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Old 02-27-2012, 06:04 PM
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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
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Default Feb. 23

Day 24

AM Workout: Chest & Shoulders Hypertrophy

Incline DB:
50X12
55X12
60X12
65X12
65X12

Hammer Strength Bench:
90X12
110X12
120X12
130X12
140X12

Machine Flies:
110X12
110X12
120X12
120X12
130X12

Reverse Machine Flies:
110X12
110X12
120X12
120X12
130X12

Low Pulley Cable Crossovers:
40X12
45X12
50X12
50X12
55X12

Cable Laterals:
20X12
20X12
25X12
25X12
30X12

Arnold Press:
40X12
40X12
40X12
40X12
40X12

PM Workout: Back Hypertrophy

Widegrip Pull-ups:
BWX10
BWX10
BWX10
BWX10
BWX10

Assisted T-Bar Rows:
45X10
70X10
90X10
100X10
110X10

Rack Chins:
45X10
45X10
45X10
45X10
45X10

Lat Pulldowns:
150X10
160X10
170X10
100X35
100X32

I'll be trying something new to see if I can get any growth in my lats from it. Since they're made up of a little more than 50% slow twitch I'm going to hit them every week at a weight I can get between 25-50 reps.

Feb. 24

Day 25

Legs Hypertrophy

Standing Leg Curls:
30X12
40X12
50X12
60X12
60X12

Occluded Leg Ext:
105X12
105X12
105X12
105X12
105X12

Seated Leg Curls:
120X12
120X12
120X12
120X12
120X21

Standing Calf Raises:
235X12
235X12
235X12
235X12
235X12

Seated Calf Raises:
90X50
100X50

I attempted squats, but there's was still a little discomfort in my quad so I opted out of attempting to go heavier. We'll see what happens in the coming weeks hopefully it will feel better.

Feb. 25

Day 26

Arms Hypertrophy

Reverse Pushdowns:
110X12
120X12
130X12
140X12
150X12

Lying Reverse Cable Curls:
90X12
110X12
120X12
130X12
140X12

BTB Dips:
90X12
140X12
140X12
140X12
140X12

Preacher DB Curls:
30X12
35X12
40X12
40X12
40X12

Incline Skull Crushers:
75X12
75X12
80X12
85X12
90X12

Hammer Curls:
30X12
30X12
30X12
30X12
30X12

Feb. 26

Day 27

Core & Cardio

MB V-Ups:
10X25
10X25
10X25

Planks (Front & Sides):
3X1 min
3X1 min
3X1 min

Woodchoppers:
12X1 min
12X1 min
12X1 min

1 Leg RDL:
10X45 sec
10X45 sec
10X45 sec

Seated Rotators:
12X35
12X35
12X35

Squats:
BWX45 sec
BWX45 sec
BWX45 sec

30 mins of moderated intensity cardio on stationary bike.
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-Colossians 3:23

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