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Thu Nov 15 01:42:04 PST 2007
Fit Status /// View History
CrossFit week
May 25, 2012 6:51pm
Motivation Level:
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
Background
When I Started: Oct 2005
HOW I STARTED:
I got started back in weighlifting when I changed my career from Engineering to Firefighting.
WHY I LOVE IT:
I love bodybuilding/fitness because no matter what you always get results directly from your own efforts and no one elses. Your only competition is yourself.
hookandhose's Progress & Goals
Progress Photos
Lbs.
2012-02-01, 2004-10-25, 2005-10-01, 2007-10-01, 2009-03-04, 2009-03-05, 2009-03-09, 2009-03-21, 2009-03-23, 2009-03-28, 2009-03-30, 2009-04-02, 2009-04-11, 2009-04-29, 2009-05-23, 2009-05-28, 2010-03-11, 2010-03-15, 2010-03-22, 2011-04-08, 2011-07-01, 2012-01-01, 2012-01-31, 2012-02-01
204.0, 155.0, 155.0, 200.0, 210.0, 210.0, 212.0, 210.0, 211.0, 210.0, 212.0, 210.0, 212.0, 210.0, 213.0, 210.0, 205.0, 209.0, 211.0, 200.0, 195.0, 190.0, 200.0, 204.0
2012-02-29
205 Lbs.
TIME UNTIL GOAL:
Expired
Start:
155 Lbs.
Goal:
205 Lbs.
Feb 29, 2012
%
2012-02-03, 2005-10-01, 2009-03-09, 2009-04-29, 2012-01-01, 2012-01-31, 2012-02-01, 2012-02-03
12.0, 21.0, 8.7, 7.7, 21.0, 12.0, 12.0, 12.0
2012-03-11
10 %
TIME UNTIL GOAL:
Expired
Start:
21%
Goal:
10%
Mar 11, 2012
Lbs.
2005-10-01, 2009-03-04, 2009-03-05, 2009-03-09, 2009-03-21, 2009-04-29, 2012-01-01, 2012-01-31, 2012-02-01
122.4, 191.7, 191.7, 193.6, 191.7, 193.8, 150.1, 176.0, 179.5
Current LBM:
179.5 Lbs.
Feb 01, 2012
this member has not entered weight or body fat
hookandhose's Program
My Workout Program View My Full Workout Program
My Workout Program
Week 1 350 400 MP DL SQT
Mon 55% 3X10 192.5 220 123.75 288.75 275
Thr 80% 3X10 154 176 99 231 220
Week 2
Mon 60% 3X9 210 240 135 315 300
Thr 80% 3x9 168 192 108 252 240
Week 3
Mon 65% 3X8 227.5 260 146.25 341.25 325
Thr 80% 3X8 182 208 117 273 260
Week 4
Mon 70% 3X7 245 280 157.5 367.5 350
Thr 80% 3X7 196 224 126 294 280
Week 5
Mon 75% 3X6 262.5 300 168.75 393.75 375
Thr 80% 3X6 210 240 135 315 300
Week 6
Mon 80% 3X5 280 320 180 420 400
Thr 80% 3X5 224 256 144 336 320
Week 7
Mon 85% 2X4 297.5 340 191.25 446.25 425
Thr 80% 2X4 238 272 153 357 340
Week 8
Mon 90% 2X3 315 360 202.5 472.5 450
Thr 80% 2X3 252 288 162 378 360
Week 9
Mon 95% 1X2 332.5 380 213.75 498.75 475
Thr 80% 1X2 266 304 171 399 380
Week 10 100% 1X1 350 400 225 525 500
1X1 355 405 230 530 505
1X1 360 410 235 535 510
Monday
Heavy day
Warm-up
5 minute cardio (any machine)
Arm Circles (1x10 ea. Direction)
Pushups (20)
Arm Rotations (rotator cuff warm-up)
Bench Press WU, WU, See Bench Program
Incline Dumbbell Press 4x6-8 (Heavy)
Rocky Press 3X10
Bentover Dumbbell Flyes 3X8-10
45? Tricep Press 3X8-10
Tricep Dumbbell Press 3X8-10
Pushups 1x100 or however many sets it takes
Tuesday
Heavy day
Warm-up
5 minute cardio (any machine)
Arm Circles (1x10 ea. Direction)
