Renovating the temple of the Holy Spirit

[HardCory]

DB Pullovers: 65X10, 75X8, 85X6, 95X4

Smith Machine Incline Press: 4PX9X3 each set w/ different angle

Supinating DB Flys: 35X15, 45X12, 55X8 last rep static hold for 30 seconds

Decline DB Press: 65X10X2, 65X6

Felt good to be back in the gym today, was feeling pretty strong on some of the lifts, tomorrow I'll be back at it.

[HardCory]

Pullups: Widegrip: BWX13, X10, Shoulder-width:BWX10, Chinup/BWX10

Rope Pulldowns: 120X10/100XF/80XF/60XFX3

Decline DB Pullovers: 35X10X2, 40X10

Wide Grip Cable Rows: 130X12, 150X10, 170X8

Back Ext: 45X8X3 (after each set did BW until failure)

Swiss Ball Crunches: 3X20

Hanging Knee Raises: 3X10

Good back workout, I'm feeling the DOMS in my lats today no complaints about that.

Average Week 1: 192.7
Average Week 2: 195
Average Week 3: 195.6
Average Week 4: 197.9
Average Week 5: 199
Average Week 6: 197.4

Like I said I caught something last week the damage wasn't too severe I'll gain that weight back quickly, tomorrow begins a whole new week, time to turn it up.

[HardCory]

BB Squats: 275X5, 250X8, 225X10, 205X12

Leg Ext: 285X10X4

Adductor Machine: 150X10, 160X10, 170X10, 180X10

Abductor Machine: 150X10, 160X10, 170X10X2

Leg Curls: 120X10, 130X10, 140X10, 150X10

I had an early day at the gym due to my new schedule, by the end I felt chunks in my throat, really tried to push myself hard in that hour today.

[WorkoutMchne]

Cory,
How is your father doing since his accident? I haven't heard you say anything in a while about his condition. I hope he is well, I have kept him in my prayers.

[HardCory]

Originally Posted by WorkoutMchne

Cory,
How is your father doing since his accident? I haven't heard you say anything in a while about his condition. I hope he is well, I have kept him in my prayers.

He's been able to put a little weight on his leg which is good news, but has yet to regain use of his left arm because of the nerve damage. I pray everyday that he could remain in good spirits and he has up to this point. Thanks for asking and thanks for your prayers they mean the world to my family.

[HardCory]

Cable Kickbacks: 50X10, 60X10, 70X10, 75X8, 60X10

DB French Press: 70X10X2, 75X10X2

Curl Machine: PX10, P+25X10, P+35X10, 2PX10, 2P+10X8

Alt DB Curls: 30X10X2, 35X10X2

Hanging Knee Raises: 3X10

Machine Crunch: 10X25X3

Cable Woodchoppers: 40X20X3

Plan of attack today was go semi heavy on arms and bang out the reps.

[HardCory]

Incline BB: 185X10X2, 185X8X2

Chest Press Machine: 210X10X4

Cable Crossovers: 30X10, 40X10, 45X10, 50X10

Machine Flys: 110X10, 130X10, 150X10, 170X10

Donkey Calf Raises: 260X20X5

Nice chest workout, I like that I was able to go a little heavier on incline today. Workout started off slow, but finished strong, happy with today.

[HardCory]

Continuous Grip Deadlifts: OH grip/315X10, 320X8, Sumo/325X10, 315X8,

Mixed Grip Chins: Forward/BWX8, Reverse/BWX6, Forward/BWX6, Reverse/BWX6

Closegrip Pulldowns: 120X12, 120X10, 120X8, 120X6
ss w/
Wide Grip Cable Rows: 100X12, 100X10, 100X8, 100X6

Cable Deadlifts: 150X12, 160X12, 170X12

Back Ext: BWXFX3

Machine Crunch: 20X15X3

My only complaint is my forearm strength is not where I need it to be, they're giving out long before my back and I'd like to stray from using straps for awhile. I'll be dedicating more time to strengthening them. This was the second workout this week that had me close to blowing chunks, but definitely feels good to be working hard.

[HardCory]

Smith Machine Upright Rows: 25'sX10X2, 35'sX10X2, 45'sX10X2

Hammer Strength Front Military Press: 2PX10X2, 2P+10'sX10, 2P+25'sX10X2, 2P+35'sX8

Bent Over DB Flys: 25X10X2, 30X10X2, 35X10X2

L-Laterals: 20X10X2, 25X10X2, 30X8X2

Neck Raises: 35X15X3

Good volume, was a little scared going into today, tweeked my shoulder at work yesterday, but it wasn't bothering me today.

[HardCory]

Donkey Calf Raises: 300X10, 300XF, 280X10, 280XF, 260X10, 260XF, 240X10, 240XF

Reverse Donkey Calf Raises: 300X15X3, 280X15, 260X15, 240X15

Cable Woodchoppers: 80X10, 90X10, 100X10

Rope Crunches: 130X10X3

In & out Crunches: 3X10

Cardio today consisted of some jump rope and sprints during wrestling training.