pic 3 hams and calves or lack thereof
Measurements as of thursday 20 August 09 all in inches
Arms L/R 18.5/18.7
Forearms L/R 14.2/14.2
Thighs L/R 27.2/27.0
Calves L/R 16.9/17.0
Waist 37.5
Chest 48.5
Neck 18.5
Aim is to keep as much size ad strength as I can this month of Ramadhan and lose some chub around the waist which is definitely a concern.
last leg pic had ACL recon done on the Right leg in 98-99 basketball injury.
Sat 22 Aug 2009
And so 1st day of fasting. Good thing its the weekend able to sleep in after …
Tried cramming in a pre fast meal was not able to to down much
2 slices of bread with spread
3 half boiled whole eggs
protein shake with milk 70 grams or so of protein
as much water as I could handle…
was tough getting all these down
Mon 24 Aug 09 - Chest (fasting 13+ hrs no food & drinks)
Flat BP
warm ups bar x 2 sets 10+reps
60 kgs x 2 sets 10+reps felt heavier than usual
100 kgs x 1 sets 12 reps felt heavier than usual
140 kgs x 2 reps testing whether had enough strength to up the weight
155 kgs x 5 reps 1 rep less than last week no bouncing, touch and go and but not as controlled as last week (pre fasting) when this weight felt easy. Would have failed the 6th rep I think.
Dumbell Incline bench (high incline)
2 sets AMRP 25 breaths between sets
40kg x 15 reps + 10 reps 3 reps less than last week.
Thats all I did + - 25min
Note: Too tired, felt cold throughout the day. Weighed in at 104.2 kgs - mostly water loss but I look smaller. Was surprised that I managed 155 for as many reps. Downed some whey protein, chocolate milk and some simple sugars as soon as it was time to break fast. Appetite has gone down the drain and feel rather lethargic and weak. Read an article in stronglifts that stated “Fasting doesnâ??t cause muscle loss. Youâ??ll most likely feel stronger & more aggressive training fasted.” From personal experience I could not disagree more!
Tuesday 25 Aug 2009
Back
Rack pulls No 3 Just below knees
Warmup still cold so more reps to warm up
60kgs x 12 reps
100kgs x 10 reps
140kgs x 5 reps
180kgs x 3 reps from here on straps on complete deload on each rep
220kgs x 3 reps struggling with the reps
260kgs x 1 reps aiming for 3 but did one with a long hold at the top (15 secs or so). No chance I could get 3 reps
pull down machine under hand narrow grip
10 plts x 12 reps
12 plts x 12 reps
14 plts x 10 reps
16 plts x 8 reps
18 plts x 7 reps 4 reps less than last week pre fasting
Dumbell bend over rows
2sets as many reps as possible
40 kgs 25reps then 17 reps on second set just too tired to pull with the back using arms too much. drop off of 8 reps in the 2nd set
called it a day 25 mins
Notes : 2nd day training when fasted - felt very cold throughout. Weighed in at 103.4 kgs. Dropping weight like a bad habit. Hoping that weight loss would stabilize sometime soon at hopefully above a 100kgs. Noticeably smaller shirts are feeling loose around the chest shoulder back and arms, the waist however seems as large as usual and its only the 4th day of fasting - only good thing is that thus far there is no drastic strength loss.
Wed 26 Aug 2009
Shoulder Training
warm up - again felt very cold so extended warm up
bar x 2 sets x 20
60kgs x 2 sets - 1 x 10, 1 x 7 - these felt ridiculously heavy!!
100kgs x 1 set x 5 reps (2 reps less than last week) no chance in getting the 6th rep.
