Renovating the temple of the Holy Spirit

[HardCory]

Originally Posted by Commander

Glory to God is right! Moving some serious weight in here.

I don't know about serious, but making a valid attempt.

Squats:
275X3
295X3
305X3
315X3
325X3 PR

SLDL:
335X6
345X6
355X6

Hack Squats:
360X6
380X6
390X6

Leg Curls:
150X6
165X6
165X6

Leg Ext:
285X10
285X10
285X10

Standing Calf Raises:
355X6
355X6
355X6

Seated Calf Raises:
215X6
215X6
215X6

Pretty good leg day; hamstring got tight after the third set of SLDL so I opted out of the last two to play it safe.

[HardCory]

Upper Power:


BB Rows:
245X3
255X3
265X3
270x3
275X3 PR

Pull-ups:
50X6
50X6
50X6 tied PR

Bench:
235X3
245X3
255X3
265X2
270X2 PR

Dips:
80X6
85X6
90X6 PR

Rack Chins:
90X6
90X6
100X6 PR

Shoulder Press:
145X6
155X6
160X6 PR

EZ Bar Curls:
115X6
120X6
125X6 PR

Skull Crushers:
120X6
125X4
115X6

First day of my cut; rough first day as I'm use to eating CHOs and supplementing with BCAAs between meals. Without the CHOs there I found myself extremely hungry going into lunch. Taking this cut slow my weight averaged out to 200 going into it; looking to drop a pound a week 70% of the weight from diet and 30% from cardio. Follow along this should be an interesting journey.

[Commander]

Originally Posted by HardCory

First day of my cut; rough first day as I'm use to eating CHOs and supplementing with BCAAs between meals. Without the CHOs there I found myself extremely hungry going into lunch. Taking this cut slow my weight averaged out to 200 going into it; looking to drop a pound a week 70% of the weight from diet and 30% from cardio. Follow along this should be an interesting journey.

Best of luck, just be patient and you will love the results.

To deal with hunger I found a few things helpful:
1) Be generous with the veggies and don't be scared to have some celery or carrots between meals to help provide some stomach content
2) Drink tons of water, helps fill the stomach
3) Vacumm poses or crunches can sometimes dissipate stomach pain especially if it is gas related (sometimes an empty stomach when cutting can be more gassy than we you are bulking and full often)

[HardCory]

Originally Posted by Commander

Best of luck, just be patient and you will love the results.

To deal with hunger I found a few things helpful:
1) Be generous with the veggies and don't be scared to have some celery or carrots between meals to help provide some stomach content
2) Drink tons of water, helps fill the stomach
3) Vacumm poses or crunches can sometimes dissipate stomach pain especially if it is gas related (sometimes an empty stomach when cutting can be more gassy than we you are bulking and full often)

Thanks; I drank more water today made it right before lunch before I started to feel really hungry.

Lower Power

Squat:
275X3
315X3
320X3
325X3
330X3 PR

SLDL:
335X6
335X6
335X6
335x6
335X6

Hack Squats:
360X6
380X6
400X6 PR

Lying Leg Curls:
150X6
165X6
165X6

Leg Ext:
285X10
285X10
285X10

Standing Calf Raises:
335X6
335X6
355X6

Seated Calf Raises:
215X6
215X6
215X6

330 was my 1RM back in November so it feels good to hit that weight for 3 after the quad injury I suffer a couple months back. Diet going smooth one day at a time.

[HardCory]

Upper Power

BB Rows:
235X3
245X3
255X3
275X3
280X3 PR

Bench:
235X3
245X3
255X3
265X3 PR
275X1 PR

Pull-ups:
55X6 PR
55X6
55X6

Dips:
80X6
90X6
95X6 PR

Rack Chins:
90X6
100X6
115X6 PR

EZ Bar Curls:
115X6
115X6
120X6

Skull Crushers:
120X6
120X6
115X6

Shoulder Press:
145X6
155X6
165X4 PR

Going into the second week of my cut; continue to hit PRs though I'll be switching up the lifts next week as well as the volume. I've noticed I've been fatiguing towards the end of these workouts. Had to tweak my diet a little because the weight was coming off too quick; right now I think I got it where it needs to be.

