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  #1841  
Old 02-27-2012, 05:13 PM
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Monday - 33 days

Squat w/ Band Curl Holds
265x5, 4 sets

Bench
207.5x5, 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
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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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  #1842  
Old 02-28-2012, 05:26 PM
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Monday Evening

L-Sit
superset with
Weighted Serratus Crunch, 19 lb DB each hand x 10 reps

7 rounds

Posing

Tuesday - 32 days

Deadlift w/ Stiff Arm Lat Hold
348.5x5, 5 sets

Shrugs
285x10, 2 sets

OH Press
140x5, 5 sets
120x3, 5 sets

superset with

Maltese Cross Holds

Bicep Curl
50x10, 2 sets
__________________

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; 03-01-2012 at 01:14 PM.
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  #1843  
Old 02-29-2012, 05:12 PM
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Tuesday Evening

Tire Dragging

Forearm roller

Wednesday - 31 days

Squat plus chains w/ band bicep curl hold
232.5 (+50) x5, 5 sets

* Paused some reps in the hole

Bench with chains
180 (+50) x5, 5 sets

superset with Front Lever Holds

Triset: 5 rounds
1) Ring Dips, BWx7
2) Suspended OH Extension, BWx5
3) Inverted Row, BWx4, isometric hole on final rep
__________________

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; 02-29-2012 at 05:19 PM.
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  #1844  
Old 03-01-2012, 01:13 PM
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Some updates:

WHOOPS, TOO EXPLOSIVE

I was finishing up a bench session with a lighter set (as CT talked about, always ending with a really explosive set). Well....

Not griping the bar tight enough + Light weight/super explosive = Bar slipping out of hand

Bar slipping out of hand also happens to equal the bar landing extremely close to my neck. I was a bit shaken up from this, but luckly I recovered quick, got it off my chest and moved on. Did I mention I am squeezing the bar harder now?

SHRUGS

Doing a set of shrugs with a deep stretch, I accidently let it stretch too far and really strained my neck. That was on Tuesday, 2 days later it still is really tight and hurts if I move it suddenly.

Needless to say, I was ticked off at myself. Shrugs aren't exactly a personal favorite of mine, nor do I think they offer much bang for your buck, however, I like to give my traps that extra bit of stimulation and it's easy to strip a bit of weight off after doing deadlifts and hit a few sets. Well, I will either be ditching the shrugs or being much more conscious of how far I let the weight pull my traps down.

NEW NIGHT SHOW POSING VIDEO

I've tweaked the routine slightly since last time. I think it complements my body more with the changes I have made. I realized after watching this that I need to work on making my transitions smoother. I've been practicing mostly the mandatory poses and obviously, you don't have to worry about hitting a pose timed to music during the pre-judging. I feel confident that if I practice the night show routine more often I can get it smoother, but right now my priority is still practicing the mandatory poses.

In this video, I am 52 Days out from the show. I feel the lighting accurately shows my conditioning. Overall, I am pleased with how I look. Legs are a bit behind my upperbody, but I have seen them steadily improving so I am not concerned. I woke up at 183 the day this video was shot (last night). VERY happy to be 13 pounds OVER the previous cut (October 2010) and just as conditioned.

http://www.youtube.com/watch?v=WkL-ZOdomrM

ORDERED MY TRUNKS

I ordered my posing trunks yesterday, I went with dark grey flex cut from Cherry Bombs. I plan to do a mandatory poses video once I get the trunks.

-------

"It is tyrannical to force faith-based organizations to commit what they consider sins and dictate to insurance companies that they deliver a service for free — namely, birth-control coverage — for which they normally charge money"

Deroy Murdock, National Review
__________________

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; 03-01-2012 at 01:16 PM.
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  #1845  
Old 03-01-2012, 05:40 PM
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Wednesday Evening

OH Press - super explosive, paused reps
120x3, 10 sets?

Not really sure how many sets I did, I didn't keep track, just did a set every now and then while I coached my 7 and 11 year old through their workout

Ab/Ring work: 5 rounds
a) Maltese Hold
b) Blast Strap fallout hold
c) Weighted Serratus Crunch
d) Band Bicep Curl Hold

Night show posing practice

Thursday - 30 days to be Stage Ready...3 weeks early!

