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  #1681  
Old 10-11-2011, 11:55 AM
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Quote:
Originally Posted by HardCory View Post
There's something about the #200 that makes a man feel good.
Agreed!

198 after a mostly fasted Sunday. 198 on Tuesday morning as well. But it feels like a good 198. Stomach is empty, no bloat, feeling lean overall. Can only get better from here!

-----

Monday

Morning

Flat Bench
198.5x10, 2 sets - crap, forgot to load a 5 pounder
203.5x10, 3 sets

DB Bench
82x10, 4 sets

Suspended Pushup
BWx10, 3 sets

Lat Pulldown
115x15, 4 sets - 1 second hold at contraction

Seated OH Press
90, 95, 100, 105, 110x6

Ab Wheel Rollouts
BWx5, 4 sets

1 Arm Rope Press

Afternoon

Seated OH Press
90, 100, 110, 115x6

Standing OH Press
120, 125x6

Push Press
130, 135, 140, 145, 150, 155, 160x6
140x6
140x8, 4, 4 - rest pause set

I was hoping to get more than 8, but I was a tad energetic and actually hit the ceiling on my first rep which messed me up a bit. My ceiling is at just the right height that if I keep a slight bend in my legs I can lock out.

DB Lateral Raise
15, 10, 5 drop set (reps don't matter)

superset with

Standing DB Press
27x10, 3 sets

Active Rest:
Lat Pulldown
120x10, lots of sets

Band Curl
__________________

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; 10-11-2011 at 11:58 AM.
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  #1682  
Old 10-11-2011, 04:29 PM
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56 days before I start my contest cut

Tuesday

Squat
255x8, 5 sets
237.5x12

Leg Extension
143x10, 3 sets

Suspended Bridge Leg Curl superset with Leg Extension
BWx8 with 109x8, 3 sets

Active Rest:
Tricep Rope Pushdown
45x8, lots of sets

Band Stiff Arm Lat Pulldown
Bandx10, a few 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
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  #1683  
Old 10-12-2011, 04:09 PM
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55 days to the contest diet

Wednesday

HFSW, 3x8 of the 4 lifts below

Bench, 175
Squat, 205
OH Press, 105
Deadlift, 291

Bench
170, 190, 210, 220x6
200x6
200x6, 3, 3 rest pause - very fatigued at this point
__________________

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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  #1684  
Old 10-13-2011, 04:20 PM
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54 days until the diet starts

199 last few days, creeping up

Wednesday Evening

HFSW, 6x3 of the 4 lifts below

Squat, 235
OH Press, 135
Deadlift, 321
Bench, 205

Bench
205x12
205x5, 3 sets

Bench, Lat Pulldown, Band Stiff Arm Triset
205x5, 120x10, Band x 10, 3 sets

Thursday Lunch Break

HFSW, 4x5 of the 4 lifts below

Bench, 190
Squat, 225
OH Press, 120
Deadlift, 311

Deadlift
331, 351, 371x5

Lat Pulldown superset with Band Stiff Arm
120x10, Band x 10, 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
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  #1685  
Old 10-14-2011, 04:09 PM
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53 days until the diet starts

201 this morning

Thursday Evening

Light Arms Isolation and BW Squat Jumps

Friday

HFSW, 4x6 of the 4 lifts below

Squat, 215
Bench, 185
Deadlift, 306
OH Press, 115

OH Press
115x6, 2 sets

Lat Pulldown, Band Stiff Arm Triset
120x10, Band x 10, 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

Last edited by Commander; 10-14-2011 at 05:19 PM.
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  #1686  
Old 10-16-2011, 02:14 PM
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Saturday

Morning

HFSW, 3x8

Bench, 175
OH Press, 105
Squat, 205
Squat (replacement for deadlift, people still sleeping in my house), 205

Squat
220 (plus 10) 290x3
270x11

Afternoon

Stiff arm lat pulldown ss w/ Chinup
Bandx10, BW+25x5, 4 sets

Stiff arm lat pulldown ss w/ Chinup
Bandx10, BWx5, 4 sets

Stiff arm lat pulldown ss w/ Pulldown ss w/ Deadlift
Bandx10, 115x10, 291x8, 3 sets

Crazy 8 Arm Circuit x 3
Barbell Curl 60
DB Hammer 22
Band Curl
Tricep Rope Pushdown 40
Tricep DB Kickback 10
Suspended OH Ext
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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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  #1687  
Old 10-17-2011, 04:21 PM
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50 days - don't get it Twisted

Monday

Morning

HFS, 3x8

OH Press, 110
Squat, 210 (6x8) - couldn't do deadlifts, people sleeping
Bench Press, 180

Additional Work:

Bench Press
180x8, 3 sets

Active Rest:
Lat Pulldown
115x10

and

Band Stiff Arm Lat Pulldown

Lunch

HFS, 4x5

Squat, 230
Bench, 195
Deadlift, 316
OH Press, 120

Additional work:

OH Press
120x5, 3 sets

Active Rest:
Lat Pulldown
115x10

Chinups
BWx10

DB Curls
22x10
__________________

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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  #1688  
Old 10-18-2011, 04:08 PM
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49 Days

Tuesday

Lunch

HFS, 4x5

Bench, 195
Deadlift, 316
OH Press, 120
Squat, 230

Squat
250x5, 3 sets

------

Recent Bests

Squat
270x11
300x7

Bench
255x5
272.5x4
280x3
__________________

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; 10-20-2011 at 11:56 AM.
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  #1689  
Old 10-19-2011, 04:44 PM
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48 Days - to continue my growth

Wednesday

HFS, 3x8

Squat, 210
OH Press, 110
Deadlift, 296
Bench Press, 180

Bench Press
200, 220, 240x3
240x5

Active Rest:
Lat Pulldown
115x10, several sets

Band Face Pulls

------

After sticking with the program I designed for almost 10 months and 25 pounds of mass gains. I felt really stalled out....not in strength gains, things still felt good there, but in composition and weight gain.

I needed a fresh stimulus. High Frequency Strength (see this past week's log) has been it. When I first told my wife that I was going to squat, bench, deadlift and OH press everyday in an attempt to jumpstart new gains, she said "Aren't you going to LOSE weight?" And her thought process made sense as I had worried about that very same thing.

Even though my weight choice is moderate, the total tonnage weekly I move now is more due to the frequency of squatting and deadlifting in particular. So more weight moved equals more calories burned...and I wasn't planning on eating more because, honestly, at close to 6k calories, I don't feel like I can without developing an eating disorder, lol. I've grown weary of eating. So eating the same, burning more, my wife SHOULD have been correct.

But sometimes 1+1 doesn't always equal 2. I can't say why, is it a hormonal response to squatting and deadlifting so much? I don't know and honestly I don't care right now.

I've done it for 8 days now (Sunday off, so 7 days of B, Sq, OH, Dl daily), and I am up 1.5 pounds and I feel leaner. Being heavier and feeling leaner is the Holy Grail of bodybuilding. Will it continue to work? Again, I don't know, but I am going to ride this wave as long as I can.
__________________

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; 10-19-2011 at 04:47 PM.
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  #1690  
Old 10-20-2011, 04:36 PM
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Time is ticking away

45 Days to become the biggest me possible

Last Night

Bench
220 (plus 10) 280x3 - tie PR
220x5, 3 sets

Thursday

Lunch

HFS, 3x5

Bench, 195
Squat, 230
OH Press, 120
Deadlift, 316

Deadlift
346, 376, 396, 401x3
376x5
356x5

Active Rest:
DB Bicep Curl
__________________

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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