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  #961  
Old 03-05-2012, 06:04 PM
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Default Feb. 27

Day 28

Upper Power

BB Rows:
225X5
235X5
240X5
250X5
255X3

Bench:
225X3
235X3
245X3
245X3
245X2

Shoulder-width Pull-ups:
35X6
35X6
35X6

DB Incline:
70X6
75X6
80X6

CG Pulldowns:
210X6
220X6
230X6 PR

Military:
135X6
145X6
150X6

Preacher Curls:
105X6
110X6
115X6

Skull Crushers:
95X6
105X6
115X6 PR

Feb. 28

Day 29

Weight: 201.2

Lower Power

Deadlifts:
375X3

Leg Press:
540X10
630X10
720X6
810X6
810X6

Standing Calf Raises:
355X10
355X7
355X7

Seated Calf Raises:
215X10
215X7
215X6

Seated Leg Curls:
180X6
200X6
220X6 PR

Leg Ext:
210X10
210X10
210X10

After 4 weeks of this program and diet I'm still over 200lbs; feeling leaner and stronger. Couldn't complete deadlifts on this day my partner messed up and put the wrong weight on his side and I didn't notice it until after my set. I had a pinching feeling in my hamstring and didn't want to risk it.

Feb. 29

Day 30

Core and Cardio

Single Leg Posts:
BWX45 sec
BWX45 sec
BWX45 sec

Lumberjacks:
25X1 min
25X1 min
25X1 min

GHR:
BWX20
BWX20
BWX20

MB Straight Leg Crunch:
12X40
12X40
12X40

1 Leg MB Rotation:
12X45 sec
12X45 sec
12X45 sec

Squats:
BWX45 sec
BWX45 sec
BWX45 sec

30 mins of moderate intensity cardio on elliptical.

Mar. 1

Day 31

AM Workout:

Chest and Shoulders Hypertrophy

Bench:
135X12
155X12
165X12
175X12

Cable Front Raises:
20X12
25X12
30X12
30X12

Hammer Strength Incline:
90X12
110X12
120X12
140X12

Hammer Strength Front Military:
90X12
90X12
90X12
90X12

Smith Machine Decline:
140X12
140X12
140X12
140X12

Upright Rows:
90X12
90X12
90X12
90X12

DB Flies:
30X12
35X12
40X12
40X12

Reverse DB Flies:
25X12
25X12
25X12
25X12

Machine Flies:
50X50

PM Workout:

Back Hypertrophy

Pull-ups (Varied grips):
BWX10
BWX10
BWX10
BWX10
BWX10

Deadlifts:
225X10
275X10
315X10
315X10
315X10

Shrugs:
225X12
225X12
225X12
225X12
225X12

Cable Rows:
110X10
130X10
150X10
160X10
170X10

Lat Pulldowns:
150X10
160X10
160X10
160X10
100X36

Mar. 2

Legs Hypertrophy

Squats:
135X10
185X10
185X10
185X10

Standing Leg Curls:
50X10
50X10
50X10
60X10
70X10

Standing Calf Raises:
215X12
215X12
215X12
215X12
215X12

Adductors:
160X10
170X10
180X10
190X10
200X10

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

Leg Ext:
210X10
210X10
210X10
210X10
150X20

Reverse Donkey Calf Raises:
220X50
240X50

Lying Leg Curls:
150X10
150X10
150X10
150X10
100X20

Seated Calf Raises:
90X50
90X50

Was able to squat without any discomfort in my quad, so I'm hoping that I can gradually work my way back up to the weight I was at.

Mar. 3

Day 33

Arms Hypertrophy & Cardio

V-Grip Pushdowns:
110X12
130X12
150X12
150X12
150X12

Preacher Curls:
75X12
85X12
85X12
90X12
90X12

Decline Skull Crushers:
95X12
95X12
95X10
95X10
95X10

Concentration Curls:
30X12
35X12
35X12
40X10
40X10

Cable Kickbacks:
50X12
50X12
55X10
55X10
55X10

High Pulley Cable Curls:
40X12
50X12
55X12
60X10
65X10

Biked 6 miles in 20 mins on level 10 resistance.

Mar. 4

Day 34

Core & Cardio

MB V-ups:
10X30
10X30
10X30

Planks (front and sides):
BWX90 sec
BWX90 sec
BWX90 sec

MB Woodchoppers:
12X1 min
12X1 min
12X1 min

1 Leg RDL:
16X45 sec
16X45 sec
16X45 sec

Seated Rotation:
12X40
12X40
12X40

Squats:
BWX1 min
BWX1 min
BWX1 min

30 mins of moderate intensity cardio on bike.

