Renovating the temple of the Holy Spirit

[HardCory]

V-ups w/ med ball: 3X20, last set I had to do without the ball I was struggling

Planks: 3X1min (front and both sides)

Woodchoppers: 3X45 sec

1 Leg RDL: 3X45 sec

Seated Rotation: 3X30 each side

Body-weight Squats: 3X45 sec

20 min on Eliptical

Started the core program that Mike Z. designed for me to help me with the back problems I was experiencing last year. This program is insane I really had to fight to get through it, but in the end all the pain will be well worth it.

[HardCory]

Single Leg Ext: 4X10

Leg Ext: 4X10

Leg Curls: 4X10

Standing Leg Curls: 4X10

Smith Machine Squats: 4X10

Seated Calf Raises: 4X12

Donkey Calf Raises: 4X12
ss w/

Reverse Donkey Calf Raises: 4X20

First leg workout since September, luckily I had a buddy there pushing me through it. I found that I'm really weak in my hamstrings, but my quads are still doing pretty good. I'll be doing Smith Machine squats until probably April because it allows me to hold the weight on my back using only one arm. No complaints here feels good to be back in the mix, time to keep the ball rolling tomorrow.

[HardCory]

Pushups: 4X10

Machine Press: 4X15

Incline Machine Press: 4X15

Tricep Pushdowns:4X10

Cable Kickbacks: 4X10

Quick workout today that I did at my apartment's gym, which was a big mistake half the stuff is missing or not working now. Not going to be anything spectacular with push exercises until after April, so until then it's about working within my limitations and not allowing myself to become discouraged.

[Commander]

Originally Posted by HardCory

it's about working within my limitations and not allowing myself to become discouraged.

If more people had this good of an attitude, amazing things would happen.

[HardCory]

Originally Posted by Commander

If more people had this good of an attitude, amazing things would happen.

Thanks, it's something I must remind myself of from time to time, it's humbling.

Single Leg Posts: 3X30 sec

Lumberjacks w/ 25lb plate: 3X1 min

GHR: 3X15

Medicine Ball Straight Leg Crunch: 3X40

1 Leg Medicine Ball Rotation: 3X30 sec

Body weight Squats: 3X45 secs

This was the second workout of my new core program, it absolutely destroyed me. I was unable to do cardio during my injury so my conditioning needs a lot of work, I was so blown after the lumberjacks, but I love it. I sneezed a couple times at work and was already feeling it in my abdominal. Love this program, can't wait for it to kick my butt on Saturday.

[HardCory]

Cable Rows: 5X10

Lat Pulldowns: 5X10

BB Rows: 4X10

DB Curls: 4X10

Machine Curls: 4X10

BB Shrugs: 5X12

Reverse Cable Flys: 4X10

Strength is coming back without the shoulder being affected on these days, I'm working with over 100lbs on a lot of these exercises now. Just baby steps, I see the doc on the 23rd, we'll see if he has any good news for me.

[HardCory]

V-ups w/ med ball: 3X25

Planks: 3X1min (front and both sides)

Woodchoppers: 3X1 min

1 Leg RDL: 3X45 sec

Seated Rotation: 3X35 each side

Body-weight Squats: 3X45 sec

25 min on Eliptical

Great core workout again, still getting my butt kicked, but definitely feeling like I'm getting better.

[HardCory]

Smith Machine: 5X10

Seated Leg Curls: 5X10

Leg Ext: 5X10

Adductors: 5X10

Abductors: 5X10

Standing Calf Raises: 6X12

Seated Calf Raises: 6X12

Reverse Donkey Calf Raises: 6X12

Great leg workout, busted through 43 working sets in under an hour. Just have to take time to thank the Lord for giving me the ability and will to be in the gym again.

[HardCory]

Single Leg Posts: 3X45 sec

Lumberjacks w/ 25lb plate: 3X1 min

GHR: 3X20

Medicine Ball Straight Leg Crunch: 3X40

1 Leg Medicine Ball Rotation: 3X45 sec

Body weight Squats: 3X45 secs

Bench: 4X15

Cable Kickbacks: 4X10

Rope Pushdowns: 4X10

Intense training session, I saw a promo for Georges St. Pierre's new 8 week boot camp and saw how intense his workouts were and was thinking there's nothing stopping me from training that hard. I was able to get up to the bar comfortable with bench so that's a good sign, I have to take a closer grip right now with the shoulder so I triceps are gassing out really quit, but I'm happy with today.

[HardCory]

V-ups w/ med ball: 3X30

Planks: 3X90 sec (front and both sides)

Woodchoppers: 3X1 min

1 Leg RDL: 3X45 sec w/ 5lb dbs

Seated Rotation: 3X40 each side

Body-weight Squats: 3X1 min

Lat Pulldowns: 5X10

DB rows: 5X10

Cable Curls: 5X10

Core was annihilated again, but I feel great. Getting hit by huge snow storms this week so I was unable to make it to the gym yesterday for back and bi's so I threw in a little today after core.