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  #41  
Old 02-06-2009, 11:26 PM
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Default Feb. 6

Reverse Barbell Curls: 85lbs (10), (8), 75lbs (10), (8), 65lbs (10), (8)

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Incline Hammer Curls: 30lbs (10), (8), 25lbs (10), (8), 20lbs, (10), (8)

Seated EZ Bar Wrist Curls Triple drop: 90lbs/80lbs/70lbs/60lbs

Squats: I can't remember how many sets I completed, I took a wide stance w/ my toes significantly outward, really focusing on the vastus medialis. I could go really deep on these w/ no discomfort in my knees which was nice, I was enjoying the stretch.

Abductor machine: 3X10

Adductor machine: 3X15

Leg Extension: On these I started high in weight, kept dropping upon failure, and when I got to the lower weight I held for 30 seconds. I repeated this 3 times.

Good workout overall, I enjoyed hitting my legs again this week, getting a good pump going. I'm really starting to notice some separtion in my quads, as well as my calves, I'd say by summer I'll be rocking. Just need to attack my weak areas with ruthless aggression, I'm putting a bounty on my pecs and lats. I'll be hitting up cardio in a couple mins I'll log it later.
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  #42  
Old 02-07-2009, 04:46 AM
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5 min warmup

20 mins of HIIT on treadmill

5 min cool down

I got to the gym at my apartment complex and the treadmill I normally use is taken by some lady, it's crazy I've been in that gym so many times and never seen anyone working out I was beginning to think I was the only one. Anyhow got a good sweat going, tomorrow I'll probably hit up some sprints after my routine, really looking forward to destroying my back.
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  #43  
Old 02-08-2009, 07:11 AM
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Default Feb. 7

V-Bar Pullup 4X12: BW, 10lbs, 20lbs, 25lbs

Widegrip Pulldown: 130lbs (15), 150lbs (8), 170lbs (6), 190lbs (4)

Dumbbell Row: 50lbs (15), 60lbs (8), 70lbs (6), 80lbs (4)

T-Bar Rows: 3 plates (15), 3 plates + 1/4 (8), 4 plates (6), 4 plates + 1/4 (4)

Hyperextension 4X15: 35lbs

Incline Dumbbell Pause presses 3X10

Decline Flys: 15, 12, 10

Decline Bench: 3X10

Incline Bench: 2X30 followed by fascial stretching

Weighted Leg overs 3X20: 3lb ankle weights

Hanging Leg Raises: 3X10 3lb ankle weights

Weighted Crunch: 10lbs 3X10

Cardio: (10) 20 sec sprints on Eliptical

Really going after those pesky areas on my body trying to produce some growth, back workout is awesome, I'm getting weight that I couldn't do before my surgery, God has truly blessed me and I thank Him everyday for that. I know developing these areas might be a long road, but its going to happen because I refuse to quit.
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  #44  
Old 02-10-2009, 01:33 AM
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Default Feb. 9

Leg Extension 6X20: 150lbs, 150lbs, 165lbs, 165lbs, 165lbs, 180lbs

Smith Machine Squats: 2 Plates + 2 1/4's (20), 2 plates + 2 35's (20), 4 plates (17), 4 plates + 2 dimes (15)

Leg Curls: 120lbs (20), 140lbs (12), 150lbs (11), 160lbs (9)

Dumbbell Lunges: 30lbs (8), 30lbs (8), 30lbs (10), 40lbs (10)

Exhausting leg routine, starting off with the leg extensions my quads were pretty preexhausted before hitting the squats. That's when the workout became a mental battle. On the dumbbell lunges I was having a pain in the first two sets, but was able to get rid of it on the last two. I'll be going 5X5 with legs on Friday, really test the waters to see strength wise where I'm at.
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  #45  
Old 02-11-2009, 02:50 AM
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Default Feb. 10

Alternating Seated Dumbbell Curls: 4XFailure

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Standing Dumbbell Curls: 4XFailure

Incline Face Foward Cable Curls: 50lbs (15), 70lbs (15), 80lbs (13), 80lbs (12)

Glove Curls 3XFailure: 25lb, 35lb, 25lb

Skull Crushers: 75lbs (9), 80lbs (9), 85lbs (9), 95lbs (7)

Tricep Pushdowns: 150lbs (9), 160lbs (9), 170lbs (9), triple drop set 150lbs/130lbs/110lbs/90lbs

Cable Kickbacks: 40lbs (10), 45lbs (10), 55lbs (8)

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Overhead Single arm Dumbbell Extension: 20lbs (10), (10), (8)

Hanging Weighted Twisting Raises: 3X20 w/ 3lb leg weights

Leg Lift: 3X10 w/ 3lb leg weights

Seated Bench Crunches: 80lbs 3X10

Good arm workout, they were really pumped by the end, one area that I've always been weak in, I'll probably start including some 5X5 programs during the week, so I can get my strength up there, it would be nice to hit higher weights during hypertrophy workouts. I followed my bicep workout with some fascial stretching.
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  #46  
Old 02-12-2009, 03:16 AM
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Default Feb. 11

Quote:
Originally Posted by HardCory View Post
Dumbbell Bench: 65lbs (10), 70lbs (8), 75lbs (6), 70lbs (6)

Cable Incline Flys: 30lbs (12), 30lbs (10), 30lbs (8)

Decline Bench: 185lbs (6), 175lbs (8), 165lbs (10), 205lbs (2)

Machine Flat Press: 165lbs (8), 150lbs (8), 165lbs (6)
On week 5 of the chest program which repeats week 1-4, had a lot of gains.

