Commanding My Body

[Commander]

So deloads are boring, sue me.

I said I wouldn't do ring work, but I was thinking about what exactly caused they nagging injuries.

The maltese cross definitely aggravated my bicep tendon when I first started doing it but that was for 2 main reasons:
1) It was a new stress on my body, I had to adjust
2) I wasn't properly warming up my chest and biceps which are under enormous strain on the maltese cross

I recalled that my most recent maltese cross sessions weren't actually that bad on my bicep tendon.

The front lever I thought to be mildly aggravating but now I attribute that to usually doing front levers after doing the maltese cross, thus starting with my biceps already tender/sore. Today I did a session of only front levers with no bicep/tendon pain.

I recalled that most recently it was actually tire work that got me sore on my bicep tendon and delt. Why? Probably because it was a "new" stimulus, i.e. haven't done it since mid September (with the exception of 1 session in November).

Also, the bicep pain as I noted yesterday was due to excessive stretch/ROM in the tire press. And the delt pain was on a high tire row, which is similar to an upright row. I prefer face pulls or band pull aparts which makes it easier to externally rotate the arm which I feel is beneficial for shoulder health while doing pulls/rows to the chest or higher. There was definitely too much internal rotation on my high tire row. Which I then felt the next time I did the maltese cross.

I say all that to conclude, that it isn't so much that I need a deload, I just need to be careful to avoid exercises that cause pain, or to warm up sufficiently for them not to cause pain. Brilliant I know, can you believe I thought of that all by myself, lol.

Tuesday - 80 days

Deadlift
323.5x5, 4 sets

Rack OH Press - pins at eye level
122.5x5, 6 sets

Active Rest during the above exercises:
Band Bicep Curl Hold

Front Lever, 6 sets of holds

superset with

Ring Dips
BWx5

DB Floor Press (left arm only)
62x10, 6, 6

* Switched to OH Pressing off the rack. Purpose - reduce stretch reflex, put more stress on muscles. I am using the same weight as on regular OH Press, so I know there has to be a greater stress on my triceps and delts. I was definitely feeling it.

Also, with the ring dips which I haven't really done before and the DB Floor press, I have a feeling there is going to be some sweet DOMS tomorrow....and in the muscles, not tendons.

[misterjaydubyoo]

Nagging injuries are the worst aren't they? Its like it doesn't exist until you do something to tweak it and remind you its still there.

[Commander]

Originally Posted by misterjaydubyoo

Nagging injuries are the worst aren't they? Its like it doesn't exist until you do something to tweak it and remind you its still there.

They suck, no question.

------

Tuesday Evening

7 supersets of L-sits and Weighted Serratus Crunches

A few hours later...

Tire Work for legs and arms

Wednesday - 79 days

Squat w/ Band Pullaparts
232.5x5, 4 sets

Bench w/ Weighted Chinups
202.5x5, 5 sets

6 times through:
a) Matlese Cross
b) OH Rack Press 132.5x3
c) Fixed Bar OH Tricep Extension

[Commander]

OK, here is my posing routine for the night show (with my excited dog in the background)

http://www.youtube.com/watch?v=qXv7zoC8gOU

I encourage critique.

I feel the need to work on facial expression for one and moving more smoothing in some of the poses (side bicep for one, I was shifty).

Also, please excuse the sound, I put the stereo in a bad spot.

Music:

Trip Lee - Twisted (Inspired from James 1:16-17)

Lyrics

"Do not be deceived my beloved brothers, every good gift and every perfect gift is from above, coming down from the Father of Lights, don't get it twisted man

My life ain't never been mine, yeah I work hard and yeah I grind, but not to get rich man not to shine, not to get rich man not to shine.
And I don't boast much I don't brag, cause everything I got man I got it from Dad, and matter fact ain't one thing I have, that God ain't put here in my hand,
So I say remember that your legs work, cause of 'em, next time you running for your goals think who's really running it.
Everything is under Him planets, countries, cities, hoods, don't get it twisted God did it, done it, got it!? Good!"

[Commander]

Thursday - 78 days

Deadlift w/ Band Pullaparts
326x5, 4 sets

Rack OH Press - pins at eye level
122.5x6, 6 sets
w/ Band Bicep Curl Hold

6 sets of:
Front Lever superset with Ring Dips, BWx5

DB Floor Press (left arm only), 62x10, 8, 7

[Commander]

Friday - 77 days

Squat w/ Band Pullaparts
235x5, 4 sets

Bench w/ Weighted Chinups 30x10, 6, 6
203.5x5, 5 sets

6 times through:
a) Matlese Cross
b) OH Rack Press 132.5x3
c) Fixed Bar OH Tricep Extension

Rear delt on left side continue to bother me. Good news, no elbow pain from ring work the last few days.

To be honest, I know rear delts are a weak point for most people, and I am not saying mine couldn't use some work, but I am pretty happy with how they look in my posing video. I am going to try and avoid hitting them directly, so band pullaparts are out for the time being. I like band pullaparts because they hit the whole upper back nicely, but for now, I am going to try and pick something that hits the mid/upperback without hitting the rear delts so directly.

[Commander]

Sled riding with kids and at least 30 minutes practing the mandatory poses after watching a great Layne Norton video with tips on each pose.

[bigbear6708]

I bet walking back up the hill was enough workout in itself!! Havent seen a BW update in a while..hows the cut going?

[Commander]

Originally Posted by bigbear6708

I bet walking back up the hill was enough workout in itself!! Havent seen a BW update in a while..hows the cut going?

Yeah, slipping up a snowy hill is pretty tough on the hamstrings, I like it!

Cut's going well, did you see my posing video a few posts back? I'd love your feedback on the posing and where my physique is at currenlty.

I feel good with where I am at right now.

Diet Update:

Bodyweight last week: 189.2
This week: 188.2

Macro's now (same as last week):
3142 123 291 220

Monday - 74 days

Wanted to test strength today since I typically train light and explosive.

Bench
285x3 - PR by 5 pounds for 3 reps

I should have went for a rep PR, at 250 or 225. Shoulder was a little tender and it definitely impacted my strength, especially getting the weight off the j-hooks.

Squat
315x7 - PR by 15 pounds for 7 reps

Very happy with the squat, form was spot on. It's crazy, but training consistently with 235 for 4 sets of 5 can maintain and even build strength.

Did a few other lighter sets after the PR's.

OH Press
123.5x5, 6 sets

Tire Drag for legs - 5 forward, 5 backward

Tire Sprints for legs - 3 sets up and back

Tire Press and Curl superset

[Commander]

Tuesday - 73 Days

Deadlift
406x8 PR
326x5, 3 sets with Band Stiff Arm Lat holds

Shrugs - deep stretch, then hold peak contraction for 1 second
270x10, 3 sets with Pull apart holds

Front Lever Hold superset with Ring Dips, BWx5, 6 total supersets

Very happy with the deadlift, nice to know strength is there.