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Old 10-25-2010, 12:16 PM
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Commander Commander is offline
Commander is enjoying bodybuilding
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Join Date: Sep 2007
Location: North East U.S.A.
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Originally Posted by WorkoutMchne View Post
Three training sessions a day...This is why you are awesome. I don't know what else to do but laugh at how awesome that sounds.
Thanks Mike!

I figured increased volume would be a good way to add mass, let's hope I can pull it off smart enough to recover and actually grow!

I think it is going to leave me borderline addicted to training, lol. I feel like I eat, sleep and breathe it currently.


Sunday - family day - only 2 sessions, lol!


BW (plus 5) BW+40x5, then worked back down BW+30 (minus 10) BW+10x5

After church, I spent the afternoon hiking with my children enjoying the fall foliage. We had a great time and my dog enjoyed it as well! Then took my youngest to a skate park. Positively lovely afternoon.


100 (plus 10) 180x5
105x8, 3 sets - these 3 sets were one and a quarter reps (hence forth, Q reps), i.e. full rep then down 1/4 and back up, that counts as 1.

Bicep Curl superset with Dec Rev Crunch
60x12, 3 sets with BWx20, 3 sets

Tire Session

Lat Pulldown 50x12, 3 sets with Chest Press 50x12, 2 sets
Row 75x12, 3 sets with Chest Press 50x12, 2 sets


Weights are slightly lower than normal (for example PR's for pullups is BW+60x5 and for T-Bar is 195x5). Since I am going to try for 3 sessions per day on weekdays, I want to make sure all my reps are quality reps, I don't need to be over taxing my CNS by getting close to failure when I am going for the amount of volume I am striving for.


Monday - OH Pressing


OH Press
60, 70, 80, 90, 110, 120, 125, 130x3

Push Press
130, 135, 140, 145, 150, 155, 160x3

OH Rack Press (pins at eye level)
70, 80, 90, 100, 110, 115, 120, 125, 130, 135x3

OH Press and Rack Press were superset with Upright Cable Rows

OH Press

OH Rack Press


Diet update:
Bodyweight average this week: 173.5

Weight stabilized at around 173 after being at 174 for a short while post "contest." Adding in 2/3 cup oats to my diet to see if that will start to push the scale upward.

Macros will be:
Excluding Training - 2268 calories, 72 fat, 235 carbs, 171 protein
Including Training Nutrition - 3108 calories, 80 fat, 347 carbs, 251 protein (assuming 3 workouts)

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 10-25-2010 at 01:46 PM.
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