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  #1321  
Old 01-13-2011, 05:34 PM
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Quote:
Originally Posted by bigbear6708 View Post
get it done my man...I will have no problem keeping you accountable!
Thanks, I truly appreciate it.

Quote:
Originally Posted by bigbear6708 View Post
im gonna get some of that "bonus cardio" today shoveling snow! lol
It just keeps coming!

------

352 days to pile on mass

Ordered my leg wraps yesterday, occlusion will be starting soon.

Thursday

AM

Identical to Tuesday - Jumps & Core Work

Instead of walking my dog, I let them prance around the neighborhood while I shoveled snow (at 6am, there is no real danger of letting him roam around)

Lunch

Deadlift
391x3, 4 sets
411x3
391x3
351x6, 3 sets

Leg Extension
120x10, 10, 9, 8

Suspended Leg Curls
BWx8

Was supposed to work up to 411 first, but I wasn't feeling it, but after a few sets with 391, I felt good so I went for it. The suspended leg curls weren't called for today, but they are awesome so I threw in a set for good measure.
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 01-13-2011 at 05:37 PM.
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  #1322  
Old 01-14-2011, 02:50 AM
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HardCory HardCory is offline
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That's some good deadlifting.
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  #1323  
Old 01-14-2011, 04:49 AM
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misterjaydubyoo misterjaydubyoo is offline
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Love the goals and the very well thought out and planned attack. I have no doubt you'll kill it at your show. Looking forward to seeing you grow!
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  #1324  
Old 01-14-2011, 05:19 PM
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Quote:
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That's some good deadlifting.
It's not a PR, but it is up there in terms of maintaining intensity while doing multiple sets.

I'm happy with it.....for now. As I gain weight, I better gain strength or I'm just getting fat, lol!

Quote:
Originally Posted by misterjaydubyoo View Post
Love the goals and the very well thought out and planned attack. I have no doubt you'll kill it at your show. Looking forward to seeing you grow!
Thanks, I didn't bother to post my actual split as it is bound to change as I find reason to tweak it. But I figured posting the overall themes and philosophy was helpful.

Quote:
Originally Posted by misterjaydubyoo View Post
I have no doubt you'll kill it at your show.
Thanks for the vote of confidence!

Quote:
Originally Posted by misterjaydubyoo View Post
Looking forward to seeing you grow!
I am looking forward to is as well, I don't plan on being as secretive as I was with my cut (i.e. not wanting to post pictures until it was complete. I might throw up progress pics from time to time.

-------

351 days to pile on the mass.

Friday

AM

Flat DB CG Neutral Press
82x3
70x5, 5 sets
60x8, 3 sets
53x12, 3 sets

Decline Low Cable Pullover
40x10, 2 sets

superset with Suspended Pushups

Lunch

T-Bar
185x3
157x6, 5 sets
133x4, 8 sets
120x2, 12 sets

Decline Low Cable Pullover
40x10, 3 sets

superset with Suspended Rows (feet on ground, too tired to put feet on bench)

-----

Sometimes I get lost in the pace of the workout, but something I will be trying to do based on President Wilson's Acute Training Variables article, is flex between sets.

As he notes:
Quote:
Isometric contraction by flexing between sets may enhance hormone levels.
Tried the flexing today, it felt good, cotributed to the pump AND helped me feel my working sets more.
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 01-14-2011 at 05:21 PM.
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  #1325  
Old 01-15-2011, 03:50 PM
bigbear6708 bigbear6708 is offline
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how is the injury coming along? also, good choice on the leg wraps. i bought some about a year ago, i use them all the time...if anything, I occlude when i walk the dog!
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  #1326  
Old 01-16-2011, 05:04 AM
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Quote:
Originally Posted by bigbear6708 View Post
how is the injury coming along? also, good choice on the leg wraps. i bought some about a year ago, i use them all the time...if anything, I occlude when i walk the dog!
Are you serious? I thought I would be the first one crazy enough to try that. I was just asking Andro if it would be OK to keep them on for a 20-25 minute walk. That's cool.

The injury is managable. I'm sticking with my close grip nuetral DB press as my main exercise, but I can feel it getting better. It actually hurt when I tried front squats (see today's journal) but felt OK on light back squats. Pushups are starting to feel OK, not ready to test out barbell bench press yet.

