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  #1551  
Old 06-13-2011, 04:06 PM
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201 days to gain 22.4 pounds!

Monday

AM

Chinup
BW+20 x 10, 10, 8, 8, 6, 7

1 Arm Pullover
33x10, 10, 7

and

Band Stiff Arm Lat Pulldown

superset with

Pullups
BW+6 x 5, 5 sets

T-Bar - focused on holding peak contraction first 5 reps or so, then last half of set was more continuous
171x10, 5 sets

DB Row
64.5x10, 4 sets

triset with

Suspended Pushups
BWx10, 3 sets

and

Crunches
BWx20, 3 sets

Lunch

Flat Bench Press
182.5x10, 5 sets

superset with Crunches, BWx20

DB Press
64.5x10, 4 sets

Suspended Pushup
BWx10, 3 sets

DB Floor Press
64.5x10, 2 sets

Pulldown
112.5x20, 15, 15

------

Diet Update

Bodyweight average last week: 187.5
Bodyweight average this week: 187.6

Gains slowed down this week, I may need to bump macros up a bit.
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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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  #1552  
Old 06-15-2011, 04:15 PM
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199 days - down below 200 days left, gotta get big, been weighing in light (186 and 186.5) the last two days

Tuesday

Off from work today for Flag Day, took my family hiking and bouldering for over 2 hours. Plenty of hamstring work, so deadlifts were out.

----

Wednesday

Morning

Chinup
BW+45 x 5, 7 sets
BW+11 x 8

Flat Bench
192.5x5, 8 sets
177.5x8, 2 sets

superset with

Crunches
BWx20

T-Bar
182.5x5, 7 sets
155x8

Ab Wheel Rollouts
BWx10, 2 sets

Lunch

DB Bench
72x8, 5 sets
64.5x12, 2 sets

superset with

Chinup
BW+11 x 8, 4 sets
BWx12

Tire Work - Press, Row, Front Raise

DB Floor Press
64.5x12, 2 sets

------

In other news...

Do you want to see liberal policies debunked by.....liberals, check out this youtube channel:
http://www.youtube.com/user/oliverdrcy

He gets liberals who believe in free speech to sign a petition to ban Glenn Beck.

Those who believe in wealth distribution to state that they don't want their GPA distributed.

Those who believe in affirmative action to state that with sports, it's "different."

Their arguments for why you should NOT distribute GPA and should NOT use affirmative action in sports are the CONSERVATIVE position. Deep down, most people are in line with the conservative position, because it is just COMMON SENSE.
__________________

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; 06-15-2011 at 06:06 PM.
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  #1553  
Old 06-16-2011, 01:02 AM
bigbear6708 bigbear6708 is offline
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Quote:
Originally Posted by Commander View Post
Deep down, most people are in line with the conservative position, because it is just COMMON SENSE.
completely agree w/ that statement...Rush actuallly said something along those lines today as well.
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finally got camera, more vids to come!
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  #1554  
Old 06-16-2011, 02:35 PM
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Quote:
Originally Posted by bigbear6708 View Post
completely agree w/ that statement...Rush actuallly said something along those lines today as well.
Rush reads my journal as well.

-----

Here are two excellent (IMO) articles on ObamaCare. They have helped me understand better what IPAB will be and what authority it will have and how ObamaCare will essentially be a de facto single-payer system:

Meet IPAB, a constitutional outrage and de facto death panel

The ObamaCare 'Acceptance' Strategy

If you have been confused at all by the Healthcare debate, then take the time to read these articles. I found myself copying and pasting all sorts of stuff to fact check...and it was all true.

It is crazy; Health Choices Commissioner, Comparative Outcome Boards, the broad authority of the HHS Secretary. Also, the second article talks about the devestating effects similar healthcare plans have had at the state level and how they have progressed certain states closer to a single-payer system.
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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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  #1555  
Old 06-16-2011, 04:26 PM
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198 days left for serious growth

Thursday

Morning

Occluded Walk

Lunch

Deadlift
356, 376, 386, 396, 406x3
416x3, 3 sets
361x6, 2 sets

Shrug
256x20, 2 sets

Leg Extension
125x10, 2 sets

-----

Weighed in light again today, not good, been eating 5000+ every day. I expect a light day here and there, and sometimes it happens after increasing calories since the metabolism revs up, but I am on my 4th day of weighing in at 186 - 186.5. Combine that with not sleeping well, I think a deload might be in order.

