Renovating the temple of the Holy Spirit

[HardCory]

Originally Posted by rootb33r

Solid bulking there, man... good job. It's great to put it in plain month-to-month relative terms like that. 20 pounds of fairly lean muscle in 6 months is great.

Thanks, just getting started though, training back like a madman, not going to stop until I get that width and thickness.

[HardCory]

BB Concentration Curls: 45X12, 65X10, 75X8, 80X8
ss w/
Lying DB Curls: 15XF, 15XF, 20XF 20XF

Cable Curls: 40X12, 45X12, 55X10, 65X10

Rope Cable Hammer Curls: 65X12, 75X12, 85X10, 95X10

Standing Calf Raises: 175X10, 195X10, 215X10, 235X10, 255X10
ss w/
Reverse Calf Raises: 175X20, 195X15, 215X10, 235X10, 255X10

Angled Seated Calf Raises: 200X10, 220X10, 240X10, 260X10, 280X10

Hanging Leg Raises: BWX3X10

Rope Crunches: 130X12X3

Twisting Crunches: 3X10

I'll be rearranging my split, today I had DOMS in my hamstrings and glutes and today was the day that I work them. There's one of two options, return to doing a leg day, or do them later in the week, I have yet to decide.

[HardCory]

Smith Machine Decline: 2P+1/4'sX10, 2P+1/4's+nickleX10, 2P+35'sX10, 4PX10
ss w/
DB Flys: 30X10, 35X10, 40X10, 45X8

Weighted Dips: 25X10X4, last set was a drop set w/ BW until failure

Low Pulley Cable Flys: 35X10, 40X10, 45X10, 50X8/30XF/20XF

Widegrip Pullups: 5X50

Chest felt good today, good pump and good stretch, I've been seeing noticable difference in my chest, just got to keep working hard. I finished the pullups in the same amount of sets that I had done w/ BW, so it feels good to know that I'm making progress here, these are very exhausting though, but like I said get big or die trying.

"No Excuses, No Regrets, No Surrender"

[HardCory]

Reverse Preacher Curls: 50X10, 60X10, 60X10, 70X10, 70X10

BB Wrist Curls: 70XFX5
ss w/
Behind the Back Wrist Curls: 70XFX5
ss w/
Cliff Hangers: BWXFX5

Decline Twisting Crunches: BWX10X3

Swiss Ball Reverse Crunches: 20X10X3

Machine Crunches: 3X20

Nothing too special today, attempted to turn my brain off to pain, wasn't that successful it was burning like crazy in my forearms as well as my abs.

[Commander]

Originally Posted by HardCory

Nothing too special today, attempted to turn my brain off to pain, wasn't that successful it was burning like crazy in my forearms as well as my abs.

like Yumon!

[HardCory]

Originally Posted by Commander

like Yumon!

Ha, yeah I'm sure he handles it a little better than I did.

[HardCory]

Military Press: 135X10, 135X8, 115X10, 115X8, 95X10, 95X8

Smith Machine Upright Rows: 2PX10X5

Bent over DB Flys: 20X8, 15X10, 15X10, 15X10, 15X10

L-Lateral Machine: 40X12, 50X12, 60X10, 70X8

DB Front Raises: 20X10, 25X10, 25X8, 20X10

I'll probably be feeling this one tomorrow, not my greatest deltoid workout, but effective.

[HardCory]

Deadlift: 315X10X4

V-Grip Pullups: 15X50

Decline DB Pullovers: 30X10, 35X10, 40X8, 40X8 w/ 1 alt rep

Widegrip Cable Rows: 120X12, 140X12, 150X10, 160X8

Widegrip Lat Pulldowns: 1 set of burnouts

Hanging Knee Raises: 3X10

Twisting Crunches: 3X10

Decline Situps: 35X10X3

20 Mins of low-moderate intensity cardio on eliptical cycle.

I was able to overcome a huge mental block this morning before hitting the gym. Been incredibly tired this week, today woke up with no motivation, but through prayer and remembering my goals I was able to go in and have a great workout. Tomorrow I will be sleeping in.

[HardCory]

BB Squats: 275X6, 245X10, 225X10, 205X10

Nordic Curls: BWX10X4

Leg Press (stardard footing, alternated w/ high and wide): 8PX10, 8PX10, 10PX10, 10PX10, 12PX10, 12PX10

Leg Extension: 35X10, 35X10, PX10, PX10

Lying Leg Curls: 120X10, 130X10, 150X10, 170X10

My left knee has been giving me problems lately on leg days, I'll be getting straps for Father's Day, which is a great think really looking forward to occlusion training. I believe it will allow certain body parts to heal while still gaining muscle. The Nordic curls were crazy, I can't imagine how its going to feel when I can do a GHR unassisted.

[Commander]

Originally Posted by HardCory

Nordic Curls: BWX10X4

The Nordic curls were crazy, I can't imagine how its going to feel when I can do a GHR unassisted.

your hamstrings should be feelin' some serious DOMS. I love those, like you, I can't do one unassisted yet, but some day.