Renovating the temple of the Holy Spirit

[HardCory]

Squats: 250X8, 245X8, 235X10, 225X12

BB Hack Squats: 135X12, 185X8, 185X8

Adductor Machine: 110X12, 120X12, 130X12, 140X12

Leg Extensions: 180X12, 195X12, 210X12, 225X9

French Press: 60X12, 70X12, 75X10, 80X8

Incline Bench Overhead Pressdowns: 80X12, 90X12, 100X10, 110X8

Incline Face Forward Reverse Triceps Cable Press Downs: 80X12, 90X12, 100X10, 110X8

Rope Pushdowns: 60X12, 70X12, 80X10, 90X8

Getting back into the swing of things w/ squats today, focused more on form getting good reps in, going to be hitting it hard in the upcoming weeks. Can't say I'm a big fan of BB Hack Squats, bar catches on my hams and glutes. Had an awesome tricep workout today, lately I've peaked out on regular pressdowns, so I did a variation, which prevented me from using a lot of weight, the burn was great.

[HardCory]

SLDL: 225X12, 275X12, 300X10, 315X8

Ham Glute Raise: BWX10X3

Seated Leg Curls: 80X12, 90X12, 100X10, 120X10

Hanging Knee Raises: 2X15

Swish Ball Cable Crunches: 40X15X2

Machine Oblique Crunches: 20X15X2

SLDL went well today, I'm going to start moving up in weight with these, regular deads, as well as squats. Ham Glute Raises are very difficult, much respect goes to Norton I saw a video of him doing them with 40lb dbs in his hands, insanity. I was planning to do biceps today, but had to run home before work. Little bit of DOMS in my quads today, but nothing too bad, my wife started working out yesterday and she has extreme DOMS today, I feel for her.

[HardCory]

Smith Machine Incline Press: 2PX12, 2P+1/4sX12, 2P+35'sX10, 4PX8

Decline DB Flys: 30X12, 35X12, 40X12, 45X8 w/ decline db press until failure

Verticle Chest Press Machine: 120X12, 130X12, 140X12, 150X10

Pec Fly Machine: 100X12, 110X12, 120/100/60X Failure

Donkey Calf Raises: 200X12, 220X12, 240X12, 260X12

Leg Press Calf Raises: 4PX12X4

Leg Extension Toe Curls: 120X12X4

Went back to the Smith Machine today remembering the stretch I got during incline the last time. Slow reps focusing on contracting against the stretch, next week I'll be doing the same only w/ decline. Nothing too special to note today.

[HardCory]

Seated BB Curls: 95X8, 105X8, 115X8, 120X6

Incline Cable Curls: 45X10, 50X10, 55X10

Cable Preacher Curls: 45X12, 50X12, 55X12

Drag Curls: 50X20X3

Behind the Back Wrist Curls: 95X20, 105X15, 115X10

Rope Crunches: 130X10X3

Cable Woodchoppers: 70X10X3

Good workout today, about ready for this week to be over with. Got a lot on my plate this weekend, but I'm ready to put a dent in it. Tomorrow will be my monthy weigh in I'll post the stats tomorrow.

[HardCory]

DB Military Press: 60X12, 65X10, 70X8, 75X6

Smith Machine Upright Rows: 2PX12, 2P+nicklesX10, 2P+dimesX8, 2P+1/4sX4

Seated DB Laterals: 15X15, 20X15, 25X12, 30X8

Delt Fly Machine: 50X15, 60X15, 70X15, 80X12

Seated DB Shrugs: 60X20, 65X20, 70X16, 75X14, 80X12

Got a real good shoulder workout in today, felt really good afterwards. Today was my monthly weigh in, gained more than I had expected, which can be contributed to Easter, and being out of town, I'm still lean, but I need to be careful. Here's my progress over the past year.

