Commanding My Body

[Commander]

Originally Posted by VeeKay

are you going to follow Jacob's "pre-contest week" workout/diet? or do you have some other plans for your contest week?

Yes, more or less. Diet-wise, I won't be following his sample diet, but I will be water loading, sodium loading, carb depleting and carb loading following the protocol mentioned in the article. Further, I will be doing depletion workouts twice a day as outlined, but I will be not be following the samples. I have my own exercises planned. As mentioned in the article, the eccentric-phase can actually impair glycogen uptake. So, in light of this, I will be doing extra eccentric-less tire work as part of my depletion protocol in addition to normal barbell, dumbbell and bodyweight exercises. I personally think this will be even better than the sample workouts.

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Last Night

Push Day #1 - PM Session

Got work done outside in the dark and cold with my tire

When Sam-I-Am asks me, "Would you, could you in the dark?"
I reply, "Yes, cutting ain't a walk in the park!"

Today

Push Day #2 - Lunch Break Session

Nothing much to report, day 2 is the easiest day of my spec phase, no PR's or anything like that.

Strength Circuit - Inc Bench, DB Shoulder Press, DB Chest Press

Iso Circuit - DB Fly, 1 Arm Cable Crossover, Deadstop Lateral Raise, Lateral Raise

Max Rep Circuit - Inc Bench, DB Shoulder Press, DB Chest Press, Pushups, Dips, more Pushups

[Commander]

Last Night

Push Day #2 - PM Session

Raining and miserable outside, couldn't pull my tire, so I did isolation work inside for chest and delts.

Today

Push Day #3 - Lunch Break Session

OH Press
60, 80, 100, 110, 120, 130, 140x3

Incline Bench
140, 155, 170, 185, 200x3

Flat Bench
200, 210, 220, 230, 240x3
190x10

OH Press
100x11

2 Board Press superset with Dips
190x8, 7 with BWx10, 7

Miscellaneous Tricep work

[Commander]

Push Day #3 - PM Session

This was a really good session in spite of being out in drizzling rain and cold.

Tire Sled
Front Raise 35, 3 sets
Chest Fly 25, 2 sets
Chest Press 60, 3 sets

Chest and Delt were alternated with:
Backward Drag 85, 85, 135, 135 (4 total sets)
Forward Drag 135, 4 sets

More Sled Work
OH Tricep Ext 25, 2 sets
Tricep Push Down 35, 2 sets

Isometric Tricep pushdown superset with band pushdown, 2 sets

Ab Bench
50 x 3 sets until failure

Hope to get in legs tomorrow. I won't be able to get in a lunch session because I am chaperoning with my son's gifted class trip to a local 24 challenge. Should be fun, I love that game. Then my evening will be spent at soccer practice. We shall see.

[misterjaydubyoo]

You got it down pat man. Two sessions per day is ideal to get that last bit of body fat off. I am anxious to see how lean you are now. Got to be ripppppped.

[Commander]

Thursday

Leg Day

This was an evening workout after a day of low carbs, I felt very sluggish going into it. My body is really used to 2 things:

1) Drinking tons of water - this has really helped to keep me feeling full while on a caloric deficit, but today I was on a field trip with my son and couldn't drink water like I can at my desk job (with non-stop access to a bathroom, lol)
2) Lunch Break workouts - for the last month, I have been working out on my lunch break, this has been huge because while dieting, I find I drag towards the end of the day (on a bulk, it doesn't seem to matter as much).

So today, I couldn't workout at lunch and couldn't drink much water, result, I felt hungry all day and drained by the time I did this workout. I started light and did lots of progression. My body was finally into it by the half squats.

Squat
70, 90, 120, 140, 170, 190, 220, 235, 250, 265x3

Half Squat off pins
265, 290, 310, 330x5

SLDL - no belt
170, 190, 210, 230, 250, 270, 290x5

Something finally clicked on SLDL, I have always enjoyed them, but never put the focus into them that they needed in terms of execution. I really tried to think about squeezing my butt to help with the concentric and finishing with my butt as well, as opposed to just using my hamstrings, completely different feel.

Leg Curl
4 sets until failure

Today

Pull Day - Lunch Break

On limited time, lunch was slightly shorter than normal, cut out all fluff (not that there is ever much fluff in my workouts, those who follow along know), just the basics. Great workout.

T-Bar
120 (plus 15) 195x5

Chinup
BW (plus 15) BW+60 x5

T-Bar - 60 seconds rest between sets
152.5 x 11, 9, 9

Chinup superset with Ab Wheel rollouts - just enough rest to catch breath
BW x 8, 7, 7 with BW x 10, 10, 10

This was a neat superset, hitting my lats from two different angles.

[Commander]

Originally Posted by misterjaydubyoo

You got it down pat man. Two sessions per day is ideal to get that last bit of body fat off. I am anxious to see how lean you are now. Got to be ripppppped.

Coming soon!

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Friday Evening

Pull Day - Evening Session

Lots of tire work, chest/back supersets and some legs

Saturday - AM

Push Day - final day of normal workouts before depletion starts

OH Press
30, 60, 80, 100, 110, 120, 130, 140x3

Inc Bench Press
140, 155, 170, 185x3

Flat Bench
185, 200, 210, 220, 230x3

Rack Bench (5 inch off chest)
230, 240, 250x3

Flat Bench - 60 seconds rest
150, 5 sets of 10

Ab Bench superset with Dips
50x 3 sets until failure with BWx 3 sets until failure

Barbell Tricep Extensions
3 sets of 20, lightweight

[Commander]

[Commander]

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[Commander]