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  #141  
Old 05-07-2009, 02:41 AM
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Default May 6

Bench: 185X10, 205X8, 205X8, 185X10

Incline DB Press: 60X10, 60X10, 65X8
ss w/
Incline DB Flys: 25X10, 25X10, 30X8

Smith Machine Decline Press: 2P+1/4sX10X2, 2P+35sX8X2

Seated Calf Raises: 2PX10, 2P+1/4X10, 2P+1/4X10, 2PX10

Donkey Calf Raises: 220X10, 240X10, 260X10, 280X10

Reverse Donkey Calf Raises: 220X15, 240X12, 260X10, 280X10

Felt good to be back in the gym, I only missed two days, but that's already two too many. Taking next week off for finals is going to be torture. Anyhow good chest workout today, between sets I really stretched the chest out for an average of 20-30 secs, going to start implementing this into all my routines as I have seen significant change since I started doing it with my back. Calves I did the normal 30 sec rest between sets, burned them out pretty good. Tomorrow I'll be hitting up bi's and tri's, should be interesting.
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  #142  
Old 05-08-2009, 03:22 AM
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Default May 7

Standing Alternating DB Curls: 35X12, 40X10, 45X8
ss w/
Lying DB Curls: 15X8X3

Preacher Curls: 75X12, 80X10, 85X8
ss w/
Scott Curls: 30X8X3

Behind-the-Back Dips: 2PX12, 3PX10, 3PX10
ss w/
Lying Tricep Extensions: 30X12, 30X12, 40X10

One-Arm Reverse Grip Pushdowns: 45X12, 50X10, 55X8
ss w/
One-Arm Overhead DB Ext: 15X8X3

Hanging Leg Raises: 3X10

Rope Crunches: 110X20X2

Volume was down this week, but I'm feeling it, this workout was focused on standard exercises supersetted w/ one that will stretch the fascia. So far I'm loving this, I'll see what kind of results it produces.
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  #143  
Old 05-09-2009, 05:01 AM
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Default May 8

BB Military Press: 115X10, 120X10, 125X10, drop set 135X8/115Xfailure

Cable Upright Rows: 110X12, 130X10, 140X10, drop set 150X8/100Xfailure

Delt Fly Machine: 80X12, 90X10, 100X10, drop set 110X8/60Xfailure

Side Cable Lateral Raises: 15X12, 20X10, 25X10
ss w/
Cable Front Raises
15X12, 20X10, 25X10

BTB Shrugs: 225X15X3

Later in the day Cardio:
5 min warmup
20 mins of HIIT
20 mins of low-moderate intensity cardio on stationary bike

No complaints about his workout, haven't been going really hard on traps because they're hit so well during deadlifts. Looking forward to tomorrow's workout, gotta make the most of it, it will be my last until next weekend due to finals.
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  #144  
Old 05-10-2009, 04:17 AM
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Default May 9

Deadlift: 315X15 PR, 385X3 PR, 365X4, 315X10

DB Rows: 70X12, 75X10, 80X8, 85X6

Multigrip Pullups: Wide BWX8, BWX5, Shoulder width: BWX10, Chinup: BWX9

Closegrip Pulldowns: 120X12, 130X10, 140X8, 150X6

Swiss Ball Reverse Crunches: 15X15X3

Rope Crunches: 110X15X3

20 min of moderate intensity cardio on eliptical

Last time I maxed out on deadlifts was March 21 of this year my 1RM was 385, today I did that for 3 reps so that felt good, especially after doing 315 for 15 reps that took a lot out of me and I was feeling it through the remainder of my workout. One thing I did notice that I need to attack after finals is forearm strength, lately I haven't been putting the effort that I should be into forearms so that's on my summer list, trust me this list is going to be long. Good workout overall, just extremely crowded today I was started to get really irritated w/ people, but that's Saturdays at my gym, I'll have to start zoning it out.
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  #145  
Old 05-11-2009, 05:01 AM
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Default

Nothing going on today, except a lot of school work. Finished all my papers which was a huge relief, now this upcoming week will be devoted to studying for my math final. Math classes always have me feeling uneasy, not my best subject. I feel I have the ability to pass any class with an A except math, but I told myself today I'm not going to let this class beat me, so there's going to be a whole lot of studying this week, so I won't be working out again until after my final on Saturday. I think my body could use a week off anyhow, between wrestling and working out.
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  #146  
Old 05-13-2009, 03:09 AM
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Default May 12

Took a quick break from studying tonight to hit up some abs.

Swiss Ball Crunches: 3X15

Reverse Woodchoppers w/ 5lb medicine ball 3X10

Reverse Crunches 3X15

Now I must return to my studies, have I mentioned I can't wait until finals are over?
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  #147  
Old 05-16-2009, 06:39 PM
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Default

Just finished my last final, I gotta say I'm relieved and ready to focus 100% on my training. Getting ready to hit the gym, been up since 3am studying so energywise it should be interesting.
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Last edited by HardCory; 05-17-2009 at 03:59 AM.
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  #148  
Old 05-17-2009, 04:04 AM
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Default May 15

Deadlift: 385X5 PR, 365X6, 335X6, 315X6

T-Bar Rows: 2PX15, 3PX12, 3PX12, 4PX8

Widegrip Lat Pulldowns: 120X15, 130X12, 140X10, 150X8, 160X6

Chinups: BW 10, 10, 9

Rope Crunches: 110X15X3

Really felt drained in there today, this past week took a lot out of me, but I'm glad its over. Was able to hit a PR on deadlifts which amazed me because I was so tired. Tomorrow I'm going to take it easy and I'll be posting my plan of attack for this summer, time for a civil war, me against my body.
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  #149  
Old 05-18-2009, 03:08 AM
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Default State of the Union Address

It's summer time, I'm out of school, time to get down to business, time to take my training to the next level. Here are some goals I'll be working towards during the next few months.
  • Getting to a lean 200
  • Stronger forearms
  • Wider back
  • Bigger Chest
  • Leaner Waist
Plan of attack, I'm going to be rearranging my diet, seeking the help of all the knowledgable people here on ABC. In addition I will be reading all the articles here, if I want to be the best, I must have the best information. I will continue to make fascia stretching apart of my routines, and I will be integrating occusslion training as soon as I get the wraps. I'm going to go strapless on all my lifts now, actually the only one I use them on is deadlifts. I want to work to increasing the strength in them, and as the strength increases I know size will as well. My back has always been a week area, but in the last month I have noticed vast improvements. I think I can contribute this to heavy deadlifts and fascia stretching. Chest is coming along slowly, but compared to last year its day and night. Finally my cardio is going to be taken a lot more seriously, 3 times a week, and based off of actually heart rate. No more fun and games, just business. I've decided the theme for this summer is. "No Excuses, No Regrets, No Surrender"

I'll be posting some pics in the pic section later of me from 2005, last year, and today.
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  #150  
Old 05-18-2009, 03:21 PM
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Default

you are driven, you will succeed
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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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