[HardCory]

Day 28

Upper Power

BB Rows:
225X5
235X5
240X5
250X5
255X3

Bench:
225X3
235X3
245X3
245X3
245X2

Shoulder-width Pull-ups:
35X6
35X6
35X6

DB Incline:
70X6
75X6
80X6

CG Pulldowns:
210X6
220X6
230X6 PR

Military:
135X6
145X6
150X6

Preacher Curls:
105X6
110X6
115X6

Skull Crushers:
95X6
105X6
115X6 PR

Feb. 28

Day 29

Weight: 201.2

Lower Power

Deadlifts:
375X3

Leg Press:
540X10
630X10
720X6
810X6
810X6

Standing Calf Raises:
355X10
355X7
355X7

Seated Calf Raises:
215X10
215X7
215X6

Seated Leg Curls:
180X6
200X6
220X6 PR

Leg Ext:
210X10
210X10
210X10

After 4 weeks of this program and diet I'm still over 200lbs; feeling leaner and stronger. Couldn't complete deadlifts on this day my partner messed up and put the wrong weight on his side and I didn't notice it until after my set. I had a pinching feeling in my hamstring and didn't want to risk it.

Feb. 29

Day 30

Core and Cardio

Single Leg Posts:
BWX45 sec
BWX45 sec
BWX45 sec

Lumberjacks:
25X1 min
25X1 min
25X1 min

GHR:
BWX20
BWX20
BWX20

MB Straight Leg Crunch:
12X40
12X40
12X40

1 Leg MB Rotation:
12X45 sec
12X45 sec
12X45 sec

Squats:
BWX45 sec
BWX45 sec
BWX45 sec

30 mins of moderate intensity cardio on elliptical.

Mar. 1

Day 31

AM Workout:

Chest and Shoulders Hypertrophy

Bench:
135X12
155X12
165X12
175X12

Cable Front Raises:
20X12
25X12
30X12
30X12

Hammer Strength Incline:
90X12
110X12
120X12
140X12

Hammer Strength Front Military:
90X12
90X12
90X12
90X12

Smith Machine Decline:
140X12
140X12
140X12
140X12

Upright Rows:
90X12
90X12
90X12
90X12

DB Flies:
30X12
35X12
40X12
40X12

Reverse DB Flies:
25X12
25X12
25X12
25X12

Machine Flies:
50X50

PM Workout:

Back Hypertrophy

Pull-ups (Varied grips):
BWX10
BWX10
BWX10
BWX10
BWX10

Deadlifts:
225X10
275X10
315X10
315X10
315X10

Shrugs:
225X12
225X12
225X12
225X12
225X12

Cable Rows:
110X10
130X10
150X10
160X10
170X10

Lat Pulldowns:
150X10
160X10
160X10
160X10
100X36

Mar. 2

Legs Hypertrophy

Squats:
135X10
185X10
185X10
185X10

Standing Leg Curls:
50X10
50X10
50X10
60X10
70X10

Standing Calf Raises:
215X12
215X12
215X12
215X12
215X12

Adductors:
160X10
170X10
180X10
190X10
200X10

Abductors:
130X10
140X10
150X10
160X10
170X10

Leg Ext:
210X10
210X10
210X10
210X10
150X20

Reverse Donkey Calf Raises:
220X50
240X50

Lying Leg Curls:
150X10
150X10
150X10
150X10
100X20

Seated Calf Raises:
90X50
90X50

Was able to squat without any discomfort in my quad, so I'm hoping that I can gradually work my way back up to the weight I was at.

Mar. 3

Day 33

Arms Hypertrophy & Cardio

V-Grip Pushdowns:
110X12
130X12
150X12
150X12
150X12

Preacher Curls:
75X12
85X12
85X12
90X12
90X12

Decline Skull Crushers:
95X12
95X12
95X10
95X10
95X10

Concentration Curls:
30X12
35X12
35X12
40X10
40X10

Cable Kickbacks:
50X12
50X12
55X10
55X10
55X10

High Pulley Cable Curls:
40X12
50X12
55X12
60X10
65X10

Biked 6 miles in 20 mins on level 10 resistance.

Mar. 4

Day 34

Core & Cardio

MB V-ups:
10X30
10X30
10X30

Planks (front and sides):
BWX90 sec
BWX90 sec
BWX90 sec

MB Woodchoppers:
12X1 min
12X1 min
12X1 min

1 Leg RDL:
16X45 sec
16X45 sec
16X45 sec

Seated Rotation:
12X40
12X40
12X40

Squats:
BWX1 min
BWX1 min
BWX1 min

30 mins of moderate intensity cardio on bike.

Planks are brutal; not a big fan of them.