Planks are brutal; not a big fan of them.
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  #962  
Old 03-12-2012, 04:56 PM
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Default Mar. 5

Day 38

Upper Power Deload Week 1 60%

BB Rows:
155X5
155X5
155X5
155X5
155X5

Bench:
155X5
155X5
155X5
155X5
155X5

Pull-ups:
20X6
20X6
20X6

Dips:
45X6
45X6
45X6

Rack Chins:
45X10
45X10
45X10

Military:
90X10
90X10
90X10

BB Curls:
75X10
75X10
75X10

Skull Crushers:
75X10
75X10
75X10

Mar. 6

Day 39

Lower Power Deload 60%

Squats:
195X5
195X5
195X5
195X5
195X5

Deadlifts:
255X10
255X10
255X10
255X6
255X6

Standing Calf Raises:
215X10
215X10
215X10

Hack Squats:
230X6
230X6
230X6

Seated Calf Raises:
135X10
135X10
135X10

Lying Leg Curls:
90X10
90X10
90X10

Leg Ext:
180X10
180X10
180X10

Mar. 7

Day 40

Core & Cardio

Single Leg Posts:
BWX45 sec
BWX45 sec
BWX45 sec

Lumberjacks:
25X1 min
25X1 min
25X1 min

GHR:
BWX20
BWX20
BWX20

MB Straight Leg Crunch:
12X40
12X40
12X40

1 Leg MB Rotation:
12X1 min
12X1 min
12X1 min

Squats:
BWX1 min
BWX1 min
BWX1 min

Mar. 8

Day 41

AM Workout: Chest & Shoulders Hypertrophy

Decline:
135X12
155X12
175X12
185X12

Reverse Machine Flies:
110X12
120X12
130X12
140X12

DB Bench:
60X12
60X12
60X12
60X12

L-Laterals:
20X12
25X12
25X12
25X12

Smith Machine Incline:
90X12
110X12
140X12
140X12

Seated DB Shrugs:
70X12
80X12
80X12
80X12

Cable Flies:
30X12
40X12
50X12
60X12

Shoulder Press:
95X12
95X12
95X12
95X12

PM Workout: Back Hypertrophy

Pull-ups:
BWX10
BWX10
BWX10
BWX10

Widegrip Cable Rows:
120X10
130X10
140X10
150X10

Cable Pullovers:
50X10
70X10
80X10
90X10

Face Pulls:
100X10
110X10
120X10
130X10

CG Pulldowns:
150X10
160X10
170X10
180X10

Mar. 9

Day 42

Legs Hypertrophy

Squats:
185X10
185X10
185X10
185X10

Good Mornings:
135X10
135X10
135X10
135X10

Leg Press Calf Raises:
180X12
200X12
200X12
200X12

Leg Ext:
210X10
210X10
210X10
210X10

Reverse Donkey Calf Raises:
220X50
220X50

Seated Leg Curls:
110X10
120X10
120X10
120X10

Seated Calf Raises:
90X50
90X50

Mar. 10

Day 43

Arms Hypertrophy

Hammer Curls:
25X10
30X10
35X10
40X10
40X10

Skull Crushers:
75X10
85X10
85X10
90X10
90X10

Spider Curls:
50X10
60X10
60X10
60X10
60X10

Reverse Grip Bench:
95X10
115X10
115X10
115X10
115X10

Machine Curls:
70X10
75X10
80X10
85X10
90X10

Reverse Pushdowns:
130X10
150X10
150X10
150X10
150X10

20 mins of moderated intensity cardio on elliptical.

Mar. 11

Day 44

Cardio

20X10 sec sprints on bike followed by 20 mins of moderate intensity cardio.

Joints really needed a break so I'll be deloading for a couple weeks and working my way back up to hopefully so more PRs. Just looking to stay focused; a lot of drama going on in my life right now that's affecting my family, but hopefully we can move past this soon enough.
__________________
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-Colossians 3:23

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  #963  
Old 03-23-2012, 10:41 PM
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HardCory HardCory is offline
HardCory is working towards a lean 200
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Join Date: Nov 2008
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Default Mar. 23

