Hooker's Corner

[MRmichael.hooker]

Squats- 3 x 5 @ 400
3 x 10

Bench- 3 x 2 @ 365

Bulgarian split squats- 3 x 6 per leg

Seated hamstring curls- 3 x 12

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Rough one but hit every weight and every rep, so I'll chalk it up as a W

[MRmichael.hooker]

Well, finally back for a little bit. Was gone most of July, August and September but I should be home until January (hopefully). So finally back to a normal workout routine (or, steady exercise in general). Going to take the next couple of weeks at more of a hypertrophy style of training with movements still geared at the big 3. I've gone lower reps for several several months now so I want to change it up a tad before going back into a more powerlifting strict program.

Bench- 6 x 12, 12, 8, 6, 10, 15

Bench- 3 x 8 (6-8sec negative each rep)

Incline fly- 4 x 15

Bench dips- 2 x failure

Bar dips- 1 x failure

Cable crossovers- 5 x 12, 10, 8, 6, 20

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Elliptical- 20mins

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Cardio will start out at 20mins a day. Each week it'll progress by 5mins until 30, and then I'll stick to that until progress halts. Then I'll start looking at tweaking the diet a little to continue progress. I'd rather let the diet take care of the fat loss than destroying myself with cardio.

Current weight this am - 246.3 (not bad considering I've been in Europe the last couple of weeks eating whatever was provided)

Current macros-
Cals: 3,591
Pro: 430g
Carbs: 280g
Fat: 83g

By 4 weeks in, I'll have a very good basis of how my body is responding with these numbers and go from there. I'm going to stick to Monday weigh ins only for the first 3 weeks at least. If I know my weigh in will be Monday am, it'll help mentally with not getting off of the macros on the weekends.

[MRmichael.hooker]

Squats- 5 x 15, 12, 8, 5, 12

Squats- 30's x 1 (like 21's for biceps. Same principle but for squats)

Front squats- 3 x 12, 10, 8

Leg Extensions- 4 x 50, 40, 30, 20

1leg standing leg curls- 5 x 12

[MRmichael.hooker]

Bbell shrugs- 4 x 20

Dbell shrugs- 3 x 30

Behind the back shrugs- 3 x 20

OHP- 5 x 12, 10, 8, 6, 20

Upright rows- 3 x 12

Side raises- 3 x 10

Front raises- 3 x 10

Incline bench rear delt fly- 3 x 10

Old ass elliptical with a shit ton of tension (probably from dirt lol) - 15 mins

[Altered Beast]

Bbell shrugs- 4 x 20

Dbell shrugs- 3 x 30

Behind the back shrugs- 3 x 20

OHP- 5 x 12, 10, 8, 6, 20

Upright rows- 3 x 12

Side raises- 3 x 10

Front raises- 3 x 10

Incline bench rear delt fly- 3 x 10

Old ass elliptical with a shit ton of tension (probably from dirt lol) - 15 mins

10 Sets of shrugs on three different movements? LOL and I'm the crazy one =)

[MRmichael.hooker]

10 Sets of shrugs on three different movements? LOL and I'm the crazy one =)

Ya, it sucks lol.
I've done it in the past, just annihilate my traps at the start of my shoulder day and they blew up, so we'll see if I can duplicate the results haha

[MRmichael.hooker]

CGBP- 5 x 12, 12, 8, 5, 20

Skulls- 5 x 10-8

EZ preacher curls- 4 x 15, 12, 8, 6

21s- 3 sets

Tricep pushdowns- 4 x 20

Barbell curls (6-8sec negatives- 4 x 6

DB overhead extn - 4 x 12

Bbell wrist curls- 3 x 10

--Cardio will be after work--