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  #91  
Old 03-24-2009, 02:05 AM
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Default Mar. 23

I have to get creative this week with workout because I'm covering the early shift at work. Today was leg day, all sets were done w/ 30 sec rest.

Leg Extensions: 210X10, 195X12, 180X12, 165X15, 135X20

Squats: 205X15, 185X15, 135X20, 135X20

Leg Press: 10PX12, 10PX12, 8PX15, 8PX15

Sissy Squats: 35X10, 30X12, 15X15, BWX20

DB SLDL: 60X12, 60X12, 50X15, 50X15

Leg Curls: 120X15, 120X15, 100X20, 90X20

Jumping Split Squats: 4XFailure

Extremely exhausting workout, had to keep telling myself I wasn't going to quit. I believe I finished around 45 minutes, I've been noticing separation in my legs that I've never had before, so a workout like this should help that as well. We'll have to see how creative I can get tomorrow.

Last edited by HardCory; 03-24-2009 at 02:16 AM.
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  #92  
Old 03-25-2009, 04:05 AM
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Default Mar. 24

Close grip Bench 3X6: 135, 155, 185

Tricep Pushdowns 3X6: 130, 160, 180

1-Arm Reverse Grip Pushdown 3X6: 50, 60, 70

Overhead Cable Extension 3X6: 140, 150, 160

Wide grip BB Curl 3X6: 95, 100, 105

Preacher Curls 3X6: 85, 95, 105

Incline DB Curls 3X6: 30, 35, 45 (paused to get all the reps)

Reverse EZ Bar Curls 3X6: 75, 85, 95

Rope Crunches: 5X10

Very short on time once again, this week is draining me, between work and midterms I'm ready to put a fork in it. Different kind of workout again this week, its allowing me to test out heavier weight.
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  #93  
Old 03-26-2009, 04:21 AM
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Default Mar. 25

Dips: 10X12, 15X10, 20X8, 25X6

Incline DB Flies: 30X15, 35X12, 40X10

Decline BB Pause Press: 135X10, 145X8, 155X6

Rotary Chest Machine: 130X12, 145X10, 160X8, 175X6

ss w/

Pec Fly Machine: 100X12, 100X10, 100X8, 100X6

Behind the Back wrist Curls: 4XFailure

ss w/

Reverse Wrist Curls: 4XFailure

Best set of dips I've ever felt on my chest, great stretch. Got one more day of work this week, which is great this schedule is wearing me down, Friday I got a midterm that I'll be spending the day studying for, sometimes I want to rip my hair out.
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  #94  
Old 03-27-2009, 02:58 AM
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Default Mar. 26

Calves:http://www.abcbodybuilding.com/8%20w...calves%201.pdf Week 4

Leg Extension Tibialis: 3XFailure, last set 30 seconds of partial reps

Hanging Knee Raises: BW 3X12

ss w/

Rope Crunches: 100X12X3

Hyperextensions: PlateX12X3

ss w/

Oblique Crunches on Hyperextenion: 3X12

All I can say is I'm glad this week is finally over at work, one of those weeks that you just want to put behind you, couldn't have come at a worse time with midterms this week, and being too exhausted to study. My calves were burning light no other today, found myself walking around with some impressive veins. Gotta start studying for my math midterm, I strongly dislike math, can't wait to get over this hump in my education.
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  #95  
Old 03-28-2009, 02:02 AM
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Default Mar. 27

Seated DB Shrugs: 65X20, 70X20, 80X16

ss w/

Static Cable Shrugs (30 sec holds ea. wt): 205/155, 215/165, 225/175

Concentric Hack Machine Hiss Shrugs: 4PX10, 4P+1/4sX10, 6PX10

Smith Machine Behind-the-Back shrugs: 4 plates + 1/4'sX10, 4 plates + 35'sX8, 6 plates X6, 6 plates + 1/4's X4

