/2010
Db incline press 105 10/4/2
full arnold press 40 11/6/4
v-bar pushdowns 160 12/5/4
pull.downs 165 10/4/3
Colman rows 180 x 10 135x16
great lift alot of pr

The Hoss
10-20-10, 1:28 pm
10/15/2010
Ez bar curl 25x 11/4/3
bhb curl 45x 8/4/2
standing cafe raises 105 x 14
sumo press 720x6 630x 19
leg press 760x6 580x 23

10/18/2010
db bench 125x6 95x 6/3
shoulder press 70 x 12/5/5
tri dip machie 275x 8/4/2 (changing machines next time)
one arm db row 115x 11/5/3
deadlifts 395x4 335x10

got squats today pretty pumped

The Hoss
10-20-10, 8:48 pm
10/20/2010
cable curls 100x16/10/6
rev curl 12.5 x 10/6/3
seated cafe raises 95x9
leg curls 75x 15/10/8
Squats 335x3 255x11 super pumped about my squats

The Hoss
10-22-10, 5:25 pm
10/22/2010
flat bench 240 7/1/1 (video will be up soon of bench)
half arnold press 65 10/3/1
straight vbar 180 11/3/1
one arm row machine 90x 11/3/1
rack deads 365x 8 315x 15 back still hurt from deadlifts

The Hoss
10-22-10, 6:58 pm
http://www.youtube.com/user/BMOREcobra#p/u
bench video form 10/22/2010

The Hoss
10-25-10, 6:26 pm
preacher curl 45x 11/6/3
db hammer curl 40x20/11/7
donkey cafe raises 95x9
1 leg curl 90x 14/7/4
front squats 225x6 145x21
did abs and ran ... i hurt my ankle some how so fml ill try to figure what is wrong with it before wed

prowrestler
10-25-10, 7:28 pm
http://www.youtube.com/user/BMOREcobra#p/u
bench video form 10/22/2010

you got some good strength, but your form is terrible :(, ill give ya some pointers

1, touch the chest every rep or it wont count.
2. your elbows flare way to much, tuck them in abit. this will save your shoulders
3, your back is not tight, get your feet more under you. your set up should take longer then your set normaly.
4. use your lats to lower the bar
5. make sure to keep the wrists over the elbows.
6. DO NOT do those spotter assisted reps. that looked like an epic war with the bar...thats how i got set back 2 FUCKING YEARS with my bench training. had to revocer and then do rehab work and im still not at what i was. i also still will get some pec inflammation time to time after a hard workout. gotta deal with it now for my life most likely.

if you can work on the tightness i spoke of before, your bench will probably go up an easy 25lbs

The Hoss
10-27-10, 8:25 pm
10/27/2010
db incline press 110 10/5/3
full Arnold press 45 11/5/5
v-bar pushdowns 170 10/4/1
pulldowns 180 7/1/1 drop weight back to 165
Coleman row 225x 5 135x 15

The Hoss
10-28-10, 9:17 pm
abs

The Hoss
10-29-10, 5:57 pm
10/29/2010
ez bar curl 30x11/5/3
bhb wrist curl 45x 12/4/2
standing cafe raises 105x14
sumo press 760x7 580x32
leg press 810x5 580x27
abs
cardio

The Hoss
11-02-10, 12:21 pm
11/1/2010

The Hoss
11-02-10, 12:23 pm
11/1/2010
db flat bench 130 x5 100x 4/0
shoulder press 75x 15/2/2
tri dip machine 120x20/10/7
one arm db row 120x 10/5/3
deadlifts 405x3 340x10

The Hoss
11-05-10, 4:40 pm
11/3/2010
Machine curl 110x12/4/3
rev curl 15 x 11/5/2
seated cafe raises 100x10
leg curl 80x 13/6/4
squats 345x7 275x10

The Hoss
11-05-10, 4:42 pm
11/5/2010
flat bench 245x8/2/2
half arnold press 70x 7/2/2
straight vbar 180x 9/3/2
row machine 165x12/7/5
rack deads 435x2 365x11

The Hoss
11-06-10, 4:56 pm
11/6/2010
preacher curl 50 13/7/5
db hammer curl 40 22/11/7/
donkey cafe raises 95x12
lying leg curl 90x11/6/3
front squats 245x3 165x15

The Hoss
11-08-10, 8:14 pm
Nov 8,2010
db incline press 115 x7/1/1
full arnolds 50 x 13/3/2
vbar push downs 170 x 11/4/3
pull downs 165x 8/4/2
colmen press 235x 7 115x22

The Hoss
11-08-10, 8:15 pm
aslo did an hour of cardio today

mcbeast
11-08-10, 9:09 pm
Good stuff going on in here brotha. I saw your goals, and they are outstanding. I do question your approach to achieving these goals tho. Your training doesnt seem necessarily strength related.

