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#1041
07-26-2010, 05:31 PM
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Pushing strength is dropping for sure, but all else is going well. It feels smart, thanks, it's been working so far. Quote:
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Can't wait to see what you do on your cut, you already looked lean in your wrestling picture, you will be shredded if you start to lean out more. ------- Diet Update: - 16 weeks into diet Bodyweight average last week: 182.4 Bodyweight average last week: 182.1 Non-workout Previous macros: 2288 cal, 85 fat, 182 carb, 199 protein New macros: 2164 cal, 84 fat, 155 carb, 197 protein Including paraworkout - 2682 cal, 88 fat, 235 carb, 237 protein This is a new milestone, I have never consumed less carbs than protein when INCLUDING my paraworkout nutrition in my daily totals. I hope this kicks the fat loss back in gear as I have experienced a slight stall this week. ------- Back toasted from deadlifts, feels great. Sunday - church, visiting with family friends for a birthday party, then I took my kids on a bike ride and to the playground. I knew I wouldn't be able to hit it up in the gym, so I pulled some park benches together and used the playground equipment to do tons of dips. Probably busted out about 12 sets. Dips 12 sets, each one close to failure. My chest and triceps were pumped beyond belief.
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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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#1042
07-27-2010, 11:48 AM
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Pull Day
Chin up BW, +20, +40, 55, 70, 85x3 - PR BW+30 x 12 - PR Bent Row - strict 120 (plus 10) 190x5 150x15 - first 12 strict, last 3 loose form DB Row 82x11 DB Curls 30x12, 8, 8, 8 Ab Wheel Rollouts BWx20, 13, 9 Jump Rope 10 x 1 minute intervals ------- Today is a refeed day and I plan on doing squats, however, last night, while my lower back was still toasted from deadlifts a few days ago and getting hammered during bent rows, I tweaked it simply while moving a 10lb plate onto my weight tree. It doesn't feel well right now, I still am hoping to squat later, otherwise, all of this oatmeal will be pointless. 
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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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#1043
07-27-2010, 05:05 PM
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Nice progress, and numbers to boot.
You are definitely on track to being where you want to be. Its amazing what consistency and hard work can do. That's why I love this site...Members on here such as yourself who are truly dedicated and bust it, day in and day out. I see enough lazy and unmotivated people everyday who whine and complain about their progress. ABC never lets me down because we get the job done!
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I know the bench press is so cliche, but: http://s290.photobucket.com/albums/l...urrent=445.mp4
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#1044
07-28-2010, 12:12 PM
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------ Leg Day Squats 120, 170, 220x1 270x1 - added belt 290, 310, 330x1 270x10 Drove over to my friend's gym. Sled/Prowler Push Sprints for 40 meters (Not sure how much the prowler/sled weighed, weights listed are additional weight) 35x2 - warmup 70x2 105x4 70x2 35x2 10 total sprints Tire Flips 5 sets of 10 Grip Contraption, basically, there is 12 feet or so of hanging implements, various handles, cloth, elastic, etc. to work across without letting your feet touch the ground. It was awesome, I was only the 2nd person at the gym to ever make it across. I should have got it on film. Core Work - not planned, but the gym owner was working with some teenage athletes, and when I was finished with my tire flips, he asked me to join them for the core work. 15 reps all exercises: Scissors, Side to Side and Up and Down Scissors, Hip Raise, 6" to 24" leg raise, Ball Crunch, Regular Crunch, Side Plank (30 seconds each side) Performed 3 rounds of the above, I can't pretend that I got every rep of that, it was continuous and I was already wiped out from my workout. But I held my own, the teenagers were dropping like flys, but I finished strong. The gym owner is working on his website, took pictures of me flipping tires, if he gets his website up and running, I'll put up a link. ------- Yesterday was a refeed, I gained zero pounds and I was starving this morning, which tells me it did the trick and got my metabolism revving! Woke up at 180.5 this morning. Refeed Macros: 3891 calories, 111 fat, 446 carb, 277 protein
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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; 07-28-2010 at 12:38 PM.
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#1045
07-29-2010, 01:13 PM
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Off last night, my children were at their grandma's so my wife and I got to hang out, eat a delicious salmon dinner with fresh vegetables from grandma's garden and watch a movie.
Legs were riddled with DOMS from Tuesday's workout. Here are some pictures of me crossing the hanging grip contraption:
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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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#1046
07-30-2010, 11:45 AM
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Push Day
DB OH Press 22 (plus 5) 62x5 52x10 - strict 52x8 - strict +2 push press style Close Grip Bench with Chains 120 at bottom, 160 at top x 5 170 at top x 5 180 at top x 5 190 at top x 5 200 at top x 5 Regular Close Grip 160x10 Dips BW (plus 10) BW+50x5 BWx11 Skull Crusher 50x8, 6 40x9, 8 Ab Bench 50x1, 8, 8 Jump Rope 10 x 1 minute intervals Bodyweight Walking Lunges 8 sets of 25, trying to help get rid of my DOMS Nothing special today, got in, got out, got work done.
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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; 07-30-2010 at 11:54 AM.
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#1047
07-30-2010, 11:16 PM
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nice! shoulders are looking pretty ripped man!
when u ran smolov, did your shoulders ever start to hurt from constantly having a loaded bar on them? if so, how did you deal with it and lessen the pain so to speak...or did u quit whining like i am and delt with it?
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my youtube channel: http://www.youtube.com/user/bigbear6708 finally got camera, more vids to come!
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#1048
07-31-2010, 07:27 PM
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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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#1049
07-31-2010, 07:32 PM
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Pull Day - Friday
Pullup BW (plus 15) BW+75x3 BW+27.5 x 10 - PR T-Bar 125 (plus 10) 175x5 - PR 140x15 - PR Barbell Curl 60x11, 8, 7, 6 Short, sweet, to the point. -------------- Leg Day - Saturday Squat 120, 170, 220x2 270, 300x1 - added belt 230x20 - 10 lb PR Deadlift 120, 170, 206, 226, 256, 276, 306, 326, 356x1 306x20 - this was fun Power Shrug 206x20, 2 sets Leg Extension 50 (plus 10) 100x5 75x15 On top of a leg workout, this felt like a cardio workout because of the 20 rep sets. The squat widowmaker was actually easy on the legs, but I felt like I was going to pass out about rep 13 because I wasn't taking any time to catch my breath. The deadlift widowmaker went well (especially considering I hadn't tried one before) my hamstrings and butt were on fire. Only 100 lbs and 7 more reps and I will be like Doug Miller! I should note, I did mine reps with a full reset between, no bouncing.
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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; 07-31-2010 at 07:35 PM.
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#1050
08-02-2010, 12:08 PM
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Push Day
Push Press - clean first rep 125 (plus 15) 200x3 - PR! 155x10 - PR! DB Bench Press 47, 62, 72, 80, 85, 90x5 72x10 DB OH Press 45x8, 7, 6 DB Rolling Extension 32x10, 9, 8 Ab Bench 50x14, 8, 8 Jump Rope 8 x 1 minute intervals I am very pleased with the push press PR. ----- Diet update: Bodyweight average last week: 182.1 This week: 181.0 19 pounds lost in 17 weeks. Normal daily macros will remain the same, but I am considering cutting sugar slightly during paraworkout.
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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; 08-02-2010 at 12:10 PM.
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| christian thibaudeau, hfs, smolov, starting strength |
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