Renovating the temple of the Holy Spirit

[HardCory]

Originally Posted by Commander

I like your setup with the legs/arms. Hope it works for you!

So far so good, but it's only a week in, I'll probably give it about a month, judge the results, but I find switching it up from time to time keeps me extra motivated.

[HardCory]

DB Incline: 60X8, 65X8, 70X8, 75X8, 80X8

BB Bench: 185X10, 185X10, 185X8, 185X8

Decline DB Flys: 30X12, 35X10, 40X8

BB Incline: 135X8, 145X8, 155X8

Widegrip BB Rows: 135X10, 135X10, 145X8, 155X8

Widegrip Pullups: BW 3XFailure

Straight Arm Pushdowns: 70X10, 80X10, 90X6

Widegrip Pulldowns: 2X20 w/ fascial stretching

Really feeling it in my chest right now, I know my weak areas on my body and I'm attacking them hard I refuse to lose this war. Gained a couple pounds over the last month as well. Here's log of my progress over the past several months.

Nov. 4: 176.4
Dec. 4: 179.10
Jan. 1: 183.10
Feb. 2: 185.4
Mar. 2: 186.6
Apr. 1: 188.10

Continuing my journey towards a lean 200, I have a picture on my computer from last April in which I weighed 168 lbs, I use it as motivation, I'll be posting that as well as a current pic in the pic section soon.

[Albertog]

Wow gains look pretty good 12lbs in 5 months, looks like your halfway to your goal? 5 more months would do maybe? Awesome

[HardCory]

Originally Posted by Albertog

Wow gains look pretty good 12lbs in 5 months, looks like your halfway to your goal? 5 more months would do maybe? Awesome

Thanks... Yeah I'm projecting around September to hit the goal, just need to stay consistent and be patient. I know I could attain it in a months time, but that defeats the purpose of a lean bulk.

[HardCory]

http://www.abcbodybuilding.com/8%20w...calves%201.pdf Week 5

Seated BB Wrist Curls: 80X15, 90X15, 100X15

Reverse BB Curls: 55X15, 65X15, 75X15

Alternating Hammer Curls: 30X15, 25X15, 25X15

Reverse Wrist Curls: 90X15, 100X15, 100X15

Hyperextensions: 3X12 w/ plate

Exercise Ball Reverse Crunches: 3X12 w/ 25lb db

Exercise Ball Cable Crunches: 45X12, 50X12, 50X12

Cable Woodchoppers: 70X12, 70X12, 70X12

Calves once again were destroyed, forarms as well, I'll probably be hitting forearms and calves up multiple times a week once I've finished planning out my new split.

[HardCory]

Standing Strapped Dumbbell Shrugs: 95X8, 105X6, 110X6, 120X4

Reverse Incline Dumbbell Shrugs: 65X10, 70X10, 75X10

Reverse Barbell Shrugs ss w/ Barbell Shrugs & Concentric Shrugs: 3XFailure 250, 250, 225

Thera Band Neck Raises: 3X30

Standing Isolated 1-Handed Lateral Raises: 15X12, 20X12

Barbell Upright Rows (wider grip): 90X10, 100X8, 110X6, 120X4

Smith Machine Military (bar brought down only to chin): 2PX8, 2P+1/4's X8, 2P+1/4's + nickles X6

Seated Lateral Raises (Triple drop, 1st 2 weights failure, last weight held for 30 sec): 25/15/5 X3

Vertical Dumbbell Presses (3X10 w/ partial reps): 45

Later in the day cardio: 20X20 sec sprints on eliptical

Great shoulder workout, feeling good, really widening my upper half. Unfortunately due to my surgery my left delt isn't developing as quick as my right, so I'll be spending some quality time, strengthening and targeting it in general. Differently kind of cardio today, loved it, got a good sweat going, hopefully burned some fat in the progress.

[HardCory]

Bench: 155X20, 175X15, 185X12, 205X10, 225X6

ss w/

Wide grip Pullup: BW 15, 12, 12, 10, 12

Incline: 135X15, 145X12, 155X12, 165X10, 165X9

ss w/

T-Bar Row: 2PX15, 2P+1/4X15, 3PX15, 3P+1/4X12, 4PX10

DB Fly: 30X15, 30X15, 35X12, 35X10, 35X10

ss w/

BB Rows: 135X15, 135X15, 145X12, 155X11, 155X10

Dips: 10X11, 10X10, BWX11, BWX12, BWX10

ss w/

Chinups: BW 15, 12, 12, 12, 12

Straight Arm Pushdowns: 50X20, 60X18, 60X17, 70X12, 60X15

20 mins of Moderate Intensity Cardio on Treadmill

Today I set out to trick my body, this workout was extremely intense, but felt great afterwards. My bench has gone up significantly considering the first time I benched in 4 years was about 5 months ago, now I'm lifting heavier than I was before my two surgeries. Tomorrow I'm going to try to hit up some core and cardio, all depends on how much homework I can get done.

[HardCory]

All Quad exercises were done w/ 30 sec rest between sets

Leg Extensions: 225X10, 210X12, 195X12, 185X15, 150X20

Leg Press: 12PX12, 12PX12, 10PX15, 10PX15

Hack Squats: 4PX15, 4PX15, 2PX20, 2PX20

Sissy Squats: 30X10, 25X12, 10X15, BWX20
--------------------------------------------
Seated Overhead Dumbell Ext: 15X12, 20X12, 25X12, 30X12

ss w/

EZ Bar Curls: 55X12, 65X12, 75X12, 80X12

Overhead Cable Extensions: 90X12, 100X12, 110X12, 120X12

ss w/

Incline DB Curls: 20X12, 25X12, 25X12, 30X12

Reverse Pushdowns: 120X12, 130X12, 140X12, 150X12

ss w/

Preacher Curls: 75X12, 75X12, 75X12, 75X12

Rope Pushdowns: 50X12, 55X12, 60X12, 70X12

ss w/

50X12, 55X12, 60X12, 70X12

Quad workout was extremely intense today, by time I hit the hack machine I was struggling. Though my quads were looking insane in the mirror during the sets, just got to keep up the hard work. Arms will be hit again on Friday, as the current phase of my program has them twice a week for the next few weeks. Tomorrow will be hamstrings, forearms, and core.

[HardCory]

SLDL: 315X8, 315X8, 300X10, 275X12

Good Mornings: 95X8, 105X8, 95X10

Leg Curls: 150X8, 140X10, 130X12

Seated BB Wrist Curls: 85X15, 95X15, 105X15

Reverse Curls: 60X15, 70X15, 70X15

BTB Wrist Curls: 100X15, 100X15, 100X15

Decline Medicine Ball Twist: 10X15, 10X15

Machine Crunch: 100X15, 100X15

Battling a cold, but I'll live, felt like hamstrings and glutes were hit hard today. I'll probably be feeling it tomorrow, feeling it in my quads from yesterday.

[HardCory]

Bench: 225X10 PR, 205X10, 185X10, 185X10

Dips: 25X10, 25X10, 25X10, 25X10 w/ drop BW until failure

Cable Flys: 30X10, 40X10, 45X10, 40X10

http://www.abcbodybuilding.com/8%20w...calves%201.pdf Week 6

Beginning to feel really strong on bench, I'll probably max out next week when I have a spotter. Once again calves were on fire. Feeling a lot better think I'll be over this cold in the near future.