Renovating the temple of the Holy Spirit

[Commander]

Originally Posted by HardCory

Was able to spend it with the family, so that's all that matters, how about you?

Same here, I took a few days off and had a wonderful time hanging with my wife and two boys, and of course, the occasionaly trek to see parents and in-laws as well.

My boys received lots of board games this Christmas, so we had fun playing those together.

[HardCory]

Lower Power

Squat:
275X5
300X3
300X3
300X3
300X3

SLDL:
225X6
235X6
245X6
255X6
265X6

Standing Calf Raises:
295X7
295X7
295X6

Hack Squats:
360X6
360X6
360X6

Lying Leg Curls:
200X7
200X6
200X6

Leg Ext:
270X8
285X6
285X6

Seated Calf Raises:
180X6
180X6
180X6

Not a bad day, I'll be breaking down how I plan to approach 2012 in a few days.

[bigbear6708]

just checking in, looking forward to how 2012 will go for you!

[HardCory]

Originally Posted by bigbear6708

just checking in, looking forward to how 2012 will go for you!

Thanks, I'm hoping for good things this year.

Cardio:

Stationary Bike 20X15 sec intervals on max resistance.

[HardCory]

Back & Chest Hypertrophy

Incline BB:
135X10
135X10
145X10
145X10
145X10

Pull-ups (2 sets of ea. wide, shoulder-width, close, chin-up, v-grip):
BWX10
BWX10
BWX10
BWX10
BWX9
BWX10
BWX10
BWX10
BWX9
BWX7

DB Bench:
50X10
50X10
50X10
50X10
50X10

Decline Smith Machine:
90X10
110X10
140X10
140X8
140X8

Machine Flies:
100X10
110X10
120X10
130X10
130X10

BB Rows:
135X10
135X10
135X10
135X10
135X10

Back Ext:
25X10
25X10
25X10
25X10
25X10

Jackknives:
BWX15
BWX15
BWX15

Frog crunches:
BWX15
BWX15
BWX15

Seated Rotation:
10X15
10X15
10X15

[HardCory]

A little update I have been working out, just haven't gotten around to posting it here. Been working 10 hour shifts and traveling every weekend so finding the time to log hasn't been in my favor. Tonight I was able to hit 315X3 on squats, which is 15lbs off my 1RM set back in Nov, so I'm getting stronger. I'm about to embark on 12 week transformation challenge, I'll post details in a couple days.

[Commander]

Good update, stay strong.

[HardCory]

Tomorrow I will begin my 12 week challenge, it was inspired by bodybuilding.com's contest, but I will not be entering that one for a couple reasons. The most important one is if I can't motivate myself to do this without any incentives then I seriously need to rethink everything. My goals are to continue to get stronger while changing my body composition. This past year has taken it's toll on me mentally and physically, I've used food for comfort in turn have put on some bad weight, not too much, but I'm not as lean as I once was. So I will continue my power/hypertrophy split, start consistent cardio, and will be cleaning up the diet. Ultimately looking to get in the best shape that I've ever been in the next 12 weeks, it's going to be taxing, but it's exactly what I need at this point in my life. I'll try to be more consistent with my logs, so feel free to follow along.

[Commander]

You know I will be following. Time to bring it.

[HardCory]

Day 1

Weight upon wake: 203.6

Squat:
275X5
315X3
320X3 PR
315X3
315X3

SLDL:
315X6
315X6
335X6
345X6
355X6

Hack Squats:
380X6
380X6
380X6

Leg Ext:
285X10
285X10
285X10

Lying Leg Curls:
135X6
150X6
150X6

Standing Calf Raises:
315X8
315X7
315X6

Seated Calf Raises:
205X6
205X6
205X6

Day 1 of my 12 week transformation started off with a bang, both my partner and myself felt wiped out after this one. I am now 10lbs off my 1RM in squats from Nov. This is going to be a rough journey, but all the glory goes to God here.