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#1841
02-27-2012, 04:13 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
02-28-2012, 04:26 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
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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 Last edited by Commander; 03-01-2012 at 12:14 PM.
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#1843
02-29-2012, 04:12 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
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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 Last edited by Commander; 02-29-2012 at 04:19 PM.
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#1844
03-01-2012, 12:13 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
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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 Last edited by Commander; 03-01-2012 at 12:16 PM.
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#1845
03-01-2012, 04:40 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! 
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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 Last edited by Commander; 03-05-2012 at 02:25 PM.
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#1846
03-01-2012, 04:51 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
03-01-2012, 06:45 PM
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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/user/bigbear6708 finally got camera, more vids to come!
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#1848
03-02-2012, 05:38 PM
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Quote:
----- 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)
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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 Last edited by Commander; 03-02-2012 at 05:56 PM.
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#1849
03-02-2012, 06:24 PM
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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/user/bigbear6708 finally got camera, more vids to come!
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#1850
03-03-2012, 05:50 PM
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Friday Evening
Tire Drags for Legs/Upperbody Quote:
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
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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 Last edited by Commander; 03-05-2012 at 01:58 AM.
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