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  #1101  
Old 08-30-2010, 05:30 PM
WorkoutMchne WorkoutMchne is offline
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Quote:
Originally Posted by Commander View Post
I had 2 uncharacteristically low days, 173 both times
You are wasting away, time to get big.
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  #1102  
Old 08-30-2010, 06:19 PM
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Quote:
Originally Posted by WorkoutMchne View Post
You are wasting away, time to get big.
Ha, ha! Don't worry, I am keeping my muscle. I know this from the compliments I've been getting and the PR's I am hitting in the gym.

Last night, I was dragging my tire and a guy stops his truck beside me and says "What are you training for?"

I tell him, "I'm trying to get in the best shape of my life!"

And he tells me, "Well, you look great!" I said thanks and he was on his way.

I will not stop, I have some fat that needs incinerated on my legs, tricep and lower back/abdominals. At least 5 more pounds.....then it's on and I am bulking.
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  #1103  
Old 08-30-2010, 09:57 PM
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Quote:
Originally Posted by Commander View Post
Ha, ha! Don't worry, I am keeping my muscle. I know this from the compliments I've been getting and the PR's I am hitting in the gym.

Last night, I was dragging my tire and a guy stops his truck beside me and says "What are you training for?"

I tell him, "I'm trying to get in the best shape of my life!"

And he tells me, "Well, you look great!" I said thanks and he was on his way.

I will not stop, I have some fat that needs incinerated on my legs, tricep and lower back/abdominals. At least 5 more pounds.....then it's on and I am bulking.
Do you find complements drive you to work even harder? I know anytime I get one if I'm having a sluggish day in the gym I become a maniac after that.
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  #1104  
Old 08-31-2010, 12:01 PM
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Quote:
Originally Posted by HardCory View Post
Do you find complements drive you to work even harder? I know anytime I get one if I'm having a sluggish day in the gym I become a maniac after that.
Most definitely!

----------

Pull Day - Last night 8/30

Pullup
BW, +20, 40, 60, 70, 80x3 - tied for PR
BW+32.5 x 10

T-Bar Row
140 (plus 10) 190x5 - PR

Back compound circuit - once until failure, no rest
Pullup BW+20 x 10, T-Bar 135x10, Ab Wheel BWx15, Sled Lat Pulldown 65x10, Sled Row 65x20

Incline DB Curls
26x10, 7, 7

superset with

Ab Wheel
BWx15, 2 sets

Back isolation circuit - 2 rounds
(First 3 exercises with sled) Lat Row, T-Row, X-Row, Low Cable Pullover

-------

AM Cardio - Today, 8/31

Tire Drags - tire + 35

5 rounds of:
Down hill backward - quads
Up hill forward - calves, hams

I wasn't sure what weight to pick, not really much of a morning person. I think I can try to add 5 lb each time I do this workout and get the intensity up a little bit more.

This was a great way to get the metabolism going in the moring. I am hoping this AM tire dragging helps bring out some leanness in my legs.
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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; 08-31-2010 at 12:04 PM.
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  #1105  
Old 08-31-2010, 06:30 PM
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misterjaydubyoo misterjaydubyoo is offline
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Dang you are getting lean. What's the macros look like? I don't remember seeing anything recent, so forgive me if you posted them.

Nice workouts. Makes the cut go easier I am sure.
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  #1106  
Old 08-31-2010, 07:34 PM
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Quote:
Originally Posted by misterjaydubyoo View Post
Dang you are getting lean.
Thanks, let's hope the pictures do it justice.

Quote:
Originally Posted by misterjaydubyoo View Post
What's the macros look like? I don't remember seeing anything recent, so forgive me if you posted them.

Nice workouts. Makes the cut go easier I am sure.
Macros are:
86 fat, 172 carbs, 201 protein - not including paraworkout nutrition

With the exception of a brief period when I was temporarily at 150g carbs, I have been at these macros since late July. It keeps working so I don't change anything. I didn't stick with 150g carbs because I felt that my cut was going better when I had at least a little bit of oats in the morning.
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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; 09-01-2010 at 11:48 AM.
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  #1107  
Old 09-01-2010, 11:51 AM
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8/31

Push Day

OH Press
102.5 (plus 10) 152.5x3

Incline Press
152.5 (plus 10) 202.5x3

Flat Bench Press
202.5 (plus 10) 242.5x3

Circuit - once until technical failure - no rest
Flat Bench 170x10, Pec Deck, 1 Arm Cable Crossover, Wide DB Fly, Close DB Fly, Pushups on handles

Tire Circuit
Front Raise, Chest Press, 1 Arm Dumbbell Ext x 2 rounds
OH Sled Ext x 1

Miscellaneous Tricep pump work
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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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  #1108  
Old 09-01-2010, 11:54 AM
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9/1

My wife made spaetzle from a German cookbook and it was pretty salty (but delicious). Between that and the ham, I woke up a bloated 178 this morning!

AM Workout

Leg Day - Top End Deadlift

Rack Pull - 3 pin, 2 inches below knee
306 (plus 30) 396x3
426x3 - added belt
456x3 - tough, but still a PR

Isometric Deadlift - pulling from defecit until the 4th pin (just above knee level), then pulling against the pins for 10 seconds
281 (plus 10) 311x10 seconds

I think I will lower the weight back to 256 and go for 15 seconds next time.

Step ups
170x15, 10, 10

Hill Sprints x 5
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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; 09-01-2010 at 11:58 AM.
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  #1109  
Old 09-01-2010, 05:22 PM
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Lunch Break Session

All exercises done with a tire (tire weighs 27 lbs, not included in total)

Quad Drag - downhill 50 lb
Calve, Ham Drag - uphill 50 lb
Row - 50 lb - 20 reps
Quad Drag - downhill 50 lb
Calve, Ham Drag - uphill 50 lb
Chest Press - 35 lb - 20 reps

Repeat this 2 more times. It was nice and hot out, felt good, I was sweating like crazy and working on my tan.

I am home for lunch for roughly 40 minutes = 5 minute set up tire/weights/mini paraworkout shake, 25 minute workout, 10 minutes to put tire/weights away, shower and get out the door.
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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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  #1110  
Old 09-01-2010, 07:37 PM
bigbear6708 bigbear6708 is offline
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is logging on ABC included in those 40 min ...dang man, those macros look LOW, compared to what I am used to seeing!! 172 cho is like breakfast, lunch and a snack for me!
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