[quote]Spock81 wrote:
HEY where da random kid pictures I came here lookin’ for?!
ALSO dammit will somebody please tell me what HFS stands for? I know all it would take is a little bit of non lazy ass reading for me to figure it out, but I keep seeing it everywhere and I am really curious. High frequency something? Or something?[/quote]
High Frequency Strength.
Random kid picture.
Yes, he is mine.
^^^ AWEEEE That is friggen adorable !! Look at dem cheeks, man.
[quote]Spock81 wrote:
^^^ AWEEEE That is friggen adorable !! Look at dem cheeks, man. [/quote]
Well…
If that’s what it takes to have the T-Vix stop by…
I’ll shameless use my kids pics, lol
Thanks Spock!
Thursday - 01/12/2012
Hypertrophy Phase II - Week 1 Squat Pattern
HFS - High Frequency Strength
Military Press
65 lbs x 8 x 1
65 lbs x 16 x 2
I get a burning pain in the upper right corner of my hernia repair if I push the weight up any higher…
So I’m trying more reps at a lower weight
Squats
135 lbs x 8 x 1
155 lbs x 8 x 1 - edging back up on the weights, hoping to not get more pain.
Bench Press
135 lbs x 8 x 3
Foundation Work
DB Squats - heels on 25 lb plates
120 lbs x 4 x 4, Extended Set 120 lbs x 8, 8 x 1
Structural Work
Bulgarian Split Squats/Single Leg Extensions
Bulgarian Split 8 x 3
Leg Extensions 60 lbs x 8 x 1, 75 lbs x 8 x 2
Leg Press/Body Weight Squats
LP 310 x 8 x 3
SQ 40 x 3
Specialization Arm Work
Rope hammer curl 80 lbs x 8 x 4 (double contraction at peak)
1-arm BARBELL preacher curl 20 lbs x 8 x 4
MECHANICAL DROP SET C (10 SEC. BETWEEN POSITIONS, 90 SEC BETWEEN SETS)
Reverse cable curl 80 lbs x 4 x 8
Wide-grip cable curl 80 lbs x 4 x 8
Close-grip cable curl 80 lbs x 4 x 8
D. Seated incline DB curl 20 lbs x 8 x 4 (low double contraction)
MECHANICAL DROP SET E (10 SEC. BETWEEN POSITONS, 120 SEC BETWEEN SETS) 80 lbs
E1. Rope triceps pushdown, spreading apart at bottom 4 x 12
E2. Rope triceps pushdown, kept together 4 x 12
E3. Overhead rope triceps pushdown 4 x 12
E4. EZ bar reverse grip triceps pushdown 4 x 12
E5. EZ bar triceps pushdown 4 x 12
Ouch…
Friday - 01/13/2012 - Off day, have my kids
Saturday - 01/14/2012
Hockey - League game - won 2-0.
We played the #1 team right now, we’re #3 in the point standings.
I got the team award for the hardest effort in the game.
Sunday - 1/15/2012
Phase 2, Week 1 Lats
Part 1
Kayak Row - 120 lbs x 6 x 3
Pronated Lat Pull Down - 140 lbs x 6 x 3
Supinated Lat Pull Down - 140 lbs x 6 x 3
Seated Row Wide Grip - 140 lbs x 6 x 3
Part 2
Rope Hammer Curl/Rope Tricep Extension
HC - 110 lbs x 6 x 3
TE - 110 lbs x 12 x 3
Preacher Revers Curl/Overhead Tricep Extension
RC - 30 lbs x 6 x 3
TE - 50 lbs x 12 x 3
Standing Cable Curls/Close Grip Pushups
SC - 100 lbs x 6 x 3
PU - 12 x 3
[quote]2busy wrote:
Hope this works…[/quote]
Totally did 
Happy New Year Busy
[quote]nlmain wrote:
[quote]2busy wrote:
Hope this works…[/quote]
Totally did
Happy New Year Busy[/quote]
Thanks Mainy! Hope you and your husband have a great year!
