Had the best sleep of my life last night. A full twelve hours of solid sleep, dam it was awesome.
I’m going to take little Molly for her walk today and then I’ve got a few errands to run, the entire family has come down with something so I have to play maid and get the chicken soup and 7up.
Wedensday:
Rest
Cardio: 45 Min walk with X Vest and Molly.
When you say you’ve tried higher fat, lower carb approach, how long did you try it? And what was your macro split looking like? Reaping the benefits of such a transition will definitely take time. During cutting I found myself losing most quickly at 60/30/10 f/p/c (just for reference as to what I mean by high fat, low carb).
Also, just because you were hungry all the time doesn’t necessarily mean it was a bad thing for you. The same thing happened to my girlfriend when she first went paleo; it depends on the person. That could be what your body needed. After all, fat loss is not all about cals in v. cals out; it’s a matter of hormones functioning optimally. That usually involves more of some foods and less of others, which could amount to more food overall or less.
In my case, it was less…much…much…less…lol. I grew up in a household that endorsed binging at Old Country Buffet for lunch time, all the while my mom not letting us eat dinner that night because we had such a big lunch. Sorry for hijacking your log.
Where did you pick up your routine?
[quote]jskrabac wrote:
When you say you’ve tried higher fat, lower carb approach, how long did you try it? And what was your macro split looking like? Reaping the benefits of such a transition will definitely take time.
[quote]
I was on the high fat, low carb approach for about 2 months. My split was once again 40/40/20 the only difference being it was 40% fats and 20% carbs. I ate no starch at all during this period, my only carbs came from fruit and once again I didnt count carbs from green veggies, things like carrots/onions or peppers where counted. The fats camr from meats and fish, I ate a boat load of salmon and a good deal of whole chicken(skinless but both white and dark meat), any other fats I needed came from olive oil.
[quote]jskrabac wrote:
During cutting I found myself losing most quickly at 60/30/10 f/p/c (just for reference as to what I mean by high fat, low carb). Also, just because you were hungry all the time doesn’t necessarily mean it was a bad thing for you. The same thing happened to my girlfriend when she first went paleo; it depends on the person. That could be what your body needed. After all, fat loss is not all about cals in v. cals out; it’s a matter of hormones functioning optimally. That usually involves more of some foods and less of others, which could amount to more food overall or less. In my case, it was less…much…much…less…lol.
[quote]
Its funny that you say that because my parents said the exact same thing, that I had been starving my body for a good while and now that I was increasing my food take it was natural for my hunger to skyrocket. What I have found is that after going paleo my cravings have changed dramatically i.e. first I would crave pizza, Indian curry’s etc, then it moved to oatmeal, potato’s and rice, now though I have massive cravings for fruit and vegetables. Go figure lol.
And my appetite is simply massive, I could put most people to shame with the amount I could eat. The funny thing is I never feel bloated or uncomfortable after a massive feeding, I usually will feel the same as if I had eating a normal small meal.
[quote]jskrabac wrote:
I grew up in a household that endorsed binging at Old Country Buffet for lunch time, all the while my mom not letting us eat dinner that night because we had such a big lunch. Sorry for hijacking your log.
Where did you pick up your routine?
[/quote]
My house hold is a little different, were all pretty big guys in my house so my mom has always endorsed eating big, especially at dinner time. The usual being Shepard pies, lasagna, Spag ball or stir fry, basically big home style food.
Lol dont worry bout jacking it, the more I can learn the happier I am:)
My routine is from Joe Defranco, I was told that if I wanted to focus on strength gains and nothing else I should either follow a Defranco routine or a Ian King routine.
