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  #1611  
Old 08-08-2011, 04:14 PM
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Sunday

Occluded Calves
BWx20, 15, 15, 15

Quote:
Originally Posted by bigbear6708 View Post
Training is solid, I didn't realize u were getting so close! When do you plan on starting the cut?
The countdown is the days I have left to bulk. I want to remind myself that I will probably not build much muscle after December 31, 2011 when I start my diet. After this countdown is complete, I will start the contest countdown on January 1, 2012. Contest is in mid April 2012.

-------

145 days to get bigger

Monday

Morning

Chinup
BW+31 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+15 x 5, 5 sets

T-Bar
180x10, 5 sets

DB Row
72x10, 3 sets

superset with

Suspended Pushups
BWx10, 3 sets

Lunch

Flat Bench Press
192.5x10, 5 sets

superset with Crunches, BWx20

DB Press
72x10, 4 sets

Suspended Pushup
BWx10, 3 sets

OH Press
86x12, 3 sets

Ab Wheel Rollout
Bwx10, 2 sets

Lightweight Triset of Lateral Raise, Front Raise and Clean & Press
8 pound dumbbell, 10 reps each position, no rest

Pulldown
120x20, 15, 15

------

Diet Update

Bodyweight average last week: 191.8
Bodyweight average this week: 191.9

Quote from last week:
Quote:
1.8 is too fast, but I seem to be slow one week and fast the next, I guess it balances out.
So this was my slow week with only 0.1 pounds gained. I will be bumping up my macros.

I am currently at around 5500 calories. That's not a typo.
__________________

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; 08-08-2011 at 06:10 PM.
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  #1612  
Old 08-09-2011, 04:15 PM
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144 days to squat my way to some leg growth

Tuesday

Morning

No walk - raining

Lunch

Squat
220x10, 5 sets

Tire Drag Foward 113 x 4 sets
Tire Drag Backward 113 x 2 sets, 88 x 2 sets

Leg Extension drop set
125x12, 100x7, 75x5

Between each set of legs...

Rope Tricep Pushdown
40x8, 9 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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  #1613  
Old 08-10-2011, 04:12 PM
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Tuesday Evening

Tire Work - legs, torso, arms

Wednesday

Morning

Worked Midnight shift, then straight to normal job, no time to work out

Lunch

Flat Bench
203.5 x 5, 9 sets
185x8

superset with

Chinup
BW + 50 x 5, 8 sets
BW +13.5 x 8, 2 sets

DB Bench
74.5x8, 5 sets

triset with

Stiff Arm Lat Pulldowns
2 Bands x 20, 4 sets

triset with

Barbell Curl
70x8, 4 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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  #1614  
Old 08-10-2011, 04:34 PM
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superbilt superbilt is offline
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Putting in a lot of work Commander especially with the two-a-days. Love the motivation.
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  #1615  
Old 08-11-2011, 11:55 AM
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Quote:
Originally Posted by superbilt View Post
Putting in a lot of work Commander especially with the two-a-days. Love the motivation.
Thanks, I feel really motivated, I hope it translates to results.

It has thus far, I am BY FAR, the leanest I have ever been for this bodyweight (about 192-193). If I can keep reasonably lean, this cut will be much easier.

------

Wednesday evening

Tire Drags

------

I got my wife tire dragging now, I had her outside for her 3rd session this week of tire dragging. Sweet, my wife is awesome.

------

Thursday

Off today - I will be at Idlewild amusement park all day with my family and I decided to sleep in this morning a little bit.
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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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  #1616  
Old 08-12-2011, 04:19 PM
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141 Days to bring it

Ouch, woke up today with a super sore neck, I am pretty sure if was from tons of bumpy, circular amusement park rides yesterday.

However, I made it through the day without getting nauseated, bonus!

Friday

Morning

Flat Bench
217.5x3, 8 sets
217.5x10
192.5x6

superset with

Chinup
BW+65 x 3, 8 sets
BW+30 x 6

Band Stiff Arm Lat Pulldown
2 Bands x 20 reps

Tire Press and Row

OH Press
86x12, 2 sets

Lunch

DB Bench
79.5x6, 4 sets
79.5x12

superset with

Chinup
BW+30 x 6, 5 sets
BW+8.5 x 10

Incline DB Bench
72x8, 10

triset with

Band Stiff Arm Lat Pulldown
2 Bands x 20 reps

triset with

Barbell Curl
70x8, 2 sets

Tire Row

superset with

OH Press
86x12, 3 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
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  #1617  
Old 08-14-2011, 09:32 PM
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Saturday

Afternoon

Squat
225x10, 4 sets

Tire Forward Drag drop set
100, 75, 50, 25 x 2 sets

Tire Backward Drag dop set
75, 50, 25 x 2 sets

Active Rest between leg sets

Barbell Curl
70x8, 10 sets

Tricep Rope Pushdown with 1 band
40x8, 10 sets

At the end of the workout...

