Commanding My Body

[Commander]

Monday - Day 1 of Deload Week

264 days to get some MAGIC in me!

AM

Chinups
BW + 8.5 x 10, 10, 8, 8, 6, 6

T-Bar
160x10, 5 sets

Lots of Tire Work

Lunch

DB CG Neutral Press
73x10, 4 sets

Lots of Tire Work

Eliminated assistance work since it is deload week, added in lots of tire work which isn't as hard on the body, but satisfies my desire to move heavy stuff, lol.

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Diet Update

Weighed in heavy all week for some reason, I felt like a girl retaining water. Weekend fasting left me weighing 182 and 181 on Sunday and Monday morning respectively, but I still averaged 184.1 this week!

Last week average: 182.4
Average this week: 184.1

Gaining 1.7 pounds is way to fast, not sure what my body is doing, one week losing 0.2 lbs and this week gaining 1.7. I will keep macros the same and reassess next week. No need to get frantic yet.

[Commander]

Tuesday - Day 2 of Deload Week....I completely DID NOT deload today

263 days to become a monster

AM

Blah, raining, no dog walk

Lunch

Squat
260x5
265x5
270x5
275x5
280x5
285x5
225x8
205x12

Last week was 255 for 8 sets of 5. So yeah, I didn't deload, I increased intensity and kept volume the same as it would be for the start of my block (6 sets of 5). I can still take it easy on deadlift day to deload legs slightly...we'll see what my mood is like Thursday.

My squat still sucks, but when I start my next block with 260, I will be attacking it with increased confidence since I was able to handle 285 today. 285 was definitely getting close to my limit right now.

Leg Extension
130x10, 3 sets

Suspended Bridge Leg Curl
BWx15, 2 sets

Sissy Squat
BWx10

[antisteroids]

Originally Posted by Commander

Tuesday - Day 2 of Deload Week....I completely DID NOT deload today

263 days to become a monster

AM

Blah, raining, no dog walk

Lunch

Squat
260x5
265x5
270x5
275x5
280x5
285x5
225x8
205x12

Last week was 255 for 8 sets of 5. So yeah, I didn't deload, I increased intensity and kept volume the same as it would be for the start of my block (6 sets of 5). I can still take it easy on deadlift day to deload legs slightly...we'll see what my mood is like Thursday.

My squat still sucks, but when I start my next block with 260, I will be attacking it with increased confidence since I was able to handle 285 today. 285 was definitely getting close to my limit right now.

Leg Extension
130x10, 3 sets

Suspended Bridge Leg Curl
BWx15, 2 sets

Sissy Squat
BWx10

Now I feel like I should have logged my deload last week

[Commander]

Originally Posted by antisteroids

Now I feel like I should have logged my deload last week

I'm a nerd, I like to document things.

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262 days to become a nerd with muscles

Wednesday - Deload Week, day 3

AM

Chinup
BW+40, 42.5, 45, 47.5, 50, 52.5 x 5
BW+25 x 8

T-Bar
177.5, 180, 182.5, 185, 187.5, 190x5
160x8

Tire Work

superset with Ab Wheel and Swiss Ball Crunches

Lunch

DB CG Neutral Press
78, 80, 82, 84.5, 87, 89.5, 92x5

Tire Work

superset with Ab Wheel and Crunches

-----

Moved some good weight today, increased intensity during the deload.

So I would estimate normal training volume was reduced by about 40% (although that was replaced with tire work, but that isn't as demanding), because I usually do a full session in the morning and at lunch, but I cut both short and dragged my tire. It was sprinkling, I normally don't drag in those conditions, but I added some weight to compensate for the reduced friction, and bundled up so I don't catch cold. Fun, fun.

[Commander]

Thursday

261 Days to become JACKED

AM

Occluded Walk, Miscellaneous bodyweight squats

Lunch

Deadlift
476x1
436x3 - tie PR
416x5 - PR
376x6

Lunge
100x10 each leg, 2 sets

Sissy Squat
BWx10, 2 sets

Suspended Bridge Leg Curl
BWx15

-----

"I thought this idiot was deloading?"

Well, yes, I am, even though I upped the intensity today, I did about 40% less reps at 400+ pounds and 50% less at below 400 pounds today.

Pretty pleased with the 416x5 PR, I was hoping to hit more than 476 for a single (PR is 491), but all in all, not bad considering I was not peaking and I had an intense squat session on Tuesday from which I was still rather sore.

-----

Haven't done lunges in over a year (with weight added that is), I have a feeling my legs are going to be sore tomorrow.

[Gregsimo]

Nice work on the Deadlift PR

[Commander]

Originally Posted by Gregsimo

Nice work on the Deadlift PR

Thanks, I enjoyed it! Deadlift is my favorite lift.

