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  #1561  
Old 06-21-2011, 05:24 PM
WorkoutMchne WorkoutMchne is offline
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[quote=Commander;918464] Workout Machine recommended walking lunges to me awhile back,
This is true.
(You are the man Mike, I am an idiot!).
This is not true.
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  #1562  
Old 06-21-2011, 09:20 PM
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Quote:
Originally Posted by Commander View Post
Workout Machine recommended walking lunges to me awhile back,
This is true.
(You are the man Mike, I am an idiot!).
This is not true.
Ha, ha, thanks! And I am loving the walking lunges.

------

Messed around outside

Farmers Walks
288 lb + implement x 4 sets - not sure the distance

Hand over Hand Tire Drag
75lb, 1 set
25lb, 2 sets

Video of Farmer's Walks and Hand over Hand Tire Drag:
http://www.youtube.com/watch?v=a0hFMh0C6wc

Suspended Pushup
BWx15, 2 sets

Battle Ropes
30 reps, 3 sets

1 Arm Rope OH Press x 20 reps, 2 sets

Just messing around and I made up the Rope OH Press, I actually really liked these, I bunched up the rope and as I pressed it most of came off the ground, so you get the variable resistance.
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Last edited by Commander; 06-21-2011 at 09:22 PM.
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  #1563  
Old 06-22-2011, 12:27 AM
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HardCory HardCory is offline
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Looking big and lean in that video, keep up the good work.
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  #1564  
Old 06-23-2011, 04:06 PM
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Originally Posted by HardCory View Post
Looking big and lean in that video, keep up the good work.
Thanks, I am doing my best. There is the constant tug between wanting the scale to go up versus knowing that if it goes up too fast it isn't quality and I will just have to diet it off later.

I think I am doing all right, obviously, some fat has been gained, but overall, I think some of my loss of definition is water weight as well.

------

Forgot to mention, during my farmer's walks, I had 3 people give me a honk and a thumbs up! Pretty neat.

------

Last night I did a bodyweight circuit (pullups, pushups, situps and lunges) with my 6 year old. He wants to get stronger for gymnastics and is motivated to do so.

Today was more tire work.

Unfortunately, I haven't been able to catch up on sleep during this deload yet although my body is enjoying the lowered intensity. Stayed up late for a summer solstice party and was up again last night for my eldest son's birthday.

In other news....

Electric cars produce MORE emissions!

I am shocked, the left's policies don't work (read with thick sarcasm).

You have to ask, do liberals know how electricity is made? Or do they think it is found on trees or just magically appears?
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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

Last edited by Commander; 06-24-2011 at 01:58 PM.
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  #1565  
Old 06-24-2011, 04:08 PM
bigbear6708 bigbear6708 is offline
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you are right, "some" fat has been gained..or just water like you said..but still man, VERY impressive physique going on! Looks like there was some hypertrophy happening as well!
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  #1566  
Old 06-27-2011, 04:40 PM
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Quote:
Originally Posted by bigbear6708 View Post
you are right, "some" fat has been gained..or just water like you said..but still man, VERY impressive physique going on! Looks like there was some hypertrophy happening as well!
Definitely a mix of fat and water. Thanks for the kinds words, hopefully as the year progresses I can make it even more impressive!

------

Man, it felt GOOD to train today. I had a hard session on Tuesday, but since then, I only dragged my tire on Thursday, I was off Wednesday, Friday, Saturday and Sunday. It was the most PLANNED time off I have had in ages....no sickness, no home-improvement projects, just TIME OFF, plain and simple. I slept well the last 3 days prior to this training as well, it was nice.

Deload done and it was the right choice, time to bring it again.

------

187 days to gain 21 pounds!

Monday

AM

Chinup
BW+21 x 10, 10, 8, 8, 6, 7

1 Arm Pullover
33x10, 10
28x10

and

Band Stiff Arm Lat Pulldown

superset with

Pullups
BW+7.5 x 5, 5 sets

T-Bar - focused on holding peak contraction first 5 reps or so, then last half of set was more continuous
172.5x10, 5 sets

DB Row
65.5x10, 4 sets

triset with

Suspended Pushups
BWx10, 3 sets

and

Crunches
BWx20, 3 sets

Lunch

Flat Bench Press
185x10, 5 sets

superset with Crunches, BWx20

DB Press
65.5x10, 4 sets

Suspended Pushup
BWx10, 3 sets

OH Press
70x12, 3 sets

DB Floor Press
65.5x9, 8

Pulldown
113.5x20, 15, 15

This was the first time I have overhead pressed without pain since I had to stop bench pressing. Time off exercises that hurt is definitely worth it.
I hope it works as well for taking time off the squat.

------

Diet Update

Bodyweight average last week: 188.1
Bodyweight average this week: 188.9

Macros to remain the same, right around 5k calories.
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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

Last edited by Commander; 06-27-2011 at 05:00 PM.
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  #1567  
Old 06-27-2011, 05:44 PM
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What are your macros looking like at this stage? Are you still supplementing with BCAAs and carbs between big meals?
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  #1568  
Old 06-27-2011, 07:03 PM
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Quote:
Originally Posted by HardCory View Post
What are your macros looking like at this stage? Are you still supplementing with BCAAs and carbs between big meals?
Calories Fat Carbs Protein
4940 199 514 280

Feast after training is about 3250 calories.

750 calories come paraworkout.

Final 940 calories is dinner and small snack at night.

Whenever there is a large gap between eating, I use 12g of BCAA, no carbs though.
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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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  #1569  
Old 06-28-2011, 04:08 PM
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186 days to bring it

Really pleased with deadlifts today, hitting 426 for 3 after being fatigued from the previous 7 sets and only resting 90 to 120 seconds between sets (90 in the beginning and 120 towards the end).

Tuesday

Morning

Occluded Walk

Lunch

Deadlift
356, 366, 376, 386, 396, 406, 416, 426x3
366x6, 2 sets

Shrug
256x10, 15, 14

Leg Extension
100x10, 15, 15
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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

Last edited by Commander; 06-28-2011 at 04:31 PM.
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  #1570  
Old 06-28-2011, 04:29 PM
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The rest time makes it super impressive, were you feeling sick afterwards?
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