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  #1501  
Old 05-03-2011, 04:12 PM
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242 Days to get much bigger thanks to my recent shrinkage

Tuesday

AM

Occluded Walk - it was intense to say the least this morning

Lunch

I was pretty cautious with my warm up, left me more fatigued than I am used to due to some extra reps being performed...but I was just happy that I could squat with no lower back pain!

Squat
220, 230, 240, 250x5
260x5, 4 sets
225x8
205x12

Suspended Bridge Leg Curl
BWx10, 2 sets

Sissy Squat
BWx10
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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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  #1502  
Old 05-04-2011, 04:09 PM
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Wednesday

241 days to get big without getting sloppy

AM - woke up late, had alarm set for wrong time, had to superset T-Bar and DB Press, I kind of liked it, my workout is already a pretty quick pace, but I can see the advantage of squeezing in more volume (if I don't wake up late), by supersetting occasionally

Chinup
BW+40 x 5, 7 sets
BW+6 x 8

T-Bar
177.5 x 5, 7 sets
151x8

superset with

DB CG Neutral Press
80x5, 8 sets
68x8, 2 sets

Band Stiff Arm Pulldown

Lunch

Chinup
BW+6 x 8, 4 sets
BW x 12

T-Bar
151x8, 4 sets
136x12

superset with

DB CG Neutral Press
68x8, 5 sets
61x12, 2 sets

Legs completely tore up from squats yesterday, I can barely walk, it was due to being sick last week and thus doing no leg work for 12 days. So I included some light squats to help dissapate the DOMS

Squats
120x5, 5 sets

superset with

Lat Pulldown
100x15, 10, 10

superset with

Close Grip Pushup
BWx15, 3 sets

Ab Wheel Rollout
BWx10, 2 sets

superset with Crunches
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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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  #1503  
Old 05-05-2011, 04:34 PM
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240 days to get much much bigger

Thursday

AM

Walked my dog, no occlusion....I think I would have died, lol, my legs are still crippled from Tuesday due to the excessive time off before squatting

Lunch

I decided to do suspended bridge leg curls first in my leg workout today.

2 reasons:

1. My hip flexors have been killing me lately. Reading about it, it is likely linked to core weakness/imbalance, inactive glutes and tight hip flexors. And suspended bridge leg curl simultaneous activates the glutes, opens up the hips and engages the core. Chad Waterbury, actually just mentioned it in a recent training lab.

2. John Meadows (and others I believe) has recommended doing leg curls first as a way to get better hamstring development. Since I am prepping for a bodybuilding show (and many people do not have great hamstring development), anything I can do to encourage their growth will greatly benefit me.

Suspended Bridge Leg Curl
BWx10, 2 sets

DB Swing
70x10

Deadlift - kept it lighter than previous weeks, playing it safe
356x3, 2 sets
366x3, 2 sets
376x3, 3 sets
306x6, 2 sets

Wanted a 4th set with 376, but lower back was feeling a slight tweak related to where I injured it 2 weeks ago. Decided 3 more reps weren't worth a possible re-aggravation.

Shrug
241x20, 2 sets

superset with

Suspended Bridge Leg Curl
BWx10, 3 sets

Sissy Squat
BWx10
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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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  #1504  
Old 05-06-2011, 04:23 PM
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239 days to get serious

Didn't have time for 2 workouts due to schedule, condensed it into 1.

Friday

Chinup
BW+55x3, 7 sets
BW+20x6, 4 sets
BWx10

Bench Press - yeah, that's right, I was able to bench press pain free today
200x3, 8 sets
170x6, 5 sets
155x10

T-Bar
187.5x3, 7 sets
160x6, 4 sets
143x10

superset with

DB CG Bench Press
62x10, 5 sets

------

Last night and this morning, I did some more suspended bridge leg curls for reasons mentioned in the previous post; strengthen glutes, hams, core and open up hip flexors.

