Hany's Training Log

Sunday 12-Jun-2016
12 Weeks BBB Challenge
Cycle:2, Week 1, Day 2

Awesome workout, done 45 minutes before breaking my fast as I have many issues to do at night. Energy levels were ok because of proper nutrition of yesterday (last meal was oat flakes mixed with labna and halawa)

Main Lift: Military Press
1 x 5 @ 47.5 kg
1 x 5 @ 55 kg
1 x 5 @ 62.5 kg

BBB: 5 x 10 @ 45 kg

Assistance:
Snatch Grip High Pull:
1 x 5 @ 45 kg
1 x 5 @ 50 kg
1 x 6 @ 57.5 kg

Pull Up: 3 x 5 @ body weight (still working on it)

Front and delt lateral raises 3 x 20 (using oly BB)

Band pullapart 100 reps (done between all other assistance sets)

Love halawa. Also labna. So good. Nice bench BTW.

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Oats, Halawa and labna is a great mix as bed snack, complex carbs with casein protein and adequate amount of fats. I found this mix is good to regulate my glucose for long fasting.

Tuesday 14-Jun-2016
12 Weeks BBB Challenge
Cycle:2, Week 1, Day 3

I did my workout during last hour of fasting as I’m going to have Iftar (breaking fast meal) with my parents. A meal of grilled duck, steamed rice and Jew’s mellow. A good treat for tough workout.

Main Lift: Deadlift
1 x 5 @ 95 kg
1 x 5 @ 110 kg
1 x 5 @ 122.5 kg

BBB: 5 x 10 @ 87.5kg (60% 1RM)

Assistance: (superset)
Front Squat: 2 x 10 @ 45 kg
GM: 2 x 10 @ 45 kg

Hanging leg raise: 2 x 10
Side bend: 2 x 15 @ 15kg each side

Wednesday 15-Jun-2016
12 Weeks BBB Challenge
Cycle:2, Week 1, Day 4

Felt like crap today, whole body sore and lot of muscle inflammation. I don’t know the reason but my performance was down to ground today. I think I need good recovery and good nutrition.

Main Lift: Bench Press
1 x 5 @ 67.5 Kg
1 x 5 @ 77.5 kg
1 x 5 @ 87.5 kg

BBB: 5 x 10 @ 62.5 kg

Assistance:
Pull Up: 1 x 5 @ body weight
barely could do the pull up so I ended the workout

Could be Ramadan catching up to you. I forget if you use BCAAs or not. If you don’t, I’d recommend trialling them (one scoop in your water while you train). I think along with creatine they’re the most useful, value for money supplements on the market.

@MarkKO Thanks for the tip friend. I didn’t use BCAA and my doctor denied me to use any supplements. He said my body is still treating supplements as strange substances. This is an after effect of long period dieting. He even denied the use of protein powders.

If you have a time take a look at my post Click Here I believe this is because of training fasted as you mentioned.

I agree, based on what you’ve set out the DOMS looks like it’s due to your fasting. However, I don’t think the meal timing post training is overly relevant. What I think is happening is that because you’re fasting even if you get a meal in prior to training and a meal in after it simply isn’t enough to keep our body fuelled outside that window. So, you get super sore.

One way to get around it would be to use a combination of BCAAs and carbs during training; make sure you eat a carb and protein rich meal about an hour before training; eat a similar meal shortly after training; and just before you have to begin fasting have a big serving of casein based protein. I think that would give your body the best chance it’s going to get under the circumstances.

Now, I’m not entirely sure what your doctor is worried about. Supplements aren’t exactly foreign, they’re just elements of our normal diet (in most cases). Often they aren’t necessary, but BCAAs and creatine are very, very useful.

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@MarkKO Thanks too much for the advice. I will consider buying BCAA and will discuss this with my doctor. How do you identify big serving of casein? I always wonder about the amount. For example when I get advised “eat huge serving of veggies” does it mean 1kg of mixed veggies or what?

To be more clear, I had this meal yesterday to break my fasting
-300g of grilled chicken breast (skin removed)
-bowl of boiled veggies (2 small zucchini squash about 3" each , half sweet potato, 75g of broccoli, 75g cauliflower, half onion) all boiled in chicken stock
-Garden salad (half tomato, half bell pepper, slices of onions, and 5 lettuce leaves)

Now, how do you identify that meal? is it big or small? and can you please give me a rough guess estimation for total calories?

Hey, not @MarkKO but I wanted to contribute - I intermittent fast and work out fasted. I drink two scoops of casein as the last food for the day (about 8PM) to hold me over until noon the next day. I drink BCAA’s when I wake up in the morning and during my work out, and then sip on them until I eat again. I’ve only been doing this for about a week but I feel good in my workouts.

