Commanding My Body

[bigbear6708]

I heard about that article on Rush yesterday. joe crummy also linked to some good info on his facebook site today.

[WorkoutMchne]

I know it's not your main goal at the moment, but just out of curiosity how does the squat strength feel?

[Commander]

Originally Posted by superbilt

I am loving the motivation and the countdown. Tiger blood lol.

Thanks, motivation is high right now. I am pretty internally motivated, but ABC definitely helps keep the motivation high as well.

Sheen was too easy a target.

Originally Posted by bigbear6708

I heard about that article on Rush yesterday. joe crummy also linked to some good info on his facebook site today.

Yeah, that's where I found it. Very interesting, I love learning new things.

Originally Posted by WorkoutMchne

I know it's not your main goal at the moment, but just out of curiosity how does the squat strength feel?

Hmmm, maximal strength is not there. Rep strength is decent. For example (and I know this is partially due to my level of activation), when I hit a single prior to doing my sets of 5, it usually feels pretty darn heavy (now there is an additional factor, I hit the single beltless which contributes to it feeling heavy). Last week, I did 280x1 beltless and then 245x5 for 8 sets. Based on how 280 felt, I should not have been able to do 245 for 8 sets of 5, so that is why I feel my maximal strength is just not there right now. But I am not too worried about it, because I have been progressing well on the sets of 5 and my form feels really solid right now.

[Commander]

291 days to "You know, I win here...I win there"

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Wednesday

AM

Chinup
BW+35x5, 8 sets
BW+3 x 8

T-Bar
170x5, 8 sets
145x8

DB CG Bench Press
75x5, 9 sets
64x8, 2 sets

Band Stiff Arm Pulldowns, Rows

Lunch

Chinup
BW+3 x 8, 5 sets

Pulldown
110x12

T-Bar
145x8, 5 sets
130x12

DB CG Bench Press
64x8, 6 sets
58x12, 2 sets

Pulldown
100x20

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In other news....

My wife's shirt, titled, "One of those days" is all over the web...can you tell I am proud of her?

http://laughingsquid.com/

"a lovely squid themed Shirt.Woot t-shirt design by Charity Ryan"

http://www.indiesquidkid.com/2011/03...om-shirt-woot/

"Today’s Shirt.Woot shows us that even cephalopods have off days. I sure hope this guy doesn’t have a meeting today, because I hear Corporate is looking for any excuse to lay people off"

http://regator.com/p/248037469/one_of_those_days/

http://www.thewallstreetgeek.com/201...of-those-days/

http://teecraze.com/?p=14244

http://www.ihutch.info/one-of-those-days.html

It can be purchased here:
http://shirt.woot.com/friends.aspx?k=18279

[Commander]

Thursday

290 days until I'm on a drug called "Charlie Sheen"

AM

Dog Walk - didn't occlude today because I actually pushed it too far on Tuesday and got some uncortable tingling and pain.....hours after occluding.

Lunch

Deadlift felt great today, I was really apprehensive about this workout. DOMS was intense from Tuesday's occlusion and squats. But it went really well so I added some weight on the 7th and 8th sets.

Deadlift
401x3, 6 sets
406x3
411x3
361x6, 2 sets

Shrug - hold at top
221x20, 2 sets

Leg Extension
125x10, 15

superset with

Suspended Bridge Leg Curl - hold at top of ROM, squeezed hamstrings, glutes
BWx13, 3 sets

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In other news...

Gilbert Gottfried fired as AFLAC duck

1984 Anyone? Big Brother is Watching

Education Officials in Wisconsin Praise Governor Walker's plan

[Commander]

Friday

288 days to get it done

AM

DB CG Press
80x3, 9 sets
68x6, 2 sets

Chinup
BW+46x3, 8 sets
BW+12x6, 1 sets

T-Bar
180x3, 8 sets
153x6, 1 sets

Pulldown
105x10, 10

Superset with

Suspended Pushup
BWx15, 2 sets

Lunch

DB CG Press
68x6, 7 sets
62x10, 3 sets

Chinup
BW+12x6, 5 sets
BWx10

T-Bar
153x6, 5 sets
138x10

Pulldown
105x10, 10

Superset with

Suspended Pushup
BWx15, 2 sets

Band flys, stiff arm lat pulldown, rows, tricep extension

----

I really feel like my focus on holding the peak contraction on T-Bar rows and Chin ups has assisted my squat and deadlift because my back is getting strong at maintaining that contraction/staying tight.

