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MRmichael.hooker
03-08-11, 2:06 pm
Well, its 2011 and my journey got cut short last year due to the birth of my son (hey, no complaints!) And my worked had every website other than gmail blocked, so I couldn't get on to post anymore. But (for now) animalpak is unblocked, so ready to start posting on my new journey. 2 weeks into cutting. I was going to bulk until May, then contest prep till October for a show. However, I had a tear in my hamstring. Having to back off legs completely, and pick up more cardio, decided I would go ahead and start prepping now, get bodyfat around 7-8%, do a small bulk, and then do the contest prep with being in single digits already. I've improved all the areas I really needed to (arms/shoulders) and am much tighter this year than i was last year. Should be a fun ride!

ToSo
03-08-11, 2:11 pm
I'm in,

MRmichael.hooker
03-08-11, 4:12 pm
I'm in,

appreciate it!

MRmichael.hooker
03-08-11, 7:13 pm
Just foam rolling the hamstring/calves tonight. I have been going to the chiropractor getting my hips adjusted, it’s really been helping. Next week will be my first leg day back. Only movements that will get weights is front squat and leg extension. Leg Press will have no weight, and rest will be lunges/squats, etc without any weight. Will do that for another week, then will LIGHTTLY add in hamstring movements. I’d rather make a good recovery than rush it and fuck my hammy up bad. I’m only 21, I’m just getting started!

MRmichael.hooker
03-09-11, 1:25 pm
Side Laterals 5 x 10-12
Seated Dumbbell Press 4 x 6-10
1-Arm DB Laterals 3 x 8-10
Incline barbell front Raise3 x 8
Reverse Pec Dec 3 x 10-12
Rope face pulls 3 x 8-12

Really good pump. The pre exhaust of side laterals has really given me a good pump in my shoulders. This is the 3rd week in a row where I’ve pre exhausted shoulders and I’m really enjoying the overall pump and definition I’m getting from it in the delts. My overall training these past 3 weeks has been pretty intense. High volume, rep ranges of 6-12, rest periods of 35-45 seconds. Typical chest workout has been 24-26 sets in 45minutes or less. Before I get told that I’m “overtraining” I’m not. I’m only doing this for 4 or 5 weeks and that’s it, just enough time for my body to get something it’s never gotten before. You know when you go 100% balls to the wall on a leg workout, and you end up just puking up everything in the trashcan? (or sometimes inside the squat rack itself) That’s how every workout has been. Chest, back, even fucking arms. When is the last time you had an arm workout so intense it made you puke?

MRmichael.hooker
03-09-11, 6:38 pm
Rope Pushdowns 4 x 8-12
Close Grip Bench 3 x 6-10
Pushdowns 3 x 10-12
Dips 2 x 8-12
1-Arm Dumbbell Extn 3 x 8

Good workout. Got a really good pump. At end of every set, I’d flex the tris HARD for 10-15 seconds, then stretch them for another 15, then would go on to the next set. Pretty sore, but a sick pump

MRmichael.hooker
03-09-11, 7:14 pm
MEAL 1
½ C Oats
½ Banana
9 Egg Whites
2 Whole Eggs
1 TBL Udos oil

MEAL 2
7oz Tilapia
½ C Brown Rice
½ C greenbeans

MEAL 3
7oz Chicken
1 cup Brown rice
½ C broccoli
1 TBL Udos oil

MEAL 4
½ C Oats
3 Strawberries
8 Blueberries
½ Banana
2 Scoops Protein

MEAL 5
7 oz Steak
1 whole egg
½ C veggies (zucchini, yellow squash, green & red peppers)
1 TBL Udos oil

MEAL 6 (Middle of the Night)
2 Scoops Protein
1 TBL Udos oil

MRmichael.hooker
03-09-11, 7:37 pm
My split and routine will change every 5 weeks. I know hammys aren't on here right now, but still getting past the torn right hamstring. Here it is as of now:

MON- A.M.: Chest/Abs P.M.: Biceps, Forearms
TUE- A.M.: Quads/Calves
WED- A.M.: Delts P.M.: Triceps
THU- Abs with no weights
FRI- A.M.: Back (thickness), Traps P.M.: Back (width), Calves
SAT- OFF
SUN- Posing

MRmichael.hooker
03-13-11, 5:41 pm
Just got back from drill, training continues in the a.m. with chest. Diet was ok while I was there. Ate breakfast/dinner when served out in the field, tried making healthy choices. And had protein bars during the day. Had 2 free sample pouches of powder (50g protein) thanks to the Europa rep, so that helped the 1st night. Contest dieting continues now

MRmichael.hooker
03-14-11, 2:08 pm
Chest/Abs

Incline Barbell- 5 x 8-10
Incline Dbell- 4 x 6-8
Incline Flys- 4 x 6-8
Pec Dec- 3 x 12-15
Hammerstrength flat- 2 x 10
Cable Crossovers- 3 x 15

Weighted Hanging Leg rasies: 4 x 12-15
Rope Crunches: 4 x 15
Hammer strength ab machine: 2 x 12-15. 1 triple drop of 8-10 per drop

Felt GREAT! Would hold either most muscular or side chest poses for 25-30 seconds, then stretch it out and go into next set. Only 40-45sec rests. The pump was fantastic

MRmichael.hooker
03-14-11, 9:11 pm
EZ Bar curls: 3 narrow, 3 wide (layed out 3 ez bars, each one heavier. did 15 reps, then grabbed heavier ezbar, did 15, grabbed heavier, did last 15 rest-pause style. Did all 3 narrow, then did all 3 wide. Rested, repeat once)

Incline DB Curls: 1 triple drop

Standing hammer curls: 3 x 8-10

Fuckin SMASHED biceps! Such a good pump. Had done sets like this before for shoulders, but never for bi's. Killer pump and really hit the deep fibers. Loved the workout

MRmichael.hooker
03-15-11, 11:34 am
Leg Extensions: 2 x 20 (warm ups)
Front Squats: 3 x 10-12
Leg Press: 3 x 12
Lunges (no weight): 2 x 20
Abductor SuperSet Aductor: 2 x 20 each
Glute kickback machine: 2 x 20
Leg Extensions: 1 x failure (did 10-15 holding the weight around 3-5 seconds at top, then on last rep, just held it as long as possible)
Seated Calves: 3 x 30
Standing Calves: 6 x 15 (toes forward, in, out, repeat)

Didn't wanna push it too hard, but had a decent workout today. Had a nice pump. Finished the workout with 1 1/2 min of straight posing. Did both legs in a rear-double bi, then did both legs like in a side chest. Great way to finish

MRmichael.hooker
03-16-11, 3:57 pm
Off day. Going to work shoulders tomorrow with a buddy i'm helping get ready for his first show next year. Think were gonna do some HRT training. Never tried it before, so why not?

MRmichael.hooker
03-18-11, 1:40 pm
SHOULDERS
Side delt machine (Haven't had this piece to use in over 4 years): 5 x 10-12
DB Shoulder press (seated): 3 x 10-6
1 Arm DB Lateral raise: 3 x 12
DB Front Raise: 3 x 10
Rope face pulls: 4 x 12
DB incline rear delts: 2 x 10
Side delt machine: 2 x 8 + 6 (HRT style)

Never tried HRt before, figured i'd tack on 2 sets to see and its fantastic! Loved the pump and intensity it brought.

TRICEPS
*Rope pushdowns (bring rope apart at bottom)
*Rope pushdowns (like a close grip)
*Overhead rope extensions
*Cambered bar pushdowns
*Rev grip Pushdowns
*** All 5 exercises done as 1 giant set. 20 reps each. Completed 3 times***
Overhead DB Extensions: 1 x 50 (30 normal, 10 super slow negative with explosive postitive, 10 partials)
VBar pushdowns: 1 triple drop set, 10 reps each drop
Dip machine: 3 x 12

One of the top tricep workouts ive ever had, EVER!! There was just sooo much blood i couldn't even flex the muscle afterwards. Brutal

Punisher
03-18-11, 2:43 pm
Good luck brother

MRmichael.hooker
03-19-11, 9:22 am
Good luck brother

thanks man

MRmichael.hooker
03-19-11, 3:28 pm
Just gonna do some cardio today. 20 mins, stepmill. I'm gonna be doing steady heart rate (155) for several weeks. When results stop coming, i'll go from 3 days to 4 days a week. When results stop after that, i'll drop calories a little bit. Then when results stop AGAIN, i'll do some HIIT cardio to break it up. Steady heart rate has always worked for me, so not changing it

MRmichael.hooker
03-20-11, 12:28 pm
Decided to do chest this morning before work since I joined a 24/7 gym. I'll give bi's their own day tomorrow.

Incline Barbell: 5 x 10-5
Pec Dec: 2 x 15 (the pec dec machine at the new gym blew and didn't feel much from it, so moved on)
Incline flys: 4 x 12
Incline Barbell: 2 x 20
Cablecrossovers: 4 x 20

Didn't have a whole lot of time, just really wanted to bang out some heavy weights at first and then get a lot of blood into the muscle and stretch it a lot. Did a lot of posing afterwards. Got some meals in me, then did 15min cardio later on. All in all, a decent day. Could have been a little better, but everyday wont be great. If you never have a decent workout, how do you know when you have a great one?

MRmichael.hooker
03-21-11, 1:50 pm
Barbell Curls: 4 x 8-10
Hammer Curls: 3 x 8
1 arm preacher curls: 3 x 7-10
DB Curls: 3 x 6

Had a really good workout. Intensity was spot on, couldn't have asked for a more solid bi workout. Moved heavy weights, had a nice pump, veins everywhere, what more could you want in a bicep workout? Maybe if someone confused em with Arnolds arms, other than that lol

MRmichael.hooker
03-22-11, 2:49 pm
Leg Extensions: 3 x 20
Squats: 4 x 12-10
Leg Curl: 4 x 10
Leg press: 3 x 10
Standing calf raises: 3 x 15, 1 x 30

Decided on back squats today. Went up to 175, hamstring felt good but I don't wanna push it. I'll ease back into the heavier weight again. Shit, I would be happy with fuckin 315! Its alright, i've got my whole life for this. Another month or 2 isnt gonna mean the difference of getting a pro card or not, not when I have a rehabilitation hamstring. For working the legs once in the last 2 months, im actually happy with how they look. Good seperation, decent detail, calves look good. Can't complain right now

machineman
03-22-11, 3:05 pm
Shit looks good brother.....bring it when you step on stage!!

MRmichael.hooker
03-22-11, 3:35 pm
Shit looks good brother.....bring it when you step on stage!!

thanks man, i appreciate the feedback. Oh and i will!

MRmichael.hooker
03-23-11, 7:11 pm
Just did 20mins of cardio this morning, sippin on bcaa/glutamine. Abs were looking decent when I woke up, midsection is tightening up. Overall pretty happy with how I look today. Shitty thing is, tomorrow i'll tell myself "u need more size" or "that bodypart is way lagging" or something lol. Bodybuilders definently are PERFECTIONIST! but you must be inorder to win

MRmichael.hooker
03-26-11, 11:01 am
Machine side lateral: 5 x 12-10
DB Shoulder press: 4 x 8-10
DB Side Lateral: 3 x 10
DB Front Raise: 3 x 8
Rope facepulls: 3 x 10-12
DB Incline rear delts: 3 x 10-8

Had a good workout, was moving around some heavy weight. Really focusing on squeezing out the rear delts to improve them some. Delts in general look good, just need some more cap

MRmichael.hooker
03-26-11, 11:41 am
Rope Extn: 5 x 10-12 (First 2 sets done as a warmup)
Closegrip bench: 3 x 10-6
Vbar pushdowns: 3 x 10 (last set supersetted with rev. grip pushdowns)
Machine dips: 3 x 12
1 arm DB extn: 3 x 8

Got a nice pump, and the good strength from the morning delt workout must have carried over because i was moving some nice weight for me. 285 closegrip bench, did most of the stack with rope pushdowns but wasnt one of the tools you see leaning on the weights using their shoulders instead, or barely opening the rope at the bottom. Every single rep the rope HAS to be opened as much as possible to keep tension on the lateral head. I don't wanna just be big, i wanna be wide too!

MRmichael.hooker
03-26-11, 3:40 pm
Pullups- 3 x whatever. Warmup sets to stretch and pump some blood
Straightarm pulldowns- 4 x 8-10
Cable lowrow pulleys- 4 x 8-10
Deads- 5 x 12-7
Rope pulley burnout

1st deadlift day since the hamstring injury. Felt GREAT!! Raw, 315x7. I think I could have thrown around over 400 for reps, but i do NOT wanna tear it again. I will take my time and the weights will come back. On the straightarm & cable pulleys, used the rope attachment. You can really squeeze the muscles hard that way. Plus you don't have to stop at your midsection; you can actually pull the pulley a little further back to help etch out some detail. And then the burnout, I attach a rope and set the cable high. Do 10-12 reps, squeezing around 3-5sec per rep. Then lower two hole, repeat. Lower 2 holes, repeat, etc etc. Really burns out from the traps all the way down. I can get a really really good mind-muscle connection doing this which will help my posing a lot since you can't see your back when you train it

MRmichael.hooker
03-26-11, 4:12 pm
Just did 20 mins cardio on wakeup. Tredmil. Incline 7+, speed 3.5-4. Would raise incline some and lower speed, then raise speed and lower incline. Whatever I felt like, just a good cardio session

MRmichael.hooker
03-27-11, 12:08 pm
Incline DB- 4 x 8-10 (not including warmups)
Incline Flys- 5 x 8-10
Hammer flat press- 3 x 10-6
Cable Flys- FST 7 (7x12)

CARDIO: 10 mins Stepmil (really focused on squeezing the glutes. I will NOT.. i repeat, WILL NOT! step on stage without shredded glutes. 15 more minutes later on the stepmil after workout 2

GREAT workout. Strength was awesome! Last set of db flys were the 70's, 9 reps. And not pussy reps, fulll stretch, full contractions at the top. Anyone can grab heavy weights and do bullshit reps, but I want to actually look good and not be able to say "ooo i did so much weight today" (theres my little rant for the morning lol). Maxed out the hammer press w/ 5x 45plates. Cable flys stayed at the top position, but since I did 7 sets, each set ended different or the motion was a little different to hit the pec at a different angle. Chest was SLAMMED with blood today. Probably the best chest workout i've had in 2-3 months. And of course, stretching/posing in between sets and a lot at the end.

