Commanding My Body

[Commander]

Tuesday

256 Days to build better abs, arms, legs

AM

Occluded Walk....in the rain.

I woke up and got ready to go, it was not raining, then as soon as I step out the door, it begins to rain, normally I don't walk my dog in the rain, but I was bundled up because it was cold and had my legs wrapped for occlusion, so I wasn't about to skip out, grabbed the umbrella and went to it.

I asked myself:

How many guys that I will compete against next April are doing occlusion in the rain?

Lunch

Squat
260x5, 6 sets
225x8
202.5x12

Sissy Squat
BWx10, 3 sets

Superset with

Suspended Bridge Leg Curl
BWx12, 3 sets

Leg Extension
100x15

Ab Bench
50x15, 2 sets

[Gregsimo]

Originally Posted by Commander

Tuesday

256 Days to build better abs, arms, legs

AM

Occluded Walk....in the rain.

I woke up and got ready to go, it was not raining, then as soon as I step out the door, it begins to rain, normally I don't walk my dog in the rain, but I was bundled up because it was cold and had my legs wrapped for occlusion, so I wasn't about to skip out, grabbed the umbrella and went to it.

I asked myself:

How many guys that I will compete against next April are doing occlusion in the rain?

Lunch

That is the stuff of legends! I wish i was as motivated as that.

[Commander]

Originally Posted by Gregsimo

That is the stuff of legends!

Thanks, just trying to bring the best package to the stage next April.

Originally Posted by Gregsimo

I wish i was as motivated as that.

You are, I have seen your journal. You have battled through illness several times recently and had to restart strength-wise. That is enough to make many people give up.

-------

Wednesday

255 days to get big without getting sloppy

AM

Chinup
BW+40 x 5, 6 sets
BW+6 x 8, 10

Ab Bench
50x15, 10

Superset with Crunches

T-Bar
177.5 x 5, 6 sets
151x8, 10

DB CG Neutral Press
80x5, 7 sets
68x8, 3 sets

Close Grip Pushups
1 set to near failure

Band Stiff Arm Pulldown, Rows

Lunch

No workout, neice and in-laws are in town from Boston. Will enjoy visiting with them.

[Commander]

Deadlifted 413, 1 rep, 2 rep, fine, 3rd rep, pop in the lower back, lots of pain. Tried 306, no go, couldn't even pick up 206 afterwards.

To say I was mad is an understatement. Deadlift is my lift, I love it. I walked around my gym fuming. I literally shouted into the air, nothing intelligible, just shouted at the top of my lungs.

I didn't know what to do, I was psyched up to deadlift, but literally there was no way that was happening, or squatting for that matter. Then I realized, in one year, I will be stepping on stage, I don't have time to let this stop me.

So I took that lemon, squeezed the life out of if with my calloused hands, I looked at the mangled lemon in my hands, tossed that into the garbage, then I took the lemon juice laying on the floor of my chipped-wall, paint-pealing, old school gym, mixed it with the blood of my perseverance and made lemonade.

Thursday

254 Days to train smart and train hard - I will build my legs regardless of my lower back

Squat step up - no torque on the spine with these, could do pain free
120, 140, 170x10
190x5
200x5, 6 sets
170x10

Leg Extension
130x13, 13
130x13, drop set, 100x7
100x15

Suspended Bridge Leg Curl
BWx10, 4 sets

Sissy Squats
BWx10, 2 sets

Tire Drags
1 set with 50 lb
5 sets with 75 lb

---

BTW - thanks antisteroids for the the lemonade metaphor

[superbilt]

Best to take it easy when you get the pop in the lower back it sucks. Twice I hurt myself like that and I could barely walk for 3 days it was awful.

[HardCory]

Take it easy, I've injured my back the same way, the pain sucks but all you can do is rest and think positive.

[bigbear6708]

Sucks about the injury. You are smart...u will get through this!

[Commander]

Originally Posted by superbilt

Best to take it easy when you get the pop in the lower back it sucks. Twice I hurt myself like that and I could barely walk for 3 days it was awful.

It is crazy how important the lower back is, you use it ALL the time....I wonder if this is what it is like to be old, lol, no matter what you do, it hurts.

Originally Posted by HardCory

Take it easy, I've injured my back the same way, the pain sucks but all you can do is rest and think positive.

Thanks! I'm going to try to take it easy on the lower back, but still train hard. Tomorrow T-Bar will be substituted with chest-supported rows to take off the pressure of the lower back.

Originally Posted by bigbear6708

Sucks about the injury. You are smart...u will get through this!

Thanks! I'm gonna try, I use 5 main exercises:
Squat, Deadlift, T-Bar, Chest Press and Chin

3 of those are OUT for now. Looks like Chest-Supported Rows and Squat Step Ups are in, maybe some lunges as well.

-----

ABC is awesome, thanks for the support guys. I won't let you down, I must continue to build this physique.

[Commander]

Friday

253 Days to bring it

Since I couldn't deadlift yesterday, I was surprisingly fresh for this workout, especially my lats, chins were super easy.

Chinup
BW+52.5 x 3, 8 sets
BW+17.5 x 6, 4 sets

DB CG Neutral Press
83x3, 9 sets
71x6, 5 sets

T-Bar - attempted light T-Bar, probably dumb of me, but it was light enough that I could easily maintain an arch, as long as my back is solidly arched and my abs braced, I can avoid pain

100x10, 2 sets

Chest Supported Cable Rows
40, 50x10
90x10, 4 sets

Suspended Rows
BWx8, 4 sets

AB Wheel Rollouts
BWx10, 4 sets

Tire Drags - forward and backward
75 lb, 3 sets
100 lb, 2 sets

[HardCory]

The pain better or worse today?