The Hoss
11-08-10, 9:33 pm
thanks for reading man... if you got any helpful advice i will appreciate it. the goals i made were in January and i set really high standards for my self i really didn't start doing strength training till may

The Hoss
11-10-10, 11:43 pm
11/10/2010
ez bar curl 35 9/3/2
bhb wrist curl 45 13/3/2
standing cafe raises 105 x 16
sumo press 850x6 670x14
leg press 900x6 580x20

The Hoss
11-12-10, 5:27 pm
Nov 12,2010

first of i have been having a really stress full week and alot been on my mind but on excuse but my lift showed it today sadly.
so.....
db bench 100x10/6/2
shoulder press 60x12/6/4
rev tri pushdowns 100x 12/9/6
one arm db row 125x10 /3/1
only good thing in today lift was dead lifts i did 415 for 1 and 315 for 20 ill be back in the gym on monday and hopefully get concentrated so that this doesnt happen again

The Hoss
11-15-10, 9:16 pm
11/15/2010
machine curl 120x10/5/3
rev curl 5x15/6/4
seated cafe raises 105x13
lying leg curl 105x13/3/3
squats 355x5 285x13

The Hoss
11-17-10, 11:20 pm
Nov 17,2010
flat bench 255 7/2/2
half arnold press 75 x 7/1/0
straight vbar 180x11/2/1
row machine 180 12/6/4
rack deads 450x2 315x25

The Hoss
11-20-10, 4:22 pm
nov 19,2010
db curl 40x10/4/3
db hammer curl 45x13/7/5
donke cafe raises 105 x 12
1 leg curl 110 10/5/2
front squats 255x2 135x40

nov 20,2010
db incline 120x 7 90x6/2
full arnolds 50x15/6/3
v bar push downs 180 7/2/1 120x15
pulldowns 135x 14/5/3
colemen rows 45x6 for 1 45x5 for 5 45x3 for 17

The Hoss
11-22-10, 4:39 pm
Nov 22,2010
today was the last day of this cycle. weighed 186
i did my big three max...
bench= 300
deadlift=415
squat=405

im really happy this these i still got alot of work ahead of me and these are only the beginning.

The Hoss
11-29-10, 8:29 pm
Nov. 29, 2010
incline db bench 115 9/3/1
db side lat raises 30 10/5/4
v bar pushdows 160 14/4/3
pulldowns behind the head 120 12/6/3
rack deads 455x8 315x23

The Hoss
12-01-10, 9:16 pm
12/1/2010
ez bar curl 35 7/2/2
hammer curl 40 13/7/5
sitting cafe raises 115x11
lying leg raises 120x 7/3/2
front squat 275x5 225x5

The Hoss
12-04-10, 10:23 am
Dec 3,2010
Flat Bench 245x8/3/3
Rev Peck Deck Fly 35 12/7/6
Straight vbar 180x 11/3/2
Machine Row 180x 11/6/4
Deadlift 405x2 315x12

The Hoss
12-12-10, 4:38 pm
been busy have my work outs up soon

Firedrake
12-18-10, 5:06 pm
That's okay, bro -- I haven't had time to read them until recently! <grin>

The Hoss
12-31-10, 6:06 pm
Hey guys long time been real busy real quick ill be putting up the work outs soon but i got a few favors to ask...... for 2011 i wanna get to around 6 % body fat as of now im 194 and 13.5 % body fat if any one has any help ful tips or advice with work out or diet or supps plz let me know and have a happy new year

The Hoss
01-09-11, 4:35 pm
Dec 6 2010
db curl 35x9/5/4
wrist curl 25 x 12/10/5
standing cafe raises 120x13
sumo press 920x5 580x11
squats 335x5 225x13

dec 9, 2010
decline bench 225 x5/5/4
full arnolds press 50x 13/6/4
rope ppull downs 80x15/8/6
hammer strenght pulldowns 50x 15/9/6
coleman row 225x5 135x18

dec 13 2010
incline db press 120x 7/5/3
side lats 35x 9/6/3
v-bar 170 13/3/2
pull downs 135 11/4/2
rack deads 425x2 315x42

dec 17 2010
flat bench 255x 5/1/1
full arnolds 55x12/2/2
straight vbar 190x 10/4/4
mach row 195x 10/4/4
deadlifts 385x6 315 x14

dec 20 2010
db curl 30x13/6/4
hammer curl 40x 12/5/4
standing cafe raises 175x11
sumo press 45x20 x4 reps 45x14 for 13 reps
squats 345x1 255x9

dec 22 2010
decline bench 225x 13/4/3
db shoulder press 70x 12/4/2
rope pull down 50x13/6/4
hammer strengfht pulldowns 225x 13/8/6
coleman row 185x8 135x13

dec 24 2010
ez bar curl 35x 13/5/3
wrist curl 22.5x 19/15/8
sitting cafe raises 120x8
staight leg deadlift 225x 10/4/2
front sqat 255x3 160x28

dec.29 2010
incline db press 90x 16/3/1
half aarnolds 55x 13/5/3
v bar 60 x 19/13/9
pull downs 120x 13/7/5
rack deads 455x4 315x33

1/3/2011
bench 225x 13/8/5
full arnolds 60x 11/3/1
straight vba 65 12/7/5
row 180 12/7/5
deadlifts 405 x 2 315x 14

Waiting to go back to school to start my new routine.... im still trying to finalize my new work outs i still would like input if everyone has any.....thank you to the readers

The Hoss
02-07-11, 10:22 am
i cut my thumb pretty bad and the doctors say i cant lift or do cardio for awhile .... sucks

The Hoss
11-02-11, 10:32 pm
Hello to everyone its been a long time but im finally back ill try to update my past seesion i did over the last couple months i got a couple new videos i would like people to critque i would really appricate any kind of feed back

The Hoss till next time

The Hoss
11-02-11, 10:33 pm
http://www.youtube.com/user/TheHoss2155?feature=mhee

on this youtbe you can see my most recent db bench, deadlift and squat