Thursday: Upper Body(Repetition)
A) Wide Grip Push Ups: 3 sets/ Max Reps
30 Reps, 0KG(Set 1)
25 Reps, 0KG(Set 2)
18 Reps, 0KG(Set 3)
B) Skull crushers: 4 sets, 5- 10 reps
7 Reps, 25KG(Set 1)
6 Reps, 25KG(Set 2)
6 Reps, 25KG(Set 3)
5 Reps, 25KG(Set 4)
C) Pull Ups: 4 sets, 12 reps
12 reps, 0KG(Set 1)
10 reps, 0KG(Set 2)
8 reps, 2.5KG(Set 3)
6 reps, 2.5KG(Set 4)
D) DB press: 3 sets, 10 - 15 reps
11 reps, 15KG(Set 1)
10 reps, 15KG(Set 2)
9 reps, 15KG(Set 3)
E) BB curls: 3 sets, 8-10 reps
10 reps, 30KG(Set 1)
8 reps, 30KG(Set 2)
7 reps, 30KG(Set 3)
Cardio:
20 Min incline walk.
Todayâ??s workout was a strange one. I dropped my rest between sets to 30 seconds which really kicked up the intensity of my lifts. Usually id rest 1-2 minutes between sets but im trying to cut that down to a minute at the max to up the ass kicking potential of the workout.
Anyway what I ment by it being strange was that this was the first workout that I ever felt I was out of my comfort zone. Sweat was pouring off me, my muscles didnt want to respond after a set and at the end of most of the exercises I felt like id been drop kicked in the nads.
Such a wonderful feeling, dont get me wrong it freaked me out a bit but I had to take a step back and say “this is what its all about, this is the feeling I should be looking for every time I set foot in the gym”.
And my plan is too do just that.
Friday: Lower Body(Max)
A) Box Squat: 5 sets, 3 rep Max
10 reps, 90KG(Set 1)
8 reps, 100KG(Set 2)
6 reps, 110KG(Set 3)
3 reps, 120KG(Set 4)
1 rep, 122.5KG(Set 5)
B) BB Step ups: 4 sets, 8 - 15 reps
12 reps, 40KG(Set 1)
11 reps, 40KG(Set 2)
10 reps, 40KG(Set 3)
12 reps, 40KG(Set 4)
C) Romanian dead lifts: 4 sets, 6 - 8 reps
6 reps, 75KG(Set 1)
6 reps, 75KG(Set 2)
6 reps, 75KG(Set 3)
6 reps, 75KG(Set 4)
D) DB Grip Holds: 4 sets, 20 seconds
18 seconds, 10KG(Set 1)
14 seconds, 10KG(Set 2)
10 seconds, 10KG(Set 3)
7 seconds, 10KG(Set 4)
E) Side Planks: 3 sets, 30 seconds
30 seconds, 0KG(Set 1)
30 seconds, 0KG(Set 2)
30 seconds, 0KG(Set 3)
F) Cycles: 3 sets, 11 reps
11 reps, 0KG(Set 1)
11 reps, 0KG(Set 2)
10 reps, 0KG(Set 3)
Cardio: 20 Min Incline walk
I was pretty disappointed in myself today with my box squats. The first 3 sets went fine, nailed 10, nailed 8 and nailed 6 but as soon as I moved up too 120KG which was my 3 reps max last week my legs just buckled. I got crushed on the first rep and was gutted. I set it up again to try a second time for 120KG and managed to squeeze out a few reps but they weren’t even close to full box squats, then the last set was an utter joke.
First time Ive ever been crushed on a lift and man its a crap feeling, especially when your not even using that much weight compared to most guys.
Anyway my goal now for next week is too absolutely kill it for 120KG for 4 reps and then bust out 3 reps for 122.5KG, im not going to fuck it up next time.
Oh yeah and just to top things off, when I was doing my dead lifts some guy walked over and asked could he work in on my sets since he was doing sumo dead lifts. Remembering meat head gym etiquette I told him that this was fine and id be happy to work with him as I assumed hed be using roughly the same weight.
Well I was fucking wrong about that, I was 75KG and he was 30KG. 30 seconds rest periods went right out the fucking window.
Saturday
Rest
Cardio: 45 Min walk with X Vest and Molly.
Took Molly for her walk this morning and did a bit of thinking.
Back when I was really fat all I wanted was too be lean and skinny like the guys the girls would look at but now that I’m actually in the iron game things are different.