MRmichael.hooker
03-28-11, 2:30 pm
Leg Extensions: 3 warmup, 4 x 12
Leg Press: 4 x 15-20
Squats: 5 x 10
Barbell Lunges: 3 x 8
1 leg press: 3 x 10
1 leg extensions: 3 x 10
----------
Seated curls: 5 x 10-12
Stiffs: 1 x 10
Hyperextensions: 3 x 12
______
Standing Calves: 3 x 12-15
Seated Calves: 3 x 10-12
______
Hammer strength ab machine: 4 x 15
Roman chair: 4 x 20
Rope crunches: 4 x 25

Had a really really good workout. Very happy with my food choices during the cut, i have plenty of energy everyday. Quads felt great. Still didn't go heavy on squats, but each rep sat in the hole around 2-3 seconds (ass-to-floor!). Hammys felt good. Got really tight on the stiffs, so thats why I dropped em after the 1st set. Ab workout was real good. On abs/calves, 30sec rest between sets. WOOO! And of course, plenty of posing afterwards

MRmichael.hooker
03-30-11, 4:57 pm
Rope pushdowns: 4 x 15
Close grip bench: 3 x 10-8
Dips: 3 x 10-8
Straight Bar pushdowns: 3 x 10
Skull crushers: FST7 (12 reps)

EZ bar curls: 3 x 10-12
Alt db curls: 3 x 10-8
Spider Curls: 3 x 10
1 arm preacher: 3 x 10-12
Rev curls: 3 x 10

Nice workout. The only bad part I had was the dips. I wanted to do in between 2 benches, but shoulders were real sore and started taking over, so I switched to machine dips. Other than that it was a good workout. Decided not to do abs because I needed to get to my sisters track meet to watch her.

MRmichael.hooker
03-30-11, 8:09 pm
Front widegrip pulldowns: 4 x 8-10
Rev barbell row: 3 x 8-10
DB row: 3 x 8-10
Rope cablepulleys: 4 x 10
Straightarm pulldowns: FST7

Back workout went well. Really hammered the rope pulleys hard, squeezed every ounce i could each rep. Weights were low, 50-60-75-90. But the point isnt the throw as much weight as possible, its to etch the most amount of detail as humanly possible. Sitting at 231 and can see my abs, so i'm pretty happy. 8 more weeks till I start prepping with Neil Hill again, so should be an awesome ride.

MRmichael.hooker
04-05-11, 5:16 am
Incline Hammer Strength: 5 x 8-10 (first 3 as warmup sets)
Flat Flyes: 5 x 10-8
Flat DB: 3 x 8-10
Cable Crossovers: FST 7
-------------------------
Hammer machine crunch: 4 x 20
Flutter Kicks + 6" : 4 x 15
Rope: 4 x 25
-------------------------
Tredmil (Speed 3, Incline 9.5) - 8 mins
Eliptical- 4 mins forward, 4 mins backwards
Stepmil- 9 mins

Good workout. Left wrist was hurting on db press. Didn't even go past the 90s, just did 2 sets of 10 because the wrist. On the last set of my fst7 movement, did 1 dropset, and just squeezed the chest as hard as possible for 20 seconds, then brought the arms as far back as I could (with pressure still on chest, not shoulders) and stretched for 15 seconds. The abs sucked, because 20-30 sec. rests really burn it out. But that is the goal, so whatever, lol. The cardio was good. I really liked mixing up the 25mins of cardio like that. Made the time go FAST. Heart rate stayed between 145-155 the whole time. Sweating like a whore in church by the time I was done. Also, addition of Atomic 7 and EAA stack. The EAA stack (fruit punch) taste like shiiiiiiit, but i'll deal

MRmichael.hooker
04-06-11, 5:30 am
FUCKING PISSED! Shitty workout. My stomach was killing me. Got through 12 sets of triceps, no pump, barely could move any weights. Fucking hate days like this. Decided to skip on bis/cardio for a day later in the week when i'll be able to give it real attention and not just go through the movements. Fuck

MRmichael.hooker
04-06-11, 9:13 am
UNIVERSAL/ANIMAL
Pak
Omega
Nitro
Flex
Cuts
BCAA Stak
EAA Stak
Atomic 7
Beef Aminos
Torrent (off season)
Rage/Pump (just switched to no more preworkouts, so when i'm all out, these will be eliminated from the stack)
L-Carnitine

GASPARI NUTRITION
Myofusion
Intrapro
Size On precontest

OTHER
L-Argarginine
L-Ornithine
CLA
Vitamin C
Milk Thistle

DanTheMan
04-06-11, 9:16 am
lookin good in here bud-- we all have shitty days.. don't let it get to ya and make up for it in the next workout

MRmichael.hooker
04-06-11, 9:24 am
lookin good in here bud-- we all have shitty days.. don't let it get to ya and make up for it in the next workout

appreciat it dan. Don't worry, im gonna do back so hard today, Jay Cutlers gonna be like "shit that dude is wide" lol

DanTheMan
04-06-11, 9:26 am
appreciat it dan. Don't worry, im gonna do back so hard today, Jay Cutlers gonna be like "shit that dude is wide" lol

I'ma hold you to it.. you better smash fuckin weights like there is no tomorrow bro!

MRmichael.hooker
04-06-11, 9:31 am
I'ma hold you to it.. you better smash fuckin weights like there is no tomorrow bro!

Then stay tuned because ill have it posted up later. Thanks for the support

MRmichael.hooker
04-06-11, 4:53 pm
Pullups (1 set wide, 1 set narrow) - 10-15, just for a good stretch
Reverse pulldowns- 4 x 8-10
Deadlifts- 4 x 8-10
1arm db row- 3 x 8-10
Overhand barbell row- 3 x 8-10
Hyperextensions- 4 x 10
Cable low row (rope)- 4 x 10
Straightarm pulldowns- FST 7
--------------------------
Reverse crunch of bench supersetted with Flutter Kicks- 3 x 20 of each
Hanging side crunches (for the intercostals)- 2 x 20
---------------------------
Eliptical- 4 mins forward, 4 mins backwards
Tredmil- 17 mins: Incline maxed at 15, speed around 3.

Real good workout, made up for shitty one yesterday. Pleased with deads, last 2 sets were 315, hammy is recovering well. On the 1arm db row, only used 50lbs, but squeezed 5secs. per rep, then straight into back double bi for 10 seconds. Killer. I try my best to stay proportional and detailed. Should be a good overall package in November. Don't have to be the biggest to win, just have to look the best.

MRmichael.hooker
04-08-11, 11:38 am
Leg Extensions- 2 x 15 (warmup) , 4 x 12
Leg Press- 4 x 15-20
Hack- 3 x 10
Squats- 5 x 10-6
1-Leg extensions- 3 x 10
1-Leg press- 3 x 10
Lunges- 3 x 8
1-leg lying hammy curls- 3 x 10
1-leg standing curls- 3 x 12
Stiffs-3 x 10
Seated calves- 3 x 30
Horizontal calves- 3 x 30, last set a drop set

Good workout. Hamstring felt good, but light weights. On the curls, only used 25lbs. Stiffs were 25lb dumbbells. Only squatted 225, BUT its improvement. Strength will return, longevity is the key. By the time I reached the hack squat, my quads were nice and veinyyy. Considering im still 30 weeks away from the show, have only trained legs 4 times in 4 months... and they have nice veins showing through... WOO!

MRmichael.hooker
04-10-11, 12:50 pm
Hammer strength shoulderpress- 4 x 6-10
DB Lateral- 4 x 10
Bbell front-3 x 10
Bentover raise- 4 x 10
Face pulls- 4 x 10
DB side machine- FST 7
----------------------
Barbell shrugs- 3 x 10-12
Db behind the back trap raise (unorthodox style to hit the trap, but it freaking WORKS!)- 2 x 10
---------------------
Tredmil- 25mins x incline 12-15 x speed 2.8-3.0

Workout went well. Shoulders were looking very nice, happy with how i'm looking. Kinda dogged it on the cardio with just the tredmil, but the wheels were hurting really bad/good from the leg day, so started out around incline of 10 and worked up to 15. Shoulders were crushed so hard, it almost killed me putting up the new chandeller once I got home lol

MRmichael.hooker
04-11-11, 9:48 am
Whose ready for some chest??

MRmichael.hooker
04-12-11, 5:50 am
Incline Barbell- 4 x 10-6
Incline flys- 5 x 10
Smith bench- 3 x 8-10
Pec Dec- FST 7
-----------------
Hammer ab machine- 4 x 20
Rev crunch (15 reps) SUPERSETTED Rope Crunch (25 reps) x 3
-----------------
Stepper- 25 mins

Felt good and strong. Last set of flyes were with the 70s for 10 clean reps, NO cheating. On the bench, had the bar coming higher up, closer to upper chest / throat area. Really felt it hard in the chest and not in the shoulders. The pec dec was a nice change up on my fst7 movement. Stretched it ALOT, and then would really really focus hard on the contraction. Looking very detailed for where i'm at. 30 weeks, no tan, i'm very pleased. My arms, shoulders, and legs look better than they did last year at 15 weeks and 20lbs lighter.

Punisher
04-12-11, 6:46 am
I see some fst 7 in there! Lol nice workbro

MRmichael.hooker
04-12-11, 7:42 am
I see some fst 7 in there! Lol nice workbro

Yeah man, not sure how I've been doing FST 7 being a natural, lol. Probably should get on some juice if I want to use fst7 lol

DanTheMan
04-12-11, 3:01 pm
Yeah man, not sure how I've been doing FST 7 being a natural, lol. Probably should get on some juice if I want to use fst7 lol

nahhhhhhhhhhhhhhhhhhh FST 7 is awesome.. natty fst7 is torture, but a damn good feeling afterward

MRmichael.hooker
04-13-11, 5:21 am
nahhhhhhhhhhhhhhhhhhh FST 7 is awesome.. natty fst7 is torture, but a damn good feeling afterward

I was just joking, it was about a thread punisher started a few days ago that lead into a guys roid rant

MRmichael.hooker
04-13-11, 5:27 am
Cambered bar pushdowns- 3 x 10-12
Closegrip bench- 3 x 12-7
Dip machine- 3 x 10-12
Rope pushdowns- 3 x 10-12
Pullover push- FST 7
---------------------
EZ bar curls- 4 x 10-12 (2 narrow, 2 wide)
Spider curls- 3 x 10-12
DB curls- 3 x 10-12
1 arm preacher- 3 x 10-12
Hammer- 3 x 10, last set was double drop
-------------------------
Hanging leg raises- 3 x 12-15
Hanging intercostals- 3 x 15
-------------------------
Tredmil- incline: 15, speed: 3, 8 mins
Eliptical- level: 6-15, 17 mins (13 forward, 4 reverse)

Good workout. Hit the bi's really hard. Every rep, squeezed the shit out of it on the contraction. On the curls, wen't to almost fully stretched, keeping tension on the bi the whole time. Exception was the spider curls. Used them to really stretch out the biceps. Triceps were also a good workout. The fst7 of pullover push was a biiiitch. Glad i had a good arm workout this week because I was pissed with my shitty one last week

MRmichael.hooker
04-13-11, 8:12 am
So the Mrs. and I have decided on having a contest. Im dieting for a show, she is dieting from baby to get back to abs. The contest will be whoever cheats on their diet first. If I cheat first, she gets a whole day with me and i can't have my phone, internet, tv, nothing electronic (being half my clients are dealt with online, that will suck lol). If (WHEN!) I win, I get a whole day i'm allowed to play playstation and she can't say a word about it. In other words, no nagging lol. Good incentives for both of us, plus neither of us wants to lose. I know if I win, i'll be a big douche about it all day. "Ahh, i'm having sooooo much fun playing Fight Night. Your'e not upset are you? Whats that? Thought so" lol Maybe not the last part, I like my bed more than the couch

mritter3
04-13-11, 8:26 am
good looking workouts in here hooker...good luck with the ab race.

MRmichael.hooker
04-13-11, 8:27 am
good looking workouts in here hooker...good luck with the ab race.

Thanks bro, appreciate it. And she's going down lol

MRmichael.hooker
04-14-11, 8:10 am
Lat pulldown (wide grip, but with palms facing)- 3 warmup, 4 x 10-12
Rev grip bentover row- 3 x 8-10
Nautilis pullover!!- 3 x 10-12
Tbar- 4 x 10
Rope pulley (standing)- 4 x 12
Back extn machine- 2 x 15
Nautilis pullover- FST 7
-------------------------
Ab machine where you throw the med. ball and it returns it to you (don't know the name lol)- 3 x 30 seconds

WOOO! Never have belonged to a gym that had the naut. pullover machine. Pretty much every bodybuilder with an amazing back has said its the best, and i feel why. Also got to do tbar rows for 1st time in 4-5 months, so that was good too. Strength was still decent in it too, chest supported and got 4 plates for 10, so decent for the break I had in the exercise. Lats were looking very wide in front lat spread. Really hammered the pullover machine, might be a staple in my back routine for a while now. LOVED it. Made me feel like Dorian Yates doin it. Now if only I can get a back like his i'll be set

MRmichael.hooker
04-15-11, 5:49 am
Probably the most important day in a bodybuilding routine. More so than even legday. Can't grow if you don't rest!