-----

Friday - Day 5 of Deload Week

I don't want to get Jacked anymore, who is Jack anyways?

260 Days to get Timmed

AM

Chinup
BW+50, 52.5, 55, 57.5, 60, 62.5, 65x3
BW+35x7

T-Bar
190, 192.5, 195, 197.5, 200, 202.5, 205x3
175x8

Tire Work

Ab Bench ss w/ Swiss Ball Crunch

Lunch

DB Bench
72, 77, 82, 87, 92, 97, 99.5, 102x3
82x9

Tire Work

[Commander]

Ahhh, took a rare 2 days off, didn't even do any abs or occluded calves. It was a conscious choice as a way to finish off the deload week.

No excuses now, my body actually feels rested, like I dissipated some cumulative fatigue (which was the whole idea).

257 days to become October 17, 2010 - Version 2.0

Monday

AM

Chinup
BW+10 x 10, 10, 8, 8, 6, 6

1 Arm Pullover
24.5x10, 3 sets

1 Arm Stiff Arm Pulldown
23.5x10, 3 sets

T-Bar
162.5x10, 5 sets

DB Row
55x10, 4 sets

Pulldown
100x15, 10

Ab Wheel Rollout ss w/ Crunches
BWx10, 2 sets ss w/ BWx15, 2 sets

Band Stiff Arm Pulldown, Rows

Lunch

DB CG Neutral Press
74.5x10, 4 sets

Diamond Pushups
BWx15, 15, 14, 11

Suspended Pushups
BWx10, 4 sets

Lateral Raise
12x10, 4 sets

Pulldown
100x20, 15, 15

1 Arm Suspended Extension
BWx10, 2 sets

Band Stiff Arm Pulldown, Rows

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Colored eggs over the weekend, here is a glimpse into my life (and my mouth):



http://www.flickr.com/photos/command...in/photostream

....beard's coming back

[bigbear6708]

Nice deadlift man!! The best part about easter eggs...eating them after easter!!!!

[Commander]

Originally Posted by bigbear6708

Nice deadlift man!! The best part about easter eggs...eating them after easter!!!!

Dude, I'm trying to keep up with you, repping sets with 425!

And yes, I love eggs, can't beat Easter, plus, the whole Salvation thing.

-----

Forgot to mention, I attended the NANBF Natural Pittsburgh this weekend.

It was a truly fun evening. It was the first bodybuilding show I ever attended. I can see how this sport may become addicting. The final posedown for overall winner was really exciting.

I was proud of myself because I had the "eye." I was never worse than one place off when I tried to predict the top couple spots in each division. So I know what they are looking for.

I was also pleased to see that they rewarded leanness (as I expected), there were a couple guys who brought a pretty massive physique to the stage and would have destroyed the competition if they dieted for 4-6 more weeks, but just didn't have the leanness to take the top spots.

Here are the lessons I am taking away:
I must get very lean - most guys didn't have any definition in the hamstrings or glutes, and not too much in the serratus

I must get my abs thicker - my abs are currently thin (although getting better), which makes them disappear even when I am lean unless the lighting is perfect, I have to get them thicker to make the grooves/definition appear greater

I must practice the poses and my routine until I am VERY comfortable - it was much more fun to watch the guys who clearly practiced and could smile while posing. Most guys looked nervous and/or like they were taking a dump, because they were trying too hard.

I must bring a good back - everyone has about the same pecs and abs, but when a guy turns around and has a nice back, it makes such a difference. Luckily, back is one of my strong points. No one there had the striations that I had on my lats when I dieted down in October of 2010. That makes me happy!

My arms need work - 'nuff said.

My legs need to be bigger - my legs as they were in October, would do OK in the contest, thus if I can bring them in a bit bigger and leaner, I will do well.

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The overall winner was 47...and he was going up against a 55 year old and another Master's competitor! The young guys were NOT representing, they didn't have the conditioning of the older guys. That said, there were actually some really impressive teeanagers who weren't in the open class who might have given the 47 year old a run for his money.

Hopefully the promoter will put up some pictures so I can post them.

I think I can do well in my class, Novice Men's Tall. After that, I will have to bring a VERY good physique to be in competition for the overall.

I must use the next 365 days to the fullest, 257 to gain and the rest to SHRED.

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Diet Update:

I feel skinny fat right now - the worst feeling ever. I am feeling soft, but weighing light. I don't mind feeling soft and weighing heavy, you can usually right that off as water retention, but no excuse for weighing light and feeling soft.

Macros are getting bumped up!

I dropped to 182.4 this week, which means I have been essentially stagnant for 3 weeks (and in fact lost weight this past week). THAT IS NOT ACCEPTABLE, I CANNOT WASTE 3 WEEKS AGAIN, I only have 52 left!

I will gain weight this week and I will push it hard in the gym so I know that I am putting on quality weight.