Sure being lean with a 6 pack is defiantly still a goal but it just doesn’t seem like the main goal anymore.
After thinking long and hard I know exactly what it is I want. And what I want is too be strong, when you look at the classic bodybuilders like Ric Drasin, Dave Draper or Frank Zane you see a monster of a man. They were not only lean but they were also strong and big, and that’s what I want.
Anyway that’s just me thinking bout what I’d like 
On a different note, after getting crushed on my squat on Friday I’m going to up my food intake slightly to ensure my strenght gains don’t stall.
It’s nothing major though, I’m simply going from 2400 Kcals a day too 2650 daily. Nothing extreme, nice and easy does it.
Sunday
Rest
Cardio: 45 min walk with X Vest and Molly
Edit: Ditched the vest as I was utterly beefed this morning.
Anyway, Ive decided Im gonna post my stats weekly along side my goals and weather or not I achieved them.
Stats 23/1/2011
Height: 179cm
Weight: 168.3 lbs too 166.8 lbs
BF%: 17.2% too 16.1%
LBM: 139.9 lbs too 140.11 lbs
Measurements:
Chest: 41.5 Inchs
Waist: 33.5 Inchs
Arms: 13.5 Inchs
Calves: 14 Inchs
Thighs: 24 Inchs
Goals:
Anyway, thats all for now folks:)
Monday: Upper Body(Max Effort)
Weights:
A) Flat Bench press: 5 sets/ 3 rep max
10 reps/40KG(Set 1)
8 reps/ 50KG(Set 2)
6 reps/60KG(Set 3)
4 reps/62.5KG(Set 4)
3 reps/62.5KG(Set 5)
B) Bent Over BB rows: 4 sets/ 10-15 reps
10 reps/50KG(Set 1)
11 reps/50KG(Set 2)
10 reps/50KG(Set 3)
8 reps/50KG(Set 4)
C) DB power Cleans: 3 sets, 12 - 15 reps
12 reps/ 12.5KG(Set 1)
12 reps/12.5KG(Set 2)
9 reps/12.5KG(Set 3)
D) Incline DB press: 4 sets/ 6 - 10 reps
10 reps/20KG(Set 1)
9 reps/20KG(Set 2)
8 reps/20KG(Set 3)
7 reps/20KG(Set 4)
Cardio:
30 Min H.I.I.T
I didn’t try to add any more weight to my 3 rep max on the bench press this week as I feel im not doing the reps properly so I cant justify moving the weight up until I get the form down for this level of weight.
Next week im going to mix it up and change a few of the exercises around a small bit to make sure things stay fresh.
I feel like my strength has stalled and isnt going anywhere atm(then again I could just be weak lol) so as I said yesterday im upping my food intake weekly by 250Kclas until I feel like things are back on track
Tuesday: Lower Body(Max)
Weights:
Warm up) Clean and Press
5 speed sets, 3 reps @ 25KG
A)Dead Lift: 5 sets, 3 rep Max
10 reps,65KG(Set 1)
8 reps,70KG(Set 2)
6 reps,75KG(Set 3)
4 reps,80KG(Set 4)
3 reps,85KG(Set 5)
B)Squats: 4 sets, 6 - 8 reps
6 reps,75KG(Set 1)
6 reps,75KG(Set 2)
6 reps,75KG(Set 3)
6 reps,75KG(Set 4)
C)DB lungs: 3 sets, 12 - 15 reps
12 reps,20KG(Set 1)
12 reps,20KG(Set 2)
12 reps,20KG(Set 3)
D)Weighted Hypers: 2 sets,8 - 12 reps
10 reps,15KG(Set 1)
10 reps,15KG(Set 2)
E)Planks: 3 sets, 45 seconds
45 seconds, 0KG(Set 1)
45 seconds, 0KG(Set 2)
45 seconds, 0KG(Set 2)
F) Leg raise: 3 sets, 10 reps
10 reps,0KG(Set 1)
8 reps,0KG(Set 2)
4 reps,0KG(Set 3)
Cardio:
20 Min incline walk.
I can honestly say with my hand on my heart that today was by far the best workout Ive ever had. My dead lifts finally felt real and like the real thing. Im putting this down to the warm up which was something I haven’t ever included before, well lesson fucking learned.
