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  #1601  
Old 07-29-2011, 11:31 PM
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155 days to build muscle

Friday

Morning

Flat Bench
215x3, 6 sets
215x10
190x6, 2 sets

superset with

Chinups
BW+65 x 3, 5 sets
BW+65 x 5
BW+28.5 x 6, 2 sets

superset with

Dip Belt Squats - stood on blocks of wood to allow weight on dip belt to sink lower
BW+65 x 5, 6 sets

3 Circuits:
Tire Row
Tire Forward Drag
Tire Backward Drag
DB Bench, 77x6
OH Press, 85x12

Lunch

DB Bench
78x6, 6 sets
70x10, 2 sets

superset

Chinups
BW+28.5 x 6, 5 sets
BW+8.5 x 10

superset with

Dip Belt Squats
BW+28.5 x 10, 5 sets

then

Squats holding dumbbell
BW+70 x 10, 2 sets

3 Circuits:
Tire Row
Tire Press
DB Bench, 77x6
OH Press, 85x12

-------

Incorporated the dip belt squats as a way to include some more squatting. I am hoping the lighter weight and higher frequency will help nurse my hip back to health. They felt great.
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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; 07-29-2011 at 11:33 PM.
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  #1602  
Old 07-30-2011, 04:51 PM
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Weighed in at a fat 194 today. Last couple days have been less than strict in terms of the quality of food I am ingesting; amusement park Wednesday, guests over on Thursday and company picnic yesterday.

Saturday

Circuit - 10 rounds
1) Rack Squat - I set the pins so it was about a 3/4 squat for me, it eliminated the portion of the ROM that aggravates my hips
220x5

2a) Barbell Curl - first 5 circuits
67.5x8

2b) Band Curl x 8 - last 5 circuits

3) Dip Belt Squat
50x10, 2 sets, 62.5x10, 2 sets, 75x10, 6 sets

4a) Tricep Pushdown - first 5 circuits
67.5x8

4b) OH Suspended Ext - last 5 circuits
BWx8

After the circuit....

Occluded Squats
120x20, 15, 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
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  #1603  
Old 08-01-2011, 04:10 PM
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152 days to get bigger than my competition

Monday

AM

Chinup
BW+30 x 10, 10, 8, 8, 6, 6

1 Arm Pullover
28X10, 3 sets of 10

and

Band Stiff Arm Lat Pulldown

superset with

Pullups
BW+13.5 x 5, 5 sets

T-Bar
178.5x10, 5 sets

DB Row
71x10, 3 sets

superset with

Suspended Pushups
BWx10, 3 sets

Lunch

Flat Bench Press
191x10, 5 sets

superset with Crunches, BWx20

DB Press
71x10, 4 sets

Suspended Pushup
BWx10, 3 sets

OH Press
85x12, 3 sets

Ab Wheel Rollout
Bwx10, 2 sets

Lightweight Triset of Lateral Raise, Front Raise and Clean & Press

Pulldown
118.5x20, 15, 15

------

Diet Update

Bodyweight average last week: 190.0
Bodyweight average this week: 191.8

1.8 is too fast, but I seem to be slow one week and fast the next, I guess it balances out. I just don't want to get sloppy, it will make it that much harder come contest diet in January 2012.
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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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  #1604  
Old 08-01-2011, 05:51 PM
VeeKay VeeKay is offline
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Quote:
Originally Posted by Commander View Post
Weighed in at a fat 194 today. Last couple days have been less than strict in terms of the quality of food I am ingesting; amusement park Wednesday, guests over on Thursday and company picnic yesterday.
Do you compensate with less calories in the next meal/day?
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  #1605  
Old 08-02-2011, 04:15 PM
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Quote:
Originally Posted by VeeKay View Post
Do you compensate with less calories in the next meal/day?
No, unless the next day is Sunday. Sunday is my only day off, so I don't mind eating less calories.

