Had 3 workouts today: lifting, intervals, practice Lifting Deep Squats- 10x135, 10x155, 8x175, 6x195, 6x225 Hamstring Curls- 3x10 Leg Extensions- 3x10 Calf Raises- 2x25x185 Abs Intervals 2x200 12x55 2x200 10x100 2x200 10x25 Practice was some kicking stuff. Pretty fun shit, but a lot more running than I wanted to be doing after those workouts.
I've been MIA a bit on here in the last week on account of a spree of homework. Here's how the week played out: Monday: 5.5 mile run (about 38 minutes) Tuesday: HIIT, rugby Wednesday: rugby + extra rugby Today: HIIT and some lifting I haven't lifted in a while because I sustained deep hip and knee bone bruises and had trouble getting low for a few days. In addition, someone stepped on my hand (with cleats), so I had no grip strength for a while. I'm feeling good now though, so I'm going to do some upper body work today. I already did some HIIT while fasting (with BCAA's and caffeine) this morning. Felt great.
Alright, so I am almost done with my 9 week interval program. I have one last HIIT workout today, and then it is complete. Here's how the week's gone so far: Sunday: Rugby game. We won. Monday: Chest day Tuesday: HIIT and rugby Wednesday: Back day and rugby Today: Legs and HIIT. I'm going to do some more deep squats to try to develop my all out speed. I should be pretty burnt by the time I finish.
So another week is done and I am now no longer running, but lifting hard. I got my bodyfat tested on Wednesday and it came up as 6.5% on a caliper test. I think that the 12% measurement was off. I'd guess I was closer to 8% at the time of that test. I have pretty much no fat left on me right now. My routine appears to have worked. I don't recommend what I did to everyone though. I was training at a pretty high level before I started fasting and doing crazy intervals. I do recommend fasting and intervals for fat loss to those who have the common sense and know-how to ease into it and the willpower to sustain it. Right now I am going to go hard on that lean bulk. I'm not going to do the same kind of intervals anymore, although I might still do some fartleks and Tabata Sprints. I'm going to lift more and eat more, while fasting 3 days a week from 9pm-1pm. If anyone's actually reading this, thanks for following my journey to epic beast status.
Monday: Back This was kind of a crappy workout because I was way too high. Lat Pulldowns- 10x90, 8x90, 6x90, 6x90, 4x90, 4x90, 4x90, 3x90, 2x90, 2x90 ^^^ These were myoreps (20 seconds rest in between sets) Bent-over rows- 10x80, 10x90, 10x100, 10x110 Standing shoulder press- 10x60, 9x60, 8x60, 6x60, 4x60, 4x60, 3x60, 3x60, 2x60 Hang clean- 3x10x60 Barbell Curls- 3x5x60 Tuesday: Chest and a little extra back Bench Press- 10x135, 8x145, 7x145, 5x155 Flies- 6x10x30 (some were inclined and some were declined) Incline Bench Press- 12x85, 10x95, 10x105, 8x115 Plyometric pushups Deadlift-12x135, 8x185 Shoulder/back flies Good mornings- 10x80, 10x90, 10x100, 10x100 Wednesday: Legs Squat- 8x135 super deep, 10x205, 8x205, 4x225, 4x225, 3x235, 10x135 jumping Calf Raises- 3x25x185 Lunges- 2x14x90 Plyometric "skating"- 2x20x50 Barbell Curls- 4x5x60
ha yeah thats the only comment i have on that, if i were presented with that meal at a resturant i would demolish it
haha thanks man. i haven't been cooking for myself as much now that i'm living on campus and have dining halls, but i still make shit like that every now and then. very simple, very healthy, and very fuckin delicious
Looking good man its an interesting technique hope it works well for you. Might have to try it if you get some good results.
It worked wonders for the cut. I was amazed at how fast my fat was melting off. We'll see how my gains go.
