Commanding My Body

[antisteroids]

Originally Posted by HardCory

Great video, looks like you had a great time. Kid tossing may become the new workout craze.

My bro & I use to just toss my cousin like throwing a footbal ..true story

[Commander]

Originally Posted by WorkoutMchne

This is all very disappointing and saddening. I'm going to pretend that I didn't see this from now on.

Sorry!

I'm still going to lift heavy if it's any consolation, just tweaks here and there, I promise I won't put on any zubaz pants or fake tan.

Originally Posted by antisteroids

My bro & I use to just toss my cousin like throwing a footbal ..true story

Awesome!

[Commander]

I forgot to mention, while I was down in Florida, I was mighty impressed with the radio station, 93.1 for South Florida. It seemed like 50% of the time when I tuned into that station it was playing Metallica.

I also jammed to some Spanish stations that, needless to say, we don't get in Pennsylvania!

[WorkoutMchne]

Originally Posted by Commander

I promise I won't put on any zubaz pants or fake tan.

Good, that would be too much for me.

Originally Posted by Commander

I forgot to mention, while I was down in Florida, I was mighty impressed with the radio station, 93.1 for South Florida. It seemed like 50% of the time when I tuned into that station it was playing Metallica.
The family makes the trip awesome, but this puts it over the top.
I also jammed to some Spanish stations that, needless to say, we don't get in Pennsylvania!

This is true, whenever I'm up that way in Pittsburgh I listen to 105.9 the X and there used to be a station in the late '90s around the somerset/bedford area which was 99.1 QWK rock, but it's long gone now. Too bad they always played classic stuff and had Mandatory Metallica every night.

[Commander]

Originally Posted by WorkoutMchne

Good, that would be too much for me.

This is true, whenever I'm up that way in Pittsburgh I listen to 105.9 the X and there used to be a station in the late '90s around the somerset/bedford area which was 99.1 QWK rock, but it's long gone now. Too bad they always played classic stuff and had Mandatory Metallica every night.

It's hard to find good rock around here, 93.1 in South Florida was better than 105.9 the X out of Pittsburgh, in my opinion. Not familiar with 99.1.

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Squats

Fatigued from doing squats as cardio last two workouts, not a good session. I am going to nix squats as cardio from here on out. I think that I will try to maintain some additional squat practice sessions, but seriously reduce reps so as not to induce fatigue.

I am beginning 5/3/1 for my squat, I need some orderly progression. I am happy with my program for deadlift and upper body, doing 5/3/1 for squat will round out the routine.

Sprints:

8x45 meter sprints with 27 lb tire attached



On the 6th sprint, I busted by belt! I knew I was fast, but not THAT fast, just kidding btw. Basically, the roller (I don't know what else to call it), the part that the 2 pins that go through the holes in the belt rest against, popped off. Appartently, the metal that goes into the roller only goes in about 1/4 to 1/3 of an inch, my running pulled the belt apart enough for the roller to fly off. So I am running, and I hear this metalic "pop" sound. And next thing I know my belt is flying off. I saw the roller fly away and I assumed for a brief moment that it was solid metal and I wondered how in the world I broke it! Then I examined it to find out it was a hollow tube. So I strapped the ropes around my waste for the next two sprints, it felt OK, but I must say, that I ordered my deer drag harness not a moment too soon.

6x45 meter sprints with just bodyweight.

Glutes and Hams rocked from this, went home, stretched and did some hanging leg raises and crunches between stretches.

[Commander]

Push Day

Rack Bench (pin 7)
155 (plus 20) 255x3
200x12

Seated OH Press
90 (plus 10) 140x5
110x11 - I was going to hit a PR for sure (13 reps), but I hit the barbell against my J-hooks on the 11th rep, completely messed me up.

Close Grip BP - 60 seconds rest
120x18, 10, 9

Picked a weight that was too light for CGBP, but oh well, I can always go heavier next time. I aim to get about 12 reps on the first set.

Face Pull - 60 seconds rest
41x12, 10, 8

I am really enjoying the face pulls

Jump Rope
10x1 minute intervals throughout workout

[Commander]

Pull Day

Pull ups
BW (plus 10) BW+50x3
BWx11

Pendlay Row
110 (plus 10) 180x5

Bent Row
140x9

DB Curl - 60 seconds rest
25x13, 8, 7

NG Pulldown - 60 seconds rest
9, 8, 7

Ab Wheel
BWx9, 8, 8

I flew threw this workout in about 45 minutes because I got a late start and I really don't like being in the weight room much past 9pm because the adrenaline/etc from the workout seems to affect my sleep.

NG Pulldowns really finished off my lats, that exercise simply feels great for me.

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Diet Update -

Bodyweight average last week 192.8
Bodyweight average this week 191.4

In spite of the weight loss, I am actually weighing in heavy the last two days, 192 and 193 respectively. So I am going to make some adjustments to the macros. I will decrease carbs to create roughly a 200 calorie difference from my previous total. I was taking in just over 3000 calories on non workout days. Now I will be around 2800.

I've been cutting for 7 weeks, and I am down 7-8 pounds, that is right where I want to be (1 lb per week). I have a lot of work to do, as I mentioned before, I am willing to get down into the 170's if I need to, to actually appear ripped for once.

[WorkoutMchne]

We almost weight the same now.

[Commander]

Originally Posted by WorkoutMchne

We almost weight the same now.

Yeah, except you're way stronger, everything's better in Florida.

Wow, I didn't realize you are up into the 190's. I am getting smaller and weaker and you are getting bigger and stronger!

Just kidding about the weaker part, hopefully I'll maintain strength during my cut.

[WorkoutMchne]

Originally Posted by WorkoutMchne

We almost weight the same now.

Excellent grammar on my part.

I'm weighing about 189 in the mornings and 191 at night. As hard as you work, you'll maintain just fine, maybe even get a little stronger...just keep pumping Through The Never.