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  #281  
Old 04-01-2009, 03:41 PM
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sweetpea81 sweetpea81 is offline
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Thanks for the information. I am interested and will be doing some reading!

Way to go on the dips. Those happen to be my weakest exercise....I'm more of a mini dipper at this point.
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  #282  
Old 04-02-2009, 01:40 PM
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Quote:
Originally Posted by sweetpea81 View Post
Thanks for the information. I am interested and will be doing some reading!

Good luck with the reading.

Way to go on the dips. Those happen to be my weakest exercise....I'm more of a mini dipper at this point.
I guess that makes me a big dipper!

Comparison of me at similar bodyweights:

October - Quad



April - Quad



October - Rear Lat



April - Rear Lat



I am not diseased, I fell down the steps and that is how I got the funky bruise on my left arm
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Last edited by Commander; 04-02-2009 at 02:15 PM.
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  #283  
Old 04-02-2009, 01:40 PM
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October - Front

April - Front (sorry, I know the pose is different, I couldn't hit the front lat last night, kept looking wrong)
no flash

flash
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  #284  
Old 04-02-2009, 01:44 PM
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One more picture:



My own analysis:

Quad - looks bigger although it is partially distorted by a different angle in the photo.
Rear Lat- looks same, only difference is one picture has a flash, the other doesn't.
Arms - I know, they need some work. I barely do arm isolation exercises, they weren't called for during Rippetoe and hard to find time when Squating 3-4 times per week. I've been sticking to the basics, rows, chins, dips, pull-ups, bench, etc for awhile now.

Motivation:

I wanted to compare pictures at the same bodyweight because I thought there might be some compositional differences. I was 197 after the Hyperplasia challenge, but then lost weight. I maintained 190-ish for awhile and felt lean. I was hoping as I bulked back up to 197-198 that I would hit that # with a slightly better overall composition. Not much difference as far as I can see.
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With God's help...Mens sana in corpore sano

Last edited by Commander; 04-02-2009 at 02:15 PM.
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  #285  
Old 04-03-2009, 01:10 PM
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Bodyweight: 199.5 (highest I have ever weighed in the morning)

Smolov Jr.
Dips/Chest Supported Cambered Bar Rows

Row 133x3
Dips BW+60 x3
Row 133x3
Dips BW+60 x3
Row 133x3
Dips BW+60 x3
Row 133x3
Dips BW+60 x3
Row 133x3
Dips BW+60 x3
Row 133x3
Dips BW+60 x3
Row 133x3
Dips BW+60 x3
Row 133x3
Dips BW+60 x3
Row 133x3
Dips BW+60 x3
Row 133x3
Dips BW+60 x3

Gironda 8x8 arms

Dips were hurting my right collar bone slightly, not sure what to make of it.
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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
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  #286  
Old 04-04-2009, 02:35 AM
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Smolov Intense Mesocycle

120x4
170x3
235x3
270x3
320x3 belt (video)
320x3
320x3
320x4 (video) note - I am in my boxers for this video, I was making sure my thighs were at least parallel.

My butt touches a milk crate, I use it to make sure I go deep enough. I hope you can see that I don't bounce off it. I slow my momentum down on my own, tap my butt and reverse directions.

Smolov Jr.
Dips/Chest Supported Cambered Bar Rows

Dips BW+25 x6
Row 115x6
Dips BW+25 x6
Row 115x6
Dips BW+25 x6
Row 115x6
Dips BW+25 x6
Row 115x6
Dips BW+25 x6
Row 115x6
Dips BW+25 x6
Row 115x6

ab planks, stretching

I slowed my tempo down on the dips tonight and felt substantially less pain in the right collar bone, actually almost no pain what so ever.

Musical Motivation:
Fear Factory
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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; 04-04-2009 at 02:42 AM.
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  #287  
Old 04-04-2009, 02:53 AM
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HardCory HardCory is offline
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Deep squats, good stuff. I wonder if my gym will allow me to squat in my boxers as well.
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  #288  
Old 04-06-2009, 01:09 PM
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Quote:
Originally Posted by HardCory View Post
Deep squats, good stuff.
Thanks! I try.

Quote:
Originally Posted by HardCory View Post
I wonder if my gym will allow me to squat in my boxers as well.
Ahhh, the benefits of lifting at "Gimnasio de Timoteo."


No workouts this weekend

Spent the weekend cleaning the house to prepare for company and then entertaining company. My wife made an awesome Passover dinner last night. I know it isn't Passover yet, nor are we Jewish, but we figured it would be neat to eat a meal as they did in Biblical times and use it to remember Christ's sacrifice for us.

Last week's bodyweight average: 197.4
This week's average: 198.3

Macro's will remain the same.
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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; 04-06-2009 at 01:19 PM.
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  #289  
Old 04-07-2009, 03:20 PM
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Bodyweight: 197

April 6, 2009
Smolov Intense Mesocycle

120x4
170x3
220x1
250x3
300x4
270x4
270x4
270x4


No belt, this was a back off day. I have 1 hard workout then 1 medium workout before I rest and test my max to complete the Smolov Program.

Starting after the set with 300, I alternated the squats with the Smolov Jr.
Dips/Chest Supported Rows

Rows 123x5
Dips BW+40 x5
Rows 123x5
Dips BW+40 x5
Rows 123x5
Dips BW+40 x5
Rows 123x5
Dips BW+40 x5
Rows 123x5
Dips BW+40 x5
Rows 123x5
Dips BW+40 x5
Rows 123x5
Dips BW+40 x5

miscellaneous left arm work, my left side continues to lag behind. I can see it in where my lat attaches to my humerous and also specifically in my tricep long head. I did some DB presses, rows, pullovers and extensions with the left arm.

ab planks, stretching, crunches

I was wiped out after this workout.
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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; 04-07-2009 at 03:24 PM.
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  #290  
Old 04-07-2009, 07:32 PM
Albertog Albertog is offline
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Almost done with Smolov??? Just 2 more workouts? When would that bie?
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