Commanding My Body

[Commander]

Tuesday Evening

Tire Dragging + Vertical Jumps + Holds

* So there was some snow while I dragged my tire, I wasn't too pleased, but I got it done.

Wednesday - 10 days out

Morning

Caffeine + Dog Walk

Lunch Break

Squat (+50 chains) - AR: Band bicep curl hold
250x5, 2 sets
220x5, 3 sets

Bench Press (+50 chains) - AR: Front Lever Holds
190x5
180x5
170x5, 3 sets

3 rounds of the following
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 140 (+50 chains) x 1
e) Vertical Jump x 1

[arian11]

Do you give your dog any caffeine to keep up with your cardio? lol

[Commander]

Originally Posted by arian11

Do you give your dog any caffeine to keep up with your cardio? lol

I should, he literally can't keep up.

He just turned 9 years old and in spite of us walking him regularly and taking him on hikes, he just doesn't have the speed or endurance he had when he was a pup. By the end of the walk, I can just see him looking at me, "Dad, are we almost done?"

-----

Wednesday Evening
Band Holds

Weighted Serratus Crunch, 6 sets of 10 reps

Night Show Posing practice

Thursday - 9 days out

Deadlift plus Chains (+50) with Stiff Arm Lat Holds
327.5 (+50) x5, 4 sets
327.5 x5, no chains on final set

OH Press with Box Jump x 1 and Explosive Leg Extension x 5
130, 140x5
155x5, 4 sets

4 rounds (plus a 5th set of Maltese Holds)
a) Maltese Hold, 3 reps
b) OH Press 130x1
c) Box Jump x 1
d) Explosive Leg Extension, literally throwing the weight off my legs, de-emphasizing the eccentric, ramped up to a few sets of 170x5

Chinup
BWx8, 2 sets

[EdwardFrank]

What is the best way to lose fat and weight ?? Please advice me

[Commander]

Originally Posted by EdwardFrank

What is the best way to lose fat and weight ?? Please advice me

Start at page one in my journal and read from there, I outline everything I do

[Commander]

Thursday Evening

Tire Dragging + Holds

Night Show posing practice

Friday - 8 days out

Morning

Caffeine + Dog Walk +Vertical Jumps

Lunch Break

* Purposefully backed off in weight a small percentage

Squat (chains +50) w/ Band Pull Apart Holds
220x5, 5 sets

Bench
210x5, 3 sets
195x5, 2 sets

superset with Front Lever Holds

Triset: 4 rounds
A) Ring Dips - BWx7
B) Inverted Row on Rings - BWx4, isometric hold for 4 seconds on last rep
C) Paused Bench with Fat Gripz 180x1
D) Vertical Jump x 1
E) Explosive Leg Extension 150x5, 3 sets (skipped 4th round)

-----

PEAK WEEK

That's it! Final "regular" workout. Now begins peak week.

Tomorrow is off, with the exception of practing my posing.

Sunday to Tuesday is depletion.

Next to no carbs, mostly just incidental carbs that ride along with whey, eggs, etc. Water intake will be 2 gallons or more if I can take it. Sodium will be increased during this phase.

Training will be two tire dragging sessions per day. The reason it is tire dragging is because that is almost entirely (pun intended) eccentric-less.

During depletion you want to emphasize the concentric to deplete glycogen and de-emphasize the eccentric to avoid soreness which effects glucose uptake later during the load. Legs will be trained on Sunday and avoided on Monday and Tuesday to give them more time to heal up and get defined (by eliminating any potential inflammation/residual soreness). I will also be including some band work and vertical jumps to further increase insulin sensitivity.

Wedneday to Friday is the Carb Load. Sodium will be minimized in this phase.

Goal of carb load is 6 meals with 0.5g carb per pound of bodyweight at each meal. Comes out to be 525g for the day (87.5g x 6). I will actually be taking in slightly more than this, based on how well I handled my previous carb load and the fact that this load is proportionally less than my previous load (based on current intake). On that note, I finished this diet taking in:

2967 Calories
106g fat
287g carbs
217g protein

Wednesday morning is one final tire dragging session to take advantage of the post workout window for glucose uptake as I start the load. Remainder of Wednesday to Friday is practing posing after each carb up meal to help drive the glucose into the muscle and of course, to polish off my posing.

Saturday morning is a few more small meals, some higher fat and sodium contest to help bring out that last bit of vascularity shortly before pre-judging.

My peak week plan is based on ABC's article: http://www.abcbodybuilding.com/precontestweek.pdf

And also from reading Layne Norton's articles and the Daryl Gee Project from T-Nation late summer 2010.

[Commander]

1 Week Out - Posing Video

http://www.youtube.com/watch?v=XQh5aa9jclI

[HardCory]

Originally Posted by Commander

1 Week Out - Posing Video

http://www.youtube.com/watch?v=XQh5aa9jclI

Looking good; got me pumped up for my upcoming cut.

[arian11]

Two things:

1. Nice song
2. Nice Jordan jersey

[bigbear6708]

your vascularity is SICK!!!! and you look relatively dry already! cant wait to see the final product!!!!