Renovating the temple of the Holy Spirit - ABCbodybuilding

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  #1  
Old 01-05-2009, 12:26 AM
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Default Renovating the temple of the Holy Spirit

I figured its about time that I got this journal going, with the goals I've set for myself I need to make sure that I keep myself driven, and knowing that other people will be viewing my routine will prevent me from slacking off. A little background on myself I've been on the independent circuit of professional wrestling about as long as I have been checking out this site 7-8 years. About 4 years back I completely tore my labrum during my tryout for the WWE farm system. I had a surgery to fix the problem, my shoulder never seemed to heal. Then I was in a car accident that injured my hip and lower back, went through physical therapy, but had to stop because of my second shoulder surgery. To make a long story short I was a mess, and turned to alcohol. Alcohol nearly killed me one night about a year and a half ago, that was when I made the best decision I had ever made and accepted Jesus Christ as my Lord and Savior. Since then the Lord has blessed me by allowing me the ability to workout once again, and wrestle. I like to supplement all my workouts with faith, God spots me throughout every rep. The way I look at it God formed Adam from dust, thus he's going to be responsible for all the results I experience in the gym. Now as I continue to wrestle, I'm also being driven towards bodybuilding as well, which pro wrestling and bodybuilding go hand and hand. In June there's going to be an event in my town that I'm considering entering, if not this one definitely one down the road.

Here's the starting point for the year:

Jan 1:
Weight: 183.10

BF%: I have a digital caliper right now, and I don't think it's giving accurate readings, if I had to guess I'm between 8-10%

Neck: 16"

Arms: 15"

Forearms: 13.5"

Chest: 49"

Waist: 34"

Thighs: 23"

Calves: 15.5"

Let the fun begin...
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  #2  
Old 01-05-2009, 03:08 PM
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I'll be following along, glad to see you ditched alcohol for Jesus!
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #3  
Old 01-06-2009, 02:41 AM
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1-5-09

Barbell Curls: 90lbs (6), 80lbs (8), 70lbs (10), 60lbs (12)

Preacher Curls: 100lbs (6), 90lbs (8), 80lbs (10), 70lbs (12)

Incline Dumbbell Curls: 35lbs (8), 30lbs (8), 25lbs (10), 20lbs (12)

High-Cable Curls: 50lbs (8), 45lbs (10), 40lbs (12)

Skull Crushers: 85lbs (6), 80lbs (8), 75lbs (10), 70lbs (12)

Weighted behind-the-back dip: 90lbs (6), 80lbs (8), 70lbs (10), 65lbs (12)

Close-grip Bench: 145lbs (6), 140lbs (8), 135lbs (10), 130lbs (12)

Tricep Pushdowns (used the one with the back rest to ensure good form): 100lbs (8), 90lbs (10), 80lbs (12)

Hanging Leg Raises: 3X10 BW

Exercise-Ball Crunch w/ medicine ball throw: 3X10 w/ 12lb ball

Reverse Woodchoppers: 3X10 30lbs DB

During my core training I would normally include a lower back, but today my back was still cooked from this weekend. I tell you my arms were dead, and they were holding on for dear life during the leg raises.
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  #4  
Old 01-07-2009, 02:10 AM
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Default Jan. 6

Squats: 205lbs (15), 225lbs (12), 245lbs (9), 255lbs (7), 265lbs (7), 240lbs (9)
Leg Press: 540lbs (7), 600lbs (7), 500lbs (9)

Hack Squat: 270lbs (9), 320lbs (9), 230lbs (11)

Romanian Deadlifts: 245lbs (7), 265lbs (7), 235lbs (9)

Lying Leg Curls: 160lbs (9), 170lbs (9), 150lbs (11)

Was experiences some leg pain last night similar to the growing pains I had in my teenage years. With some coffee and loud music I didn't thick twice about it. On a bad note when I got to hack squats I was so focus that I hit my knee on a plate when I was walking in between machines, this didn't feel good on the last set.
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Old 01-08-2009, 12:49 AM
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Default Jan. 7

Exercise-Ball Push-ups: 2X15

Incline Bench Press: 135lbs (12), 145lbs (7), 155lbs (7), 140lbs (9)

Dumbbell Bench: 70lbs (7), 75lbs (7), 65lbs (9)

Incline Dumbbell Flys: 30lbs (10), 35lbs (10), 25lbs (12)

Uneven Push-ups: 2X15

Widegrip Lat Pulldowns: 180lbs (6), 170lbs (10), 160lbs (12), 150lbs (15)

Barbell Rows: 135lbs (10), 145lbs (10), 150lbs (10)

