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  #1571  
Old 06-29-2011, 04:18 PM
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Something weird happended the last few days.

During my deload I wasn't eating as much, and towards the last few days I seemed to just drop some puffiness, probably some fat but mostly water. I weighed in light the last two days. It was like my body just flushed itself. It isn't probably too noticeable to others, but to me, I look jacked in comparison, the drying out brought out details in my delts and other areas that were starting to soften with fat/water. It was a neat feeling, made me feel that I am staying lean while gaining this weight.

Quote:
Originally Posted by HardCory View Post
The rest time makes it super impressive
Thanks!

Quote:
Originally Posted by HardCory View Post
were you feeling sick afterwards?
No, I don't get sick from deadlifts.

Now squats on the other hand, especially higher rep sets, those sometimes get me nauseated.

-----

Wednesday

Morning - alarm set for wrong time, had to rush this one

Chinup
BW+45 x 5, 8 sets
BW+12.5 x 8

superset with

Flat Bench
192.5x5, 9 sets
177.5x8, 2 sets

Pulldown
110x10

OH Press
70x12, 3 sets

superset with

Band Stiff Arm Lat Pulldown

Lunch

Flat Bench
177.5x8, 6 sets
162.5x12

superset with

Chinup
BW+12.5 x 8, 5 sets
BWx11

Tire Work - Press, Row, Front Drag, Rear Drag

OH Press
70x12, 2 sets

1 arm rope press
__________________

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; 06-29-2011 at 04:23 PM.
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  #1572  
Old 06-30-2011, 04:28 PM
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Quad-dominant deadlift day.....sounds like an oxy moron. But until I can squat pain free, that will be what I attempt to do by supersetting leg extensions with snatch grip deadlift. I am going to sound redundant, but I had so much success staying away from barbell bench and OH pressing until the pain was gone, and now I can do those exercises pain free, that I really feel avoiding squats is in my best interest right now.

....but I am looking forward to the day when I can get back to it...this article made me want to squat;
http://www.t-nation.com/free_online_...uats_every_day

Thursday

184 days

Morning

Occluded Walk

Lunch

Leg Extension
102.5x10, 8 sets

superset with

Snatch Grip Deadlift with Duckfeet
280x5, 7 sets
220x10, 2 sets

Walking Lunge
BWx12, 4 sets

Close Grip Pushups
BWx30, 20

Leg Extension - drop set
102.5x13, 75x6, 50x5
__________________

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; 06-30-2011 at 04:42 PM.
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  #1573  
Old 07-01-2011, 12:08 PM
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183 days to bring it

Friday

Lunch workout will be skipped, taking the afternoon off work and starting a home improvement project - ripping out and putting in new cabinets/sink/countertop.

Flat Bench
210x3, 8 sets
210x8
185x6, 6 sets

superset with

Chin ups
BW+60 x 3, 8 sets
BW+25 x 6, 2 sets

DB Press
67x10, 3 sets

OH Press
70x12, 3 sets

1 Arm Rope Press

Tire Dragging
__________________

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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  #1574  
Old 07-01-2011, 04:29 PM
arian11 arian11 is offline
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Quote:
Originally Posted by Commander View Post
183 days to bring it

Friday

Lunch workout will be skipped, taking the afternoon off work and starting a home improvement project - ripping out and putting in new cabinets/sink/countertop.

I call that active recovery

Keep up the good work!
__________________
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Squat: 463 Bench: 275 Deadlift: 529 Total: 1262

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  #1575  
Old 07-04-2011, 03:24 AM
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Quote:
Originally Posted by arian11 View Post
I call that active recovery

Keep up the good work!
Felt more like a workout!

Whew, I'm tired, project went well. New cabinets/sink/countertop are in. Cabinets are shellaced a nice amber color, floor is retiled in some places that needed it. Still have to paint the room and due some minor electrical work to move a light.

Went hiking today, hamstrings tired as usual after hiking.

Enjoy the 4th of July my fellow Americans!
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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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  #1576  
Old 07-05-2011, 12:21 PM
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Had to combine 2 workouts into 1 since was heading to a state park today.

Monday

Chinup
BW+22.5 x 10, 10, 8, 8, 6, 7

T-Bar
173.5x10, 5 sets

DB Row
67x10, 4 sets

Flat Bench Press
186x10, 5 sets

DB Press
67x10, 4 sets

Suspended Pushup
BWx10, 3 sets

OH Press
70x12, 3 sets

Pulldown
112.5x8, 2 sets

Band stiff arm lat pulldown

superset with

1 arm rope OH press
__________________

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; 07-06-2011 at 06:20 PM.
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  #1577  
Old 07-05-2011, 02:18 PM
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superbilt superbilt is offline
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Putting in good work Commander.
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
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  #1578  
Old 07-06-2011, 04:25 PM
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Quote:
Originally Posted by superbilt View Post
Putting in good work Commander.
Thanks, that means a lot!

-----

178 days to get HUGE

Wednesday

Morning

Chinup
BW+47.5 x 5, 6 sets
BW+12.5 x 8

DB Bench
85.5 x 5, 7 sets
73 x 8, 2 sets

Superset with

T-Bar
183.5x5, 6 sets
156x8

Suspended Pushups
BWx10

Lunch

Chinup
BW+12.5 x 8, 3 sets
BW+1 x 12 - yes, that's right, 1 lb, progressive overload baby.

triset with

DB Bench
73 x 8, 4 sets
65.5 x 12, 2 sets

triset with

T-Bar
156x8, 3 sets
141x12

Tire Work - Press, Row

OH Press
70x12, 3 sets

1 arm rope press

Ab Wheel and crunches

----

I enjoyed this article, very thorough:
Medicare and Medicaid Fraud
__________________

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; 07-06-2011 at 06:21 PM.
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  #1579  
Old 07-07-2011, 04:07 PM
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177 days to bring it

Thursday

Morning

Occluded Walk

Lunch

Deadlift
361, 371, 381, 391, 401, 411, 421x3
431x2+1, missed 3rd, came back 15 seconds later and hit it
366x6, 2 sets

Shrug
266x20, 29

Leg Extension
125x10, 10, 10
__________________

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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  #1580  
Old 07-08-2011, 04:21 PM
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Last Night

Tire Dragging - Press, Row, Forward and Backward for legs

----

I felt like I got hit by a train in the morning, typical for a morning after a deadlift day. I worked out regardless, but I think that it may be more beneficial to do what I did that past few weeks which was sleep in the day after deadlifts and attempt to double up workload at the lunch workout.

176 days to bring it

Friday

Morning

Flat Bench
212.5 x 3, 6 sets
212.5 x 8
187.5 x 6, 2 sets

superset with

Chin ups
BW+62.5 x 3, 6 sets
BW+27.5 x 6

Tire Dragging - Press, Row

OH Press
70x13, 3 sets

1 Arm Rope Press

DB Floor Press

Lunch

Flat Bench
187.5 x 6, 4 sets
172.5 x 10, 2 sets

superset with

Chin ups
BW+27.5 x 6, 3 sets
BW+7.5 x 10

T-Bar
163.5x6, 3 sets
150x10

superset with

DB Press
64x10, 3 sets

Ab Wheel Rollout
BWx10

superset with crunches, BWx20

DB Floor Press

-----

Consistently weighing in low, thus, increased macros....

5162 calories - Highest Ever!, 208 fat, 542 carbs, 287 protein

I didn't eat enough during last weekend's home improvement, focused on working, not eating, dropped 6 pounds. I am an idiot. Been weighing in light after that.
__________________

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; 07-08-2011 at 05:35 PM.
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