[HardCory]

Lower Power:

Squat:
315X3
325X3
335X2 PR

SLDL:
345X6
365X6
375X6

Hack Squats:
410X6
410X6

Leg Ext:
285X10
285X10

Lying Leg Curls:
165X6
180X6 PR for this piece of equipment

Standing Calf Raises:
355X6
375X6

Seated Calf Raises:
215X6
215X6

Cut the volume and it seemed to do the trick; just focusing on moving maximum amount of weight and I no longer have to worry about fatiguing before the end of the workout.

[HardCory]

Did sprints on stationary bike; backed off a little on cardio and will increase to normal level when weight loss starts to slow.

May 10
Back & Shoulders

Pull-ups:
25X8
25X8
25X8
25X8

Cable Laterals:
25X10
30X10
30X10
30X10

Assisted T-Bar Rows:
70X10
90X10
115X10
135X10

Shoulder Press:
115X10
125X10
125X10
125X10

Reverse Machine Flies:
130X10
140X10
150X10
150X10

CG Pulldowns:
180X10
180X10
180X8
180X8

Machine Shrugs:
180X10
180X10
180X10
180X10

May 11
Legs

Squats:
225X8
235X8
245X8
255X8

Good Mornings:
135X8
155X8
165X8
165X8

Leg Press Calf Raises:
270X12
270X12
270X12
270X12

Leg Ext:
210X10
210X10
225X10
240X10

Reverse Donkey Calf Raises:
240X50
240X50

Standing Leg Curls:
60X10
70X10
70X10
80X10

I normally squat in my socks; it's just something that I've become accustomed to and until Friday it had never been an issue at my gym. Someone didn't like it and went to the front desk and I was asked to put back on my shoes. Their reasoning was it was a liability; I find that funny because I signed a waiver when I started my membership. Realistically if I drop a weight on my foot; number one I can't sue, number 2 a shoe isn't going to prevent my foot from getting injured. Anyhow looks like my wife will be getting me some squat shoes for Father's day so in the end everything will work out.

May 12
Chest & Arms

Bench:
185X8
195X8
205X8
215X8

Preacher Curls:
75X10
85X10
95X10
105X10

Hammer Strength Incline:
140X8
160X8
180X8
200X8

Reverse Pushdowns:
140X10
150X10
160X10
170X10

Incline Hammer Curls:
30X10
35X10
40X8
40X7

Machine Flies:
140X10
140X10
140X10
140X10

V-Grip Pushdowns:
140X10
150X10
160x10
170X10

Refeed yesterday it went smooth; this cut seems to be getting easier with time.

May 13

More sprints on stationary bike.

[Commander]

Everything is looking strong, what a great way to start your cut.

What is your current weight? Do you have an end goal?

BTW, gotta love how they cater to the whiny vocal people at your gym (read with sarcasm).

They may regret that when the quite people start leaving their gym.

[HardCory]

Originally Posted by Commander

Everything is looking strong, what a great way to start your cut.

What is your current weight? Do you have an end goal?

BTW, gotta love how they cater to the whiny vocal people at your gym (read with sarcasm).

They may regret that when the quite people start leaving their gym.

Current weight is a little under 195 right now; I'm two weeks down with another 10 weeks to go. I'd like to drop around a pound a week so I'd like to get around 185ish. Then I'll start bulking again; the right way this time.

Upper Power

Assisted T-Bar Rows (weight not including the apparatus):
180X3
185X3
190X3 PR

DB Bench:
90X3
95X3
100X3 PR

Chin-ups:
35X6
50X6 PR

Incline:
185X6
205X6 PR

Lat Pull-downs:
210X6
230X6 PR

DB Shoulder Press:
65X6
70X6 PR

Preacher Curls:
115X6
120X6 PR

Tricep Pushdowns:
180X6
200X6 PR

Hit a PR on every lift today; haven't used these lifts on power days in a while so I needed to get a general idea of where I was at; next week will be a little easier. T-bars were assisted to keep my lower back fresh for deadlifts tomorrow. Normally I would do closegrip bench as well, but it's common in my gym for no benches to be open because that's all the people do there.

[Legacy]

Originally Posted by HardCory

Then I'll start bulking again; the right way this time.

What will you do differently? Just curious.

Nice work getting those PR's.