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#1881
04-02-2012, 04:10 PM
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Weekend
Walked Dog both days Sunday did some vertical jumps and plyo-pushups Monday - 19 days until I step on stage Squat 280x5, 3 sets 245x5, 2 sets Bench with Chains (+50 pounds) 145x5, 6 sets - final 3 sets with fat gripz superset with Front Lever Holds * Normally, I do regular bench press on Monday, but shoulder was hurting from some idiotic plyo pushups I did this weekend. So I went with the chains since it takes off some pressure on the shoulder. Triset: 4 rounds (with 5th set of Dips) A) Ring Dips - BWx7 B) Inverted Row on Rings - BWx4, isometric hold for 4 seconds on last rep C) Bench 145 (+5) x 1 - using fat gripz D) Vertical Jump * Squat is just wonderful right now; depth is there, body/form is tight, speed out of the hole is good and I am finishing really strong. ------ Diet update Still taking in almost 3k calories and nearly 300 grams of carbs, poor me, dieting is hard, lol. Weight is exactly on track at 175.9 this week.
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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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#1882
04-03-2012, 04:06 PM
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Tuesday - 18 days to BRING IT!
Deadlift with Stiff Arm Hold 361x5, 5 sets 311x5 OH Press with Inverted Glute Ham (BWx10, 2 sets, BWx8, 3 sets) 148.5x5, 6 sets 4 rounds of the following: a) Maltese Cross Hold, 3 reps 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 * Everything felt great!
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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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#1883
04-04-2012, 04:10 PM
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Wednesday - 17 days until I'm on stage
Squat (+50 chains) with band bicep curl hold 245x5, 4 sets 220x5 Bench Press with Front Lever Holds 217.5x5, 3 sets 197.5x5, 2 sets 4 rounds of the following (plus a 5th set of dips) a) Ring Dips, BW x 7 b) Suspended OH Extension BWx8 c) Inverted Row BWx4 with 4 second isometric hold on final rep d) Bench 170x1 e) Vertical Jump x 1 f) Explosive Leg Extension (eccentric de-emphasized) x 5 reps
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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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#1884
04-05-2012, 05:17 PM
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Wednesday
Band Holds Posing practice - in particular getting hamstrings to "pop" on the rear poses Lighter tire dragging session Thursday - 16 days Deadlift plus Chains (+50) with Stiff Arm Lat Holds 325 (+50) x5, 5 sets OH Press with Box Jump x 1 and Explosive Leg Extension x 5 130, 140x5 153.5x5, 4 sets Chinup BW+46x6, 3 sets 4 rounds a) Maltese Hold, 3 reps b) OH Press 120x1 c) Box Jump x 1 d) Explosive Leg Extension
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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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#1885
04-06-2012, 10:07 PM
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Thursday Evening
Tire Dragging legs + Vertical Jump + Holds Tire Dragging upperbody Friday Squat w/ Band Pull Apart Holds 282.5x5, 3 sets 247.5x5, 2 sets Bench 217.5x5, 3 sets 197.5x5, 2 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 C) Paused Bench with Fat Gripz 170x1 D) Vertical Jump x 2 Friday Afternoon Light Tire Dragging Session
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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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#1886
04-08-2012, 01:43 AM
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Saturday - 2 weeks out
Squat with Chains - some reps paused in the hole, trying to be explosive 237.5 (+50) x3, 10 sets superset with OH Press 130x3, 10 sets Arms: 30 seconds rest Band Bicep Curl Hold, 3 sets Remainder of Bicep work done with Fat Gripz Wide Preacher Curl 48.5x10, 10, 8 Narrow Barbell Curl 48.5x10, 8, 7 Inc DB Curl 15x9, 8 Band Tricep Extension 4 sets of 10 Suspended OH Extension 4 sets of 8 Floor Press - also with Fat Gripz 136x10, 4 sets Saturday Afternoon Tire Dragging + Vertical Jumps + Holds
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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; 04-09-2012 at 02:17 PM.
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#1887
04-09-2012, 04:50 PM
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Sunday
Band Holds + Vertical Jumps Foam Rolling Monday - 12 days until I step on stage Morning Caffeine + Dog Walk + Vertical Jumps Lunch Break Squat 285x5, 2 sets 245x5, 3 sets Bench 218.5x5, 2 sets 200x5, 3 sets superset with Front Lever Holds Triset: 5 rounds (with 6th set of Dips) A) Ring Dips - BWx7 B) Inverted Row on Rings - BWx4, isometric hold for 4 seconds on last rep C) Bench 175 with Fat Gripz D) Vertical Jump
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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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#1888
04-09-2012, 09:04 PM
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looking good, as always in here!! what form do you take your caffeine? pill, powder, or coffee? As sick as it sounds, I LOVE dissolving powder/pills under my tounge...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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#1889
04-10-2012, 02:24 AM
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Quote:
----- 12 days out posing video http://www.youtube.com/watch?v=XnID50BWPv8 You can see some glute/hamstring detail. It should look even better after a drop some water from my legs during peak week. Diet Update: Bodyweight average was 174.7 this week, right on target. Still downing 3k calories and nearly 300g carbs!
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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; 04-10-2012 at 11:38 AM.
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#1890
04-10-2012, 04:09 PM
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Monday Evening
Tire Dragging + Band Holds + Vertical Jumps Tuesday Morning Caffeine + Dog Walk + Vertical Jumps Tuesday - 11 days to BRING IT! Deadlift with Stiff Arm Hold 363.5x5, 2 sets 313.5x5, 3 sets OH Press with Inverted Glute Ham (BWx8, 5 sets) 150x5, 6 sets 4 rounds of the following (plus a 5th set of Maltese Cross Holds): a) Maltese Cross Hold, 3 reps b) OH Press 130x1 c) DB Curl with Fat Gripz 22x6, pause at bottom but maintaining tension on biceps, then explode up and pause/squeeze at top d) Box Jump x 1
__________________
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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