Pushups (20)
Arm Rotations (rotator cuff warm-up)
Bentover Barbell Row WU, WU, 3X8-10
Deadlifts 3x8-10
Chin-ups 3X10 (using Body Weight)
High Row Pull-downs 3X8-10
Standing Dumbbell Curls 3X8-10
Standing Barbell Curls 3X8-10
Machine Preacher Curls 3X8-10
Wednesday
Heavy day
Warm-up
5 minute cardio (any machine)
Squats WU, WU, 5X5
Leg Press 4X8
Lying Leg Curls 4X10
Leg Extensions 4X10
Standing Calf Press 4X15
Incline Situps 4X15
Leg Raises 4X15
Crunches 3X25
Twist crunches 3X25
Cardio 15-20 minutes
Thursday
Light Day
Warm-up
5 minute cardio (any machine)
Arm Circles (1x10 ea. Direction)
Pushups (20)
Arm Rotations (rotator cuff warm-up)
Bench Press WU, WU, See Bench Program
Flat Dumbbell Press 4x12-15 (Light)
Rocky Press 3X12
Bentover Dumbbell Flyes 3X12-15
Close Grip Bench Press 3X12-15
Tricep Rolling Dumbbell Extensions 3X12-15
Pushups 1x100 or how ever many sets it takes
Friday
Light Day
Warm-up
5 minute cardio (any machine)
Arm Circles (1x10 ea. Direction)
Pushups (20)
Arm Rotations (rotator cuff warm-up)
Bentover Barbell Row WU, WU, 3X12-15
Deadlifts 3x15
Chin-ups 3X10 (using Body Weight)
One-arm Dumbbell Row 3X12
Standing Dumbbell Curls 3X12-15
Standing Barbell Curls 3 Sets 10, 15, 30 Reps
Machine Preacher Curls 3X12-15
CARDIO
Recommend doing Cardio
at the end of workouts:
15-20 minutes
Use Saturday and/or Sunday for
cardio workouts also:
Usually will do 5 minute warm up
then do an ab workout then
30 minutes cardio.
How to set a note book up:
Bench Press 115/12 115/12 120/10 120/10 120/10 <-----Weight/Reps
12 12 10 10 8 <-----Actual Reps completed
Mon 55% 3X10 192.5 220 123.75 288.75 275
Thr 80% 3X10 154 176 99 231 220
Week 2
Mon 60% 3X9 210 240 135 315 300
Thr 80% 3x9 168 192 108 252 240
Week 3
Mon 65% 3X8 227.5 260 146.25 341.25 325
Thr 80% 3X8 182 208 117 273 260
Week 4
Mon 70% 3X7 245 280 157.5 367.5 350
Thr 80% 3X7 196 224 126 294 280
Week 5
Mon 75% 3X6 262.5 300 168.75 393.75 375
Thr 80% 3X6 210 240 135 315 300
Week 6
Mon 80% 3X5 280 320 180 420 400
Thr 80% 3X5 224 256 144 336 320
Week 7
Mon 85% 2X4 297.5 340 191.25 446.25 425
Thr 80% 2X4 238 272 153 357 340
Week 8
Mon 90% 2X3 315 360 202.5 472.5 450
Thr 80% 2X3 252 288 162 378 360
Week 9
Mon 95% 1X2 332.5 380 213.75 498.75 475
Thr 80% 1X2 266 304 171 399 380
Week 10 100% 1X1 350 400 225 525 500
1X1 355 405 230 530 505
1X1 360 410 235 535 510
Monday
Heavy day
Warm-up
5 minute cardio (any machine)
Arm Circles (1x10 ea. Direction)
Pushups (20)
Arm Rotations (rotator cuff warm-up)
Bench Press WU, WU, See Bench Program
Incline Dumbbell Press 4x6-8 (Heavy)
Rocky Press 3X10
Bentover Dumbbell Flyes 3X8-10
45? Tricep Press 3X8-10
Tricep Dumbbell Press 3X8-10
Pushups 1x100 or however many sets it takes
Tuesday
Heavy day
Warm-up
5 minute cardio (any machine)
Arm Circles (1x10 ea. Direction)
Pushups (20)
Arm Rotations (rotator cuff warm-up)
Bentover Barbell Row WU, WU, 3X8-10
Deadlifts 3x8-10
Chin-ups 3X10 (using Body Weight)
