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Old 01-09-2012, 12:51 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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Saturday - 83 days

Bench
200x5, 3 sets
w/ Chinups

Deadlift
321x5, 3 sets

OH Press
120x5, 3 sets

Tire Work:

Forward and Backward drags for legs with isometric holds x 6, 100lb

Tire Curl and Row superset x 3, 50 and 75 lb

Tire Tricep Extension and Front Raise superset x 3, 25 lb

Sunday - 82 days

L-sit superset with Serratus Crunch (15 lb DB each hand), 10 sets

Diet Update:

Bodyweight average last week: 191.4
This week: 189.2

Now I am going to slow things up a bit, focus in about 1.5 pound per week loss for the next four weeks and then slow it up again to 1.0 pound. Can I guarantee it will happen like that? No, but I am going to try.

Macro's last week: (calories, fat, carbs, protein)
3331 135 310 222

Macro's now:
3142 123 291 220
__________________

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; 01-09-2012 at 02:02 PM.
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