Renovating the temple of the Holy Spirit

[HardCory]

Pullups: 10, 10, 8, 8

Widegrip Cable Rows: 4X10

CG Pulldowns: 4X10

Back Ext: 3X10

CG T-Bar Rows: 10, 10, 10, 8

Machine Crunches: 3X15

Oblique Crunches: 3X10

I did back ext with bodyweight only and it was bothering my back, I've been doing PT on it this week, I'm going to try and stay consistent with that for 2 weeks and see how it feels after that. If I see no improvements I'm gonna get it checked out.

[HardCory]

BB Squats: 2X8
Sissy Squats: 3X8

Single Leg Extensions: 5X8

Lying Leg Curls: 5X8

Adductors: 5X12
ss w/
Abductors: 5X12

Donkey Calf Raises: 8X12

On my second set of BB squats I felt a sharp pain in my lower back, I attempted a 3rd set, but was in agonizing pain just holding the weight on my shoulders, so I opted to finish off with sissy squats. Even with the PT my back doesn't feel like it's getting any better, I'll continue to work on it like I said before, but I'm thinking I'll have to get it professionally looking at.

[Commander]

Originally Posted by HardCory

On my second set of BB squats I felt a sharp pain in my lower back, I attempted a 3rd set, but was in agonizing pain just holding the weight on my shoulders, so I opted to finish off with sissy squats. Even with the PT my back doesn't feel like it's getting any better, I'll continue to work on it like I said before, but I'm thinking I'll have to get it professionally looking at.

Ouch, let us know how that goes. Sorry to hear that this keeps hurting you.

[HardCory]

Originally Posted by Commander

Ouch, let us know how that goes. Sorry to hear that this keeps hurting you.

Yeah last night I was in a world of hurt, heated it , iced it, took something for the pain. Today I wasn't getting around comfortably, but I'll take it a day at a time.

Preacher Curls: 3X10
ss w/
Scott Curls: 3X10

Reverse Cable Curls: 4X10

Overhead Cable Ext: 5X10

BTB Dips: 5X10, last set did a triple drop

Rope Pushdowns: 5X10

Cable Crunches: 3X10

One of the best arm workouts I've had in a while. I'm happy with my biceps, but I've really been hitting the triceps hard to get them where I want them to be.

[HardCory]

BB Bench Press: 10, 10, 10, 10, 8

Dips: 5X10

Decline DB Press: 5X10

Machine Flys: 5X10

Chest feels great right now, having a partner in a gym helping me out has been great. Once my back heals I'm ready to take the training to the next level.

[HardCory]

Pullups: 4XF w/ 5 forced reps

Machine Rows: 4X10

Hammer Strength Pulldowns: 4X10

T-Bar Rows: 4X10

Hanging Knee Raises: 3X15

Machine Crunches: 3X15

Oblique Crunches: 3X15

Avoided any direct lower back exercises this week. My lats were destroyed today, I forgot how vital a partner is when it comes to forced reps. Looking forward to some good Lat DOMS tomorrow.

[HardCory]

Hammer Strength Military Press: 6X10

Machine Reverse Flys: 6X10

L-Laterals: 6X10

BB Shrugs: 6X10

Smith Machine Upright Rows: 6X10
ss w/
Hack shrugs: 6X12

Back to my normal volume, we blasted through this one in a little over 45 minutes.

[Commander]

36 sets in 45 minutes, that is insane, nice work.

[HardCory]

Originally Posted by Commander

36 sets in 45 minutes, that is insane, nice work.

Thanks, I find that if I treat delts and traps like calves they grow.

[HardCory]

Leg Ext: 5X10

Standing Leg Curls: 5X10

Leg Press: 5X10

Adductor: 5X10
ss w/
Abductor: 5X10

Standing Calf Raises: 6X10

Reverse Donkey Calf Raises: 6X10

I'll be trying some new shocking methods in the upcoming weeks, with my lower back still giving me problems I'd hate to see my legs suffer because I can't squat or deadlift.