Monday - 1/16/2012
Hypertrophy Phase 2, Week 1, Day 4 - Shoulders
Lunch
Part 1 - HFS
Military Press - 65 lbs x 16 x 3 some pain again in the hernia repair corner 
Squats - 155 lbs x 8 x 1, 175 lbs x 8 x 1, 185 lbs x 8 x 1
Bench Press - 145 lbs x 8 x 3
Evening
Part 2 - Military Press
Regular - 75 lbs x 8 x 4
Extended - 75 lbs x 8,5 - burn pain in hernia repair
Part 3 - Structural Work
Seated DB Press - 20 lbs x 6 x 3
Seated DB Lat Raise - 20 lbs x 10 x 3
Seated DB Front Raise - 20 lbs x 10 x 3
Ouch.
Cable Upright Row - 120 lbs x 6 x 3
Bent Over Lat Raise - 15 lbs x 10 x 3
Dip Machine
330 lbs x 8 x 3
Cybex Ab Crunch
70 lbs x 15 x 3 - this hurt, but I need to do more ab work. Have to focus on building the muscles back
Nice gams!
I think Annie said it best when she said …“THE SUN 'LL COME UP TOMORROW”…
[quote]Demo man wrote:
Nice gams!
I think Annie said it best when she said …“THE SUN 'LL COME UP TOMORROW”…[/quote]
Thanks, Demo Man
Welcome to T-Nation
Tuesday - 01/17/2012
Off day, sort of…
BW Dips @ Lunch 10, 15, 12, 13
Oh and I started PLP 60 dqy Challenge (Pullups, Lunges, Pushups) yesterday.
So today was 2 of each.
Wednesday - 01/18/2012
PLP 3…
Dips at lunch - 18 in one set
1 hour of hockey - 0 goals, 2 assists
I was just a half step or a fraction of a second off on a goal several times.
Thursday - 01/19/2012
Lunch
Part 1 - HFS
Military Press - 65 lbs x 16 x 3 - pain only on the couple of reps on sets 2 and 3
Squats - 185 lbs x 8 x 3
Bench Press - 145 lbs x 8 x 3
Evening
Part 2 - Foundation
Deadlift - 185 lbs x 8 x 4, Extended Set 185 lbs x 8, 4, 2
Part 3 - Structural
Romanian Dead Lift/Back Extension
RDL 100 lbs x 8 x 3
BE 8, 8, 8
Clean High Pull/Barbell Shrugs
CHP 105 lbs x 8 x 3
Shrugs 105 lbs 13, 8, 3, 6 - grip is my limiting factor as usual. Waited 30 seconds and did 6 more after the 3 set.
YO MAN! How’s things? Hope it’s picked up for you a bit since all the drama stuff with your ex went down 
I know alll too well about that. Baby daddy drama was my entire life for 3 years straight, Lol.
K BYE!
[quote]Spock81 wrote:
YO MAN! How’s things? Hope it’s picked up for you a bit since all the drama stuff with your ex went down
I know alll too well about that. Baby daddy drama was my entire life for 3 years straight, Lol.
K BYE![/quote]
Thanks for stopping in, Spock!
Friday - 01/20/2012
All exercises are in weight x reps x sets unless otherwise noted
Day 1 Week 1 Bench Pattern
Part 1 - HFS
Military Press - 75 lbs x 8 x 4 - burn pain in the hernia repair on the last 2 reps of 1 and last set
Squats - 195 lbs x 8 x 4
Bench Press - 155 lbs x 8 x 4
Part 2 - Foundation
Close-grip Bench - 115 lbs x 8 x 4, Extended Set 115 lbs x 8, 4
Part 3 - Structural
Decline Bench Press - 135 lbs x 8 x 4
Decline DB Flies - 20 lbs x 10 x 4
Incline DB Bench Press - 2x50 lbs x 8 x 4
INcline DB Flies - 20 lbs x 10 x 4
Cybex Ab Crunch 70 lbs x 20 x 5
