ABCbodybuilding - View Single Post - Renovating the temple of the Holy Spirit
View Single Post
  #951  
Old 02-11-2012, 04:27 PM
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. 9

Day 10

AM Workout: Shoulders Hypertrophy

Shoulder Press:
95X12
95X12
95X12
100X12
105X12

Reverse Machine Flies:
100X12
110X12
110X12
120X12
120X12

DB Front Raises:
20X12
25X12
25X12
25X12
30X12

Smith Machine Upright Rows:
50X12
60X12
70X12
70X12
70X12

Behind-the-Back BB Shrugs:
225X12
225X12
225X12
225X12
225X12

Seated MB Rotation:
11X20
11X20
11X20

Jackknives:
BWX20
BWX20
BWX20

Machine Crunches:
20X20
20X20
20X20

PM Workout: Back Hypertrophy

Pull-ups:
BWX12
BWX10
BWX8
BWX10
BWX10

Machine Rows:
100X12
100X12
100X12
120X10
130X8 followed by 4 drops

Hammer Strength Iso Pull-down:
140X12
180X10
180X10
180X10
180X10

DB Pullovers:
25X12
25X12
30X10
30X10
35X10

Feb. 10

Day 11

Chest Hypertrophy

DB Bench:
50X10
55X10
60X10
60X10
60X10

Hammer Strength ISO Incline:
140X10
140X10
140X10
140X10
140X10

Decline:
135X10
145X10
155X10
165X10
165X10

DB Flies:
30X12
35x10
35X10
35X10
35X10

End of this week has been a little crazy so getting on here to post has been a little difficult I'll update the situation soon.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men"
-Colossians 3:23

24-17 ABC Fight Corner
Workout Journal
http://www.twitter.com/CoryFever
Reply With Quote