Standing dumbell overhead press palms neutral one arm at a time
27.5 kg x 1 set x 10 reps - easy but still felt gassed
40 kg x 2 sets x 5 reps -1 from last week
Face pulls
8 plts x 12 reps
10 plts x 12 reps
13 plts x 12 reps
16 plts x 12 reps
Total time 25 mins. Felt very tired and lethargic. Was also cold throughout, hardly broke a sweat. So far so good, this is the most I’ve done during the fasting month. weighed in at 103 kgs which is marginally less than yesterday. Could the weight loss be slowing down? Hopefully …
Thu 27 Aug 2009
Arms
Warmup
Planned to do CGBP but my wrists felt uncomfortable and CGBP seems to aggravate it
So did incline bench press instead
bar x 12 x 2
60kg x 10 x 2 felt heavy
100kg x 6 felt real heavy was struggling for form
100kg x 10 still felt heavy but much better
140kg x 2 reps did not attempt the third would have failed.2nd rep was tough.
last week pre fast did 120kg x 9 on chest day - damn
Ez bar curl
warm up bar x 7 normal grip x 7 reverse grip x 7 close grip
bar + 20 kgs x 7 normal grip x 7 reverse grip x 7 close grip
Bar + 40 kgs x 5 reps normal grip*
Bar + 45 kgs x 5 reps normal grip*
Bar + 50 kgs x 5 reps normal grip*
Bar + 55 kgs x 5 reps normal grip* match prefasting PR
Bar + 40 kgs x 5 reps close grip
Bar + 40 kgs x 8 reps close grip
*Curls alternated with single arm triceps push down palms supine x 10 reps each arm x 3 sets
Tricep push downs (normal) different machine
8 plates x 10 reps
12 plates x 10 reps
All plates x 8 reps
All plates x 5 reps
2 sets light weight many reps
Notes : 40 min workout. To much volume got carried away felt so thirsty and hungry. My workout t shirts are getting ridiculously baggy. Weighed in at 103kg on the button. Joints are feeling beaten up.
Fri 28 aug 2009
Legs
box squat
warm up
bar x 2 x 10
60kgs x 2 x 8
100kgs x 2 x 8
140kgs x 2 x 5
160kgs x 3 failed to get off the bench - ridiculous 2+ weeks ago 4 plates 180 kg x 4 reps
100kgs x 15 reps
All reps with complete stop on the bench which is slightly below parallel
Front squats
60kgs x 1 set x 8 reps
100kgs x 2 sets x 5 reps
140kgs x 0 one way ticket !!!
some leg extensions
Notes Body could not support the heavier weights. After unracking very difficult to set up properly box squats were a mess and front squats were worse. Seriously lousy training today. The drop off for legs was horrible. I was so wasted, hungry and thirsty before working out and after I had to drag mself home literally. Bloody tough to do legs on caloric restriction.Wanted to hit the hams with good mornings and leg curls but really could not take it - was shutting down!! Will try again next week. Damn I got seriously OWNED!
weighed in at 102.9kgs
Mon 31 Aug 09 - Chest Flat BP
Dumbell Incline bench (high incline) started with this coz someone was using the power rack
20kgs x 15
32kgs x 15
2 sets AMRP 25 breaths between sets
40kg x 17 reps + 12 reps 4 reps more than last week. Just 1 rep shy of prefasting PR
Flat BB Bench
warm ups bar x 2 sets 10+reps
60 kgs x 2 sets 10+reps felt heavy
100 kgs x 2 sets 5 reps felt heavy
140 kgs x 2 reps felt really heavy
155 kgs x 3 reps 2 rep less than last week no bouncing, touch and go failed at 4th rep.
Thats all + - 25min
Starting with the incline dumbbells for volume screwed up the flat BP performance though but still mantaining at more than 3 plates per side.Thought that this week would be better but felt gassed much faster as in after the incline. Bodyweight at 102.8kgs. Thinking of keeping just to one exercise next week…
Tue 1 Sept 2009
Rack pulls No 3 Just below knees
warm up
60kgs x 2 x 5 reps
100kgs x 5 reps
140kgs x 5 reps
180kgs x 5 reps from here on straps on complete deload on each rep
220kgs x 5 reps struggling with the reps
240kgs x 3 reps struggling badly
260kgs x 1 reps no form
pull down machine under hand narrow grip
10 plts x 10 reps
12 plts x 8 reps
14 plts x 8 reps
16 plts x 6reps
18 plts x 8 reps + 3 better than last week
Dumbell bend over rows
2sets as many reps as possible
40 kgs x1 x 30reps
called it a day 25 mins
Notes : Felt very cold throughout. Weighed in at 102.8 kgs same as yesterday yay. Noticeably smaller. Got caught in the rain feel cold throughout - terrible on the rack pulls may drop it next week. Joints and all statring to ache. Did rather well on the dumbell rows and pull downs. Surprised at the drop off for rackpulls …sucks 5.5plates is what I did for almost 10 reps before the fasting month. Funny that the perfomance of certain exercises really suffer while some remain relatively unchanged
Wed 2 Sept 2009
Shoulder & Arms
warm up - again felt very cold so extended warm up
bar x 2 sets x 20 alternate with pull ups from dead hang 2 x 7 reps x 2 sets
60kgs x 2 sets - 1 x 15, 1 x 5 - pull ups 2 x 6
100kgs x 1 set x 5 reps - pull ups 1 x 5
60kgs x 20 reps wide hand placement - pull ups 1 x 5
Ez bar curl
warm up bar x 7 normal grip x 7 reverse grip x 7 close grip
bar + 20 kgs x 7 normal grip x 7 reverse grip x 7 close grip
Bar + 40 kgs x 10 reps
Bar + 55 kgs x 6 reps normal grip
close grip curls
Bar +40kgs x 15 reps dont know why this felt easy!
