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  #871  
Old 09-12-2011, 12:19 AM
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Default Sep. 11

Shoulders and Arms Hypertrophy

Cable Laterals:
20X10
20X10
25X10
25X10
25X10

Arnold Presses:
40X10
40X10
45X10
45X10
45X10

Skull Crushers:
75X10
75X10
85X10
85X10
85X10

Standing DB Curls:
35X10
35X10
35X10
35X10

Machine Reverse Flys:
80X10
90X10
100X10
110X10
120X10

Cable Kickbacks:
40X10
40X10
45X10
50X10
55X10

DB Preacher Curls:
35X10
40X10
45X10
45X10

Upright Rows:
90X10
90X10
90X10
90X10
90X10

Frog Crunches:
BWX15
BWX15
BWX15

Jackknives:
BWX15
BWX15
BWX15

Cable Wood choppers:
70X12
70X12
70X12

Well, a year ago to the day is when I paralyzed my arm, really been an insane year, I could go through this journal and relive the emotions of everything that has happen in the past year, but I know I'm becoming stronger from it.
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  #872  
Old 09-12-2011, 11:33 PM
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Default Sep. 12

Cardio: 2 mile run completed in 13:37.

Knocked 13 seconds off my last time I didn't have high hopes going into this one, my legs were still killing me from Saturday's workout. During the run I felt my right quad knotting up as well as my lower back, but I wasn't going to quit over that.
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  #873  
Old 09-13-2011, 10:51 PM
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Default Sep. 13

Upper Power:

CG Cable Rows:
200X5
210X5
230X3 PR

BB Bench:
225X3
230X3 PR
235X2 PR

WG Pull-ups:
50X5
50X5

BB Shoulder Press:
135X6
135X6
135X6

Machine Curls:
115X6
115X6
115X6

Tricep Pushdowns (w/ back pad):
90X6
95X6
100X6

Lat Pulldowns:
190X6
200X6 PR

Dips:
45X6
45X6

Feels like I'm getting ready to plateau so I'll be deloading here really soon, I'll see how lower power goes tomorrow and base it off that.
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  #874  
Old 09-14-2011, 11:32 PM
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Default Sep. 14

Lower Power:

Deadlift:
390X2
365X3
365X1

Sissy Squats:
70X8
80X6
80X6

Leg Press Calf Raises:
270X10
270X7
270X7

Lying Leg Curls:
200X6
200X6
200X6

Seated Calf Raises:
205X6
205X6
205X6

Leg Ext:
210X6
210X6
210X6

Not extremely happy with the workout today, but I know my body is telling me it's time for a deload. Next couple weeks I'll be doing strictly hypertrophy workouts, and go back at it again.
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  #875  
Old 09-16-2011, 12:33 AM
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Default Sep. 15

Cardio: 4X400M sprints

Yesterday I went out and purchased some compression shorts because after Monday's run my inner thigh was bleeding, these are life savers. The sprints really took me outside of my comfort zone, but that's good, I was starting to hyperventilate, these will definitely help my 2 mile run time.

On another note I'll be heading outta town this weekend haven't seen my family in about a month, things are come up and prevented us from being together. Since then my son has begun to walk, missing stuff like that eats me up inside, but it's all about faith, endurance and a whole lot of prayer.
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  #876  
Old 09-16-2011, 12:19 PM
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Default

Quote:
Originally Posted by HardCory View Post
Cardio: 4X400M sprints

Yesterday I went out and purchased some compression shorts because after Monday's run my inner thigh was bleeding, these are life savers. The sprints really took me outside of my comfort zone, but that's good, I was starting to hyperventilate, these will definitely help my 2 mile run time.
Ouch.

When you say inner do you mean internal? Or was it on the surface and bound to chafe and get worse during the sprints?

Either way, sounds painful. Good job working through the pain.

Quote:
Originally Posted by HardCory View Post
On another note I'll be heading outta town this weekend haven't seen my family in about a month, things are come up and prevented us from being together. Since then my son has begun to walk, missing stuff like that eats me up inside, but it's all about faith, endurance and a whole lot of prayer.
Wow, I will continue to pray for you.
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With God's help...Mens sana in corpore sano
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  #877  
Old 09-16-2011, 01:40 PM
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Default

It's from really bad chaffing, the shorts are great though, so I'll be able to go all out without worrying about that anymore.
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  #878  
Old 09-19-2011, 12:19 AM
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Default Sep. 16

Chest & Back Hypertrophy

Gironda Chin-ups:
BWX10
BWX10
BWX10
BWX8

Reverse Grip BB Rows:
135X10
135X10
155X10
165X10

DB Bench:
50X10
55X10
60X10
65X10
70X10

Lat Pushdowns:
50X10
60X10
70X10
80X10

BB Decline:
135X10
155X10
155X10
155X10
155X10

Lat Pulldowns:
150X10
150X10
150X10
150X10

Cable Flys:
40X10
45X10
50X10
50X10
50X10

Leg Raises:
BWX12
BWX12
BWX12

Frog Crunches:
BWX12
BWX12
BWX12

Machine Oblique Crunches:
BWX15
BWX15
BWX15

Really tired during this one, ended up being a really long day, but worth it in the end.
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  #879  
Old 09-19-2011, 12:25 AM
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Default Sep. 18

Lower Hypertrophy

DB RDL:
70X10
75X10
85X10
90X10
95X10

Front Squats:
135X10
135X10
135X10
135X10
135X10

Donkey Calf Raises:
240X12
240X12
260X12
260X12
280X12
280X12

Lunges:
60X10
60X10
60X10
60X10
60X10

Leg Ext:
150X20
150X20

Seated Calf Raises:
90X50
90X50

Lying Leg Curls:
120X20
120X20

Adductors:
150X10
150X10
150X10
150X10
150X10

Abductors:
120X10
120X10
120X10
120X10
120X10

Left California early this morning to head home, my daughter was balling pretty hard, this separation is getting difficult for her. So I went to the gym today to punish myself and to get my mind off of things.
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  #880  
Old 09-20-2011, 12:06 AM
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Default Sep. 19

Arms Hypertrophy

Incline Skull Crushers:
45X10
65X10
75X10
80X10
80X10

Concentration Curls:
30X10
35X10
40X10
40X10

Reverse Pushdowns:
110X10
120X10
130X10
140X10
150X10

Machine Curls:
70X10
80X10
80X10
80X10

Machine Dips:
90'sX10
90'sX10

Cable Hammer Curls:
100X10
100X10

Jackknives:
BWX12
BWX12
BWX12

Seated Cable Crunches:
50X12
50X12
50X12

Standing Oblique Crunches:
45X12
45X12
45X12

On my third set of machine dips I tweaked my right arm, I believe the bicep tendon, been bugging me all day anything I have to pull something. Tomorrow I will take the day off from lifting, do some sprints, and see how I feel tomorrow night.
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