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CornSprint's I,Bodybuilder Training Log Rating 1

CornSprint Level 3 | Join Date: May 2009 | Location: New York, USA | Posts: 187 BACK - SATURDAY - FULL BODY 01-30-2010, 11:31 PM Force Spectrum Ramping A1 EXERCISE SETS REPS SPEED REST Step-Up 4 3 Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 50 50 50 50 REPS 3 3 3 3 Force Spectrum Ramping A2 EXERCISE SETS REPS SPEED REST Single-Leg Leg Extension 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 60 75 90 100 70x12 REPS 3 3 3 3 Max Rep Force Spectrum Ramping B1 EXERCISE SETS REPS SPEED REST Close-Grip Incline Press, Dead Start from Pins 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 135x3 155x3 175x3 185x3 155x15 REPS 3 3 3 3 Max Rep Force Spectrum Ramping B2 EXERCISE SETS REPS SPEED REST Restart Reverse Preacher Curl 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 65 75 85 85 70 REPS 3 3 3 3 Max Rep Force Spectrum Ramping C1 EXERCISE SETS REPS SPEED REST Face Pull 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 145 160 175 160 115x15 REPS 3 3 3 3 Max Rep Ratchet Loading C2 EXERCISE SETS REPS SPEED REST Dip, from Dead Start at Bottom 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 22.5 22.5 40 40 20 REPS 1 3 1 3 Max Rep

CornSprint Level 3 | Join Date: May 2009 | Location: New York, USA | Posts: 187 BACK - TUESDAY - FULL BODY 02-03-2010, 11:03 PM Ratchet Loading A1 EXERCISE SETS REPS SPEED REST Single-Leg Leg Press 4 1/3 Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 145 145 160 160 REPS 1 3 1 3 Ratchet Loading A2 EXERCISE SETS REPS SPEED REST Single-Leg Leg Curl 4 1/3 Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 70 70 80 80 REPS 1 3 1 3 Ratchet Loading B1 EXERCISE SETS REPS SPEED REST Bench Press 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 195 195 215 215 185 REPS 1 3 1 3 12 Ratchet Loading B2 EXERCISE SETS REPS SPEED REST Standing Wide-Grip Barbell Curl 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 75 75 85 85 70 REPS 1 3 1 3 15 Force Spectrum Ramping C1 EXERCISE SETS REPS SPEED REST Medium-Grip Upright Row 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 85 95 105 115 95 REPS 3 3 3 3 12 Force Spectrum Ramping C2 EXERCISE SETS REPS SPEED REST Decline Triceps Extension 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 65 75 85 95 75 REPS 3 3 3 3 17

CornSprint Level 3 | Join Date: May 2009 | Location: New York, USA | Posts: 187 BACK - MONDAY - SPECIALIZATION 02-10-2010, 10:26 PM Activation Cluster A EXERCISE SETS REPS SPEED REST Rack Pull from Pins 2" Below Knee 2 3 x 1 Max Force 10/90 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 225 315 REPS 3 3 Force Spectrum Ramping B EXERCISE SETS REPS SPEED REST Deadlift 6 3 Max Force 90 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 225 275 295 315 335 REPS 3 3 3 3 3 Force Spectrum Ramping C EXERCISE SETS REPS SPEED REST Medium-Grip Pull-Up 6 3 Max Force 90 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 3 10 15 160 145 160 REPS 3 3 3 3 3 3 Force Spectrum Ramping D EXERCISE SETS REPS SPEED REST Seated Row 7 3 Max Force 90 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 145 160 175 190 200 210 170 REPS 3 3 3 3 3 3 12

CornSprint Level 3 | Join Date: May 2009 | Location: New York, USA | Posts: 187 BACK - TUESDAY - FULL BODY 02-10-2010, 10:27 PM Ratchet Loading A1 EXERCISE SETS REPS SPEED REST Single-Leg Leg Press 4 1/3 Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 145 145 160 160 REPS 1 3 1 3 Ratchet Loading A2 EXERCISE SETS REPS SPEED REST Single-Leg Leg Curl 4 1/3 Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 80 80 95 95 REPS 1 3 1 3 Ratchet Loading B1 EXERCISE SETS REPS SPEED REST Bench Press 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 205 205 225 225 185 REPS 1 3 1 3 10 Ratchet Loading B2 EXERCISE SETS REPS SPEED REST Standing Wide-Grip Barbell Curl 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 80 80 95 95 80 REPS 1 3 1 3 12 Force Spectrum Ramping C1 EXERCISE SETS REPS SPEED REST Medium-Grip Upright Row 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 95 105 115 120 95 REPS 3 3 3 3 12 Force Spectrum Ramping C2 EXERCISE SETS REPS SPEED REST Decline Triceps Extension 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 60 70 80 85 70 REPS 3 3 3 3 12

