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Old 09-01-2004, 06:25 PM
J-MAC631 J-MAC631 is offline
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Default Hardcore training journal

[img]/forum/images/graemlins/mad.gif[/img] this is a hardcore training journal im going to start up. About a 9 month journal about to be made here!
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Old 09-01-2004, 06:27 PM
J-MAC631 J-MAC631 is offline
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Month one will consist of getting back into the swing of things. Supplementation of protein,creatine,zma,hmb,test boosters, 1-test stacked with 4-ad, multi vitamin, and a good diet!
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Old 09-01-2004, 06:30 PM
J-MAC631 J-MAC631 is offline
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Week one!!!

Monday: Chest/Shoulders/Triceps

Chest
Incline Bench Presses: 2 Sets X 8 Reps
Dumbbell Presses: 2 Sets X 8 Reps
Incline Flyes: 2 Sets X 8 Reps
Flat Bench Presses: 2 Sets X 8 Reps
Cable Crossovers: 2 Sets X 15 Reps

Delts
Machine Rear Laterals: 3 Sets X 10 Reps
Side Laterals: 3 Sets X 10 Reps
Machine Laterals: 3 Sets X 10 Reps
Seated Presses: 2 Sets X 6 Reps

Triceps
Overhead Tricep Extensions: 3 Sets X 12 Reps
Lying Tricep Extensions: 3 Sets X 12 Reps

Abs
Ab Crunches: 3 Sets X 15 Reps

Tuesday: Legs/Calves

Legs
Squats: 4 Sets X 6-15 Reps
Lying Leg Curls: 4 Sets X 15 Reps
Sissy Squats: 4 Sets X 15 Reps
Stiff Leg Deadlifts: 4 Sets X 15 Reps

Calves
Standing Calf Machine: 4 Sets X 15 Reps
Seated Calf Raises: 4 Sets X 15 Reps

Abs
Reverse Ab Crunches: 3 Sets X 15 Reps
Wednesday: OFF
Thursday: Back/Biceps

Back
Barbell Rows: 3 Sets X 6-8 Reps
Dumbbell Rows: 3 Sets X 8 Reps
Seated Cable Rows: 3 Sets X 10 Reps
Chins: 3 Sets To Failure
Deadlifts: 2 Sets X 6-8 Reps
Shrugs: 4 Sets X 15 Reps

Biceps
Preacher Curls: 3 Sets X 8 Reps
Seated Dumbbell Curls: 3 Sets X 8 Reps

Abs:
Ab Rope Crunches: 3 Sets X 15 Reps
Friday: OFF
Saturday: OFF
Sunday: REPEAT

courtesy of animalpak.com
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