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  #981  
Old 05-16-2012, 12:51 AM
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HardCory HardCory is offline
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Default May 15

Quote:
Originally Posted by Legacy View Post
What will you do differently? Just curious.

Nice work getting those PR's.
When I began my last bulk I was recovering from a surgery done to repair my paralyzed shoulder. Nonetheless my eating habits during that period of time weren't the greatest. So my BF% was a little higher during this bulk; next bulk I'll most like likely be implementing mini cuts. So I'll bulk for 4 weeks gaining around a pound a week; then I'll cut for 2 weeks losing a pound a week. Hopefully every 6 weeks that will get me around 2 pounds of lean muscle.

Lower Power:

Deadlifts:
405X3
415X3
425X3 PR

Hack Squats:
380X6
390X6
410X6

Leg Press:
630X6
720X6

GHR:
BWX6
BWX6

Sissy Squats:
60X6
70X6

Donkey Calf Raises:
340X6
380X6

Leg Press Calf Raises:
360X6
450X6


Deadlifts went up incredibly easy today; so next week I should have a little fun with the weight. Also I was able to doing actually reps without any assistance on GHRs today. All in all feeling pretty good able this cut so far.
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  #982  
Old 05-21-2012, 01:33 AM
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Default Week 3

May 16

Cardio: 10X10 sec sprints on stationary bike followed by 10 mins of moderate intensity cardio on treadmill

Wasn't feeling good on Wednesday; daughter brought home a cold from school and being calorie deficient made me more susceptible to catching it. I remember Layne Norton saying something to the effect that anyone can have a good workout when they feel good, but champions have good workouts when they don't feel good.

May 17


Back & Shoulders

T-Bar Rows:
135X10
180X10
205X10
225X10

L-Laterals:
25X10
35X10
35X10
35X10

DB Shoulder Press:
40X10
50X10
50X10
50X10

Incline Reverse Flies:
25X10
35X10
35X10
35X10

Chin-ups:
25X10
25X10
25X10
25X10

Lat Pulldowns:
160X10
160X10
160X10
160X10

DB Shrugs:
80X10
80X10
85X10
85X10

Hanging Leg Raises:
BWX10
BWX10
BWX10

Standing Oblique Crunches:
45X10
45X10
45X10

Cable Crunches:
120X10
120X10
120X10

May 18

Legs

Front Squats:
135X10
155X10
165X10
175X10

SLDL:
225X10
245X10
255X10
265X10

Sissy Squats:
50X10
50X10
55X10
55X10

Seated Leg Curls:
120X10
140X10
160X10
160X10

Donkey Calf Raises:
300X12
300X12
300X12
300X12

Seated Calf Raises:
135X12
135X12
135X12
135X12

Reverse Donkey Calf Raises:
220X50
220X50

Been awhile since I've attempted front squats; I've always had issues holding the weight. Definitely during my next bulk these will be implemented a lot more then they had in the past.

May 19

Chest & Arms

DB Bench:
50X10
60X10
70X10
80X10

Dips:
25X10
35X10
45X10
45X10

DB Flies:
30X10
35X10
40X10
45X10

Machine Curls:
70X10
80X10
85X10
90X10

Cable Kickbacks:
45X10
50X10
55X10
60X10

Skull Crushers:
75X10
85X10
95X10
95X10

Concentration Curls:
30X10
35X10
35X10
35X10

Hanging Leg Raises:
BWX12
BWX12
BWX12

Frog Crunches:
BWX12
BWX12
BWX12

Cable Woodchoppers:
70X12
70X12
70X12

May 20

Cardio: 5X30 sec pushing the car with my wife and kids in it.

Good third week my average weight this week is 193.4 done a little over a pound from last week. Getting to the point of the cut where I'm beginning to notice a change in my body (i.e., abdominal and veins). Nonetheless that pushes me to work even harder to see exactly what I'm capable of. I'll post some pics of my progress after the halfway mark.
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-Colossians 3:23

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  #983  
Old 05-21-2012, 06:25 AM
spider-man spider-man is offline
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one suggestion? just cuz you can probably do it... im in crap shape now but back when i wasn't, i would say up your weights. You can. Especially your big ones, squats deads especially. Bet you fifty bucks if you really pushed you could do 275 on the sldl for 12.

I say it cuz we are about the same height and roughly the same weight when i last stopped lifting, (i weight just under 200 like 198) and i got there once i started increasing my weights....
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  #984  
Old 05-21-2012, 11:40 AM
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Quote:
Originally Posted by spider-man View Post
one suggestion? just cuz you can probably do it... im in crap shape now but back when i wasn't, i would say up your weights. You can. Especially your big ones, squats deads especially. Bet you fifty bucks if you really pushed you could do 275 on the sldl for 12.

