Renovating the temple of the Holy Spirit

[HardCory]

Shoulder Press: 6X10

Reverse Machine Flys: 6X10

DB Front Raises: 6X10

Smith Machine Shrugs: 6X12

Cable Upright Rows: 6X10

Great shoulder workout today, busted out 135 on the last set of shoulder press for 10. I feel like I'm getting really strong on push exercises, now if I can heal my back I could work harder at the pull exercises, and hopefully put on some good size.

[bigbear6708]

just logging in to follow your journal. dont have time to read through now, but ill eventually catch up!

[HardCory]

Originally Posted by bigbear6708

just logging in to follow your journal. dont have time to read through now, but ill eventually catch up!

Awesome looking forward to some feedback.

[Commander]

Originally Posted by HardCory

Great shoulder workout today, busted out 135 on the last set of shoulder press for 10. I feel like I'm getting really strong on push exercises, now if I can heal my back I could work harder at the pull exercises, and hopefully put on some good size.

Busting out 135 for 10 on your 6th set is just sick, you are getting strong!

[bigbear6708]

I just went back about 10 pages and started to catch up on the more "recent" things..i will be honest, I dont know where you came from training wise before, so I didnt really pay attention to weight increases, exercises, etc.

-CONGRATS on the new baby, and I hope everything is still going well!
-Great work though, you seem very strong! especially because it seems like you are always dealing with some sort of injury or set back.
-i saw you did HIT cardio by doing the 600 pushup challenge...how much cardio is this really? after seeing it, i may have to give it a shot!

[HardCory]

Originally Posted by Commander

Busting out 135 for 10 on your 6th set is just sick, you are getting strong!

Thanks, I think with the two shoulder surgeries getting strong on push exercises means a lot. There was a point in time that I never thought I'd lift again, but God is good.

i saw you did HIT cardio by doing the 600 pushup challenge...how much cardio is this really? after seeing it, i may have to give it a shot!

All I know is I'm breathing harder during this, than I do during sprints. Just a good way to burn some calories while activating fast twitch fibers in the upper body. You'll notice DOMS in muscles you don't normally work.

[HardCory]

BB Squat: 4X8

Seating Leg Curls: 4X8

Single Leg Ext: 4X8

Adductor Machine: 4X8

Abductor Machine: 4X8

Donkey Calf Raises: 6X15

Leg Ext Tibialis Curls: 6X15

Squats felt good I've been wearing a belt to help with the lower back, starting to get my strength back in them. Mentally I think it helps having a partner there spotting you as well. My gym has a horrible set up for squats if you fail on a rep you're pretty much SOL without a spotter. Tomorrow I'll be hitting the gym in the morning because I have my doctor's appointment in the afternoon, I received a call today that the results on my X-rays have come in, hopefully I can start moving in the right direction with this injury. I almost forgot I started my new diet today following Layne Norton's plan, I'll be weighing in daily once again to get an average weight for each week, hoping to put on a half pound a week up until my cut. Last time I tried this my average weight stopped just shy of 200 before I had a barrage of injuries. This time I'm starting around 4 pounds heavier, so it's 200 pounds or bust.

[HardCory]

Skull Crushers: 5X10
ss w/
Concentration Curls: 5X10

Tricep Pushdowns: 5X10
ss w/
Lying Reverse Curls: 5X10

Rope Pushdowns: 5X10

Machine Curls: 5X10

Hanging Knee Raises: 3X12

Standing Oblique Crunches: 3X10

Cable Crunches: 3X10

Did this workout this morning, started experiencing some pain in my legs at work which moved up to my arms, not sure what's going on right now. On a good note my X-rays looked good, so it looks like the next step is PT.

[HardCory]

Non Peak Flys: 35X15, 45X12, 50X10

Forced Dips: 45XFX4 w/ 3 negatives after each set

BB Press: 215X6X2, 225X4

Incline BB Press: 155X12, 165X10, 175X8 with 30 seconds of fascia stretching after each set.

Another good chest workout, my numbers went up pretty well from the last time I completed this one. My only gripe is I intend to use the Smith Machine for the bench press because the stabilizing muscles are pretty shot after the dips. Low and behold the same guy that preventing me from using it a month ago is on it again today for over 30 mins, the majority of the time he spent socializing. I'm happy with the results I'm getting here my chest is really beginning to fill out nicely.

Originally Posted by HardCory

Non Peak Flys: 30X15, 35X12, 40X10

Forced Dips: 25XFX4 w/ 3 negatives after each set

BB Press: 205X6X2, 225X3

Incline BB Press: 155X12, 155X10, 155X8 with 30 seconds of fascia stretching after each set.

[HardCory]

Deadlifts: 4X10

Lat Pulldowns: 4X10

Closegrip Cable Rows: 4X10

Lat Pullovers: 4X10

Machine Crunches: 3X12

Machine Oblique Crunches: 3X12

Finally was able to do deadlifts today, back held up incredibly well, I didn't go too heavy, last two sets were done at 275, so we'll see how I'm feeling tomorrow, hopefully I can continue to build my strength back up.