Dumbbell Bench: 70lbs (11), 75lbs (8), 80lbs (6), 75lbs (6)

Cable Incline Flys: 35lbs (12), 30lbs (10), 30lbs (8)

Decline Bench: 205lbs (6), 195lbs (8), 185lbs (10), 225lbs (2)

Machine Flat Press: 180lbs (8), 195lbs (8), 210lbs (6)

Standing Calf Raises: 175 (15), 195 (15), 215 (15), 225 (15), 155 (30)

Leg Press Calf Raises: 4 plates (15), (15), (15), (15), 2 plates (30)

Seated Calf Raises: 2 plates (15), (15), 1 plate (30)

Weighted Pull-ups 5X5: 10lbs, 25lbs, 25lbs, 25lbs, 25lbs

Horizontal Weighted Pull-up 5X5: 25lbs, 35lbs, 45lbs, 45lbs, 45lbs

My chest got a great workout today, I feel like I'm going in the right direction to get a fuller chest. I went after lats as well, going w/ a 5X5 attempting to strengthen my pull-up, I want to be able to hit the higher reps in pull-ups during my hypertrophy workouts, eventually hitting higher reps w/ weights. By summer time I will have made significant gains in my back and chest, I won't rest until that happens. We've only just begun.
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  #47  
Old 02-13-2009, 03:00 AM
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Default Feb. 12

Push Presses: 110lbs (9), 115lbs (9), 125lbs (9), 135lbs (9), 140lbs (7)

supersetted w/

Dumbbell Front Raises 5X8: 15lbs, 15lbs, 20lbs, 20lbs, 20lbs

Dumbbell Laterals 4X12: 20lbs, 20lbs, 25lbs, 25lbs

Dumbbell Shrugs 5X10 w/ 30 sec holds: 75lbs, 80lbs, 85lbs, 90lbs, 100lbs

Hanging Weighted Twisting Raises: 3X25 w/ 3lb leg weights

Leg Lift: 3X10 w/ 3lb leg weights

Seated Bench Crunches 3X10: 90lbs, 100lbs, 100lbs

Delts were fried after this one, the 30 sec hold on the shrugs were brutal, that's what makes them worth it.
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  #48  
Old 02-13-2009, 08:24 PM
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Default

Quote:
Originally Posted by HardCory View Post
Push Presses: 110lbs (9), 115lbs (9), 125lbs (9), 135lbs (9), 140lbs (7)

supersetted w/

Dumbbell Front Raises 5X8: 15lbs, 15lbs, 20lbs, 20lbs, 20lbs

Dumbbell Laterals 4X12: 20lbs, 20lbs, 25lbs, 25lbs

Dumbbell Shrugs 5X10 w/ 30 sec holds: 75lbs, 80lbs, 85lbs, 90lbs, 100lbs

Hanging Weighted Twisting Raises: 3X25 w/ 3lb leg weights

Leg Lift: 3X10 w/ 3lb leg weights

Seated Bench Crunches 3X10: 90lbs, 100lbs, 100lbs

Delts were fried after this one, the 30 sec hold on the shrugs were brutal, that's what makes them worth it.
Dang, nice shoulder workout, I would not have been able to hang with you through this one!
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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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  #49  
Old 02-13-2009, 11:29 PM
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Default Feb. 13

Behind the back wrist curls: 110 (12), (10), 100 (12), (10), 90 (12), (10)

supersetted w/

Heavy dumbell holds 6X(30 sec a piece): 90's/80's, 80's/70's, 70's/60's

Reverse EZ Bar Wrist Curls: 45lbs/35lbs/25lbs (details on how this was completed is in the 8 weeks to bigger forearms article)

Squat: 135X5, 185X5, 225X5, 245X1, 275X1, 300X1

Adductor machine 5X20

Standing Leg Curls: 3X20

Forearms were destroyed after this one, I could barely hold the pen to log everything in my journal. Legs were feeling weaker than normal today, so I didn't do what I had originally set out, looking forward to attacking the back tomorrow. Getting ready to do some cardio.
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  #50  
Old 02-14-2009, 12:25 AM
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Quote:
Originally Posted by Commander View Post
Dang, nice shoulder workout, I would not have been able to hang with you through this one!
As much as I like these current routines, I'm really looking forward to the programs I'm starting in the next couple weeks. The workouts really focus on every part of the deltoid, and the trap program is just insane, volume is crazy, but that's what I like. I want cannonball deltoids and a bullsize neck by summer.
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