8 plates x 10 reps
12 plates x 10 reps
All plates x 8 reps
40 mins and called it a day. Today was a much better work out day. The sun was out so before workout began I took time to soak up the sun. Arms felt particularly strong especially with the close grip curls but I did have an unusually long rest prior to that set.All in all not too bad a workout. Bodyweight at 102.8kgs same as yesterday- seems like the weight loss is stabilising and after 12 days of fasting strength levels is still quite ok but definitely lost a good deal of size.
Thu 3 Sept 2009
Legs
Back Squat below parellel slightly wider than shoulder foot placement
warm up
bar x 1 x 10
60kgs x 1 x 10
100kgs x 1 x 6
140kgs x 1 x 5
180kgs x 1 x 5 felt heavy
200kgs x 1 x 3!! 3 miserable reps best was 8 reps
Front squats
60kgs x 1 x 15
100kgs x 2 x 5
120kgs x 1 x 3 felt really heavy struggled to get no 3
called it a day. 25 min. Was running late needed to rush home to break fast. Had to do some urgent work so started workout a little late.
Felt flat and weak had difficulty setting up and supporting the heavier weights in general. After unracking very difficult to set up properly. May have been high on the last set of back squats.Weighed in at 102.6kgs but obviously smaller, workout t shirt looks ridiculously baggy…
Thats the workout for the week - been neglecting the hammies…
Mon 7 Sept 09 - Chest Flat BP
Flat BB Bench
warm ups bar x 2 sets 10+reps
60 kgs x 2 sets 10+reps felt heavy
100 kgs x 2 sets 12 reps, 6 reps felt heavy
140 kgs x 2 reps felt heavy
155 kgs x 4 reps 1 rep more than last week probably due to starting with this first as opposed to last week no bouncing, touch and go racked it after 4th rep. No chance I d hit the 5th.
Dropped weight to 100kg and after 2 minutes rest did 17 reps, paused on the chest and press. this was tough.
Dumbell Incline bench (high incline) felt really drained …
32kgs x 12
2 sets AMRP 25 breaths between sets
40kg x 10 reps + 10 reps 9 reps less than last week. terrible
Thats all < 25min
Doing the last set of flat BP screwed up the incline dumbbells performance. Feel quite good about mantaining more than 3 plates per side though.Bodyweight at 101.6 kgs. Lost a kilo over three days, dissapointing look very much smaller and shirts feeling loose around the arms, chest, back, shoulders. On a positive note waist size is down a fair bit… this would be my last week of training while fasting. the last week of Ramadhan, I would be undergoing a minor eye procedure to correct my blind as a bat vision and would no be able to train.
Tue 8 Sept 2009
Rack pulls No 3 Just below knees
warm up
60kgs x 2 x 10+ reps
100kgs x 5 reps
140kgs x 5 reps
180kgs x 5 reps from here on straps on complete deload on each rep
220kgs x 5 reps struggling to keep back arched so stopped here
pull down machine under hand grip
10 plts x 10 reps
12 plts x 10 reps
14 plts x 10 reps
16 plts x 6 reps
18 plts x 8 reps + 3 same as last week
Dumbell bend over rows
1 set as many reps as possible
40 kgs x 1 x 22 reps ou of breath
called it a day 25 mins
Lousy day today feel a little unwell some symptoms of a throat infection. Bodyweight is still 101.6 kg. good thing is that strength is still somewhat acceptable.
