Commanding My Body - Page 137 - ABCbodybuilding

Go Back   ABCbodybuilding > Iron, Metal, & Steel!! > Online Training Journal

Notices

Reply
 
Thread Tools
  #1361  
Old 02-08-2011, 05:20 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,424
Default

327 days to get big

-----

Tuesday

AM

Occluded Dog Walk and Snow shoveling

Lunch

Squat
265x1
225x5, 7 sets
192.5x8
172.5x12

Squat felt really solid, filmed my seventh set, still kept a strong arch and hit good depth.

Leg Extension
125x10, 8, 8

superset with

Suspended Bridge Leg Curl
BWx12, 12, 8
__________________

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; 02-10-2011 at 12:50 PM.
Reply With Quote
  #1362  
Old 02-09-2011, 06:39 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,424
Default

326 days to big without getting sloppy

Wednesday

AM

Chinups
BW+30x5, 7 sets
BWx8

T-Bar
165x5, 7 sets
141x8

CG DB Press
74x5, 7 sets
63x8, 2 sets

1 set of Suspended Pushups

Band Pull Aparts

Lunch

Chinup
BWx8, 4 sets

Pulldown
92.5x12

T-Bar
141x8, 4 sets
126x12

CG DB Press
63x8, 5 sets
57x12

Ran these last 4 exercises as a circuit:

Pulldown
92.5x13, 12, 10

Band Pull Aparts 2x25

Isometric Bench Press (pushing bar against pins) 4 reps x 5 seconds, 2 sets

Suspended Pushups, 2 sets
__________________

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
Reply With Quote
  #1363  
Old 02-10-2011, 12:50 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,424
Default

Well, the results are in from the open call/audition:

We don't have much work for body builders but we are going to keep your images and information on file. If something comes up where you fit the specifications we will surely give you a call!

We are more of a commercial market (cookie cutter, all american look) and you have an edgier more distinct look.

Ha, ha, first time I've been called a bodybuilder....and I guess I will take "edgier" and "distinct" as compliments....never considered my look to edgy though, lol.

-----

In other news:

Sorry Klosey, Gregsimo and others...

US gives Russia British secrets
__________________

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; 02-10-2011 at 05:47 PM.
Reply With Quote
  #1364  
Old 02-10-2011, 05:46 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,424
Default

325 days to get massive

Thursday

AM

Occluded Dog Walk

Pre-Leg Work: Windmills, Iron Cross, Mountain Climbers, Fire Hydrants, BW Split Squats, BW Reverse Crossover Lunge
Ab-Work: Ab Wheel Rollouts, Crunches

Lunch

Deadlift
396x3, 6 sets
401x3
356x6, 2 sets

Shrugs
206x20, 2 sets

SLDL
206x5 - not happening, even with straps, my grip was done, my forearms couldn't take it even though my lower back and hamstrings had much more in them

Leg Extension
125x10, 4 sets

Suspended Bridge Leg Curl
BWx10, 2 sets

----

News Update:

If Congress passes a bill, should they be exempt from following it? Hopefully you answered "No" to that question, and while I hope it gets repealed (and there is legislation that aims to do just that), here is legislation making sure that our politicians have to be accountable to the laws/regulations of Obamacare like the rest of us...as it should be

http://www.opencongress.org/bill/112-h360/show

---

It's sad when we've come to a point where we need legislation to remind us that life begins at conception.
http://www.opencongress.org/bill/112-h374/show
__________________

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; 02-10-2011 at 05:49 PM.
Reply With Quote
  #1365  
Old 02-10-2011, 11:00 PM
HardCory's Avatar
HardCory HardCory is offline
HardCory is working towards a lean 200
Super Moderator
 
Join Date: Nov 2008
Location: Reno, NV
Posts: 5,164
Default

Edgier and distinct, you may be the next Hollywood action hero.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men"
-Colossians 3:23

24-17 ABC Fight Corner
Workout Journal
http://www.twitter.com/CoryFever
Reply With Quote
  #1366  
Old 02-11-2011, 05:41 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,424
Default

Quote:
Originally Posted by HardCory View Post
Edgier and distinct, you may be the next Hollywood action hero.
I hope so!

----

324 days to create the physique I want

Friday

AM

DB CG Bench Press
78x3, 7 sets
66x6, 2 sets

Chinup
BW+41x3, 7 sets
BW+9x6

T-Bar
175x3, 7 sets
150x6

Suspended Pushups

Band Pull aparts

Lunch

DB CG Bench Press
66x6, 5 sets
60x10, 2 sets

Chinup
BW+9x6, 4 sets
BWx10

T-Bar
150x6, 4 sets
134x10

Pulldown
100x10, 10, 10

superset with

Suspended Pushup
BWx10, 10, 10

Band Partials: Stiff arm lat pulldown, Rows

Band Pull Aparts

Tried to consistently flex the working muscles hard between sets and hold peak contraction on back exercises. Pump was absolutely ridiculous.
__________________

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
Reply With Quote
  #1367  
Old 02-14-2011, 12:50 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,424
Default

321 days to get big!

