Commanding My Body

[Commander]

Side Tricep – I feel like my tricep tightened up and detail is more visible trailing down towards the elbow

[Commander]

Rear Double Bicep – increased vascularity (especially in forearm), more detail on triceps and lower back



Ham/Calf – sorry, no comparison shot for this one, shows the separation on my calve, some detail of hamstring, the video does my calves more justice

[Commander]

The website my wife has been working on is partially up (it is still under construction so you will see imperfections):
http://www.newageperformancetraining.com/home.html

I am on the bottom right corner, plus there are 2 more pictures, if you click on "Go Inside New Age Fitness" you will see me as the center picture doing towel pullups.

And if you click on "Tony's take on Training" above my bicep curl photo, you will see my cable crossover picture. Pretty cool!

[Mindwerkz]

what do you put your body fat at now? I see what you are talking about with the tri, good look.

[Commander]

Originally Posted by Mindwerkz

what do you put your body fat at now? I see what you are talking about with the tri, good look.

I honestly have no idea, I didn't do calipers are any type of assessment. I strictly go by mirror.

Definitely single digit, beyond that, I don't know.

Glad you could see the difference in the tricep. Let's me know I am not crazy, lol!

[WorkoutMchne]

Ridiculous man and now you're an internet star. Seriously Commander, it is a pleasure to follow your journal, awesome awesome stuff. Also, body fat has to be below 5%, I would guess around 3%. But it doesn't really matter what the number is, physique looks great.

Now do me a favor...let's get big and strong. Squat, bench, deadlift...repeat.

[bigbear6708]

excellent work man! the pre contest carb depletion/load really did bring some more "pop" into your muscles. I mean..at your level you wont see a night and day increse, but you can definatly tell a difference. great work, you were an inspiration..and ill be honest. there were some days i didnt feel like getting up to train, but thought.."commander is going through hell, I can do it"..hahahaha

[Commander]

Originally Posted by WorkoutMchne

Ridiculous man and now you're an internet star. Seriously Commander, it is a pleasure to follow your journal, awesome awesome stuff. Also, body fat has to be below 5%, I would guess around 3%. But it doesn't really matter what the number is, physique looks great.

Thanks, trust me, the same goes for you.

Cool estimate on the bodyfat percentage, I'll go with under 5%!

Originally Posted by WorkoutMchne

Now do me a favor...let's get big and strong. Squat, bench, deadlift...repeat.

Will do, that is the plan. I'm gonna keep it simple, gradually eat more and climb back towards 200. When I hit 200 pounds bodyweight this time, I am going to be stronger and look better than I did before.

Originally Posted by bigbear6708

excellent work man! the pre contest carb depletion/load really did bring some more "pop" into your muscles. I mean..at your level you wont see a night and day increse, but you can definatly tell a difference.

Great, that was the idea, I agree it wasn't night and day, but it could make the difference at a show.

Originally Posted by bigbear6708

great work, you were an inspiration..and ill be honest. there were some days i didnt feel like getting up to train, but thought.."commander is going through hell, I can do it"..hahahaha

Thanks, those are really kind words!

And seeing you go through Smolov was an inspiration as well.

[VeeKay]

Ripped! Looking great Commander

[Commander]

Thanks VeeKay.

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Took Monday off after my "contest", began working out on Tuesday, strength down due to the rigors of contest week. Ate a relaxed diet on Monday and Tuesday (lots of oats, rice and some chocolate bread) and yesterday started my offseason diet.

Trying to get comfortable with a new split. Seriously tossing around the idea of working out 3 times a day at least several times per week.

Assuming I can eat and sleep enough to recover (and of course, set up my plan intelligently), I feel the benefits of working out 3 times per day are:

1) I will be a Nutrient Partitioning MACHINE! - obviously, when trying to gain lean mass you must take in adequate nutrients, and we know that our bodies ability to shuttle nutrients where we want them is improved when we exercise, so I thought, if I could exercise more often, my body will be super effective at utilizing everything I put into it.

2) I will be able to squeeze in more total volume in 3 sessions as opposed to trying to do 1 gigantic session - I believe volume is an important part of hypertrophy, thus I am trying to get in as much as possible.

Basic template for pushing and legs will be:

Strength AM, Eccentric-Less Lunch, Volume PM

For example, yesterday I did ramping sets of 5 for Front Squats, Back Squats, Half Squats then some leg curls in the AM, Dragged my tire at lunch and then in the evening did 2 supersets; SLDL/leg curl/Calf Raise & Sissy Squats/Leg Extensions/Calf Raise.

Pulling days due to certain time constraints may have to be set up differently; Strength AM, Volume Lunch and Eccentric-less PM. This morning was bent rows ramping sets of 5 and lunch will be chin-ups, biceps curls with some abs and calves thrown in.

One HUGE problem with this plan, I absolutely suck at waking up earlier than I have to. Kind of ironic, I am a very hard worker, disciplined in the gym and with my diet. But I get anxious when I know the alarm is going to go off early for me to workout. I start thinking about how I need to fall asleep so I get adequate rest, but getting anxious isn't exactly conducive to falling asleep, next thing I know I have been laying in bed for nearly 2 hours not sleeping so now I think, I am not going to get enough sleep, might as well set the alarm back and just eat breakfast and go to work. OK, now you know I am neurotic regarding sleep, lol!