Renovating the temple of the Holy Spirit - Page 40

HardCory · #**391** 02-20-2010, 04:29 AM

Continuous Grip Deadlifts: OH grip/275X10, 295X10, Sumo/315X10, 315X6, followed by 20 sec rest pause, then repped out until failure

Mixed Grip Chins: Forward/BWX10, Reverse/BWX10, Forward/BWX6, Reverse/BWX5

Closegrip Pulldowns: 120X12, 120X10, 130X8, 130X6
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Wide Grip Cable Rows: 100X12, 100X10, 110X8, 110X6

Cable Deadlifts: 150X12, 150X12, 160X12

Back Ext: BWXFX3

Machine Crunches: 20X12X3

This workout completely drained me, to top it off tonight I had wrestling training, and I'm hurting right now. It's all about getting better.

HardCory · #**392** 02-21-2010, 03:55 AM

DB Front Raises: 10, 10, 10, 10, 8, 8

Reverse DB Flys: 10, 10, 10, 10, 10, 8

Arnold Presses: 6X10

Cable Upright Rows: 10, 10, 10, 10, 10,8

Worked out at my apartment this morning, hitting my delts with volume, had a great workout. Purchased a new scale last week so I could keep a log of my weight upon wake throughout the week. Either the scale has me weighing in lighter or getting sick and my dad being in the hospital has dropped my weight significantly. Either or it motivates me to work harder in the gym, and with my diet.

Average weight this week: 192.7

HardCory · #**393** 02-23-2010, 02:24 AM

Squats: 135X8, 185X8, 205X8, 225X8, 235X8

GHR: BWX10X4

Sissy Squats: 30X10, 40X10, 45X10, 50X10

Adductor Machine: 130X10, 150X10, 170X10, 180X10

Abductor Machine: 130X10, 140X10, 150X10, 160X10

Standing Calf Raises (30 sec rests): 235X10, 215X10 195X10X3

Legs are already sore, tomorrow is going to be rough.

HardCory · #**394** 02-24-2010, 02:37 AM

Skull Crushers: 75X10, 80X10, 85X10, 90X10

Behind the Back Dips: PX12, 2PX12X2, 3PX10

Preacher Curls: 75X10X2, 80X10
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Scott Curls: 50XFX3

Rope Pushdowns: 70X10, 80X10, 90X10X2

Rope Hammer Curls: 80X10, 90X10, 100X10X2

Hanging Knee Raises: BWX15X3

Reverse DB Woodchoppers: 30X10X2, 35X10

Decline Situps: 45X10X3

I feel like I'm emerging from the current storm, my motivation is growing by the day, can't wait to get back in there tomorrow for chest.

HardCory · #**395** 02-25-2010, 03:37 AM

DB Pullovers: 60X10, 70X8, 80X6, 90X4

Smith Machine Incline Press: 2P+35'sX9X3 each set w/ different angle

Supinating DB Flys: 30X15, 35X12, 40X8 last rep static hold for 30 seconds

Decline DB Press: 55X10X2, 55X6

Chest felt great today, was gassed out by time I hit decline db press.

HardCory · #**396** 02-26-2010, 03:59 AM

Side to Side Chins: Each side hit twice until failure, w/ 5 negatives

T-Bar Rows: 3PX10, 3P+1/4sX10, 4PX10
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Machine Rows w/ seat positioned high: 100X10, 100X10, 100X10

Face Pulls: 80X10/90X8/100X6/70XF/50XS, 90X10/100X8/110X6/80XF/60XS

BB Rows: 135X8, 155X6
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DB Rows: 65X8, 75X6

Good Mornings: 95X12X3

Swiss Ball Crunches: 3X15

Great back workout, preparing myself for some DOMS tomorrow.

HardCory · #**397** 02-27-2010, 03:49 AM

Shoulder Press: 95X10, 115X10X2, 120X10, 125X8, 135X8

Delt Fly Machine: 100X10X2, 110X10X2, 120X8X2

EZ Bar Front Raises: 45X10X2, 50X10X2, 55X8X2

Neck Raises: 20X15X3

DB Upright Rows: 30X10X2, 35X10X2, 40X8X2

Seated DB Shrugs: 75X12/50X12X4

Great volume today, feeling great in the gym.

HardCory · #**398** 02-28-2010, 06:19 AM

Nothing going on today with workouts, left at 8AM this morning for the bay for wrestling, just got home a little after 11PM. Still keeping a running log of my weight upon wake.

Average Last Week: 192.7
Average This Week: 195

Not too concerned about the jump in weight I was anticipating it, I was around 200 before I got sick, when I hit that mark I'll manipulate my calories to gain around .5 a week, or roughly two a month.

HardCory · #**399** 03-02-2010, 03:33 AM

Hack Squats: 2PX10, 4PX10, 6PX10, 8PX8

RDL: 225X10X4

Leg Ext: 210X10, 225X10, 240X10, 255X10/210/180/150XF

Leg Curls: 100X10, 120X10, 140X10, 160X10/130/100/70XF

Donkey Calf Raises: 300X10X6
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Reverse Donkey Calf Raises: 300X15X6

Tried to take it easy on my knees today, my left knee was tweaked in my match on Saturday, felt a little bit of pain on my last set of hack squats, besides that no problems.

HardCory · #**400** 03-03-2010, 02:48 AM

Concentration Curls: 25X10, 30X10, 40X10, 40X8

DB French Press: 50X12, 60X12, 70X12, 80X12

High Pulley Cable Curls: 50X10, 60X10, 65X10, 70X10

Cable Kickbacks: 40X12, 50X12, 55X12, 60X12

Tricep Pushdowns: 150X12, 160X10X3

Hanging Knee Raises: BWX10X3

Machine Oblique Crunches: 3X10

Cable Crunches: 120X10X3

Good workout today, if I haven't said it yet I'm officially back on track, everything seems to be clicking.