Wed 9 Sept 2009
Shoulder Training - damn having sorethroat and a fever but felt ok so hit the gym
Standing Military Press Strict
warm up -
bar x 2 sets x 15
60kgs x 2 sets - 1 x 12, 1 x 7 - these felt heavy
100kgs x 1 set x 6 reps ,1 reps more than last week.
each set was altenated with 5-6 dead hang pull ups. back not recovered from yesterdas session but still ok
lateral raise 20kg plate resting on the arm
4 sets x 15 reps
reverse pec dec machine
couple of sets
last set was for 8 reps challenging
called it a day 25 min
Was rather sick in the morning but got better in the evening -seems like I caught my son’s bug feeling crappy at this time bodyweight 101.4kgs…
Thu 10 Sept 2009 - had fever and a stuffy nose
Arms
Warmup
Incline bench press instead
bar x 12 x 2
60kg x 10 x 2 felt heavy
100kg x 6 felt heavy
120kg x 7 still felt heavy
140kg x 2 reps did not attempt the third would have failed.2nd rep was tough.
same as last week
Close Grip from Pins set a no 9 start from the pins deload each rep
100 kgs x 12 wrists feel funky
120kgs x 6 wrists feeling really funky
Ez bar curl
warm up bar x 7 normal grip x 7 reverse grip x 7 close grip
bar + 20 kgs x 7 normal grip x 7 reverse grip x 7 close grip
Bar + 40 kgs x 5 reps normal grip
Bar + 50 kgs x 5 reps normal grip
Bar + 55 kgs x 5 reps normal grip
Bar + 40 kgs x 10 reps close grip
called it a day 35 mins very tired bodyweight 101.8 kg.
Very tired but during the workout condition improved but after the workout felt worse. Wrists still feel funny.
The statement by a chap on one of the sites is still resonating in my mind - “You should feel stronger and more aggressive training fasted”. I’ve fasted over 20 days and this year I’ve trained throughout albeit with much less volume. Training while fasted DID NOT make me more aggressive, neither did it IMPROVE my performance nor made me feel STRONGER. Another case of theory vs reality or maybe I’m just unique …
Fri 11 September 2009
Legs - worked out with training partner Squat Machine (SM) today
Warm up
Leg extensions multiple sets and reps just to get blood flowing to the quads
Back Squat below parellel slightly wider than shoulder foot placement
bar x 1 x 10
60kgs x 1 x 10
100kgs x 1 x 10
140kgs x 1 x 6
180kgs x 1 x 5 heavy
200kgs x 1 x 3 same as last week
Front squats
60kgs x 1 x 5
100kgs x 1 x 5
120kgs x 1 x 4 felt really heavy but better than last week
Called it a day after 30 mins - did not train hamstrings again as I was too tired. Trained through flu and fever. Again felt better during the workout but felt like shit afterwards. SM lost some strength and weight as well - his upper body noticeably smaller but his quads look freaky as ever - bastard. Last training session for me this Ramadhan - going to get my eyes done so no taining till 22 Sept 2009. Trainings been not too bad thus far - lost size mostly due to restricted intake of food and water. Strength levels remain decent but joints do take a pounding when training fasted. When not fasting throwing around more weight, reps and overall volume usually without any joint pains. All in all I dont feel too bad as I probably won’t struggle with 100kgs bench press as my workset when I start training again unlike after the last Ramadhan where I did not train at all and was almost stapled to the bench with 2 plates a side.
Damn, you’re a big guy.
you must really stand out over there
Thanks
I don’t think I do. I train in really big t shirts(XXL- XXXL) so most people assume I’m a fat chap who moves somewhat decent weight.
Well there are some big guys here as well with it being very cosmopolitan and all but the majority of the guys weighing above 100kgs are usually obese. The in thing here is to have six pack abs even if sporting 12 inch arms. To each his own…
Thank you once again for posting.