[Commander]

Saturday

Crazy 8's - a John Meadows arm workout

5 rounds of this, 8 reps each:
Barbel Curl 60
DB Hammer Curl 22
Band Curl
Tricep Pushdown 60
OH Tricep Extension suspended
Band Tricep Extension

My arms were inflated like balloons, it felt great.

I attempted occluded squats for the first time....wow, talk about pain, my ROM became smaller and smaller because my legs were so tight from the occlusion.

Occluded Squats - ha, ha, yes, 70 pounds
70x30, 15, 9, 7

Occluded Leg Extensions
65x15, 15, 15

super set with

Occluded Suspended Bridge Leg Curl
BWx10, 10, 10

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208 days to gain 22.5 pounds!

Monday

AM

Chinup
BW+18.5 x 10, 10, 8, 8, 6, 7

1 Arm Pullover
33x10, 9, 9

and

Band Stiff Arm Lat Pulldown

superset with

Pullups
BW+5 x 5, 5 sets

T-Bar - focused on holding peak contraction first 5 reps or so, then last half of set was more continuous
170x10, 5 sets

DB Row
63x10, 4 sets

superset with

Suspended Pushups
BWx10, 3 sets

Lunch

Flat Bench Press
180x10, 5 sets

superset with Crunches, BWx20

DB Press
63x10, 4 sets

Suspended Pushup
BWx10, 3 sets

Front Raise
14x15, 3 sets

Floor Press
130x15, 2 sets

DB Floor Press
63x10

Pulldown
110x20, 15, 15

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Diet Update

Bodyweight average last week: 186.6
Bodyweight average this week: 187.5

Gains came right on target this week, I am right where I want to be. A fellow who I always felt was a good size came up to me at the pool and said I looked huge. My ego grew three sizes that moment.

Macros will remain the same.