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  #2171  
Old 03-05-2013, 05:16 PM
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Tuesday - Back

Pullups
BWx12, 8, 8

ss w/

Front Lever - 3 holds x 8 seconds

Deadstart Ring Row w/ Ab Bench Crunch
BWx8, 4 sets

V-Bar Cable Row - with band
30x15 warmup
80x8, 3 sets

V-Bar Cable Row - no band
120x8, 2 sets

* Doing the Cable Rows with a band attached made for a really nice contraction. When I switched to my first set without the band, it flew up because I was forced to contract to quick/hard with the band on the previous set.

One Arm Barbell Row
50x10, 3 sets

* I always feel these nicely in my lats, but doing them after the V-Bar row allowed me to really feel it in my midback as well. Great exercise, really hits the entire back very evenly, I can even feel it in my upper back a bit.
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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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  #2172  
Old 03-06-2013, 12:56 PM
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Tuesday Evening - Delts

Rear Delts and Lateral Raises

Wednesday AM - Arms

* Western PA was hammered with snow this morning, so I had to cut down some volume on my arm workout (just a few sets) as shoveling took me a bit longer than expected.

1. DB Hammer Curl
28.5x12, 3 sets

ss w/

Tricep Rope Pressdown
41x12, 2 sets
41x12, drop set to 31x8

2. Preacher Curl
50x10, 3 sets

ss w/

Landmine Shoulder Press with Band
30x15
35x15, 3 sets

* Saw this in a T-Nation article, it was nice. I like to throw in a compound movement for triceps on my arm day. It had previously been DB Floor Press. That was a but tough on my pec, some my thoughts were either to eliminate the pause (which I think would make it easier on my pecs) or try something new. The top ROM of a shoulder press tends to hit the triceps well as it is, then add in the band for increased resistance, and you have a pretty effective tricep exercise.

3. Barbell Curl - slow descent
50x8, 3 sets

ss w/

Ring OH Tricep Ext
BWx10, 2 sets

4. Incline OH Barbell Tricep Ext
50x15, 13, 12

ss w/

Band Curl
20 reps x 3 sets

Band Tricep Extensions
15 reps x 2 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

Last edited by Commander; 03-06-2013 at 01:01 PM.
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  #2173  
Old 03-07-2013, 07:28 PM
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Thursday - Legs

* Right knee was hurting, not sure why really, it had been tender ever since the last leg session. Maybe the somersault squats? Although I can't see why since they are only with my bodyweight and after I am thoroughly warmed up. I decided to start with sneakers on as this usually helps me get in a groove that feels better for my knee, but it does shift the emphasis to the quads more as well.

* 302.5 for 2 was a bit sloppy on the 2nd rep since I am weaker with shoes on, I have been squatting flat footed which gives me just a tad more power since you can use hamstrings more. After the first set of 8 with 257.5, my knee was feeling warmed up and good, so I took off the sneakers for the next two sets. Went for 8 reps on the last set as my legs felt "fresh" in a way once I switched to flat foot.

Leg Curl Warmup
15+25 chain x 20, 15

Squat Chains (+50)
220, 240, 260, 280, 302.5x2
257.5x8, 7, 8
197.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
143.5x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest
1 more round with 143.5

Split Squats
20 pounds x 2 sets of 8 reps with each leg

Vertical Jumps x 3

Diet Ipdate:

I am embarking on a mini-cut (started March 4th).

Bodyweight average this past week was 191.5, up 21 pounds since the contest (45 weeks ago). I feel pretty lean, but as discussed in some recent posts, it may be optimal to be a bit leaner in terms of promoting lean gains with minimal fat acumulation.

* It should be noted that although my average was 191.5 this past week. I started the diet at 195 after a fun birthday weekend of corned beef and cheesecake.

I don't have any firm guidelines in terms of duration, going to go by the mirror.

Macros leading up to the mini-cut:
3637, 69, 502, 244 (cal, fat, carbs, protein)

Macros starting off the mini-cut:
2962, 68, 354, 231
__________________

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; 03-07-2013 at 08:04 PM.
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  #2174  
Old 03-08-2013, 12:52 PM
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Friday AM - Back

Front Lever
3 reps, 4 sets, last set did an isometric hold

ss w/

V-Bar Cable Row - with band
80x8, 4 sets

* Band gives a really nice contraction in the midback on these.

Deadstart Ring Row w/ Ab Bench Crunch
BWx6, 4 sets, last set did an isometric hold

One Arm Barbell Row
50x10, 3 sets
50x10 drop 40x4

Rope Pulldown
80x12, 3 sets

* I have been mixing up the back workouts lately trying to find an order of exercises that I like. I really enjoyed this one, it may be a keeper. And by keeper, I mean that I like to hit pretty much the same workout for a long period of time and just focus on slow linear periodization.
__________________

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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  #2175  
Old 03-11-2013, 11:50 AM
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Saturday - Bench

* Bandwork between sets; facepulls and external rotations

Bench Press
220, 230, 240, 250, 262.5, 275x2
230x9, 8, 7, 6 (separate sets)
162.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
2 more rounds, increasing to 163.5

* Closing in on PR range without that being my goal. 275 felt really smooth for 2, I could have a had a pretty easy 3rd rep (PR is 285). In terms of volume, hitting 230 for 30 reps over 4 sets has to be a PR.

