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  #861  
Old 09-02-2011, 11:18 PM
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Default 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.
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  #862  
Old 09-04-2011, 03:15 AM
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Default 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
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  #863  
Old 09-05-2011, 01:09 AM
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Default 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.
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  #864  
Old 09-05-2011, 08:47 PM
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Default 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.
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  #865  
Old 09-06-2011, 11:52 AM
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Default

Quote:
Originally Posted by HardCory View Post
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.
I think you already accomplished it. I am no math whiz, but 2 miles is always under 13 miles...I think.

----

Also, nice to know you are back in the ring. Unfortunately, my work put a block on youtube and I can't watch it.
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  #866  
Old 09-06-2011, 12:22 PM
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Default

My bad 13 minutes.
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  #867  
Old 09-06-2011, 11:02 PM
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Default 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.
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  #868  
Old 09-08-2011, 12:12 AM
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Default 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.
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  #869  
Old 09-10-2011, 01:21 AM
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Default 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.
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  #870  
Old 09-12-2011, 12:12 AM
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Default 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.
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