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  #1341  
Old 01-28-2011, 09:28 PM
bigbear6708 bigbear6708 is offline
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Originally Posted by Commander View Post



Missed deadlifts yesterday, but got to spend some QT with kids so it's all good.

What will matter when I am dead?

QT with my kids or how much I can deadlift. If you can answer that correctly than you will do OK in life, I already know the correct answer.
Awesome man...That is why i lift super early..that way everyone is still in bed!!! On a side note, who said some good QT with the kids isnt when they are laying on your back and you do pushups!! hahahaha
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  #1342  
Old 01-29-2011, 07:50 PM
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Awesome man...That is why i lift super early..that way everyone is still in bed!!! On a side note, who said some good QT with the kids isnt when they are laying on your back and you do pushups!! hahahaha
I keep most of my sessions when the kids are in bed or at school. Helps keep priority in life.

But as you said, some pushups with the kids or throwing them in the pool is always a good workout:
http://www.youtube.com/watch?v=TSxBpk3Q1O0

------

Saturday

Arms Hypertrophy - 4x - 30 second rest

Bicep Curl
55x10, 4 sets, increase to 57.5

Inc DB Curl
14.5x10, 4 sets, increase to 15.5

Cable Curl
30x10, 4 sets, increase to 32.5

CG DB Neutral Press
62x10, 10, 10, 8

Suspended OH Extension
BWx10, 4 sets, move feet back

Tricep Pushdown
35x10, 4 sets, increase to 37.5

Band work for more pump

Occlusion

Occluded Leg Extension - 30 second rest
62.5x30, 15, 15

On my final set, my legs didn't want to work right, I thought I wasn't going to even get the first rep, then I pushed through and got them, I wasn't getting full extension because the pump was ridiculous and it felt like I couldn't extend my legs all the way.

Increase to 65 next time

Occluded Suspended Bridge Leg Curl
BWx30, 13, 17

Video of first set of leg curls:
http://www.youtube.com/watch?v=GbAZRyTJYV4

I pooped on my second set, so I punished myself on the last set and made myself get the 2 reps I missed.
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With God's help...Mens sana in corpore sano

Last edited by Commander; 01-29-2011 at 08:13 PM.
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  #1343  
Old 01-29-2011, 10:17 PM
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HardCory HardCory is offline
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Having done occluded workouts now would you recommend them to others?
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  #1344  
Old 01-30-2011, 01:19 AM
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Having done occluded workouts now would you recommend them to others?
Yes! Most definitely. The wraps were a worthwile investment.

My calves are STILL sore 4 days later. I have decent calves naturally (IMO), so I don't want to waste much time on them in the gym, so I was super excited that I could spend roughly 4 minutes doing bodyweight calve raises and utterly destroy them. I will probably only workout my calves for those 4 minutes every week.

And today, doing leg extensions and curls, totally killer, my legs felt like I just squatted and did romanian deadlifts.

Here is a fun picture my wife worked on for me (click on it to see it bigger):


My friend recommended I try out during open auditions at a talent agency he works for. He does photoshoots and acting bits, and he put in a good word for me. If you are reading this, I wouldn't mind your prayers for God's will in this. I am going to the open audition Tuesday, we'll see if I am what they are looking for.
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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; 01-30-2011 at 01:24 AM.
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  #1345  
Old 01-30-2011, 02:14 AM
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Good stuff, I'll definitely have to invest in those, and I will be praying for you as well, keep us up to date on how it goes.
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  #1346  
Old 01-31-2011, 05:17 PM
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Good stuff, I'll definitely have to invest in those, and I will be praying for you as well, keep us up to date on how it goes.
They are well worth it, less than $20 if you shop around.

Yes, I will keep everyone up to date. Tomorrow is the open call.

------

Sunday

Occluded walk with my dog

Monday

Back Hypertrophy

AM

60 seconds rest on Chinups and T-Bar, 30 seconds on everything else

Chinup
BWx10, 10, 9, 7

Tied my reps from last workout, was obviously hoping to get all sets of 10, my biceps still felt trashed from Saturday which probably impacted my chinups

Pullover
47x10, 4 sets, increase weight

Stiff Arm Pulldown
32.5x10, 4 sets, increase weight

T-Bar
125x10, 4 sets, increase weight

Close Grip Cable Row
75x10, 4 sets, increase weight

Wide Grip Cable Row
75x10, 4 sets, increase weight

Pulldown
70x10
90x10
90x12

Band Partials for pump:
Stiff arm pulldown and wide grip row

Suspended Pushups
BWx15, 2 sets

Really focused on peak contraction on all exercises, except pullover and close grip row, focused on the stretch for those.

Lunch

Squat
265x1
225x5, 6 sets
192.5x8
172.5x12
120 + band x5

Suspended Bridge Leg Curl
BWx10, 10, 8

Leg Extension
125x11

-----

Diet Update:

Macros still unchanged from January 11th.

Bodyweight average last week: 174.8
Bodyweight average this week: 177.1

Gain of 2.3 lbs, obviously that is a lot, I don't think it represents much muscle or fat gain. I actually changed my eating habits and I think that I have more, ahem, "content" residing in me during my morning weigh in than previously. The real test will be what I weight next week, as I can compare it directly since my eating habits will be the same for those weeks.
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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; 01-31-2011 at 05:21 PM.
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  #1347  
Old 01-31-2011, 08:34 PM
Wizard24 Wizard24 is offline
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Originally Posted by Commander View Post
I think that I have more, ahem, "content" residing in me during my morning weigh in than previously.
LOL . . . I always suspected that you were full of s[p]it. I do jest. Seriously though, I don't have a dog to walk, but during the warm months I wrap my legs up and to occluded lawn mowing. Ah, gotta love the days of summer.
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  #1348  
Old 01-31-2011, 09:35 PM
WorkoutMchne WorkoutMchne is offline
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Originally Posted by Wizard24 View Post
I wrap my legs up and to occluded lawn mowing.
Awesome dude.
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  #1349  
Old 02-01-2011, 05:12 PM
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LOL . . . I always suspected that you were full of s[p]it. I do jest. Seriously though, I don't have a dog to walk, but during the warm months I wrap my legs up and to occluded lawn mowing. Ah, gotta love the days of summer.
Neat, I wish my lawn was bigger, it takes me literally 10 minutes to mow my lawn.

Good idea though.

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Originally Posted by WorkoutMchne View Post
Awesome dude.
No doubt, I love the creativity on this site.

-----

333 Days to pack on 33 pounds of mass!

Tuesday

AM

No occluded walk today, it was raining outside.

Abs and Unilateral Leg Workout plus some dynamic warmup type exercises

Lunch

Chest Hypertrophy - I swapped this with squats, did squats yesterday in place of my normal chest routine, so I am doing chest today in place of squats......reason.....I want to look pumped for the open audition this afternoon.

CG DB Neutral Press
62x10, 4 sets, increase weight

Band Flys
6 sets of 12, 3 different positions, high, medium and low

superset with crunches

Suspended Pushups
BWx10, 10, 8

Lateral Raises and Front Raises to hit the delts
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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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  #1350  
Old 02-01-2011, 05:39 PM
Wizard24 Wizard24 is offline
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Originally Posted by Commander View Post
Neat, I wish my lawn was bigger, it takes me literally 10 minutes to mow my lawn.
I'm glad my yard is a big as it is, I just wish it didn't take as long as it does to mow. When you have 2 young kids (as you know as well) time is just so precious.

Quote:
Originally Posted by Commander View Post
333 Days to pack on 33 pounds of mass!
I like the symmetry in those #s. All the best w/ the audition later!!
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