Dips
BWx11, 8, 8

ss w/

Barbell Row (pulling to chest to hit upperback more than lats)
115x15, 3 sets

Bench Press
115x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest
1 more round with 115, failed at the 2 rep set

Sunday Afternoon - Hiking for 2.5 hours with my sons

Sunday PM - Arms


1. DB Hammer Curl
28.5x12, 3 sets
28.5x11

ss w/

Tricep Rope Pressdown
41x13, 3 sets
41x13, drop set to 31x6

2. Preacher Curl
50x10, 4 sets

ss w/

Landmine Shoulder Press with Band
37.5x15, 4 sets

3. Barbell Curl - slow descent
50x8, 3 sets

ss w/

Ring OH Tricep Ext
BWx10, 2 sets

4. Incline OH Barbell Tricep Ext
50x15, 15, 14

ss w/

Incline Curl
22x8, 6

5. Band Curl
20 reps x 2 sets

ss w/

Band Tricep Extensions
15 reps x 2 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

Last edited by Commander; 03-11-2013 at 11:53 AM.
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  #2176  
Old 03-11-2013, 04:13 PM
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Monday - Deadlift

Deadlift
368.5x5, 9 sets
368.5x8

ss w/

Leg Extension
85x10, 7 sets

Leg Curl
35+25 chain x 15, 10, 10

SLDL
177.5x10, 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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  #2177  
Old 03-12-2013, 04:08 PM
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Tuesday - Incline Bench

* Upperback Band Work in between some sets

Ring Dips
BWx12, 10, 9

Incline Bench Press
190, 200, 210, 220, 232.5x2
190x8, 7, 6, 5 (separate sets)
133.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets - 2 more rounds increasing to 135

Ring Dips
BWx10, 8, 8

ss w/

Barbell Row
115x15, 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
Reply With Quote
  #2178  
Old 03-13-2013, 11:46 AM
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Tuesday Evening - Delts

Dumbbell Rear Delt and Lateral Raises

Wednesday AM - Back

Front Lever
3 reps, 4 sets, last set did an isometric hold

ss w/

V-Bar Cable Row - with band
85x8, 4 sets

* Band gives a really nice contraction in the midback on these.

Deadstart Ring Row w/ Ab Bench Crunch
BWx6, 4 sets, last set did an isometric hold

One Arm Barbell Row
52.5x10, 3 sets
52.5x10 drop 42.5x4

Rope Pulldown
80x12, 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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  #2179  
Old 03-15-2013, 11:45 AM
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* I hate heavy work in the morning! Back or Arms, no problem, but Bench or Legs, forget it. But, I am going on a road trip and I wanted to get this workout in.

* However, it is time for a change/deload. Two reasons:
1. I am feeling dinged up, my left shoulder and bicep are getting tender which starts to happen when I bench too heavy and too frequently.
2. First day in a long time that I didn't get either more weight or more reps. Now that was partially expected because I am used to doing this workout after being awake for several hours (which means being hydrated, having a meal in me, my CNS being more active), but never the less, it's time for a change, but mostly because of #1.

* Two changes I will make:
1. I will go back to triples to keep the top set a bit lighter.
2. Also not allow myself to grind. Typically I am explosive but the last few months I have allowed some grinding on my top sets.

Friday AM - Bench

* Bandwork between sets; upperback

Bench Press
220, 230, 240, 250, 260, 270x2
231x8, 7, 6 (separate sets)
165x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
2 more rounds with 165

Dips
BWx10, 8, 8

ss w/

Barbell Row (pulling to chest to hit upperback more than lats)
116x15, 3 sets

Bench Press
116x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest
__________________

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; 03-15-2013 at 11:47 AM.
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  #2180  
Old 03-18-2013, 11:58 AM
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Friday Evening - Hotel Gym

* Had access to a really nice chinup bar with V-grip. Felt really natural and easy on the wrists/elbows/shoulders. Allowed for a great lat contraction.

* Held peak for a squeeze at the top of each rep

Chinups
BWx10, 8, 6, 6, 6, 6 - resting 60-90 seconds between sets

Saturday

My son took 6th all-around at the Pennsylvania State Gymnastics Meet!

He took 3rd in the vault!

Sunday - Legs

Leg Curl Warmup
25+25 chain x 20, 15, 15

Squat Chains (+50)
220, 240, (add belt) 260, 285, 305x2
260x8, 7, 6
200x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
145x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest
1 more round with 145

Leg Curl
25+25 chain x 12, 3 sets

Somersault Squats
BWx15, 3 sets

Monday AM - Arms

1. DB Hammer Curl
28.5x12, 4 sets

ss w/

Tricep Rope Pressdown
41x14, 2 sets
41x13
41x13, drop set to 31x6

2. Preacher Curl
51x10, 3 sets

ss w/

Landmine Shoulder Press with Band
40x15, 3 sets

3. Barbell Curl - slow descent
51x8, 2 sets

ss w/

Ring OH Tricep Ext
BWx10, 2 sets

4. Incline OH Barbell Tricep Ext
51x15, 15, 14

ss w/

Incline Curl
22x8, 5

5. Band Curl
20 reps x 2 sets

ss w/

Band Tricep Extensions
15 reps x 2 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

Last edited by Commander; 03-18-2013 at 12:03 PM.
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