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#951
02-11-2012, 03:27 PM
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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.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men" -Colossians 3:23 24-17 ABC Fight Corner Workout Journal http://www.twitter.com/CoryFever 
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#952
02-13-2012, 11:49 AM
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Getting work done, love the double session.
__________________
 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
02-16-2012, 01:50 AM
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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.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men" -Colossians 3:23 24-17 ABC Fight Corner Workout Journal http://www.twitter.com/CoryFever
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#954
02-17-2012, 01:17 AM
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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 24-17 ABC Fight Corner Workout Journal http://www.twitter.com/CoryFever
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#955
02-20-2012, 02:41 AM
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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 24-17 ABC Fight Corner Workout Journal http://www.twitter.com/CoryFever
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#956
02-20-2012, 08:43 PM
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I love the volume and frequency you are getting in training.
__________________
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
02-21-2012, 12:01 AM
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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:
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men" -Colossians 3:23 24-17 ABC Fight Corner Workout Journal http://www.twitter.com/CoryFever
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#958
02-22-2012, 03:10 AM
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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.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men" -Colossians 3:23 24-17 ABC Fight Corner Workout Journal http://www.twitter.com/CoryFever
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#959
02-23-2012, 12:39 AM
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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 24-17 ABC Fight Corner Workout Journal http://www.twitter.com/CoryFever
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#960
02-27-2012, 05:04 PM
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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 24-17 ABC Fight Corner Workout Journal http://www.twitter.com/CoryFever
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