Commanding My Body

[WorkoutMchne]

Originally Posted by Commander

I had 2 uncharacteristically low days, 173 both times

You are wasting away, time to get big.

[Commander]

Originally Posted by WorkoutMchne

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.

[HardCory]

Originally Posted by Commander

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.

[Commander]

Originally Posted by HardCory

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!

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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.

[misterjaydubyoo]

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.

[Commander]

Originally Posted by misterjaydubyoo

Dang you are getting lean.

Thanks, let's hope the pictures do it justice.

Originally Posted by misterjaydubyoo

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.

[Commander]

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

[Commander]

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

[Commander]

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.

[bigbear6708]

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!