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  #1921  
Old 04-24-2012, 01:02 PM
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More pictures

Posing Routine
http://hotshotsimages.smugmug.com/Vi...4381&k=gj7KLfQ
Link is to picture 292, my routine goes through picture 317

Awards – Novice
157 – side chest (falling over)
http://hotshotsimages.smugmug.com/Vi...tFsQ&lb=1&s=X3
158 – side chest
http://hotshotsimages.smugmug.com/Vi...4Swm&lb=1&s=X3
159 – side chest (blurry)
http://hotshotsimages.smugmug.com/Vi...GK8x&lb=1&s=X3
160 – most muscular
http://hotshotsimages.smugmug.com/Vi...4S92&lb=1&s=X3
161 – most muscular (eyes closed)
http://hotshotsimages.smugmug.com/Vi...tKww&lb=1&s=X3
162 – most muscular (looking at camera)
http://hotshotsimages.smugmug.com/Vi...Kx5S&lb=1&s=X3

Awards - Open
182- pose off, rear lat spread
http://hotshotsimages.smugmug.com/Vi...fkMJ&lb=1&s=X3
186 - front double bicep
http://hotshotsimages.smugmug.com/Vi...rkQN&lb=1&s=X3
187 – front double bicep (looking at camera)
http://hotshotsimages.smugmug.com/Vi...Jpcr&lb=1&s=X3
191 – side tricep
http://hotshotsimages.smugmug.com/Vi...Lqpv&lb=1&s=X3
193 – side tricep (looking at camera)
http://hotshotsimages.smugmug.com/Vi...LFpx&lb=1&s=X3
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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; 04-24-2012 at 01:05 PM.
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  #1922  
Old 04-24-2012, 02:28 PM
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superbilt superbilt is offline
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Awesome Work Commander. Looking shredded.
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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.
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  #1923  
Old 04-24-2012, 04:11 PM
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Quote:
Originally Posted by superbilt View Post
Awesome Work Commander. Looking shredded.
Thanks Superbilt!

-----

Tuesday

Morning

OH Press Hold, 6 sets x 6 seconds

Walk Dog

Lunch

Deadlift - AR: Stiff Arm Band Holds
270x5, 10 sets

OH Press - AR: Inverted Glute Ham, BWx8
130x5, 6 sets

4 rounds:
a) Band Maltese Hold
b) Ring Row, BWx4, isometric hold on final rep
c) OH Press, 130x1
d) Box Jump x 2

* I might be on to something here. I've definitely preached focusing on being explosive. But I went even lighter than normal (still recovering from contest week) and everything felt great and was super explosive, but here is the added bonus, I got more volume in this way. Due to being light, I was able to get in more sets and still have explosive form.

Total volume of Deadlift was 270x5x10 = 13500 pounds

Total volume of Deadlift from a workout two weeks out from the contest.
361x5, 5 sets
311x5

361x5x5 + 311x5 = 9025 +1555 = 10580

Almost 3000 puonds more volume. Nice.
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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; 04-24-2012 at 04:17 PM.
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  #1924  
Old 04-25-2012, 02:02 AM
arian11 arian11 is offline
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Dude, you looked great. I'm glad to see you were awarded for all your hard work. I knew you were going to crush it!
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  #1925  
Old 04-25-2012, 04:05 PM
bigbear6708 bigbear6708 is offline
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awesome pictures of the awards...in my eyes you won the novice division hands down! glad to see you're back at it so soon also! (I would have prob. taken a "weak" off!!!)
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  #1926  
Old 04-25-2012, 04:26 PM
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Quote:
Originally Posted by arian11 View Post
Dude, you looked great. I'm glad to see you were awarded for all your hard work. I knew you were going to crush it!
Thanks Arian, the support means a lot. Now its time to get HYOOGE!

Quote:
Originally Posted by bigbear6708 View Post
awesome pictures of the awards...in my eyes you won the novice division hands down! glad to see you're back at it so soon also! (I would have prob. taken a "weak" off!!!)
Thanks Bigbear!

Not sure if there is confusion, but I did win the novice class.

I took second in the Open.

Well, remember, peak week is weird, I hadn't touched a barbell since Friday the 13th! After that is was all tire dragging and posing. Even though I was still and sore from contest day, Monday at lunch all I wanted to do was get under that bar.

Now that I have 3 days of workouts under my belt, I am feeling great and the FIRE is lit baby.

------

Wednesday

Morning

OH Press Hold + Box Jumps

* What a great way to wake up, I seriously love it.