DanTheMan
04-17-11, 11:00 am
Probably the most important day in a bodybuilding routine. More so than even legday. Can't grow if you don't rest!

true!
killin those workouts dude! i like it.

MRmichael.hooker
04-18-11, 5:40 am
true!
killin those workouts dude! i like it.

Thanks Dan, i try lol

MRmichael.hooker
04-18-11, 7:24 am
MEAL 1 (TOTALS: CALS: 739, PRO: 56.5g, CARBS: 45g, FATS: 39g)

½ C Oats: 150 cals, 5g pro, 27g carbs, 3g fat

½ Banana: 55 cals, 0 pro, 14.5g carbs, 0g fat

9 Egg Whites: 144 cals, 32.5g pro, 2g carbs, 1g fat

3 Whole Eggs: 270 cals, 19g pro, 1.5g carbs, 21g fat

1 TBL Udos: 120 cals, 0g pro, 0g carbs, 14g fat



MEAL 2 (TOTALS: CALS: 359, PRO: 43g, CARBS: 39g, FATS: 5g)

7oz Tilapia: 189 cals, 40g pro, 0g carbs, 3.5g fat

½ C Rice: 150 cals, 3g pro, 34g carbs, 1.5g fat

½ C green beans: 20 cals, 0g pro, 5g carbs, 0g fat



MEAL 3 (TOTALS: CALS: 460, PRO: 44.5g, CARBS: 37g, FATS: 18.3g)

7oz Chicken:175 cals, 40.5g pro, 0g carbs, 2.8g fat

½ C broccoli: 15 cals, 1g pro, 3g carbs, 0g fat

1/2 C rice: 150 cals, 3g pro, 34g carbs, 1.5g fat

1 TBL Udos: 120 cals, 0g pro, 0g carbs, 14g fat



MEAL 4 (TOTALS: CALS: 450, PRO: 55g, CARBS: 37g, FATS: 9g)

½ C Oats: 150 cals, 5g pro, 27g carbs, 3g fat

8 Blueberries:6 cals, 0g pro, 0g carbs, 0g fat

2 Scoops Myofusion: 294 cals, 50g pro, 10g carbs, 6g fat



MEAL 5 (TOTALS: CALS: 310, PRO: 41.5g, CARBS: 3g, FATS: 16.8g)

7 oz Chicken: 175 cals, 40.5g pro, 0g carbs, 2.8g fat

½ C veggies:15 cals, 1g pro, 3g carbs, 0g fat

1 TBL Udos: 120 cals, 0g pro, 0g carbs, 14g fat



MEAL 6 (TOTALS: CALS: 414, PRO: 50g, CARBS: 24g, FATS: 20g)

2 Scoops Myofusion: 294 cals, 50g pro, 10g carbs, 6g fat

1 TBL Udos: 120 cals, 0g pro, 0g carbs, 14g fat



PRE: 155 cals, 25g pro, 5g carbs, 3.5g fats

1 scoop Intrapro

POST: 310 cals, 50g pro, 10g carbs, 7g fats

2 scoops Intrapro



DAILY TOTALS:

CALORIES: 3,197

PROTEIN: 403g

CARBS: 200g

FATS: 119.5g

MRmichael.hooker
04-18-11, 7:26 am
Dropped carbs down to 200. Need to lean out a little more than I am around the midsection. Bumping cardio up 1 more day as well, 5x25min

MRmichael.hooker
04-18-11, 7:55 am
DB Press- 4 x 8-10
DB Lateral- 4 x 8-12
Rev Pec Dec- 3 x 10
Bent over raise- 3 x 10
DB Front raise- 3 x 10
Hammerstrength shoulder press- 3 x 8 + 4 (HRT style)

Had a good shoulder workout. Strength was not too bad, pump was good. Just for variation, on 3rd & 4th set of db press did the Arnold press instead. Also threw in some HRT instead of FST7 this workout. Just needed some change and HRT was the way to go. Pretty sure HRT doesn’t even need the acronym. Sure, Hell Raiser Training is a great title, but in all actuality, HRT fucking HURTS.

MRmichael.hooker
04-18-11, 9:47 am
Leg Extensions- 2 warmup x 20
Leg Extensions- 4 x 12
Leg Press- 4 x 15-20
1 legged squats- 4 x 10
Leg Extensions- FST 7 (1 leg at a time, only rest was while the other leg was working)

Didn’t do hamstrings this workout. I’ve worked em pretty decent the last few weeks, so wanted to let them have a day to rest since I’m still getting them back from the tear. Bought myself a foam roller, so I can start rolling a lot more instead of just at the gym. Quads still looking good, no complaints on the lower body

MRmichael.hooker
04-19-11, 8:20 am
Incline DB- 3 warmup, 4 x 10 (the gym by my house only goes up to 100lb dbs, so last 2 sets were just a very slow negative and explosive positive 10 reps. Needed to throw in some more intensity since they don't have heavy dbs)
Flat flys- 5 x 10 (Roelly Winklaar style, like in the vid I posted under 'Training')
Hammer strength flat press- 3 x 8-10 (First time I've maxed out the machine, 5-45lb plates on each side, 8 reps)
Cable crossovers- FST7
------------------------
Tredmil- 10 mins (5 mins @ 2.7spd/15incline ; 5 mins @ 3.4spd/9.0incline)
Stepmil- 15 mins (5 mins squeezing glues on each kickback, 5 mins everyother step w/ hamstring kickback, 5 mins with an ab crunch as i brought each knee up)
------------------------
Hammer crunch machine- 4 x 20
Hanging leg raises w/ db- 4 x 15
Rope crunch- 4 x 15

Great workout. Wishes the gym by my house had heavier dbs (the one I work at goes up to 150). The flys were great, really really really stretched out the upper chest and filled the entire outter pec with blood. Felt strong with the hammer press too, and the fst7 was great as always. The cardio really went well. The crunch movement on the stepmil was brutal, especially following it with an ab workout. I was exhausted by the time I left. All in all, great workout

Bruiser
04-19-11, 8:25 am
Awesome numbers here bro. Nothing to be ashamed of. Don't worry about how small the dumbbells are at the gym, look at a few of my superset routines and try something like that. Sometimes being creative because of having less equipment and options can give you better results than if you had a fully loaded gym.

MRmichael.hooker
04-19-11, 8:42 am
Awesome numbers here bro. Nothing to be ashamed of. Don't worry about how small the dumbbells are at the gym, look at a few of my superset routines and try something like that. Sometimes being creative because of having less equipment and options can give you better results than if you had a fully loaded gym.

Not ashamed, just use to working with the 120-125s, thats all. Another couple weeks and ill start adding supersets/dropsets and other things like that in, still going straight forward sets right now. That is a cool thing about working out at 3 different gyms, each one has its own different options to keep things fresh lol. Last place you sould ever get bored is with the iron!

MRmichael.hooker
04-20-11, 5:41 am
Idk why, but im fucking JACKKKED this morning lol. Usually kinda dragging at work around now, but im fucking pumped up and ready to go. Gonna be a great day ladies & gentlemen

MRmichael.hooker
04-20-11, 8:37 am
Pushdowns (close grip, rev grip, wide grip)- 2 x 15 each as warmup
Closegrip pushdowns- 4 x 15-10
Ez bar 21s- 4 (2 narrow, 2 wide)
Db kickbacks- 4 x 10
Bbell curls- 4 x 12 (6reps with elbows tucked tight to side, 6 with elbows flared out)
1arm cable pushdowns- 4 x 6+4 [HRT]
Concentration curls- 4 x 6+4 [HRT]
Rope pushdowns- fst7
Spider curls- fst7
-----------------
Seated calf raises- supersetted in with every set of arms, reps 10-15
-----------------
Eliptical- 25mins. Level 10. Would do 2-5 mins forward, then 2-5 backwards, etc.

Had a really good workout. Threw in many different things. Haven't done kickbacks, concentration curls, or 1arm cable in a loong time. They felt good, especially the kickbacks & concentration curls. Want a killer workout? Do a set of hrt, then a fst7 movement. Crushed the arms with the hrt, then FILLED it with blood with fst7.

MRmichael.hooker
04-20-11, 5:37 pm
Rev pulldowns- 4 x 8-12
Deads (raw)- 4 x 6-10
Tbar wide grip- 3 x 8-10
Straightarm pulldowns- 3 x 8-10
Barbell row- 3 x 8-10
Nautilus pullover- 4 x 10-12
Standing lat pulldowns- FST7
-------------------
Tredmil- 25 mins: 15mins @ 2.8spd & 15inc / 10mins @ 3.5spd & 9incline

Overall very very happy with todays workout. There was a girl that had litearlly just signed up and was working out back, and her form was perfect (weigh lifting form lol). And not dumb girly shit, real lifting. Barbell rows, straightarm pulldowns, all kinds of shit that real lifters do. She belongs on this forvm, she'd fit in. Worked out good too because we were talking alot of crap during the workout lol. Anyways, had a fantastic revgrip pulldown mind-muscle connection. Felt amazing. The tbars were good again, 4 plates with the wide grip. Really strong on the pretty much everything, was really happy. The nat. pullovers were fantastic once again, lovin this machine. And the deads. 6 clean reps, raw, at 315. 3rd dead workout in a row with 315, hammy feels great. Gonna go for 350 again, really missin the 500s & 600s :( Gonna try some heavy squats saturday, so guess i'll really see how the hammy is feelin by the end of that leg workout.

Carrnage
04-20-11, 5:40 pm
Probably the most important day in a bodybuilding routine. More so than even legday. Can't grow if you don't rest!

Amen to that!

MRmichael.hooker
04-21-11, 5:24 am
Amen to that!

Thanks man. Same general philosophys as yours, just keep it simple and work hard and follow all the basics

mritter3
04-21-11, 8:33 am
strong deads hooker...good session,

MRmichael.hooker
04-21-11, 8:40 am
strong deads hooker...good session,

just happy my hammy is good. i think its pretty much healed, just a lil weaker from not hitting it too hard with weights in the last 4 months. Thanks matt, appreciate it

DanTheMan
04-21-11, 9:37 am
yeahhh buddy. those heavier numbers will be back in no time man! good job not letting your pride get in the way...soon you'll be stronger than before you hurt your hammy!

MRmichael.hooker
04-21-11, 10:51 am
yeahhh buddy. those heavier numbers will be back in no time man! good job not letting your pride get in the way...soon you'll be stronger than before you hurt your hammy!

I just didn't wanna be "that guy" who tries coming back from an injury too soon or too strong and hurts himself again, worse, or permanently. gym rule number 1, leave ego at the door! (up for debate, #1 might be no curling in the squat rack, might need a poll on it lol)

FitPrincess122
04-21-11, 3:48 pm
Ahhhhh... I found it!...

First I want to say Congrats on the liitle one!

Second... awesome work and glad to see ur ham is feeling better!!! Keep busting ass!

DanTheMan
04-21-11, 8:41 pm
I just didn't wanna be "that guy" who tries coming back from an injury too soon or too strong and hurts himself again, worse, or permanently. gym rule number 1, leave ego at the door! (up for debate, #1 might be no curling in the squat rack, might need a poll on it lol)

wait? i thought those people were just squatting in my curl rack..

MRmichael.hooker
04-22-11, 5:54 am
wait? i thought those people were just squatting in my curl rack..

hahahaha, thats gotta be made into a tshirt!

MRmichael.hooker
04-22-11, 5:55 am
Ahhhhh... I found it!...

First I want to say Congrats on the liitle one!

Second... awesome work and glad to see ur ham is feeling better!!! Keep busting ass!

Thanks :) and thank you, i try lol. bought your orgasmic foam roller yet?

MRmichael.hooker
04-22-11, 7:49 am
I was lucky enough to be a tester for AgentO.. aka Rage. Haven't taken it since. Actually have dropped preworkouts almost entirely. Had animal mail me a shit ton of rage samples to pass out to my europa dealer at my work, as well as trainers and salesmen here who live on preworkouts. Hope that the europa dealer will start carrying rage here instead of other brands of prew.o. I did decided to keep 2, 1 for today and 1 for legday tomorrow. Getting pretty excited for my rage in a little bit..

mritter3
04-22-11, 7:59 am
looking forward to checking out your progress with Rage man....tear it up.

MRmichael.hooker
04-22-11, 8:23 am
looking forward to checking out your progress with Rage man....tear it up.

