|
#961
03-05-2012, 05:04 PM
|
||||
|
||||
Feb. 27
Day 28
Upper Power BB Rows: 225X5 235X5 240X5 250X5 255X3 Bench: 225X3 235X3 245X3 245X3 245X2 Shoulder-width Pull-ups: 35X6 35X6 35X6 DB Incline: 70X6 75X6 80X6 CG Pulldowns: 210X6 220X6 230X6 PR Military: 135X6 145X6 150X6 Preacher Curls: 105X6 110X6 115X6 Skull Crushers: 95X6 105X6 115X6 PR Feb. 28 Day 29 Weight: 201.2 Lower Power Deadlifts: 375X3 Leg Press: 540X10 630X10 720X6 810X6 810X6 Standing Calf Raises: 355X10 355X7 355X7 Seated Calf Raises: 215X10 215X7 215X6 Seated Leg Curls: 180X6 200X6 220X6 PR Leg Ext: 210X10 210X10 210X10 After 4 weeks of this program and diet I'm still over 200lbs; feeling leaner and stronger. Couldn't complete deadlifts on this day my partner messed up and put the wrong weight on his side and I didn't notice it until after my set. I had a pinching feeling in my hamstring and didn't want to risk it. Feb. 29 Day 30 Core and Cardio Single Leg Posts: BWX45 sec BWX45 sec BWX45 sec Lumberjacks: 25X1 min 25X1 min 25X1 min GHR: BWX20 BWX20 BWX20 MB Straight Leg Crunch: 12X40 12X40 12X40 1 Leg MB Rotation: 12X45 sec 12X45 sec 12X45 sec Squats: BWX45 sec BWX45 sec BWX45 sec 30 mins of moderate intensity cardio on elliptical. Mar. 1 Day 31 AM Workout: Chest and Shoulders Hypertrophy Bench: 135X12 155X12 165X12 175X12 Cable Front Raises: 20X12 25X12 30X12 30X12 Hammer Strength Incline: 90X12 110X12 120X12 140X12 Hammer Strength Front Military: 90X12 90X12 90X12 90X12 Smith Machine Decline: 140X12 140X12 140X12 140X12 Upright Rows: 90X12 90X12 90X12 90X12 DB Flies: 30X12 35X12 40X12 40X12 Reverse DB Flies: 25X12 25X12 25X12 25X12 Machine Flies: 50X50 PM Workout: Back Hypertrophy Pull-ups (Varied grips): BWX10 BWX10 BWX10 BWX10 BWX10 Deadlifts: 225X10 275X10 315X10 315X10 315X10 Shrugs: 225X12 225X12 225X12 225X12 225X12 Cable Rows: 110X10 130X10 150X10 160X10 170X10 Lat Pulldowns: 150X10 160X10 160X10 160X10 100X36 Mar. 2 Legs Hypertrophy Squats: 135X10 185X10 185X10 185X10 Standing Leg Curls: 50X10 50X10 50X10 60X10 70X10 Standing Calf Raises: 215X12 215X12 215X12 215X12 215X12 Adductors: 160X10 170X10 180X10 190X10 200X10 Abductors: 130X10 140X10 150X10 160X10 170X10 Leg Ext: 210X10 210X10 210X10 210X10 150X20 Reverse Donkey Calf Raises: 220X50 240X50 Lying Leg Curls: 150X10 150X10 150X10 150X10 100X20 Seated Calf Raises: 90X50 90X50 Was able to squat without any discomfort in my quad, so I'm hoping that I can gradually work my way back up to the weight I was at. Mar. 3 Day 33 Arms Hypertrophy & Cardio V-Grip Pushdowns: 110X12 130X12 150X12 150X12 150X12 Preacher Curls: 75X12 85X12 85X12 90X12 90X12 Decline Skull Crushers: 95X12 95X12 95X10 95X10 95X10 Concentration Curls: 30X12 35X12 35X12 40X10 40X10 Cable Kickbacks: 50X12 50X12 55X10 55X10 55X10 High Pulley Cable Curls: 40X12 50X12 55X12 60X10 65X10 Biked 6 miles in 20 mins on level 10 resistance. Mar. 4 Day 34 Core & Cardio MB V-ups: 10X30 10X30 10X30 Planks (front and sides): BWX90 sec BWX90 sec BWX90 sec MB Woodchoppers: 12X1 min 12X1 min 12X1 min 1 Leg RDL: 16X45 sec 16X45 sec 16X45 sec Seated Rotation: 12X40 12X40 12X40 Squats: BWX1 min BWX1 min BWX1 min 30 mins of moderate intensity cardio on bike. Planks are brutal; not a big fan of them.
