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Old 01-06-2009, 02:41 AM
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HardCory HardCory is offline
HardCory is working towards a lean 200
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Join Date: Nov 2008
Location: Reno, NV
Posts: 5,162


Barbell Curls: 90lbs (6), 80lbs (8), 70lbs (10), 60lbs (12)

Preacher Curls: 100lbs (6), 90lbs (8), 80lbs (10), 70lbs (12)

Incline Dumbbell Curls: 35lbs (8), 30lbs (8), 25lbs (10), 20lbs (12)

High-Cable Curls: 50lbs (8), 45lbs (10), 40lbs (12)

Skull Crushers: 85lbs (6), 80lbs (8), 75lbs (10), 70lbs (12)

Weighted behind-the-back dip: 90lbs (6), 80lbs (8), 70lbs (10), 65lbs (12)

Close-grip Bench: 145lbs (6), 140lbs (8), 135lbs (10), 130lbs (12)

Tricep Pushdowns (used the one with the back rest to ensure good form): 100lbs (8), 90lbs (10), 80lbs (12)

Hanging Leg Raises: 3X10 BW

Exercise-Ball Crunch w/ medicine ball throw: 3X10 w/ 12lb ball

Reverse Woodchoppers: 3X10 30lbs DB

During my core training I would normally include a lower back, but today my back was still cooked from this weekend. I tell you my arms were dead, and they were holding on for dear life during the leg raises.
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