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  #1761  
Old 12-27-2011, 08:35 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)
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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  
Old 12-30-2011, 05:12 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:



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
__________________

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 05:56 PM.
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  #1763  
Old 01-01-2012, 08:20 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  
Old 01-02-2012, 10:58 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.
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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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  #1765  
Old 01-03-2012, 05:15 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  
Old 01-04-2012, 05:34 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 05:42 PM.
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  #1767  
Old 01-05-2012, 05:19 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.
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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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  #1768  
Old 01-06-2012, 05:48 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 05:50 PM.
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  #1769  
Old 01-09-2012, 12:51 PM
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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 02:02 PM.
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  #1770  
Old 01-09-2012, 05:20 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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