I have pinkeye as of Sunday so I am unable to practice or go to the gym. I mean I could go, but then I'd be a dick and get my teammates and gymmates sick. Thus, this week I am going to do some Tabata sprints outside and a ton of bodyweight exercises in my room. I'm actually pretty excited about the oppurtunity to really focus on my core. I rested yesterday because I had a really tough game on Saturday, but today I'm going hard. I'll post the workouts as I get them done. 300 pushups. Haven't done a lot of pushups in a while; it felt good 500 crunches 500 leg lifts
Yesterday I was able to get back in the gym! My eye healed extremely quickly. I think it's because I identified it early on as a bacterial infection rather than viral and treated it immediately. The infection never even had time to get all that bad. 5x5 Squat. For some reason I felt weaker than usual. However, I also got some pretty low reps of 225 up. I've been slowly trying to squat 225 lower and lower and it seems like I'm finally getting it. My goal for the end of this year is to get 10 super low reps of 225 easily. People look at me pretty funny when I squat because I am skinny as a rail. Most of weight is in my legs. 2x25 Calf raise @2x bodyweight, then +10 pounds 3x10x95 Good Mornings. Love this exercise! Ab stuff Today, I might do some back if I get a chance to get in the gym. I didn't sleep well last night though, so we'll see how I feel. I have a ton of homework to do and I've also scheduled myself a bunch of mini rugby practices throughout the day with a couple of guys in order to make up for what I've missed.
I ate a big lunch of chicken, vegetables and whole wheat pasta, but I'm already hungry again. This is good, because they are a good test tomorrow. I need to store all the glycogen I can now access.
So I got paid the other day and today I immediately bought 150 bucks worth of supplements. I'm pretty excited for these to come in. Here's what I got 5 lbs Whey Protein 4l lbs Casein Protein Creatine BCAA's L-Tyrosine: a precursor to catecholamines like epinephrine and norepinephrine Jack3d
Do you have any after pics? I tried doing IF for a few weeks, and I did go from 197-188 @ 6 feet 2 inches, but I feel like it was hurting my strength gains. I never had enough energy to do the fasted workout, but I think I might have not been eating enough during my feed time. I definitely would try it out again though. I have jumped back up to ~193, but I'm pretty sure most of that is muscle as I'm getting more vascular/built. In any case, I look forward to following your progress and good luck! PS: You look like your BF% is already pretty low, so IF should be great in helping you get extra cut.
I took a few, but they aren't very good quality. I'll attach them anyway. About 4 weeks in 8 weeks in It's not perfect, but more than enough for my goals. I don't care that much about how my body looks, but I do care how it performs. Having low body fat has improved my speed and reactions significantly. And yeah, to pull off fasting you have to stuff yourself while you are in the feeding phase. It helps so much to smoke weed. I haven't been eating enough lately so my workouts have been lacking in intensity.
Ive been looking into fasting. Mostly from stuff on Erowid cause every other site is trying to sell you something. Juice fasting seems like the only method I could commit to.
Sugar acts on your body the same way as fasting does, cause they naturally come hand in hand. Not the amounts of sugar that would be in a juice, but in small amounts, carbohydrates are sugar and plants is what we would eat when we're waiting for a catch of meat. I reccomend fasting with tea for 5 hours after you've woken everyday.
Time for some supplement porn! I just got a massive shipment in the other day from Amazon... I think I have like a 2 month supply here. The brown bottle facing backwards is fish oil. The small white bottle is just Tylenol, it doesn't really need to be there. I'm still waiting on some Creatine and L-Tyrosine. Anyway, all these fun new toys coincide with the end of another mesocycle. I did about 7 weeks of powerlifting. Now I'm going to try some German Volume Training. GVT is basically utilizing 10x10 sets for one big compound exercise, with the goal of maximum hypertrophy. The program I'm using works two main body parts a day. I'm doing one big exercise for each body part for 10x10, and one more isolated exercise for each body part for 3x10. Rest between the 10x10 sets is 90 seconds, and 60 seconds for the 3x10 sets. For example, here was today's workout: Preworkout: 1 scoop Jack3d and 2 scoops BCAA's (about 3.5 g Leucine, 2.5 g Glutamine, 1.75 g Isoleucine, 1.75 g Valine). In the future I'll be adding creatine to this. My whey has extra BCAA's in it as well, so I can always just drink some of that instead of BCAA's. The main reason I used them is because Jack3d and chocolate protein are a horrible, horrible mix. Jack3d in itself is awful tasting as it is, but adding chocolate protein is kind of like having really bad BO and spraying Axe on it. I'm pretty sure the main ingredient of Jack3d is in fact crack. 10x10 Decline Dumbbell Press @30lbs (this was way too easy at first, but I was feeling it a lot by the 8th set) 10x10 Chin-ups- It was more like 2 pullups by the 10th set. 3x10 Incline Flyes @20lbs. Easy. 3x10 One-arm Dumbbell Row @50,50,55 lbs. These always make me feel sick. My arms are pretty damn tired, but I got my chest and back pretty hard as well.
10x10x135 Barbell Squats 10x10x75 Seated Leg Curls 3x10x70 High Ab Curls 3x10x160 Calf Raises Ow. Fucking ow. My legs hurt so bad right now.