Nov. 4: 176.4
Dec. 4: 179.10
Jan. 1: 183.10
Feb. 2: 185.4
Mar. 2: 186.6
Apr. 1: 188.10
May 1: 192.4

To think last May I only weighed 168lbs seems crazy to me, I'll have to post of picture of what I looked like then and now. Still a lot of work to be done, but I need to get a current one for critiquing.

[HardCory]

Deadlifts: 365X6, 375X6 PR, 350X8 PR, 335X10 PR, 315X12

BB Rows: 155X8, 145X8, 140X10, 135X12

Cable Rows: 150X8, 140X8, 130X10, 120X12

Lat Pulldowns: 150X8, 130X10, 110X12

Machine Crunches: 3X10

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Machine Oblique Crunches: 3X10

20 Mins Moderate Intensity Cardio on Eliptical Cycle

Exhausting back workout today, felt like I was going to puke after the deadlifts, but my back feels great right now, I really felt it in my lats, I can acutally notice that they've grown, hopefully by the end of the year I'll have wings. Busy weekend with the end of the semester coming up, have 3 papers due in the next 2 weeks, luckily finished one of them tonight, and hopefully my big paper I'll knock out tomorrow that will take a lot of stress off of me for the upcoming weeks. Most likely I'll be taking a week off training during finals week, I really need to get locked and loaded for my math final, I love training so much that I can allow it to affect my schooling which hurts me at times, playing it safe, plus a week off will do me good, get me ready for the summer of swoll.

[HardCory]

Nothing going on today, been busy all day w/ school work, a lot of research, but didn't finish as much as I would have liked. Think I need to slow myself down and once again focus on one thing and not the big picture. Been contemplating if I should take this week off in training as well to fully focus on my schooling. Unsure about the subject so I'm going to spend some time praying about it tonight, hopefully gain some insight to put myself at ease.

[Commander]

Originally Posted by HardCory

Deadlifts: 365X6, 375X6 PR, 350X8 PR, 335X10 PR, 315X12

BB Rows: 155X8, 145X8, 140X10, 135X12

Cable Rows: 150X8, 140X8, 130X10, 120X12

Lat Pulldowns: 150X8, 130X10, 110X12

Machine Crunches: 3X10

ss w/

Machine Oblique Crunches: 3X10

20 Mins Moderate Intensity Cardio on Eliptical Cycle

Exhausting back workout today, felt like I was going to puke after the deadlifts, but my back feels great right now, I really felt it in my lats, I can acutally notice that they've grown, hopefully by the end of the year I'll have wings. Busy weekend with the end of the semester coming up, have 3 papers due in the next 2 weeks, luckily finished one of them tonight, and hopefully my big paper I'll knock out tomorrow that will take a lot of stress off of me for the upcoming weeks. Most likely I'll be taking a week off training during finals week, I really need to get locked and loaded for my math final, I love training so much that I can allow it to affect my schooling which hurts me at times, playing it safe, plus a week off will do me good, get me ready for the summer of swoll.

Summer of Swoll, I like it! You and me both, brotha.

Nice PR's in the Deadlift, no doubt they will give you wings. Andro is proof. I am hoping to get some wings myself.

[HardCory]

Originally Posted by Commander

Summer of Swoll, I like it! You and me both, brotha.
This anorexic gym at my work actually use to say that jokingly, I always thought it was funny, but now it's serious.

Originally Posted by Commander

Nice PR's in the Deadlift, no doubt they will give you wings. Andro is proof. I am hoping to get some wings myself.

Thanks, starting to feel really strong on these, had some major doms in my lats, as well as some of the worse I've ever had in my traps which is good. My wife has been teasing me everytime the Wolverine preview comes on saying Hugh Jackman has bigger traps than me. Time for us to grow wings and fly man.

[HardCory]

Nothing special going on today, haven't made the gym the last two days been writing papers for school the last two days, I've got a handle on them, so tomorrow I will return, going to be trying something a little different this week, we'll see how it works.

Was able to hit some abs tonight

Crunches: 3X15
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Reverse Crunches: 3X15
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Oblique Crunches: 3X15