T Nation

Body Comp Blitz Log

Height: 6’3"
Weight: 250 (down from 275 on Christmas)
Body Fat: 19% according to bio-electric impedance

My goal is to lose 15 pounds in the next 6 weeks.

At worst I will maintain strength in the push press and deadlift, my two main indicator lifts.

Workout 1 Heavy Training

A1 Push Press 6x6 (135, 155, 175, 155, 175, 195)
A2 Deadlift 6x4 (225, 275, 315, 355, 315, 405)
2 minutes of mountain climbers (a little too much resting going on here, but its fucking tough)

B1 Front Squat 5x5 (135, 175, 155, 195, 215)
B2 Barbell Row 5x5 (135, 175, 195, 155, 205)
B3 Push Up Plank 5x:45

C1 Reverse Lunges 2x25 (bodyweight)
C2 Plyo Pushup 2x10,8
Jump Rope 10 minutes total, :30 on/:30 off

Diet: 6 meals, shooting for 50 grams of protein in each one (approx. 1.5g x LBM)
130 grams of fat
100 grams of carbs

I’m taking 20 grams of fish oil, 65 mg Zinc, 400 mg Magnesium, and 5 g Creatine each day

I’ll upload progress pics when i figure out how to get them from my phone to the internet.

What sort of workout program are you following? That seems like a lot of random exercises.

A free fat loss program from John Romaniello called “Body Comp Blitz”.

Starting it Monday hoping for great results .

I am done with workout #5. Pretty cool program so far. Some of the things look pretty simple on paper but about half way through them you are really challanged to keep pushing. As I’m sure you learned with the mountain climbers! Good luck with the program

Workout 2 Monday, May 10

Descending Pyramids

A Same Side Dynamic Lunges 2x5/4/3/2/1 with 135 :60 rest

B1 Plank :30/:25/:20/:15/:10
B2 Pushup 20/15/10/5/10
Tried to get all the way through without collapsing in a pathetic, fat heap; failed.

C1 Dumbell Biceps Curl 2x6/5/4/3/2/1 with 35’s 2:00 rest (supposed to be :60, didn’t realize at the time)
C2 Dumbell Squat
C3 Dumbell Overhead Press
Way harder than I thought it was going to be, at least with the curls. I was amazed at how taxing they were the second time through the complex.

D1 Bulgarian Squat 3x4/3/2/1 with 35’s :60 rest
D2 Front Raise
Kind of surprised at this pairing, as the weight low enough to do front raises with wasn’t challenging at all for the Bulgarians.

Pussed out of the jump rope finisher, rationalizing that I had a softball game I needed to be fresh for.

To make up for it today I did elliptical HIIT with the protocol outlined in the e-book: 30 hard/10 easy, 20/10, 20/20, 10/30, 10/10, 10/10, 10/50, 10/60, 20/60, 10/40, 30 hard.


Kettlebell swings 10 minutes :30 on, :30 off

Are any of you guys seeing any results yet. Im only on workout #2, Just wondering what i can look forward too.

No results yet. Maybe 4 weeks in there should be visual progress, until then i’ll keep monitoring my weight.

Congrats on getting after this program. Its been tough as hell for me so far. Tomorrow is workout 3 for me, the first two were pretty brutal. Some of you guys should come over and post in my log, to give me some motivation… http://tnation.tmuscle.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/legacy_gets_strong_and_ripped_1

Voo doo, did you take any before shots to compare yourself too? or you just going by the mirror? Good luck with your cut. I’ll be watching your log.

Last one I took was April 15, and I haven’t progressed at all since then. I’ll take a pic to put up today. Fat, pale, and hairy is no way to go through life.

Following along!

