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  #2191  
Old 04-08-2013, 11:52 AM
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Friday - Off

Midnight shift, lack of sleep, obligation with church in the evening

Saturday - Incline Bench

* Power Cleans in between some sets; 150 pounds x 3 to 5 reps, just going by feel

Ring Dips
BWx12, 11, 10

Incline Bench Press
190, 210, 220, 230, 240, 250x1
193.5x8, 7, 6, 5 (separate sets)
138.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets

Ring Dips
BWx8, 8, 8, 8

ss w/

Barbell Row
120x15, 3 sets

Speed Bench (Chains)
125 (+50) x 5, 3 sets

ss w/

Maltese Cross Holds

Sunday AM - Back & Hamstrings

Front Lever
Isometric Holds - didn't really enjoy these, I prefer doing reps, but wanted to try something different

ss w/

Leg Curl
50x20
60x15
65x10
70x10
70x8, drop set to 60, 50, 40

Deadstart Ring Row w/ Ab Bench Crunch
BWx7, 4 sets, last set did an isometric hold

One Arm Barbell Row ss w/ Glute Ham Curl BWx10, 4 sets
55x10, 4 sets, 4th set dropped to 40x5

Rope Pulldown (plus some more deadstart ring rows)
80x12, 3 sets

ss w/

SLDL
120x10, 3 sets

* Really active day, jumped on the trampoline with my son, walked my dog and then was working on jumping/grabbing the rim at the basketball court. Finally I also got some tire dragging in...spring is here!

Sunday - afternoon

Tire Dragging - legs and back

Monday AM - Arms

* It's been two weeks since I did arms, if I want to look like a bodybuilder then I need to make this more of a priority

1. DB Hammer Curl
29.5x12, 3 sets
29.5x9

ss w/

Tricep Rope Pressdown
41x15, 3 sets
41x15, drop set to 31x6

2. Preacher Curl
52.5x10, 2 sets
42.5x10, 2 sets

ss w/

DB Floor Press
57x15, 2 sets
64.5x15, 13, 10

3. Barbell Curl - slow descent
42.5x8, 2 sets

4. Incline OH Barbell Tricep Ext
52.5x15, 15, 12, 11

ss w/

Incline Curl
15x10, 8

5. Band Curl
20 reps x 2 sets

ss w/

Pushups
__________________

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; 04-08-2013 at 11:55 AM.
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  #2192  
Old 04-09-2013, 04:08 PM
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Tuesday - Legs

Leg Curl Warmup
25 + Chain x 20, 15, 10

Squat Chains (+50)
220, 270, 290 (add belt), 310, 322.5x1
270, 275, 280x6
260x6
203.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
151x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest
1 more round with 151

Leg Curl
25 + Chain x 12, 3 sets

ss w/

Somersault Squats - brutal, like occlusion towards the end
BWx15, 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
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  #2193  
Old 04-10-2013, 04:58 PM
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Wednesday - Chest

* Power Cleans between some sets, 150x4 reps

* 285x2 was sloppy, butt came off bench on the 2nd rep

Bench Press
220, 240, 260, 275x1
285x2
235x8, 7, 6, 5
210x6+4 rest pause
170x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest

Ring Dips
BWx8, 7, 7, 8

ss w/

Barbell Row (pulling to chest to hit upperback more than lats)
120x15, 3 sets

Bench (Chains)
125 (+50) x 5, 3 sets

ss w/

Maltese Cross Holds
__________________

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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  #2194  
Old 04-11-2013, 04:13 PM
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Thursday - Back

* Completely different back workout than I have done in a while. It's been ages since I did chinups. I searched my journal for the words "sore lats" and I found several things that tend to leave my lats sore (aside from lots of deadlifting):
1. High Volume Pullups and Chinups
2. Higher Rep or Focusing on the squeeze Lat Pulldowns
3. Tire Dragging (done in combination with other back work)

I was really in the mood for sore lats, so I made this workout which combined them all.

However, next time I would probably increase weight on the lat pulldowns, use a bit more momentum and go for higher reps as opposed to holding the contraction. I would still consciously squeeze the lats, but I wouldn't be pausing it at all.

Chinup (w/ Band High Row)
BW, +10, 20, 30x6
BW+40x6, 3 sets
BW+17.5x6, 2 sets
BWx6, 2 sets

Lat Pulldown holding peak contraction (w/ Band Stiff Arms Lat PD)
100x8, 4 sets

Tire Sled - Rows and Presses, 3 supersets

T-Bar
125x4, 4, 3, 3, 2, 2 - 10 second rest
__________________

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; 04-11-2013 at 04:17 PM.
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  #2195  
Old 04-12-2013, 11:51 AM
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Friday AM - Delts & Upperback

* I need a yoke

* Unfortunately, early bird workouts have to be quiet, so no power cleans and presses for me, but I made it work with some kneeling OH Press in the smith machine. It was definitely all upperbody since you can't get leg drive when you are kneeling, lol.