Widegrip Cable Rows: 120lbs (8), 110lbs (10), 100lbs (12)

Pull-ups: BW 3XFailure (really concentrated on the negatives)

Good Mornings: 95lbs 3X10

Hanging Leg Raises: 3X10 BW

Exercise-Ball Crunch w/ medicine ball throw: 3X10 w/ 12lb ball

Reverse Woodchoppers: 3X10 30lbs DB

I was finally able to start doing barbell press lifts about two months ago, I hadn't been able to do them since before my first surgery about 4 years back. The movements feel clean and I'm gradually getting stronger, so I've been very optimistic. I found the exercise-ball push-ups to be harder than they looked, it's recruited a lot of stabilizing muscles. Also I tried to focus on the upper lats today, an area that I've always had a difficult time developing. Besides fighting a cold it was a good day.
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  #6  
Old 01-09-2009, 02:55 AM
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Default Jan. 8

Push Presses: 95lbs (8), 100lbs (8), 105lbs (8), 115lbs (8), 125 (6)
supersetted w/

Dumbbell Front Raises 5X8: 20lbs, 20lbs, 15lbs, 15lbs, 15lbs

Cable Laterals 4X12: 20lbs, 25lbs, 25lbs, 30lbs

Dumbell Shrugs 5x10 w/ 30 sec holds: 70lbs, 75lbs, 80lbs, 85lbs, 90lbs

Neck Raises 3X30: 25lbs, 30lbs, 30lbs

Tricep Rope Pushdowns 3X50

Cable Curls 3X50

Like I mentioned yesterday I'm gradually getting stronger in all my presses, shoulder feels great. On the front raises it started to fatigue pretty quick so I was forced to drop weight to not compromise form. All in all delts and traps felt great afterwards. I had a little time left over, so I wanted to trick my body a little bit. On the pushdowns and curls I started at a heavier weights and busted out reps without compromising good form, and continued to drop weight to ensure this until I reached 50 reps. Couldn't move my arms afterwards, but the pump felt great.
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  #7  
Old 01-10-2009, 01:31 AM
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Default Jan. 9

Been sick all week this morning I was struggling, but managed to power through

Squats: 10, 10, 30, 30

Leg Extensions: 10, 10, 30, 30

Leg Curls 10, 10, 30, 30

Donkey Calf Raises: 10, 10, 30, 30

Leg Press Calf Raises: 10, 10, 30, 30

All the sets above were done w/ 30 sec rests between sets

Behind the Back Wrist Curls: 100lbs (12), (10), 90lbs (12), (10), 80lbs (12), (10)
supersetted w/

Dumbbell Holds 30 seconds per weight: 80lbs/70lbs, "" "", 70lbs/60lbs, "" "", 60lbs/50lbs, "" ""

Reverse EZ Bar Wrist Curls: Triple Drop

This forearms workout is phenomenal, the President put it together, if you're having trouble w/ your forearms giving out in other lifts this is definitely the program to be on. On a side note I got to pump myself up to get some cardio done, I'll post the results later.
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  #8  
Old 01-10-2009, 03:58 AM
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Default Jan. 9

Like I've mentioned I'm battling a chest cold so cardio has been a task. Tonight I did the stationary bike:
5 min warmup
30 mins between 60-70% MHR
5 min cooldown

Tomorrow and Sunday I'll be mixing it up a bit, praying that this cold passes.
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  #9  
Old 01-11-2009, 01:19 AM
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Default Jan. 10

Still sick, but feeling so much better than the last couple days, probably largely because I slept in today. Gym was over crowded, but once I got over to the free weights it was a ghost town.

Widegrip Pull-ups: 3 X Failure

Dead Lifts: 250lbs (12), 275lbs (10), 315lbs (8)

Widegrip Lat Pulldowns: 150lbs (12), 170lbs (10), 180lbs (8)

T-Bar Rows: 2 Plates (12), 3 Plates (10), 3 Plates + 1/4 (8)

One-arm Dumbbell Row: 55lbs (12), 65lbs (10), 70lbs (8)

Hanging Leg Raises: 3X10 BW

Exercise-Ball Crunch w/ medicine ball throw: 3X10 w/ 12lb ball

Reverse Woodchoppers: 3X10 35lb DB

20 Min HIIT followed by 20 mins of Moderate Intensity

Feeling good, we're just getting started though, push myself harder everyday.
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  #10  
Old 01-12-2009, 01:40 AM
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Default Jan. 11

Day off from lifting, but hit up the cardio once again.

5 min warmup

20 min HIIT on stationary bike

5 cooldown

Mentally preparing myself for leg day tomorrow, time to get better.
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