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

superset with

Stiff Arm Band Lat Hold

Chinup
BW+40 x 6, 3 sets
BW+40 x 5 - just fatigued, didn't want to grind out the last rep, not because I couldn't, but because I don't see grinding as effective

OH Press
141x5, 6 sets

superset with

Inverted Glute Ham
BWx10

Matlese Hold, 4 holds

superset with

Heavy Lateral Raise Swings
22x10, 10, 7

* First time trying these heavy lateral swings. I know 22 pounds doesn't look heavy. But I normally work with between 8 and 12 pounds on laterals and keep the form fairly strict. So, 22 pounds was double my normal working weight, a big jump. They were fun.

OH Press
120x3, 1 set - super explosive

------

Not sure what is going on, but weighed in at 183 yesterday morning and 184 this morning. As you can see from the video (I hope), it hasn't impacted my conditioning, I still feel and look lean. I am not going to make dietary or training changes, no need to overreact, I am still happy with what I see in the mirror.

I did strain my neck and wondered if there were some type of inflammation and water retention, but that wouldn't cause a 4 pound swing. I considered the fact that I just started taking Resveratrol, but if anything, due to it's circulation benefits and overall purpose, it would be more likely that I drop a pound or two from the Resveratrol.

Maybe it is working so good as an aromatase inhibitor, that I am getting totally jacked off the extra testosterone!
__________________

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; 03-05-2012 at 03:25 PM.
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  #1846  
Old 03-01-2012, 05:51 PM
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If you are familiar with "The Walking Dead", you will appreciate this card my wife made me...



http://www.flickr.com/photos/command...in/photostream
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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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  #1847  
Old 03-01-2012, 07:45 PM
bigbear6708 bigbear6708 is offline
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LOL...love the card! Before I blew it up, I was disappointed your wife made you Shane..but now I understand why! LOL
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my youtube channel: http://www.youtube.com/kbarry86

finally got camera, more vids to come!
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  #1848  
Old 03-02-2012, 06:38 PM
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Quote:
Originally Posted by bigbear6708 View Post
LOL...love the card! Before I blew it up, I was disappointed your wife made you Shane..but now I understand why! LOL
Thanks, my wife is awesome!

-----

Thursday Evening

Tire Dragging for legs/upperbody

* The leg portion of this is getting absolutely dreadful as I progressively add weight.

Friday - 29 days

Squat w/ Band Face Pull Holds
266.5 x 5, 4 sets

Bench
208.5x5, 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 (not every round)
__________________

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; 03-02-2012 at 06:56 PM.
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  #1849  
Old 03-02-2012, 07:24 PM
bigbear6708 bigbear6708 is offline
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oh, and I also watched the video..looking good man! HUGE!!! and very cut for how far out you still are!
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my youtube channel: http://www.youtube.com/kbarry86

finally got camera, more vids to come!
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  #1850  
Old 03-03-2012, 06:50 PM
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Friday Evening

Tire Drags for Legs/Upperbody

Quote:
Originally Posted by bigbear6708 View Post
oh, and I also watched the video..looking good man! HUGE!!! and very cut for how far out you still are!
Thanks for taking the time to watch and give feedback.
I am feeling quite confident with my conditioning at this point.

-----

Saturday - 4 weeks until I am stage ready

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

superset with

OH Press
122.5x3, 10 sets

Arms: 30 seconds rest

Band Bicep Curl Hold, 3 sets

Wide Preacher Curl
46x10, 3 sets

Narrow Barbell Curl
46x10, 3 sets

Inc DB Curl
12x10, 2 sets

Band Tricep Extension
4 sets of 10

Suspended OH Extension
4 sets of 8

Floor Press
127.5x10, 4 sets

Saturday Afternoon

Tire Drags - Legs/Upperbody

Sunday

L-Sit / Serratus Crunch supersets, 7 sets

Occluded Walk
__________________

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; 03-05-2012 at 02:58 AM.
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