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  #1231  
Old 11-03-2010, 01:30 AM
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Quote:
Originally Posted by superbilt View Post
Looking crazy lean Commander.
Thanks, six months of hard work paid off, now it's time to get big.

-----

Monday - OH Press

Lunch - tire work

PM - volume session

OH Press superset with Ab Bench 50x8 and Upright cable row 30x7
105, 6x5

Push Press superset with Ab Bench 50x8
130, 6x5

Rack OH Press with Ab Bench 50x8 and Upright cable row 30x7
100, 6x5

Tricep Extension
60x9, 6 sets

Tuesday - Lats/Biceps

AM

T-Bar
122.5 (plus 5) 182.5x5
137.5x12

Lunch

Chinup
BW+2.5 (plus 10) BW+62.5x5
BWx10, 3 sets

Underhand Pulldown - 60 seconds rest
70x8 Q reps (double contraction), 3 sets

Inc DB Curl
23x8, 4 sets

Stiff Arm Lat Pulldown
40x10, 4 sets

Decline Reverse Crunch
BWx20, 3 sets

Afternoon

Tirework
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  #1232  
Old 11-03-2010, 04:04 PM
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Wednesay - Inc Press & Deadlift Day

AM - Inc Press

Close Grip Incline Press
102.5 (plus 5) 157.5x3

Incline Press
162.5 (plus 5) 182.5x3
135x13

Flat Bench Press with Chains
142.5 on bar, 5x5
120 on bar, 12

Lunch - Deadlift

Cambered Bar Deadlift - no belt
213 (plus 20) 393x5
313, 6 sets of 5, 60 seconds rest

Leg Curl
50x10, 3 sets
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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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  #1233  
Old 11-05-2010, 11:55 AM
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Thursday - Fasting today

AM

Cambered Bar Deadlift 213, Clapping Pushups, Jump Squat 70, Chinup

All exercises were 3 reps, 7 sets

Lunch

Repeat of AM, one more set

Taking it easy on my fast day, just some circuits to get the blood flowing.

Friday- Flat Bench - FEAST! Yes!

AM

Flat Bench superset with Wide Cable Row 65x9 each set
160 (plus 5) 220x3

Rack Bench
220 (plus 5) 250x3
190x8

Lunch - Volume

Flat Bench
170, 7 sets of 5

Rack Bench
190, 6 sets of 8

Entire workout was supersetted with Wide Cable Rows 65x9

Miscellaneous tricep work
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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; 11-05-2010 at 04:12 PM.
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  #1234  
Old 11-06-2010, 05:03 PM
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Friday

PM - Tire Work

Pressing and Pulling

Saturday

AM

Front Squat
125 (plus 10) 185x3

Squat
185 (plus 10) 235x3

Half Squat off pins
235 (plus 20) 315x5

SLDL
120x5
170, 190, 210x5
230x5, 3 sets

superset with

Leg Curl
60x8, 6 sets

Sissy Squats
BWx8, 5 sets

Leg Extension
100x8, 5 sets

Afternoon

Tire sprinting/dragging with some pressing and pulling

170 Friday morning after fast day, 174 this morning after feast day.
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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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  #1235  
Old 11-06-2010, 05:15 PM
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Good volume, looking forward to see the crazy size you put on during this bulk.
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  #1236  
Old 11-08-2010, 01:03 PM
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Quote:
Originally Posted by HardCory View Post
Good volume, looking forward to see the crazy size you put on during this bulk.
I hope it works, I believe in what I am doing, now it is time to for me to be patient and consistent. Like my cut, there will be no pictures until there is a drastic difference in how my physique looks.

-------

Diet Update:
Bodyweight average last week: 172.8
This week: 173.0

I am actually going to keep the same macros, because even though I only gained 0.2 lbs on average, I have been weighing in at 174-175 the last few days. I have no desire to pack it on fast and get fat.

