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Old 05-21-2012, 01:33 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: 5,156
Default Week 3

May 16

Cardio: 10X10 sec sprints on stationary bike followed by 10 mins of moderate intensity cardio on treadmill

Wasn't feeling good on Wednesday; daughter brought home a cold from school and being calorie deficient made me more susceptible to catching it. I remember Layne Norton saying something to the effect that anyone can have a good workout when they feel good, but champions have good workouts when they don't feel good.

May 17


Back & Shoulders

T-Bar Rows:
135X10
180X10
205X10
225X10

L-Laterals:
25X10
35X10
35X10
35X10

DB Shoulder Press:
40X10
50X10
50X10
50X10

Incline Reverse Flies:
25X10
35X10
35X10
35X10

Chin-ups:
25X10
25X10
25X10
25X10

Lat Pulldowns:
160X10
160X10
160X10
160X10

DB Shrugs:
80X10
80X10
85X10
85X10

Hanging Leg Raises:
BWX10
BWX10
BWX10

Standing Oblique Crunches:
45X10
45X10
45X10

Cable Crunches:
120X10
120X10
120X10

May 18

Legs

Front Squats:
135X10
155X10
165X10
175X10

SLDL:
225X10
245X10
255X10
265X10

Sissy Squats:
50X10
50X10
55X10
55X10

Seated Leg Curls:
120X10
140X10
160X10
160X10

Donkey Calf Raises:
300X12
300X12
300X12
300X12

Seated Calf Raises:
135X12
135X12
135X12
135X12

Reverse Donkey Calf Raises:
220X50
220X50

Been awhile since I've attempted front squats; I've always had issues holding the weight. Definitely during my next bulk these will be implemented a lot more then they had in the past.

May 19

Chest & Arms

DB Bench:
50X10
60X10
70X10
80X10

Dips:
25X10
35X10
45X10
45X10

DB Flies:
30X10
35X10
40X10
45X10

Machine Curls:
70X10
80X10
85X10
90X10

Cable Kickbacks:
45X10
50X10
55X10
60X10

Skull Crushers:
75X10
85X10
95X10
95X10

Concentration Curls:
30X10
35X10
35X10
35X10

Hanging Leg Raises:
BWX12
BWX12
BWX12

Frog Crunches:
BWX12
BWX12
BWX12

Cable Woodchoppers:
70X12
70X12
70X12

May 20

Cardio: 5X30 sec pushing the car with my wife and kids in it.

Good third week my average weight this week is 193.4 done a little over a pound from last week. Getting to the point of the cut where I'm beginning to notice a change in my body (i.e., abdominal and veins). Nonetheless that pushes me to work even harder to see exactly what I'm capable of. I'll post some pics of my progress after the halfway mark.
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-Colossians 3:23

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