Renovating the temple of the Holy Spirit - Page 66

HardCory · #**651** 02-22-2011, 01:48 AM

Hack Squats: 4X10

RDL: 4X10

Adductors: 4X10

Abductors: 4X10

Lying Leg Curls: 4X10

Leg Ext: 4X10

Leg Ext Tibialis Curls: 6X15

Donkey Calf Raises: 6X10

Alarm went off at 3AM and I didn't want to get out of bed, but mustered the motivation to get out of bed and get my lazy butt to the gym. Legs definitely feel like they are getting stronger, really looking forward to be able to squat again. I see the doctor on Wednesday so I'm hoping that he will allow me to go the next stage which would free me from all limitations.

Commander · #**652** 02-22-2011, 12:22 PM

3am! You are one sick individual! That is dedication, great work.

HardCory · #**653** 02-23-2011, 02:38 AM

Quote:

Originally Posted by Commander

3am! You are one sick individual! That is dedication, great work.

Thanks, it ends up benefiting me later in the day, after work I'm free to be with the family, plus the gym isn't too busy in the morning.

bigbear6708 · #**654** 02-23-2011, 05:25 AM

I'm with commander...I thought getting up at 5 am to lift was early!! Some days my job takes me out of bed at 3am, but no working out that early!! Haha

Commander · #**655** 02-23-2011, 11:48 AM

Quote:

Originally Posted by HardCory

Thanks, it ends up benefiting me later in the day, after work I'm free to be with the family, plus the gym isn't too busy in the morning.

I work out in the AM and on my lunch break for this reason as well...it is well worth it.

HardCory · #**656** 02-23-2011, 11:06 PM

Bench: 4X15

Incline: 4X15

V-Grip Pushdowns: 5X10

Reverse Pushdowns: 5X10

Rope Pushdowns: 5X10

Saw doctor today and got the green light to get the final range of motion back and was told to get strong in the gym, so I'm hoping by April I'll be back to normal. Great news for me because chest and tris I've been really limited with what I can do once I get that ROM back and strengthen it opens up a whole new world, not to mention I can get back to regular squatting!

HardCory · #**657** 02-24-2011, 11:58 PM

Single Leg Posts: 3X45 sec

Lumberjacks w/ 25lb plate: 3X1 min

GHR: 3X20

Medicine Ball Straight Leg Crunch: 3X40

1 Leg Medicine Ball Rotation: 3X1 min

Body weight Squats: 3X1 min

Standing Calf Raises: 5X10

Reverse Calf Raises: 5X10

Today was the last workout of the program that Mike Z. had designed for me, this was a very intense program, but I feel so much better after making it through it.

HardCory · #**658** 02-26-2011, 01:09 AM

CG Lat Pulldowns: 5X10

Smith Machine Rows: 5X10

DB Curls: 4X10

Machine Curls: 4X10

BB Shrugs: 5X12

OH Machine Press: 4X10

Reverse Machine Flys: 4X10

Was capable of doing some overhead press today, which last time I tried I was unsuccessful so that was good news. This weekend I will continue to work on getting the remainder of my ROM back and if all goes well I'll be squatting sometime next week.

HardCory · #**659** 03-01-2011, 01:24 AM

Smith Machine Squat: 4X10

Single Leg Ext: 4X10

Seated Leg Curls: 4X10

Leg Press (high and wide): 4X10

Seated Calf Raises: 6X10

Reverse Donkey Calf Raises: 6X12

HardCory · #**660** 03-02-2011, 02:09 AM

V-ups w/ med ball: 3X35

Planks: 3X100 seconds (front and both sides)

Woodchoppers: 3X1 min

1 Leg RDL: 3X1 min

Seated Rotation: 3X50 each side

Body-weight Squats: 3X90 sec

Next stage of my core routine, just about killed me. Planks for 100 seconds is cruel and unusual punishment. Sneezed later in the day and really felt it in my stomach, this is good stuff.