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Old 03-12-2012, 04:56 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
Posts: 5,164
Default Mar. 5

Day 38

Upper Power Deload Week 1 60%

BB Rows:
155X5
155X5
155X5
155X5
155X5

Bench:
155X5
155X5
155X5
155X5
155X5

Pull-ups:
20X6
20X6
20X6

Dips:
45X6
45X6
45X6

Rack Chins:
45X10
45X10
45X10

Military:
90X10
90X10
90X10

BB Curls:
75X10
75X10
75X10

Skull Crushers:
75X10
75X10
75X10

Mar. 6

Day 39

Lower Power Deload 60%

Squats:
195X5
195X5
195X5
195X5
195X5

Deadlifts:
255X10
255X10
255X10
255X6
255X6

Standing Calf Raises:
215X10
215X10
215X10

Hack Squats:
230X6
230X6
230X6

Seated Calf Raises:
135X10
135X10
135X10

Lying Leg Curls:
90X10
90X10
90X10

Leg Ext:
180X10
180X10
180X10

Mar. 7

Day 40

Core & 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:
12X1 min
12X1 min
12X1 min

Squats:
BWX1 min
BWX1 min
BWX1 min

Mar. 8

Day 41

AM Workout: Chest & Shoulders Hypertrophy

Decline:
135X12
155X12
175X12
185X12

Reverse Machine Flies:
110X12
120X12
130X12
140X12

DB Bench:
60X12
60X12
60X12
60X12

L-Laterals:
20X12
25X12
25X12
25X12

Smith Machine Incline:
90X12
110X12
140X12
140X12

Seated DB Shrugs:
70X12
80X12
80X12
80X12

Cable Flies:
30X12
40X12
50X12
60X12

Shoulder Press:
95X12
95X12
95X12
95X12

PM Workout: Back Hypertrophy

Pull-ups:
BWX10
BWX10
BWX10
BWX10

Widegrip Cable Rows:
120X10
130X10
140X10
150X10

Cable Pullovers:
50X10
70X10
80X10
90X10

Face Pulls:
100X10
110X10
120X10
130X10

CG Pulldowns:
150X10
160X10
170X10
180X10

Mar. 9

Day 42

Legs Hypertrophy

Squats:
185X10
185X10
185X10
185X10

Good Mornings:
135X10
135X10
135X10
135X10

Leg Press Calf Raises:
180X12
200X12
200X12
200X12

Leg Ext:
210X10
210X10
210X10
210X10

Reverse Donkey Calf Raises:
220X50
220X50

Seated Leg Curls:
110X10
120X10
120X10
120X10

Seated Calf Raises:
90X50
90X50

Mar. 10

Day 43

Arms Hypertrophy

Hammer Curls:
25X10
30X10
35X10
40X10
40X10

Skull Crushers:
75X10
85X10
85X10
90X10
90X10

Spider Curls:
50X10
60X10
60X10
60X10
60X10

Reverse Grip Bench:
95X10
115X10
115X10
115X10
115X10

Machine Curls:
70X10
75X10
80X10
85X10
90X10

Reverse Pushdowns:
130X10
150X10
150X10
150X10
150X10

20 mins of moderated intensity cardio on elliptical.

Mar. 11

Day 44

Cardio

20X10 sec sprints on bike followed by 20 mins of moderate intensity cardio.

Joints really needed a break so I'll be deloading for a couple weeks and working my way back up to hopefully so more PRs. Just looking to stay focused; a lot of drama going on in my life right now that's affecting my family, but hopefully we can move past this soon enough.
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