Commanding My Body - Page 200 - ABCbodybuilding

Go Back   ABCbodybuilding > Iron, Metal, & Steel!! > Online Training Journal

Notices

Reply
 
Thread Tools
  #1991  
Old 06-25-2012, 04:26 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,465
Default

Pull Day - Day 1 of 3 day phase

* Tricep Pump sets between most sets of back
* Box Jumps thrown in throughout workout in sets of 1 jump

Front Box Squat (Chains +50)
120, 125x5, 2 sets
140x5, 2 sets

SS w/

Stiff Arm Band Lat Pulldown for pre-pump of lats

Front Lever x 6

Underhand Scrape the Rack Row (pulling up AND pulling back against rack)
125, 145, 155, 165, 175x3

Overhand Scrape the Rack Row (pulling up AND pulling back against rack)
132.5x6, 4 sets

Overhand Scrape the Rack Row (Chains +50)
102.5x6, 4 sets

Lat Pulldown - constant tension, pause in contraction
105x8, 6sets

Overhand Scrape the Rack Row (Chains +50)
102.5x3, 3 sets
__________________

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; 06-27-2012 at 04:13 PM.
Reply With Quote
  #1992  
Old 06-27-2012, 04:12 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,465
Default

Tuesday - Pull Day #2

* Stiff Arm Band Lat Pulldown to prepump lats
* Tricep Pump sets between most sets of back

Chinup
BW+25, 35, 45, 50, 55, 60, 65x3

Ring Row
BWx6
BW+5 x 6, 3 sets

Overhand Scrape the Rack Row
135x6, 4 sets

Lat Pulldown
105x8, 6 sets

Speed Overhand Scrape the Rack Row (Chains +50)
102.5x3, 5 sets

Evening

Tire Dragging - Pressing and Rowing

Wednesday - Pull Day #3 - final day of 3 day phase

* Tricep Pump sets between most sets of back

Front Box Squat (Chains +50)
120, 120, 125, 130x5
135x5, 2 sets

SS w/

Stiff Arm Band Lat Pulldown for pre-pump of lats

Front Lever x 6

Pullup
BW, +5, 10, 15x6

Ring Row
BWx6

Cable Row
100x10, 10, 8, 8

Speed Underhand Scrape the Rack Row (Chains +50)
105x3, 3 sets
105x3 +3 (rest pause)

SS w/

Lat Pulldown
100x8, 3 sets
__________________

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
  #1993  
Old 06-28-2012, 04:24 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,465
Default

Results from the bodybuilding show are finally up at the host's website:
http://www.deansfitness.com/Competitions.htm

They had this nice quote about me:
Quote:
The Tall class winner was Tim McBride a case manager from Greensburg, PA. who showed superior muscle hardness and separation. Both men received all first place votes from the judges
* "Both men" referring to me and the short class winner.
__________________

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
  #1994  
Old 06-28-2012, 08:47 PM
HardCory's Avatar
HardCory HardCory is offline
HardCory is working towards a lean 200
Super Moderator
 
Join Date: Nov 2008
Location: Reno, NV
Posts: 5,164
Default

Quote:
Originally Posted by Commander View Post
Results from the bodybuilding show are finally up at the host's website:
http://www.deansfitness.com/Competitions.htm

They had this nice quote about me:


* "Both men" referring to me and the short class winner.
Congrats that's awesome; you've got me pumped up to compete.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men"
-Colossians 3:23

24-17 ABC Fight Corner
Workout Journal
http://www.twitter.com/CoryFever
Reply With Quote
  #1995  
Old 06-29-2012, 07:10 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,465
Default

Quote:
Originally Posted by HardCory View Post
Congrats that's awesome; you've got me pumped up to compete.
It's lots of work but a lot of fun as well.