__________________
"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 
|
|
#962
03-12-2012, 04:56 PM
|
||||
|
||||
|
Mar. 5
Day 38
Upper Power Deload Week 1 60% BB Rows: 155X5 155X5 155X5 155X5 155X5 Bench: 155X5 155X5 155X5 155X5 155X5 Pull-ups: 20X6 20X6 20X6 Dips: 45X6 45X6 45X6 Rack Chins: 45X10 45X10 45X10 Military: 90X10 90X10 90X10 BB Curls: 75X10 75X10 75X10 Skull Crushers: 75X10 75X10 75X10 Mar. 6 Day 39 Lower Power Deload 60% Squats: 195X5 195X5 195X5 195X5 195X5 Deadlifts: 255X10 255X10 255X10 255X6 255X6 Standing Calf Raises: 215X10 215X10 215X10 Hack Squats: 230X6 230X6 230X6 Seated Calf Raises: 135X10 135X10 135X10 Lying Leg Curls: 90X10 90X10 90X10 Leg Ext: 180X10 180X10 180X10 Mar. 7 Day 40 Core & Cardio Single Leg Posts: BWX45 sec BWX45 sec BWX45 sec Lumberjacks: 25X1 min 25X1 min 25X1 min GHR: BWX20 BWX20 BWX20 MB Straight Leg Crunch: 12X40 12X40 12X40 1 Leg MB Rotation: 12X1 min 12X1 min 12X1 min Squats: BWX1 min BWX1 min BWX1 min Mar. 8 Day 41 AM Workout: Chest & Shoulders Hypertrophy Decline: 135X12 155X12 175X12 185X12 Reverse Machine Flies: 110X12 120X12 130X12 140X12 DB Bench: 60X12 60X12 60X12 60X12 L-Laterals: 20X12 25X12 25X12 25X12 Smith Machine Incline: 90X12 110X12 140X12 140X12 Seated DB Shrugs: 70X12 80X12 80X12 80X12 Cable Flies: 30X12 40X12 50X12 60X12 Shoulder Press: 95X12 95X12 95X12 95X12 PM Workout: Back Hypertrophy Pull-ups: BWX10 BWX10 BWX10 BWX10 Widegrip Cable Rows: 120X10 130X10 140X10 150X10 Cable Pullovers: 50X10 70X10 80X10 90X10 Face Pulls: 100X10 110X10 120X10 130X10 CG Pulldowns: 150X10 160X10 170X10 180X10 Mar. 9 Day 42 Legs Hypertrophy Squats: 185X10 185X10 185X10 185X10 Good Mornings: 135X10 135X10 135X10 135X10 Leg Press Calf Raises: 180X12 200X12 200X12 200X12 Leg Ext: 210X10 210X10 210X10 210X10 Reverse Donkey Calf Raises: 220X50 220X50 Seated Leg Curls: 110X10 120X10 120X10 120X10 Seated Calf Raises: 90X50 90X50 Mar. 10 Day 43 Arms Hypertrophy Hammer Curls: 25X10 30X10 35X10 40X10 40X10 Skull Crushers: 75X10 85X10 85X10 90X10 90X10 Spider Curls: 50X10 60X10 60X10 60X10 60X10 Reverse Grip Bench: 95X10 115X10 115X10 115X10 115X10 Machine Curls: 70X10 75X10 80X10 85X10 90X10 Reverse Pushdowns: 130X10 150X10 150X10 150X10 150X10 20 mins of moderated intensity cardio on elliptical. Mar. 11 Day 44 Cardio 20X10 sec sprints on bike followed by 20 mins of moderate intensity cardio. Joints really needed a break so I'll be deloading for a couple weeks and working my way back up to hopefully so more PRs. Just looking to stay focused; a lot of drama going on in my life right now that's affecting my family, but hopefully we can move past this soon enough.
