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#1761
12-27-2011, 07:35 PM
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Tuesday - 94 days
Bench 197.5x5, 3 sets w/ Stiff Arm Hold Deadlift 316x5, 4 sets w/ Lat Stretch Hold (bottom position of ab wheel rollout) OH Press 115x5, 3 sets w/ Band Bicep Curl Hold Maltese Cross Practice, 4 holds w/ Band Bicep Curl Hold Back Lever Practice, 3 holds w/ OH Press (same as above)
__________________
 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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#1762
12-30-2011, 04:12 PM
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I like what's happening with my body.
My body seems to be responding to the new training stimulus of ring hold progressions. I feel more cohesive, like my body flows, rather than being a collection of parts. I am getting better at staying tight on all exercises. I think I am getting some hypertrophy of the external obliques between the abs and serratus. I say that because they are popping out more than I thought they'd be at this level of leanness. The external obliques can be really impressive if developed and lean. I hope this continues. I wouldn't mind having oblique's like Jim Cordova's: .jpg) Thursday - 92 days Squat 227.5x5, 4 sets w/ Band Pullaparts Bench 215x5, 3 sets w/ Chinups 177.5x6, 3 sets w/ Band Chest Hold Maltese Cross Progression 3 holds w/ Incline Pushups, BWx15, 15 15 OH Press 115x5, 3 sets w/ Suspended Tricep Extension Friday - 91 days Bench 197.5x5, 3 sets w/ Stiff Arm Hold Deadlift 316, 326, 336, 346x5 w/ Lat Stretch Hold (bottom position of ab wheel rollout) OH Press 115x5, 3 sets w/ Band Bicep Curl Hold and Band Curls Maltese Cross Practice, 3 holds w/ Band Bicep Curl Back Lever Practice, 4 holds w/ OH Press 2 sets and Band Bicep 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 Last edited by Commander; 12-30-2011 at 04:56 PM.
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#1763
01-01-2012, 07:20 PM
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Saturday
OH Press 115x5, 10 sets (throughout workout) Band Curls and Pushups to warmup up chest/biceps for ring work Maltese Cross Hold x 6 Front Lever Hold x 3 Deadlift 316x5, 3 sets w/ Light tricep extensions for pump Sunday - 89 days Tire Dragging for legs with holds Tire Row and 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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#1764
01-02-2012, 09:58 PM
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Monday - 88 days
Squat 260x5, 4 sets w/ Band Pullaparts Bench 200x5, 3 sets w/ Chinups 180x6, 3 sets w/ Band Chest Hold Maltese Cross Progression 4 holds w/ Band Curls OH Press 117.5x5, 3 sets w/ Band Tricep Extension Forgot to do pushups with the Maltese cross progression, whoops. Also, I usually do suspended tricep extension with OH press, but my abs were so rock from the maltese cross that I couldn't maintain the position. It was awesome.
__________________
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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#1765
01-03-2012, 04:15 PM
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Tuesday - 87 days
Bench 200x5, 3 sets w/ Stiff Arm Hold Deadlift 318.5x5, 4 sets w/ Lat Stretch Hold (bottom position of ab wheel rollout) OH Press 117.5x5, 3 sets w/ Band Bicep Curl Hold Maltese Cross Practice, 3 holds w/ Band Bicep Curl Back Lever Practice, 5 holds w/ OH Press (same as above) and Band 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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#1766
01-04-2012, 04:34 PM
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Forgot Monday evening was about 10 sets of L-sits (10 second hold) superset with Serratus Crunches, left me abs pumped that night and still sore today. Sweet.
Tuesday Evening Lots of posing practice; quarter turns, mandatories and my routine Hope to get up a video soon of my posing routine. Wednesday - 86 days Bicep a little sore, I actually hurt it doing a side tricep pose, there is some weird pressure on your arm in that pose and of course the arm is in a slightly awkward position as well. The soreness was enough for me to back away from bench today and rings. Of course, taking a day off of bench mid-week is probably best anyway since continual benching eventually catches up with me. Squat 230x5, 3 sets OH Press (Push Press on heavier weights) 120, 130, 140, 150x5 140, 130x5 superset with Chinups BW, +10, +20, +30, +40x5 OH Press 120x5, 5 or 6 sets, not really sure how many with Suspended OH Tricep Extension, Band Tricep Extension and Shoulder Stretch Hold with bands
__________________
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; 01-04-2012 at 04:42 PM.