----

From Saturday

Arm Hypertrophy -4x - 30 seconds rest

Barbell Curl
60x10, 4 sets, increase weight

Inc DB Curl
15x10, 4 sets, increase weight

Cable Curl
35x10, 4 sets, increase weight

CG DB Neutral Press
64.5x10, 10, 10, 8

Suspended OH Extension
BWx10, 4 sets

Tricep Pushdown
40x10, 4 sets, increase weight

Occlusion:

Occluded Leg Extension
70x30, 15, 15

It was hard, but not hard enough, I didn't have that unbearable sensation to take the wraps off, I need to get wrap a little tighter.

Occluded Suspended Bridge Leg Curl
BWx25, 10, 10

Wow, got the wraps right for this, it was brutal!

Tried occluded arms for the first time, wrapped too tight and could only do 1 set, my arms were very tingly before I even started. I will be trying this again in the future. I think it could be promising.

Occluded Calve Raise
BWx30, 15, 15, 15

-----

Diet Update:
Macros to remain the same

Bodyweight average last week: 177.0
Last week: 178.0

Gain of 1 pound, still a little fast, hope to make it more like 0.75 pounds per week.

-----

My wife and I got Valentine's day gifts for each other....



It's my first tatoo, it is a Celtic Trinity Knot and the band is a Cetic braided design.....I lost my wedding band 10 months into our marriage and have been without one for about 8 years....I can't lose this one!
__________________

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; 02-14-2011 at 12:54 PM.
Reply With Quote
  #1368  
Old 02-14-2011, 03:48 PM
WorkoutMchne WorkoutMchne is offline
WorkoutMchne is Getting Stronger Everyday
Middleweight
 
Join Date: Oct 2009
Location: Tallahssee, FL.
Posts: 679
Default

[quote=Commander;915361]
We are more of a commercial market (cookie cutter, all american look) and you have an edgier more distinct look.

Let me translate this: "Commander, you are too awesome for us. We are weak and don't lift heavy things like you do. Are company cannot comprehend your awesomeness of strength and size."

Quote:
Originally Posted by Commander View Post
Occlusion:

Occluded Leg Extension
70x30, 15, 15

It was hard, but not hard enough, I didn't have that unbearable sensation to take the wraps off, I need to get wrap a little tighter.
I will defer to Andro on this, but maybe you don't need to wrap them tighter. As we've discussed extensively here getting the wraps tight is not of extreme importance as a moderate restriction is more than enough, maybe just increase the reps. However, maybe the wraps were just way to loose.
__________________
Mike Zourdos, Ph.D., CSCS
Assistant Professor
Exercise Science
Florida Atlantic University
USAPL Raw Lifter
Reply With Quote
  #1369  
Old 02-15-2011, 01:21 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,424
Default

Quote:
Originally Posted by WorkoutMchne View Post
Quote:
Originally Posted by Commander View Post
We are more of a commercial market (cookie cutter, all american look) and you have an edgier more distinct look.
Let me translate this: "Commander, you are too awesome for us. We are weak and don't lift heavy things like you do. Are company cannot comprehend your awesomeness of strength and size."
Ha, ha, thanks for the kind words!

Quote:
Originally Posted by WorkoutMchne View Post
I will defer to Andro on this, but maybe you don't need to wrap them tighter. As we've discussed extensively here getting the wraps tight is not of extreme importance as a moderate restriction is more than enough, maybe just increase the reps. However, maybe the wraps were just way to loose.
I'm pretty sure I needed to wrap tighter. Just comparing to my previous occluded sessions, no unbearable sensation to take them off, No DOMS the next day.

-----

320 Days to get Huge

From Monday

Upper Hypertrophy

AM

60 seconds rest on Chinup, T-Bar and DB Press, 30 seconds on everything else

Chinup
BWx10, 10, 10, 9 - getting there, 1 more reps and I will add some weight

Pullover
52x10, 4 sets - increase weight

Stiff Arm Pulldown
37.5x10, 4 sets - increase weight

T-Bar
135x10, 4 sets - increase weight

Close Grip Row
82.5x10, 4 sets - increase weight

Wide Grip Row
82.5x10, 4 sets - increase weight

DB Row
52x12, 10, 10

Pulldown
82.5x10, 3 sets

Band Lat Pulldowns and Band Rows, partial reps for pump

Band Pull aparts

Lunch

DB CG Neutral Press
64.5x10, 4 sets - increase weight

Suspended Pushups
BWx12, 12, 12, 10

Band Flys - 3 different positions (2 sets each)
6 sets of 10

DB Lateral Raise

DB Front Raise

Tricep Pushdowns with Band
__________________

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
Reply With Quote
  #1370  
Old 02-15-2011, 05:05 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,424
Default

Still 320 days to get freakish

Tuesday

AM

Occluded Dog Walk and Pre-Leg work

Lunch

Squat
270x1
230x5, 8 sets
195x8
175x12

Leg Extension
125x10, 9, 9

superset with

Suspended Bridge Leg Curl
BWx10, 10

-------

In other news....
As White House Press Secretary Robert Gibbs steps down, someone took the time to document his immense competence (read with thick sarcasm):

Video is a 2 minute compilation and can be seen at either link...

http://olddogg.com/politics/robert-g...----lol-video/

http://barracknow.blogspot.com/2011/...-must-see.html
__________________

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; 02-15-2011 at 06:52 PM.
Reply With Quote
Reply

Tags
christian thibaudeau, hfs, smolov, starting strength

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 08:33 PM.


Powered by vBulletin® Version 3.7.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.