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Old 05-23-2011, 04:20 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.
Posts: 6,774

Saturday and Sunday

Each day I went out hiking with my family for a few hours, so I opted to skip my arm hypertrophy workout and occluded legs as my legs got plenty of work from hiking and my arms got some work as well from doing some free climbing/bouldering with my kids on the Sunday hike.

Ab Wheel Rollouts
3 sets of 10

Superset with Crunches and Reverse Crunches


222 days to get big, nasty and gain 25 pounds!



Chinup - again squeezed in an extra rep on the last set
BW+16 x 10, 10, 8, 8, 6, 7

1 Arm Pullover
31x10, 3 sets


Band Stiff Arm Lat Pulldown

superset with

BW+3.5 x5, 5 sets

T-Bar - focused on holding peak contraction first 5 reps or so, then last half of set was more continuous

167.5x10, 5 sets

DB Row
61x10, 4 sets

Suspended Pushups

Ab Wheel Rollouts
BWx10, 2 sets

superset with

BWx10, 2 sets


Flat Bench Press
175x10, 5 sets

Superset with

Crunches, BWx20 (first 10 reps really slow and controlled, second 10 reps faster pace)

DB Press
61x10, 4 sets

Suspended Pushup
BWx10, 3 sets

Front Raise
12x15, 3 sets

Floor Press
130x15, 12

105x20, 15, 15


Diet Update

Bodyweight average last week: 184.0
Bodyweight average this week: 185.0

Yes! Right on target with 1.0 pound gain this week. I feel back on track, I hope to keep the gains steadily coming. Still feeling relatively lean as well.

Macros will remain the same.

Still eating 4750 calories a day, although, many days I throw in a small amount of chocolate (literally the equivalent of 1 or 2 hershey kisses) and a serving of peanuts which puts me at around 5K!

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; 05-23-2011 at 04:45 PM.
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