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  #881  
Old 09-21-2011, 12:44 AM
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Default Sep. 20

Cardio

10X20 sec hill sprints

My arm is better than it was yesterday, I'll take another day off from upper body tomorrow, and probably Thursday, but I'll still be doing something to better myself at the gym.
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  #882  
Old 09-22-2011, 08:12 PM
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Default Sep. 21

Core

Lumberjacks:
BWX45 sec

1 Leg RDL:
BWX10

V-Ups:
BWX20

Jackknives:
BWX20

Seated Rotations:
10X30

Planks:
3X45 sec

Each circuit done 3 times, will continue to rest the arm, I'm off of work until Tuesday visiting the family so hopefully this will allow my arm to recover.
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  #883  
Old 10-04-2011, 01:03 AM
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Default Sep. 30

Lower Hypertrophy

Good Mornings:
95X10
115X10
125X10
135X10
135X10

Sissy Squats:
60X10
60X10
60X10
60X10
60X10

Donkey Calf Raises:
260X10
260X10
260X10
260X10
260X10
260X10

Leg Ext:
180X10
180X10
180X10
180X10
180X10

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

Oct. 1
Chest & Back Hypertrophy

Bench:
135X10
155X10
165X10
165X10

ss w/

DB Flys:
25X12
30X10
35X10
35X10

Lat Pulldowns:
140X10
150X10
160X10
170X10

Machine Rows:
100X10
110X10
120X10
130X10

Hammer Strength Incline:
45'sX10
70'sX10
70'sX10
70'sX10

Straight Arm Pulldowns:
60X10
70X10
70X10
70X10

Machine Frog Crunches:
BWX15
BWX15
BWX15

Been a hectic couple weeks with the arm issue, that is feeling better now, but on the 21st I came down with a cough that still hasn't gone away. Went to the doctor today and he believes it is bronchitis, so I'll be on antibiotics, an inhaler, steroids, and some good night time medicine for the next week and a half. On another note I started creatine loading today, been many years since I've taken and never used it correctly. Hopefully I'll get a good night's rest and hit the gym tomorrow.

Go Cardinals!
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-Colossians 3:23

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  #884  
Old 10-06-2011, 12:12 AM
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Default Oct. 5

Lower Hypertrophy

Squats:
225X8
225X8
225X8
225X8

DB RDL:
80X8
80X8
80X8
80X8

Adductors:
150X10
160X10
170X10
180X10
190X10

Abductors:
130X10
140X10
150X10
160X10
170X10

Leg Ext:
180X10
195X10
195X10
210X10
225X10

Lying Leg Curls
150X10
150X10
150X10
150X10
150X10

Standing Calf Raises:
235X10
235X10
235X10
235X10
235X10
235X10

Seated Calf Raises:
90X50
90X50

Reverse Donkey Calf Raises:
200X50
200X50

Lungs were hurting doing the squats, but besides that everything felt good.
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  #885  
Old 10-07-2011, 12:56 AM
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Default Oct. 6

Incline:
95X10
135X10
135X10
135X10

Pull-ups:
BWX10
BWX10
BWX10
BWX10

DB Bench:
55X10
60X10
60X10
60X10

DB Rows:
60X10
60X10
60X10
60X10

Machine Flys:
130X10
140X10
150X10
160X10

Reverse Lat Pulldowns:
150X10
160X10
170X10
170X10

Frog Crunches:
BWX15
BWX15
BWX15

Medicine Ball Rotations:
10X15
10X15
10X15

Jackknives:
BWX15
BWX15
BWX15

Decent workout getting back into the mix of things.
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  #886  
Old 10-12-2011, 10:47 PM
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Default Oct. 12

Back Hypertrophy

Widegrip Pullups:
15X10
BWX10
BWX10
BWX10
BWX10

Smith Machine Rows:
90X10
110X10
140X10
140X10
140X10

Back Ext:
25X10
25X10
25X10
25X10
25X10

Lat Pulldowns:
150X10
160X10
170X10
170X10
170X10

Med Ball V-Ups:
10X10
10X10
10X10

Leg Raises:
BWX10
BWX10
BWX10

Machine Oblique Crunches:
20X10
20X10
20X10

I've been working out I just got behind posting them in here, so I'll start from scratch and give some tidbits. Yesterday was the first day I attempted cardio since my brush with bronchitis, I was able to get 2 400M sprints done and my lungs were spent, then when I got back in my car I manage to get stung by a bee. I'll workout tomorrow take Friday off to rest and Saturday I should be maxing out on the three lifts, then come Monday it's down to business.
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  #887  
Old 10-14-2011, 12:27 AM
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Default Oct. 13

Arms & Shoulders Hypertrophy

Cable Laterals:
15X10
20X10
25X10
30X10

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

Machine Curls:
70X10
75X10
80X10
85X10

Machine Shrugs:
180X10
180X10
180X10
180X10

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

BTB Dips:
45X15
45X15
45X15
45X15

Standing BB Press:
65X10
95X10
95X10
95X10

Hammer Curls:
30X10
30X10
30X10
30X10

Nice little workout this morning, it will be my last hypertrophy workout for about a month, tomorrow is a rest day and Saturday I max out.
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  #888  
Old 10-14-2011, 12:58 AM
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Quote:
Originally Posted by HardCory View Post
Nice little workout this morning, it will be my last hypertrophy workout for about a month, tomorrow is a rest day and Saturday I max out.
What's the next plan after maxing out?
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  #889  
Old 10-14-2011, 11:50 AM
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Default

Quote:
Originally Posted by Commander View Post
What's the next plan after maxing out?
If all goes well I will be starting Sheiko 29 next week.
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-Colossians 3:23

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  #890  
Old 10-14-2011, 02:01 PM
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Originally Posted by HardCory View Post
If all goes well I will be starting Sheiko 29 next week.
Dang, volume city. Have fun!
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With God's help...Mens sana in corpore sano
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