Renovating the temple of the Holy Spirit - Page 6

HardCory · #51 02-14-2009, 01:33 AM

Cardio: 20 min a HIIT

Great cardio session despite the people who were messing around in the gym behind me, usually this annoys me because I take the gym extremely serious, but in a good mood and getting a good sweat wasn't going to let anyone ruin that.

HardCory · #52 02-15-2009, 03:21 AM

V-Bar Pullups 4X12: 10lbs, 20lbs, 25lbs, 35lbs

Closegrip Pulldowns: 150X15, 170X8, 190X6, 200X4

Barbell Rows: 135X15, 155X8, 165X6, 185X4

Cable full ROM Lat Pulldowns: 30X15, 40X12, 45X10, 50X8

Deadlift: 250X15, 315X8, 335X6, 350X4

Hanging Weighted Twisting Raises: 3X20 w/ 3lb leg weights on first 2, bw on last

Leg Lift: 3X10 w/ 3lb leg weights

Seated Bench Crunches 3X10: 100lbs

10X20 sec sprints on stair climber

I can describe this back workout with one word, "intense". I was completely drained by time I left the gym, but I know that I need to exhibit this level of intensity on my problem areas. Besides that been eating like a horse today, calorie intake a little higher than usual because of this workout.

HardCory · #53 02-18-2009, 01:23 AM

Barbell Curls 3X10: 85lbs, 95lbs, 105lbs

Dumbbell Curls 3X10: 30lbs, 35lbs, 35lbs

Dumbbell Preacher Curls: 35lbs, 40lbs, 45lbs

Seated High Pulley Concentration Extensions 2X15: 35lbs, 40lbs

Closegrip Bench: 145X10, 150X10, 155X10, 165X8

Incline Overhead Cable Extension: 55X12, 65X12, 75X10

Seated High Pulley Concentration Extensions Triple drop set: 55lbs/45lbs/35lbs/25lbs

Weighted Leg overs 3X25: 3lb ankle weights

Hanging Leg Raises: 3X10 3lb ankle weights

Weighted Crunch: 10X10, 10X10, 25X10

Yesterday I ended up taking the day off, Sunday spent most of the day on the road, snow in the Sierras made for a very long road trip. Wrestling match went alright, still a little rusty from the layoff. My bicep workout didn't have the usual volume, but I thought I'd switch it up a little today, tris were fried by the end. Tomorrow I'll hit up legs, still brewing up a workout, probably some good volume tomorrow, I've been craving it all week.

Commander · #54 02-18-2009, 01:08 PM

Quote:

Originally Posted by HardCory

Yesterday I ended up taking the day off, Sunday spent most of the day on the road, snow in the Sierras made for a very long road trip. Wrestling match went alright, still a little rusty from the layoff. My bicep workout didn't have the usual volume, but I thought I'd switch it up a little today, tris were fried by the end. Tomorrow I'll hit up legs, still brewing up a workout, probably some good volume tomorrow, I've been craving it all week.

Wrestling match.....any more news? Was this another tryout for the WWE farm system?

HardCory · #55 02-21-2009, 02:50 AM

Quote:

Originally Posted by Commander

Wrestling match.....any more news? Was this another tryout for the WWE farm system?

No, this was just for an independent promotion in California, I'm still carrying around some ring rust from the 3 yr layoff. I really need to see where my heart is at, soon I'll have to make the decision to quit or put my all into it like I've done in the gym. I think the major difference is I now have a family something I never had to factor in before. But definitely something I'm praying about, which I'll go wherever God may lead me.

HardCory · #56 02-21-2009, 03:00 AM

Non Peak Flys: 30X15, 35X13, 45X10

Forced Dips 4X Failure w/ 3 forced: 25lbs, 20lbs, 20lbs, 10lbs

Smith Machine Bench: 4 plates X 6, 4 plates + (2) nickles X 6, 4 plates + (2) dimes (4)

Incline Barbell Press: 145X12, 155X9, 160X8

Barbell Shrugs 5X10: 225lbs, 245lbs, 275lbs, 300lbs, 315lbs

Neck raises 3X30: 30lbs

Great chest workout, felt good getting back into the gym after having that stomach bug. I use to hate chest days because of the many limitations due to my surgically repaired shoulder. Today I can say that I have little if any limitations, my strength is increasing every workout. Once again today I implemented fascial stretching I feel I got a real good one in today. Tomorrow it's time to attack the other problem area my back. My problem areas are without a doubt becoming my favorite workouts now, I really try to push myself beyond what I previously thought I was capable of. Becoming mentally stronger everyday, I refuse to quit now.

