Commanding My Body

[bigbear6708]

I thought you were better than that at Chins and pullups...are you doing slow movements? Not taking anything away from you, dont get me wrong..I just thought I saw higher weights used before :-/

[Commander]

Originally Posted by antisteroids

you killed those chins.I could not do that many with someone elses arms let alone my own

Ha, ha, thanks!

Originally Posted by bigbear6708

I thought you were better than that at Chins and pullups...are you doing slow movements? Not taking anything away from you, dont get me wrong..I just thought I saw higher weights used before :-/

It's the issue of volume and rest. I am doing a ton of volume. Last workout I did 74 chins and pullups total (49 chins and 25 pullups). And time between sets was 90 seconds max and often less than that.

I also attempt to hold at the peak contraction to really hit the lats hard.

Same with my heavy workouts. Last heavy workout I did 8 sets of 3 with 55 pounds and only 60 seconds rest between sets. I could probably chin around 75 pounds for 3 reps for one or two sets (or a few more sets if I rest longer between sets).

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228 days to gain 26 pounds - althought, it is 27.5 based on waking up light today, errgh!

Tuesday

Had to run an errand and thus workout was EXTREMELY rushed, I did 10 hard sets in 20 minutes...brutal.

220, 230, 240, 250x5
265x5, 4 sets
225x8
205x12

When I got back to work, I did some rear leg elevated split squats in my office to finish off my workout

Rear leg elevated split squats
BWx12, 4 sets
Squat

[Commander]

Wednesday

227 days to get big without getting sloppy

AM

Chinup
BW+43 x 5, 6 sets
BW+9 x 8

Flat Bench Press
187.5x5, 7 sets
172.5x8, 2 sets

T-Bar Row
180x5, 6 sets
153x8

Ab Wheel Rollouts
BWx10, 2 sets

Superset with

Crunches
BWx10, 2 sets

Wow, been using this advice from Christian Thibaudeau regarding ab work. Basically, complete focus on quality of the rep, flexing extremely hard the entire time. I am never one to be sloppy, but I also have never put this much concentration into ab work, it is amazing how hard it can be just to do a set of 10 crunches with as much focus as his article suggests. It is pretty neat.

Band Straight Arm Pulldowns

Lunch

Chinup
BW+9 x 8, 3 sets
BW x 12

superset with

DB CG Neutral Press
70x8, 4 sets
63x12, 2 sets

Tire Drags
Chest Press, Rows, Forward and Backward Drags, Front Raise

Floor Press
120x15, 2 sets

One small example of what is wrong with america...
Michigan Man Still Receives Food Stamps After Winning $2 Million Jackpot

[Commander]

Thursday

226 days to bring it

Morning

Walked my dog - didn't occlude today, DOMS intense from legs on Tuesday...and calves still sore from occlusion on Sunday, so just took it easy for a nice walk

Crunches and reverse crunches

Lunch

Swiss Ball Leg Curl to warm up

Deadlift
356, 366, 376, 386x3, 1 set
396x3, 4 sets
356x6, 2 sets

Slowly getting deadlift numbers back up, while keeping form tight and back safe.

Sumo Deadlift
306x6, 2 sets

Shrug - controlled tempo with attempt to hold peak contraction on some reps
246x20, 2 sets

Swiss Ball Leg Curl
BWx20

Rear leg elevated split squat
BWx12, 3 sets

[Gregsimo]

Originally Posted by Commander

Walked my dog - didn't occlude today, DOMS intense from legs on Tuesday...and calves still sore from occlusion on Sunday, so just took it easy for a nice walk

Crunches and reverse crunches

Lunch

Swiss Ball Leg Curl to warm up

Deadlift
356, 366, 376, 386x3, 1 set
396x3, 4 sets
356x6, 2 sets

I feel you on the occlusion, i need to re-introduce that myself. Also nice work on deadlifts.

[Commander]

225 days to become much bigger

Friday

Chinup
BW+57.5x3, 6 sets
BW+22.5X10

Bench Press
202.5x3, 7 sets
177.5x6

Tire Drags - Press and Row, Front Raise

Lunch

Bench Press
177.5x6, 4 sets
162.5x10, 2 sets

Superset with

Chinup
BW+22.5x6, 3 sets
BW+5x10

Tire Drags - Press, Row, Legs

Floor Press
140x12, 3 sets

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In other news...