Appreciate it. Im getting a little in patient waiting on 930

MRmichael.hooker
04-22-11, 12:16 pm
Rev pec dec: 2 x 15, 1 x 12
Rope facepulls: 2x10, 1x12
Hammer shoulder press: 2x12, 1x10, 1x8+partials
Standing 1 arm dumbbell press: 2x10 1x8
Cable side laterals: 2x15
DB lateral SUPERSETTED Cable front raise: 3 x 12-10
Seated hammerstrength shrugs: 4 x 10
Standing db shrugs: Drop till failure
------------------------
Tredmill: 25mins@ 15incline x 2.9 spd

Rage beat the shit out of me! I litearlly couldn't stop. I usually try to really really push myself HARD. Everytime i'm about to train, i try to train like Rich Gaspair or Branch Warren, people who have built careers as being known for just brutalizing themselves for the sport. But rage pushed me to an even higher level. If I was spent after 8 reps, I still got my last 2. They hurt, bad, but I got em. With the last set of hammerpress, I was destroyed at rep 6. Rest-paused my way to 10 using single reps. It hurt, but I got 10. Same thing with the supersets at the end, rough shit but I got through it, getting 10 of each on my last set. Then on the shrugs, I planned on doing a triple drop of standing db, and that was it. Instead, I ran the rack from 70lbs - 30lbs, going down only in 5lbs each drop. 70-65-60-55, etc. By the time I got to the 45s, my grip was gone, so strapped up on the last sets. Rest was only long enough to wrap the straps and go. It felt terrible & amazing at the same time. Rage is still the #1 pre w.o out there, period. I feel amazing after my workout now, time to go EAT

MRmichael.hooker
04-23-11, 5:44 pm
Leg Extn: 2 x 20 w.u / 4 x 10
Seated Curls: 2 x 20 w.u / 4 x 10
Squats: 4 x 10
DB Lunges: 2 x across gym & back
Leg Extn: 2 x 15 (squeeeeeeeeze)
Seated Curls: 1 x 15 (very slow, very controlled)
Smith standing calf raise: 3x12
Seated calf: 3 x 10
1 leg standing: 2 x 20

Ugh is all I have to say I guess. Legs looked great. First real direct hamstring work since the injury in Jan. Didn't turn out like I had hoped. Had a lot more planned for today, but didn't happen. Plan was 4sets of db lunges, then various other exercises. Instead, after 2nd set of db lunges, hamstrings tightened up so bad I had to sit down and finished by limping around the gym. Usually stretch 3-5mins post workout too, but today stretched much much more. Gonna foam roll intensly tonight and tomorrow before cardio (just because its easter doesnt mean its a day off). Hammys hurt, bad. Not real 'pain' just extremely tight. Looked good though lol

deanna7272
04-24-11, 2:30 am
Rage beat the shit out of me! I litearlly couldn't stop. I usually try to really really push myself HARD. Everytime i'm about to train, i try to train like Rich Gaspair or Branch Warren, people who have built careers as being known for just brutalizing themselves for the sport. But rage pushed me to an even higher level. If I was spent after 8 reps, I still got my last 2. They hurt, bad, but I got em. With the last set of hammerpress, I was destroyed at rep 6. Rest-paused my way to 10 using single reps. It hurt, but I got 10. Same thing with the supersets at the end, rough shit but I got through it, getting 10 of each on my last set. Then on the shrugs, I planned on doing a triple drop of standing db, and that was it. Instead, I ran the rack from 70lbs - 30lbs, going down only in 5lbs each drop. 70-65-60-55, etc. By the time I got to the 45s, my grip was gone, so strapped up on the last sets. Rest was only long enough to wrap the straps and go. It felt terrible & amazing at the same time. Rage is still the #1 pre w.o out there, period. I feel amazing after my workout now, time to go EAT

Rage IS the shit...

MRmichael.hooker
04-25-11, 5:56 am
Rage IS the shit...

Better than your reeses?

mritter3
04-25-11, 8:03 am
Better than your reeses?+

well as close as they might be, i would trust reeses to power me thru a workout...although a wouldnt trust rage to satisfy my peanut butter and choc. cravings....in the end im split.

MRmichael.hooker
04-25-11, 8:05 am
+

well as close as they might be, i would trust reeses to power me thru a workout...although a wouldnt trust rage to satisfy my peanut butter and choc. cravings....in the end im split.

Yeah rage doesnt quite hit a peanutbutter crave. CLOSE, but not quite

deanna7272
04-25-11, 11:56 am
Better than your reeses?


+

well as close as they might be, i would trust reeses to power me thru a workout...although a wouldnt trust rage to satisfy my peanut butter and choc. cravings....in the end im split.


I had such a sugar buzz yesterday... I'm in withdrawal now... Today is a downer and my fingers feel like sausages = results of an overdone cheat with less that average H2O intake...lol

BUT.... today is LEG DAY, so RAGE IS COMING!!!!

FitPrincess122
04-25-11, 12:19 pm
I had such a sugar buzz yesterday... I'm in withdrawal now... Today is a downer and my fingers feel like sausages = results of an overdone cheat with less that average H2O intake...lol

BUT.... today is LEG DAY, so RAGE IS COMING!!!!

Rage IS the shit! and nothing beats LEG DAY and extra H20 to kill off a sugar hangover!

MRmichael.hooker
04-25-11, 12:24 pm
I had such a sugar buzz yesterday... I'm in withdrawal now... Today is a downer and my fingers feel like sausages = results of an overdone cheat with less that average H2O intake...lol

BUT.... today is LEG DAY, so RAGE IS COMING!!!!

Sorry lol. But leg day should be fun! Always a blast. My favorite day of the week (only because so many hate it)

MRmichael.hooker
04-25-11, 12:24 pm
Rage IS the shit! and nothing beats LEG DAY and extra H20 to kill off a sugar hangover!

Yup lol. I'd have to say I like Rage more than reeses, EXCEPT reeses icecream. So unless there is some Rage flavored icecream, sorry guys lol.

FitPrincess122
04-25-11, 12:25 pm
Thanks :) and thank you, i try lol. bought your orgasmic foam roller yet?

LMAO!!!... well funny story about the "Orgasmis Roller" had everything entered and ready to submit and then BOOM... power out! DAMN IT! So probably try again today! lol

How was ur Easter?

MRmichael.hooker
04-25-11, 12:27 pm
LMAO!!!... well funny story about the "Orgasmis Roller" had everything entered and ready to submit and then BOOM... power out! DAMN IT! So probably try again today! lol

How was ur Easter?

It was good. My son pooped in the tub, lol. How was yours?

FitPrincess122
04-25-11, 3:03 pm
It was good. My son pooped in the tub, lol. How was yours?

LOL!!! thats too funny! Well my son didn't poop in the tub, but my niece wet her pants on my lap when i was tickling her! It was so worth it! lol... it was great!! Time with the fam is well.... entertaining to say the least so I'm guaranteed an ab workout! =)

MRmichael.hooker
04-25-11, 7:01 pm
LOL!!! thats too funny! Well my son didn't poop in the tub, but my niece wet her pants on my lap when i was tickling her! It was so worth it! lol... it was great!! Time with the fam is well.... entertaining to say the least so I'm guaranteed an ab workout! =)

We had our 4mth old, my wife's cousin's 2mth old, her other cousin's 1yr old, my 2yr old neice, and 6yr old neice. TONS of kis and laughs around

MRmichael.hooker
04-26-11, 9:55 am
Pec Dec- 3 warmup, 4 x 12 (best set: 240lb x 12)
Incline Flyes- 4 x 12-10 (best set: 75's x 12)
Decline Bench- 3 x 10 (best set: 225 x 10)
Incline DB- 3 x 10 (best set: 100s x 10)
Cable Crossovers- 1 x triple drop
------------------
Tredmil- 25mins, incline @ 13, spd @ 3

Great workout. Decided to preexaust chest for a change. Keepin things fresh. Felt good. Havent done decline in a while. Got the 225 for 10 easily. Didn't know how heavy I could go, but didn't want to risk it without a spotter, especially on a decline. On the cable crossovers, did 10reps, drop, 12reps, drop, 14reps, drop, 16 reps + 4 squeezing as absolute hard as possible, then 30 seconds contracted and another 30 seconds stretched back. Done. Lots of blood, chest was looking very good. Starting to get striations across the middle of the pecs, so thats a good start for the competition being in Nov. I really don't care about the guys i'm competeing against, i only care about 1st place. Nothing else.

MRmichael.hooker
04-26-11, 12:44 pm
Waiting on 4 to get off..hope I have a good workout today. Arm training is getting boring lol. Gotta smash it

MRmichael.hooker
04-27-11, 5:56 am
Probably received the best compliment from bodybuilding i've ever gotten last night. One of the guys at my gym (not a friend, not a training partner, just some dude who lifts at my gym) told me that I better go after my pro card. I told him i'm a long, long way from that. And his response was with how much i put into the sport and how serious I am about it in the gym, it's only a matter of time. Felt good having a stranger tell me that

mritter3
04-27-11, 6:58 am
Workouts look solid man, that's a great compliment.

MRmichael.hooker
04-27-11, 9:39 am
we found out my wife was pregnant. At the time, we were terrified. A year later, still terrified, but my son is the absolute single greatest gift i've ever received to my life.

FitPrincess122
04-27-11, 11:26 am
we found out my wife was pregnant. At the time, we were terrified. A year later, still terrified, but my son is the absolute single greatest gift i've ever received to my life.

Incredible. This is simply awesome to say the least!

Awesome compliment too... sometimes there are those instances that strangers from the gym pay off! lol

Brick By Brick
04-27-11, 11:31 am
Probably received the best compliment from bodybuilding i've ever gotten last night. One of the guys at my gym (not a friend, not a training partner, just some dude who lifts at my gym) told me that I better go after my pro card. I told him i'm a long, long way from that. And his response was with how much i put into the sport and how serious I am about it in the gym, it's only a matter of time. Felt good having a stranger tell me that

You gotta like that! Some very strong liftin going on in here. Have a great day, bud.

MRmichael.hooker
04-27-11, 1:55 pm
DB alt curls: Drop sets from 55s-30s. 6 reps each weight, no rest in between
21's: 21 + drop set of 21
Buddy Curls: 15, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
----------
Triangle pushdowns- 4 x 15-6
Incline skulls- 3 x 10-6
1arm o.h. db extn -- SUPERSET -- db kickback- 4 x 10-12
Rope pushdowns- 4 x 12-8
----------
Hammer ab machine -- SUPERSET-- Seated Calf - 4 x 20 each
Standing smithmachine calf: 4 x 12 (Best set: 365lbs x 12)


GOOD workout. One of the best arm workouts i've had in a while. This week needed a break from the FST7. It can get taxing on the body after a while, and needed to spice things up. BIceps were insanely pumped. All together, 148 reps on bi's in under 20 minutes. I was pretty sure anymore and they would have exploded. Going to start training calves heavy again. Switched this last year to rep range of 35-100, time to switch back to what made em monster-like to begin with. HEAAVY sets, reps of 6-12. Got up to 1200lb calf raises for 8 in 2009. time to get back to it! Really liked the superset of overhead tri extn & kickbacks. Horseshoe looked really good

Brick By Brick
04-27-11, 3:49 pm
DB alt curls: Drop sets from 55s-30s. 6 reps each weight, no rest in between
21's: 21 + drop set of 21
Buddy Curls: 15, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
----------
Triangle pushdowns- 4 x 15-6
Incline skulls- 3 x 10-6
1arm o.h. db extn -- SUPERSET -- db kickback- 4 x 10-12
Rope pushdowns- 4 x 12-8
----------
Hammer ab machine -- SUPERSET-- Seated Calf - 4 x 20 each
Standing smithmachine calf: 4 x 12 (Best set: 365lbs x 12)


GOOD workout. One of the best arm workouts i've had in a while. This week needed a break from the FST7. It can get taxing on the body after a while, and needed to spice things up. BIceps were insanely pumped. All together, 148 reps on bi's in under 20 minutes. I was pretty sure anymore and they would have exploded. Going to start training calves heavy again. Switched this last year to rep range of 35-100, time to switch back to what made em monster-like to begin with. HEAAVY sets, reps of 6-12. Got up to 1200lb calf raises for 8 in 2009. time to get back to it! Really liked the superset of overhead tri extn & kickbacks. Horseshoe looked really good

V nice work! Two tickets to the gun show.

MRmichael.hooker
04-27-11, 6:18 pm
V nice work! Two tickets to the gun show.

thanks man! and my son has a onesie that says that lol "Ladies, get your tickets to the gun show" lol

DanTheMan
04-27-11, 6:23 pm
thanks man! and my son has a onesie that says that lol "Ladies, get your tickets to the gun show" lol

haha! your son's gonna be a beast.. "like father like son" right? I like what i'm seein in here man, keep it up cap'n hook!

MRmichael.hooker
04-27-11, 6:47 pm
haha! your son's gonna be a beast.. "like father like son" right? I like what i'm seein in here man, keep it up cap'n hook!

lol ive had a bunch of buddies trying to get me to go Officer (Army) so I could be Captain Hooker

MRmichael.hooker
04-28-11, 5:18 am
Got an email from "The Forvm" telling me "Happy Birthday. Enjoy it, but not too much. Remember your journey." Nice touch guys! And thanks

MRmichael.hooker
04-28-11, 5:59 am
Monday: Chest/Back OR Arms
Tuesday: Abs
Wedensday: Arms OR Chest/Back
Thursday: OFF
Friday: Legs
Saturday: Shoulders/Abs
Sunday: OFF

Cardio is 5x a week. For the next 5 weeks, ill be following basically an Arnold style routine. Not the same movements, but supersetting chest/back for maximum blood pump in the upper body. Arms will be supersetted as well. Depending on whats in my routine that week will decide if im going to train chest/back Mon or Wed because I am different gyms those days. I also might throw in a 2nd tricep workout on Saturdays or Fridays (depending on when i did arms) just for some detail, plus tris are 2/3 of the arm. We'll see how the body responds.

Bruiser
04-28-11, 7:21 am
Happy Birthday Bro!!

MRmichael.hooker
04-28-11, 7:27 am
Happy Birthday Bro!!

Thanks biggin! I appreciate it

Brick By Brick
04-28-11, 10:49 am
Got an email from "The Forvm" telling me "Happy Birthday. Enjoy it, but not too much. Remember your journey." Nice touch guys! And thanks

Happy Birthday, hope you have a great day!

