Renovating the temple of the Holy Spirit

[HardCory]

May 30

Cardio: Stair climber/ Inclined treadmill/ Stationary bike

May 31

Back & Shoulders

Lat Pulldowns:
160X10
170X10
170X10
180X10

DB Front Raises:
20X10
25X10
30X10
35X10

Cable Pullovers:
80X10
90X10
100X10
100X10

BB Shrugs:
225X10
245X10
255X10
255X10

Smith Machine Rows:
180X10
160X10
160X10
160X10

Reverse DB Flies:
25X10
30X10
35X10
40X10

Hanging Leg Raises:
BWX12
BWX12
BWX12

Machine Crunches:
20X12
20X12
20X12

Standing Oblique Crunches:
45X12
45X12
45X12

Had to hit the gym @ 3AM because my wife needed to be at the hospital for her surgery @ 5:30AM. Was incredibly tired; didn't get done all that I had planned, but something is better than nothing.

Jun. 1

Legs

Walked the car up and down the driveway 20+ times; then lunged with my daughter on my shoulder for 4X10. I had gotten up early to hit the gym before my kids woke up, but my son decided to wake up @ 4:30 so I had to stay home and be creative with my leg workout.

Jun. 2

Chest & Arms

Push-ups w/ daughter on back 4X12

BTB Dips with daughter on shoulders 4X12

Car pushes 4X12

Trunk twists with daughter on shoulders 4X12

Flutter Kicks

MB Crunches: 10X12

Jun. 3

Jump rope intervals for 25 mins.

Been a really hectic week with my wife's surgery; I'm just attempting to stay active daily whenever I caught a break from my wife and kids.

[Commander]

I'm loving the creativity, it spells dedication.

[HardCory]

Originally Posted by Commander

I'm loving the creativity, it spells dedication.

Got to do whatever I can to stay active; don't want to waste a day during this cut.

Upper Power

Assisted T-Bar Rows:
180X3
205X3
215X3 PR

DB Bench:
100X3
105X3
105X3

Chin-ups:
70X6 PR
70X6 PR

Incline Bench:
205X6
210X6

Lat Pulldowns:
240X6
240X6

DB Shoulder Press:
70X6
70X6

Preacher Curls:
115X6
125X6

CG Bench:
205X6
205X6

Woke up early to hit the gym before my kids awoke; strength has pretty much plateaued on all these lifts so I'll be switching them up next week. Tomorrow I'll be doing another refeed; then possible switching up the macros my weight loss is beginning to slow.

[HardCory]

Lower Power

Deadlifts:
405X1

Hack Squats:
360X6
380X6
410X6

GHR:
10X6
10X6

Leg Ext:
285X10
285X10

Seated Leg Curls:
180X6
200X6 PR

Donkey Calf Raises:
400X10
400X10

Angled Calf Raises:
320X6
340X6

Wasn't feeling it on deadlifts today; I've been having some issues with my legs as of late. Also I believe a lot of it has to do with working out in the AM; I usually take in around 35% of my carb intake preworkout; and when I workout after breakfast it becomes 50%. Usually it take 1-1/2-2 hours to feel the energy from these meals; well when you're working out at 4 in the morning it's hard to get a meal 1-1/2-2 hours before your workout with sacrificing sleep. Hopefully by next week I'll be back to my PM schedule. Refeed went well today I'm hopefully that it resets my fat loss. I've been refeeding every 12 days, but I'll be cutting that number down now that I'm leaner.

[Commander]

Originally Posted by HardCory

Refeed went well today I'm hopefully that it resets my fat loss. I've been refeeding every 12 days, but I'll be cutting that number down now that I'm leaner.

Actually, it should be the opposite, as you get leaner, you can actually incorporate more refeeds (within reason of course, not talking all day fast food fest or anything).

The leaner you are the further into a diet, the more likely your metabolism is likely to slow, and the better your body handles and responds to the refeed.

[HardCory]

Originally Posted by Commander

Actually, it should be the opposite, as you get leaner, you can actually incorporate more refeeds (within reason of course, not talking all day fast food fest or anything).

The leaner you are the further into a diet, the more likely your metabolism is likely to slow, and the better your body handles and responds to the refeed.

I meant cutting the days down in between refeeds; I'll likely be doing it once a week now.

[Commander]

Originally Posted by HardCory

I meant cutting the days down in between refeeds; I'll likely be doing it once a week now.

Ahhh, ha, ha, I feel like an idiot, I read that the opposite way.

[HardCory]

A little update been crazy around the house with the wife's post op so I haven't been able to get on here with my workouts. Just finishing up week 7 of my cut my weight averaged out around 186.7 this week. This week week I stuck to strictly hypertrophy training to give the joints a little break; tomorrow I'll return to my normal split. Did tabata for the first time today for cardio and it's by far the worse 4 minutes of cardio I've ever experience. Ten minutes after my breathing still wasn't normal. Week 8 here we come!

[Commander]

How's training?

How's the cut going?

[HardCory]

Originally Posted by Commander

How's training?

How's the cut going?

Everything is going smoothly; been real crazy around here so it's been difficult to get my workouts logged on here. I do feel like I'm in the best shape of my life right now; and it couldn't come at the better time with the opportunity I was blessed with earlier this week. I'll update everyone soon about the adventure I'll be going on next weekend; until then wish me luck.