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  #61  
Old 02-27-2009, 04:19 AM
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Default Feb. 26

Reverse Barbell Curls: 90X10, 90X8, 80X10, 80X8, 70X10, 70X8

supersetted w/

Incline Hammer Curls: 30X10, 30X8, 25X10, 25X8, 20X10, 20X8

EZ Bar Wrist Curls (Triple drop w/ 30 sec of partial reps): 85/75/55/45

Standing Calf Raises: 295X8, 255X10, 235X12, 215X15, 175X25

Seated Calf Raises: 3 plates + 1/4X8, 3 plates + dimeX10, 3 plates X12, 2 plates + 1/4X15, 2 plates X25

Leg Press Calf raises: 6 platesX10, 4 plates + 2 1/4sX15, 2 plates X 25

Cross Leg Crunches: 3X40

Reverse Crunches: 3X40

Crunches: 3X40

Forearms were engorged w/ blood after this one, feelings some DOMS in them already, same with calves.
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  #62  
Old 02-28-2009, 03:52 AM
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Default Feb. 27

Seated Dumbbell Shrugs: 60X20, 65X16, 70X14

supersetted w/

Static Cable Shrugs 30 sec a piece: 200lbs, 150lbs

Concentric Hack Machine Hiss Shrugs 3X10: 2 plates, 2 plates + 2 1/4s, 4 plates

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: 40lbs

Seated Military Press: 95X8, 105X6, 115X4

Dumbbell Upright Rows: 25X12, 35X10, 45X8

Low Cable Rope Front Raises 3X10: 30, 35, 40

Neutral Grip Incline Press w/ twist: 75X4, 70X6, 65X8

Front Barbell Raises: 30X15, 35X12, 40X10

Later in the day:

20 min HIIT on treadmill

Good shoulder workout today, I was really focusing on contracting against the stretch, this was painful, but phenomenal at the same time. Tomorrow I'll be hitting up back once again, waging war against myself, time to show this problem area who's boss.
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  #63  
Old 03-01-2009, 04:20 AM
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Default Feb. 28

Widegrip Pullups: BWX15, 5X11, 5X10, 5X8, 5X7

T-Bar Row: 2PX15, 2P+1/4X15, 3PX13, 3P+1/4X12, 4PX10

Barbell Row: 115X15, 135X15, 145X10, 135X11, 135X10

Chinups: BWX12, 12, 9, 8, 8

Deadlifts: 315X9, 325X7, 330X6

Cross Leg Crunches: 3X50

Reverse Crunches: 3X50

Crunches: 3X50

20 sec sprint on stair climber X 10

Back was a little stiff upon wake this morning, when I got into the gym I got on the eliptical for 5 min and really focused on the pulling aspect, loosened up my back significantly. My only complaint is my strength when it comes to my pullups and chinups, if anyone can hand me any pointers on how to improve these exercises it would be much appreciated. Felt weak when I was warming up on deads, but I refused to use that as an excuse, back felt great afterwards. As far as abs go ABC's 8 week program is kicking my ***, but I'm beginning to notice separation down the center something I've never seen on myself. Felt like I had a great month of February, I'll do my monthly weigh in on Monday to see where I'm at.
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  #64  
Old 03-02-2009, 11:52 PM
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Default Mar. 2

Squat: 300X2, 285X6, 275X6, 255X8, 235X10, 205X12

Leg Press: 12PX8, 12PX8, 10PX10, 8PX10, 6PX12
(On the 1st set I took the standard footing, 2nd & 3rd went high and wide, 4th and 5th narrow)

Hack Squat: 4P+1/4'sX8, X8, 4PX10, 2+1/4'sX12
(Wide w/ toes pointed out on first two, last two narrow footing)

Leg Extensions: 240X8, 225X10, 210X12

Romanian Deadlifts: 250X8, X8, 235X10, X10, 225X12

Leg Curls: 150X8, 140X10, 130X12

Pretty good leg workout today, only complain is my lower back is still feeling it from Saturdays back workout so I wasn't able to go as heavy as I would have liked to on the deadlifts. I really tried to hit the thighs from every angle today. I noticed in my car at lunch that the tear drop is getting a lot more defined, getting a lot of separation in my quads. On a side note my monthly weigh in, didn't put on much last month, I'm 186.6, but progress nonetheless, I'm staying extremely lean in this process so I can't complain. Definitely May or June I'd like to be at 190, and by the end of the year hit my goal of a lean 200, going to take a lot of hard work and discipline, but I wouldn't want it any other way.
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  #65  
Old 03-04-2009, 02:44 AM
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Default Mar. 3

Mass Tricep Superset
3XFailure

Dips: 150/120

High Cable Tricep Extensions: 120

Reverse Tricep Pushdowns: 120

Rope Pushdowns: 50/30

Followed by fascial stretching
------------------------------------
Seated Barbell Curl: 85X8, 95X8, 105X8, 115X6