My squats were great, I was really dropping below parallel for the first time ever and I really felt the difference, I know now what a squat should feel like and im going to keep doing the proper way, I was bull shiting myself. I wasn’t so bad that I qas doing half squats but I was only going to parallel and not deeper which is a mistake and I knew it.
Well from now on its gonna be “ass to grass”
So im going to be including warm ups from now on in my workouts and for now im dropping the leg raises, I dont feel like there having any impact on my core at all. I am going to focus on the planks as they are the ones that work.
Thursday: Upper Body(Reps)
Weights:
Warm up)
5 Min static strechs
Burpies: 3 sets, 5 reps @ 0KG
A) Wide Grip Push Ups: 3 sets, Max reps
31 reps,0KG(Set 1)
26 reps,0KG(Set 2)
19 reps,0KG(Set 3)
B)Pull Ups: 4 sets, 6 - 12 reps
12 reps,2.5KG(Set 1)
12 reps,2.5KG(Set 2)
9 reps,2.5KG(Set 3)
6 reps,2.5KG(Set 4)
C) DB Press: 3 sets, 10 - 15 reps
12 reps,15KG(Set 1)
10 reps,15KG(Set 2)
5 reps,15KG(Set 3)
D) Skull crushes: 4 sets, 5 - 10 reps
8 reps,25KG(Set 1)
6 reps,25KG(Set 2)
5 reps,25KG(Set 3)
5 reps,25KG(Set 4)
E) BB curls: 3 sets, 8 - 10 reps
10 reps,30KG(Set 1)
9 reps,30KG(Set 2)
8 reps,30KG(Set 3)
F) DB Shrugs: 3 sets, 8 - 15 reps
10 reps,24KG(Set 1)
10 reps,24KG(Set 2)
10 reps,24KG(Set 3)
Cardio:
20 MIn Incline walk
Great workout today again though I do feel like shit.
Had a cough last night and a runny nose, common signs of a cold. I felt like crap all night and I totally busted open my diet last night due to rationalizing the extra protein would help my cold. For my last meal I was supposed to have 1 can of salmon with Broccoli but I was so hungry I had 3 can of salmon and 3 fillets of white fish, 800 Kcals over my daily limit.
Now I will contest that it was extra protein but I still cheated my diet, anyway paying for it today feeling soft and pudgy. But fuck it, we fall off the horse we get back on. So I had my little pitty me moment and now Im back on track.
Looking forward to tomorrows workout with Nadia:) And next week Olympic training kicks off, I soooo cant wait for that. Gonna get my snatch and clean & press on like a mo fo.
Friday: Lower Body(Max)
Weights:
Warm up)
5 Minute Static stretching
BB complex, 5 movments, 8 reps, 1 set @ 25KG
A) Box Squat: 5 sets, 3 rep max
10 reps, 90KG(Set 1)
8 reps, 100KG(Set 2)
6 reps, 110KG(Set 3)
4 rep, 115KG(Set 4)
3 reps, 120KG(Set 5)
B) Romanian dead lifts: 4 sets, 6 - 8 reps(24 reps last week)
5 reps, 75KG(Set 1)
7 reps, 75KG(Set 2)
5 reps, 75KG(Set 3)
8 reps, 75KG(Set 4)
25 reps total
C) BB Step Ups: 4 sets, 8 - 15 reps(32 reps last week)
9 reps, 40KG(Set 1)
10 reps, 40KG(Set 2)
8 reps, 40KG(Set 3)
9 reps, 40KG(Set 4)
36 reps total
D) Plate Pinch: 4 sets, 20 seconds per set
14 seconds, 15KG(Set 1)
12 seconds, 15KG(Set 2)
17 seconds, 15KG(Set 3)
14 seconds, 15KG(Set 4)
F) Side planks: 3 sets, 30 seconds
30 seconds,0KG(Set 1)
30 seconds,0KG(Set 2)
30 seconds,0KG(Set 3)
Cardio:
20 min incline walk
Good workout today, though I did make a total jackass out of myself by dropping a plate cause I was trying to sneak a glance at a wonderfully shaped girls behind as she did bent over rows. Shame on me:P
Saturday:
Rest
Cardio:
45 min walk with x vest and little Molly.
