Commanding My Body

[Commander]

Originally Posted by bigbear6708

nice WM!! you should be feeling pretty good (sore) right about now!! haha

Thanks, yes, my quads and adductors are super sore.

-----

I decided to workout, even though I haven't slept in 31 hours.

Pull Day

T-Bar Row
145x3 (plus 10) 195x3 - strict

Loose form -
200x10, 175x6, 150x6 - http://www.youtube.com/watch?v=v5ngnn3N0ww

Pull up
BWx3 (plus 10) BW+30x3
BW+40x5, +45x5 - tied for PR
BWx10

Preacher Curl - this is a barbell, not a dumbbell, yes, my arms are wussy.
50x 8, 7, 6

Even though I am a wuss, I was getting great vascularity in my forearms, biceps and shoulders during the preacher curls, it was awesome.

I spent some time posing after my workout, I am starting to see some chest striations as well.

[Commander]

Leg Day

Squat
270x10

This felt great, getting back in the groove.

Squat with chains
170 at bottom, 230 at top x 10

GHR - assisted
BW x 8
BW x 8 http://www.youtube.com/watch?v=67ImbJS0FAI

SLDL
120 (plus 20) 240x5
260x5 - belt

Step Up
120, 130, 140, 150, 170, 190, 200x5

[Commander]

Sunday - church, World Cup, rest because my whole body is sore from previous workouts

Monday - was planning on a Push Day, but I was having tons of fun playing with my kids so I ended up not workout out.

First, there was a Pokemon battle with my 10 year old (I am 11-0, totally unstoppable), then Horseshoes with my 5 year old, he beat me fair and square.

Then we went to a local park and my 5 year old learned how to ride his bike by himself! He was so excited, the only thing he couldn't do by the time we left the park was get started by himself. He has trouble with the initial pedal, but Daddy gives him the slightest boost and he is off like a rocket, he is good at slowing down and stopping.

During breaks from bike riding, we flew a remote control plane/helicopter type thing. It didn't fly that great, but we had fun.

Fathers - as I have said before - don't regret missing a workout to play with your kids. They are only young once. My children are 5 and 10, and between them playing with friends, being busy doing their own things, watching the occasional episode of SpongeBob, etc., I typically can find time to workout, so when a day presents itself where I can have extended time to hangout and play with my kids, I take advantage of it.

-----

Diet Update

Bodyweight average this week: 183.2 - down 1.6 pounds from last week.

Macros will remain the same.

[HardCory]

Good advice, they grow up so quick it seems like yesterday my daughter was born now she's 4. Hopefully my son doesn't grow up as quick.

[Commander]

Originally Posted by HardCory

Good advice, they grow up so quick it seems like yesterday my daughter was born now she's 4. Hopefully my son doesn't grow up as quick.

Spend every minute you can with them.

------

Push Day - with some squats

Push Press
145 (plus 10) 195x3 - felt good

DB Bench
42, 62, 72, 77x5
82x8, 6

DB Shoulder Press
52x6, 6, 6

DB Rolling Ext
30x10, 9, 9, 10

Haven't done this much DB work in awhile, just changing it up. I don't like to use DB's too often because I have the screw-on-adjustable which are truly a pain in the butt.

Squat
120, 170, 220, 270, 290, 310, 320x1
300x2
270x5

Ab Bench
50x12, 8, 7

[Commander]

Pull Day

Bent Row
140 (plus 10) 190x3 - strict
200x3 - loose
200x5, 180x5, 160x5 - drop set

Chin up
BW, +15, +30, +40, +50, +60x5 - new PR
BW+15 x 12

Bent Row - less than 90 seconds rest
130x10, 8, 8

EZ Curl
70x10, 7, 6

Decline Reverse Crunch
BW, 3x12

Tabata Heavy Ropes

Really solid workout

[Commander]

Leg Day - Low End Deadlift

Rack Clean - from 5th pin
80x3, 5 sets to get ready for deadlifts

Cambered Bar Deficit Deadlift
248 (plus 30) 338x5
368x5 - added belt
403x5

Snatch Grip Deadlift
291 (plus 20) 351x3
371x3 - added belt, nothing left after deficit deads

Good Morning
60 (plus 20) 180x5

Farmers Walk - 100lb each side, 234lb total with weight of implements

Each set taken to near failure (I would go to complete failure, but I don't want to drop my precious farmers walk implements since I spent time and money on them)

6 sets - distance in meters
100m
100m
80m
80m
85m - added straps, wanted to get some more cardio and trap work, forearms were limiting factor
115m - really pushed it this last set

Nice vascularity in the forearms after the farmers walk, felt great.
--------

Refeed yesterday, woke up at 182 this morning, up 1 pound from yesterday. I still have never weighed in much higher from a refeed, it's like my body just rapidly assimilates the extra carbs.

[Commander]

Mixed it up today, I felt beat up after 3 heavy days in a row, so I tried a workout that Dave Tate wrote about over at T-Muscle, Extented Tension. The whole idea is to make the set last 30 seconds. Obviously, it isn't anything revolutionary, the idea of hitting a certain TUT has been around awhile. But when you've been lifting heavy for awhile, doing a workout like this gives you an insane pump and a completely different feel, it is sort of refreshing.

Basically, you do 2 heavy sets, then reduce the weight by 50% for your final set. Each set lasts 30 seconds, so you pick an appropriate and don't worry about reps, you do partials or statics if you have to, to make it to 30 seconds. 90 seconds of rest between each set.

Push Day

DB Bench
82

DB Fly
22 - whoops, too light, I will bump it up next time, been ages since I did flys

DB OH Press
42

Cable Upright Row
40

Skull Crusher
70

Tricep Pressdown
60

30 seconds is a LONG time! With the exception of the occasional high rep squat set, most of my sets are no where near that long. However, the workout progressed quickly and I enjoyed it.

[Commander]

Pull Day

Pullup
BW (plus 15) BW+75x3 - PR
BW+25x10 - PR

T-Bar
120 (plus 10) 180x5 - PR strict form
200x5, 175x5, 150x5 - drop set, loose form

Inc DB Curl - 60 seconds rest
24.5x10, 7, 6

Ab Wheel Rollout
BWx20, 13, 10

Tire Drags

Great workout!

I am quite happy to still be hitting PR's this far into my cut. Although, I think these five days in a row of workouts are taking it's toll while being in a caloric deficit. I feel beat up, joints hurt right now. I am looking forward to a day of rest tomorrow.

[bigbear6708]

looking lean in the avatar my man!! looks like the cut is really working out! when u did smolov, did you do the 2 week intro to it?