Hooker's Corner

[MRmichael.hooker]

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]

I'm in,

[MRmichael.hooker]

I'm in,

appreciate it!

[MRmichael.hooker]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

Good luck brother

[MRmichael.hooker]

Good luck brother

thanks man

[MRmichael.hooker]

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]

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]

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]

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