CornSprint Level 3 | Join Date: May 2009 | Location: New York, USA | Posts: 187 BACK - TUESDAY - FULL BODY 02-10-2010, 10:28 PM Ratchet Loading A1 EXERCISE SETS REPS SPEED REST Single-Leg Leg Press 4 1/3 Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 145 145 160 160 REPS 1 3 1 3 Ratchet Loading A2 EXERCISE SETS REPS SPEED REST Single-Leg Leg Curl 4 1/3 Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 80 80 95 95 REPS 1 3 1 3 Ratchet Loading B1 EXERCISE SETS REPS SPEED REST Bench Press 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 205 205 225 225 185 REPS 1 3 1 3 10 Ratchet Loading B2 EXERCISE SETS REPS SPEED REST Standing Wide-Grip Barbell Curl 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 80 80 95 95 80 REPS 1 3 1 3 12 Force Spectrum Ramping C1 EXERCISE SETS REPS SPEED REST Medium-Grip Upright Row 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 95 105 115 120 95 REPS 3 3 3 3 12 Force Spectrum Ramping C2 EXERCISE SETS REPS SPEED REST Decline Triceps Extension 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 60 70 80 85 70 REPS 3 3 3 3 12

CornSprint Level 3 | Join Date: May 2009 | Location: New York, USA | Posts: 187 BACK - MONDAY - SPECIALIZATION 02-11-2010, 10:42 PM Activation Cluster A EXERCISE SETS REPS SPEED REST Rack Pull from Pins 2" Below Knee 2 3 x 1 Max Force 10/90 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 225 315 REPS 3 3 Force Spectrum Ramping B EXERCISE SETS REPS SPEED REST Deadlift 6 3 Max Force 90 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 225 275 295 315 335 REPS 3 3 3 3 3 3 Force Spectrum Ramping C EXERCISE SETS REPS SPEED REST Medium-Grip Pull-Up 6 3 Max Force 90 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 0 10 15 160 145 160 LAT PD REPS 3 3 3 3 3 3 Force Spectrum Ramping D EXERCISE SETS REPS SPEED REST Seated Row 7 3 Max Force 90 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 145 160 175 190 200 210 170 REPS 3 3 3 3 3 3 12

CornSprint Level 3 | Join Date: May 2009 | Location: New York, USA | Posts: 187 BACK - TUESDAY - FULL BODY 02-11-2010, 10:44 PM Ratchet Loading A1 EXERCISE SETS REPS SPEED REST Single-Leg Leg Press 4 1/3 Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 145 145 160 160 REPS 1 3 1 3 Ratchet Loading A2 EXERCISE SETS REPS SPEED REST Single-Leg Leg Curl 4 1/3 Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 80 80 90 90 REPS 1 3 1 3 Ratchet Loading B1 EXERCISE SETS REPS SPEED REST Bench Press 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 205 205 225 225 185 REPS 1 3 1 3 10 Ratchet Loading B2 EXERCISE SETS REPS SPEED REST Standing Wide-Grip Barbell Curl 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 80 80 95 95 80 REPS 1 3 1 3 12 Force Spectrum Ramping C1 EXERCISE SETS REPS SPEED REST Medium-Grip Upright Row 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 95 105 115 120 95 REPS 3 3 3 3 12 Force Spectrum Ramping C2 EXERCISE SETS REPS SPEED REST Decline Triceps Extension 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 60 70 80 85 70 REPS 3 3 3 3 12

CornSprint Level 3 | Join Date: May 2009 | Location: New York, USA | Posts: 187 BACK - WEDNESDAY - SPECIALIZATION 02-11-2010, 10:45 PM Max Force Sets A1 EXERCISE SETS REPS SPEED REST Rack Pull from Pins 2" Below Knee 5 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 335 335 335 335 335 REPS 2 2 2 2 2 Max Force Sets A2 EXERCISE SETS REPS SPEED REST 45-Degree Barbell Row 5 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 165 165 165 165 165 REPS 2 2 2 2 2 Max Force Sets A3 EXERCISE SETS REPS SPEED REST Deadlift 5 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 315 315 315 315 315 REPS 2 2 2 2 2 Max Force Sets A4 EXERCISE SETS REPS SPEED REST Seated Row 5 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 205 205 205 205 205 REPS 2 2 2 2 2 Max Force Sets A5 EXERCISE SETS REPS SPEED REST Medium-Grip Pull-Up 5 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 27.5 27.5 27.5 27.5 27.5 REPS 2 2 2 2 2

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