I say it cuz we are about the same height and roughly the same weight when i last stopped lifting, (i weight just under 200 like 198) and i got there once i started increasing my weights....
Welcome back spider-man.
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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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  #985  
Old 05-22-2012, 01:42 AM
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Default May 21

Quote:
Originally Posted by spider-man View Post
one suggestion? just cuz you can probably do it... im in crap shape now but back when i wasn't, i would say up your weights. You can. Especially your big ones, squats deads especially. Bet you fifty bucks if you really pushed you could do 275 on the sldl for 12.

I say it cuz we are about the same height and roughly the same weight when i last stopped lifting, (i weight just under 200 like 198) and i got there once i started increasing my weights....
Usually the weights I use on leg hypertrophy workouts are based off how my knees are feeling that day. With my power/hypertrophy program I don't want to overdo the weight on hypertrophy days and then be in a world of hurt come power days. Welcome back; it's nice to see an old face again.

Upper Power:

Assisted T-Bar Rows:
185X3
195X3 PR
205X3 PR

DB Bench:
95X3
105X3 PR
105X3

Chin-ups:
50X6
55X6 PR

Incline:
195X6
210X5 PR

Lat Pulldowns:
230X6
240X6 PR

DB Shoulder Press:
70X6
75X6 PR

Preacher Curls:
115X6
125X6 PR

Closegrip Bench:
185X6
195X6 PR

Hit a PR on every lift again today; chest was really sore going into this workouts I'm thinking it was because the car pushes.
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  #986  
Old 05-22-2012, 05:44 PM
mattbju2013 mattbju2013 is offline
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Quote:
Originally Posted by HardCory View Post
Alcohol nearly killed me one night about a year and a half ago, that was when I made the best decision I had ever made and accepted Jesus Christ as my Lord and Savior. Since then the Lord has blessed me by allowing me the ability to workout once again, and wrestle. I like to supplement all my workouts with faith, God spots me throughout every rep. The way I look at it God formed Adam from dust, thus he's going to be responsible for all the results I experience in the gym.
Wow! Great Testimony!
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  #987  
Old 05-23-2012, 02:19 AM
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Default May 22

Quote:
Originally Posted by mattbju2013 View Post
Wow! Great Testimony!
Thanks.

Lower Power

Deadlifts:
430X3 PR
435X3 PR
440X3 PR

Hack Squats:
380X6
410X6
420X6 PR

GHR:
BWX6
BWX6

Leg Press:
720X6
810X6

Sissy Squats:
75X6 PR
85X6 PR

Donkey Calf Raises:
400X6 PR
400X6

Leg Press Calf Raises:
450X6
470X6 PR

Body was feeling drained during this one; slapped on my headphones blasted some Skillet and set some PRs regardless. Will be doing a refeed on Thursday; can't wait.
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  #988  
Old 05-29-2012, 12:20 AM
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Default May 28

Upper Power

Assisted T-Bar Rows:
190X3
205X3
210X3 PR

Bench:
255X3
265X3
275X1

Chin-ups:
55X6
65X6 PR

Incline:
205X6
210X6 PR

Lat Pulldowns:
230X6
240X6 PR

CG Bench:
195X6
205X6 PR

Preacher Curls:
125X6
130X5 PR

DB Shoulder Press:
70X6
75X5

Was outta town all weekend for Memorial day; prepped and pack all my meals so I wouldn't stray from the cut. Watching people eat delicious breakfasts and ribs was torture, but in the end it will all be worth it.
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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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  #989  
Old 05-29-2012, 11:41 AM
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Quote:
Originally Posted by HardCory View Post
Was outta town all weekend for Memorial day; prepped and pack all my meals so I wouldn't stray from the cut. Watching people eat delicious breakfasts and ribs was torture, but in the end it will all be worth it.
This is what seperates those who reach their goals from those who do not.
__________________

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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  #990  
Old 05-30-2012, 02:44 AM
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HardCory HardCory is offline
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Default May 29

Quote:
Originally Posted by Commander View Post
This is what seperates those who reach their goals from those who do not.
Indeed; time to make my body my slave.

Lower Power

Deadlift:
405X1
425X1
450X1 PR

Hack Squats:
405X6
415X6
425X6 PR

GHR:
5X6 PR
10X6 PR

Plate loaded single leg ext:
90X6
115X6 PR

Leg Curls:
150X6
150X6

Donkey Calf Raises:
400X10 PR
400X10

Angled Calf Raises:
300X6
320X6 PR

Wasn't sure if I would be able to deadlift today; I tweaked my back Friday at work lifting some no hub pipe. I did my dynamic warm-up and got on the foam roller and started feeling loose enough to hit some heavy singles. This cut is torture, but if it were easy then everyone would be doing it.
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-Colossians 3:23

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