Commanding My Body

[Commander]

Friday - Deadlift 3's, leg focus

a1) Deadlift, 341x3 (+10 each set) 411x3
a2) Front Lever x 7

b1) Deadlift 318.5x5, 4 sets
b2) Split Squat, held 40 lb plate across chest, 40x12, 2 sets each leg

c) Split Squat 40x12, 2 sets each leg

d1) Split Squat 40x12, 2 sets each leg
d2) Ab Bench Crunches, 3 sets

[Commander]

Saturday - Push Day

* Bicep pump work in between chest sets

Bench
235x3 (+5 every 2 sets) 245x3, 2 sets
250x3
250x4

Bench Chains (+50) w/ band external rotation
163.5x6, 4 sets

Ring Dips
BW+28.5x6, 4 sets

Bench Partials
153.5, 1 sets

Speed Bench Chains w/ Power Clean
153.5x3, 4 sets (4 before the overhead press, 1 set afterward to finish the workout)

Overhead Press - rest pause for 90 seconds
140 x ? - forgot what I did in terms of reps

Sunday - Deadlift/Back

a1) Deadlift, 311x5, 4 sets
a2) Front Lever x 4
a3) Tricep Rope Pushdowns

b1) Ring Row, BWx6, 4 sets
b2) Ab Bench Crunches
b3) OH Tricep Extensions on rings

c1) Pullup, BWx6, 3 sets, final set Lat Pulldown
c2) T-Bar, 125x8, 4 sets

d) Lat Pull down, rest pause 90 seconds
113x? - didn't write down, have no idea, lol

d) T-bar, rest pause 90 seconds
125x? - didn't write down, have no idea, again

Monday - Push Day - Overhead emphasis

* Done in the AM instead of lunch break, quite possibly my new schedule due to life changes, we'll see how this works out

* Bicep pump work done in between sets

OH Press - 6s
152.5x6, 6 sets

Bench Press - ss w/ Band External Rotation
198.5x6, 4 sets

OH Press - 9s
130x9, 4 sets

Bench Press Chains - speed work
153.5x3, 3 sets

ss w/

Power Clean
140x3, 3 sets

Ring Dips - rest pause for 90 seconds
BW x 9 + 4 + 3 + 2 = 18

[Commander]

Tuesday - Deadlift/Back

a1) Deadlift, 331x5, 8 sets
a2) Front Lever
a3) Tricep Rope Pushdowns

b1) Ring Row, BWx6, 4 sets
b2) Ab Bench Crunches
b3) OH Tricep Extensions on rings

c) T-Bar 90 seconds Rest Pause, 127.5x13, 6, 4, 5

d) Lat Pulldown 90 seconds Rest Pause, 113x10, 5, 4, 4

[Commander]

Wednesday - off

Thursday - off - kind of

Didn't workout over my lunch break, worked out at 10pm before a midnight shift. Everyone sleeping, so I can't clang plates, had to be creative

Back/Triceps

Chinup w/ tricep rope pressdowns
BW+25 x 6, 4 sets
BW+10 x 6, 4 sets

Ring Row w/ pushups
BW x 6, 4 sets

Rope Cable Row
113x8, 4 sets

Ring Row (feet on bench) w/ pushups
BWx8, 4 sets

-----

I've been hinting at some big news lately. Basically, my wife and I are taking care of my wife's cousin's 3.5 year old until the cousin gets her life in order. My kids are a bit older so it is hard going back to having a young child. Lots of work, always need supervision.

My wife is a stay at home mom, so instead of me coming home and working out on my lunch break, I will come home and give her a respite. Same thing when I get home from work. Thus my workouts will have to be:

1) Early AM before work when everyone is sleeping or late PM after the new child is asleep
2) No clanging plates/loud noices either way because people are sleeping in the house; this rules out many of my staple exercises (bench press, deadlifts, etc) unfortunately.

My workouts will likely become much more abbreviated and bodyweight focused until we settle into some type of routine....which could be months.

I will rise to the occasion (I may literally have to rise to it early in the AM, lol). I am convinced I can at least maintain what I have worked hard for with abbreviated workouts if I am smart with my time.

[bigbear6708]

i agreee commander...you can definately maintain. also, i respect the decision to take care of the child! I will be following more closely now, to see what you do, as I am about to be back to work doing Army PT in the mornings...with kids at home...who knows when I will get a chance to hit the gym (lunch time??? maybe)...lol

[Commander]

Originally Posted by bigbear6708

i agreee commander...you can definately maintain. also, i respect the decision to take care of the child! I will be following more closely now, to see what you do, as I am about to be back to work doing Army PT in the mornings...with kids at home...who knows when I will get a chance to hit the gym (lunch time??? maybe)...lol

Thanks for your encouragement and kind words!