__________________
"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
|
|
#963
03-23-2012, 10:41 PM
|
||||
|
||||
|
Mar. 23
Lower Hypertrophy
Squats: 185X8 185X8 185X8 185X8 185X8 185X8 185X8 185X8 RDL: 225X8 225X8 225X8 225X8 225X8 225X8 225X8 225X8 Standing Calf Raises: 275X8 275X8 275X8 275X8 275X8 275X8 275X8 275X8 Leg Press: 450X8 450X8 450X8 450X8 450X8 450X8 450X8 450X8 Seated Calf Raises: 135X8 135X8 135X8 135X8 135X8 135X8 135X8 135X8 Lying Leg Curls: 120X8 150X8 150X8 150X8 150X8 150X8 150X8 150X8 Leg Ext: 225X8 225X8 225X8 225X8 225X8 225X8 225X8 225X8 Seated Leg Curls: 120X8 120X8 120X8 120X8 120X8 120X8 120X8 120X8 Woke up this morning and decided I would challenge myself with something I'd like to call Crazy 8's. 8 exercises with 8 sets of 8; after completing it I think I might actually be a little crazy in the head to put my body through that type of punishment.
__________________
"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
|
|
#964
03-24-2012, 12:24 AM
|
||||
|
||||
|
Vince Girdona advocated an 8x8 rep scheme for some of his workouts.
__________________
 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
|
|
#965
04-03-2012, 12:57 AM
|
||||
|
||||
|
Apr. 2
Upper Power
BB Rows: 225X5 235X5 240X5 245X5 255X5 PR Bench: 205X5 215X5 225X5 235X3 245X3 Pull-ups: 30X6 30X6 30X6 Dips: 45X6 55X6 70X6 Rack Chins: 45X10 70X6 70X6 Shoulder Press: 135X6 135X6 140X6 EZ Bar Curls: 95X6 105X6 110X6 Skull Crushers: 110X6 115X6 115X6 First day back to power lifting since the deload and the majority of the strength is still there; so God willing I should be putting up more PRs in the near future before I start my cut.
__________________
"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
|
|
#966
04-04-2012, 02:53 AM
|
||||
|
||||
|
Apr. 3
Lower Power
Squats: 275X3 285X3 295X3 295X3 295X3 SLDL: 315X6 315X6 315X6 315X6 315X6 Hack Squats: 360X6 360X6 360X6 Lying Leg Curls: 135X6 135X6 135X6 Leg Ext: 285X8 285X8 285X8 Standing Calf Raises: 315X6 315X6 315X6 Seated Calf Raises: 180X8 180X8 180X8 First time squatting heavy since the quad injury; went well strength off a little, but that's to be expected.
__________________
"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
|
|
#967
04-17-2012, 01:49 AM
|
||||
|
||||
|
Apr. 16
Upper Power:
BB Rows: 235X5 245X5 255X5 265X3 PR 265X3 Bench: 225X3 235X3 245X3 255X3 PR 260X2 PR Pull-ups: 40X6 40X6 40X6 Dips: 70X6 75X6 80X6 Rack Chins: 80X6 80X6 80X6 Shoulder Press: 135X6 145X6 150X6 EZ Bar Curls: 115X6 115X6 115X6 Skull Crushers: 115X6 120X6 PR 120X6 Set a few PRs tonight continuing to get strong and looking to maintain during my upcoming cut.
__________________
"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
|
|
#968
04-18-2012, 02:26 AM
|
||||
|
||||
|
Apr. 17
Lower Power
Squats: 275X3 295X3 305X3 310X3 315X3 SLDL: 335X6 345X6 345X6 355X6 355X6 Hack Squats: 360X6 370X6 380X6 Lying Leg Curls: 150X6 165X6 165X6 Leg Ext: 285X8 285X8 285X8 Standing Calf Raises: 335X6 355X6 375X6 Seated Calf Raises: 205X6 205X6 205X6 Getting very close to where I was at strength wise prior to the quad injury; feeling 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
|
|
#969
04-23-2012, 10:14 PM
|
||||
|
||||
|
Apr. 23
Upper Power
BB Rows: 235X3 245X3 255X3 265X3 270X3 PR Bench: 225X3 235X3 245X3 255X3 265X2 PR Pull-ups: 45X6 45X6 45X6 Dips: 70X6 80X6 85X6 PR Rack Chins: 80X6 90X6 PR 90X6 Shoulder Press: 135X6 145X6 155X6 PR EZ Bar Curls: 115X6 120X6 PR 120X6 Skull Crushers: 120X6 120X6 125X6 PR Good day where I was able to hit a PR in virtually every lift I did with exception to pull-ups which I'm 5 pounds off my PR there. Feeling good; all the glory to God.
__________________
"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
|
|
#970
04-24-2012, 12:02 PM
|
||||
|
||||
|
Glory to God is right! Moving some serious weight in here.
__________________
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
|
 |
| Thread Tools | |
|
|
