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#1611
08-08-2011, 04:14 PM
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Sunday
Occluded Calves BWx20, 15, 15, 15 Quote:
------- 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:
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
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
__________________
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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#1613
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
__________________
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
08-10-2011, 04:34 PM
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Putting in a lot of work Commander especially with the two-a-days. Love the motivation.
__________________
HOOAH! Discipline makes you mentally and physically tough! Currently making everything stronger!! Once I stick to the program I am going to get really strong. NO LIMITS!! http://www.youtube.com/user/ironbilt727
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#1615
08-11-2011, 11:55 AM
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Quote:
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.
__________________
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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#1616
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
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!
__________________
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
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.
__________________
"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
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#1619
08-15-2011, 04:35 PM
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Quote:
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
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.
__________________
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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