Commanding My Body

[Commander]

Originally Posted by bigbear6708

nice box jumps..I think you have me beat...highest I ever got was a set of those mini bleacher things!

Thanks!

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Pull Day

Pull ups
BW (plus 15) BW+60x3, BW+70x3 pr
BW+20x10 pr

Felt great on pullups, guess I wiped myself out, didn't have much left for Pendlay

Pendlay
135 (plus 10) 175x5

Bent Row
135x10

DB Row - 60 second rest
2 sets unsupported to work some core as well, 12 reps, 8 reps
1 set using my non working arm for support, to finish off the lats, 10 reps

Ab Wheel - 60 second rest
16, 11, 10

Jump Rope
10 x 1 minute intervals, performed throughout workout

Tire Drags, 45 meters - all drags were forward to target hams/glutes
+75lb x 3
+50lb x 2
+25lb x 2

I pushed these pretty hard, felt like I was going to hurl, nice.

[Commander]

Push Day - High Reps

I had planned to do some higher rep days when I designed my current split, however, I was conveniently skipping them when they came around. But I know there is benefits to occasional higher reps and I suck at them, thus, 2 reasons to do them.

Dips
BWx27 PR - hoping to get 30, but it wasn't happening, PR by 1 rep.
BWx18, 15

Push Ups with handles to increase ROM
BWx15, 17, 18

Weird, strength increased each set

JM Press
70x10, 10, 10, 12

Light weight Pushdowns

AB Bench
50x11, 8
35x9

Jump Rope
10 x 1 minute intervals

[Commander]

Tire Flip Day

3 guys plus myself showed up, so we had 4 guys and 2 tires. I had met the one guy previously, he is a monster, deadlifts well over 600lb easily. I was pleased to be working out with him.

Unfortunately, neither tire was as heavy as the one I got to flip on the video I posted a few days back, so our workout was more conditioning then strength based. That was OK, we had fun and made the best of it. One of the tires was lighter, so we used it to warmup. After that, we used the lighter tire for power flips. Basically, you attempt to get the tire airborn while flipping it. It's pretty neat, you really have to work on technique and using the hips otherwise you absolutely kill your biceps.

This is what occured (roughly), in no particular order:

Up and Back, rotating 4 flips each - lots of reps
Up and Back, rotating 3 flips each - lots of reps

25 push ups, 25 bodyweight squats - 5 sets performed throughout workout for 125 total reps each

Power flips 4 reps x 4 sets

Box jumps using the 2 tires stacked together - 7 sets of 10

Sweating like a pig at the end of this one.

Diet update:

10 weeks into the diet - lost 10.6 lbs total.

Bodyweight average last week: 190.6
This week: 189.4


Back on track after a slight stall these last 2 weeks. However, in spite of the stall, I have felt like I was getting leaner. I think there may be two things interacting; 1) no more between meal calories, thus forcing my body to be more efficient using fat as a fuel source since it doesn't have to constant supply of glucose 2) I'd like to think the resveratrol is helping.

Don't have my spreadsheet in front of me (yes, I am a dork), but calories are at around 2450. I basically just dropped a bunch of carbs to get me to this point from where I was last week calorie-wise.

2450 does not include post workout. That puts me right around 3000. I will continue to try and take in as much food as possible while still losing fat.

[Commander]

Leg Day - Deadlifts

Rack Deadlift - knee level, 4 pin
316 (plus 30) 466x3 - perfect form, but I knew I might lose the perfect form if I went heavier without a belt
496x3 - added a belt
511x3 - PR

I notice I can wear my belt (for workout and for regular pants) 1 notch smaller, yes!

Iso Deadlift - pulling from a deficit to the 4th pin, then pulling against the pins for 10 seconds
236 (plus 10) 266 x 1 rep, 10 second pull

Both the Rack and Iso Deadlift were supersetted with...

Hang Cleans
60 to 100 x 3 - gradually working up to 100

Step ups - I am starting to really like these
120 x 10, 10, 15

ss w/

Depth Jump
BW x 10

[Commander]

This is how my schedule looked leading up to this workout.....

Wednesday - wake up at 6:50, go to my regular job, come home play with kids, go to a midnight shift, go to my regular job, workout on Thursday at 4pm

Awake for 31 hours straight - Push Day

Push Press
140 (plus 10) 190x3
150x10

Felt good, close to PR range, not bad for being exhausted

Inc Bench
155 (plus 15) 185x5

Close Grip Inc Bench
145x11

Wow, nothing left, I petered out fast

Rolling Tricep Ext - 60 seconds rest
22, 24.5, 27 x 12 - getting a feel for the weight, this is only the 2nd time I did these
29.5 x 10, 8, 7

I really like these, my triceps are pretty sore from them today

Face Pull - 60 seconds rest
47.5 x 14, 10, 8

Ab bench
50 x 11, 8, 7

Dec Reverse Crunch
BW x 10, 10

Went to bed at 7pm after being up for 36 hours, slept for 12, will hopefully get 1 more extended night of sleep tonight and be caught up.

[misterjaydubyoo]

Congrats on the rack pull PR...nice.

Also seem to be progressing quite nicely on the cut. Keep doing what your doing!

[Commander]

Originally Posted by misterjaydubyoo

Congrats on the rack pull PR...nice.

Also seem to be progressing quite nicely on the cut. Keep doing what your doing!

Thanks

As long as it works I plan on continuing to do it. I am ready to get as lean as possible without losing too much muscle. If that means going into the 170's, then I am ready to do it.

[misterjaydubyoo]

Originally Posted by Commander

Thanks

As long as it works I plan on continuing to do it. I am ready to get as lean as possible without losing too much muscle. If that means going into the 170's, then I am ready to do it.

I am with ya on that. I thought I had a good lean look in the 180s, but its amazing how much fat the body actually has. Needless to say, here I am back in the 170s......for now!

[Commander]

Originally Posted by misterjaydubyoo

I am with ya on that. I thought I had a good lean look in the 180s, but its amazing how much fat the body actually has. Needless to say, here I am back in the 170s......for now!

Your progress has been awesome to say the least.

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Sprints and Tire Flips

Warmup

400 x 2

I wasn't sure how many I had in me, after two I thought it best to move on before I kill myself. I ran the first in 71 seconds and the second one in 69. I sprinted at the speed where I was on my toes but not completely all-out speed. I probably would have thrown up if I did that, lol.

Tire Flips

Pretty Heavy Tire, 8 sets of 10 flips

Done

[Commander]

Pull Day

Chin up
BW (plus 15) BW+75 x 3
BW+20 x 11 - pr

T-Bar
120 (plus 10) 170x5 - too much hips
135x10

Barbell Curl - 60 seconds rest
60 x 10, 8, 6

Light cable curls

I am going to try and focus on trap and arm hypertrophy. Squats may have to take a back seat as I want to increase my deadlifts frequency for trap development. And for the arms, I am going to try and make my main upper body exercises arm friendly like chin ups, close grip bench, etc, so I can maintain my chest/lat hypertrophy while emphasizing arms.