HardCory · #57 02-23-2009, 03:27 AM

V-Bar Pullup 4X12: 20lbs, 25lbs, 25lbs, 35lbs

Widegrip Pulldown: 150X15, 170X8, 190X6, 200X4

Dumbbell Row: 60X15, 70X8, 80X6, 90X4

T-Bar Row: 3 plates + dime X15, 3 plates + 35 X8, 4 plates + dime X6, 4 plates + 35 X4

Hyperextensions 4X15: 45lbs

Weighted Leg overs 3X25: 3lb ankle weights

Hanging Leg Raises: 3X10 3lb ankle weights

Weighted Crunch 3X10: 25lbs

10X20 sec sprints on stair climber

Saturdays at my gym are loaded with people you never see during the week. I don't know how many people I witnessed doing a hyperextension improperly, I had to turn away because I was afraid they were going to injure their back. This workout went decent, but definitely could of gone better. Only able to get cardio done once this weekend, being sick earlier in the week really set me behind in my studies, I've been working on a paper this weekend among other things. Hopefully this next week isn't as hectic, something I'll have to pray for.

HardCory · #58 02-23-2009, 11:52 PM

Squats 5X8: 275, 255, 245, 235, 225

Squats wide stance toes point outward 5X8: 185

Leg Extension 5X12: 165, 180, 195, 210, 225

Leg Curls 5X10: 110, 120, 130, 140, 150

Glute Raise machine 3X12: 50

Squats wore me down today, wanted to hit the quads from a couple different angles. Good workout overall, next week I'll be getting back to my volume workout in legs so I'll have to mentally prepare myself throughout the week.

HardCory · #59 02-25-2009, 03:40 AM

Barbell Curls: 85X12, 95X12, 95X10, 85X10

Reverse bench Dumbbell Preacher Curls: 35X12, 40X10, 45X8

Incline Alternating Dumbbell Curls: 25X12, 30X10, 35X8

1-Arm High Pulley Cable Curls: 40X12, 40X12, 45X10

Oldschool Extensions: 50X10, 55X10, 60X10, 65X8

Decline Skull Crushers: 70X10, 80X10, 90X7

Ascending/Descending Pushdowns (6,8,10 rep scheme followed by triple drop): 150/130/110/90/70/50 X3

Cross Leg Crunches: 3X30

Reverse Crunches: 3X30

Crunches: 3X30

Arms were cooked after this one, I'm going to set aside a day within the next couple weeks with the goal of fascial stretching on the biceps and triceps. The stretch I got last Friday on my chest was great it's already looking fuller. On a side note I have some major DOMS in my legs today, I felt like someone was playing a practical joke on me because I had to climb the stairs at work far too often.

HardCory · #60 02-26-2009, 03:28 AM

Incline Dumbbell: 60X9, 65X9, 70X9

supersetted w/

Incline Barbell: 145X10, 155X8, 165X6

Machine Flys: 100X12, 110X12, 120X10

supersetted w/

Machine Press: 120X8, 140X8, 150X6

Decline Barbell: 195X6, 185X8, 175X10

supersetted w/

Incline Barbell: 145X6, 145X6, 145X5

Pause Press Dumbbell: 50X10, 50X8, 50X6

supersetted w/

Neutral Grip Flys: 3X Failure

Another great chest workout, since that fascial stretching last Friday I can actually notice I'm starting to develop my upper chest which feels awesome. This has always been a problem area, as far as my other problem area goes I noticed that my lats are becoming noticable from the front which has me psyched, now that I can see results that pumps me to work that much harder. They're going to have to start wheeling me out of the gym on a stretcher. I feel good, feel like I'll be ready for competition next summer.