Commanding My Body

[Commander]

Friday - 57 days -

Deadlift w/ Stiff Arm Lat Hold
340x5, 4 sets

OH Press w/ Band Pullapart Holds
131x5, 7 sets

Chinups w/ Pushups
BW+35x10, 6, 5

Matlese Hold Progression - was very careful on these so as not to reaggravate my shoulder

A few hours later...

CT Prowler Leg Protocol with some upper body sled work as well

Also did the prowler leg protocol last night and I have been practicing posing a lot. Bodyweight 185 this morning, finally feel like I have it balanced out.

Here's what I have been up to lately, trying to be explosive, not working close to maximal at all.
http://www.youtube.com/watch?v=ld0qc***n_k

I realize the squat is a little high, but I am OK with that.

[Commander]

Saturday - 56 days - arm focus

Squat w/ Band Pullapart
280x3, 3 sets
300x3
250x5, 3 sets

Bench with Chains
167.5 (+50) x5, 5 sets

superset with

Front Lever Hold

Arms: 30 seconds rest between sets

Wide Grip Preacher
41x10, 3 sets

Tricep Band Extension
4x10

Narrow Barbell Curl
41x10, 3 sets

Suspended OH Extension
4x8

Incline DB Curl
10x15, 2 sets

Pushups
2x15

----

Brief afternoon session

Squat
350x2 - PR
320x7 - PR

L-Sit superset with Weighted Serratus Crunches, 7 supersets

[Commander]

Monday - 54 days - chest focus

Squat w/ Band Pullapart Holds
252.5x5, 4 sets

Bench with Chains (+50 pounds at the top) - all reps paused on chest
170x5, 5 sets
190x2
210x2

superset with

Front Lever Holds

Triset: 5 rounds
A) Inverted Row on Rings - BWx4, isometric hold for 4 seconds on last rep
B) Ring Dips - BWx5
C) Band Chest Hold - maltese position

What do you think about the economy?
http://theeconomiccollapseblog.com/a...y-is-improving

-------

Diet Update

Bodyweight last week: 186.1
Bodyweight this week: 183.4

Ouch! 2.7 pounds is too much for one week, macros going back up. Goal at this point is 1 pound per week for the next 10 weeks until the show.

3142 calories, 123 fat, 291 carbs, 220 protein

[Commander]

Tuesday - 53 days

Deadlift w/ Stiff Arm Lat Hold
381x3, 5 sets
331x5

Shrugs
276x10, 2 sets

OH Press
147.5x3, 5 sets
132.5x5

Superset with Maltese Cross Holds

Wide Preacher Curl
42.5x10, 2 sets

Narrow Barbell Curl
42.5x10, 2 sets

------

Observations during posing last night:
Fan striations starting to come on the lats, Christmas tree coming along. Veins running up and across bicep nicely. Starting to see two veins running on the side of abs. Butts getting leaner, starting to see some hamstring cuts coming in. I am right on schedule.

[Commander]

Wednesday - 52 days

Squat w/ Band Pullapart Holds
253.5x5, 4 sets

Bench with Chains (+50 pounds at the top) - all reps paused on chest
171x5, 5 sets
superset with
Front Lever Holds

Ring Dips - BWx6, 5 sets
superset with
Inverted Glute Ham - BWx8, 5 sets

Tricep pump work

-----

Wednesday Evening

L-Sits superset with Weighted Serratus Crunch, 8 supersets

Forgot to mention...

Tuesday Evening

Tire Dragging for legs and upperbody

[Commander]

Thursday - 51 days

Deadlift w/ Stiff Arm Lat Hold
341x5, 4 sets

OH Press w/ Leg Extension (100x10)
132.5x5, 6 sets

Chinup
36x10, 6, 6

Matlese Hold, 4 holds
superset with
Lateral Raise deadstop on bench then Lateral Raise regular reps, 8 lb

* Practicing my night show routine last night (haven't done that in awhile since I've been working hard on the mandatories). I changed it slightly and made it work better for my body structure IMO. I am quite happy with it and with how I look at this point.

[Commander]

Thursday Evening

Tire Drags for legs and upperbody

Friday - 50 days

Squat w/ Band Pull Apart Holds
255x5, 4 sets

Squats were slightly tougher than normal, legs fatigued from leg extensions yesterday (body not used to them, I barely do them) and tire dragging

Bench (no chains)
190, 210, 220, 230, 240x3
250x3, sets
superset with (alternating sets)
Front Lever and Band Face Pull Hold

Inverted Row (L-sit), BWx4 + 4 second isometric hold on final rep
superset with
Ring Dips, BWx6, 5 supersets

[arian11]

I see you went from 170ish to 200 and now you are in the 180s. How much lighter do you expect to be come competition time?

[Commander]

Originally Posted by arian11

I see you went from 170ish to 200 and now you are in the 180s. How much lighter do you expect to be come competition time?

I expect to be mid 170's.

I finished last cut at 170 before starting my contest prep week. I would say my conditioning now is almost EQUAL to the conditioning I had at 170 and I weigh 182-183. By 180 I should have pretty much equal conditioning in my opinion. Getting to 175 would mean I come in with even better conditioning than last cut and with more muscle as well.

------

Wow, I posed pumped up for the first time (during this prep) last night after doing the Prowler Leg Protocol and additional upperbody sled work. The increased size and vascularity were fun to say the least. And to add to that, I was in a public restroom (don't ask) and the lighting was PERFECT. I am definitely feeling confident.

However, it made me think, I am glad that I do the rest of my posing in less than perfect lighting with a non-pumped up body. Because if I can get to a point where I look good not-pumped (and I feel I am getting there) than the added confidence of knowing I will look even better come competition day with a tan and pump are simply icing on the cake.

[Commander]

Saturday - 7 weeks until I am stage ready

Squat - each rep paused in the hole, super explosive
170x3, 190x3
200x3, 8 sets

OH Press
120x3, 10 sets

Arms: 30 seconds rest

Band Bicep Curl Hold, 3 sets

Wide Preacher Curl
42.5x10, 3 sets

Narrow Barbell Curl
42.5x10, 3 sets

Inc DB Curl
10x15, 2 sets

Band Tricep Extension
4 sets of 10

Suspended OH Extension
4 sets of 8

Floor Press
120x10, 4 sets

Occlusion:
Leg Extension
100x20, 10
75x10, 10

--------

Diet Update:

Bodyweight average last week: 183.4
Bodyweight average this week: 182.1

Still lost over a pound in spite of bumping up carbs. I was 183 this morning though, if I weight around 183 tomorrow I will keep macros the same, if I weigh in lighter thn 182 than I may bump them up a bit again.