High Row Pull-downs 3X8-10
Standing Dumbbell Curls 3X8-10
Standing Barbell Curls 3X8-10
Machine Preacher Curls 3X8-10
Wednesday
Heavy day
Warm-up
5 minute cardio (any machine)
Squats WU, WU, 5X5
Leg Press 4X8
Lying Leg Curls 4X10
Leg Extensions 4X10
Standing Calf Press 4X15
Incline Situps 4X15
Leg Raises 4X15
Crunches 3X25
Twist crunches 3X25
Cardio 15-20 minutes
Thursday
Light Day
Warm-up
5 minute cardio (any machine)
Arm Circles (1x10 ea. Direction)
Pushups (20)
Arm Rotations (rotator cuff warm-up)
Bench Press WU, WU, See Bench Program
Flat Dumbbell Press 4x12-15 (Light)
Rocky Press 3X12
Bentover Dumbbell Flyes 3X12-15
Close Grip Bench Press 3X12-15
Tricep Rolling Dumbbell Extensions 3X12-15
Pushups 1x100 or how ever many sets it takes
Friday
Light Day
Warm-up
5 minute cardio (any machine)
Arm Circles (1x10 ea. Direction)
Pushups (20)
Arm Rotations (rotator cuff warm-up)
Bentover Barbell Row WU, WU, 3X12-15
Deadlifts 3x15
Chin-ups 3X10 (using Body Weight)
One-arm Dumbbell Row 3X12
Standing Dumbbell Curls 3X12-15
Standing Barbell Curls 3 Sets 10, 15, 30 Reps
Machine Preacher Curls 3X12-15
CARDIO
Recommend doing Cardio
at the end of workouts:
15-20 minutes
Use Saturday and/or Sunday for
cardio workouts also:
Usually will do 5 minute warm up
then do an ab workout then
30 minutes cardio.
How to set a note book up:
Bench Press 115/12 115/12 120/10 120/10 120/10 <-----Weight/Reps
12 12 10 10 8 <-----Actual Reps completed
My Nutrition Program View My Full Nutrition Program
hookandhose has not added any program information.
My Supplement Program View My Full Supplement Program
hookandhose has not added any program information.
My Motivation Program View My Full Motivation Program
hookandhose has not added any program information.
About hookandhose
About Me:
My Favorites:
Cheat Foods
Dunkin Doughnuts "French Cruller" doughnuts
Body Parts
Middle Back
Contest History:
B02 Blue Diamond NFL Bench Press Contest
Oct 31, 2007
Organization: Not Affiliated
Location: Iraq
Level: Amateur Type: Fitness Place: Did Not Placed
Location: Iraq
Level: Amateur Type: Fitness Place: Did Not Placed
Lifting Stats:
Members I Inspire:
Latest Forum Posts
Tue Nov 13 00:05:50 PST 2007
Latest BodyBlog Entries
Where are all the gyms
Posted in Training : Feb 01, 2012 8:52amWe've all seen the commercials, well I'm tired of getting spoken to at Planet Fitness in Southern Maine and Dover NH.
Where are all the reasonably priced gyms in the area?
How can a gym carry over 100 pieces of cardio equipment and only have one leg press machine and not even a squat rack.
Not to mention the dumbells only go to 75 pounds....please help.
Hutch
Visitor Comments
Leave a Comment
relebu67
Thanks I've been on 6 weeks medical restriction so I've not been able to lift anything over 10 lbs but I'm about to come off on Friday and then I'm going to be adding on some muscle and kicking it into high gear.
May 2, 2012 4:31pm