Renovating the temple of the Holy Spirit - Page 95

HardCory · #**941** 02-02-2012, 01:39 AM

Day 2

Cardio:

20X10 sec sprints followed 20 mins of moderate intensity on stationary bike.

Good day 2, cardio kicked my butt, this has been my major weakness over the past couple of years, staying consistent, no more excuses,time to get lean.

HardCory · #**942** 02-03-2012, 02:04 AM

Day 3

AM Workout:

Incline Bench:
135X12
135X12
135X12
135X12
135X12

DB Bench:
60X12
60X10
55X12
55X12
55X12

Smith Machine Decline:
90X12
110X12
110X12
120X12
120X12

Machine Flies:
110X12
120X12
120X12
120X12
120X12

Walking Rotation:
45X10
45X10
45X10

Jackknives:
BWX10
BWX10
BWX10

Cable Crunches:
100X10
100X10
100X10

PM Workout:

Pull-ups:
BWX10
BWX10
BWX10
BWX10
BWX10

Assisted T-Bar Rows:
90X10
90X10
90X10
135X8
135X8

Hammer Strength ISO Pulldown:
140X10
180X10
180X10
180X10
180X10

Face Pulls:
80X10
100X10
120X10
140X10
150X10

Hanging Lat Stretch:
25X30 sec

I was normally training this two part together, but I had to be honest with myself and realize that my chest and back both need some work so I'll be going with this split for the time being to see how it works out. Makes for an incredibly long day, but I'll survive.

HardCory · #**943** 02-04-2012, 01:35 AM

Day 4

Lower Hypertrophy

DB Squats:
60X12
65X12
70X12
75X12

Good Mornings:
135X12
155X12
155X12
155X12

Leg Press:
270X12
360X12
450X12
540X12

Adductors:
140X12
150X12
170X12
190X12

Abductors:
110X12
120X12
140X12
150X12

Seated Leg Curls:
120X12
120X12
120X12
120X12

Leg Ext:
225X12
225X12
225X12
225X12

Standing Calf Raises:
235X12
235X12
235X12
235X12

Reverse Donkey Calf Raises:
240X50
260X50

Seated Calf Raises:
115X50
115X50

Woke up feeling kinda run down today, but I was able to throw together a good leg workout. Work was insane today as Mitt Romney came to speak, so between supports, cops and secret services it made it pretty difficult for me to run my department, looking forward to sleeping tonight.

HardCory · #**944** 02-06-2012, 01:21 AM

Day 5

Arms & Shoulders Hypertrophy

Cable Kickbacks:
40X12
50X12
60X12
65X12

Cable Curls:
100X12
110X12
120X12
130X12

Cable Lateral Raises:
20X12
25X12
30X12
30X12

Cable Woodchoppers:
70X12
70X12
70X12

Incline Skull Crushers:
55X12
75X12
85X12
85X12

Incline DB Curls:
25X12
30X12
30X12
30X12

Reverse Incline Flies:
20X12
25X12
25X12
25X12

Incline Reverse Crunches:
BWX12
BWX12
BWX12

Arnold Presses:
40X12
40X12
40X12
40X12

Seated DB Shrugs:
75X12
75X12
75X12
75X12

Reverse Push-downs:
110X12
110X12
110X12
110X12

Cable Upright Rows:
110X12
110X12
110X12
110X12

Cable Crunches:
110X12
110X12
110X12

Feb. 5

Day 6

Cardio:

Stationary Bike 12 min occluded, followed by 30 mins of moderate intensity cardio.

Been feeling like I've been coming down with a little bit of a cold, but I refuse to allow that to slow me down. Yesterday's workout was crazy, completed in a little over an hour. Today I tried occlusive training for the first time, all I got to say is it was incredibly painful, but a nice alternative.

Commander · #**945** 02-06-2012, 12:28 PM

Quote:

Originally Posted by HardCory

Been feeling like I've been coming down with a little bit of a cold, but I refuse to allow that to slow me down. Yesterday's workout was crazy, completed in a little over an hour. Today I tried occlusive training for the first time, all I got to say is it was incredibly painful, but a nice alternative.

Check this article, the Vitamin C and Hydrogen Peroxide worked for me:

http://www.t-nation.com/free_online_..._your_progress

HardCory · #**946** 02-06-2012, 04:52 PM

Quote:

Originally Posted by Commander

Check this article, the Vitamin C and Hydrogen Peroxide worked for me:

http://www.t-nation.com/free_online_..._your_progress

Good article; I will be purchasing some Vitamin C and Peroxide at the store today. The peroxide method doesn't sound that unorthodox to me, I remember them doing that to me when I ruptured my ear drum, so I'm willing to give it a go.

HardCory · #**947** 02-07-2012, 12:06 AM

Day 7

Upper Power

BB Rows:
240X5
240X5
240X5
240X5
240X5

Bench:
225X5
230X5
235X5
245X3 PR
250X2 PR

Pull-ups:
25X6
25X6
25X6

Dips:
70X6
70X6
70X6

Rack Chins:
70X8
70X6
70X6

BB Shoulder Press:
115X6
135X6
135X6

EZ Bar Curls:
95X6
105X6
110X6

Skull Crushers:
105X6
110X6
110X6

Nice workout today, I was able to hit my November 1RM on bench press for 2 reps today and with virtually no pain like I had experience back then. So that's a great thing, really attempting to bring my chest up after the shoulder injury it hasn't been easy, but right now I'm the strongest I've ever been so I will be using that to my advantage on hypertrophy days, really blasting the chest with weight and from different angles.

HardCory · #**948** 02-08-2012, 02:07 AM

Day 8

Lower Power

Deadlifts:
365X3
385X3
395X3
405X3
415X3 PR

Squats:
275X6 PR
275X6

Standing Calf Raises:
335X7
335X6
335X6

Got some good news and some bad news; good news is 415 is the most I've ever deadlifted and I got it three times. Bad news is during my third set of squats it felt like my quad exploded on the negative. I'm going begin to R.I.C.E tonight and see how it feels in the morning. Going to put a damper on cardio, but I know I'm creative enough to make something work for me.

Commander · #**949** 02-08-2012, 11:46 AM

Ouch, hope you heal up fast.

HardCory · #**950** 02-09-2012, 02:02 AM

Day 9

Cardio: 300 push-ups followed by 30 mins of moderate intensity cardio on the hand bike.

Leg is feeling a little better today; getting around alright; just a little discomfort when climbing stairs. So I'm hoping it's just a strain. I planned tonight's cardio around the injury; it went well I plan to make the most out of every situation.