MRmichael.hooker
04-28-11, 11:26 am
Happy Birthday, hope you have a great day!

thanks man

MRmichael.hooker
04-28-11, 2:35 pm
Revgrip barbell rows- 4 x 10-4 (best set: 315x5, lost grip [no straps]
Db row- 4 x 10
Low cable row- 4 x 6-12 (best set: stack x 6)
Wide grip pulldowns- 4 x 8-10
Closegrip pulldown (2sets) + widegrip pulldown (1set) + closegrip(1set) + straightarm pulldown(1set) + standing widegrip pulldowns(2sets) --- FST7
-----------
Tredmill: 25mins of killing myself

Good back workout. Had a nice pump from doing all rows first. On the db, still doing them more upright and squeezing 3-4 secs on each rep. Really hurts and really brings in blood. Really liked using FST7, but with different exercises hitting the same area. My back was fried at the end of it. The cardio was brutal today. I had the incline at 13, spd at 3. Heartrate said 105. Didnt quite believe it, but brought it up to incline15. Got up to 108. Then started bringing speed up and up and up. After 20mins of basically running straight uphill, got off and switched tredmills and heartrate was 168 lol. Stupid heart rate sensor not working

FitPrincess122
04-28-11, 2:39 pm
Hope you have a wonderful day! =)

MRmichael.hooker
04-28-11, 2:57 pm
Hope you have a wonderful day! =)

thank you katie :) ---->hands out waiting<----

Brick By Brick
04-28-11, 5:56 pm
Good liftin Mr. Hooker. I like the rev grip rows, they are good stuff.

MRmichael.hooker
04-29-11, 6:20 am
Good liftin Mr. Hooker. I like the rev grip rows, they are good stuff.

Of course. Gotta have the whole package, and what better way to destroy the lower lats than Dorian style revgrip rows? Figured i'd keep doin em till people confuse my back for his lol

MRmichael.hooker
04-29-11, 6:40 am
Well, another birthday came and went. I always get pretty excited about it actually. On Facebook, i do a countdown from like, 15 days out lol. I figure, with all the shit that people 'care' about like the President's birthday, and with actual stuff that upsets so many Americans like gas prices, problems in the middle east, poverty, jobs or the lack of, etc, why can't I just be happy to live my life and enjoy my birthday? So I do, and to the fullest extent. Not saying i'm a great person or everyone loves me, because im sure there people who don't, but i've been super excited about my birthday and then yesterday at work I came in and it was all decorated with balloons and cards and other shit by my coworkers and everyone was in a good mood yesterday. Playing and jokin around, so my birthday happines had to have rubbed off. Hell, one coworker brought me a Coors Light Tallboy! @8am! lol. (Sucks dieting, the beer is just sittin in my fridge) I feel good about my bday because the only thing I did have was 1 glass of chocolate milk. No cake, no other junk, just some milk. And at least it was skim milk lol. I wish everyone could just look at the little things that actually DO matter instead of bitching about stupid things that just aren't as important.

Funky
04-29-11, 7:45 am
Happy B-lated Bro! Looking good in here got your bases covered and looking for the homer!

MRmichael.hooker
04-29-11, 8:23 am
Happy B-lated Bro! Looking good in here got your bases covered and looking for the homer!

Thanks man. YUP

Bruiser
04-29-11, 9:02 am
Your dedication is awesome bro. The fact that you didn't binge on your birthday shows that you've got what it takes. I actaully timed my cut to end right before my birthday (it was last Sunday on Easter) so I could go whole hog on 17 lbs of ham (pun intended). Once again, Happy Birthday and I think you've got a damn good year ahead of you.

MRmichael.hooker
04-29-11, 1:59 pm
Your dedication is awesome bro. The fact that you didn't binge on your birthday shows that you've got what it takes. I actaully timed my cut to end right before my birthday (it was last Sunday on Easter) so I could go whole hog on 17 lbs of ham (pun intended). Once again, Happy Birthday and I think you've got a damn good year ahead of you.

Thanks man, i appreciate that a bunch

MRmichael.hooker
04-29-11, 3:34 pm
WOOO!!!

Squats- 5 x 20-8 (last set was a 5drop set (don't know what the word would be lol)
Leg Press- 3 x 8 (best sets: 18 45s + 110lb sled x 8; 2 sets)
Hack- 2 x 20
Leg Extensions: 2 x 15, 2 x 8, last set was a triple drop

Fuckin smassshed it. That last set of squats was crazy intense. 1st off, got up to 305lb today on squats!!!! First time i've hit/tried for 300+ since the tear in January. Got 305, then did 5 drops, taking 25lbs off at a time until I stripped all the way to the bar, and then sissy squats. SUCKED!!!!! Fuckin hurt and felt amazing. The hacks were rough too, completely ass-to-floor reps. Then the leg extn just finished it off. 2 sets to really get some blood in there, 2 heavy sets to wreck the teardrop, and a triple drop that had me writhing in pain with only 25lbs at the end. Quads = spent

DanTheMan
05-01-11, 11:58 am
WOOO!!!

Squats- 5 x 20-8 (last set was a 5drop set (don't know what the word would be lol)
Leg Press- 3 x 8 (best sets: 18 45s + 110lb sled x 8; 2 sets)
Hack- 2 x 20
Leg Extensions: 2 x 15, 2 x 8, last set was a triple drop

Fuckin smassshed it. That last set of squats was crazy intense. 1st off, got up to 305lb today on squats!!!! First time i've hit/tried for 300+ since the tear in January. Got 305, then did 5 drops, taking 25lbs off at a time until I stripped all the way to the bar, and then sissy squats. SUCKED!!!!! Fuckin hurt and felt amazing. The hacks were rough too, completely ass-to-floor reps. Then the leg extn just finished it off. 2 sets to really get some blood in there, 2 heavy sets to wreck the teardrop, and a triple drop that had me writhing in pain with only 25lbs at the end. Quads = spent

yeaaaaaaaaah budday!! that's what I like to see. nothin gets me more pumped than a helluva leg workout! congrats on the 305 man...and i know with all that you're gonna be waddling and having a hard time gettin off the shitter haha

MRmichael.hooker
05-02-11, 8:12 am
Clean & Press: 1 x 30 (warmup)
Arnold Press- 5 x 6
--Superset--
Db bentover raise- 5 x 10
1arm incline db lateral raise- 5 x 10
1 arm cable lateral raise- 5 x 10
Alt front db raise- 5 x 10
----------------
Standing calf raise- 10 x 10
Seated calf- 8 x 15
Standing 1leg db raise- 6 x 12

Great workout. Had a really good pump in the muscle, shoulders looking good. Calf workout was insane. A lot of volume, a lot of heavy, heavy weights. This is what got my calves to where they are in the 1st place we'll see if I can finally break the 20" mark on calves. A little over 19 right now, just one more inch! I know big calves isnt a big deal, but i try to make well rounded improvements. The smallest details like calves/forearms/intercostals, ect, will not be over looked for things like arms, chest, legs, whatever. It all needs to be one perfect package

MRmichael.hooker
05-02-11, 9:47 am
New split starts today. Chest/Back to follow later. We'll see how the upper body supersets go. Looking for just a wicked pump today and moving some heavy weights.

MRmichael.hooker
05-02-11, 6:03 pm
Barbell bench (bar) - 30 (warmup)
Wide grip pulldowns - 30 (warmup)
[all the below are supersets. paired off by letter]
A: Flat barbell bench- 5 x 6-20
A: Wide grip chin- 5 x fail
B: Incline bbell bench- 5 x 10-15
B: Tbar- 5 x 10-15
C: Db flyes- 5 x 12
C: Barbell row- 5 x 12
D: Dips- 5 x 15
D: Close chins- 5 x 12

WOOO! Fucking killed me. Loved the pump in the upper body. This supersetting chest/back will be staying a while. Everything up top looked great today. Lots of posing and stretching, super pleased with how i am looking right now. Can only get better from here

MRmichael.hooker
05-03-11, 7:15 am
Get some calories in and stay full

FitPrincess122
05-03-11, 9:06 am
First I wanna say that I completely agree that you should enjoy your birthday (even if it's just a glass of milk). So many times we get caught up in everything else going on in the world, that we take the little things for granted (i.e a badass foam roller... lol or a birthday).

Nice workout! Gotta love leg day... enjoy your day of rest! =)

MRmichael.hooker
05-03-11, 9:21 am
First I wanna say that I completely agree that you should enjoy your birthday (even if it's just a glass of milk). So many times we get caught up in everything else going on in the world, that we take the little things for granted (i.e a badass foam roller... lol or a birthday).

Nice workout! Gotta love leg day... enjoy your day of rest! =)

still waiting on that bday present lol

MRmichael.hooker
05-03-11, 1:04 pm
enjoy your day of rest! =)

I lied. Going to do cardio. And I saw your sig. lol good job figuring out how to make your journey look pretty

FitPrincess122
05-03-11, 1:20 pm
I lied. Going to do cardio. And I saw your sig. lol good job figuring out how to make your journey look pretty

He he!! Thank you thank you again... I like it pretty! =)

Ehh a little cardio is always good... gets the endorphins running!

MRmichael.hooker
05-03-11, 2:06 pm
He he!! Thank you thank you again... I like it pretty! =)

Ehh a little cardio is always good... gets the endorphins running!

LOVE some endorphins

MRmichael.hooker
05-04-11, 6:42 am
So i've decided to start loggin my diet each day on here so i can really keep track on eating well. If i have to type it for the animal brothers to see, then i better not fuck it up during the day. contest prep is much, much more than training and cardio. The nutrition is easily 70% of it, i say closer to 85% of contest prep is correct dieting. So, starting tomorrow im going to be posting daily eating to keep my ass in check

Bruiser
05-04-11, 8:01 am
So i've decided to start loggin my diet each day on here so i can really keep track on eating well. If i have to type it for the animal brothers to see, then i better not fuck it up during the day. contest prep is much, much more than training and cardio. The nutrition is easily 70% of it, i say closer to 85% of contest prep is correct dieting. So, starting tomorrow im going to be posting daily eating to keep my ass in check

That's a good idea bro. I tried doing that, but I realized with how much I eat I was spending too much damn time updating my food log!! lol

MRmichael.hooker
05-04-11, 8:15 am
That's a good idea bro. I tried doing that, but I realized with how much I eat I was spending too much damn time updating my food log!! lol

o i already thought of that. it wont be nice and pretty. just be like

m1-eggs,oats,banana. m2-fish,rice. etc

i already have my diet posted, so i wont be putting quanities. but if something is different, or fucked, ill underline, bold, and capatilize it so anyone who sees my journey knows and ill make sure to not do it again lol

Funky
05-04-11, 8:30 am
Barbell bench (bar) - 30 (warmup)
Wide grip pulldowns - 30 (warmup)
[all the below are supersets. paired off by letter]
A: Flat barbell bench- 5 x 6-20
A: Wide grip chin- 5 x fail
B: Incline bbell bench- 5 x 10-15
B: Tbar- 5 x 10-15
C: Db flyes- 5 x 12
C: Barbell row- 5 x 12
D: Dips- 5 x 15
D: Close chins- 5 x 12

WOOO! Fucking killed me. Loved the pump in the upper body. This supersetting chest/back will be staying a while. Everything up top looked great today. Lots of posing and stretching, super pleased with how i am looking right now. Can only get better from here

Great workout love super sets! Also love the attitude it is right where it needs to be!!

FitPrincess122
05-04-11, 12:12 pm
o i already thought of that. it wont be nice and pretty. just be like

m1-eggs,oats,banana. m2-fish,rice. etc

i already have my diet posted, so i wont be putting quanities. but if something is different, or fucked, ill underline, bold, and capatilize it so anyone who sees my journey knows and ill make sure to not do it again lol

Good idea with the food log... it may not take as long as you think... especially if your daily intake is just about the same.

C.Coronato
05-04-11, 2:11 pm
So i've decided to start loggin my diet each day on here so i can really keep track on eating well. If i have to type it for the animal brothers to see, then i better not fuck it up during the day. contest prep is much, much more than training and cardio. The nutrition is easily 70% of it, i say closer to 85% of contest prep is correct dieting. So, starting tomorrow im going to be posting daily eating to keep my ass in check

Thats the damn truth my man. Keep it up brother.

MRmichael.hooker
05-04-11, 3:02 pm
Great workout love super sets! Also love the attitude it is right where it needs to be!!

thanks bro. i appreciate it. gotta keep truckin along

MRmichael.hooker
05-04-11, 3:04 pm
Good idea with the food log... it may not take as long as you think... especially if your daily intake is just about the same.

yup. and if i cheat, jump on my ass about it!

FitPrincess122
05-04-11, 3:06 pm
yup. and if i cheat, jump on my ass about it!


u got it! are you allowing urself a cheat throughout the week or no?

MRmichael.hooker
05-04-11, 3:06 pm
Thats the damn truth my man. Keep it up brother.

thanks christian. i appreciate it a bunch coming from you. hows your leg?

MRmichael.hooker
05-05-11, 5:16 am
u got it! are you allowing urself a cheat throughout the week or no?

Depends on how I look. I might do one every 2 weeks for now, up until around 16-17 weeks. Then I won't cheat again till after the show.

MRmichael.hooker
05-05-11, 6:33 am
M1- Eggs
M2- Tilapia, gbeans
M3- Shake
M4- Chicken, broc
M5- Chicken
M6- Shake
Cheating- zero

(Going super low carbs until Monday, seeing how my body reacts.)

Bruiser
05-05-11, 7:29 am
M1- Eggs
M2- Tilapia, gbeans
M3- Shake
M4- Chicken, broc
M5- Chicken
M6- Shake
Cheating- zero

(Going super low carbs until Monday, seeing how my body reacts.)

