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  #951  
Old 02-11-2012, 04:27 PM
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Default Feb. 9

Day 10

AM Workout: Shoulders Hypertrophy

Shoulder Press:
95X12
95X12
95X12
100X12
105X12

Reverse Machine Flies:
100X12
110X12
110X12
120X12
120X12

DB Front Raises:
20X12
25X12
25X12
25X12
30X12

Smith Machine Upright Rows:
50X12
60X12
70X12
70X12
70X12

Behind-the-Back BB Shrugs:
225X12
225X12
225X12
225X12
225X12

Seated MB Rotation:
11X20
11X20
11X20

Jackknives:
BWX20
BWX20
BWX20

Machine Crunches:
20X20
20X20
20X20

PM Workout: Back Hypertrophy

Pull-ups:
BWX12
BWX10
BWX8
BWX10
BWX10

Machine Rows:
100X12
100X12
100X12
120X10
130X8 followed by 4 drops

Hammer Strength Iso Pull-down:
140X12
180X10
180X10
180X10
180X10

DB Pullovers:
25X12
25X12
30X10
30X10
35X10

Feb. 10

Day 11

Chest Hypertrophy

DB Bench:
50X10
55X10
60X10
60X10
60X10

Hammer Strength ISO Incline:
140X10
140X10
140X10
140X10
140X10

Decline:
135X10
145X10
155X10
165X10
165X10

DB Flies:
30X12
35x10
35X10
35X10
35X10

End of this week has been a little crazy so getting on here to post has been a little difficult I'll update the situation soon.
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-Colossians 3:23

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  #952  
Old 02-13-2012, 12:49 PM
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Getting work done, love the double session.
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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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  #953  
Old 02-16-2012, 02:50 AM
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Default Feb. 10

Day 11

Chest Hypertrophy

DB Bench:
50X10
55X10
60X10
60X10
60X10

Hammer Strength ISO Incline:
140X10
140X10
140X10
140X10
140X10

Decline:
135X10
145X10
155X10
165X10
165X10

DB Flies:
30X12
35X10
35X10
35X10
35X10

Feb. 11

Day 12

Arms Hypertrophy

Decline Skull Crushers:
75X12
85X12
90X12
90X12

EZ Bar Curls:
75X12
75X12
75X12
75X12

Reverse Pushdowns:
110X12
120X12
130X12
140X12

Hammer Preacher Curls:
30X12
35X12
35X12
40X12

Behind-the-back Dips:
45X12
90X12
90X12
135X12

Concentration Curls:
35X12
40X9
30X10
30X8

Decline Sit-ups:
45X10
45X10
45X10

Walking Rotators:
45X10
45X10
45X10

Hanging Leg Raises:
BWX10
BWX10
BWX10

Feb. 12

Day 13

Cardio

12 min occluded on stationary bike, followed by 30 mins of moderate intensity

Feb. 13

Day 14

Upper Power

Pendlay Rows:
205X5
205X5
205X5
210X5
210X5

DB Bench:
70X5
80X5
80X5
85X5
85X5

Shoulder-width Pull-ups:
25X6
25X6
25X6

Incline Bench:
155X6
165X6
185X6

CG Pulldowns:
200X6
210X6
210X6

Shoulder Press:
115X6
135X6
135X6

CG Bench:
155X6
165X6
175X6

Preacher Curls:
95X6
95X6
105X6

Feb. 14

Day 15

Took the day off; quad is still bugging me a little would rather play it say.

Feb. 15

Core workout, followed by 20 mins moderate intensity cardio on stationary bike.

