Renovating the temple of the Holy Spirit

[HardCory]

Originally Posted by Commander

Great improvements in the 2 mile run, you are knocking off large chunks of time.

Ya I don't understand it, but I'm not complaining either.

[bigbear6708]

what kind of 2 MR training are you doing? Mike put me on a program, that has worked wonders in keeping my 2 mile time between 1130 and 1200.

1 day 2-2.5 miles at 80%
1 day sprinting 400s @ goal split time x 4 reps

simple but effective!

[HardCory]

Originally Posted by bigbear6708

what kind of 2 MR training are you doing? Mike put me on a program, that has worked wonders in keeping my 2 mile time between 1130 and 1200.

1 day 2-2.5 miles at 80%
1 day sprinting 400s @ goal split time x 4 reps

simple but effective!

I've just been running, that's it, I figured once I hit a plateau I'd integrate sprints, but I'll check this out for sure.

[HardCory]

Back and Shoulders Hypertrophy

CG Cable Rows:
110X10
120X10
130X10
150X10

DB Shoulder Press:
30X10
40X10
45X10
50X10

Chinups:
BW+15X10
BW+15X8
BWX10
BWX9

Cable Front Raises:
20X10
25X10
30X10
30X10

Lat Pulldowns:
130X10
150X10
160X10
170X8

Bent Over Flys:
20X10
25X10
25X10
25X10

Upright Rows:
65X10
85X10
95X10
100X8

Medicine Ball V-Ups:
3X10
3X10
3X10

Felt good today, all I can say is I'm looking forward to resting this weekend, maybe hanging out in the sun a little.

[HardCory]

Lower Hypertrophy

Deadlifts:
405X1
385X1
385X1
385X1

BB Squats:
135X10
185X8
205X8
225X8

Leg Ext:
120X10
140X10
150X10
160X10

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

Adductors:
150X10
150X10
150X10
150X10

Abductors:
130X10
130X10
130X10
130X10

Donkey Calf Raises:
220X12
220X12
220X12
220X12

Reverse Donkey Calf Raises:
220X25
220X25
220X25
220X25

Seat Calf Raises:
100X50
100X50

Great leg workout, felt completely drained by the end of this one. Was able to do BB squats again, not sure if I'll be able to hit the heavier weight, but we'll see how it goes next Tuesday.

[Commander]

Holy Volume Batman!

Good to see you squatting, I am working it back in as well with similar poundages.

[HardCory]

Originally Posted by Commander

Holy Volume Batman!

Good to see you squatting, I am working it back in as well with similar poundages.

Seems day to day with me, I think as long as I'm warmed up and loose I can get the bar back there. This week I've been doing Mike Z's dynamic warmup and I think that had a lot to do with it.

[HardCory]

Chest and Arms Hypertrophy

Decline Bench:
135X10
155X10
175X8
185X7

Reverse Tricep Pushdowns:
110X10
120X10
130X10
140X8

Concentration Curls:
25X10
30X10
35X10
40X10

DB Bench (w/ 10 push-ups on swiss ball first):
50X10
50X10
55X8
55X8

Smith Machine Close-grip Bench Press:
90X10
100X10
110X10
120X8

Hammer Preacher Curls:
30X10
30X10
35X8
35X8

Machine Flys:
120X10
130X10
140X10
150X8

Hanging Leg Raises:
BWX12
BWX12
BWX12

Swiss Ball Crunches:
BWX25
BWX25
BWX25

Standing Oblique Crunches:
50X12
50X12
50X12

I don't know what happened, but I really feel in the zone lately, I find myself extremely motivated to become bigger, stronger, and faster. I don't think I've come remotely close to discovering what my body is capable of. I will deadlift 500lbs, and I will run 2 miles in under 13 min during the same time frame, as well as weigh in at a lean 200lbs. Phillipians 4:13

[HardCory]

This morning I woke up and did 400M sprints, two of them. During the first one I gassed out about 3/4 the way through and began hyperventilating because my muscles weren't getting enough oxygen, 2nd one about half way through. I'll continue to do these once a week until I get better at them, in turn I believe it will improve my 2 mile run as well.

Avg weight week 1: 186.3
Avg weight week 2: 187.1

[HardCory]

T-Bar Rows:
180X5
205X3
205X3

DB Bench:
75X5
80X5
85X3

Widegrip Pullups:
BW+35X6
BW+35X6

DB Shoulder Press:
50X10
60X6
60X6

Preacher Curls:
95X6
100X6
105X6

CG Bench:
135X6
145X6
155X6

Rack Pulls:
50X10
60X8

Hammer Strength Incline:
100'sX6
100'sX6

Good lifts today, felt strong.