-----

Yesterday

Push Day

* Bench work supersetted with Bicep Pump work (not noted below)

Front Squat
120x5
145x5, 4 sets

SS w/

Chest pre-pump work (pushup partials)

Bench (Chains +50)
135, 155 (+10 each set) 195x3, 195x3
177.5x5

Bench
177.5x6, 4 sets

Ring Dips
BW +10 x 6, 4 sets

Partial Bench (10 middle reps and 5 top reps - constant tension, then 5 full reps)
135, 3 sets - (these were actually done as 1 set prior to the 6 rep bench sets, 1 set prior to ring dips and 1 set prior to speed work below)

Chest Pump Work

SS W/

Speed Bench (Chains +50)
125x3, 5 sets
__________________

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
  #1996  
Old 06-30-2012, 11:37 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,465
Default

Pull Day

* Tricep Pump sets between most sets of back
* Box Jumps thrown in throughout workout in sets of 1 jump

Front Box Squat (Chains +50)
120, 145, 150, 155, 160x5,

SS w/

Stiff Arm Band Lat Pulldown for pre-pump of lats

Front Lever x 6

Overhand Scrape the Rack Row (pulling up AND pulling back against rack)
120, 140, 150, 160, 170x3
160x3

Ring Row
BWx6, 4 sets

Overhand Scrape the Rack Row
135x6, 4 sets

Lat Pulldown - constant tension, pause in contraction
107.5x8, 5 sets

SS w/

Overhand Scrape the Rack Row (Chains +50)
105x3, 4 sets

Later in the day...

Tire Dragging for Upper body
__________________

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
  #1997  
Old 07-02-2012, 12:00 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,465
Default

Sunday

Push Day

* Bench work supersetted with Bicep Pump work (not noted below)

Bench
170, 190x3
205 (+5 each set) 230x5
215x3, 2 sets

Bench (chains +50)
135x6, 2 sets
140x6
145x6

Ring Dips
BW +11 x 6, 4 sets

Partial Bench (10 middle reps and 5 top reps - constant tension, then 5 full reps)
135, 3 sets - (these were actually done as 1 set prior to the 6 rep bench sets, 1 set prior to ring dips and 1 set prior to speed work below)

Chest Pump Work

SS W/

Speed Bench (Chains +50)
127.5x3, 5 sets

Later in day...

Speed Bench (Chains +50)
127.5x3, 5 sets

with bicep pump work and vertical jumps
__________________

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
  #1998  
Old 07-02-2012, 04:10 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,465
Default

This one was a long day coming, but front squats have allowed me to squat pain free.

Time to hammer them since I can't do a regular back squat or deadlift day.

Leg Day

Front Box Squat (Chains +50)
120 (+10) 160x5
170 (+10) 190x3
150x6, 4 sets

SS W/

Arm Pump Work - alternating between cable curls and rope pushdowns

Good Morning
120, 130, 140x4
150x5

SS W/

Front Squats
130, 140, 150x6
__________________

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
  #1999  
Old 07-03-2012, 04:25 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,465
Default

Last Night

Front Squats (Chains +50)
150x3, 10 sets

SS w/

Glute Ham Raise
BWx6, 9 sets

Tuesday

*Ahh, legs sore from yesteday, haven't experience that in a few weeks.

Push Day

* Bench work supersetted with Bicep Pump work or Face Pulls (not noted below)

Front Squat
110x8, 3 sets

SS w/

Chest pre-pump work (pushup partials)

Bench (Chains +50)
135, 155 (+10 each set) 195x3
185x5

Board Press
177.5x6, 4 sets

Ring Dips
BW +12.5 x 6, 4 sets

Partial Bench (10 middle reps and 5 top reps - constant tension, then 5 full reps)
135, 2 sets

Speed Bench (Chains +50)
130x3, 6 sets
__________________

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
  #2000  
Old 07-05-2012, 12:43 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,465
Default

July 4th

Pull Day

* Tricep pump work in between back sets

Front Squat
120x8, 3 sets

SS w/

Lat Pump work

Front Lever x 6

Chinup
BW+35x6
BW+40x6, 3 sets

Pullup
BW, +5 x 6
+10 x 6, 2 sets

Ring Row
BWx6, 4 sets
__________________

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
Reply

Tags
christian thibaudeau, hfs, smolov, starting strength

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 01:01 AM.


Powered by vBulletin® Version 3.7.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.