ABCbodybuilding - View Single Post - Renovating the temple of the Holy Spirit
View Single Post
Old 02-08-2009, 07:11 AM
HardCory's Avatar
HardCory HardCory is offline
HardCory is working towards a lean 200
Super Moderator
Join Date: Nov 2008
Location: Reno, NV
Posts: 5,162
Default Feb. 7

V-Bar Pullup 4X12: BW, 10lbs, 20lbs, 25lbs

Widegrip Pulldown: 130lbs (15), 150lbs (8), 170lbs (6), 190lbs (4)

Dumbbell Row: 50lbs (15), 60lbs (8), 70lbs (6), 80lbs (4)

T-Bar Rows: 3 plates (15), 3 plates + 1/4 (8), 4 plates (6), 4 plates + 1/4 (4)

Hyperextension 4X15: 35lbs

Incline Dumbbell Pause presses 3X10

Decline Flys: 15, 12, 10

Decline Bench: 3X10

Incline Bench: 2X30 followed by fascial stretching

Weighted Leg overs 3X20: 3lb ankle weights

Hanging Leg Raises: 3X10 3lb ankle weights

Weighted Crunch: 10lbs 3X10

Cardio: (10) 20 sec sprints on Eliptical

Really going after those pesky areas on my body trying to produce some growth, back workout is awesome, I'm getting weight that I couldn't do before my surgery, God has truly blessed me and I thank Him everyday for that. I know developing these areas might be a long road, but its going to happen because I refuse to quit.
Reply With Quote