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Old 08-09-2013, 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: 6,320
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Quote:
Originally Posted by rickck48 View Post
I enjoyed watching this work on the thighs. Thanks for allowing us to peek into the real world right now.
No problem, ever since starting this journal in 2008, I've tried to be an open book.

Everything I do diet and training wise I either document or am willing to document when someone asks.

Glad you enjoyed the videos, subscribe to my YouTube channel if you like them. I upload other video's that don't get posted in my journal such as instructions for do-it-yourself fitness items, dieting information, etc.

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Friday - Upper Torso (Incline Bench & Rows)

Ring Dips
BWx12, 12, 10

* Barbell Row 120x8 between sets, narrow grip

242.5x1
212.5x8, 7, 6, 5 - Volume and Rep PR
192.5x7+4 rest pause
172.5x8+4 rest pause
140x10+5 rest pause

Flat Bench Chains - all reps paused on chest
140 (+50) x 6, 3 sets

ss w/

DB Curl
24x10, 3 sets

Pushups
BWx15 rep w/ periodic pauses/isometric holds, 3 sets

ss w/

Ab Bench Arm Work (OH Tricep Ext and Conc. Curls)

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Diet Update:

Starting Mini-cut

Mass Phase April 15 to August 9 - went from 182 to 189 average (although I weighed in a 193 yesterday morning)

Calories will be about 2720, down from just under 4000. Mostly from a huge drop in carbs. Fat around 63 and Protien at 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; 08-09-2013 at 04:23 PM.
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