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  #1881  
Old 04-02-2012, 04:10 PM
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Weekend

Walked Dog both days

Sunday did some vertical jumps and plyo-pushups

Monday - 19 days until I step on stage

Squat
280x5, 3 sets
245x5, 2 sets

Bench with Chains (+50 pounds)
145x5, 6 sets - final 3 sets with fat gripz

superset with Front Lever Holds

* Normally, I do regular bench press on Monday, but shoulder was hurting from some idiotic plyo pushups I did this weekend. So I went with the chains since it takes off some pressure on the shoulder.

Triset: 4 rounds (with 5th set of Dips)
A) Ring Dips - BWx7
B) Inverted Row on Rings - BWx4, isometric hold for 4 seconds on last rep
C) Bench 145 (+5) x 1 - using fat gripz
D) Vertical Jump

* Squat is just wonderful right now; depth is there, body/form is tight, speed out of the hole is good and I am finishing really strong.

------

Diet update

Still taking in almost 3k calories and nearly 300 grams of carbs, poor me, dieting is hard, lol.

Weight is exactly on track at 175.9 this week.
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With God's help...Mens sana in corpore sano
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  #1882  
Old 04-03-2012, 04:06 PM
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Tuesday - 18 days to BRING IT!

Deadlift with Stiff Arm Hold
361x5, 5 sets
311x5

OH Press with Inverted Glute Ham (BWx10, 2 sets, BWx8, 3 sets)
148.5x5, 6 sets

4 rounds of the following:
a) Maltese Cross Hold, 3 reps
b) OH Press 120x1
c) DB Curl with Fat Gripz 22x5, pause at bottom but maintaining tension on biceps, then explode up and pause/squeeze at top
d) Box Jump x 2

* Everything 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
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  #1883  
Old 04-04-2012, 04:10 PM
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Wednesday - 17 days until I'm on stage

Squat (+50 chains) with band bicep curl hold
245x5, 4 sets
220x5

Bench Press with Front Lever Holds
217.5x5, 3 sets
197.5x5, 2 sets

4 rounds of the following (plus a 5th set of dips)
a) Ring Dips, BW x 7
b) Suspended OH Extension BWx8
c) Inverted Row BWx4 with 4 second isometric hold on final rep
d) Bench 170x1
e) Vertical Jump x 1
f) Explosive Leg Extension (eccentric de-emphasized) x 5 reps
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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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  #1884  
Old 04-05-2012, 05:17 PM
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Wednesday

Band Holds

Posing practice - in particular getting hamstrings to "pop" on the rear poses

Lighter tire dragging session

Thursday - 16 days

Deadlift plus Chains (+50) with Stiff Arm Lat Holds
325 (+50) x5, 5 sets

OH Press with Box Jump x 1 and Explosive Leg Extension x 5
130, 140x5
153.5x5, 4 sets

Chinup
BW+46x6, 3 sets

4 rounds
a) Maltese Hold, 3 reps
b) OH Press 120x1
c) Box Jump x 1
d) Explosive Leg Extension
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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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  #1885  
Old 04-06-2012, 10:07 PM
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Thursday Evening

Tire Dragging legs + Vertical Jump + Holds
Tire Dragging upperbody

Friday

Squat w/ Band Pull Apart Holds
282.5x5, 3 sets
247.5x5, 2 sets

Bench
217.5x5, 3 sets
197.5x5, 2 sets

superset with Front Lever Holds

Triset: 5 rounds
A) Inverted Row on Rings - BWx4, isometric hold for 4 seconds on last rep
B) Ring Dips - BWx7
C) Paused Bench with Fat Gripz 170x1
D) Vertical Jump x 2

Friday Afternoon

Light Tire Dragging Session
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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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  #1886  
Old 04-08-2012, 01:43 AM
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Saturday - 2 weeks out

Squat with Chains - some reps paused in the hole, trying to be explosive
237.5 (+50) x3, 10 sets

superset with

OH Press
130x3, 10 sets

Arms: 30 seconds rest

Band Bicep Curl Hold, 3 sets

Remainder of Bicep work done with Fat Gripz

Wide Preacher Curl
48.5x10, 10, 8

Narrow Barbell Curl
48.5x10, 8, 7

Inc DB Curl
15x9, 8

Band Tricep Extension
4 sets of 10

Suspended OH Extension
4 sets of 8

Floor Press - also with Fat Gripz
136x10, 4 sets

Saturday Afternoon

Tire Dragging + Vertical Jumps + Holds
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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; 04-09-2012 at 02:17 PM.
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  #1887  
Old 04-09-2012, 04:50 PM
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Sunday

Band Holds + Vertical Jumps

Foam Rolling

Monday - 12 days until I step on stage

Morning

Caffeine + Dog Walk + Vertical Jumps

Lunch Break
Squat
285x5, 2 sets
245x5, 3 sets

Bench
218.5x5, 2 sets
200x5, 3 sets

superset with Front Lever Holds

Triset: 5 rounds (with 6th set of Dips)
A) Ring Dips - BWx7
B) Inverted Row on Rings - BWx4, isometric hold for 4 seconds on last rep
C) Bench 175 with Fat Gripz
D) Vertical Jump
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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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  #1888  
Old 04-09-2012, 09:04 PM
bigbear6708 bigbear6708 is offline
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looking good, as always in here!! what form do you take your caffeine? pill, powder, or coffee? As sick as it sounds, I LOVE dissolving powder/pills under my tounge...LOL
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  #1889  
Old 04-10-2012, 02:24 AM
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Quote:
Originally Posted by bigbear6708 View Post
looking good, as always in here!! what form do you take your caffeine? pill, powder, or coffee? As sick as it sounds, I LOVE dissolving powder/pills under my tounge...LOL
Pill. Doesn't sound sick, I sometimes do that with my tasty BCAA's.

-----

12 days out posing video

http://www.youtube.com/watch?v=XnID50BWPv8

You can see some glute/hamstring detail. It should look even better after a drop some water from my legs during peak week.

Diet Update:

Bodyweight average was 174.7 this week, right on target.

Still downing 3k calories and nearly 300g carbs!
__________________

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; 04-10-2012 at 11:38 AM.
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  #1890  
Old 04-10-2012, 04:09 PM
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Monday Evening

Tire Dragging + Band Holds + Vertical Jumps

Tuesday Morning

Caffeine + Dog Walk + Vertical Jumps

Tuesday - 11 days to BRING IT!

Deadlift with Stiff Arm Hold
363.5x5, 2 sets
313.5x5, 3 sets

OH Press with Inverted Glute Ham (BWx8, 5 sets)
150x5, 6 sets

4 rounds of the following (plus a 5th set of Maltese Cross Holds):
a) Maltese Cross Hold, 3 reps
b) OH Press 130x1
c) DB Curl with Fat Gripz 22x6, pause at bottom but maintaining tension on biceps, then explode up and pause/squeeze at top
d) Box Jump x 1
__________________

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
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