It's time to practice what I have preached to my friends for years, that every thing counts, and don't skip a chance even if it is just 10 minutes of burpees.

The workout above (back/tricep) was an example of a quiet workout, but not abbreviated.

Saturday

* Wife watched the new addition to the family, since I don't know when I might get a full workout in, I decided to hit the entire body

Circuit: 8 rounds
a) Deadlift 311x5
b) OH press 130x6
c) Front Lever
d) Cable Curl

T-Bar, 90 second rest pause
128.5x13, 6, 4, 5

Sunday

Opportunity presented itself for a brief tire workout, it was nice outside

Tire Sprints, forward and backward x 4
Tire Drags, forward and backward x 4
Tire Sprints, forward and backward x 1

Monday

* Regular lunch break workout, new addition to family sleeping over at Grandma's last night, still not back yet

Bench
237.5, 241.5, 247.5x3
252.5x4

Bench Chains (+50) w/ band external rotation
165x6, 4 sets

Ring Dips
BW+30x6, 4 sets
BW x 6, 2 sets

Bench Partials
155, 1 set

Speed Bench Chains w/ Power Clean
155x3, 4 sets

Overhead Press - rest pause for 90 seconds
140 x 8, 4, 3, 2

Pushups - rest pause for 90 seconds

[bigbear6708]

awesome!! lovin the tire drags!! I have rekindled my love for my tire as well recently..LOL, I moved into a brand new neighborhood..we were actually the first family to move in...long story short, TONS of free bricks for me to fillthe tire with!!! hahahaha

[Commander]

Originally Posted by bigbear6708

awesome!! lovin the tire drags!! I have rekindled my love for my tire as well recently..LOL, I moved into a brand new neighborhood..we were actually the first family to move in...long story short, TONS of free bricks for me to fillthe tire with!!! hahahaha

That's a funny story, I can picture a nice tower of bricks getting lugged around!

Tire Drags are wonderful. Benefit Recovery, Stimulus for Growth, Great for conditioning; everyone should try them.

I asked my wife and she says she can't hear the tire outside, so that might be something I can do when the kids are asleep.
CON: I'm not sure how motivated I will be to drag it, it's already quite cold in the mornings here in Pennsylvania.
PRO: With my recent knee issues, the tire is a great way to get a leg workout.

-----

I was planning an AM workout, but the new little guy was vomitting and sick last night so I wasn't sure how well he'd be sleeping and if I might need to help my wife get the kids off to school in the morning.

[Commander]

I was able to get in a workout before going into another midnight shift.

After the workout, my wife and I watched the 2nd episode of the Walking Dead. I must say, this season is great thus far.

Attempting some quad dominant leg stuff

Split Squats (both legs elevated for ROM, rear leg a bit higher)
BWx10
40x5
40x5 (1.5 reps), 2 sets
50x5
25x6, 2 sets
BWx6

Did some pushups between sets of split squats

Some back work to finish off

Ring Row w/ Pushups
BWx6, 4 sets

Ring Row - 15 seconds between each micro set
BWx3, 3, 3, 3

Cable Rope Row - 15 seconds between each micro set
BWx3, 3, 3, 3, 3, 3

Ring Row - 15 seconds between each micro set
BWx4, 4, 4, 4

* I thought I could do the split squat without hurting my knee, and it felt pretty good during, but afterward it seemed aggravated. I am going to have to keep a close eye on that. My legs are shrinking since I've been unable to do heavy back or front squats. It is really frustrating.

I have tried several workarounds to still hit my quads without hurting my knee and none have been very effective or totally pain free. I still have a few ideas to try:
Reverse Lunge
Cable Belt Squats
Squats off the rack (set at a ROM that doesn't hurt my knee) - only when kids awake, this will be loud
Occlusion - leg extensions or squats done with a ROM that doesn't hurt, just made more intense with occlusion.

I plan to try some of these as soon as I get a chance. I was really hoping the split squats would be OK as they felt decent when I tried them. Unfortunately, getting your feet on platforms/benches and trying to load the exercise is a bit awkward, so maybe I am better off. Cable belt squats will also be awkward. Reverse Lunge may be OK, and not as awkward to load since your feet are simply on the floor. I maybe able to make light squats work with occlusion. I have some hope there. Squats off the rack may also be a good one, but I would likely only get to do that once a week on the weekends (when I could workout while the kids are awake).

[bigbear6708]

yes!! the walking dead is great thus far! did you happen to see the trailer for next (this) episode..and who is coming back!?!?!?!?!?

another thing about the tire dragging!, the road i live on is pretty close to 1/4 mile...easily track my distances! (I dont go the full shot at once) LOL