Da na na na na na na da da na na na na, dam this melody to he’ll.
Sunday
Rest
Cardio: 45 Min walk with X vest and Molly.
Last weeks goals:
New goals
Stats 30/1/2011
Height: 179cm
Weight: 166.8 lbs too 166 lbs
BF%: 16.1% too 16.3%
LBM: 140.11 lbs too 140.02 lbs
Measurements:
Chest: 41.5 Inchs
Waist: 33.5 Inchs
Arms: 13.5 Inchs
Calves: 14 Inchs
Thighs: 24 Inchs
With every week that rolls by I learn a little more, from this week I learned a few things like how important a full warm up is and how I need to develop my own one suited to my work outs.
How important single leg work is,things like pistol squats and split Bulgarian squats.
How important intensity is in a workout.
And the biggest lesson was by far learned was just how important it is to lift heavy but with good form, lifting heavy will only do so much if your form isnt perfected.
So for the next few weeks its gonna be form, form , form,form!
Monday: Upper Body(Max)
Weights:
Warm Up)
5 Min static stretch
BB complex @ 25KG, 8 reps
A) Incline Bench Press: 5 sets, 3 rep max
Set 1: 8 reps, 40KG
Set 2: 8 reps, 40KG
Set 3: 6 reps, 45KG
Set 4: 4 reps, 45KG
Set 5: 6 reps, 40KG
B) DB Flat Bench: 4 sets, 6 - 10 reps
Set 1:10 reps, 20KG
Set 2:10 reps, 20KG
Set 3: 8 reps, 20KG
Set 4:7 reps, 20KG
35 reps total
C) DB Power Clean: 3 sets, 12- 15 reps
Set 1: 11 reps,12.5KG
Set 2:10 reps, 12.5KG
Set 3:6 reps, 12.5KG
27 reps total
D) BB rows: 4 sets, 10 - 15 reps
Set 1: 10 reps, 50KG
Set 2:10 reps,50KG
Set 3:10 reps, 50KG
Set 4:9 reps, 50KG
39 reps total
Cardio:
30 Min H.I.I.T
What can I say about today? The incline bench attempt was a bloody disaster.
I think im going to have to find something to replace the bench as its simply not feasible to try and keep adding weight to the bar since I train alone and lack a spotter.
Me thinks ill look into weighted dips perhaps or Ill just switch to DB completely.
Tuesday: LOwer Body(Max)
Weights:
Warm up)
5 min static stretch
BB complex, 1 set, 8 reps @ 25KG
A) Dead lift: 5 sets, 3 rep max
Set 1: 10 reps, 70KG
Set 2:8 reps, 75KG
Set 3: 6 reps, 80KG
Set 4:4 reps 85KG
Set 5:3 reps, 90KG
B) Full Squats: 4 sets, 6 - 10 reps
Set 1: 6 reps, 75KG
Set 2: 6 reps, 75KG
Set 3: 6 reps, 75KG
Set 4: 6 reps, 75KG
24 reps total
C) Weighted Hypers: 2 sets, 10 - 12 reps
Set 1: 10 reps, 15KG
Set 2: 10 reps, 15KG
20 reps total
D)Split Bulgarian squats: 3 sets, 6 - 10 reps
Set 1: 6 reps, 15KG
Set 2: 6 reps, 15KG
Set 3: 6 reps, 15KG
18 reps total per leg
E) Planks: 3 sets, 45 seconds
Set 1: 45 seconds, 0KG
Set 2: 45 seconds, 0KG
Set 3: 45 seconds, 0KG
Found out today that there is an extra part to my collage gym called the high performance gym. They have trap bars, power racks and even a mono lift.
