Commanding My Body

[HardCory]

That makes sense; I read an article by Layne Norton that said 80% of the weight loss should come from diet and the other 20% should come from cardio. Glad I read that because I would have went overboard with the cardio. I've actually cut the cardio out of my bulk until my cut begins to reset everything.

[Commander]

Originally Posted by HardCory

That makes sense; I read an article by Layne Norton that said 80% of the weight loss should come from diet and the other 20% should come from cardio. Glad I read that because I would have went overboard with the cardio. I've actually cut the cardio out of my bulk until my cut begins to reset everything.

Definitely don't go overboard with the cardio, especially low to moderate intensity cardio which creates a negative hormonal situation.

IMO, focus on mostly cutting carbs strategically. I.E., keep them as high as you can while still losing weight and only decrease when you stall out.

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Tuesday - 4 more days to get these glutes tighter

Deadlift with Stiff Arm Hold
358.5x5, 5 sets
306x5

OH Press with Inverted Glute Ham (BWx10, 5 sets)
147.5x5, 6 sets

4 rounds of the following:
a) Maltese Cross Hold
b) OH Press 120x1
c) DB Curl with Fat Gripz 22x5, pause at bottom but maintaining tension on biceps, then explode up and pause/squeeze at top
d) Box Jump x 2

* Deadlift and OH Press felt AWESOME!

[bigbear6708]

Originally Posted by Commander

Definitely don't go overboard with the cardio, especially low to moderate intensity cardio which creates a negative hormonal situation.

IMO, focus on mostly cutting carbs strategically. I.E., keep them as high as you can while still losing weight and only decrease when you stall out.

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I like the above comments...doing high intensity cardio has actually helped my distance running as well...plus I eat like a freaking horse it seems, especially carbs. It seems my diet these days is like 30/50/20 P/C/F..LOL

[Commander]

Originally Posted by bigbear6708

I like the above comments...doing high intensity cardio has actually helped my distance running as well...plus I eat like a freaking horse it seems, especially carbs. It seems my diet these days is like 30/50/20 P/C/F..LOL

No doubt!

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Tuesday Evening

Tire Drags - Legs plus Vertical Jumps and Upper Body plus holds

Wednesday - 3 days to get these glutes ready

Squat (+50 chains) with band bicep curl hold
220x5
242.5x5, 4 sets

Bench Press (+50 pounds chains) with Front Lever Holds
170x5
185x5, 3 sets
170x5

4 rounds of the following (plus a 5th set of dips)
a) Ring Dips, BW x 7
b) Suspended OH Extension BWx6
c) Bench (+50 pounds chains) using Fat Gripz, 140x1
d) Inverted Row BWx4 with 4 second isometric hold on final rep

Threw in some vertical jumps throughout the workout

[arian11]

Sorry I haven't been around.

Can't believe your contest is finally here.

GOOD LUCK! I know you are going to crush it.

[Commander]

Originally Posted by arian11

Sorry I haven't been around.

Can't believe your contest is finally here.

GOOD LUCK! I know you are going to crush it.

No problem Arian, I know you are busy with school and getting stronger than EVERYONE on ABC, lol!

Contest is April 21st, the above countdown was to keep me motivated and to be ready early.

That shirt is awesome! Did you make it or is Workout Machine starting up a T-shirt business on the side?

Now I wish I would have bought some ABC gear to represent at the show.

[Commander]

Thursday - 2 days for some detail on my butt

Deadlift plus Chains (+50) with Stiff Arm Lat Holds
322.5 (+50) x5, 5 sets

OH Press with Inverted Glute Ham (BWx10, 2 set, BWx8 3 sets) and Box Jump
130, 140x5
152.5x5, 4 sets

Chinup
BW+45x6, 3 sets

3 rounds (plus 4th set of Maltese Hold)
a) Maltese Hold, 3 reps
b) OH Press 120x1
c) Box Jump x 1

[Commander]

Thursday Evening

Tire Dragging legs + Vertical Jump
Tire Dragging upperbody + Band Holds

Night Show Posing

Friday - 1 more day to get these glutes tighter

Morning

Dog walk + caffeine

Lunch Break

Squat w/ Band Pull Apart Holds
277.5x5, 3 sets
245x5, 2 sets

Bench
216.5x5, 4 sets
195x5

superset with Front Lever Holds and Box Jumps

Triset: 4 rounds
A) Inverted Row on Rings - BWx4, isometric hold for 4 seconds on last rep
B) Ring Dips - BWx7
C) Paused Bench with Fat Gripz 170x1
D) Vertical Jump x 1

* Continuing to hit the mandatory poses daily for at least 3 sets of 10 seconds for each pose

* I shed some water recently, from 178 two days ago to 175 (new low for this cut) today. I mostly hold water in my legs, as a result, my legs looked decent (much tighter) this morning upon waking.

[arian11]

Originally Posted by Commander

No problem Arian, I know you are busy with school and getting stronger than EVERYONE on ABC, lol!

Contest is April 21st, the above countdown was to keep me motivated and to be ready early.

That shirt is awesome! Did you make it or is Workout Machine starting up a T-shirt business on the side?

Now I wish I would have bought some ABC gear to represent at the show.

It is our team shirt that we all wear under our singlet during competition. This is what the front looks like:



Then we decided to surprise Mike and write the quote on the back since he yells that all the time.

[Commander]

Friday Evening

Tire Dragging lowerbody plus Vertical Jumps
Tire Dragging upperbody plus holds

Saturday - 3 weeks out

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

superset with

OH Press
127.5x3, 10 sets

Arms: 30 seconds rest

Band Bicep Curl Hold, 3 sets

Remainder of Bicep work done with Fat Gripz

Wide Preacher Curl
47.5x10, 10, 10

Narrow Barbell Curl
47.5x10, 10, 10

Inc DB Curl
14x10, 10

Band Tricep Extension
4 sets of 10

Suspended OH Extension
4 sets of 8

Floor Press - also with Fat Gripz
135x10, 4 sets

Posing Practice