@The_Myth You are welcome anytime bro. Your strategy looks great but undoable in my case as my fast is religious; hence no food or drinks or anything even water from 3:30AM up to 18:40PM.

Oops, my bad. Hit the casein per MakKo’s advice.

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Satday 18-Jun-2016
12 Weeks BBB Challenge
Cycle: 2, Week: 2, Day: 1

Felt better today after 2 days of good recovery and adequate food, I went 400 kcal over my maintenance (pumped my intake up to 2200 kcal) for last 4 days for better recovery. And as per my experience from doing BBB challenge before, I need to eat more than calculated maintenance especially in the middle of the challenge. Result is I felt good today and did my workout in a strict form without any energy flaws, even felt I need to do more.

Main Lift: Squat
1 x 3 @ 80 kg
1 x 3 @ 92.5 kg
1 x 4 @ 105 kg (PB)

BBB: 5 x 10 @ 80 kg (70% of TM)

Assistance:
RDL: 3 x 10 @ 65 kg
Glue Bridge: 2 x 10 @ 20 kg
Abs workout and mobility work

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My bad, I should have been more specific. I’d say 40-60 grams of casein would be large. The meal you set out is a decent size, but not huge. Certainly plenty of vegetables. I generally look at anything over 1000 calories as a large meal. Under 400 calories I think of as small.

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Sunday 18-Jun-2016
12 Weeks BBB Challenge
Cycle:2, Week 2, Day 2

Main Lift: Military Press
1 x 3 @ 50 kg
1 x 3 @ 57.5 kg
1 x 4 @ 65 kg

BBB: 5 x 10 @ 50 kg (70% 1RM)

Assistance:
Snatch Grip High Pull:
1 x 3 @ 47.5 kg
1 x 3 @ 55 kg
1 x 5 @ 60 kg

Pull Up: 3 x 5 @ body weight (still working on it)

BB Row: 3 x 10 @ 60 kg

Front delt raises using BB 3 x 20 @ 20 kg

Band pullapart 100 reps (done between all other assistance sets)

Monday 20-Jun-2016

Main: Conditioning
Walking/jogging: 4km (30 minutes approx.) uphill
Also did HIIT sprinting 100m and 100m light walking for 6 rounds.

Tuesday 21-Jun-2016
12 Weeks BBB Challenge
Cycle:2, Week 2, Day 3

Main Lift: Deadlift
1 x 3 @ 102.5 kg (5 RPE)
1 x 3 @ 120 kg (7 RPE)
1 x 5 @ 130 kg (8 RPE)

BBB: 5 x 10 @ 102.5 kg (70% 1RM), couldn’t accomplish all BBB sets as my quads are very sore from last squat session. I did:
1 x 10
1 x 7
1 x 8
1 x 5

Assistance: (superset)
Front Squat: 2 x 10 @ 45 kg
GM: 2 x 10 @ 45 kg

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Wednesday 22-Jun-2016
12 Weeks BBB Challenge
Cycle:2, Week 2, Day 4

Main Lift: Bench Press
1 x 3 @ 72.5 Kg (5 RPE)
1 x 3 @ 82.5 kg (7 RPE)
1 x 3 @ 92.5 kg (9 RPE)

BBB: 5 x 10 @ 72.5 kg (70% TM)
1 x 10
1 x 9
1 x 8
1 x 8
1 x 8

Assistance:
Pull Up: 1 x 5 @ body weight
Kroc Row: 2 x 15 @ 42.5 kg (7 RPE)
Closed Grip Bench Press: 3 x 10 @ 40kg
Skull Crusher:
1 x 10 @ 40kg
1 x 10 @ 20kg
1 x 10 @ 20kg

Band Pull Apart: 100 reps between all assistance sets

Thursday 23-Jun-2016

Main: Fasted Cardio
Jogging uphill: 1.5 km
Brisk Walking: 1.5 km

Friday 24-Jun-2016

Main: Fasted Cardio
Jogging uphill: 2 km
Brisk Walking: 1 km

Saturday 25-Jun-2016
12 Weeks BBB Challenge
Cycle: 2, Week: 3, Day: 1

Main Lift: Squat
1 x 5 @ 85 kg (6 RPE)
1 x 3 @ 97.5 kg (7 RPE)
1 x 3 @ 110 kg (PB) (8 RPE)

BBB: 5 x 5 @ 80 kg (70% of TM) Although I should do 5 x 10 but I did 5 x5 instead as I’m going to lower intake for next 3 weeks to prepare for diving vacation.

Assistance:
RDL: 3 x 10 @ 65 kg
Glute Bridge: 2 x 10 @ 50 kg
BB Standing Calf Raises: 2 x 30 @ 90 kg

Walking: 30 minutes mod pace

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