Commanding My Body

[Commander]

Originally Posted by VeeKay

Be careful buddy.. experimenting too much might affect recovery.. hope you get well soon

Thanks, you are right. I will be careful.

[bigbear6708]

thanks for the pics man!! also, get better with the injury, how is it coming along!?!?

[Commander]

Just made some homemade blast straps thanks to this video:
http://www.youtube.com/watch?v=ES5GN9k7BZw





http://www.flickr.com/photos/commander2/?saved=1

[bigbear6708]

dude...awesome! I need my own gym..bad! I envy your basement more and more each day...lol

[VeeKay]

cool.. even im going to make one.. thanks

[WorkoutMchne]

Awesome, very cool. But who is the dude on the flickr page? He must be a professional at lifting weights.

[Commander]

Originally Posted by bigbear6708

dude...awesome! I need my own gym..bad! I envy your basement more and more each day...lol

Originally Posted by VeeKay

cool.. even im going to make one.. thanks

Originally Posted by WorkoutMchne

Awesome, very cool.

Thanks guys, it was super easy and super cheap compared to a TRX.

Originally Posted by WorkoutMchne

But who is the dude on the flickr page? He must be a professional at lifting weights.

I met him once or twice, he is a real jerk in person.

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Chinup - 60-75 seconds rest
BWx8,8,8,8,7,6,6,6,6,6

Cable Row - 45-60 seconds rest
50x10, 10 sets (need to increase weight)

I have a fragile ego, , so I feel the need to justify that 50 pounds on my plate loaded cable row feels similar to my lats as rowing with 120-130 lbs on the T-Bar.

[Commander]

AM

Tricep DB Ext 10 sets of 10

Screwed around to see if I could do anything for chest, not very successful

Lunch

Deadlift
386x4, 5 sets, first two no belt, last three used belt

Suspended Leg Curls - first exercise using my new blast straps!

BWx8, 4 sets

Suspended Leg Curls are very similar to a glute-ham raise, your hips are in extension and then you do a curl, so you are using your hamstrings from both ends. It was a nice finisher to my deadlifts.

[Commander]

Deadlift
206x10, 10 sets - 1 minute rest

Leg Extension
120x10,9, 8

superset with

Sissy Squat
BWx6, 3 sets

Experimented and I think I found the exercise that will keep my chest/triceps in shape while my injury (whatever it is) heals. DB Neutral Close Grip Press. I tried regular close grip with a barbell, bet it still tweaked my painful area. However, I did 10 sets of 10 (granted with light weight) and no pain, plus I had a decent chest/tricep pump.

[Commander]

I was inspired to write a Life Manifesto recently after reading Jim Wendler's Blood and Chalk Volume 8 at T-Nation. In the article, he mentions writing a Training Manifesto, I thought, that sounds good, but what is more important than training? Life.

Life Manifesto
What should my priorities be? (I say, “should be”, because I fall short of this)
1. God
2. Family
3. Fitness
4. Fun

1. God
I will worship my Creator

How?
Sunday at Church
Listening to Christian Music at times during my work week
During my prayer time (being thankful, praising Him for His creation, His Son, etc)

Judges 5:3
"Hear this, you kings! Listen, you rulers! I will sing to the LORD, I will sing; I will make music to the LORD, the God of Israel."

2 Samuel 6:14b; 2 Samuel 6:21-22a
14 David was dancing before the LORD with all his might,
21 David said to Michal, “It was before the LORD, who chose me rather than your father or anyone from his house when he appointed me ruler over the LORD’s people Israel—I will celebrate before the LORD. 22 I will become even more undignified than this, and I will be humiliated in my own eyes.”

I will read the Bible
How?
Daily
Reflect on what you read, if this means reading less, so be it, more important to reflect and apply then to read vast quantities

Deuteronomy 17:18-20
18 When he takes the throne of his kingdom, he is to write for himself on a scroll a copy of this law, taken from that of the Levitical priests. 19 It is to be with him, and he is to read it all the days of his life so that he may learn to revere the LORD his God and follow carefully all the words of this law and these decrees 20 and not consider himself better than his fellow Israelites and turn from the law to the right or to the left. Then he and his descendants will reign a long time over his kingdom in Israel.

I will pray
How?
Daily
Most likely to be successful by turning off the radio (never turning it on) and praying on my short trips during the day. The benefit to this will be: 1. Keep my prayers short and focused 2. Keep me in touch with God multiple times throughout the day

1 Thessalonians 5:16-18
16 Rejoice always;
17 pray without ceasing;
18 in everything give thanks; for this is God's will for you in Christ Jesus.

2. Family
I will provide for my family

1 Timothy 5:8
But if any man does not provide for his own, and especially for those of his household, he has denied the faith and is worse than an unbeliever.

How?
I will do my job to the fullest to ensure I am doing my part to keep my employment stable and provide for my family. If there are opportunities to advance myself, I will carefully measure them and take them if appropriate.

I will be a Christian Husband

Ephesians 5:25
Husbands, love your wives, just as Christ also loved the church and gave Himself up for her.

How?
I will love my wife with time and service as this is her love language

Colossians 3:19
Husbands, love your wives and do not be embittered against them.

How?

When I catch myself holding things against my wife, I will offer it to God and forgive her (if she has wronged me), and I will ask forgiveness myself for being bitter

Ecclesiastes 9:9
9 Enjoy life with your wife, whom you love

I will be a Christian Father

Colossians 3:21
Fathers, do not embitter your children, or they will become discouraged.

Ephesians 6:4
Fathers, do not exasperate your children; instead, bring them up in the training and instruction of the Lord.

How?
I will need help from my wife to be accountable, and from the children. For this to work, I need to be approachable and not defensive, so my wife and children are able to give me feedback

I will need to focus on the big things rather than getting caught up in the small

I will lead by example, i.e. praying, reading the bible, and acting like a Christian

I will read and talk about the Bible daily with my children

I will spend time with my children

3. Fitness
I will seek to improve my fitness. I will intelligently plan my workouts because my time is valuable

1 Timothy 4:8
8 For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.

However, God and Family are more important

Ask:
Have I prayed today?
Have I helped my wife (i.e. is there laundry, cleaning, etc to do)?
Have I offered to play with the children?

4. Fun
I will enjoy life, but enjoy it wisely.

Ecclesiastes 11:9
9 You who are young, be happy while you are young,
and let your heart give you joy in the days of your youth.
Follow the ways of your heart
and whatever your eyes see,
but know that for all these things
God will bring you into judgment.

Ecclesiastes 5:18
18 This is what I have observed to be good: that it is appropriate for a person to eat, to drink and to find satisfaction in their toilsome labor under the sun during the few days of life God has given them—for this is their lot.

However, God, Family and Fitness are more important

Ask:
Have I prayed today?
Have I helped my wife (i.e. is there laundry, cleaning, etc to do)?
Have I offered to play with the children?
Have I worked out?