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  #1581  
Old 07-10-2011, 01:18 AM
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In between coats of paint, found time to get in a workout...

Saturday

Meadows Crazy 8's for arms:

5 rounds of this -

Barbell Curl 65
Hammer Curl 23
Band Curl
Tricep Pushdown 65
Suspended OH Extension
Band kickback

Occluded Leg Extension
100x20
100x15
87.5x10
75x15

One more round of the Crazy 8's with arms

Decided to try something new...

Occluded Walking Lunges
BWx10 each leg, 3 sets

Wow, I almost wanted to cry (not really, but it hurt bad), after the 2nd set, I could barely move, my legs were on fire....it was great....and then I did one more set.
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  #1582  
Old 07-11-2011, 04:16 PM
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173 days to gain weight - I'm stuck!

Monday

AM

Meant to use 23.5 pounds, accidently used 26 (for some reason I thought my 25 pound plate was 22.5....yeah, pretty stupid, hey, it was early and I was tired), I noticed it was tough on the last few reps and thought it was just due to my bicep workout on Saturday, but then I realized I had "upped" the progression a little.

Chinup
BW+26 x 10, 10, 8, 8, 6, 7

1 Arm Pullover
24.5X10, 3 sets of 10

and

Band Stiff Arm Lat Pulldown

superset with

Pullups
BW+10 x 5, 5 sets

T-Bar
175x10, 5 sets

DB Row
68x10, 4 sets

superset with

Suspended Pushups
BWx10, 3 sets

Lunch

Flat Bench Press - can't really say I have tracked it, but I think that 5 sets of 10 bodyweight bench press is a personal record for strength endurance
187.5x10, 5 sets

superset with Crunches, BWx20

DB Press
68x10, 4 sets

Suspended Pushup
BWx10, 3 sets

OH Press
75x12, 3 sets

Pulldown
115x20, 15, 15

------

Diet Update

Bodyweight average this week: 187.5

Uggh, I lose weight so easily. Stinkin' metabolism. I am about 4 pounds off where I wanted to be at this point. But I don't want to play catch up, because that will just get me sloppy, just have to keep truckin'. I can still hit 205+ on this bulk if I work at it, before starting my diet.
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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

Last edited by Commander; 07-11-2011 at 04:29 PM.
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  #1583  
Old 07-11-2011, 06:38 PM
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superbilt superbilt is offline
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Nothing wrong with using more weight than you meant too lol. I am the same way and lose weight rather easily. However, I can gain weight pretty easily too. Makes me think people who say they are hardgainers are full of hot air.
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  #1584  
Old 07-12-2011, 05:01 PM
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Quote:
Originally Posted by superbilt View Post
Nothing wrong with using more weight than you meant too lol. I am the same way and lose weight rather easily. However, I can gain weight pretty easily too. Makes me think people who say they are hardgainers are full of hot air.
Are you saying I am full of hot air, lol?

I can gain weight, but I really have to make sure I consistently pack away the food.

------

172 days to bring it

Tuesday

Morning

Occluded Walk

Lunch

Deadlift
356, 381, 391x3
401x3, 5 sets
366x6, 2 sets

Strength wasn't there today, played it smart and kept the weight at 401. I think only having 5 days from last my deadlift session was a factor. Also, T-Bar rows played a role, obviously the whole posterior chain plays a role while rowing.

Shrug
266x20, 20

Leg Extension
127.5x10, 10, 10
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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

Last edited by Commander; 07-12-2011 at 05:03 PM.
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  #1585  
Old 07-12-2011, 10:22 PM
bigbear6708 bigbear6708 is offline
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Please tell me that you will be competing with your beard still intact next year!!!
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  #1586  
Old 07-13-2011, 04:18 PM
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Quote:
Originally Posted by bigbear6708 View Post
Please tell me that you will be competing with your beard still intact next year!!!
Maybe I should put it up for a vote amongst fellow ABCers!

------

171 days to get HUGE

Wednesday

Morning

Chinup
BW+47.5 x 5, 7 sets
BW+12.5 x 8

superset with

Flat Bench
197.5 x 5, 8 sets
182.5 x 8, 2 sets

Tire Drags

Push Press
120x15

Lunch

Chinup
BW+12.5 x 8, 4 sets
BW+1 x 12

superset with

Flat Bench
182.5 x 8, 5 sets
167.5 x 12, 2 sets

Tire Drags - Press, Row

OH Press
80x12, 3 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; 07-13-2011 at 04:21 PM.
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  #1587  
Old 07-14-2011, 05:03 PM
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Wednesday Evening

Occluded Walk - super tight!

Thursday

Morning - walked my dog, no occlusion because I occluded the night prior

Lunch

Still not ready to do squats yet, I was swimming and tweaked my hip just enough to let me know it is not fully healed.

Walking Lunge
BW, 30, 40, 60, 70, 80 x 10 each leg
90, 110, 120 x 5 each leg
BW x 10 each leg

Tire Sprint Forward 50 x 1 set
Tire Drag Backward 50 x 1 set

Tire Sprint Forward 75 x 3 sets
Tire Drag Backward 75 x 3 sets

Entire Workout was supersetted with Pushups usually pushup handles, BW x 10 for each set of legs I performed.
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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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  #1588  
Old 07-15-2011, 04:33 PM
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169 days to bulk like I have never bulked before

Friday

Morning

I knew that I would be staying out late going to a German Brew House with friends, slept in a little by skipping AM workout.

Lunch

Flat Bench
212.5x3, 7 sets
212.5x10
187.5x6, 5 sets

superset with

Chinup
BW+62.5 x 3, 6 sets
BW+62.5 x 5
BW+27.5 x 6, 4 sets

Circuit:
1) Ab Wheel Rollout
BWx10

2) Crunch
BWx20

3) OH Press
80x12, 12, 17

4) 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
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  #1589  
Old 07-18-2011, 04:29 PM
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166 days to put on some serious muscle

Monday

AM

Chinup
BW+27.5 x 10, 10, 8, 8, 6, 6

1 Arm Pullover
25.5X10, 3 sets of 10

and

Band Stiff Arm Lat Pulldown

superset with

Pullups
BW+11 x 5, 5 sets

T-Bar
176x10, 5 sets

DB Row
69x10, 4 sets

superset with

Suspended Pushups
BWx10, 3 sets

Lunch

Flat Bench Press
188.5x10, 5 sets

superset with Crunches, BWx20

DB Press
69x10, 4 sets

Suspended Pushup
BWx10, 3 sets

OH Press
82.5x12, 3 sets

Pulldown
116x20, 15, 15

------

Diet Update

Bodyweight average last week: 187.5
Bodyweight average this week: 189.8

2.4 pounds is obviously too fast, but 187.5 was a dip in weight for me, so part of the 2.4 gained was bounce back.
__________________

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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  #1590  
Old 07-19-2011, 04:13 PM
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165 days to overcome

Tuesday

Worked a midnight shift Saturday night and also one last night, that's in addition to my regular 7:30-3:30 job Monday to Friday. To say I was slightly tired heading into this session would be accurate.

Lunch

Walking Lunge
BW, 30, 40, 50, 70, 80, 90 x 10 each leg
100, 110, 120 x 5 each leg

Tire Sprint Forward 75 x 4 sets
Tire Drag Backward 75 x 4 sets

Pushups using pushup handles, BW x 10 in between each set of legs I performed.
__________________

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; 07-20-2011 at 04:41 PM.
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