Commanding My Body

[Commander]

Thursday - Day 7 of deload, light deadlifts

Nursing a cold since Sunday, hasn't impacted workouts though since I have been deloading. Mostly wake up with congestion, gets cleared up the first few hours I am awake, and I feel more tired than usual at night.

Today is the last day of my deload, I will be taking it easy.

AM

Cambered Bar Deadlift
213x3, 10 sets, 30 seconds rest between sets

Lunch - will be a repeat of AM workout

[Commander]

Friday - Flat Pressing - Deload Over!

AM - Strength

Flat Press superset with Wide Grip Cable Row 70x7
162.5 (plus 5) 222.5x3

Rack Press
222.5 (plus 5) 252.5x3
200x11

Miscellaneous chest/tricep pump work

Lunch - Volume

Flat Press superset with Wide Grip Cable Row 70x7 and Ab Bench 52.5x8
177.5x5, 5 sets
200x3, 4 sets
200x8

Tricep Extensions/Pec Deck superset for pump

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I decided that the Rack Press was one of the primary agrivators of my shoulder, so I eliminated it during the lunch session and substituted rack presses with sets of 3 on regular flat bench press. My shoulder felt was tender after the AM session but felt great after the lunch session, so good news there.

You may look at the last set of 8 and think what was the point of the previous reps if he could do 8 with 200. Well, I am going high volume and high frequency right now. So I want to stay clear of failure. I am trying to keep all reps at least fairly explosive, no grinding. Even the 200x8 was very smooth, no grinding. Plus the early sets help prime for the later sets. It's funny, but I couldn't have done 200x8 at the beginning of the workout, heck, even 177.5 felt heavy at first, it is neat to see how you can prime your CNS for heavier lifting if you are careful to avoid fatigue earlier in the workout.

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Starting a new supplement today....D-Aspartic Acid (DAA).

It is supposed to boost testosterone. I will be taking 3 gram (roughly 1 tsp) in the morning. Some have noted pro-estrogen effects when taking this (an unfortunate side effect of raising testosterone), therefore, after discussion with some ABC experts, I will be taking the DAA along side Conjugated linoleic acid (CLA). CLA is an aromatase inhibitor and has the additional benefit of improving vasodilation, antioxidant capacity, and body composition improvements. Dosing for CLA is 1.5g at breakfast, lunch and dinner for 4.5g total.

I have enough to last me almost 3 months. Let's see what happens!

[Commander]

Friday - Flat Bench

PM - Tirework

Saturday - Lats/Bicep - Fast begins

Just one workout planned today, after breakfast and a workout shake, I will fast until Sunday at dinner time. I will take Sunday off except for possibly some DE work.

Previously, I was fasting on Thursday but I thought fasting over the weekend would be more conducive to my schedule, when I fast, I usually don't workout (except for DE work), thus giving me more time to hang out with family on the weekend. My Saturday workout is finished before my kids are done watching Saturday morning cartoons. Added bonus, after my fast, I get to feast, that means I start my feast on Sunday at dinner, which works out great for family get togethers/parties.

I will also be fasting on Wednesday this week so I can feast on Thursday!

Chin-up
BW (plus 7.5) BW+60x5
BW+12.5x10

Bent Row
137.5 (plus 5) 177.5x5
125x14, 13, 12
107.5x8, 2 sets of Q reps

Ab Wheel Rollouts
BWx10, 3 sets

Stiff Arm Lat Pulldown - 30 seconds rest
50x8, 3 sets
40x8, 4 sets

[Commander]

Sunday - Light Day - fasting until dinner (began Saturday after breakfast)

Cambered Bar Deadlift
233x3, 7 sets

Monday - Inc Press & Deadlift Day - Feast Day

AM - Inc Press

Close Grip
107.5 (plus 5) 187.5x3
150x5, 5 sets

Supposed to transition to regular grip Incline but it hurt my left shoulder, I am getting tired of this sore shoulder crap.

Flat Bench with chains
150x5, 5 sets

Light Tricep Extensions and Pec Deck to finish off with a nice pump

Lunch - Deadlift

Cambered Bar Deadlift - no belt
228 (plus 20) 408x5
325x5, 5 sets - 1 minute rest between sets

Light tricep extensions in between sets of deadlift

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Bodyweight average down 0.3 lbs this week (I'm the world's most patient bulker ), time to bump up my macros.

I have this short term goal of hitting 180 while still looking shredded like I did at 170. After that, we'll see, one step at a time.