Been a crazy week; my wife and kids have returned to me which is a good thing; the circumstances that brought them back have made it bitter sweet. My family was struck by a major blow, but I have faith that we will overcome and be stronger than we previously were. Besides that training has been going well; going to take another week off a leg training in hopes that by next week my quad is ready to go.
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-Colossians 3:23

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  #954  
Old 02-17-2012, 02:17 AM
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Default Feb. 16

Day 17

Back & Shoulders Hypertrophy

Deadlift:
135X12
225X12
315X12
315X12
315X12

DB Front Raises:
15X12
20x12
25X12
30X12
30X12

CG Cable Rows:
120X12
130X12
140X12
150X12
160X12

Reverse Machine Flies:
110X12
120X12
130X12
130X12
130X12

DB Pullovers:
30X12
30X12
35X12
35X12
35X12

DB Upright Rows:
30X12
30X12
35X12
35X12
35X12

Lat Pulldowns:
150X12
150X12
150X12
150X12
150X12

Machine Press:
90X12
100X12
110X12
110X12
120X12

Good overall workout this morning; energy felt good.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men"
-Colossians 3:23

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  #955  
Old 02-20-2012, 03:41 AM
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Default Feb. 17

Day 18

Chest Hypertrophy

Bench:
135X12
145X12
155X12
165X12
175X12

Dips:
BWX12
10X12
15X12
20X12
25X12

Smith Machine Decline:
90X12
110X12
120X12
130X12
140X12

Incline Cable Flies:
30X12
35X12
35X12
30X12
30X12

Walking Rotators:
45X10
45X10
45X10

Hanging Leg Raises:
BWX10
BWX10
BWX10

Serratus Crunches:
50X10
50X10
50X10

Feb. 18

Day 19

Arms Hypertrophy

Rope Pushdowns:
50X12
60X12
70X12
80X12
90X12

Machine Curls:
45X12
70X12
70X12
75X12
80X12

Tricep Pushdowns:
110X12
120X12
140X12
150X12
155X12

Seated Hammer Curls:
30X12
30X12
30X12
30X12
30X12

Skull Crushers:
75X12
85X12
85X12
75X12
75X12

Reverse Cable Curls:
100X12
100X12
100X12
100X12
100X12

Cable Wrist Curls:
100X25
100X25
100X25
100X25
100X25

Feb. 19

Day 20

Core & Cardio

MB V-Ups:
10X20
10X20
10X20

Planks (all three positions):
3X1 min
3X1 min
3X1 min

Woodchoppers:
10X45 sec
10X45 sec
10X45 sec

1 Legged RDL:
BWX45 sec
BWX45 sec
BWX45 sec

Seated Rotators:
10X30
10X30
10X30

Squats:
BWX45 sec
BWX45 sec
BWX45 sec

30 mins of moderate intensity cardio on elliptical.

I've decided that my core workouts are going to become more important. Mike Z. designed these for me a while back I'll be doing them twice a week again. More than anything doing them for injury prevention; any cosmetic results that become of it is an added bonus.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men"
-Colossians 3:23

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  #956  
Old 02-20-2012, 09:43 PM
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Default

I love the volume and frequency you are getting in training.
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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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  #957  
Old 02-21-2012, 01:01 AM
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Default Feb. 20

Day 21

Upper Power:

BB Rows:
225X5
235X5
245X5
250X5

Bench:
225X3
235X3
245X3
250X3 PR
255X2 PR

Shoulder width Pull-ups:
30X6
30X6
30X6

Incline BB/DB (BB hurt should switched to DB):
185X6
60X10
70X7

CG Pulldowns:
200X6
210X6
220X6 PR

Shoulder Press:
135X6
135X6
145X6

Preacher Curls:
95X6
105X6
110X6

CG Bench:
175X6
185X6
185X6

Quote:
Originally Posted by Commander View Post
I love the volume and frequency you are getting in training.
Thanks; it feels like things are clicking. For the longest time I've felt like I've been faking it in the gym. This latest injury took a lot out of me mentally and physically, but on paper I'm the biggest I've ever been and the strongest I've ever been. In the long run this 12 week challenge will be mentally beneficial to me.
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"Whatever you do, work at it with all your heart, as working for the Lord, not for men"
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  #958  
Old 02-22-2012, 04:10 AM
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Default Feb. 21