Suspended OH Ext
BWx8, 3 sets

Prior to midnight shift

Squat
220, 230, 240, 250, 260, 270x5
260, 250, 240x5
230x10
200x20

Leg Extension
132.5x10, 3 sets

Leg Extension - double contraction (down 1/3 and back up)
100x10, 3 sets

Active Rest between sets of legs:

Tricep Rope Pushdown
40x8

Suspended OH Extension
BWx8

----

So why did I train squats again before going on a midnight shift? Because I don't think my competition is squatting twice a day!
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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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  #1618  
Old 08-15-2011, 01:22 AM
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Loving the intensity, great mindset going into your first show, you're going to kill this bulk.
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  #1619  
Old 08-15-2011, 04:35 PM
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Quote:
Originally Posted by HardCory View Post
Loving the intensity, great mindset going into your first show, you're going to kill this bulk.
Thanks Cory! I am trying.

Although, funny note on the bulk, I realized I have 26 less days than I thought!

Someone needs to teach me math, I realized when I did all of my calculations and wrote my "Training Manifesto" I said I would diet for 17 weeks from January 1 to April 1....notice anything wrong? I include the month of April in my 17 week total, problem is, as of April 1, it is only 13 weeks (roughly). Thus, I had to move the start date of my contest cut diet to December 5, 2011. Yes, right before the holidays I will start my contest diet. I will still enjoy some holiday food, because my "diet" will still be 4000 plus calories....there is room for a few cookies in there somewhere, lol!

138 - 26 = 112 days to get HUGE!

Goal is to make is to around 207. That is 13 more pounds, about 0.8 pounds per week. That would be the biggest I have ever been. Slightly shy of my 210 goal, but starting my diet is more important than getting big, I NEED to be lean to do well, even if that sacrifices some size.

112 days to get HUGE

Monday

Monday

Morning

Chinup - I need to deload these, it was brutal on the last reps
BW+32.5 x 10, 10, 8, 8, 6, 6

Kayak Row - variation of stiff arm lat pulldown
40 x 3 each side, 6 to middle

Pullups
BW+16 x 5, 5 sets

DB Row
73x10, 3 sets

superset with

Suspended Pushups
BWx10, 3 sets

Triset, no rest between exercises, 3 sets

Stiff Arm Rope Pulldown
40x8
Kneeling Pulldown
40x5
Kneeling Row
40x5

Lunch

Flat Bench Press
194x10, 5 sets

superset with Crunches, BWx20

DB Press
73x10, 4 sets

Suspended Pushup
BWx10, 3 sets

OH Press
87.5x12, 3 sets

Ab Wheel Rollout
BWx10, 2 sets

Pulldown
121x20, 15, 15

------

Diet Update

Bodyweight average last week: 191.9
Bodyweight average this week: 194.0

This week was my fast week. I seem to alternate between gaining quick and gaining next to nothing.

I weighed in heavy, 195.5 the last 2 mornings which inflated my average. I think my legs seriously sucked up everything I ate and drank since the double session on Saturday and that is why I weighed in heavy. I am not complaining, my legs are swole in a good way right now.
__________________

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; 08-16-2011 at 04:02 PM.
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  #1620  
Old 08-16-2011, 04:06 PM
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111 days to build the ultimate me

Tuesday

Morning

Dog Walk - woke up late, had errands to run as well, skipped occlusion

Lunch

Circuit: 8 times
A1) Deadlift
356x3 sets 1-3
356x4, sets 4-6
356x5, sets 7,8

A2) Sled Sprint Forward
50 x 10 seconds

A3) Sled Sprint Backward
50 x 10 seconds

A4) Tricep Rope Pushdown
40x8

B) Deadlift
356x5, 1 more set

C) Leg Extension - double contraction reps
100x10, 2 sets

Felt great, kept deadlifts ligher due to being supersetted with tire sprints. I have a feeling my hammies and glutes will be talking to me tomorrow.
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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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