[Commander]

Up to 176 post feast day

Tuesday - Lats/Biceps

AM

T-Bar Row
147.5 (plus 5) 187.5x5
150x12

Lunch

Pull-up
BW+7.5 (plus 5) BW+47.5x5
BWx9, 8, 7

Lat Pulldown superset with Ab Wheel Rollouts BWx10
75x8, 3 sets of double contraction reps

Light Bicep Curl and Stiff Arm Lat Pulldown superset to finish off with a nice pump

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I've been training arms light lately and it feels great. I think they are responding well to it.

I figured since I stick to the basics for upper body (i.e. lots of heavy pressing and rowing) they are already getting heavy stimulation, thus why not finish them off with some light weight pump work. It has two side benefits: 1) it is much easier mentally when you are tired from the rest of your workout to train arms lightly 2) it really feels great to have your arms inflated like a baloon!

[Commander]

Tuesday - Lats/Biceps

PM - Tirework

Wednesday - OH Press

AM - Strength

OH Press superset with Upright Cable Row 32.5x6
67.5, 77.5, 87.5, 97.5, 107.5 (plus 5) 137.5x3

Push Press
137.5 (plus 5) 167.5x3

Rack Press superset with Upright Cable Row 32.5x6
77.5, 87.5, 97.5, 107.5, 117.5 (plus 5) 142.5x3

OH Press
110x11

Rack Press
105x10

Lunch - Volume

OH Press
110x5, 5 sets

Push Press
135x5, 5 sets

Rack Press
105x10, 11

Entire Workout superset with Upright Cable Row 32.5x6 and Ab Bench 52.5x8

Finished off with 7 sets of Upright Cable Rows supersetted with Tricep Pushdowns - no rest. Then some Tricep fascia stretching (haven't done that in awhile, keep forgetting, too rushed for time)

Delts and triceps were engorged with blood, felt awesome!

[Commander]

Wednesday - OH Press

PM - Tirework

Thursday - I am thankful for Squats

No AM, Lunch or PM today, just one workout so I have time with my family

Front Squat
127.5 (plus 10) 187.5x3

Back Squat
187.5 (plus 10) 247.5x3

Rack Squat
247.5 (plus 20) 327.5x5

SLDL
175, 195, 215x5
235x5, 3 sets

superset with

Leg Curl
65x6, 6 sets

Leg Extensions
105x8, 3 sets

superset with

Sissy Squat
BW+5 x 8, 3 sets

Chinups
50 reps with bodyweight (took several sets to do it)

[bigbear6708]

I think you should rename sissy squats in your routine...nothing you do is sissy!!! looking good man, and I am still impressed that your BW is still dropping! On a side note, last 5 weeks I was forced to workout twice a day...I think i like it hahaha

[Commander]

Originally Posted by bigbear6708

I think you should rename sissy squats in your routine...nothing you do is sissy!!!

Well, somethings I do are pretty sissy, you should see some of the weights I use when I am going for a pump!

Originally Posted by bigbear6708

looking good man, and I am still impressed that your BW is still dropping!

Bodyweight won't be dropping this week, it responded to the increase in macros and of course, Thanksgiving!

Oh man, it was good, I enjoyed pumpkin pie, apple pie, cheesecake and 2 cookies! I really indulged!

Originally Posted by bigbear6708

On a side note, last 5 weeks I was forced to workout twice a day...I think i like it hahaha

It's awesome, I am totally addicted....now you have to try 3-a-days!

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Friday - Flat Bench

AM- Strength

Flat Bench superset with Wide Cable Rows 70x8
165 (plus 5) 225x3
230 (plus 5) 245x1
225x3
180x10

Lunch - Volume

Flat Bench superset with Wide Cable Rows 70x8
177.5x5, 6 sets
202.5x3, 5 sets
202.5x8

Miscellaneous pump work for chest and triceps, triceps fascia stretching as well.

[Commander]

Hmmmm, might have to retire the tire soon, it was freezing Friday evening so no tire work....and it was snowing this morning, so, no tire work again.

May have to just rely on the good old fashioned barbell until Spring 2011!

The snow was perfect, just a dusting, but my family is decorating for Christmas today and putting up the tree, just one more thing to help get me in the mood!

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Saturday - Formerly Lats/Biceps, changing to Lats/Biceps/More Flat Bench

Flat Bench
165 (plus 10) 225x3
215, 220, 225x3
215x3

Each set supersetted with Wide Cable Rows 70x8

Bent Row
140 (plus 10) 180x5
125x15, 13, 13
107.5x8 double contraction reps, 3 sets

Each set supersetted with Tricep Pushdowns and Band External Rotation

Bicep Curl superset with Stiff Arm Lat Pulldown for the pump