Neck Curls 3X30: 50lbs

Seated Military Press: 100X8, 115X6, 125X4, 135X4

Dumbbell Upright Rows: 30X12, 40X10, 50X8

Low Cable Rope Front Raises 3X10: 30, 40, 50

Neutral Grip Incline Press w/ twist: 80X4, 75X6, 70X8

Front Barbell Raises: 35X15, 40X12, 45X10

Went to war against my shoulders today, I think I won, we'll see tomorrow. Had the day off from work, spent the majority studying for my math midterm. Got to be the weakest subject, I feel like I could score A's in any course, but math and programming.
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  #96  
Old 03-29-2009, 05:28 AM
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Default Mar. 28

Deadlifts: 275X3, 315X5, 335X5, 365X3

ss w/

Pullups: BWXFailureX4

T-Bar Widegrip Rows: P+1/4X15, 2PX12, 2P+1/4X10, 3PX8

Lat Pulldowns: 130X15, 150X12, 160X10, 170X8

Closegrip Cable Rows: 120X12, 130X10, 150X8

ss w/

Chinups: BWXFailureX3

Cable Workchoppers: 3X12

ss w/

Weighted Exercise Ball Crunches: 3X12

Had to make good use of my time this morning, spent about an hour in the gym before I had to run off to the college to take a midterm. Glad this week is over and I can finally got back to my normal training regimen. Good overall workout today, ready for next week.
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  #97  
Old 03-30-2009, 04:05 AM
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Default Mar. 29

Nothing going on today, this week has really been taxing on me, wanted to use today to reset myself physically and mentally. Gonna switch some things up in my routine in the next week see how it works out. This goes for cardio as well, so we'll we what I can't cook up.
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  #98  
Old 03-31-2009, 03:44 AM
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Default Mar. 30

Leg Extensions: 150X20X3

Leg Press: 8PX12, 10PX12, 12PX12, 14PX12

Squats: 245X6, 235X6, 225X6, 225X6

DB Lunges: 50X8, 50X8, 55X8, 55X8

Leg Extensions: 225X10, 225X10, 210X10, 210X10

Reverse Grip Bench: 135X6, 145X6, 155X6

Reverse Grip Pushdowns: 140X6, 150X6, 160X6

Tricep Pushdowns: 130X6, 150X6, 155X6

1-Arm Overhead DB Extensions: 20X6, 30X6, 35X6

Switched things up a bit with my routine for a couple reasons.
1. I don't believe my hamstrings and glutes are getting worked to their potential. I usually train them w/ quads and by time I get to them the motivation isn't there. So I've moved them to their own day so they can receive my undivided attention.
2. I want bigger arms, plain and simple, you know the old saying, you want bigger arms then squat. Now I can blast my legs and hit my upper body as well. This also allowed me to stretch my quads out between arm sets hopefully decreasing the DOMS tomorrow.

This is a test trial, I like it so far I'm really motivated about hitting hamstrings this week, so we'll see how it goes.
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  #99  
Old 04-01-2009, 03:46 AM
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Default Mar. 31

Lying Leg Curls: 100X12, 110X12, 120X12, 130X12, 140X12, 150X12

SLDL: 225X10, 250X10, 300X10

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

Leg Press (High and Wide): 10PX12, 12PX12, 14PX12

Hammer Curls: 30X6, 40X6, 50X6

Reverse Grip Cable Curls w/ 3 negatives: 100X6, 110X6, 120X6

Wide Grip BB Curls: 95X6, 100X6, 105X6

Seated DB Incline Curls: 30X6, 35X6, 40X6

Hanging Knee Raises: 3X10

ss w/

Standing Cable Rope Crunches: 3X10

ss w/

Cable Oblique Crunches: 3X10

Felt great to get a good hamstring workout in today, looking forward to this new split, we'll see what results it yields. Tomorrow I'll be doing my monthly weigh in, we'll see where I'm at.
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  #100  
Old 04-01-2009, 01:39 PM
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Default

I like your setup with the legs/arms. Hope it works for you!
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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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