Looking good so far. Let me know when the carb depleted brain sludge kicks in. Of course you won't be able to let me know becasue you won't be able to type. lol

MRmichael.hooker
05-05-11, 7:35 am
Looking good so far. Let me know when the carb depleted brain sludge kicks in. Of course you won't be able to let me know becasue you won't be able to type. lol

lol this morning! all morning im just like.. blaaaah lol.By this point ive usually already had 84g of carbs. Right now... ZERO. Last night i was just laying in bed saying 'man im hungry' lol. And of course on tv, they all were eating pastas and calzones and all kinds of good shit. Good thing i litearlly only own the foods that are on my diet. There is actually no chance of cheating unless I go out to buy it (sucks the grocery store is literally a 5min walk from my house)

MRmichael.hooker
05-05-11, 11:12 am
All lifts are supersets until forearms. All are 5 x 6-10
A:Bbell curl
A: Closegrip bench
B: Incline curls
B: Cable pushdowns
C: Preacher curls
C: Bbell skullcrushers
D: Concentration
D: Kickbacks
Wrist curls- 5 x 10
Rev curls- 4 x 8
---------------
Tredmil- 25mins @ spd 3.3 - 2.8 and inclline 15 - 12, (depending on heart rate)

Seems like repeating myself, but again, killer pumps. Don't know the last time I supersetted bis/tris. Felt good, felt really, really strong. On the pushdowns, did the whole stack + as many of the little 5lb attachments it would hold. Still got 10 CLEAN reps. Just felt crazy in there. Read an article on Branch Warren & Rodney Roller before and idk, just really motivated me. I don't have to be the absolute best or have the greatest genetics, but I never will get beat because i didn't work hard enough

MRmichael.hooker
05-05-11, 1:00 pm
REST. So far liking this new split. Chest being one of my weaker areas, and also needing thickness to my back, well get to smash them then get a day of rest. Then my arms are my 2nd biggest weak area, so hit them hard, followed by another day of rest. Then saturday, shoulders, followed by rest again. Helps all my weak points, AND keeps my shoulders feeling fresh and helps keep me away from injuries. Feeling great

Bruiser
05-05-11, 2:28 pm
All lifts are supersets until forearms. All are 5 x 6-10
A:Bbell curl
A: Closegrip bench
B: Incline curls
B: Cable pushdowns
C: Preacher curls
C: Bbell skullcrushers
D: Concentration
D: Kickbacks
Wrist curls- 5 x 10
Rev curls- 4 x 8
---------------
Tredmil- 25mins @ spd 3.3 - 2.8 and inclline 15 - 12, (depending on heart rate)

Seems like repeating myself, but again, killer pumps. Don't know the last time I supersetted bis/tris. Felt good, felt really, really strong. On the pushdowns, did the whole stack + as many of the little 5lb attachments it would hold. Still got 10 CLEAN reps. Just felt crazy in there. Read an article on Branch Warren & Rodney Roller before and idk, just really motivated me. I don't have to be the absolute best or have the greatest genetics, but I never will get beat because i didn't work hard enough

Try doing what I do and see if you like it. Turn your supersets into giant sets and throw your forearm work in with it. Do a bicep, tricep and then forearm. Your forearms will swell the F*** up by the time you're done. I've been doing this for a while and have had pretty good results. It seems to move real fast when you superset or giant set an entire workout. I can destroy my arms in less than 30 minutes if I'm really focused.

Also, while training Bi's and Tri's at the same time, you're stretching that muscle fascia. This is going to allow for more muscle growth. When you finish your session, take time to flex and pose. Hold it for as long as possible until your skin hurts. This helps stretch the fascia as well. Take a look at my Jourrney, Back From Hell. I cover fascial stretching and new techniques pretty good a few weeks ago.

MRmichael.hooker
05-05-11, 2:45 pm
Also, while training Bi's and Tri's at the same time, you're stretching that muscle fascia. This is going to allow for more muscle growth. When you finish your session, take time to flex and pose. Hold it for as long as possible until your skin hurts. This helps stretch the fascia as well. Take a look at my Jourrney, Back From Hell. I cover fascial stretching and new techniques pretty good a few weeks ago.

Take a look at my journey, lol, everyworkout consists of working set, posing. working set, posing. I'm a huge believer/practicer in posing to stretch the fascia out. I actually started it in 2009 and that was the begining of my best gains ever. I 100% agree with you. And next week i'll definetly be trying the trisets of bi-tri-forearms

MRmichael.hooker
05-06-11, 5:43 am
M1- Shake w/ blueberries
M2- Salmon & gbeans
M3- Chicken & supreme protein bar
M4- Chicken & Broc
M5- Whey isolate
M6- Eggs

Cheating = Around 2% maybe. Had the protein bar which did put my carbs at 30g for the day, but im not aiming for keto. And i ran out of chicken, so only had around 5oz and needed a little more protein, but not as much as in a rtd shake. That is one big advantage of having Europa at my work, there are always shakes/bars if i need something quickly

Bruiser
05-06-11, 6:43 am
The diet is looking good man. As far as fascial stretching, have you tried the hot shower trick? That's what I was refering you to in my journey. After the PWO stretching, posing and flexing I'll hop in the shower and get it as hot as I can handle. Then I'll pose and flex more. The hot water seems to help relax the fascia. Because even after the initial burn went away after posing, it came back when posing and flexing in the shower! I haven't had the opportuinity to do this for a long enough period of time to come to a proper conclusion, but everything I've read and know about bodybuilding and anatomy says this should work. Give it a shot and report back to me. We'll do our own study and get that S*** published! lol

MRmichael.hooker
05-06-11, 6:58 am
The diet is looking good man. As far as fascial stretching, have you tried the hot shower trick? That's what I was refering you to in my journey. After the PWO stretching, posing and flexing I'll hop in the shower and get it as hot as I can handle. Then I'll pose and flex more. The hot water seems to help relax the fascia. Because even after the initial burn went away after posing, it came back when posing and flexing in the shower! I haven't had the opportuinity to do this for a long enough period of time to come to a proper conclusion, but everything I've read and know about bodybuilding and anatomy says this should work. Give it a shot and report back to me. We'll do our own study and get that S*** published! lol

Our book title can be "The Studies of a Bruised Hooker"

Bruiser
05-06-11, 7:13 am
Our book title can be "The Studies of a Bruised Hooker"

You're an ass! I laughed out loud so hard that I almost woke up the kids! lol (literally)

MRmichael.hooker
05-06-11, 7:15 am
You're an ass! I laughed out loud so hard that I almost woke up the kids! lol (literally)

NICE!! I thought that title would be perfect

scals
05-06-11, 7:59 am
Solid looking diet bro

MRmichael.hooker
05-06-11, 8:02 am
Solid looking diet bro

Thanks man, I figured if i can keep it tight, ill have no problems getting into contest shape. The further out I start a good diet, the easier it will be to 'tweak' when needed and wont have to do crash diets or hard changes that might hurt my apperance

FitPrincess122
05-06-11, 8:53 am
Nice work in here and so far so good on the diet... no ass checkin needed... yet! lol.

I love that title too... HYSTERICAL!!!!! lmao! and the arm wo kicks ass... i tend to superset arms myslef... great minds must think alike. =)

MRmichael.hooker
05-06-11, 5:37 pm
Nice work in here and so far so good on the diet... no ass checkin needed... yet! lol.

I love that title too... HYSTERICAL!!!!! lmao! and the arm wo kicks ass... i tend to superset arms myslef... great minds must think alike. =)

Yet, until Sundays lunch lol. But that one is planned! And i thought the book title was AMAZING!

MRmichael.hooker
05-06-11, 5:44 pm
Leg Extensions: 2 x 25, 4 x 8, 4 x 15, 2 triple drops
Lying Curls: 4 x 12-10
Standing 1-legged curls: 4 x 12-10
Hamstring/Glute raises: 3 x ehhhh
Front Squats: 2 x 20-25
Leg Press: 1 x 85
-------------------
Bike: 25mins

Alright thoughts for the day... OWW! The leg extn rep ranges beat the fuckin hell out of me! Lots of blood, then lots of weights, then more reps, then TRIPLE DROPS! Sucked. Light weight on the lying & 1leg curls. Going to start building strength back. The ham/glute raises blew, but again, its a start. The front squats were ok, but pissed me off for not hitting what I wanted. So i abused the leg press. 1 set, 85 reps, rest-pause until I hit it. Everytime i'd get too tired, i'd position my feet somewhere else on the platform and keep going (wide, narrow, high, low, wide, etc.) Beat the ever living dog shit out of me. WOO!!! Gotta LOVE a leg day! Had a couple more veins in my lower quads, so thats nice lol

scals
05-09-11, 12:54 am
85 reps!!! WOW!

MRmichael.hooker
05-09-11, 5:22 am
85 reps!!! WOW!

yup, it sucked lol

MRmichael.hooker
05-09-11, 5:58 am
Diet went well. Had a cheat meal on Saturday night and then on Sunday afternoon for mothers day. But I did extra cardio before hand for it, plus ate 30g carbs all week last week, so my abs are looking much tighter this a.m. actually from the carbs/junk food. I think this coming weekend will be my last one until the show. I think my "cheat meals" from that point on will just be extra healthy foods once a week, like an extra cup of brown rice or oatmeal, etc.

MRmichael.hooker
05-09-11, 7:11 am
Tri Sets:
A: DB Front Raise- 3 x 12-10
A: DB Lateral Raise- 3 x 12-10
A: Bentover raise- 3 x 12-10
B: Rev cable- 3 x 10
B: Side delt machine- 3 x 10
B: Incline ezcurl bar front raise- 3 x 10
(At end of last set of each triset: Drop set of DB front, DB Side, DB Rear)
Barbell press- 4 x 8
-------------
Behind back barbell shrugs- 4 x 10
Barbell shrugs- 4 x 10
-------------
Tredmill- 45mins @ 15inc & 3.1spd

Felt like a monster in the gym. Idk why, because i'm usually not really loud and shit, but I was the only person in the gym, so i was really into it. Yelling and gettin pissed. Super focused in the workout. Shoulders were looking nice. Had a lot of intensity, couldn't ask for more out of a workout.

Bruiser
05-09-11, 7:13 am
Tri Sets:
A: DB Front Raise- 3 x 12-10
A: DB Lateral Raise- 3 x 12-10
A: Bentover raise- 3 x 12-10
B: Rev cable- 3 x 10
B: Side delt machine- 3 x 10
B: Incline ezcurl bar front raise- 3 x 10
(At end of last set of each triset: Drop set of DB front, DB Side, DB Rear)
Barbell press- 4 x 8
-------------
Behind back barbell shrugs- 4 x 10
Barbell shrugs- 4 x 10
-------------
Tredmill- 45mins @ 15inc & 3.1spd

Felt like a monster in the gym. Idk why, because i'm usually not really loud and shit, but I was the only person in the gym, so i was really into it. Yelling and gettin pissed. Super focused in the workout. Shoulders were looking nice. Had a lot of intensity, couldn't ask for more out of a workout.

I think it has something to do with the giant sets on shoulder day. When I do them, I can't help but scream and foam at the mouth too.

MRmichael.hooker
05-09-11, 8:55 am
I think it has something to do with the giant sets on shoulder day. When I do them, I can't help but scream and foam at the mouth too.

Maybe. We'll see how I am today with chest/back. Might have to destroy a bench or 2

FitPrincess122
05-09-11, 9:07 am
Maybe. We'll see how I am today with chest/back. Might have to destroy a bench or 2

Aaa there's nothing wrong with destroying a bench or few! lol Do it up.

MRmichael.hooker
05-09-11, 9:13 am
Aaa there's nothing wrong with destroying a bench or few! lol Do it up.

will do. When I start getting tired, ill just think "hmm what would Katie do"

FitPrincess122
05-09-11, 9:25 am
will do. When I start getting tired, ill just think "hmm what would Katie do"

that may be the smartest thing you've ever thought to do! lol =)

MRmichael.hooker
05-10-11, 6:15 am
that may be the smartest thing you've ever thought to do! lol =)

ehh, idk about that ;)

MRmichael.hooker
05-10-11, 6:17 am
M1- Eggs
M2- Fish/Gbeans
M3- Shake
M4- Chicken/Broccoli & Ostrim jerkey
M5- Shake (post w.o)
M6- Chicken
M7- Steak

Cheating- Zero. Had to throw in the ostrim jerkey because my 1/2 my chicken fell on the floor at work lol

Bruiser
05-10-11, 7:06 am
M1- Eggs
M2- Fish/Gbeans
M3- Shake
M4- Chicken/Broccoli & Ostrim jerkey
M5- Shake (post w.o)
M6- Chicken
M7- Steak

Cheating- Zero. Had to throw in the ostrim jerkey because my 1/2 my chicken fell on the floor at work lol

I love that Ostrim Jerkey. I got a bunch of free samples of that. But you shouldn't worry if your chicken fell on the floor, the 5 second rule only applies if it falls in a urinal... otherwise your good to go! lol

MRmichael.hooker
05-10-11, 7:10 am
I love that Ostrim Jerkey. I got a bunch of free samples of that. But you shouldn't worry if your chicken fell on the floor, the 5 second rule only applies if it falls in a urinal... otherwise your good to go! lol

Eat alot of food off a gym floor? lol. Well your gym maybe, your the only one in it! lol

MRmichael.hooker
05-10-11, 7:50 am
Supersets:
A: Flat barbell bench- 5 x 15-6
A: Chins (all different grips)- 5 x failure
B: Incline barbell- 5 x 12-6
B: Rev grip rows- 5 x 15-10
C: Incline flyes- 5 x 10-8 **(PR: 80's x 8)
C: Straight arm pulldowns- 5 x 10-12 **(PR: 70 x 10)
D: Dips- 5 x 12
D: Closegrip pulldowns- 5 x 12
Dumbbell Pullovers- 1 x 20
---------------------
Tredmill: 25mins x 12inc x 3.3 spd (heart rate between 142-149)

Felt good. This supersetting chest/back is rough. Went a little lighter on the flat bench, stayed around 250, but really focused on squeezing the chest and form. On the incline bench, had to play with my grip some, trying to hit chest harder and take some of the work off the triceps. Happy with how i'm looking. Wish it was November already so i'll know how im gonna look lol

MRmichael.hooker
05-10-11, 8:22 am
Upon Wakening: Fat Burner

With each meal:
Beef amino, flax seed, digestive enzymes

Sip on BCAA Stack during day

With breakfast: pak

With next meal: omega, arginine

Pre-pre-pre: fat burner
Pre-pre: 1 scoop whey isolate
Pre W.O: Rage, L-Carnitine
Intra: Atomic 7, 1/2 scoop Sizeon Precontest
Post: Nitro
Post-post: 1/2 scoop Sizeon Precontest, EAA Stack
Post-post-post: 2 scoops whey isolate

Funky
05-10-11, 8:27 am
M1- Eggs
M2- Fish/Gbeans
M3- Shake
M4- Chicken/Broccoli & Ostrim jerkey
M5- Shake (post w.o)
M6- Chicken
M7- Steak

Cheating- Zero. Had to throw in the ostrim jerkey because my 1/2 my chicken fell on the floor at work lol

That is chicken abuse I am calling in the animal rights commission on you. Never I mean Never drop a perfectly good chicken LOL At least you had a back up my friend!