Incline Cable Curls: 40X10, 45X10, 50X10

Cable Preacher Curls: 50X12, 50X12, 45X12

Drag Curls: 45X20X3

Followed by fascial stretching

Crossover Oblique Crunches: 3X40

Feet up Crunches: 3X40

Swiss Ball Crunches: 3X40

Arms got hit hard today, the fascial stretching was extremely painful, but will be well worth it. My bicep routine today incorporated many lifts I have never done, I'll definitely be using these lifts again. I found that the cable exercises provided a great negative.
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  #66  
Old 03-04-2009, 01:57 PM
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Default

Quote:
Originally Posted by HardCory View Post
On a side note my monthly weigh in, didn't put on much last month, I'm 186.6, but progress nonetheless, I'm staying extremely lean in this process so I can't complain. Definitely May or June I'd like to be at 190, and by the end of the year hit my goal of a lean 200, going to take a lot of hard work and discipline, but I wouldn't want it any other way.
That is what it is about, keepin' it lean. Don't worry, you'll hit 200 eventually.

Quote:
Originally Posted by HardCory View Post
------------------------------------
Seated Barbell Curl: 85X8, 95X8, 105X8, 115X6

Incline Cable Curls: 40X10, 45X10, 50X10

Cable Preacher Curls: 50X12, 50X12, 45X12

Drag Curls: 45X20X3

Followed by fascial stretching

Crossover Oblique Crunches: 3X40

Feet up Crunches: 3X40

Swiss Ball Crunches: 3X40
Your bicep strength blows my mind, great work.
__________________

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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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  #67  
Old 03-04-2009, 11:26 PM
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Default Mar. 4

Quote:
Originally Posted by HardCory View Post
Dumbbell Pullovers: 40lbs (10), 45lbs (8), 50lbs (6), 60lbs (4)

Smith Machine Incline: 2 Plates + 2 1/4's 3X9 angle of incline was change between ea. set

Supinating Dumbbell Flys: 25lbs (15), 30lbs (12), 35lbs (8) last rep of ea. set was held for 30 sec

Decline Dumbbell Press: 50lbs (10), 55lbs (10), 65lbs (6)
Dumbbell Pullovers: 50lbs (10), 60lbs (8), 70lbs (6), 80lbs (4)

Smith Machine Incline: 4 plates 3X9 angle of incline was change between ea. set

Supinating Dumbbell Flys: 30lbs (15), 35lbs (12), 45lbs (8) last rep of ea. set was held for 30 sec

Decline Dumbbell Press: 60lbs (10), 65lbs (10), 75lbs (6)

Last week of the chest program, sad to see it's over, but the war against my chest must wage on. Made some significant strength gains, as well as developing a fuller chest throughout the process. Still a lot of work to be done, but I have faith its going to happen.
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  #68  
Old 03-04-2009, 11:30 PM
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Quote:
Originally Posted by Commander View Post
That is what it is about, keepin' it lean. Don't worry, you'll hit 200 eventually.



Your bicep strength blows my mind, great work.

Thanks for the encouragement, I can't allow myself to get discouraged, any progress is progress in my book. As far as my biceps I've always had a hard time going up in weight on a lot of lifts. The seated BB curls I could go a lot heavier because the hardest part of the lift was eliminated by the weight resting on my lap. But definitely a goal is to be a lot stronger, and become a freak of nature.
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  #69  
Old 03-06-2009, 02:27 AM
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Default Mar. 5

Behind the back wrist curls: 110X12, X10, 100X12, X10, 90X12, X10

supersetted w/

Dumbbell Heavy Holds (30 sec a piece): 90/80, 80/70, 70/60

Reverse EZ Bar Wrist Curls (triple drop w/ 30 sec of partial reps): 45/35/25

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

Crossover Oblique Crunches: 3X50

Feet up Crunches: 3X50

Swiss Ball Crunches: 3X50

Forearms were cooked after this workout. I got to reading the Prez's article last night and had to ask myself if I've been training my calves as hard as my chest of arms. This workout is not for the faint, you basically have to turn your mind off. I have a good feeling about this program, in two months I should have bigger and more defined calves.
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  #70  
Old 03-07-2009, 02:50 AM
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Default Mar. 6

Standing Strapped Dumbbell Shrugs: 90X8, 100X6, 105X6, 115X4

Reverse Incline Dumbbell Shrugs: 60X12, 65X12, 70X12

Reverse Barbell Shrugs ss w/ Barbell Shrugs & Concentric Shrugs: 3XFailure

Thera Band Neck Raises: 3X30

Standing Isolated 1-Handed Lateral Raises: 15X12X2

Barbell Upright Rows (wider grip): 85X10, 95X8, 105X6, 115X4

Smith Machine Military (bar brought down only to chin): 2PX8, 2P+1/4's X8, 2P+1/4's + nickles X6

Seated Lateral Raises (Triple drop, 1st 2 weights failure, last weight held for 30 sec): 30/20/10, 25/15/5

Vertical Dumbbell Presses (3XFailure w/ partial reps): 40

Later in the day cardio: 20 min of HIIT on treadmill

Can't complain about this shoulder workout, worked extremely well. When I'm done with this I should be close to where I want to be, just go to allow my problem areas to catch up.
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