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  #1851  
Old 03-06-2012, 06:09 PM
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Tuesday - 25 more days to get these glutes tighter

Squat w/ Band Curl Holds
267.5x5, 5 sets

Bench
210x5, 5 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 - BWx7

* Took Monday off due to my son being sick, I hung out with him instead.
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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; 03-06-2012 at 06:14 PM.
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  #1852  
Old 03-07-2012, 05:24 PM
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Tuesday Evening

Tire Dragging

Wednesday - 24 days

Deadlift w/ Stiff Arm Lat Hold
351x5, 5 sets

OH Press w/ Face Pull Hold
142.5x5, 6 sets

Shrugs
220x10, 2 sets

* Knocked off 65 pounds from last week's workout and instead of going for a 1 second contraction, I went for a 3 second contraction on each rep. And I didn't let it stretch as far down since last week I strained my neck doing that. Felt good.

OH Press
120x3, 4 sets

superset with

Maltese Cross Holds, 5 sets

Bicep DB Curl using Fat Gripz
25x10, 8

Wow, forearms got hit much harder with the fat gripz, I like it.
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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; 03-07-2012 at 08:19 PM.
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  #1853  
Old 03-08-2012, 05:30 PM
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Wednesday Evening

* Did this while coaching my two sons' workout

OH Press
120x3, 10 sets

DB Bicep Curl with Fat Gripz
25x5, 5 sets

Maltese Hold

superset with

Weighted Serratus Crunch
22x10, 5 sets

Thursday - 23 days to cut up my glutes

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

* Paused some reps in the hole

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

superset with Front Lever Holds

Triset: 4 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
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  #1854  
Old 03-10-2012, 12:39 AM
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Thursday evening

Occluded Walk

Friday - 22 days

Morning

Band Holds

Vertical Jumps

Lunch

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

superset with

Stiff Arm Band Lat Hold

Deadlift
310x3, 4 sets

superset with

Max Vertical Jump
1 jump, 4 sets

Shrug - 3 second contraction
225x10, 2 sets

Seated OH Press - working out at someplace different, ceiling too low
95, 100, 105, 110, 115x5
95x3, 4 sets

Heavy Lateral Raise Swings
20x10, 8

Afternoon

Tire Dragging
__________________

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; 03-10-2012 at 02:30 PM.
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  #1855  
Old 03-10-2012, 02:50 PM
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New Posing Practice - with my posing trunks!

Exactly 6 weeks from the show!

http://www.youtube.com/watch?v=I2YsSfutjsc
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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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  #1856  
Old 03-10-2012, 07:07 PM
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Saturday - 3 weeks until I am stage ready

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

superset with

OH Press
123.5x3, 10 sets

Arms: 30 seconds rest

Band Bicep Curl Hold, 3 sets

Wide Preacher Curl
47.5x10, 10, 7

Narrow Barbell Curl
47.5x10, 8, 6

Inc DB Curl
12x11, 9, 2 sets

* Reps fell off this week because I used Fat Gripz, that really changes how it hits your forearms and biceps, it is a neat challenge. Last week I got all sets of 10 with 46 pounds.

Band Tricep Extension
4 sets of 10

Suspended OH Extension
4 sets of 8

Floor Press - also with Fat Gripz
130x10, 4 sets

Saturday Afternoon

Tire dragging
__________________

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; 03-11-2012 at 01:27 AM.
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  #1857  
Old 03-10-2012, 07:12 PM
bigbear6708 bigbear6708 is offline
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wow, looking incredibly lean, especially in the obliques..loving the cross striations there. Your upper back is also extraordinary!

PS, used the hydrogen peroxide thing last night as I felt a cold coming on...woke up today 100% better
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finally got camera, more vids to come!
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  #1858  
Old 03-12-2012, 05:15 PM
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Quote:
Originally Posted by bigbear6708 View Post
wow, looking incredibly lean, especially in the obliques..loving the cross striations there. Your upper back is also extraordinary!

PS, used the hydrogen peroxide thing last night as I felt a cold coming on...woke up today 100% better
Thanks for watching BigBear!

Yeah, obliques and back are definitely strong points for me. Glad the Hydrogen Peroxide worked for you!

-----

Monday - 19 more days to get these glutes tighter

Squat w/ Band Curl Holds
270x5, 5 sets

Bench
211x5, 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 - BWx7

* Everything felt great, squats and bench both tight and explosive.
__________________

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
Reply With Quote
  #1859  
Old 03-19-2012, 11:43 AM
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Saturday - 2 weeks until I am stage ready

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

superset with

OH Press
125x3, 10 sets

Arms: 30 seconds rest

Band Bicep Curl Hold, 3 sets

Wide Preacher Curl
47.5x10, 10, 10

Narrow Barbell Curl
47.5x10, 8,8

Inc DB Curl
12x11, 10,

Band Tricep Extension
4 sets of 10

Suspended OH Extension
4 sets of 8

Floor Press - also with Fat Gripz
132.5x10, 4 sets

Saturday Afternoon

Took down swings in my yard, put up a trampoline...and I needed sunblock on! The weather was AWESOME, felt like late spring/early summer outside.

Diet Update

Bodyweight average was the same this week, 179.4, but that due to a few higher days early in the week. I am actually right at 178 which is where I need to be. Glutes are getting tighter, just not tight enough yet.
__________________

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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  #1860  
Old 03-19-2012, 04:09 PM
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Monday - 12 more days to get these glutes tighter

Squat w/ Band Curl Holds
272.5x5, 5 sets

Bench
213.5x5, 5 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 - BWx7

* Everything felt great, squats and bench both tight and explosive.
__________________

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
Reply With Quote
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