Ironic, students who claim to value free speech yet want to ban Glenn Beck and Rush Limbaugh

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Quickly becoming my BIGGEST pet peeve...people who ask for a phone number and then are not ready to write it down when you give it to them.....if you are asking me for a number, do you assume I am NOT going to find it? why else would you not be ready with a pen or pencil.....OK, I feel better.

[Commander]

Saturday and Sunday

Each day I went out hiking with my family for a few hours, so I opted to skip my arm hypertrophy workout and occluded legs as my legs got plenty of work from hiking and my arms got some work as well from doing some free climbing/bouldering with my kids on the Sunday hike.

Ab Wheel Rollouts
3 sets of 10

Superset with Crunches and Reverse Crunches

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222 days to get big, nasty and gain 25 pounds!

Monday

AM

Chinup - again squeezed in an extra rep on the last set
BW+16 x 10, 10, 8, 8, 6, 7

1 Arm Pullover
31x10, 3 sets

and

Band Stiff Arm Lat Pulldown

superset with

Pullups
BW+3.5 x5, 5 sets

T-Bar - focused on holding peak contraction first 5 reps or so, then last half of set was more continuous

167.5x10, 5 sets

DB Row
61x10, 4 sets

Suspended Pushups
4x10

Ab Wheel Rollouts
BWx10, 2 sets

superset with

Crunches
BWx10, 2 sets

Lunch

Flat Bench Press
175x10, 5 sets

Superset with

Crunches, BWx20 (first 10 reps really slow and controlled, second 10 reps faster pace)

DB Press
61x10, 4 sets

Suspended Pushup
BWx10, 3 sets

Front Raise
12x15, 3 sets

Floor Press
130x15, 12

Pulldown
105x20, 15, 15

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Diet Update

Bodyweight average last week: 184.0
Bodyweight average this week: 185.0

Yes! Right on target with 1.0 pound gain this week. I feel back on track, I hope to keep the gains steadily coming. Still feeling relatively lean as well.

Macros will remain the same.

Still eating 4750 calories a day, although, many days I throw in a small amount of chocolate (literally the equivalent of 1 or 2 hershey kisses) and a serving of peanuts which puts me at around 5K!

[Commander]

221 days to get busy

Tuesday

AM

Occluded Walk

Lunch

Swiss Ball Leg Curl - as part of my warm up
BWx10, 2 sets

220, 230, 240, 250, 260x5
270x5, 3 sets
230x8
207.5x12

Zercher Squats
120x5, 3 sets

Rear leg elevated split squats
BWx8, 2 sets

Superset with

Suspended Bridge Leg Curl
BWx10, 2 sets

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Haven't done Zerchers in ages. I don't think I have the mobility for it. The lighter weight and the mechanics of the movement make it pretty easy to go deep, however, when I went deep my butt tucked under slightly putting more stress on my lower back. When I did the suspended bridge leg curl, my lower back was LIT UP! This was both good and bad, bad because it really told my how off my form was on the bottom ROM of the Zercher, good because it let me know that I wasn't over taxing my lower back on squats and deadlifts because it has never been that lit up before during that exercise, so indirectly, I felt like it gave me feedback that my form was pretty decent on the squats and deadlifts.

[Commander]

220 days

Wednesday

Skipped AM workout because I felt I needed the extra sleep, but my body just wanted to get up, it was confused at why I was still in bed. I didn't workout because I remained in bed trying to fall back alseep. So then I decided to try and make up for the lost AM volume by doing supersets at lunch.

Lunch

Bench Press
190x5, 8 sets
175x8, 5 sets
160x12, 2 sets

superset with

Chinup
BW+43x5, 7 sets
BW+9x8, 4 sets
BWx10

Floor Press - I am in love with these right now
130x10, 2 sets

[HardCory]

Originally Posted by Commander

Skipped AM workout because I felt I needed the extra sleep, but my body just wanted to get up, it was confused at why I was still in bed. I didn't workout because I remained in bed trying to fall back alseep. So then I decided to try and make up for the lost AM volume by doing supersets at lunch.

Everytime I try to sleep in and skip a workout I never get back to sleep I just lay there feeling guilty that I cheated myself out of a workout.