Commanding My Body

[bigbear6708]

looking good man, do you have a plan for how much longer you want to cut for? also, i have been meaning to ask..when your wife cooks dinner, does she take your cut into consideration..or just cook like she normally would?!?!

[Commander]

Originally Posted by bigbear6708

looking good man, do you have a plan for how much longer you want to cut for?

Great question.

I have gone back and forth on that issue. Originally, I just wanted to get lean, then I started to get lean and I got hooked and wanted more, then I was feeling kind of crappy and thought I should put in end date on the cut to make sure I didn't lose too much muscle (since I was feeling crappy).

However, things picked up and I am on a roll.

I just passed my targeted end date (22 weeks). But I am feeling awesome, I am just as strong as I ever was and looking the best I have ever looked, thus, I see no need to stop. I am going to keep going until either A) I am shredded or B) something goes wrong and I start to lose lots of muscle.

Originally Posted by bigbear6708

also, i have been meaning to ask..when your wife cooks dinner, does she take your cut into consideration..or just cook like she normally would?!?!

Well, here's the thing, she is a pretty healthy individual herself, she's been doing P90x for awhile and is pretty lean and strong. Thus, we eat pretty healthy. Chicken, Lean Beef, Potatoes, Brown Rice (occasionally white rice), lots of veggies with dinner. She may use a tad more butter or oil than your standard bodybuilding cut diet, but not much, just enough to add some nice flavor.

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Pull Day - Lunch Break Session

Honestly, I feel like if a freight train hit me right now, it would be sorry that it did.

Chinup
BW, +20, +40, 60, 80, 95x3 - PR
BW+55 x 9 - PR

Bent Row - wow, my lower back is still really sore/tired from deadlift day
135 (plus 10) 185x5
145x12

Bicep Curl
70x10, 7, 7

superset with no rest with...

Ab Wheel Rollouts
BWx15, 3 sets

followed immediately by....

Cable Lat Pullover - sweet contraction in the lats on these, good finisher
50x9

then...

Bent Row
70x20

Should have went heavier on the row burnout, wasn't sure the weight to pick after the rollouts and pullover, forearms went first, should have went with 90 or 100 lbs and added straps.

Great session, took roughly 30 minutes.

I hope to hit the tire tonight with some back isolation work.

[Commander]

Pull Day - PM Session - Tire and Isolation work mostly

Warmup

Tire Drag
Forward 80, Backward 80 x 3 sets

Tire Back Isolation circuit - all rows done straight arm to eliminate biceps:
Low Lat Row, Mid Back Row, Trap Row 20 lb (for each back exercise), Chest Press 30 lb x 3 sets

Compound circuit
Pullups behind neck BWx11, Decline Low Cable Pullover 50x9, Sled Row 80x22, rest slightly
Pullups behind neck BWx10, Decline Low Cable Pullover 50x8, Sled Row 80x22

Biceps
20 second isometric curl against pins, Band curls x 20, 2 sets

This was last night, and today my lower lats are feeling more sore than they ever have today, I love it!

[bigbear6708]

awesome! my dinner works the same way, and thankfully, my wife is super health conscious. also, you mentioned before that your arms used to lag..how are they looking now?

[Commander]

Originally Posted by bigbear6708

awesome! my dinner works the same way, and thankfully, my wife is super health conscious. also, you mentioned before that your arms used to lag..how are they looking now?

Still lagging, although, they look much better now that I have lost fat and increased their definition, gives them the illusion of being bigger.

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Leg Day - Lunch Break Session

Squat
270x5
250x5
240x5, 3 sets
220x10

I was hoping to maintain 270 for all 5 sets, it wasn't happening. I don't think I will do squats on my lunch break again. It is too demanding a lift to try and rush through, the rushing definitely impacted my strength endurance.

Leg Extension
85, 100, 110, 125 x 5
115 x 14

superset with...

Hamstring Curl
50, 60, 70, 75 x 5
50 x 8

I hope to get the tire out tonight for some dragging fun! But I may not be able to due to soccer practice and my father-in-law visiting. We shall see.

[Commander]

Leg Day - PM Session

Tire and Isolation work

I must admit, the backward drag isn't much of a sprint, well, the forward drag isn't either once I get tired, but I basically am trying to move it as fast as humanly possible.

