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  #81  
Old 03-18-2009, 01:53 AM
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Default Mar. 17

Seated Overhead Tricep DB Extensions: 70X6, 80X6, 85X6

Overhead Cable Extension (3 negatives @ the end of ea. set): 130X6, 140X6, 150X6

Reverse Grip Pushdowns: 130X6, 150X6, 165X6

DB Kickbacks: 20X6, 25X6, 30X6

EZ Bar Curls: 85X6, 95X6, 105X6

Incline DB Curls (3 negatives @ the end of ea. set): 30X6, 35X6, 40X6

Preacher Curls: 75X6, 85X6, 100X6

Hammer Curls: 30X6, 35X6, 45X6

Reverse BB Wrist Curls 3XFailure: 80, 80, 90

Crossover Oblique Crunches: 3X50

Feet up Crunches: 3X50

Swiss Ball Crunches: 3X50

Switched up the routine today to shock the arms a bit, it allowed me to go heavier than I normally would, arms felt great afterwardl.
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  #82  
Old 03-18-2009, 11:43 PM
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Default Mar. 18

Squat: 225X15, 235X12, 250X9, 255X7, 250X7, 235X9

Leg Press: 12PX7, 14PX7, 10PX9

Hack Squat: 6PX9, 6PX9, 4PX11

SLDL: 245X7, 245X7, 225X7

Lying Leg Curls: 130X9, 140X9, 120X11

Calves: http://www.abcbodybuilding.com/8%20w...calves%201.pdf Week 3

Legs were drained after today, on the SLDL didn't go too heavy, was really focusing on the stretch, all in all I'll probably be feeling it tomorrow.
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  #83  
Old 03-19-2009, 02:23 PM
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Squat: 225X15, 235X12, 250X9, 255X7, 250X7, 235X9

Leg Press: 12PX7, 14PX7, 10PX9

Hack Squat: 6PX9, 6PX9, 4PX11

SLDL: 245X7, 245X7, 225X7

Lying Leg Curls: 130X9, 140X9, 120X11

Calves: http://www.abcbodybuilding.com/8%20w...calves%201.pdf Week 3

Legs were drained after today, on the SLDL didn't go too heavy, was really focusing on the stretch, all in all I'll probably be feeling it tomorrow.
that's some crazy leg volume, great work!
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  #84  
Old 03-19-2009, 11:37 PM
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that's some crazy leg volume, great work!
Thanks, the volume of this one wasn't as great as some of the others, but I'm definitely experiencing DOMS today.
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  #85  
Old 03-19-2009, 11:42 PM
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Default Mar. 19

Bench: 135X3, 155X3, 185X3, 195X3, 205X1, 215X1, 225X1, 235X1, 245X1 PR

DB Flys: 30X15, 35X12, 40X10, 45X8, 50X6

Smith Machine Incline (2 sets @ 3 angles): 2P +1/4sX8, 4PX6, 2P +1/4sX8, 4PX6, 2P +1/4sX8, 4PX6

Decline Bench: 185X6X3

Crossover Oblique Crunches: 3X50

Feet up Crunches: 3X50

Swiss Ball Crunches: 3X50

Testing the waters on bench today, I haven't maxed out since I was around 19, 245 came up really easily I didn't go any further because I didn't have a spotter, but it felt good to put up that weight after the surgeries. Great chest workout overall, looking forward to shoulders tomorrow.
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  #86  
Old 03-21-2009, 04:40 AM
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Default Mar. 20

Up and Down Shrugs: 25-95, 25-85, 25-85
(Basically how this works I did 25X25, 35X20, 45X15, 55X10, and so on in 10 lb increments until I failed @ 2 reps, then I descended back down through each weight taking it to failure)

DB Press: 50X8, 55X8, 60X8, 65X6

ss w/

DB Upright Rows: 35X12, 35X12, 40X10, 40X10

Push Presses: 115X7, 115X7, 115X6

DB Circles: 10XFailureX3

ss w/

L-Laterals: 25XFailure, 20XFailure, 20XFailure

Machine Press: 100X12, 80X12 (dbl neg), 60X12 (dbl neg)

1-Arm Cross Cable Laterals w/ Kneeling Lateral Raises w/ Front Raises:
20XFailure, 15XFailure

20 mins of HIIT on treadmill

Woke up feeling extremely tired today, I managed to get through the workout, definitely drained after the up and down shrugs, always painful, but effective.
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  #87  
Old 03-22-2009, 03:35 AM
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Default Mar. 21

Deadlift: 315X1, 335X1, 355X1, 385X1 PR

Rack Deadlifts: 315X10X3

Smith Machine Single Arm Rows: 25'sX10, 30'sX10, 35'sX8, 40'sX6

Pullups: BWX10X4

Reverse Grip Pulldowns: 110X12, 120X10, 130X8, 140X6

Decline BB Pullovers: 50X12, 60X10, 70X8

Crossover Oblique Crunches: 3X50

Feet up Crunches: 3X50

Swiss Ball Crunches: 3X50

10X 20sec sprints on Stair climber

I didn't go all out on deads today because my legs were still drained from training them later in the week, I'll be back to my usual routine next week that will allow me to attack every bodypart to its fullest. I hit a PR for DL, but it went up relatively easily, I wasn't going to max out today because of my legs, and I've been really worn out this week, but I'll probably make time to see where I'm at in the month of April.

Last edited by HardCory; 03-22-2009 at 04:12 AM.
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  #88  
Old 03-23-2009, 04:14 AM
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Default Mar. 22

What a day.. No time for cardio, had to take my daughter to urgent care this morning. Get outside and it was snowing which was crazy because Friday it was 70 degree outside, the weather in Reno is crazy. Spent the rest of my day writing a paper, I tell you nothing worse than writing about something you have absolutely no interest in.
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  #89  
Old 03-23-2009, 02:05 PM
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had to take my daughter to urgent care this morning.
everything all right?
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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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  #90  
Old 03-23-2009, 10:14 PM
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everything all right?
She has croup, and a little bit of something else. She hasn't been feeling too well, but we're doing our best to get fluids in her, she should be good to go in a couple days.
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