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  #1031  
Old 07-18-2010, 07:12 PM
WorkoutMchne WorkoutMchne is offline
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Looking pretty ripped up there my friend. Also, you're deadlift seems to be quite awesome even though you are cutting.
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  #1032  
Old 07-19-2010, 05:06 AM
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antisteroids antisteroids is offline
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that new avi is awesome! dude you know xmas is not till december?
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  #1033  
Old 07-20-2010, 03:13 PM
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Quote:
Originally Posted by bigbear6708 View Post
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?
Thanks bigbear...and yes, I did the Intro phase. You may not need it since you've been squatting with good frequency on Workout Machine's split.

Quote:
Originally Posted by WorkoutMchne View Post
Looking pretty ripped up there my friend. Also, you're deadlift seems to be quite awesome even though you are cutting.
Thanks.

Yeah, I have noticed the same, deadlift and back exercises are doing well. My pushing strength has taken a hit though.

Quote:
Originally Posted by antisteroids View Post
that new avi is awesome! dude you know xmas is not till december?
Thanks anti, I am getting an outline, now I need to bring out the branches and decorations!
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  #1034  
Old 07-20-2010, 03:44 PM
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Saturday - had a big yard "sale" - sale is in quotations because we gave everything away. Many people (family and neighbors) thought we were silly to give everything away, but I feel that our family has been very blessed, and the least we can do is give some clothes, books, toys, etc away. Well, our decision was confirmed multiple times over, one of the first people to come to the "sale" was a victim of a fire. They had lost everything. They had 3 young children who only had the clothes on their backs. I told them to take as much as the wanted, and I am happy to say the left my house with plenty of clothes, toys, books, etc.

Sunday - day off, hung out with my kids, went to the pool

Monday - deadlift

-----

Leg Day - Top End Deadlift

Hang Cleans
80x3, multiple sets to get ready for deadlifts

Rack Pulls - pin 3, 16 inch deadlift, I believe this to be the weakest point in my ROM
256 (plus 20) 396x3 - I perform these double overhand and had to add straps
416x3
436x3 - added belt

Iso Deadlift - pulling from a deficit to the 4th pin - just above knee level, then pulling against the pins
266 (plus 10) 296 x 10 seconds - I love these

Step ups
150 x 10, 10, 15

Depth Jump
BW, 2x10

Had tire drags planned as cardio because there was a break from the rain while I was deadlifting, but by the time I finished my workout it was absolutely pouring outside. Maybe I'm not hardcore enough, but I had no desire to pull my tire in the rain!

------

Diet update -

Bodyweight average last week: 183.2
Bodyweight average this week: 182.4

In spite of my 182.4 average, I have actually weighed in high the last 2 days (184 and 184.5 respectively), not sure why.

I might bump carbs down slightly, I have not made any adjustments since June 30th.

New Macros:

2288 cal, 85 fat, 182 carb, 199 protein - non workout

2806, cal, 89 fat, 263 carb, 239 protein - workout days, includes shake.

I am getting to a point where I would call myself lean, however, I still think I would need to get down to close to 170 to be shredded. I am going to get as lean as I can before starting my bulk.
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Last edited by Commander; 07-20-2010 at 03:58 PM.
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  #1035  
Old 07-21-2010, 08:07 AM
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Ellingham Ellingham is offline
Ellingham is getting lean
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Commander you're an inspiration
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  #1036  
Old 07-21-2010, 06:56 PM
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Quote:
Originally Posted by Ellingham View Post
Commander you're an inspiration
Thanks Ellingham, you as well, you've had some of the greatest progress I have seen on these boards.

-------

Push Day (and Squat)

Flat Bench

Gradually worked up to a single with 280.
230x5
220x5
210x5
200, 2x5
170x10

Previous PR was 300x1, but I was in the mid 190's then. Not that I want to excuse losing strength, but relatively speaking, I am about as strong. I'd like to maintain this level though and hopefully not lose too much more as I cut.

Close Grip Bench with Chains
170 bottom, 210 at top, 3x5

Deloaded Skull Crusher
70x12, 10, 7, 8

Squat
270x1
270x2
270x5

Tire Sprints - I did these with my 27 lb tire, no extra weight.