Kneeling OH Press in Smith Machine - unsure how much bar weighs, just listing weights on bar
110x3, 5 sets
90x6, 3 sets
70x9, 8, 7

ss w/

Bent Row - pulling to chest with elbows out to really hit upperback as opposed to using more lats
115x10, 5 sets
115x8, 3 sets

Bench Press
120x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest
2 more rounds with 120, but only did 4,3,2,1 and skipped the 5 rep section

OH Press
50x10, 2 sets

ss w/

Band Pullaparts
__________________

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; 04-12-2013 at 11:53 AM.
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  #2196  
Old 04-14-2013, 03:14 AM
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Saturday - Deadlift

* Had the opportunity to lift with an olympic set today....it always messes me up, lol. I am used to a lower bar height because my standard weights are smaller in diameter. I try to stand on plates to help keep the bar height similar, but I still ended up tweaking my lower back on the 3rd set because my form was off. Had to bump the weight down, so I added in some volume at the end to make up for it. I worked the weight back up a bit too as I got into a groove with the olympic set. (It probably didn't help that I did 8 sets of bent rows yesterday which put my lower back in a compromised state going into today's workout....I'm smart)

Deadlift
375x5, 3 sets
335x5, 6 sets
345x5
355x5
365x5
315x10, 2 sets

ss w/ Leg Extensions

SLDL
145x10, 3 sets

Hyperextensions
__________________

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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  #2197  
Old 04-15-2013, 04:20 PM
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Sunday AM - Incline Bench

* Hang Cleans from a pause in between some sets; 150 pounds x 3 to 5 reps, just going by feel

Ring Dips
BWx12, 11, 10

Incline Bench Press
190, 210, 220, 230, 240, 252.5x1
195x8, 7, 6, 5 (separate sets)
140x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets
100x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest

Ring Dips
BWx8, 8, 8, 8

Speed Bench (Chains)
125 (+50) x 5, 3 sets

Monday - Arms

1. Chinups
BW+20x10, 8
BW+10x8
Bwx7

ss w/

Tricep Rope Pressdown
41x15, 3 sets
41x15, drop set to 31x6

2. DB Hammer Curl
24.5x10, 4 sets

ss w/

DB Floor Press
64.5x13, 12, 10, 10

3. Incline OH Barbell Tricep Ext
52.5x15, 15, 12, 11

ss w/

Incline Curl
24.5x8, 6, 6

4. Cable Curl
31x8, 3 sets

ss w/

OH Press
100x8, 3 sets

5. Band Curl
20 reps x 2 sets

ss w/

Band Extensions
3 sets to failure
__________________

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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  #2198  
Old 04-15-2013, 07:27 PM
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DIET UPDATE:

I just finished up a 6 week mini-cut - March 4 to April 15

It was very successful.

High weight immediately before the cut:
195

Weekly average before cut:
191.5

Low weight during last week of cut:
182

Weekly average last week:
183.3

Average weight dropped:
8.2 pounds (and a 13 pound difference between my high and low point).

Average weight loss per week:
1.4 pounds

Macros leading up to the mini-cut:
3637, 69, 502, 244 (cal, fat, carbs, protein)

Macros starting off the mini-cut:
2962, 68, 354, 231

Macros as I finish the mini-cut:
2328, 60, 231, 214

Macros as I head back to lean mass gains:
3263, 66, 424, 235

------

Looking in the mirror this morning weighing 182, obliques were very crisp, lower back and lats detailed and legs pretty defined. Holdouts were lower abs and glutes. For anyone who has dieted before, once you get fairly lean, the changes with each new pound dropped are pretty dramatic. I feel I could probably be stage ready if I lost 5 more pounds, and was 177. I was 170 on stage a year ago.

Training hasn't always been the greatest this year due to the added responsibility and time constraints of fostering a child. Looking at a potential 7 pound lean mass gain is pleasing, but I honestly think I can do better over the next year. I am hoping to compete next April. We are done fostering in early June which will free up my time a lot.

WHAT I WOULD DO DIFFERENT

With my bodytype and fast metabolism, I find it pretty easy to strip weight/fat but much more challenging to add lean mass.

Thus, I find my time should definitely be spent attempting to make more gains. The lesson I learn from this experiment is that I would be better served going a bit harder but shorter. I think I could safely have dropped the calories/carbs a bit more at the start and only cut for 4 weeks (maybe even 3), but still aimed for about the same weight/fat loss (close to 10 pounds).

I will likely employ this strategy after another 3.5 months of lean gains. I am going on vacation in late August, so August 1st (or there abouts) I will try a stricter and shorter mini-cut and again share my results.

If all goes well, I will be a solid mid 190's by August 1st and then look to cut back to mid 180's for vacation. After vacation, would be an extended period of lean mass gains.
__________________

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; 04-16-2013 at 04:10 PM.
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  #2199  
Old 04-16-2013, 04:10 PM
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Tuesday - Legs

Leg Curl Warmup
25 + Chain x 15x2

Squat Chains (+50)
220, 240, 260, 280 (add belt) 300, 325x1
265x8, 3 sets
205x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
152.5x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest
1 more round with 152.5

Leg Curl
25 + Chain x 12
30 + Chain x 12, 2 sets

Somersault Squats - brutal, like occlusion towards the end
BWx20, 2 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
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  #2200  
Old 04-18-2013, 04:06 PM
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Wednesday - Off

Had planned to hit back in the morning before work, but after a night of tossing and turning I just skipped it. Looking on the bright side, it's nice to have a rest day following squats!

Thursday - Chest

* Between most sets, Power Clean 150x1, followed by Hang Clean 150x3 - I really enjoy how hang clean hit the traps

* Only went up to 270 today, wanted to save energy for the rep worl

Bench Press
220, 230, 240, 250, 260, 270x1
236.5x8, 7, 6, 5
211x6+4 rest pause
211x6+4 rest pause, didn't expect to get 10 reps on my rest pause set, but I was pleasantly surprised

Ring Dips
BWx8, 7, 8, 8

ss w/

Barbell Row (pulling to chest to hit upperback more than lats)
120x15, 3 sets

Bench (Chains)
125 (+50) x 6, 2 sets

ss w/

Maltese Cross Holds

Bench Press
120x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest
__________________

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; 04-18-2013 at 04:08 PM.
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