[WorkoutMchne]

Yo, great video that you "liked" today on youtube, I watched it as well. Currently, I'm reading a book entitled: "The Creature from Jekyll Island: A Second Look at The Federal Reserve." It chronicles the how and why the FED was created, and what exactly it's doing. It really exposes the evil nature of the FED. When reading, even the first few pages, you get to see how it is there to protect the wealth of a very few elite individuals, what it really does, and how little people actually know. I still have most of it to read, but if you get a chance to pick it up, I think you'll enjoy it. Spread the word: END THE FED

[Commander]

Originally Posted by WorkoutMchne

Yo, great video that you "liked" today on youtube, I watched it as well. Currently, I'm reading a book entitled: "The Creature from Jekyll Island: A Second Look at The Federal Reserve." It chronicles the how and why the FED was created, and what exactly it's doing. It really exposes the evil nature of the FED. When reading, even the first few pages, you get to see how it is there to protect the wealth of a very few elite individuals, what it really does, and how little people actually know. I still have most of it to read, but if you get a chance to pick it up, I think you'll enjoy it. Spread the word: END THE FED

Here's the video for anyone else interested:
Time to End the Fed? The Origin of Central Banking and Possible Alternatives

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I worked a midnight shift Friday, and while I normally try not to let that get in the way of my workouts, the only thing I do on the weekends typically is arms. So I opted to rest rather than do the arm workout. Well...rest isn't the right word, I did some spring cleaning and played with my kids, lol.

285 days to get JACKED

Monday

Minimal rest on all exercises, and attempt to maintain peak contraction on back exercises

AM

Chinup
BW+5x10, 10
BW+6x10, 10

Pullover
63x10, 4 sets - increase weight

1 - Arm Stiff Arm Lat Pulldown
21x10, 4 sets - increase weight

T-Bar
152.5x10, 4 sets - increase weight

DB Row (previous close grip cable row)
53x10, 4 sets - increase weight

Close Grip Row
100x10, 4 sets

Pulldown
100x10, 2 sets

Band Stiff Arm Lat Pulldowns and Rows

Lunch

DB CG Neutral Press
71x10, 4 sets - increase weight

Suspended Pushups
BWx13, 13, 12, 12

Band Flys - 2 different positions (3 sets each)

6 sets of 13 - increase to 14 reps

DB Lateral Raise
15.5x10, 4 sets

Barbell Curls
67.5x10, 2 sets

Pulldown
100x20, 15

Tricep OH Extension with suspension trainer and with Band

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Diet Update

Bodyweight average up 1.1 pounds to 181.6

Macros to remain the same.

[Commander]

Cars in the shop, had to bum a ride to work, so I had to shift my lunch workout to the morning.

I wasn't too excited about squatting in the early morning because, well, it's just daunting thinking about getting out of bed and putting a large weight on your back, lol!

But, no excuses, I got up at 5:30, walked the dog to get my legs loose and wake up a bit, and I had an excellent workout. Each rep felt great.

284 Days to become massive

Tuesday

AM

Squat
252.5x5, 8 sets
215x8
195x12

Leg Extensions
125x12, 3 sets

Suspended Bridge Leg Curl
BWx10, 2 sets

Lunch

Since I am stuck at work, I at least brought my leg wraps, so I can have an occluded walk.

It has really been feeling like Spring lately, so I am looking forward to it.

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In other news....

Regardless of how you feel about our intervention in Libya, there is a Constitution which stipulates how these things are supposed to play out. Barack was in support of that formula back in 2007. Here's a quote:

“The President does not have power under the Constitution to unilaterally authorize a military attack in a situation that does not involve stopping an actual or imminent threat to the nation,” Obama responded in a 2007 Interview.

Hmmm, how things change.

Article here.

[Commander]

Fear the Beard!
http://www.flickr.com/photos/commander2/5551231444/