Forward Sprint Drag 100 x 30-35 steps, 2 sets
Backward Sprint Drag 75 x 30-35 steps, 2 sets

Forward Sprint Drag 100 x 30-35 steps, 2 sets
Backward Sprint Drag 75 x 30-35 steps, 2 sets

Row 75 x 24 reps

Forward Sprint Drag 100 x 30-35 steps, 2 sets
Backward Sprint Drag 75 x 30-35 steps, 2 sets

Chest Press 25 x 24 reps

Forward Sprint Drag 100 x 30-35 steps, 2 sets
Backward Sprint Drag 75 x 30-35 steps, 2 sets

Row 75 x 24 reps

Forward Sprint Drag 100 x 30-35 steps, 2 sets
Backward Sprint Drag 75 x 30-35 steps, 2 sets

Chest Press 25 x 24 reps

Performed the tire work with very minimal rest, I was huffing and puffing! Then I immediately went to the leg ext and ham curl.

Leg Extension superset with Hamstring Curl
100x10, 50x12
100x10, 50x8
100x10, 50x6

Legs wobbly after this, today they are feeling quite sore, I love it.

[Commander]

Push Day - Lunch Break Session

Standing OH Press
110 (plus 10) 160x3
115x12

Dips
BW+10 (plus 20) BW+90x6 - PR
BW+50x16, drop set, BWx8

Deloaded Skullcrusher superset with Ab Bench
70x10, 8, 8 with 50x17, 11, 9

Pushup on pushup handles until failure

Immense Pump from this, triceps looked huge, good seperation in the chest, felt awesome. Not sure if I will get in tire/isolation PM workout but I hope to.

[Commander]

Push Day - PM Session

Isolation and Tire work

Tire:
Front Raise 25 x 3 sets
ss w/
Forward Drag 25 x 3 sets (active recovery for my sore legs)

Chest Press 35 x 3 sets
ss w/
Row 60 x 3 sets

Circuit to failure:
Pec Deck 120x26, 1 Arm Cable Crossover 30x20, Wide DB Fly 24.5x12, Close DB Fly 24.5x12, Pushups using handles

4 different lateral raises with a 10 lb DB, external rotations with band

Tricep pump work with cables and band

[Commander]

Pull Day

AM Session

T-Bar
140 (plus 15) 215x3 - PR
170x12 - PR

Pullup
BW, +20, +40, +55x5

Circuit:
T-Bar 150x14, 12
Pullup BWx6, Lat Pulldown 100x8
Seated Cable Row 100x8, 8
Dec Cable Pullover 50x11, 10

DB Curl superset with Dec. Reverse Crunch
32x13, 9, 9 with BWx17, 3 sets

PM Session

Tire Work - upperbody typically 20-24 reps, lowerbody 60-70 reps

Row 100, Lat Pulldown (with tire) 50, Forward Drag 50, Chest Press 25, Decline Cable Pullover 50x12 - repeat 2 more times

Upright row 35, Bicep Curl 35 - repeat 2 more times

Isometric Bicep Curl (bar against pins) 20 seconds, Bicep band curl x 20 - repeat once

[Commander]

7th day of double sessions in a row! I feel like an animal.

Push Day

AM Session

Inc Bench
135 (plus 15) 210x3

I decided to assess where my strength was at, since I have noted a decrease in pressing strength on this cut. All in all, I can't complain, 270 was really solid (300 is my PR at a much heavier bodyweight) and I had already done incline bench. I'd like to think I would be good for 280-5 solid if I had done it first. Not a terrible decrease in strength.

Flat Bench
270x1 - solid, I did 280, but it would have been redlighted, my butt came off the bench
210, 5 sets of 5

Flat Bench, 2 Board
210x5
190, 2 sets of 5

Flat Bench, 3 Board
190, 2 sets of 5
170x10

Dips, Pushup with handles, Pushups on bench - all until failure

Took my kids on a bike ride and to the playground, got in some more dips at the playground

PM Session

Tire Work

Front Raise 25, 3 sets
OH Tricep Ext 25, 3 sets
Chest Press 35, 3 sets

superset with

Front and Backward Drag x 9 sets - added this for extra conditioning and active recovery for my legs, which are still sore from last leg workout.

Chest isolation circuit - until technical failure
Pec Deck 135x22, 1 Arm Cable Crossover 35x17, Wide DB Fly 27x10, Close DB Fly 27x10, Pushups on bench

Ab Bench superset with Tricep Isometric Pushdown (bar against pins) with Band Pushdown
55x18, 11, 9 with 20 seconds, 3 sets with 20 reps, 3 sets