Day 22

Lower Power

Deadlifts:
385X3
405X3
415X3
420X3 PR
405X3

Good Mornings:
155X6
165X6
175X6
185X6
185X6

Leg Press:
450X10
540X10
630X10

Seated Leg Curls:
160X6
180X6
200X6

Leg Ext:
285X6
285X6
285X6

Standing Calf Raises:
335X8
335X7
335X6

Seated Calf Raises:
205X8
205X7
205X6

No problems with my quad tonight; hit another PR on deadlifts so altogether a good night.
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"Whatever you do, work at it with all your heart, as working for the Lord, not for men"
-Colossians 3:23

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  #959  
Old 02-23-2012, 01:39 AM
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Default Feb. 22

Day 23

Cardio & Core

Single Leg Posts:
BWX30 sec
BWX30 sec
BWX30 sec

Lumberjacks:
25X1 min
25X1 min
25X1 min

GHR:
BWX15
BWX15
BWX15

Straight leg MB Crunches:
10X40
10X40
10X40

One Leg MB Rotations:
10X30 sec
10X30 sec
10X30 sec

Squats:
BWX45 sec
BWX45 sec
BWX45 sec

30 mins of moderate intensity cardio on treadmill.

Lower back is stiff today, but other than that I feel good.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men"
-Colossians 3:23

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  #960  
Old 02-27-2012, 06:04 PM
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Default Feb. 23

Day 24

AM Workout: Chest & Shoulders Hypertrophy

Incline DB:
50X12
55X12
60X12
65X12
65X12

Hammer Strength Bench:
90X12
110X12
120X12
130X12
140X12

Machine Flies:
110X12
110X12
120X12
120X12
130X12

Reverse Machine Flies:
110X12
110X12
120X12
120X12
130X12

Low Pulley Cable Crossovers:
40X12
45X12
50X12
50X12
55X12

Cable Laterals:
20X12
20X12
25X12
25X12
30X12

Arnold Press:
40X12
40X12
40X12
40X12
40X12

PM Workout: Back Hypertrophy

Widegrip Pull-ups:
BWX10
BWX10
BWX10
BWX10
BWX10

Assisted T-Bar Rows:
45X10
70X10
90X10
100X10
110X10

Rack Chins:
45X10
45X10
45X10
45X10
45X10

Lat Pulldowns:
150X10
160X10
170X10
100X35
100X32

I'll be trying something new to see if I can get any growth in my lats from it. Since they're made up of a little more than 50% slow twitch I'm going to hit them every week at a weight I can get between 25-50 reps.

Feb. 24

Day 25

Legs Hypertrophy

Standing Leg Curls:
30X12
40X12
50X12
60X12
60X12

Occluded Leg Ext:
105X12
105X12
105X12
105X12
105X12

Seated Leg Curls:
120X12
120X12
120X12
120X12
120X21

Standing Calf Raises:
235X12
235X12
235X12
235X12
235X12

Seated Calf Raises:
90X50
100X50

I attempted squats, but there's was still a little discomfort in my quad so I opted out of attempting to go heavier. We'll see what happens in the coming weeks hopefully it will feel better.

Feb. 25

Day 26

Arms Hypertrophy

Reverse Pushdowns:
110X12
120X12
130X12
140X12
150X12

Lying Reverse Cable Curls:
90X12
110X12
120X12
130X12
140X12

BTB Dips:
90X12
140X12
140X12
140X12
140X12

Preacher DB Curls:
30X12
35X12
40X12
40X12
40X12

Incline Skull Crushers:
75X12
75X12
80X12
85X12
90X12

Hammer Curls:
30X12
30X12
30X12
30X12
30X12

Feb. 26

Day 27

Core & Cardio

MB V-Ups:
10X25
10X25
10X25

Planks (Front & Sides):
3X1 min
3X1 min
3X1 min

Woodchoppers:
12X1 min
12X1 min
12X1 min

1 Leg RDL:
10X45 sec
10X45 sec
10X45 sec

Seated Rotators:
12X35
12X35
12X35

Squats:
BWX45 sec
BWX45 sec
BWX45 sec

30 mins of moderated intensity cardio on stationary bike.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men"
-Colossians 3:23

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