But otherwise, I don't compensate with less calories because I am training hard and often and need the fuel. Generally, the days I am "fat" balance out very quickly. For instance, I ate roughly 5600 calories yesterday (500 more than usual) and weighed in at 190 this morning, so I have already balanced out.

------

151 days to put on slabs of beef

Morning

Occluded Walk

Lunch

Circuit - some exercises have less sets, I dropped them as my time was running out and I wanted to focus on certain exercises

a) Rack Squat
225x5, 6 sets

b) DB Box Squat
71x10, 3 sets

c) Tire Drag Forward
75, 6 sets

d) Tire Drag Backward
75, 6 sets

e) Jump Squat
100x5, 5 sets

Active Rest between circuit sets - Band Curls x 8

Leg Extension
115x15
115x10 drop set 90x6
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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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  #1606  
Old 08-04-2011, 01:36 PM
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150 days left

Wednesday

Lunch

Chinup
BW+50 x 5, 7 sets
BW+13.5 x 8, 1 sets

superset with

Flat Bench
202.5x5, 8 sets
183.5x8, 2 sets

Tire - Rows, Press

OH Press
85x12, 3 sets

Afternoon

Chinup
BW+13.5 x 8, 4 sets
BW+2.5 x 10

superset with

Flat Bench
74.5 x 8, 5 sets
67 x 12, 2 sets

Tire - Press, Row, Forward and Backward

Band Tricep Pushdown
2x20
__________________

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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  #1607  
Old 08-04-2011, 04:11 PM
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149 DAYS...time is getting low, gotta get big

Thursday

Morning

Occluded Walk

Lunch

Deadlift
371, 381, 391, 401, 411, 421, 431, 441x2
361x5, 4 sets

Shrug - 2 second hold at peak
271x10, 3 sets

Leg Extension
132.5x10, 3 sets

Tricep Pushdown - as active rest between some of my sets
60x8, 6 or 7 sets
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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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  #1608  
Old 08-05-2011, 04:49 PM
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148 days to build muscle

Friday

Morning

Coming off a midnight shift, didn't have time to workout before going to my regular job

Lunch

Flat Bench
215x3, 7 sets
215x10
190x6, 1 sets

superset with

Chinups
BW+65 x 3, 6 sets
BW+65 x 5
BW+30 x 6, 4 sets

DB Bench
79.5x6, 5 sets

triset with

Barbell Curl - held at peak contraction
70x8, 3 sets

triset with

Band Stiff Arm Latpulldown - held at peak contraction
15 reps, 3 sets

OH Press
70x15

1 Arm Rope Press
15 reps
__________________

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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  #1609  
Old 08-06-2011, 06:24 PM
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147 days to bring it!

Saturday

Focused on my weaknesses today - Arms and Legs.

Thinking about the "Training Manifesto" I wrote when I began this contest prep. I identified my chest and back as decent, but to place well at a bodybuilding show, I need to bring up the wheels and guns. Let's do it.

Squat
220x10, 3 sets

Felt good, a little pain in the hip, but it was bearable. I was a little high as well, but oh well, I am prepping for a bodybuilding show not powerlifting.

Crazy 8 arm circuit - 8 reps each, 4 rounds
Barbell Curl, 70
DB Hammer Curl, 24.5
Band Curl
Rope Pushdown, 40 - focused on splaying the rope at the bottom
Suspended OH Ext
Band Pushdown

Occluded Leg Extension
100x20, 100x10, 87.5x10, 75x10

A 5th round of Crazy 8's

Occluded Walking Lunge
BWx10 each leg, 3 sets

Occlusion hurts...but my competition probably isn't pushing themselves this hard.

Arms and Legs were pumped after this.
__________________

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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  #1610  
Old 08-06-2011, 08:25 PM
bigbear6708 bigbear6708 is offline
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Training is solid, I didn't realize u were getting so close! When do you plan on starting the cut?
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