Hooker's Corner

[MRmichael.hooker]

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
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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
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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]

Whose ready for some chest??

[MRmichael.hooker]

Incline Barbell- 4 x 10-6
Incline flys- 5 x 10
Smith bench- 3 x 8-10
Pec Dec- FST 7
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Hammer ab machine- 4 x 20
Rev crunch (15 reps) SUPERSETTED Rope Crunch (25 reps) x 3
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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]

I see some fst 7 in there! Lol nice workbro

[MRmichael.hooker]

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]

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]

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]

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
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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
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Hanging leg raises- 3 x 12-15
Hanging intercostals- 3 x 15
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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]

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]

good looking workouts in here hooker...good luck with the ab race.

[MRmichael.hooker]

good looking workouts in here hooker...good luck with the ab race.

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

[MRmichael.hooker]

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
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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]

Probably the most important day in a bodybuilding routine. More so than even legday. Can't grow if you don't rest!

[DanTheMan]

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]

true!
killin those workouts dude! i like it.

Thanks Dan, i try lol

[MRmichael.hooker]

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]

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]

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]

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]

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
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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)
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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