Funky
05-10-11, 8:29 am
Upon Wakening: Fat Burner

With each meal:
Beef amino, flax seed, digestive enzymes

Sip on BCAA Stack during day

With breakfast: pak

With next meal: omega, arginine

Pre-pre-pre: fat burner
Pre-pre: 1 scoop whey isolate
Pre W.O: Rage, L-Carnitine
Intra: Atomic 7, 1/2 scoop Sizeon Precontest
Post: Nitro
Post-post: 1/2 scoop Sizeon Precontest, EAA Stack
Post-post-post: 2 scoops whey isolate

Tell me about your digestive enzymes. I am very interested in #1 what they do for you. #2 how much to use. #3 what type you use. I do not think Universal makes a straight digestive enzyme but just in case so they do not get mad PM me about it. Thanks

MRmichael.hooker
05-10-11, 8:33 am
That is chicken abuse I am calling in the animal rights commission on you. Never I mean Never drop a perfectly good chicken LOL At least you had a back up my friend!

lol it was one of those days. Afterwards, i dropped a ladies keys, knocked over some tanning lotion, and dropped a notebook.

Funky
05-10-11, 8:41 am
lol it was one of those days. Afterwards, i dropped a ladies keys, knocked over some tanning lotion, and dropped a notebook.

Well you lived through it all that is the good news LOL

MRmichael.hooker
05-10-11, 8:43 am
Well you lived through it all that is the good news LOL

and put up 2 pr's, lol. guess i need to drop shit more often

MRmichael.hooker
05-11-11, 5:20 am
M1- Eggs
M2- Fish/g beans
M3- Shake w/ blueberries
M4- Chicken/broc
M5- Shake
M6- Chicken

Cheat: 0%

MRmichael.hooker
05-11-11, 6:07 am
Woke up to find some veins in my quads & calves. always nice

scals
05-12-11, 9:42 am
Woke up to find some veins in my quads & calves. always nice

WIN

MRmichael.hooker
05-12-11, 11:01 am
Cheating= 0%

FitPrincess122
05-12-11, 11:23 am
Cheating= 0%

Nicely done!

MRmichael.hooker
05-12-11, 12:25 pm
Nicely done!

I don't want you to have to bash me for cheating lol

FitPrincess122
05-12-11, 12:31 pm
I don't want you to have to bash me for cheating lol

i don't blame ya!!!! =P

MRmichael.hooker
05-12-11, 12:40 pm
A: Barbell curls- 3 x 12-10
A: Close grip bench- 3 x 12-10
B: DB Curl- 2 x 8-10
B: Overhead extn
B: Wrist curls
C: Concentration Curls- 2 x 12-15
C: Cambered bar pushdowns
C: Rev curls
D: Preacher Curls- 2 x 8-10
D: Dips
D: Plate wrist curls
E: Hammer curls (straight up)- 2 x 10
E: Hammer curls (across body)
E: Rope Pushdowns
F: High Cable Curls- 1 x 25
F: Rope overhead extn
---------------------------
Seated cows- 7 x 15-6
Standing cows- 7 x 12-10
THEN did Seated supersetted with standing- 3 x failure each
-----------------------------
Tredmill- 25mins x 15incl x 3.6spd

Felt great. Had a killer workout. My forearms are destroyed from those plate curls. Saw a video of Higa doin em and never seen them before. They suck lol. Had a good pump going and moved alot of weight. Then wrecked the calves. And by wrecked, i mean I stalled out my car twice on the way home from not being able to press the clutch in lol. Arms looked great and calves looked phenominal. Finally starting to build out the lower diamond of the calf since i never had a seated press for such a long time. Built them over 19", but needed better shape. Getting it now. Gotta be complete!

Bruiser
05-13-11, 9:05 am
NICE!!! Aren't those giant sets awesome bro? I know the pump in my arms gets so ridiculous that i have trouble even typing afterwards! The forearm pump almost gets annoying. You don't realize just how much you use your forearms during your bicep and tricep session until you destroy them right at the same time. lol Keep hitting it hard. Have you done the B3 yet?

MRmichael.hooker
05-16-11, 5:37 am
Have you done the B3 yet?

Not in a while. Like i said, i use to do it in the past.

Bruiser
05-16-11, 6:30 am
How was your weekend bro? Hope it was good. What's the training schedule look like for this week?

MRmichael.hooker
05-16-11, 7:51 am
How was your weekend bro? Hope it was good. What's the training schedule look like for this week?

fucking busy. Had national guard this weekend. tons of shit to take care of, we'll be in the field for 17 days in june. Thinkin im gonna stay with chest/back today, arms wed and next week swap the 2 days. I mainly workout at 2 different gyms, and each one has different equipment, so might use this to my advantage

MRmichael.hooker
05-16-11, 7:52 am
How was yours?

MRmichael.hooker
05-16-11, 8:18 am
Cheating this weekend- pizza. BUT, it was planned since last weekend. One cheat meal a week. And it wasnt a whole fucking pizza, a couple slices lol. No carbs today, low carbs, tomorrow, normal wed+. Don't think i'll do a cheat meal this weekend.

Funky
05-16-11, 8:21 am
Cheating this weekend- pizza. BUT, it was planned since last weekend. One cheat meal a week. And it wasnt a whole fucking pizza, a couple slices lol. No carbs today, low carbs, tomorrow, normal wed+. Don't think i'll do a cheat meal this weekend.


You gotta have cheat meals in there I have found for myself if I don't allow myself one a week my body freaks out and I overeat which is way worse.....

MRmichael.hooker
05-16-11, 8:24 am
You gotta have cheat meals in there I have found for myself if I don't allow myself one a week my body freaks out and I overeat which is way worse.....

Ya. Ive also noticed if I have looow carb sat & sun morning, and then a cheat meal sunday afternoon/dinner, monday morning my abs are much tighter than the day before.

mritter3
05-16-11, 8:31 am
what up hooker.....sounds like your gonna have a busy june

Funky
05-16-11, 8:36 am
Ya. Ive also noticed if I have looow carb sat & sun morning, and then a cheat meal sunday afternoon/dinner, monday morning my abs are much tighter than the day before.

That is sweet now that I am down to my abs I will have to start making those observations to see here I come in looking tight. That is an awesome thing to know thanks for the insight!!

MRmichael.hooker
05-16-11, 8:37 am
what up hooker.....sounds like your gonna have a busy june

ya. I bought like $120 worth of canned tuna lol. Shouldnt be TOO bad, just will be hard eating wise. Worst part will be the tazar/pepper spray. Not looking forward to that lol. Military pepper spray is even stronger than shit cops use. The way it was explaned to us is jalapeno peppers are measured at 1,000 htu or hti or w/e they use to measure level of hotness lol, and military pepper spray is measured at 1,000,000. WOOO can't wait lol

MRmichael.hooker
05-16-11, 8:38 am
That is sweet now that I am down to my abs I will have to start making those observations to see here I come in looking tight. That is an awesome thing to know thanks for the insight!!

I think its just from the 'carbing up' like guys do before a show. It would probably look better if I carbed up with potatoes or something other than pizza lol

GUNS
05-16-11, 8:53 am
I did Pepper Foam back in 97. That shit just sticks to everything. I am so glad it was snowing. Sticking my face in fresh powder was better than anything. Then when I got home and got in the shower, it re-ignited the shit and my balls were on fire. Not fun, but funny now!

Eat what you like for your cheat. That's why it's a cheat. DON'T BE SCERRRED!

MRmichael.hooker
05-16-11, 8:59 am
I did Pepper Foam back in 97. That shit just sticks to everything. I am so glad it was snowing. Sticking my face in fresh powder was better than anything. Then when I got home and got in the shower, it re-ignited the shit and my balls were on fire. Not fun, but funny now!

Eat what you like for your cheat. That's why it's a cheat. DON'T BE SCERRRED!

Ya man, they were saying "dont sweat, dont take warm showers, dont use shampoo. " gotta use baby shampoo or milk to keep it from reactivating. fun times! its only e5 and above, gotta love being an nco!

GUNS
05-17-11, 4:13 am
We did the initial test for it back in 95-96 time frame. We were the video testers. So no one else had to get sprayed, we just showed them the video of us getting sprayed in real time situations. I still beat the fuck out of 2 guys half blind. But it kicked my ass about a minute later. Only 2 of us volunteered to get sprayed. They didn't have the money to spray everyone. Can you imagine 2 guys outside with their faces in the snow. Looked like a couple of Ostriches with our asses up in the air. Funny stuff.

MRmichael.hooker
05-17-11, 5:56 am
Chest/Back was fucked. Started off with incline dbell/pull up supersets. First 3 sets felt great. 3rd set of db bench was 110s, 10reps. 4th set was gonna be 120s. Couldn't get them up on my own (wrist) and that fucking made me pissed. So waited another 2-3 minutes, got a spotter to help, still couldn't get one up (wrist). By then, it had been prob 4-5minutes since my last set. Pump was all gone, spent as much energy as I had trying to get it up. I know not every workout will be as strong as other ones, but i usually rep out the 120s 10-12 times. Today i couldnt even get them up. Just frustrating. Tried going on to decline bench/rev grip bbell row, got 4 decent sets, but pump just was gone. 1 half ass set of pec dec and got so pissed at myself, just left the gym. Went to bed yesterday at 545. Didnt feel well all day yesterday, plus ate some stale salmon. No excuse though. Taking today off from weights to regroup for Wednesday. Will do some cardio later.

GUNS
05-17-11, 6:24 am
Man, no worries, everyone has some bad days. I feel if you can't get it the first time, drop down and move on. If your not power lifting, who cares right. Get you some wrist wraps. They have saved my wrists. I use them on only my heavier sets. My wrists used to hurt all the time. The wraps and Animal Flex have been great. And as far as the wraps, get quality ones. They make the difference and will last you a bit longer. Keep pushing man!

MRmichael.hooker
05-17-11, 6:28 am
Man, no worries, everyone has some bad days. I feel if you can't get it the first time, drop down and move on. If your not power lifting, who cares right. Get you some wrist wraps. They have saved my wrists. I use them on only my heavier sets. My wrists used to hurt all the time. The wraps and Animal Flex have been great. And as far as the wraps, get quality ones. They make the difference and will last you a bit longer. Keep pushing man!

I have the animal wrist wraps.

GUNS
05-17-11, 6:35 am
Awesome!

MRmichael.hooker
05-17-11, 6:37 am
Awesome!

Yeah. Except wrist still is messin around. Not sure what it is. I don't get pain in it, just won't support sometimes on dumbbell bench (flat or incline). Does fine on barbell stuff, just doesn't wanna support the weight or stay balanced or something

Bruiser
05-17-11, 8:08 am
Don't get down on yourself bro. Everybody has a rough day now and then. The way I look at it, is that at least your head was in the game. We can't always control how our body will respond, but if you can keep your head in it, sometimes that's all you can ask for. (Holy Zombie Jesus, I sound like a greeting card... WTF!? lol). Take your well deserved rest and come back strong and destroy it.

GUNS
05-17-11, 9:00 am
Are you doing any forearm work?

MRmichael.hooker
05-17-11, 9:02 am
Are you doing any forearm work?

wrist curls, hammer curls, rev curls, etc. ill go through some spats where i wont do em for a few weeks, then i will do em for a few weeks

GUNS
05-17-11, 9:24 am
Sounds like you are doing everything you can. Just got to see how it goes. Keep getting them stronger.

MRmichael.hooker
05-17-11, 9:32 am
Sounds like you are doing everything you can. Just got to see how it goes. Keep getting them stronger.

Higa had a vid of some wrist curls where he was basically palming the plate. I did that last week and really felt it, so gonna start doing that for a few weeks and see what happens

GUNS
05-17-11, 9:40 am
Yeah, I started them too. He is holding 2 plates, pinching them, and doing wrist curls, They are awesome.

MRmichael.hooker
05-18-11, 5:20 am
Cheating= 0%. Yup

Bruiser
05-18-11, 6:43 am
Congrats on keeping the diet clean man. I do those same wrist curls with the plates too. It's amazing how much a small weight can hit your muscle!