If the weather is nice, I might try a tire-dragging-only deload next week.

-----

In other news...

Barack Obama thinks ATM's are stealing your jobs.

Yes, that is right, machines are bad, let's go back to horse and carriage.

Wow, he is completely ignorant of economic principles. Automation in the long term, is beneficial to society.
__________________

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; 06-16-2011 at 06:57 PM.
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  #1556  
Old 06-17-2011, 04:07 PM
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197 days to bring it

Friday

Skipped morning workout...this is getting to be a pattern. Although, it was planned, had a date night with my wife so made the decision to sleep in. When you have 2-a-days scheduled, it isn't so bad if you skip a workout. Bonus.

Lunch - like previous weeks, since I gave myself the morning off, I tried to superset and make up for the volume of the typical morning workout...I almost got all of it in, it was intense

Flat Bench
210x3, 7 sets
210x8
185x6, 5 sets
170x10, 2 sets

superset with

Chin ups
BW+60 x 3, 7 sets
BW+25 x 6, 4 sets
BW+5 x 10

T-Bar
162.5x6, 5 sets

superset with

Suspended Pushups
BWx10, 3 sets

DB Floor Press
64.5x12, 8
__________________

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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  #1557  
Old 06-18-2011, 12:48 AM
bigbear6708 bigbear6708 is offline
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Great workouts man! I will let you know, I am here to keep you honest...dont let "skipping" workouts become a habit that gets worse!!!! hahahahahaha, good work man!
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finally got camera, more vids to come!
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  #1558  
Old 06-20-2011, 12:28 PM
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Quote:
Originally Posted by bigbear6708 View Post
Great workouts man! I will let you know, I am here to keep you honest...dont let "skipping" workouts become a habit that gets worse!!!! hahahahahaha, good work man!
I seriously appreciate that. With a contest coming up in April, I want people who read my journal to keep my accountable.

I promise, if it does become a habit, it will be a conscious decision that sleep is more important than that workout...it won't be a last minute, hit-the-snooze-button lazy decision.

-----

Sunday

Occluded Walk

Tire Drags and Walking Lunges

-----

Deload this week, will be mostly dragging the tire. I will also be skipping all AM workouts. This is planned to catch up on much needed sleep.

I have been pushing it hard averaging 8-9 sessions per week. I feel I have earned/need this deload.

On a side note, last time I attempted to squat was 5/31/11. My hip flexor/psoas is feeling much better. I will probably give it a few more weeks and then attempt light squats.

-----

Diet Update

Bodyweight Average last week: 187.6
Bodyweight Average this week: 188.1

0.5 lbs gained, although that was slightly distorted by the early part of the week where I was weighing in light. Been weighing in heavy the last few days because I was attempting to "catch up" a bit from the light days. Weighed in at 191 on Saturday morning.
__________________

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; 06-20-2011 at 12:43 PM.
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  #1559  
Old 06-20-2011, 04:11 PM
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Monday

Chinup x 15
Pullup x 12

Suspended Pushup x 15, 12

5 rounds of this:
Tire Press, Walking Lunge, Tire Row, Tire Drag Front, Tire Drag Rear
Tire Front Raise

DB Floor Press
64.5x15, 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
  #1560  
Old 06-21-2011, 04:28 PM
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193 days

Tuesday

I pseudo-cancelled the deload today.....reason? I plan on pigging out on corned beef and other goodies at a summer solstice party with my bible study group. So I figured I would put my body through a good workout beforehand.

Deadlift - tried to somewhat honor my deload by keeping it at 356 instead of going up to 400+
356x3, 8 sets
356x6, 2 sets
356x3

Superset with

Pushups on handles (for extra ROM)
BWx10, 11 sets

Leg Extension
100x15, 3 sets

Walking Lunge
BWx10

6:00 pm....the eating starts.
__________________

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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