I have that program tucked away for the last 10lbs :wink:

Workout 3
Bodyweight Training

A1 Dips 12
A2 Pushup plank :30
A3 Spiderman lunges 10 each leg
A4 Pushup 12 (wtf? supposed to get 15-20, didn’t realize my core was so weak)
A5 Pushup plank :30
A6 pulse pushups (bottom 1/4 ROM) 20

B1 single leg RDL 2x20 each leg
B2 reverse lunge 2x10 reps, then 20 pulse (bottom 1/4 ROM) reps
B3 plank 2x:60
B4 mountain climber 2x:45 (supposed to be :60; I’m working up to it)

C1 wide grip pullups 4,3
C2 pushup plank 2x:30
C3 medium grip chinups 4,3
C4 fat man pullups 2x20 pulse reps

Thank god there wasn’t anything ridiculous like 500 fucking jumping jacks

Workout 4

High Speed Dynamic Training with Upper Body Focus

A1 incline db press x10
A2 chest supported row x10
A3 db squat (both dbs) x10
A4 alternating reverse lunge x10
A5 incline db press x10
A6 1-arm row (both arms) x10
A7 db squat (1 db) x10 <— held bell to one shoulder for reps 1-5, other shoulder for 6-10
A8 1-arm row (both arms) x10
As little rest between exercises as possible (breaks started getting into the 20 second range the second time through, however). Rest 3:00 and repeat. Was a lot harder than it looked on paper. Used 60’s.

B1 seated OHP x6
B2 alternating forward lunges x6
B3 low incline db press x6
B4 chest supported db row x6
B5 DB RDL x10
B6 DB Push Press x6
Same thing as the first circuit, as little rest as possible, but as fatigue set in the only way I could finish was take some 20-30 second breaks. 2:00 rest between circuits, do 3 times total. Used 60’s again.

C1 pullups x4
C2 wide stance pushups x20
C3 chinups x2
C4 close stance pushups x10
C5 chinups x1
Just once through.

Overall this workout was brutal. Lots of stimuli I haven’t been exposed to in all my time lifting iron. Feels great AFTER the workout, during it it really sucks. Really made me question why I’m doing this.

Had a ton of octopus, cuttlefish, oysters, crab, and squid after the workout. Delicious.

Weighed in at 247.5 in clothes and shoes on Saturday, down almost 3 pounds from last week despite cheating on my diet with a shitload of pad thai the night before.

Monday May 17

Workout 5
Heavy Training

A1 DB high incline press 8x3 35/45/55/65/75/85/95/95
A2 parallel close grip chinup bodyweight for 8x3

500 jumping jacks in around 8 or 9 minutes

B1 Hack Squat Machine 225/275/315/335/355 5x5 ramping
B2 78 squats in 2 minutes (once again, using the “I have a softball game today” excuse to get out of the jumping)
B3 Hack Squat Machine 225/275/315/335/275

C1 Pushups 50 (pr), 20
C2 Bodyweight Rows 15, 12

Today I woke up sore as hell so I decided to do a light recovery/regeneration workout.

15 minutes treadmill walking 4.0 mph
Foam rolling for lats, IT band, glutes
Stretches for lats and pecs
Hip mobility work (Using a Smith machine, I set the bar at about hip height and did side-to-side over the bar and forward over the bar) 2 sets of each
Stretches for lower body

Wednesday May 19

Workout 6

Descending Pyramids

A Bulgarian Squat 1x6,5,4,3,2,1 and 1x6,5, alternating legs after each mini-set was completed. 135 with :60 rest. Hit failure early on in second set; want to quit at this point. I feel beat up from softball games two days in a row, and those ten sets on the hack squat machine two days earlier.

B1 Hand Walk-Outs 1x8,7,6,5,4,3,2,1
B2 Vertical Jumps ditto ^^^^^^^^

C1 Pushups with hands on DB’s 3x4,3,2,1 with 45 lb db’s. :60 rest
C2 Renegade Rows

D1 Squat to Press (aka thrusters) 2x6,5,4,3,2,1
D2 Plank 2x:30, :25, :20, :15, :10 with :60 rest between sets

Jumped Rope, 10 minutes at :30 on/:30 off. Too easy so I’m going up to :40 on/:20 off next time.

Voodoo, was it just me, or did workout 6 seem the hardest out of all of them so far?

Ran/Walked 3.5 miles in 42 minutes.
Interspersed walking at 4.0 mph (1.25 miles total) with running at 6.0 mph (2.25 miles total).