Commanding My Body

[Commander]

Thanks JW, I love doing weighted chins, definitely one of my favorites for back/biceps.

I am really hoping to get the ol' deadlift up over 500 soon.
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Forgot to mention, got some unexpected cardio last night. Parent vs. Child soccer game at my 9 year old's soccer practice. I trashed my legs and lungs! It felt great.

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Some new pictures that my 5 year old drew:

Daddy Overhead Pressing-


Daddy Showering (not graphic, lol!)

[Commander]

Worked a midnight on Tuesday night, rested Wednesday.

Forgot to post my average weight, it's up to 190.4.

Day 1 - Top End Deadlift

Rack Pull (3 Pin - 16 inch deadlift)
warmup barx50, progressively heavier singles
306, 326, 346, 366, 386, 406, 426x3
446x3 http://www.youtube.com/watch?v=mXVyCw6IEps

ss w/

Hang Clean
70 to 90x3 (one set between each DL set)

Iso Deadlift (Ground to 3 Pin)
256 x 9-10 seconds, 4 sets

ss w/

Hang Clean
100 to 120x3 (one set between each DL set)

Circuit:
Depth Jump BWx10, 3 sets
Leg Extension plate loaded 95, 110, 125x8 (keeping this light due to baker's cyst)
Hammer Curl 27, 32, 37, 42x8

The 16 inch Deadlift was tough, I wasn't expecting it to be easy, but I am wondering if it is the weakest point in my strength curve for deadlift.

[Commander]

Day 2 - Chest

Flat Bench
barx50
some singles
170x5
185x5
200x5
215x5
230x5
240x5 felt good
200x10

CGBP from Rack (7 Pin - about 5-6 inches off my chest)
170x3
180x3
190x3
200x3
210x3
220x3
180x10

Ab Wheel Rollouts
BWx10, 3 sets

Great workout, nice upper body pump.

[Commander]

Day 3 - Low End Deadlift

Deficit Deadlift
warmup barx50, progressive singles
298x5
318x5
338x5
358x5
378x5
400x5 (12 lb PR, I had to throw on the extra 2 lbs!) http://www.youtube.com/watch?v=LyEyT4rb1s8

Snatch Grip DL
progressive singles
281x3
301x3
321x3
341x3
361x3
381x3 (5lb PR) http://www.youtube.com/watch?v=4FG1IrI-1w8

Please excuse the shirtlessness, it is not vanity, but it really helps to be able to see what is happening at the spine.

Good Morning
160x5
170x5
180x5
190x5

lowered weight on these slightly, trying to nail my form

ss w/

Preacher Curls
warmup 30, 40, 50
60x5
65x5
70x5
75x5
80x5
85x5
67.5x9

I did not expect the deadlift PR's, I did 45 minutes of jumping and dancing during worship at my church and then I went on 2.5 hour hike with my 5 and 9 year old to enjoy the beautiful fall weather. So I was pretty tired from an active day going into my evening workout, but hey, I'll take the PR unexpected or not!

[bigbear6708]

getting very strong! how is it lifting in the basement...are you able to get "in the mood" easily?? for me, i think if i had weights in the house i may be more inclined to skip a workout..but again, I can see some positives, expecially if i work late and the gym closes, etc...I could make my own hrs.

[Commander]

Thanks for the compliment bigbear! I wouldn't trade my home gym for the world, I can get in the mood very easily. For me, I used to be discouraged in college (especially in the winter) when I would have to pack a gym bag, walk to a shuttle stop, catch the shuttle, drive up to the weight room, change in the locker room, etc.

Now, I just throw on my shorts and walk downstairs and I am ready to go!

The only thing I am lacking is a lifting partner, but right now, my schedule wouldn't be very conducive to anyone else's since I lift around my kids schedule.
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Here is a new front lat picture, there are some older ones in my profile to compare it to:

New:


Last October:

[Commander]

Day 4 - Delt, Tricep

Push Press
barx40, progressive singles
130x3
140x3
150x3
160x3
170x3
182.5x3 (2.5 lb pr)
192.5x2 http://www.youtube.com/watch?v=RujAHH80L6M

Ughh, missed the 3rd rep, still a PR for 2 reps and the first time I have EVER overhead pressed my bodyweight, yeah!

Strict Overhead Press
130x8

Tricep Extensions Deloaded (Pins set 2 inch from face)
40, 50 warmup
60x3
65x3
70x3
75x3
80x3
85x3
90x3
70x12

Push Press
145x9

Weighted Planks
Side -
25lbx40 seconds
25lbx30 seconds
Regular -
25lbx60 seconds
25lbx45 seconds

Awesome workout! The push press was feeling like nothing, I owned 182.5 and the first two reps of 192.5 felt great as well, I really think it was more a technical error than muscular failure on the 3rd rep. I obviously drifted foward after I failed on the rep, but I think that I may have started to drift slightly during the rep which may have caused the failure.

[bigbear6708]

nice gains...i can see a little more width...definately some gains in the chest hair department!!! lol

[rootb33r]

forearms and back are way thicker... nice job man.

[Commander]

Originally Posted by bigbear6708

nice gains...i can see a little more width...definately some gains in the chest hair department!!! lol

Thanks, and yeah, the chest hair really needs trimmed back, lol.

Originally Posted by rootb33r

forearms and back are way thicker... nice job man.

Thanks rootbeer, I am happy with the increase in forearm size, it is one of the muscles that I don't think about much, but it is nice when they look thicker since forearms are often the most visible bodypart.

Bodyweight: 193

Day 5 - Back Bicep

Pendlay Row
barx50, progressive singles
160x3
175x3
190x3
205x3
220x3
230x3 (5lb PR) http://www.youtube.com/watch?v=SzIu-lCF1qQ

Bent Row
180x9

Pendlay Row
200x6

Chin-ups
BW+10 x5
+25 x5
+40 x5
+50 x5
+60 x5 http://www.youtube.com/watch?v=YoRg2Rva38c
+17.5 x8

Face Pull
55x8, 5 sets

ss w/

Barbell Curl
70x5
80x5
90x5
100x5
85x8

Felt great, had the day off today due to elections, enjoyed a quiet afternoon.