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  #21  
Old 01-22-2009, 02:25 AM
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HardCory HardCory is offline
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Default Jan. 21

Squats: 185lbs (15), 225lbs (10), 245lbs (10), 255lbs (8), 275lbs (3)

Leg Press: 8 Plates (15), 10 plates (10), 10 plates (10), 12 plates (8), 14 plates (6)

Hack Squats: 4 Plates 5X12

Romanian Deadlifts: 245lbs (6), 255lbs (6), 265lbs (6)

Leg Extensions 5X12: 150lbs, 165lbs, 180lbs, 195lbs, 210lbs

Leg Curls 5X12: 130lbs, 140lbs, 140lbs, 130lbs, 130lbs

My hip didn't bug me at all today, great workout overall, walking around pumped all day after I completed it. I can't quit and I won't quit with the help of God.
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  #22  
Old 01-23-2009, 01:40 AM
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Default Jan. 22

Non Peak Flys: 25lbs (15), 30lbs (12), 35lbs (10)

Forced Dips 4XFailure w/ 3 forced reps: 25lbs, 10lbs, 10lbs, 10lbs

Smith Machine Bench Press: 2 Plates + 1/4 (6), 2 plates + 35's (6), 4 plates (4)

Incline Press: 135lbs (12), 145lbs (10), 155lbs (8)

Good Mornings: 110lbs 3X10

Hanging Leg Raises: 3X10 BW

Exercise-Ball Crunch w/ medicine ball throw: 3X10 w/ 12lb ball

Reverse Woodchoppers: 3X10 40lb DB

Donkey Calf Raises: 200lbs (30), 220lbs (23), 220lbs (21), 220lbs (24), 240lbs (16)

Standing Calf Raises: 155lbs (18), 155lbs (15), 135lbs (16), 115lbs (17), 95lbs (18)

Leg Press Calf Raises: 6 plates (20), 4 plates (25), 4 plates (20), 2 plates (30), 2 plates (25)

Standing One-Legged Calf Raises: 20lbs (15), 10lbs (15), BW (15)

Chest got a great workout today, the strength is definitely coming back, I have a long way to go to get back to what I use to throw up, but I'm moving in a positive direction. My calves were drained by time I got done, Arnold used this one. On a side note I have an extreme case of DOMS in my thighs and glutes today, but that's what this is all about. Mentally I'm feeling stronger than ever ready to take my body to the next level.
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  #23  
Old 01-24-2009, 12:30 AM
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Default Jan. 23

Push Presses: 105lbs (9), 110lbs (9), 115lbs (9), 125lbs (9), 135lbs (6)

supersetted w/

Dumbbell Front Raises: 15lbs 5X8

Cable Laterals 4X12: 20lbs, 25lbs, 30lbs, 25lbs

Dumbbell Shurgs 5X10 w/ 30 sec holds: 75lbs, 80lbs, 80lbs, 70lbs, 70lbs

Behind the back wrist curls: 100lbs (12), (10), 90lbs (12), (10), 80lbs (12), (10)

supersetted w/

Heavy Dumbbell Holds 30 sec ea set of wt: 85lbs/75lbs, 85lbs/75lbs, 75lbs/65lbs, 75lbs/65lbs, 65lbs/55lbs, 65lbs/55lbs

Reverse EZ Bar Wrist Curls: Triple drop 55lbs/45lbs/35lbs/25lbs

Wasn't feeling good this morning, really tired during my workout especially the should portion. Besides that I'm getting stronger and feeling good, becoming the leanest I've ever been, which is due to the fact that I've dedicated 3 days a week to cardio whether I like it or not. Which reminds me I must go get that done tonight, I recorded the 2nd part of the BJ Penn/ GSP promo so that should get me through it.
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  #24  
Old 01-24-2009, 03:25 AM
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Default Cardio

5 min warmup

30 min of 60-70% MHR on stationary bike

5 min cooldown

Great session, really pushed myself, soon I'll have more cuts than a bus full of Emo kids.
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  #25  
Old 01-25-2009, 04:26 AM
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Default Jan. 24

Wide Grip Pull-ups: 5X Failure

T-Bar Rows: 2 plates (15), 2 plates + 1/4 (15), 3 plates (13), 3 plates + 1/4 (12), 4 plates (10)

Bent Over Rows: 95lbs (15), 105lbs (15), 115lbs (15), 125lbs (12), 135lbs (11)

Chin-ups: 5X Failure

Deadlifts: 225lbs (10), 275lbs (10), 325lbs (5)

Hanging Leg Raises: 3X10 BW

Exercise-Ball Crunch w/ medicine ball throw: 3X10 w/ 12lb ball

Reverse Woodchoppers: 3X10 40lb DB

20 Min of HIIT on Eliptical

Gotta say today this was the best back workout I've ever had. This is definitely an area that I've been working hard to develop, this as well as my chest. Everything is coming along greatly, one more week to blast out this month, and I will finish it strong, I want this with a passion. I figure the only person that can beat me now is myself and I have faith in God that He won't let that happen. Next month I'll be experimenting with fascia stretching, been reading a lot about this, and I wish I would had found this sooner. Pain has never bothered me so I'm ready to see what kind of results I can get in the month of February.
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  #26  
Old 01-26-2009, 01:34 AM
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Default Jan. 25

Today I was baptised, it felt great, something that I've wanted to do since I was saved back in '07. Been a busy day, but was able to get some cardio busted out.

5 min warmup

20 HIIT on stationary bike

5 min cool down
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  #27  
Old 01-26-2009, 03:39 PM
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Default

Quote:
Originally Posted by HardCory View Post
Today I was baptised, it felt great, something that I've wanted to do since I was saved back in '07.
Congratulations!
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #28  
Old 01-27-2009, 02:05 AM
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Default Jan. 26

Bad day today, didn't make the gym, nor was I able to get to work. Came down with something over the weekend, been in bed all day. My immune system has been weak lately, and it's taking it's toll on me. Add to this the school semester started today so it's time to find out how much work I have in front of me. On a good note tomorrow is leg day, an easy way to put all this behind me.
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  #29  
Old 01-28-2009, 02:03 AM
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Default Jan. 27

Well, not much to say about today, I went to the gym got through 3 sets of squats and left. Still feeling miserable, and weak on top of that, I ended up parking my car at work and attempting to catch some z's before my shift. I was able to catch a cat nap this afternoon, and plan to hit the hay early tonight, as well as take the day off from the gym tomorrow, and start strong on Thursday. It's all about the Vitamin C right now.
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  #30  
Old 01-29-2009, 12:29 AM
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Default Jan. 28

After taking the day off sleeping in, I feel significantly better, and I'm ready to hit up the weights tomorrow morning. You never realize how much you take working out for granite until you're sick or hurt. Time to finish the month of January off strong, see if I had any gains this weekend.
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