Renovating the temple of the Holy Spirit

[HardCory]

Originally Posted by Commander

you are driven, you will succeed

Thanks for the support, we're gonna do this!

[HardCory]

My pen busted in my pocket on the way to the gym so I didn't get to log my workout weight.

Leg Extensions: 4X12

BB Squat: 4X10-12

Hack Squats: 4X8-12

Leg Press: 4X10-12

French Press: 4X10-12

Tri Pushdowns: 4X8-12

Rope Pushdowns: 4X12

Reverse Grip 1-Arm Pushdowns: 4X8

Originally I had planned to workout in the morning, but didn't get much sleep because of the heat, then woke up with a splitting headache and a sharp pain in my stomach, went back to sleep woke up feeling a lot better. Was kind of nervous about where my intensity would be at when I hit the gym, but I put those concerns to rest. Murdered my legs today, kept "No Excuses, No Regrets, No Surrender" on my mind the entire time. I'll definitely be feeling this one tomorrow.

[HardCory]

Elevated SLDL: 225X12X4

Glute Ham Raises: BWX10X4

Lying Leg Curls: 100X12, 110X12, 120X12, 130X12

Hammer Curls: 30X12, 35X10, 40X8, 40X8

Incline DB Preacher Curls: 35X10, 40X10, 40X10, 45X8

Bicep Curl Machine: 1P+1/4X10, 2PX10, 2PX10, 2P+dimeX8

Hanging Knee Raises: BWX15X3

Swiss Ball Crunches: 25X15X3

Standing Oblique Crunches: 45X15X3

Sweating like crazy, my hamstrings were burning, but its time to get big. Great workout overall, but we've only just begun.

"No Excuses, No Regrets, No Surrender"

[HardCory]

Wide Grip Pullups: BWX50

DB Pullovers: 50X12, 55X12, 60X10, 65X8

Dips: 25X10X4
ss w/
Incline DB Flys: 20X10, 20X10, 25X10, 25X10

Cable Flys: 30X12, 40X10, 45X10, 50X8/30XFailure

Another awesome workout, feel like everything is clicking right now. In my quest to widen my back I will be performing a variation of the different variation of the pullup twice a week for 50 perfect reps, regardless of how many sets it takes. Also when I'm able to hit around 12, I will be adding weight. Right now I'm thinking of 4-5 different variations that I will be implementing. Chest went great, I can't think of two better chest exercises than the DB Pullover and the Dip. Time to get big.

"No Excuses, No Regrets, No Surrender"

[Commander]

I think Arnold used to do that with pull-ups, i.e. pick a target number and then shoot for it no matter how many sets it takes.

[HardCory]

Originally Posted by Commander

I think Arnold used to do that with pull-ups, i.e. pick a target number and then shoot for it no matter how many sets it takes.

Yeah, that's where I got it from, for me I think its going to work, one of my downfalls w/ pullups is endurance, I usually bust out a decent first set, but after that I got nothing. I think through bettering my endurance, increasing weight, and hitting them from multiple angles I should be able to get this ball rolling.

[HardCory]

Reverse Curls: 70X12, 70X12, 80X10, 80X10, 85X8

Behind-the-Back Wrist Curls: 85X20, 95X20, 95X12, 95X12, 100X10

BB Heavy Holds: 315, 315, 275, 275, 225

Standing Calve Raises: 235X10, 255X10, 255X10, 275X10, 215X20

Donkey Calve Raises: 220X10, 240X10, 260X10 280X10, 300X10
ss w/
Reverse Donkey Calve Raises: 220X20, 240X20, 260X20, 280X20, 300X20

Hanging Leg Raises: BWX10X3

Machine Crunch: 3X10

Machine Oblique Crunch: 3X10

No complaints here, attempting to build some forearm strength, will continue this task next week.

"No Excuses, No Regrets, No Surrender"

[HardCory]

Military Press: 95X12, 115X12, 135X8, 135X6, 95X10(pause press)

DB Upright Rows: 35X12, 40X12, 45X10, 50X8

Bent-over Cable Laterals: 15X12, 20X12, 25X10, 30X8

BB Front Raises: 35X12, 40X12, 45X10, 50X10
ss w/
L-Laterals: 15XFailureX3, Last set drop: 15XFailure, 10XFailure, 5(static)

DB Shrugs: 75X12, 80X12, 85X12, 90X12, 95X10

Cardio: later in day

10 mins HIIT sprints on treadmill

20 mins of moderated intensity

Shoulders felt great afterwards, cardio had me drenched, spent my lunchbreak reading JHR at work, devising a good strict cardio program that I can follow from now on. All I got to say is I love this site.

"No Excuses, No Regrets, No Surrender"

[Albertog]

"No Excuses, No Regrets, No Surrender" - Dude I like how that sounds a lot, I'll steal it a bit when I want to quit in the middle of my cardio...

You're not so far of 200 are you?

[HardCory]

Originally Posted by Albertog

"No Excuses, No Regrets, No Surrender" - Dude I like how that sounds a lot, I'll steal it a bit when I want to quit in the middle of my cardio...

You're not so far of 200 are you?

Getting there, I've kinda pushed it to the back of my mind and turned my focus towards my back, width and thickness, with that the weight will come. Taking it one rep at a time though.