-------

Sunday - Lats/Biceps

AM

Chin up
BW+5, +15, 20, 25, 30, 35, 40, 45, 50, 55, 60x5
BW+50, 40, 30x5
BW+20x10

Afternoon

T-Bar
145 (plus 5) 185x5
130x15, 14, 13
110x8 Q reps (double contraction), 3 sets

superset with bodyweight calve raises

Bicep Curl
65x12, 3 sets x10, 3 sets

superset with Ab Wheel Rollouts BWx10, 3 sets and Decline Cable Pullover 50x10, 3 sets

Tire Pushing and Pulling

Monday - OH Pressing

AM

OH Press superset with Upright Cable Row 30x8
65 (plus 10) 105x3
110 (plus 5) 135x3

Push Press
135 (plus 5) 165x3

Rack OH Press superset with Upright Cable Row 30x8
75 (plus 10) 115x3
120 (plus 5) 145x3

OH Press
105x10

Rack OH Press
100x10

Lunch

Tire Sprinting/Pushing/Pulling

----

On a side note, my left shoulder/trap/neck has been bothering me. Believe it or not, on Thursday I will have been doing my current split of 2 and 3 per day sessions for three weeks, so I will have a much needed deload on the 4th week. I typically don't plan deloads, but I figure when I am averaging 17 sessions or so per week, I should probably include a deload week! Hopefully, my shoulder area will heal up at that time, I was able to push through today's 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; 11-08-2010 at 05:03 PM.
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  #1237  
Old 11-09-2010, 12:46 PM
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Monday - OH Pressing

PM - Volume

OH Press superset with Upright Cable Row 30x8
105x5, 7 sets

Push Press superset with Ab Bench Crunch 50x8
130x5, 6 sets

OH Rack Press superset with Upright Cable Row 30x8 and Ab Bench Crunch 50x8
100x5, 100x10, 3 sets

Light Tricep Pushdowns and Extensions for the pump

Tuesday - Lats/Biceps

AM

Bent Row
135 (plus 5) 175x5
140x10

Lunch

Pullup superset with bodyweight calve raises
BW+5 (plus 5) BW+45x5
BWx10, 9, 8

Lat Pulldown
70x8 Q reps, 3 sets

Tire Rowing and Pressing
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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; 11-09-2010 at 05:08 PM.
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  #1238  
Old 11-10-2010, 12:47 PM
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Tuesday - Lats/Biceps

PM - Iso session

DB Bicep Curl
30x8, 10 sets

superset with

Ab Wheel Rollouts
BWx10, 10 sets

Very little rest, quick pace. Ab Wheel rollouts (for those that don't know) are a great upperbody exercise. I do them for my abs, but they hit the chest, lats and arms as well. I had a huge pump from this superset.

Decline Cable Pullover
50x10, 3 sets

Wednesday - Inc Press and Deadlift Day

AM

Close Grip Inc Press
105 (plus 5) 160x3

Inc Press
160 (plus 5) 185x3
145x5, 5 sets

Flat Bench with chains
145+chain x 5, 7 sets

Entire workout was alternating supersets with:
Band External Rotation x 6 reps or
Face Pull 40x8

Miscellaneous Tricep pump work
__________________

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
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  #1239  
Old 11-10-2010, 12:54 PM
arian11 arian11 is offline
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So do you eat pretty much the same thing every day so that it's easy to calculate macros and calories? Or do you switch it up everyday?
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  #1240  
Old 11-10-2010, 03:03 PM
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Quote:
Originally Posted by arian11 View Post
So do you eat pretty much the same thing every day so that it's easy to calculate macros and calories? Or do you switch it up everyday?
Same thing everyday, except dinner. My wife makes a variety of health dishes. I really enjoy her cooking.

Otherwise, I eat the same oats, whey, eggs for the rest of my meals! It makes it super easy to figure out my macros. For dinner, I just use an average of about 7 meals she cooks and use those for my calculations.

I am very disciplined, even if I didn't get the variety at dinner, I could survive on oats and whey all the time (why oats and whey?...because they are easy and cheap), of course, there might be some nutritional holes in my diet so it's probably best that I at least get some veggies at dinner.
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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
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