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#1767
01-05-2012, 04:19 PM
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Wednesday Evening
Dragged my tire out in the freezing cold...Why? Because hopefully the guy next to me on the bodybuilding stage didn't have the drive to do that. Great pump in legs from the dragging. Almost filled out my snow pants with the pump, lol. Thursday - 85 days Bench 200x5, 3 sets w/ Stiff Arm Lat Hold Deadlift 321x5, 4 sets w/ Lat Stretch Hold on ab wheel Tire High Row 75x20 reps, 5 sets superset with Maltese Cross Hold x 3 & Front Lever x 4 (been calling this back lever because it works the back muscles, but it is actually the front lever) I'm thinking I may deload a bit next week. Progress has been good but I have some nagging sore spots.
__________________
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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#1768
01-06-2012, 04:48 PM
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Thursday Evening
L-sit - 10 second hold superset with Serratus Crunch w/ 12 pound DB in each hand (see here if confused: http://www.t-nation.com/free_online_...erratus_crunch ) 8 supersets left my abs pumped, I love this superset. Later that evening.... Tire Work: Forward drag, lunge hold each leg Backward drag, squat hold Repeat 6 more times for 7 total sets Tire Curl Tire Press 3 superset of the curl and press Friday - 84 days Squat 230x5, 3 sets Bench 200x5, 3 sets OH Press 120x5, 3 sets Maltese Cross 6 holds Front Lever 3 holds Active Rest: Band Curl, Ring Dips So the high tire rows during Thursday's lunch workout aggravated something in my left rear delt, which got further aggravated during today's maltese cross progression. Just a reminder that; 1) I should deload next week 2) Upright row type exercises suck and are hard on your shoulder. Next week's deload, probably will be reduced ring work and decreased poundages and on my regular barbell lifts thus effectively decreasing volume and intensity slightly. And I will increase tire work which isn't very traumatic on the body. Frequency will remain as is.
__________________
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; 01-06-2012 at 04:50 PM.
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#1769
01-09-2012, 11:51 AM
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Saturday - 83 days
Bench 200x5, 3 sets w/ Chinups Deadlift 321x5, 3 sets OH Press 120x5, 3 sets Tire Work: Forward and Backward drags for legs with isometric holds x 6, 100lb Tire Curl and Row superset x 3, 50 and 75 lb Tire Tricep Extension and Front Raise superset x 3, 25 lb Sunday - 82 days L-sit superset with Serratus Crunch (15 lb DB each hand), 10 sets Diet Update: Bodyweight average last week: 191.4 This week: 189.2 Now I am going to slow things up a bit, focus in about 1.5 pound per week loss for the next four weeks and then slow it up again to 1.0 pound. Can I guarantee it will happen like that? No, but I am going to try. Macro's last week: (calories, fat, carbs, protein) 3331 135 310 222 Macro's now: 3142 123 291 220
__________________
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; 01-09-2012 at 01:02 PM.
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#1770
01-09-2012, 04:20 PM
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Monday - 81 days
HFS 3x5 Squat 232.5 Bench 202.5 OH Press 122.5 Tire Work: Forward Drag Backward Drag Chest Press Repeat 3 more times for 4 total sets * This begins deload week. I had intended to go lighter, but reconsidered. I think I will keep weights at base levels and avoid going heavier (I typically pick one lift each day and go heavier) this week. Also, as I had planned, I will abstain from ring work since that was hard on my elbow and shoulder. Unfortunately, the tire press seemed to aggravate my left bicep tendon, probably due to an extreme range of motion I use on that exercise (I start with my chest in a pre-stretched position). I will have to either not do the exercise or shorten the range of motion.
__________________
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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