Suspended Bridge Leg Curl
BWx10, 2 sets
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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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  #1505  
Old 05-07-2011, 07:25 PM
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Saturday

238 days left

Arms Hyper

Chinup
BWx18, 12, 10, 8, 9

superset with

Incline Curl
15.5x11, 4 sets

Close Grip Pushup
BWx34, 24, 17, 15, 17

superset with

Suspended OH Ext
BWx10, 4 sets

Barbell Curl - 3 second negative
65x8, 2 sets

Floor Press - 3 second negative
120x10, 10, 10, 10, 9

Occlusion:

Leg Extension
66x30, 15, 15, 15

Suspended Bridge Leg Curl
BWx20, 10, 10, 10

Even if someone told me occlusion didn't work, I think I might still do it. It builds mental toughness making your body deal with the pain.
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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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  #1506  
Old 05-09-2011, 04:11 PM
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236 days to become bigger than I ever have been before

Monday

AM

Chinup
BW+13.5 x 10, 10, 8, 8, 6, 6

1 Arm Pullover
29x10, 3 sets

and

Band Stiff Arm Lat Pulldown

superset with

Pullups
BWx5, 5 sets

T-Bar
165x10, 5 sets

DB Row
59x10, 4 sets

Pushups

Band Rows

Lunch

Flat Bench Press
170x10, 10, 10, 10, 8

DB CG Neutral Press
59x10, 10, 10

CG Pushups
BWx15, 15, 15

Floor Press
120x10, 10, 10, 10

JM Press
70x8

Pulldown
105x20, 15, 15

------

Diet Update

I was 183.4 lbs, two weeks ago right before I got sick and lost 7 pounds. I bounces back slightly this week and now I am 181.6. A net loss of about 2 pounds from being sick for almost 5 days.

Macros are going up several hundred calories.

I am now eating 4750 calories (if that's not enough to gain, than I don't know what it, lol!). It is the 2nd most I have ever eaten. I was in the 4900's once in 2009 during Smolov. I hope to break 5000 sometime soon, that would be neat.
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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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  #1507  
Old 05-09-2011, 07:30 PM
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Need a good laugh?

Ultimate Dog Tease
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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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  #1508  
Old 05-10-2011, 04:23 PM
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So, I was hungry and ate a little extra last night....pushing me up over 5000 calories...And today I was down half a pound...not many people can eat 5K calories and drop weight!

241 Days to gain 28 pounds

Tuesday

AM

Occluded Walk

Lunch

Suspended Bridge Leg Curl
BWx10. 2 sets

Squat
220, 230, 240, 250x5
260x5, 4 sets
225x8
205x12

I like leg extensions from a bodybuiding perspective, but I wondered if they were contributing to my tight/painful hip flexors. So I ditched them today in favor of a single leg exercise for overall leg health.

Rear elevated split squat
BWx8 each leg, 3 sets

Yes, just bodyweight, I was toast after the squats, I will gradually add weight to these. It's hard enough just to balance, lol.

Suspended Bridge Leg Curl
BWx13, 2 sets
__________________

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
Reply With Quote
  #1509  
Old 05-11-2011, 04:11 PM
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Wednesday

234 days to get big without getting sloppy

Bit of a deload today, lats VERY sore from Monday's hypertrophy workout and from maintaining good posture/staying tight on squats, so I did lots of eccentric-less tire drags to still get in volume but also aid recovery.

AM

Chinup
BW+40 x 5, 8 sets

Flat Bench Press
185x5, 9 sets

Tire Drags
Chest Press and Row supersets

Lunch

Flat Bench Press
170x8, 5 sets
155x12

superset with

Ab Bench
50x12, 10, 10, 10

superset with Crunches
BWx15, 5 sets

Tire Drags
Chest Press, Rows, Forward and Backward Drags

Floor Press
120x15, 2 sets

Glutes very sore from yesterdays split squats, gotta love it.
__________________

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; 05-11-2011 at 04:53 PM.
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  #1510  
Old 05-12-2011, 04:31 PM
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Been eating a little extra each day this week, have hit 5000 + calories the last 3 days.
Thursday

233 days to bring it

Morning

I almost didn't put the wraps on, DOMS was pretty good from Tuesday's squat workout, but I thought about stepping on stage with lean vascular legs, so I wrapped it up and went on my occluded walk

Swiss Ball Leg Curl and one leg static hold

Lunch

Swiss Ball Leg Curl and one leg static hold to warm up

Deadlift
356x3, 2 sets
366x3, 2 sets
376x3, 2 sets
386x3, 2 sets
356x6, 2 sets

Still backing off slightly on deadlift, weights down about 10% to keep emphasis on form so as not to reaggravate my lower back. I must say, it feels great, just going down 10% really allows me to focus on squeezing my glutes and hams.

Sumo Deadlift
306x6, 2 sets

Rather than doing isolation, decided to do some sumo deadlifts to hit the glutes/hams more

Shrug - controlled tempo with attempt to hold peak contraction on some reps
243x20, 2 sets

Rear leg elevated split squat
BWx8, 2 sets

Suspended Bridge Leg Curl
BWx15
__________________

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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