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#81
03-18-2009, 01:53 AM
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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
03-18-2009, 11:43 PM
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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
03-19-2009, 02:23 PM
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__________________
 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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#84
03-19-2009, 11:37 PM
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#85
03-19-2009, 11:42 PM
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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
03-21-2009, 04:40 AM
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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
03-22-2009, 03:35 AM
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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
03-23-2009, 04:14 AM
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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
03-23-2009, 02:05 PM
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Quote:
__________________
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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#90
03-23-2009, 10:14 PM
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