10 sprints, roughly 8-10 seconds long, 20-25 seconds rest.

Weight normal this morning at 182.5.
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  #1037  
Old 07-22-2010, 02:08 PM
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8th day of training in 9 days....Sweet. I get tonight off, visiting with my Uncle and Aunt who are in from Michigan.

Pull Day

T-Bar Row
132.5 (plus 12.5) 195x3
200x3 - strict form - PR
200x12, 175x8, 150x6 - loose form, drop set

Pullup
BW (plus 10) BW+50x5 - PR
BW+5 x 10

Preacher Curl
50x10, 8, 7, 7, 6

Decline Reverse Crunch
BWx13, 13, 13

Medley
25 m Backwards Tire sprint (Tire plus 25lb = 52 lb)
Load 50 lbs in tire
25 m Forwards Tire drag (Tire plus 75lb = 102 lb)
25 m Farmers Run (holding one 25 lb plate in each hand)
25 m Sprint

I performed this 4 times, resting 1 minute between medleys. It was awesome, I was sucking wind at the end and my legs were feeling it.

Just for fun, one more set of...

Preacher Curl
50x11


--------


Looking through old posts of mine related to diet, I found this from 5/19/09....

Quote:
Originally Posted by Commander View Post
Previous week's average bodyweight: 200.7
Current average bodyweight: 198.0 - I think this initial 2.7 lb drop is due to water weight, I hope to only drop about 1 pound per week from here on out.

Previous macros: Calories 3327, fat 89, carbs 437, protein 202
Current macros: 2995, 85, 371, 194

I am in the process of a slow cut. I want to drop some weight prior to starting Smolov again in August that way I will be motivated to do some bulking during all that squatting!

I must say, this will take some getting used to. I haven't had hunger pains like I felt yesterday in a LONG time. Time to kick up the will power.
Wow, I was complaining about hunger pain on 437g of carbs! That was quite whiney of me. I am at less then 200g now and doing fine.
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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

Last edited by Commander; 07-22-2010 at 02:34 PM.
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  #1038  
Old 07-25-2010, 03:02 AM
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Commander Commander is offline
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Thursday off - visited with family
Friday off - played with my youngest, than after dinner went to a church program that my oldest son was in. He just finished up a great week of church camp.

Saturday - what a great day, I just hit my lightest bodyweight since I have been posting here.

Here is a sample of my whining in April 2008
http://www.abcbodybuilding.com/forum...ad.php?t=88790

Quote:
Originally Posted by Commander View Post
I know there is another thread on this subject right now, but here goes, I didn't want to take away from that posters advice.

Bodyweight: 182...

I can't gain weight, I calculated my calories based upon Berardi's massive eating guide. I use a spreadsheet to be honest with my totals daily. I need help...
I weighed in a 180.5 today!

When I went to the pool with my son, the lifeguard said that I looked like Georges St. Pierre, that was definitely a cool compliment, a bit of an exaggeration, but still a cool compliment.



And my wife said I looked the best she has ever seen me, what a good day.

But to top it off, I had the best deadlift session I have ever had. I pulled my second highest total, but at a much lighter bodyweight. I was mid 190's when I pulled 491.

Deadlift

476x1 - http://www.youtube.com/watch?v=eUDgWVYOIOc

note - I don't typically use staps, I pulled 491 without straps, my grip wasn't feeling it today, not to mention I have a standard bar with crappy knurling and no chalk.

401, 2x5
381, 3x5

326x13

Power Cleans
135, 7x3
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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; 07-25-2010 at 03:06 AM.
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  #1039  
Old 07-25-2010, 07:29 PM
bigbear6708 bigbear6708 is offline
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some great compliments! I am stoked for you that you keep hitting great numbers during this cut! Does your body feel like you may stall? I know 2 years ago when i attempted my first ever "cut" as defined by bodybuilding, i eventually stalled on hitting great numbers close to 3 months in..sounds like you have a smart approach to it though.
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  #1040  
Old 07-25-2010, 10:57 PM
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HardCory HardCory is offline
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GSP is a great person to be compared to in the physique department. Awesome that you're still going heavy as well. I've decided to clean bulk the remainder of this year and around Jan-Feb start a legit cut done the right way. Keep up the good work you're an inspiration.
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