MRmichael.hooker
05-18-11, 7:06 am
[QUOTE=Bruiser;1111946]Congrats on keeping the diet clean man.QUOTE]
Thanks man, trying!

mritter3
05-18-11, 9:34 am
diet in check....strong chest workout check...i wouldnt sweat the 120;s brother you will tear them up next chest day.

scals
05-18-11, 10:01 am
Feeling better today bro?

MRmichael.hooker
05-19-11, 5:31 am
Feeling better today bro?

ya, much better workout yesterday. Thanks scals

MRmichael.hooker
05-19-11, 6:13 am
Actual cheating, no cheat foods. But, missed a meal. That might actually be WORSE than cheating. Had a busy night and it just happened. One missed meal in the last 190 or so, i'll be ok lol. Did meet with the new prep coach last night, so diet changes to come soon. Stay tuned ladies and gentlemen

MRmichael.hooker
05-19-11, 6:53 am
Think im gonna run HRT for 3-4 weeks and see how it goes. Its completely against my typical style of training (im much more of a volume guy), so might be a nice change/break to keep things fresh

Bruiser
05-19-11, 7:23 am
Think im gonna run HRT for 3-4 weeks and see how it goes. Its completely against my typical style of training (im much more of a volume guy), so might be a nice change/break to keep things fresh

Good luck wit the HRT man. I'm excited to see how it goes for ya.

GUNS
05-19-11, 8:00 am
Change is GOOD!

MRmichael.hooker
05-19-11, 8:03 am
Change is GOOD!

Says the 2008 Presdential democratic canidate lol. Too bad change brought me no pay raises lol.

mritter3
05-19-11, 8:15 am
Think im gonna run HRT for 3-4 weeks and see how it goes. Its completely against my typical style of training (im much more of a volume guy), so might be a nice change/break to keep things fresh

You wont be disappointed with HRT that is for sure man....get ready for some soreness like you have never felt, recovery is gonna be key for ya, tear it up man.

MRmichael.hooker
05-19-11, 8:24 am
You wont be disappointed with HRT that is for sure man....get ready for some soreness like you have never felt, recovery is gonna be key for ya, tear it up man.

ya thats why i have my split set up the way it is. keep back day away from leg day, and seperate back/chest days from shoulder days to keep everything fresh and recovering. Gotta recover!

GUNS
05-19-11, 3:34 pm
Says the 2008 Presdential democratic canidate lol. Too bad change brought me no pay raises lol.

Ok I am wrong! Your right, that change was bad! And I feel you on no pay raise.

MRmichael.hooker
05-20-11, 6:56 am
Ok I am wrong! Your right, that change was bad! And I feel you on no pay raise.

pay raises would be nice. i mean, i know its not THAT miserable overseas ;) oh wait, i do recall sitting there in 140degrees just melting into a folding chair

Bruiser
05-20-11, 7:13 am
pay raises would be nice. i mean, i know its not THAT miserable overseas ;) oh wait, i do recall sitting there in 140degrees just melting into a folding chair

Is that your cutting secret? I'm stealing it for the "Diary of a Bruised Hooker"...

MRmichael.hooker
05-20-11, 7:16 am
Is that your cutting secret? I'm stealing it for the "Diary of a Bruised Hooker"...

ya. 3 gallons of water a day + 140 degree heat will get you where you wanna be

MRmichael.hooker
05-20-11, 7:59 am
Operation beat the shit out of the wheels will comence in 4 hours. Supersetting HRT, bring it on

GUNS
05-20-11, 8:00 am
It's really not that bad living condition wise, and being in the command Im in is not bad either, but the damn heat is insane.

MRmichael.hooker
05-20-11, 8:18 am
It's really not that bad living condition wise, and being in the command Im in is not bad either, but the damn heat is insane.

Eh, somethings are better than others. We had toilets, but couldnt use them because of water shortage lol. A year of 3 min combat showers suck, but our chus had a/c. Idk though, i might trade the a/c for the 140degree portapottys lol. We were on a small artillery fob, so there wasnt much there

MRmichael.hooker
05-20-11, 1:29 pm
Rope Pushdowns -triset- Rev.grip pushdown -triset- cable rev curls- 4 x 12-15
Preacher curl machine -superset- hammer strength high bicep machine- 4 x 12-15
Skulls -superset- close grip pushdowns- 2 x 10-8
Bbell curls -triset- concentration curls -triset- wrist curls- 2 x 10
Db overhead extn -triset- spider curls -triset- hammer curls- 2 x 12
Overhead rope extn -superset- high cable curls- 1 x 25
--------------------
Situps- 1 x 45, 2 x 25, 2 x burnout
--------------------
Tredmil: 20mins x 15incline x 2.7 spd + 6min mile run
------------

Great workout, made up for shitty one on monday. Decided to superset tris together and bis together instead of bi/tri. got an amazing fuckin pump this way, really liked it. After it was all said and done, decided to run a mile for time. 6:03min, not too bad for a 225lb bodybuilder, especially considering id run a 6min mile when i was 155lbs. Pleased

MRmichael.hooker
05-20-11, 1:40 pm
Dear Rage, you suck.

HRT:
Leg Extn- 3 x 20 warmup; 2 x 8+4
Hack squats- 2 x 10 warmup; 2 x 8+4 SUPERSET db lunges x 15
Squats- 2 x 8+4 SUPERSET sissy squats
Leg curls- 3 x 10, 2 x 8+4
Lying leg curl- 3 x 10-12
--------

HRT Sucks. Rage said "you have to be really sick in the head to do supersets with hrt" so i figured that included me lol. It was fuckin brutal. My legs were shaking with the lunges, and i only had the 35lb dumbbells! lol. The squats i think were the best part. Squats, ass-to-floor real squats, hrt style, followed by a superset/drop set of sissy squats. I never try to make myself sound 'tough' or 'badass' because that isnt me, but i felt pretty badass doing hrt, superset, and dropset all in one exercise. Ouch/fucccck ya.

MRmichael.hooker
05-21-11, 4:05 pm
Db lateral- 4x10-6, + triple drop
Db front- 3 x 10-6, + triple drop
Cable rear delt- 4 x 10-8 + triple drop
Bbell front raise- 2x8+4 (HRT style)
Side delt machine- 2x8+4 (HRT style)
Rope face pulls- 2 x8+4 (HRT style)
Steering wheels- 2 x 15
Arnold Press- 2 x 25
----------------
Situps- 4 x 20
----------------
Tredmil- 30mins (45mins later tonight after cheat meal)

Phenominal workout. Went to a different gym. A bodybuilding, powerlifting, strongman gym. Everything from 5-200lb dumbbells, tires, yolks, sled, bumper plates, bowls of chalk, fuuuuck yea. Tired of liting at 'health clubs'. Nice to finally not have 405lb in the squat rack and be the gyms heaviest squatter! Boys throwin around 455lb for solid sets, should finally have a mental push that i need. Shoulder workout went great. Triple drops for entire shoulders, THEN hrt for shoulders, THEN burnouts of 25 reps of Arnold press. Fried baby

GUNS
05-22-11, 7:09 am
Lots of volume. Don't know much about HRT? Can you point me in the right direction so I can be educated?

MRmichael.hooker
05-22-11, 4:16 pm
Lots of volume. Don't know much about HRT? Can you point me in the right direction so I can be educated?

http://forum.animalpak.com/forumdisplay.php?130-Hell-Raiser-Training-(HRT)

There are a bunch of articles on HRT by Rage. How it works, science behind it, how to do it with a partner and without one, and a sample of bulk routine and cutting routine. I personally am not using it every set because I just don't like to rest that long between sets, i get much better results for my body at shorter rest, higher heart rate (i am dieting for a show though, not offseason bulk). Bascialy though... it lives up to its name. HRT fuckin hurts.

Beastin'
05-22-11, 8:25 pm
hey bro we should crush a back session one day soon!! i got back on wednesdays so let me know

GUNS
05-23-11, 1:58 am
Well, now that I see it, I have read into it. Will read more!

What contest you doing?

MRmichael.hooker
05-23-11, 5:46 am
hey bro we should crush a back session one day soon!! i got back on wednesdays so let me know

What time you usually lift? I think i hit the gym earlier than you, ill be there at noon today and 10:30am wednesday.

MRmichael.hooker
05-23-11, 5:48 am
Well, now that I see it, I have read into it. Will read more!

What contest you doing?

There is one in Greensboro, NC in November, the Elite. NPC show, so I better be really lean. Of course i'd love to win, and training to win. But being realistic as a natural in a NPC show, the main goal is to step on stage so I have a starting point for weaknesses & improvement next year.

MRmichael.hooker
05-23-11, 5:56 am
Incline db- 5 x 7-15
Incline hammer press- 3 x 10
Pec Dec- 3 x 12+4 (HRT style), last set was a double drop as well
Decline bench -supersetted- Dips - 3 x 10 & 3 x failure
Cable crossovers (high)- 3 x 10
Flat bench w/ band -supersetted- Cable xover (low) - 2 x 12-15 (last set was a tri-set with pushups to failure)
--------------
Standing calf raises- 2 warmup, 1 x 10 single leg. 3 x 10-12 toes pointed in, 3 x 10-12 toes pointed out, 1 x 100 forward. Loaded machine with different plates from 10s - 45s, and just did a drop set when i couldnt hit another rep until i reached 100. Then with only 10lb plates on each side did 30sec. at top of movement, then 30sec at bottom of stretch.
------------
Chest workout went phenominally well. Very full. Arms and forearms were super veiny. I usually have some veins going on, but this was hands down the best my forearms EVER have looked, vein wise. I liked doing the presses and then throwing in some HRT, especially going with 12+4 instead of 8+4. Ive decided I like hrt, but not for every set. I like throwing it in the workout for a good burn on stretching movements. The calf workout was intense. The last set of 100 was pretty tough. Especially going directly into the 30secs @ top and then 30secs at bottom of movement. No cardio today, hamstrings were still really sore from the leg workout Friday. Foam rolling them a lot, but playing it safe regardless. Can't get injured again

MRmichael.hooker
05-23-11, 6:06 am
New prep coach, new diet. Different approach, so we'll see how the body reacts. I loved working with my last coach, was a great guy. Just need to work with someone local who i can meet with face-to-face whenever I need to. Great guy and he's been in the sport quite some time. Time for things to happen.

Meal 1- Calories: 515 Protein: 54.5g Carbs: 45.5g Fats: 15g
Egg Whites- 10
Eggs- 2
Oatmeal- 3 / 4 Cups

Meal 2- Calories: 480.5 Protein: 58g Carbs: 42.75g Fats: 6g
Chicken- 6oz
White rice- 3 /4 Cups
Broccoli- 1 /2 Cups

Meal 3- Calories: 461.5 Protein: 47g Carbs: 39.75g Fats: 10g
Ground beef 96%- 6oz
White rice- 3 / 4 Cups

Meal 4- Calories: 390 Protein: 50g Carbs: 31g Fats: 7g
Protein Powder- 2 scoops
Oats- 1 /2 Cups

Meal 5- Calories: 398.5 Protein: 59g Carbs: 8.5g Fats: 14g
Chicken- 6oz
Broccoli- 1 /2 Cups
Almonds- .5 oz

Meal 6- Calories: 393.5 Protein: 56g Carbs:1g Fats: 18g
Salmon- 7.5 oz
Green beans- 1 /2 Cups

Post Workout- Calories: 270 Protein: 24g Carbs: 39.5g Fats: 2g
Whey- 1 scoop
Vitagro- 1 scoop

TOTALS (workout days)- Calories: 2,909 Protein: 348.5 Carbs: 211 Fats: 72g

TOTALS (non workout days)- Calories: 2,639 Protein: 324.5 Carbs: 171.5

GUNS
05-23-11, 6:13 am
There is one in Greensboro, NC in November, the Elite. NPC show, so I better be really lean. Of course i'd love to win, and training to win. But being realistic as a natural in a NPC show, the main goal is to step on stage so I have a starting point for weaknesses & improvement next year.

Cool, I feel you on a natty in a NPC show. I feel it was my main purpose why I have not done a show in a long time. I won an NPC show, but looking out in the audiance, I feel I did not stand a chance with what I was looking at. Back then, I did not know enough about the sport to know there were natty shows. Sometimes I wish I did not stop. I know there is still time, But I don't know about it as of right now.

Keep pushing hard man.

Bruiser
05-23-11, 7:34 am
There is one in Greensboro, NC in November, the Elite. NPC show, so I better be really lean. Of course i'd love to win, and training to win. But being realistic as a natural in a NPC show, the main goal is to step on stage so I have a starting point for weaknesses & improvement next year.

That's a great way of looking at it bro.

MRmichael.hooker
05-23-11, 7:35 am
Cool, I feel you on a natty in a NPC show. I feel it was my main purpose why I have not done a show in a long time. I won an NPC show, but looking out in the audiance, I feel I did not stand a chance with what I was looking at. Back then, I did not know enough about the sport to know there were natty shows. Sometimes I wish I did not stop. I know there is still time, But I don't know about it as of right now.

Keep pushing hard man.

Thanks for the words bro.

MRmichael.hooker
05-23-11, 7:36 am
That's a great way of looking at it bro.

Haha, i was posting on your journey and as soon as I posted, saw you just posted on mine lol. What are the odds?

mritter3
05-23-11, 8:35 am
solid chest session hooker....like the diet as well, looks basic but effective.

Bruiser
05-23-11, 8:36 am
Haha, i was posting on your journey and as soon as I posted, saw you just posted on mine lol. What are the odds?

Bruised Hooker strikes again!