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  #1721  
Old 11-15-2011, 05:14 PM
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20 days - I am looking forward to not eating as much, lol.

Tuesday

HFS

Squat 220
Bench 190
Deadlift 306
OH Press 110

Superset x 3:
Leg Ext 110x15
Suspended Bridge Leg Curl BWx10

Active Rest:
Band Face Pull
Chinups
Ab Wheel Rollouts
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With God's help...Mens sana in corpore sano
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  #1722  
Old 11-16-2011, 05:34 PM
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19 Days to put on that last bit of size

Tuesday Evening

Circuit, 4 times through:
Leg Extension 100x30, 20, 20, 20
Suspended Bridge Leg curl BWx12, 12, 10, 8
Ab Wheel Rollout BWx10
Crunch x 10
L-Hold for abs x 10 seconds

Wednesday

Flat Bench
242.5x3, 7 sets
242.5x10 - PR
202.5x6, 3 sets

superset

Chinups
BW+35x5, 2 sets
BW+25x5, 2 sets
BW+15x5, 5 sets

Suspended Pushups
BWx8, 3 sets

Floor Press
120x15, 2 sets

Miscellaneous Ab Work
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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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  #1723  
Old 11-17-2011, 06:46 PM
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18 days to be bloated

Wednesday Evening

Shoot some hoops

Thursday

Squat
272.5x3, 7 sets
272.5x10
222.5x6, 3 sets

OH Press
100x10, 4 sets

superset with

Pulldowns
115x10, 3 sets

Active Rest:
DB Curl
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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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  #1724  
Old 11-18-2011, 05:06 PM
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17 days until I won't be bloated

Friday

HFS 3x5

Squat 220
Bench 190
Deadlift 306
OH Press 110

OH Press
110x5, 3 extra sets

Active Rest:
Band Face Pulls x 10, many sets
Chinups BW+25 x 5, 5 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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  #1725  
Old 11-18-2011, 06:06 PM
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superbilt superbilt is offline
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Putting in good work as always.
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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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  #1726  
Old 11-18-2011, 07:33 PM
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Quote:
Originally Posted by superbilt View Post
Putting in good work as always.
Thanks! Trying to eek out that last bit of muscle.

Forgot to mention, hit an all time high this morning at 202.5! (for a morning weigh in, been heavier at night but that doesn't really count)

I was hoping to get to 210, at this rate, I may hit 204 at the end of this bulk, but still it is the biggest I have ever been. Feels good to say that, and still have abs while I say it.

-----

Bodyweight average this week was 200.6, highest I have maintained except for one brief period in early May 2009 (right after my first Smolov run) where I averaged 200.7 for two weeks. But, I was not as lean then either. Hope to set a new high average.

Regardless, as I either gain (or at the worst maintain) for the next 2.5 weeks, I will have been the biggest I have been and been there for the longest I have ever been as well. That's a good way to go into a contest prep diet if you ask me.
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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; 11-18-2011 at 07:41 PM.
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  #1727  
Old 11-19-2011, 10:18 PM
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16 days to diet time

Saturday

Morning

Squat - just doing these light to get blood flowing and keep practice with the movement
170x5, 5, 10

superset with

OH Press
100x5, 5, 10

Occluded Leg Extension
100x20, 10, 10, 2 then epic fail

Crazy 8's Arms - 3 rounds - minimal rest:
Barbell Curl 65
DB Hammer 23
Band Curl
Tricep Rope Pushdown 45
Kickback 10
Suspended OH Ext

Occluded Bridge Leg Curl
BWx10, 10, 10

Afternoon

Deadlift
306x5, 10 sets

Active Rest:
Lots of ring work - dips, L-holds, upside down shrugs, inverted L hold

Had my suspension trainer for awhile now, but I had stopped being creative on it, mostly used it for pushups.

However, a combination of things got me back into it: 1) I had forgot how awesome upside down glute ham raise (suspended bridge leg curl) are, well, now I remember. 2) My son is in gymnastics so I tried to create some basic exercises on it that he could do to get some functional strength for gymnastics. 3) T-Nation contributor Christian Thibeadeau has been writing about using them recently.

I think I might get some new growth, specifically in my abs from the ring work.

Also, threw in occlusion today, been awhile since I used it. I should try to keep it in there as studies suggest it can cause capillarization which will be good for getting my legs lean for the contest.

Great workouts today!

Tomorrow will be a well earned day of rest.
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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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  #1728  
Old 11-20-2011, 06:36 AM
bigbear6708 bigbear6708 is offline
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Contests on the weight, cant weight to see how well you progress through the prep
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finally got camera, more vids to come!
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  #1729  
Old 11-21-2011, 05:24 PM
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2 weeks until I get peeled like a banana (that was corny)

Monday

HFS 4x5

Squat 240
Bench 205
Deadlift 326
OH Press 122.5

Floor Press
122.5x15, 2 sets

Active Rest:
DB Curl
Band Stiff Arm Lat Pulldowns
Vertical L-hold on rings
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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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  #1730  
Old 11-22-2011, 05:28 PM
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13 days

Tuesday

HFS 3x5

Squat 220
Bench 190
Deadlift 306
OH Press 110

Superset x 3:
Leg Ext 102.5x15
Suspended Bridge Leg Curl BWx10

Active Rest:
Band Face Pull
Chinups
Ab Wheel Rollouts
Crunches
__________________

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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