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  #801  
Old 07-08-2011, 04:06 AM
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Default Jul. 7

Chest and Arms Hypertrophy

Bench (speed set):
135X3
135X3
135X3
135X3
135X3
135X3

Behind the Back Dips:
45X12
90X12
90X12
135X12

Hammer Strength Iso Bench:
45'sX12
55'sX12
70'sX10
80'sX10

Hammer Curls:
25X12
30X12
35X10
40X8

Cable Kickbacks:
40X15
45X13
50X12
50X12

DB Flies:
25X15
30X15
30X15
35X12

Machine Curls:
55X15
70X15
70X13
70X12

Leg Raises:
BWX12
BWX12
BWX12

Standing Oblique Crunches:
45X12
45X12
45X12

Machine Crunches:
BWX20
BWX20
BWX20

Feeling really tired the past two workouts, coming back from vacation sucks, my body should adapt soon, tomorrow is a well needed day off. Family is in town so I will enjoy their company for the next week.
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  #802  
Old 07-08-2011, 11:48 AM
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How was the vacation?
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  #803  
Old 07-08-2011, 11:52 AM
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Quote:
Originally Posted by Commander View Post
How was the vacation?
I really enjoyed the vacation, wish it could have been longer, but it was a blessing to spend time with my wife and kids.
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  #804  
Old 07-10-2011, 03:03 AM
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Default Jul. 9

Power Upper

BB Rows:
195X5
200X5
205X5
210X5 PR
215X4 PR

DB Bench:
75X5
75X5
80X4

BB Shoulder Press:
95X8
100X8
105X6

Pull-ups Shoulder width:
BW+25X8, BW+30X6

Dips:
BW+30X9, BW+35X6

V-Grip Tricep Pushdowns:
150X10
170X7
180X6

Machine Curls:
105X8
115X6
115X6

CG Pulldowns:
200X6
200X6

Kinda tweaked my shoulder in wrestling training last night, so it was feeling weird today which is why I opted out of the last two sets of DB Press, right now there's a burning in my bicep, I'll see how it feels tomorrow morning.
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  #805  
Old 07-11-2011, 11:49 AM
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Sounds similar to the pain I had, be careful.

Nice to see you are in wrestling training, how does the wife feel about that?
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  #806  
Old 07-11-2011, 06:24 PM
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Quote:
Originally Posted by Commander View Post
Sounds similar to the pain I had, be careful.

Nice to see you are in wrestling training, how does the wife feel about that?
I took the day off yesterday it's feeling better everyday, I think it was stretched further that it had been in awhile. My wife is pretty much supportive in anything I do I haven't made a decision yet if I will return, but I'll keep everyone posted.
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  #807  
Old 07-13-2011, 12:56 AM
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Default Jul. 11

Power Lower

Deadlift:
365X5
375X3
375X2

Sissy Squats:
60X10
70X9
80X6

Hack Squats:
360X6
360X6

Lying Leg Curls:
170X8
190X6

Leg Ext:
180X7
190X6

Standing Calf Raises:
255X10
275X8
275X7

Seated Calf Raises:
160X10
180X8
180X6

Back and traps are really sore today from this workout, could have probably gotten 3 reps on my last set of deads but my grip was giving out.
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  #808  
Old 07-14-2011, 02:28 AM
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Default Jul. 13

Back & Shoulders Hypertrophy

Supported T-Bar Rows:
45X12
90X12
135X10
135X10

Machine Shoulder Press:
100X12
110X10
120X8
120X8

Widegrip Pullups:
BW+20X8
BW+10X8
BWX8
BWX8

Reverse Machine Flys:
100X10
100X10
100X10
110X8

DB Shrugs:
70X12
70X12
70X12
70X12

CG Pulldowns:
150X12
160X10
160X9
160X8

Seated DB Side Laterals:
10X12
15X10
15X10
15X10

Hanging Leg Raises:
BWX12
BWX12
BWX12

Machine Oblique Crunches:
30X12
30X12
30X12

Cable Crunches:
110X12
110X12
110X12

Yesterday while stepping on an incline I felt a sharp pain in my lower back, and it has been sore since so today I played it safe keeping the stress off of the lower back. I got on the foam roller as well which made my back feel a lot better. As far as my shoulder goes it has gotten better, I'll just be focusing on strengthening it from every angle on hypertrophy days.
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  #809  
Old 07-15-2011, 01:53 AM
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Default Jul. 14

Lower Hypertrophy

Sissy Squats:
50X12
55X10
60X8
60X8

GHR:
BWX10
BWX10
BWX10
BWX10

Adductor Machine:
160X12
160X12
170X12
170X12

Abductor Machine:
140X12
140X12
150X12
150X12

Leg Extension:
150X10
150X10
150X10
150X10

Seated Leg Curls:
120X10
120X10
120X10
120X10

Donkey Calf Raises:
220X12
220X12
220X12
220X12

Reverse Donkey Calf Raises:
180X50
180X50

Once again taking it easy on my lower back today so I was concerned that I wouldn't be able to have a good leg workout, but I found myself semi stumbling out of the gym.

I've begun a competition with one of my buddies to see who can deadlift 500 first. So obviously I went to Mike Z. for advice and he gave me a good program that I can integrate into the power hypertrophy adaptive training.

On another note my boy took his first step yesterday, I feel truly blessed that's something I thought I was going to miss when my family moved away. God is good.
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-Colossians 3:23

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  #810  
Old 07-15-2011, 11:41 AM
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Default

Quote:
Originally Posted by HardCory View Post
Once again taking it easy on my lower back today so I was concerned that I wouldn't be able to have a good leg workout, but I found myself semi stumbling out of the gym.
Without a doubt squats should be a staple, but when injuries prevent them such as your lower back and my hip, you can DEFINITELY crush your legs without them if you have the will.

My legs are toast today from insane amount of walking lunges and tire sprints yesterday.

And I can't imagine doing the volume you did on Sissy Squats and GHR.

Quote:
Originally Posted by HardCory View Post
I've begun a competition with one of my buddies to see who can deadlift 500 first. So obviously I went to Mike Z. for advice and he gave me a good program that I can integrate into the power hypertrophy adaptive training.
Smart move, good luck!

(I may have to get in on this competition. I would love to break 500)

Quote:
Originally Posted by HardCory View Post
On another note my boy took his first step yesterday, I feel truly blessed that's something I thought I was going to miss when my family moved away. God is good.
Awesome, God is good.
__________________

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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