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#1601
07-29-2011, 11:31 PM
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155 days to build muscle
Friday Morning Flat Bench 215x3, 6 sets 215x10 190x6, 2 sets superset with Chinups BW+65 x 3, 5 sets BW+65 x 5 BW+28.5 x 6, 2 sets superset with Dip Belt Squats - stood on blocks of wood to allow weight on dip belt to sink lower BW+65 x 5, 6 sets 3 Circuits: Tire Row Tire Forward Drag Tire Backward Drag DB Bench, 77x6 OH Press, 85x12 Lunch DB Bench 78x6, 6 sets 70x10, 2 sets superset Chinups BW+28.5 x 6, 5 sets BW+8.5 x 10 superset with Dip Belt Squats BW+28.5 x 10, 5 sets then Squats holding dumbbell BW+70 x 10, 2 sets 3 Circuits: Tire Row Tire Press DB Bench, 77x6 OH Press, 85x12 ------- Incorporated the dip belt squats as a way to include some more squatting. I am hoping the lighter weight and higher frequency will help nurse my hip back to health. They felt great.
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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; 07-29-2011 at 11:33 PM. 
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#1602
07-30-2011, 04:51 PM
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Weighed in at a fat 194 today. Last couple days have been less than strict in terms of the quality of food I am ingesting; amusement park Wednesday, guests over on Thursday and company picnic yesterday.
Saturday Circuit - 10 rounds 1) Rack Squat - I set the pins so it was about a 3/4 squat for me, it eliminated the portion of the ROM that aggravates my hips 220x5 2a) Barbell Curl - first 5 circuits 67.5x8 2b) Band Curl x 8 - last 5 circuits 3) Dip Belt Squat 50x10, 2 sets, 62.5x10, 2 sets, 75x10, 6 sets 4a) Tricep Pushdown - first 5 circuits 67.5x8 4b) OH Suspended Ext - last 5 circuits BWx8 After the circuit.... Occluded Squats 120x20, 15, 10
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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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#1603
08-01-2011, 04:10 PM
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152 days to get bigger than my competition
Monday AM Chinup BW+30 x 10, 10, 8, 8, 6, 6 1 Arm Pullover 28X10, 3 sets of 10 and Band Stiff Arm Lat Pulldown superset with Pullups BW+13.5 x 5, 5 sets T-Bar 178.5x10, 5 sets DB Row 71x10, 3 sets superset with Suspended Pushups BWx10, 3 sets Lunch Flat Bench Press 191x10, 5 sets superset with Crunches, BWx20 DB Press 71x10, 4 sets Suspended Pushup BWx10, 3 sets OH Press 85x12, 3 sets Ab Wheel Rollout Bwx10, 2 sets Lightweight Triset of Lateral Raise, Front Raise and Clean & Press Pulldown 118.5x20, 15, 15 ------ Diet Update Bodyweight average last week: 190.0 Bodyweight average this week: 191.8 1.8 is too fast, but I seem to be slow one week and fast the next, I guess it balances out. I just don't want to get sloppy, it will make it that much harder come contest diet in January 2012.
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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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#1604
08-01-2011, 05:51 PM
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Quote:
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#1605
08-02-2011, 04:15 PM
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Quote:
But otherwise, I don't compensate with less calories because I am training hard and often and need the fuel. Generally, the days I am "fat" balance out very quickly. For instance, I ate roughly 5600 calories yesterday (500 more than usual) and weighed in at 190 this morning, so I have already balanced out. ------ 151 days to put on slabs of beef Morning Occluded Walk Lunch Circuit - some exercises have less sets, I dropped them as my time was running out and I wanted to focus on certain exercises a) Rack Squat 225x5, 6 sets b) DB Box Squat 71x10, 3 sets c) Tire Drag Forward 75, 6 sets d) Tire Drag Backward 75, 6 sets e) Jump Squat 100x5, 5 sets Active Rest between circuit sets - Band Curls x 8 Leg Extension 115x15 115x10 drop set 90x6
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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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#1606
08-04-2011, 01:36 PM
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150 days left
Wednesday Lunch Chinup BW+50 x 5, 7 sets BW+13.5 x 8, 1 sets superset with Flat Bench 202.5x5, 8 sets 183.5x8, 2 sets Tire - Rows, Press OH Press 85x12, 3 sets Afternoon Chinup BW+13.5 x 8, 4 sets BW+2.5 x 10 superset with Flat Bench 74.5 x 8, 5 sets 67 x 12, 2 sets Tire - Press, Row, Forward and Backward Band Tricep Pushdown 2x20
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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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#1607
08-04-2011, 04:11 PM
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149 DAYS...time is getting low, gotta get big
Thursday Morning Occluded Walk Lunch Deadlift 371, 381, 391, 401, 411, 421, 431, 441x2 361x5, 4 sets Shrug - 2 second hold at peak 271x10, 3 sets Leg Extension 132.5x10, 3 sets Tricep Pushdown - as active rest between some of my sets 60x8, 6 or 7 sets
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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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#1608
08-05-2011, 04:49 PM
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148 days to build muscle
Friday Morning Coming off a midnight shift, didn't have time to workout before going to my regular job Lunch Flat Bench 215x3, 7 sets 215x10 190x6, 1 sets superset with Chinups BW+65 x 3, 6 sets BW+65 x 5 BW+30 x 6, 4 sets DB Bench 79.5x6, 5 sets triset with Barbell Curl - held at peak contraction 70x8, 3 sets triset with Band Stiff Arm Latpulldown - held at peak contraction 15 reps, 3 sets OH Press 70x15 1 Arm Rope Press 15 reps
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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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#1609
08-06-2011, 06:24 PM
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147 days to bring it!
Saturday Focused on my weaknesses today - Arms and Legs. Thinking about the "Training Manifesto" I wrote when I began this contest prep. I identified my chest and back as decent, but to place well at a bodybuilding show, I need to bring up the wheels and guns. Let's do it. Squat 220x10, 3 sets Felt good, a little pain in the hip, but it was bearable. I was a little high as well, but oh well, I am prepping for a bodybuilding show not powerlifting. Crazy 8 arm circuit - 8 reps each, 4 rounds Barbell Curl, 70 DB Hammer Curl, 24.5 Band Curl Rope Pushdown, 40 - focused on splaying the rope at the bottom Suspended OH Ext Band Pushdown Occluded Leg Extension 100x20, 100x10, 87.5x10, 75x10 A 5th round of Crazy 8's Occluded Walking Lunge BWx10 each leg, 3 sets Occlusion hurts...but my competition probably isn't pushing themselves this hard. Arms and Legs were pumped after this.
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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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#1610
08-06-2011, 08:25 PM
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Training is solid, I didn't realize u were getting so close! When do you plan on starting the cut?
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my youtube channel: http://www.youtube.com/user/bigbear6708 finally got camera, more vids to come!
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| christian thibaudeau, hfs, smolov, starting strength |
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