ABCbodybuilding - View Single Post - Commanding My Body
View Single Post
Old 11-12-2010, 12:48 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,772

176 before fast, 172 this morning after my fast

Friday - Feast Day, Flat Bench Day

AM - Strength and Volume

Flat Bench Press
160 (plus 10) 220x3

Rack Press
220 (plus 10) 250x3

Flat Bench
175x5, 3 sets

Rack Press
195x8, 3 sets

Light Tricep Pressdowns and Extensions

Today begins a much needed deload week. Been pushing hard for 3 weeks doing many 3 session days. And all of this coming immediately after contest prep which isn't exactly easy on the body. Following the guidelines for tapering in the article serious by our esteemed ABC leaders, I will be reducing volume by roughly 50% and may do a slight decrease in frequency as well. I hope to see my left shoulder heal up since it is battered from the high volume and frequency.

I was able to combine my strength and volume sessions since each were half the usual number of sets and get it done in the same time.

So this week, my template will probably look like this:
AM - Strength and Volume combined
Lunch - Eccentric-less
PM - Relax or maybe another eccentric-less since they are too taxing

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
Reply With Quote