Commanding My Body

[Commander]

Originally Posted by bigbear6708

LOL,

if mine are too tight after a minute, i break down and loosen em up a bit...you're an animal!

Thanks! The fact that I was 6 weeks out from a contest helps motivate me!

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Monday - 40 days

Squat w/ Band Pull Aparts
260x5, 5 sets

* Felt absolutely great

Bench with Chains
175 (+50) x5, 6 sets

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 - BWx6
C) Band Chest Hold - maltese position

An hour later...

Tire Drags for Legs/Upperbody

[Commander]

Tuesday - 39 days

Deadlift w/ Stiff Arm Lat Hold
346x5, 5 sets

Shrugs
282.5x10, 2 sets

OH Press w/ several sets of band pull apart holds
136x5, 6 sets
120x3, 3 sets - super explosive, paused at the bottom

superset with the following bicep exercises

Wide Preacher Curl
45x10, 2 sets

Barbell Curl
45x10, 2 sets

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Diet Update:

Bodyweight average last week: 182.1
Bodyweight average this week: 180.6

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Tomorrow starts Resveratrol

Supplement Used: ProSource Resveratrol
Dosage Used: 2 capsules daily in the morning
Supposed benefits: 1) estrogen-lowering 2) age-diminishing 3) healthy circulation (and more)

According to Charles Poliquin, the quads/hams are estrogen sites in terms of fat.

"Estrogens, produced from androgens through enzymatic actions, are the primary female sex hormones. The three major naturally occurring estrogens in women are estradiol, estriol, and estrone. The values for the quadriceps and hamstrings sites are indicative of your ability to manage estrogen levels. As they are related to overall estrogen level, as well as ratio, females get more latitude in this area then males. For men, the quadriceps and hamstrings should approach the same value as the triceps, which indicates lower estrogen values."

I took it during my 2010 cut and I felt it was beneficial. I hope it helps me again.

[Commander]

Wednesday - 38 days

Squat plus chains w/ suspended straps fall out hold and band bicep curl hold
230 (+50) x3, 8 sets

* Paused first two reps in the hole, did the opposite on the final rep, I practiced using the stretch reflex on the final rep to get out of the hole quickly

Bench - each rep paused, not long, but definitely paused, explosive
205x5, 5 sets

superset with Front Lever Holds

Triset: 4 rounds
1) Ring Dips, BWx6
2) Suspended OH Extension, BWx5
3) Inverted Row, BWx4, isometric hole on final rep

[Commander]

Forgot to mention...

Tuesday evening

Tire drags for legs/upper body

Followed by Serratus Crunches superset with Maltese Hold

Wednesday Evening

5 rounds - miniworkout

a) 2 Vertical Jumps
b) Squat 220x3
c) Maltese Hold
d) Serratus Crunch

Thursday -37 days

Deadlift with Chains
310 (+50) x5, 5 sets

superset with

Stiff Arm Band Lat Hold

OH Press
138.5x5, 6 sets

superset with

Inverted Glute Ham
BWx10

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

Chinup
BW+25 x 6, 2 sets

superset with

OH Press
100x3, 2 sets - super explosive

[Commander]

Thursday Evening

Tire Drags

Tweaks to night show posing routine

Friday - 36 days

Squat w/ Band Pull Aparts
262.5x5, 5 sets

Bench with Chains
177.5 (+50) x5, 6 sets

superset with Front Lever Holds

Triset: 4 rounds
A) Inverted Row on Rings - BWx4, isometric hold for 4 seconds on last rep
B) Ring Dips - BWx6
C) Band Chest Hold - maltese position

[Commander]

Saturday - 5 weeks until I am stage ready

Squat with Chains - some reps paused in the hole, trying to be explosive
225 (+50) x3, 10 sets

superset with

OH Press
110x3, 10 sets

Arms: 30 seconds rest

Band Bicep Curl Hold, 3 sets

Wide Preacher Curl
45x10, 3 sets

Narrow Barbell Curl
45x10, 3 sets

Inc DB Curl
10x17, 2 sets

Band Tricep Extension
4 sets of 10

Suspended OH Extension
4 sets of 8

Floor Press
125x10, 4 sets

Occluded Leg Extension - 30 to 40 seconds rest between sets
102.5x20
102.5x10
77.5x10
77.5x10

[HardCory]

I tried occluded leg extensions yesterday for the first time they were absolutely brutal. Do you feel more pain where your legs are wrapped?

[Commander]

Originally Posted by HardCory

I tried occluded leg extensions yesterday for the first time they were absolutely brutal. Do you feel more pain where your legs are wrapped?

Glad to hear you tried them.

Maybe you wrapped too tight, because, no, the pain is not more intense where I wrap, the pain is in the entire quad. I wrap just the upper thigh to make sure the blood flow gets reduced. Once I start hitting the reps, the whole quad starts to burn/ache.

[Skyflex]

Commander, I watched some of your videos...cool stuff! I love the tire work, I can't wait to get myself a tire, sandbag, keg, etc. I used to do MMA style conditioning, so I looked for some good material down that alley. I found the Ross Enamait books, good stuff!!!

[Commander]

Originally Posted by Skyflex

Commander, I watched some of your videos...cool stuff! I love the tire work, I can't wait to get myself a tire, sandbag, keg, etc. I used to do MMA style conditioning, so I looked for some good material down that alley. I found the Ross Enamait books, good stuff!!!

Thanks for checking in and watching the videos! Glad you found some useful stuff.

I am a DIY guy when it comes to fitness, trying to be cheap. Ross Enamait is great when it comes to finding DIY info.

Tire work is awesome, I will be dragging a tire for the rest of my life. It is (IMO) the best conditioning tool.

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Diet Update:

Bodyweight average down 0.2 pounds to 180.4. Almost nothing, but that's OK. I feel in control, I intentionally ate more because I wanted to slow it down this week to stay on target. Plan is to lose roughly 1 pound per week from here on out.