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Old 02-16-2012, 02:50 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: 5,164
Default 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

Feb. 11

Day 12

Arms Hypertrophy

Decline Skull Crushers:
75X12
85X12
90X12
90X12

EZ Bar Curls:
75X12
75X12
75X12
75X12

Reverse Pushdowns:
110X12
120X12
130X12
140X12

Hammer Preacher Curls:
30X12
35X12
35X12
40X12

Behind-the-back Dips:
45X12
90X12
90X12
135X12

Concentration Curls:
35X12
40X9
30X10
30X8

Decline Sit-ups:
45X10
45X10
45X10

Walking Rotators:
45X10
45X10
45X10

Hanging Leg Raises:
BWX10
BWX10
BWX10

Feb. 12

Day 13

Cardio

12 min occluded on stationary bike, followed by 30 mins of moderate intensity

Feb. 13

Day 14

Upper Power

Pendlay Rows:
205X5
205X5
205X5
210X5
210X5

DB Bench:
70X5
80X5
80X5
85X5
85X5

Shoulder-width Pull-ups:
25X6
25X6
25X6

Incline Bench:
155X6
165X6
185X6

CG Pulldowns:
200X6
210X6
210X6

Shoulder Press:
115X6
135X6
135X6

CG Bench:
155X6
165X6
175X6

Preacher Curls:
95X6
95X6
105X6

Feb. 14

Day 15

Took the day off; quad is still bugging me a little would rather play it say.

Feb. 15

Core workout, followed by 20 mins moderate intensity cardio on stationary bike.

Been a crazy week; my wife and kids have returned to me which is a good thing; the circumstances that brought them back have made it bitter sweet. My family was struck by a major blow, but I have faith that we will overcome and be stronger than we previously were. Besides that training has been going well; going to take another week off a leg training in hopes that by next week my quad is ready to go.
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"Whatever you do, work at it with all your heart, as working for the Lord, not for men"
-Colossians 3:23

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