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#861
09-02-2011, 11:18 PM
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Sep. 2
Back and Shoulders Hypertrophy
Widegrip Pull-ups: 20X10 20X10 20X10 20X10 Widegrip Cable Rows: 110X10 120X10 130X10 140X10 Seated Side Laterals: 15X10 15X10 20X10 20X10 Lying Reverse Cable Flys: 25X10 35X10 40X10 40X10 Pullovers: 45X10 65X10 65X10 75X10 Machine Press: 110X10 120X10 120X10 130X10 CG Pulldowns: 170X10 170X10 160X10 150X10 DB Upright Rows: 30X10 30X10 30X10 30X10 Leg Raises: BWX12 BWX12 BWX12 Cable Oblique Crunches: 50X12 50X12 50X12 Cable Crunches: 120X12 120X12 120X12 Got a little drained at the end up this one so I had to lower the weight a little to finish.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men" -Colossians 3:23 24-17 ABC Fight Corner Workout Journal http://www.twitter.com/CoryFever 
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#862
09-04-2011, 03:15 AM
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Sep. 3
Lower Hypertrophy
Deadlifts: 315X10 315X10 315X10 315X10 Hack Squats: 270X10 270X10 270X10 270X10 Standing Calf Raises: 255X10 255X10 255X10 255X10 Adductors: 150X10 160X10 170X10 180X10 Abductors: 150X10 150X10 150X10 150X10 Seated Leg Curls: 120X10 120X10 120X10 120X10 120X10 Leg Ext: 180X10 180X10 180X10 180X10 Standing Leg Curls: 50XFX2 50XFX2 50XFX2 50XFX2 Had a long day at work, anytime I have to work a Saturday it's draining, so I made sure to blow off some steam in the gym after work. Deadlifts absolutely brutalized me, but I still had an entire leg workout ahead of me so there was no other option than finish. I'll be targeting my hamstrings with more volume because I've noticed that they're lagging a bit. On another note here's a link to my first match back from injury, kinda happened out of the blue, ring rust not horribly bad. http://youtu.be/S8c1smttixE
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men" -Colossians 3:23 24-17 ABC Fight Corner Workout Journal http://www.twitter.com/CoryFever
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#863
09-05-2011, 01:09 AM
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Sep. 4
Chest & Arms Hypertrophy
Decline: 135X10 155X10 165X10 175X10 185X8 Skull Crushers: 75X10 85X8 85X8 85X8 EZ Bar Curls: 85X10 85X10 85X8 85X8 Hammer Strength Incline: 70'sX10 70'sX10 70'sX10 75'sX8 Reverse Pushdowns: 110X10 130X10 140X10 140X10 DB Flys: 25X12 30X12 30X12 35X12 40X8 Cable Hammer Curls: 70X10 80X10 90X10 100X10 Standing Rotation: 45X12 45X12 45X12 Jackknives: BWX12 BWX12 BWX12 Swiss Ball Crunches: BWX25 BWX25 BWX25 Chest has been lagging a bit so I'll be hitting it with more volume now that the shoulder is up to it.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men" -Colossians 3:23 24-17 ABC Fight Corner Workout Journal http://www.twitter.com/CoryFever
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#864
09-05-2011, 08:47 PM
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Sep. 5
Cardio
400M sprintsX4 Each run I'm feeling more conditioned, I'm hoping on these days I can make myself uncomfortable enough that the 2 mile days become a breeze. Out of every goal I set I think I will accomplish the 2 miles in or under 13 miles first, but we'll see how that goes.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men" -Colossians 3:23 24-17 ABC Fight Corner Workout Journal http://www.twitter.com/CoryFever
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#865
09-06-2011, 11:52 AM
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Quote:
 ---- Also, nice to know you are back in the ring. Unfortunately, my work put a block on youtube and I can't watch it.
__________________
 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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#866
09-06-2011, 12:22 PM
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My bad 13 minutes.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men" -Colossians 3:23 24-17 ABC Fight Corner Workout Journal http://www.twitter.com/CoryFever
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#867
09-06-2011, 11:02 PM
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Sep. 6
Upper Power
BB Rows: 245X5 250X4 PR 250X3 BB Bench: 215X5 225X3 225X3 Shoulder width Pull-ups: BW+50X6 PR BW+50X6 BB Shoulder Press: 140X6 135X6 135X6 EZ Bar Curls: 120X6 PR 135X6 135X6 Reverse Pushdowns: 150X8 160X6 165X6 Lat Pulldowns: 170X8 190X6 Hammer Strength Incline: 110'sX6 110'sX6 Hit a couple more PRs, but I'm thinking I'm getting close to needing a deload to allow my body to reset, possibly next week I might go with a strictly hypertrophy week.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men" -Colossians 3:23 24-17 ABC Fight Corner Workout Journal http://www.twitter.com/CoryFever
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#868
09-08-2011, 12:12 AM
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Sep. 7
Lower Power
Deadlifts: 365X5 375X3 385X3 Standing Calf Raises: 355X8 355X6 355X6 Front Squats: 135X8 155X6 185X6 Hack Squats: 380X6 380X6 Lying Leg Curls: 200X6 200X6 Leg Ext: 255X6 270X6 Seated Calf Raises: 205X8 205X6 205X6 Warming up I was feeling pretty weak, but after my first set of deads I was ready for more weight, felt good today. Tried front squats, my quads could have handled more weight it's just a matter of keeping the bar positioned, my shoulders feel bruised.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men" -Colossians 3:23 24-17 ABC Fight Corner Workout Journal http://www.twitter.com/CoryFever
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#869
09-10-2011, 01:21 AM
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Sep. 9
Gironda Pull-ups:
BWX10 BWX10 BWX10 BWX10 BB Rows: 185X10 185X10 185X10 185X10 BB Incline: 135X10 135X10 135X10 135X10 Low Pulley Cable Crossovers: 30X10 40X10 45X10 50X10 55X10 DB Bench: 50X10 55X10 60X10 60X10 60X10 Rope Pulldowns: 100X10 100X10 110X10 120X10 Machine Flys: 130X10 140X10 150X10 150X10 150X10 Leg Raises: BWX12 BWX12 BWX12 Cable Oblique Crunches: 50X12 50X12 50X12 Cable Crunches: 120X12 120X12 120X12 Was able to do BB Incline for the first time since surgery, I find that if I stop at parallel on this one I don't feel the discomfort, so I'll make sure that I do that.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men" -Colossians 3:23 24-17 ABC Fight Corner Workout Journal http://www.twitter.com/CoryFever
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#870
09-12-2011, 12:12 AM
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Sep. 10
Lower Hypertrophy
Squats: 235X10 235X8 225X8 225X8 RDL: 200X10 200X10 200X10 200X10 200X10 Sissy Squats: 50X10 55X10 55X10 55X10 Standing Calf Raises: 255X10 255X10 255X10 255X10 235X10 235X10 Lying Leg Curls: 150X10 150X10 150X10 150X10 150X10 Seated Calf Raises: 90X50 90X50 Leg Ext: 150X20 165X20 Seated Leg Curls: 90X20 100X20 Great leg workout, really pushed myself hard, got DOMS in the hamstrings pretty bad today, but worth it.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men" -Colossians 3:23 24-17 ABC Fight Corner Workout Journal http://www.twitter.com/CoryFever
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