Commanding My Body - Page 152

antisteroids · #**1511** 05-12-2011, 08:32 PM

Quote:

Originally Posted by Commander

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

Rear leg elevated split squats=bss
I hate those things

nice deadlifting too!

HardCory · #**1512** 05-13-2011, 12:26 AM

The sound of 5000 calories just makes me hungry, enjoy yourself.

Commander · #**1513** 05-13-2011, 11:44 AM

Quote:

Originally Posted by antisteroids

Rear leg elevated split squats=bss
I hate those things

nice deadlifting too!

I am going to sound like a moron....but what does "bss" mean?

Thanks, regarding the deadlifting, was consistently hitting 8 sets of 3 at 400 plus, but the lower back "pop" a few weeks ago scared me a little and I am trying to be smarter now.

Quote:

Originally Posted by HardCory

The sound of 5000 calories just makes me hungry, enjoy yourself.

It rocks, yesterday I was WAY over 5000 because my Father-in-law took my wife, kids and I out for ice cream as part of an anniversary present.

Yesterday was my 9th wedding anniversary!

Commander · #**1514** 05-13-2011, 04:46 PM

232 days to STAY serious

Friday

Chinup
BW+55x3, 8 sets
BW+20X10

Bench Press
200x3, 9 sets
175x6

Tire Drags - Press and Row

Floor Press
120x15, 2 sets

Superset with

Ab Wheel Rollouts
BWx10, 2 sets

Superset with

Crunches
BWx15, 2 sets

Lunch

Bench Press
175x6, 5 sets
160x10

Superset with

Ab Wheel Rollouts
BWx10, 2 sets

Superset with

Crunches
BWx15, 2 sets

Tire Drags - Press, Row, Legs and Arms

Floor Press
120x20

-----

I've been loving the floor press recently. Large triceps is high on my priority list because I just love big triceps, it's that simple. I am hoping floor press will contribute to that goal.

bigbear6708 · #**1515** 05-14-2011, 04:27 AM

are you still doing the intermittent fasting and bcaa between meals more spread out thing? if so..how big are your meals...lol, 5k, cals is insane!

antisteroids · #**1516** 05-14-2011, 06:47 AM

Quote:

Originally Posted by Commander

I am going to sound like a moron....but what does "bss" mean?

bulgarian split squats

Commander · #**1517** 05-14-2011, 10:33 PM

Quote:

Originally Posted by bigbear6708

are you still doing the intermittent fasting and bcaa between meals more spread out thing? if so..how big are your meals...lol, 5k, cals is insane!

Yes, my feast after workout is about 3200 calories, (I kinda break it down, eat 2/3 and wait an hour and than finish the other 1/3), Workout nutrition on days I workout twice comes to around 800 and dinner is 750. I've been getting an extra 250 most days from peanuts and a small dessert.

So there is large gaps between meals since I really only eat 2 meals a day and then paraworkout nutrition. BCAAs between meals.

Quote:

Originally Posted by antisteroids

bulgarian split squats

Ah, yes, I am stupid, lol.

------

Arms Hyper

Saturday

DB Hammer
29x10, 3 sets

Band Curl
12 reps, 3 sets

Barbell Curl - 3 second negative
65x8, 2 sets

Band Pushdown
15, 15, 12, 10

Suspended OH Extension
BWx10, 4 sets

Floor Press
125x10, 5 sets

Occluded Leg Extension
67.5x30, 15, 15 15

Band curls and extensions while letting blood flow return to legs

Occluded Suspened Bridge Leg Curl
BWx20, 10, 10, 10

Close Grip Pushups
BWx20, 15, 15

superset with band extensions

-----

Almost talked myself out of occlusion, it is just so brutal, but I got it done.

Commander · #**1518** 05-15-2011, 11:02 PM

Went outside Saturday night to mess around. Did some Plank Rows inspired by watching Joe DeFranco's videos. Also threw in some tire tricep extensions.

I don't normally do tire work with the large rope attached, that was something different I tried after watching some of the DeFranco's gym videos.

http://www.youtube.com/watch?v=ZcDzs3oTVvA

------

Sunday

Ab Bench
50x15, 10, 10, 10

superset with

Decline Reverse Crunch
BWx10, 4 sets

superset with

Close Grip Pushup
BWx10, 8 sets

Crunches
BWx15, 2 sets

Occluded Calf Raises
BWx30, 15, 15, 15

Commander · #**1519** 05-16-2011, 04:34 PM

229 days to get big and nasty

Monday

AM

Chinup - increased rest periods slightly to get all reps, got an extra rep last set, I know increasing rest period is a regression, but I think long term it will allow more progress

BW+15 x 10, 10, 8, 8, 6, 7

1 Arm Pullover
30x10, 3 sets

and

Band Stiff Arm Lat Pulldown

superset with

Pullups
BW+2.5 x5, 5 sets

T-Bar - focused on holding peak contraction first 5 reps or so, then last half of set was more continuous

166x10, 5 sets

DB Row
60x10, 4 sets

Pushups
4x10 (2 sets close grip, 2 sets Suspended)

Swiss Ball Leg Curl

Lunch

Flat Bench Press
170x10, 5 sets

Superset with

Ab Bench - negative accentuated
30x10, 4 sets

Superset with Crunches, BWx10

Tire Drags
Press, High Row, Front Raise, Tricep Extension

Pulldown
105x20, 15

------

Diet Update

I was 183.4 lbs, three weeks ago right before I got sick and lost 7 pounds. I bounced back slightly last week to 181.6 lbs.

Bounced back the rest of the way to 184.0 this week. Hope to get back on track with 0.75 to 1.0 pounds per week gain now.

Macros will remain the same.

Still eating 4750 calories a day, although, many days I throw in a small amount of chocolate (literally the equivalent of 1 or 2 hershey kisses) and a serving of peanuts which puts me at around 5K!

antisteroids · #**1520** 05-17-2011, 07:44 AM

Quote:

Originally Posted by Commander

229 days to get big and nasty

Monday

AM

Chinup - increased rest periods slightly to get all reps, got an extra rep last set, I know increasing rest period is a regression, but I think long term it will allow more progress

BW+15 x 10, 10, 8, 8, 6, 7

1 Arm Pullover
30x10, 3 sets

and

Band Stiff Arm Lat Pulldown

superset with

Pullups
BW+2.5 x5, 5 sets

T-Bar - focused on holding peak contraction first 5 reps or so, then last half of set was more continuous

166x10, 5 sets

DB Row
60x10, 4 sets

Pushups
4x10 (2 sets close grip, 2 sets Suspended)

Swiss Ball Leg Curl

Lunch

Flat Bench Press
170x10, 5 sets

Superset with

Ab Bench - negative accentuated
30x10, 4 sets

Superset with Crunches, BWx10

Tire Drags
Press, High Row, Front Raise, Tricep Extension

Pulldown
105x20, 15

------

Diet Update

I was 183.4 lbs, three weeks ago right before I got sick and lost 7 pounds. I bounced back slightly last week to 181.6 lbs.

Bounced back the rest of the way to 184.0 this week. Hope to get back on track with 0.75 to 1.0 pounds per week gain now.

Macros will remain the same.

Still eating 4750 calories a day, although, many days I throw in a small amount of chocolate (literally the equivalent of 1 or 2 hershey kisses) and a serving of peanuts which puts me at around 5K!

you killed those chins.I could not do that many with someone elses arms let alone my own