Lower Hypertrophy

Squats:
185X8
185X8
185X8
185X8
185X8
185X8
185X8
185X8

RDL:
225X8
225X8
225X8
225X8
225X8
225X8
225X8
225X8

Standing Calf Raises:
275X8
275X8
275X8
275X8
275X8
275X8
275X8
275X8

Leg Press:
450X8
450X8
450X8
450X8
450X8
450X8
450X8
450X8

Seated Calf Raises:
135X8
135X8
135X8
135X8
135X8
135X8
135X8
135X8

Lying Leg Curls:
120X8
150X8
150X8
150X8
150X8
150X8
150X8
150X8

Leg Ext:
225X8
225X8
225X8
225X8
225X8
225X8
225X8
225X8

Seated Leg Curls:
120X8
120X8
120X8
120X8
120X8
120X8
120X8
120X8

Woke up this morning and decided I would challenge myself with something I'd like to call Crazy 8's. 8 exercises with 8 sets of 8; after completing it I think I might actually be a little crazy in the head to put my body through that type of punishment.
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"Whatever you do, work at it with all your heart, as working for the Lord, not for men"
-Colossians 3:23

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  #964  
Old 03-24-2012, 12:24 AM
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Default

Vince Girdona advocated an 8x8 rep scheme for some of his workouts.
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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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  #965  
Old 04-03-2012, 12:57 AM
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HardCory HardCory is offline
HardCory is working towards a lean 200
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Join Date: Nov 2008
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Default Apr. 2

Upper Power

BB Rows:
225X5
235X5
240X5
245X5
255X5 PR

Bench:
205X5
215X5
225X5
235X3
245X3

Pull-ups:
30X6
30X6
30X6

Dips:
45X6
55X6
70X6

Rack Chins:
45X10
70X6
70X6

Shoulder Press:
135X6
135X6
140X6

EZ Bar Curls:
95X6
105X6
110X6

Skull Crushers:
110X6
115X6
115X6

First day back to power lifting since the deload and the majority of the strength is still there; so God willing I should be putting up more PRs in the near future before I start my cut.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men"
-Colossians 3:23

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  #966  
Old 04-04-2012, 02:53 AM
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HardCory HardCory is offline
HardCory is working towards a lean 200
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Default Apr. 3

Lower Power

Squats:
275X3
285X3
295X3
295X3
295X3

SLDL:
315X6
315X6
315X6
315X6
315X6

Hack Squats:
360X6
360X6
360X6

Lying Leg Curls:
135X6
135X6
135X6

Leg Ext:
285X8
285X8
285X8

Standing Calf Raises:
315X6
315X6
315X6

Seated Calf Raises:
180X8
180X8
180X8

First time squatting heavy since the quad injury; went well strength off a little, but that's to be expected.
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"Whatever you do, work at it with all your heart, as working for the Lord, not for men"
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  #967  
Old 04-17-2012, 01:49 AM
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Default Apr. 16

Upper Power:

BB Rows:
235X5
245X5
255X5
265X3 PR
265X3

Bench:
225X3
235X3
245X3
255X3 PR
260X2 PR

Pull-ups:
40X6
40X6
40X6

Dips:
70X6
75X6
80X6

Rack Chins:
80X6
80X6
80X6

Shoulder Press:
135X6
145X6
150X6

EZ Bar Curls:
115X6
115X6
115X6

Skull Crushers:
115X6
120X6 PR
120X6

Set a few PRs tonight continuing to get strong and looking to maintain during my upcoming cut.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men"
-Colossians 3:23

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  #968  
Old 04-18-2012, 02:26 AM
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HardCory HardCory is offline
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Default Apr. 17

Lower Power

Squats:
275X3
295X3
305X3
310X3
315X3

SLDL:
335X6
345X6
345X6
355X6
355X6

Hack Squats:
360X6
370X6
380X6

Lying Leg Curls:
150X6
165X6
165X6

Leg Ext:
285X8
285X8
285X8

Standing Calf Raises:
335X6
355X6
375X6

Seated Calf Raises:
205X6
205X6
205X6

Getting very close to where I was at strength wise prior to the quad injury; feeling good.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men"
-Colossians 3:23

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  #969  
Old 04-23-2012, 10:14 PM
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HardCory HardCory is offline
HardCory is working towards a lean 200
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Default Apr. 23

Upper Power

BB Rows:
235X3
245X3
255X3
265X3
270X3 PR

Bench:
225X3
235X3
245X3
255X3
265X2 PR

Pull-ups:
45X6
45X6
45X6

Dips:
70X6
80X6
85X6 PR

Rack Chins:
80X6
90X6 PR
90X6

Shoulder Press:
135X6
145X6
155X6 PR

EZ Bar Curls:
115X6
120X6 PR
120X6

Skull Crushers:
120X6
120X6
125X6 PR

Good day where I was able to hit a PR in virtually every lift I did with exception to pull-ups which I'm 5 pounds off my PR there. Feeling good; all the glory to God.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men"
-Colossians 3:23

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  #970  
Old 04-24-2012, 12:02 PM
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Default

Glory to God is right! Moving some serious weight in here.
__________________

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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