Now I dont think im allowed to train there as its for the guys on scholar ships but fuck that! Im gonna sneak my ass in from now on starting Thursday.
Wednesday:
Rest
Cardio:
45 min walk with x vest and Molly
Thursday: Upper body(Reps)
Weights:
WArm up)
5 Min static stretch
Complex, 1 set, 8 reps @ 25KG
A) Wide Grip Push Ups: 3 sets, max reps
Set 1: 32 reps, 0KG
Set 2: 26 reps, 0KG
Set 3: 20 reps, 0KG
75 reps too 78 reps total
B) Pull Ups: 4 sets, 6 - 10 reps
Set 1: 12 reps, 2.5KG
Set 2: 10 reps, 2.5KG
Set 3: 8 reps, 2.5KG
Set 4: 6 reps, 2.5KG
35 reps too 36 reps total
C) DB press: 3 sets, 10 - 15 reps
Set 1: 11 reps, 15KG
Set 2: 9 reps, 15KG
Set 3: 8 reps, 15KG
27 reps too 28 reps total
D) Skull crushes: 4 sets, 5 - 10 reps
Set 1: 7 reps, 25KG
Set 2: 6 reps, 25KG
Set 3: 6 reps, 25KG
Set 4: 5 reps, 25KG
23 reps too 24 reps total
E) DB shrugs: 3 sets, 10 - 15 reps
Set 1: 11 reps, 24KG
Set 2: 10 reps, 24KG
Set 3: 10 reps, 24KG
30 reps too 31 reps total
F) BB curls: 3 sets, 8 - 10 reps
Set 1: 10 reps, 30KG
Set 2: 9 reps, 30KG
Set 3: 9 reps, 30KG
27 reps too 18 reps total
Cardio:
Missed
Pretty rushed today so I had to forgo my cardio, though I will be getting a half hour cycle in late this day.
Note:
I just wanted to let you know that I had tikka masala tonight for the first time in a year! The poor waiter, she just stood there in horror as I licked my 4th plate of chicken clean and asked for more!
Are you sure you wouldnt like some rice sir?
No thanks baby, just keep the chicken coming:)
[quote]jskrabac wrote:
http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html[/quote]
Thanks man:)
Friday: Lower Body(Max)
Weights:
Warm up)
5 Minute Static stretching
BB complex, 5 movments, 8 reps, 1 set @ 25KG
A) Front Squats: 5 sets, 3 rep max
10 reps, 30KG(Set 1)
8 reps, 30KG(Set 2)
6 reps, 30KG(Set 3)
4 rep, 30KG(Set 4)
3 reps, 30KG(Set 5)
B) Romanian dead lifts: 4 sets, 6 - 8 reps(24 reps last week)
5 reps, 75KG(Set 1)
8 reps, 75KG(Set 2)
6 reps, 75KG(Set 3)
6 reps, 75KG(Set 4)
25 reps total too 25 reps total(grrrrr not happy about this)
C) BB Step Ups: 4 sets, 8 - 15 reps(32 reps last week)
13 reps, 40KG(Set 1)
12 reps, 40KG(Set 2)
11 reps, 40KG(Set 3)
11 reps, 40KG(Set 4)
36 reps total too 37 reps total
D) Plate Pinch: 4 sets, 20 seconds per set
14 seconds, 15KG(Set 1)
12 seconds, 15KG(Set 2)
17 seconds, 15KG(Set 3)
14 seconds, 15KG(Set 4)
F) Side planks: 3 sets, 30 seconds
30 seconds,0KG(Set 1)
30 seconds,0KG(Set 2)
30 seconds,0KG(Set 3)
Cardio:
20 min incline walk
So the power rack was gone this morning, and a fat ugly smith machine took its place complete with some skinny fat bastard using it to preform bench press.
Anyway I robbed one of the bench bars and used it to clean the weight and front squat, the weight is pathetic but I just want to know I have my form down before I start loading it up also I noticed my writs really hurt so im gonna have to look into that.
The look on the peoples faces though was fucking priceless when I cleaned the weight and started to squat, they must have though there was something wrong with me.