Renovating the temple of the Holy Spirit

[HardCory]

Behind the Back Wrist Curls: 100X12X4, 100X10X2
ss w/
DB Heavy Holds (30 sec): 90X2, 80X2, 70X2

Reverse EZ Bar Wrist Curls: 35XF rest 10 secs Failure again X3

Leg Press Calf Raises: 4PX10X2, 6PX10X3

Standing Calf Raises: 235X10X2, 215X10X2, 195X10

Machine Oblique Crunches: 3X10

Machine Crunch: 3X10

Monthly weighin today, wasn't expecting much gain with the infection I had that made me lose my appetite for a week, I'm just glad I didn't lose any.

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
Jun. 1: 195.2
Jul. 1: 196.10

Almost there, going to really turn up the training this month, after being out for that week I find myself revitalized and ready. Time to turn it up.

[HardCory]

Military Press: 95X10, 105X10, 110X10, 115X10, 120X10
ss w/
BB Shrugs: 225X10X5

Delt Fly Machine: 100X10, 100X10, 110X10, 120X10, 130X10/100XF/70XF

L-Laterals: 15X10, 20X10, 20X10, 25X10, 30X8

Cable Upright Rows: 110X10, 120X10, 130X10, 140X10, 150X10

Good workout today, my delt are feeling it right now. Just got back from wrestling training, got the heart pumping. Looking forward to a day off from work tomorrow and some back training.

[HardCory]

Widegrip Pullups: 15X50

Deadlifts: 225X12X2, 275X10X2

Cable Rows: 150X10X2, 160X10X2

Incline DB Pullovers: 25X10, 30X10, 35X10, 40X6

Closegrip Pulldowns: 160X8X4

Swiss Ball Reverse Crunches: 25X12X3

Swiss Ball Cable Crunches: 40X12X3

Cable Wood Choppers: 80X12X3

Cardio: Ran around the marina for roughly 20 mins at moderate intensity

Had a good workout, still taking it easy of deadlifts was able to focus fully on form I see some DOMS in my future. Workout went well, but my daughter has managed to give me a head cold, I feel like my head's going to explode, which is not a good combination with my ruptured ear drum. So I'll be taking some medicine and seeing if I can't sleep this bugger off.

[HardCory]

Incline Press: 4X10

Incline DB Flys: 4X10

Decline DB: 4X12

Vertical Press: 4X10

Machine Flys: 4X10

Reverse Donkey Calf Raises: 5X10

Cardio: Ran around the marina for roughly 20 mins at moderate intensity.

Today was supposed to be a day off, but woke up totally motivated, got in there didn't log weight just went after it. Cardio was difficult the marina was extremely crowded.

[HardCory]

Squats (Wide & toes pointed out): 185X10X2, 205X10X2
ss w/
Sissy Squats: BWX10X2, 15X8X2

Nordic Curls: 10X10X4

Leg Press: 10PX10X2, 12PX10X2

Leg Extensions: 225X10X4

Standing Leg Curls: 50X10X2, 60X10X2

Working the early schedule at work all week so I have to get up at 3AM to hit the gym, been motivated lately so its not bothering me plus not a lot of people there that early allows me to get in and out without any disruptions. Good leg workout, will have DOMS tomorrow, I think I'm ready to start increasing weight, going to be a gradual process to be cautious.

[Commander]

Originally Posted by HardCory

Working the early schedule at work all week so I have to get up at 3AM to hit the gym, been motivated lately so its not bothering me plus not a lot of people there that early allows me to get in and out without any disruptions.

3AM

That's dedication!

[HardCory]

Originally Posted by Commander

3AM

That's dedication!

Thanks... I think the only motivation I need is the alternative, working out in the afternoon in a gym full of gymbicles. I'd rather wake up early.

[HardCory]

Dips: 10X10, 15X10, 25X10, 30X10

Incline Cable Ext: 60X12X2, 70X12X2

1-Arm Reverse Grip Pulldowns: 50X10X2, 60X8, 60X8/40XF/20XF

EZ Bar Curls: 75X10, 80X10, 85X10, 90X10

Concentration Curls: 25X10X2, 30X8, 30X8/15XF

Hanging Leg Raises: 3X15

Machine Crunch: 3X15

Oblique Crunch: 3X15

Nothing special today, can't get really pumped about arm day anymore, so people are all about it. I think I just need to get creative to make it a little more interesting.

[HardCory]

DB Pullovers: 60X10, 65X10, 70X10, 75X10

Incline DB: 60X12, 70X10, 80X8X2

Neutral Grip Flys: 25X10, 30X10X2, 35X8

High Pulley Flys: 30X10, 40X10, 50X10, 60X8

V-Grip Pullups: 20X50

Great chest workout today, I'm really satisfied with the development of my chest in the past 6 months, not only if I could get my back to grow I'd be doing good.

[HardCory]

Reverse Preacher Curls: 55X10/30XF, 60X10/30XFX3
ss w/
DB Preacher Hammer Curls: 15XFX4

Behind-the-Back Wrist Curls: 100XF/50XFX4

Donkey Calf Raises: 360X10X2, 340X10X2, 320X10X2, 300X10X2

Reverse Calf Raises: 2PX20, 2P+1/4sX15X3

Decline Rotating Situps: 3X10

Felt really good today, hit everything really hard, time to get big.