Lunch

Squat (+50 lb chains)
205x5, 8 sets

superset with

OH Press
130x5, 8 sets

Bench Press (+50 lb chains)
120x5, 5 sets
130x5, 3 sets

superset with

Front Lever Holds and Box Jump

* To compare this lighter workout with one I did a few weeks prior to the contest (245 with chains for 5 sets of 5); squat volume of this workout - 8200, squat volume of "heavier" workout - 6125 or one without chains 6875

Regarding OH Press, volume of this workout - 5200, volume of "heavier" workout (150 for 30 reps) - 4500

Regarding Bench Press with chains, volume of this workout - 4950 , volume of "heavier" workout (180 for 25 reps) - 4500

AND I usually wouldn't hit Bench and OH Press in the same workout. I am squeezing in tons more volume by going lighter and more explosive. It feels wonderful.
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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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  #1927  
Old 04-25-2012, 08:00 PM
Wizard24 Wizard24 is offline
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Definitely wanted to say congrats on your showing at the competition. All your hard work paid off as you were absolutely the best conditioned athlete out there. Looking at the guy who placed ahead of you, he was bigger than you overall, but he did not match you level of vascularity and definition.

That being said, what areas will you be focusing on for improvement?
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  #1928  
Old 04-25-2012, 10:57 PM
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Quote:
Originally Posted by Wizard24 View Post

That being said, what areas will you be focusing on for improvement?
I was about to ask the same question. Also is there anything you plan to do different this bulk?
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  #1929  
Old 04-26-2012, 04:00 PM
bigbear6708 bigbear6708 is offline
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I know you won!!! I was stating that to me..you CLEARLY won the novice..and like Wizzard said, you were better conditioned, he was bigger...its the "gray area"..lol
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  #1930  
Old 04-26-2012, 04:29 PM
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Quote:
Originally Posted by Wizard24 View Post
Definitely wanted to say congrats on your showing at the competition. All your hard work paid off as you were absolutely the best conditioned athlete out there. Looking at the guy who placed ahead of you, he was bigger than you overall, but he did not match you level of vascularity and definition.
Thanks Wizard! Glad to you know you still peak in on the boards!

You are being too generous, if you look at the back shot I link to below, you can see that he had striated glutes as well. He was the only one besides me to have that level of conditioning. Plus he had the additional size. I now know what it will take to win an overall title.

http://hotshotsimages.smugmug.com/Vi...k8FC&lb=1&s=X3

Quote:
Originally Posted by bigbear6708 View Post
I know you won!!! I was stating that to me..you CLEARLY won the novice..and like Wizzard said, you were better conditioned, he was bigger...its the "gray area"..lol
Bigbear, just making sure, lol! Glad you feel I clearly won, I felt the same about the Novice category. I am thrilled to have placed 2nd in the Open, that clearly shows how important conditioning is since both 3rd, 4th and 5th were all a bit bigger than me.

No gray area though, he clearly deserved the victory.

Quote:
Originally Posted by Wizard24 View Post
That being said, what areas will you be focusing on for improvement?
Quote:
Originally Posted by HardCory View Post
I was about to ask the same question. Also is there anything you plan to do different this bulk?
Well, when I compare our physiques from this photo in particular:
http://hotshotsimages.smugmug.com/Vi...NfH4&lb=1&s=X3

2 things stand out:
1) Overall Size/Thickness
2) Arms

I'd say my chest, legs, back, and delts are comparable to his in terms of definition and symmetry, just a bit smaller. However, while he is clearly bigger overall, his arms just COMPLETELY dwarf mine. And arms are obviously important for bodybuilding.

So my training won't change a ton, I plan on sticking with the basics and eating big to try and continue to put on overall size and thickness. However, I will have to dedicate some additional time for arm work.

My main arm isolation day is Saturday. To hit triceps more throughout the week, I am throwing much more Overhead Press because of the added benefit of bigger delts/traps. I will also be doing more Bench Pressing with chains to overload the triceps. Finally I will try to include some more Overhead Extensions to hit the triceps in a stretch position. To hit biceps more, I plan on adding in some more volume on chinups (again, like Overhead Press, more bang for my buck), and a bit more curls thrown in as active rest during my workouts.

I will throw up a post detailing my upcoming plan.

Regarding doing anything differently this bulk. Not much, I felt I was doing almost everything I could to be a nutrient partitioning machine (carb timing, supplements, vitamins, multiple workouts). I felt like I gained mostly quality weight during my bulk over last year.

Probably the main difference, is that I will keep my activity up a tad higher than last time. For example, I will keep practicing my posing throughout the day (think, bathroom breaks) as it is an effective way to increase glucose uptake and it requires very little time and no equipment, very versatile. I will continue to throw in little bonus workouts when I have time (resistance band holds, tire dragging).

I will actually be taking in less protein and making up the difference with brown rice mostly. This is a BUDGETARY decision, I was spending way too much money on myself and not being the best steward of our family's finances. I am excited to see what God allows me to accomplish with less protein, but better stewardship.
__________________

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; 04-27-2012 at 04:04 PM.
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