---

Saturday

Arms

Barbell Curl 50x10, 4 sets
Inc DB Curl 12.5x10, 4 sets
Cable Curl 30x10, 9, 7, 7

CG DB Neutral Press 62x10, 10, 10, 7
Suspended OH Ext BWx10, 10, 10, 8
Straight Bar Pushdown 30x10, 4 sets

So I got the basics of this arm hypertrophy workout from the creator's of X-reps at Ironman. Basically take a weight you could lift about 15 times, do it for 10 reps, rest 30 seconds and repeat, 4 sets total. You aren't supposed to get all sets of 10, but that's the goal and if you reach it, you increase weight. I obviously picked too light on several exercises since I hit 40 reps on a few exercises. Oh well, I'll bump the weight up next time. I am already getting DOMS from this.

My arms get heavy stimulation during my chest and back workouts, so I figure a good moderate rep range day would be great for them.

Tried Tabata Front Squats, hurt the crap out my injury, not sure why, just did some light back squats instead.
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #1327  
Old 01-18-2011, 02:31 PM
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Saturday's arm workout left my arms riddled with DOMS. Haven't trained that way in awhile. It can be crazy how you can crush yourself with lighter weights.

------

Knee Wraps didn't come, delivery date pushed back to January 24th to 27th. That stinks. Occlusion will have to wait a few more days.

I did get Pro Monster Mini Bands from Elite FTS. I am excited to put them to use. Lots of exercises you can do with bands.

------

Monday

AM

Was supposed to be chin-ups, but there was no way that was happening because my biceps were still crushed. Obviously, T-Bar still uses the biceps, but they are not supinated and not working as hard.

T-Bar
190x3
161, 6x5
137, 4x8
123, 2x12

Decline Low Cable Pullover
40, 5x10

Flexed lats and biceps hard between sets.

Lunch

Was supposed to be incline, but didn't feel good on the shoulder, so I stuck with flat

DB CG Flat Neutral Press
82x3
70, 6x5
60, 4x8
53, 2x12

Decline Low Cable Pullover
40, 3x10

Superset with suspended pushups

Flexed chest and triceps hard between sets
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #1328  
Old 01-18-2011, 05:09 PM
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347 days to pile on mass

Tuesday

AM

Normally jumps and core work, but today I tested out squatting, I was able to squat with only minor discomfort in my injury.

Lunch

Squat
120, 140, 160, 180, 200, 220, 240x5
260x3
220x5, 4 sets

Light arm work supersetted with squats

Suspended Leg Curls
BWx8, 3 sets

-----

Diet Update:
Bodyweight average last week: 172.2
Bodyweight average last week: 174.1 - gain of 1.9 lbs

1.9 is high, my goal is 0.75 lb per week, 1.0 max, but considering I am getting back to higher carbs after being down over the Holidays and also considering I was at a solid 176-177 before Christmas, I expect some of that is water weight. Macros will remain unchanged for now.
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 01-18-2011 at 05:12 PM.
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  #1329  
Old 01-19-2011, 05:58 AM
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antisteroids antisteroids is offline
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your doing a show? thats really cool I going to try my hand at one this year myself..with your dedication NO DOUBT YOU WILL CRUSH IT!
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  #1330  
Old 01-19-2011, 05:32 PM
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Quote:
Originally Posted by antisteroids View Post
your doing a show? thats really cool I going to try my hand at one this year myself..with your dedication NO DOUBT YOU WILL CRUSH IT!
Yes, the plan is April 2012. 346 days to gain mass.

Thanks for the vote of confidence!

------

Yesterday

It was a spring-like day yesterday, so I got out the tire to see what I could do (last time it hurt like heck).

I was able to do rows and presses pain free. During legs, I hold the ropes in basically an isomestric chest press (imagine your hands in the bottom ROM for a close grip press). My first couple tries at sprinting with the tire, it hurt my injury a little, however, I really tried to keep tight and was able to sprint with no pain in my left bicep area.

Hamstrings are feeling it from the sprints today!

Today - Wednesday

AM

Chin-up
BWx8, 4 sets

Pulldown
100x12, 2 sets

T-Bar
137x8, 4 sets
123x12, 2 sets

Decline Low Cable Pullover
40x10, 5 sets

Lunch

DB CG Neutral Flat Press
84.5x1
72x5, 6 sets, 7 reps on 6th set
62x8, 4 sets
53x12, 3 sets, 13 reps on final set

Decline Low Cable Pullover
40x10, 3 sets

Superset with Suspended Pushups
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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