DB Bench Press- 10x65, 8x70, 5x75, 3x80 DB Flyes- 10x30, 8x35 Snatch- 3x8x95 DB Rows- 5x80, 5x85, 4x90
Pistol Squats- 3x5 with 10 lb weight Pullups Dips Renegade Rows- 5x45, 5x50, 5x55 Floor Presses- 3x75, 6x60 Military Press- 3x50
Single Leg Squats- 2x6 with 10lb A2G Squats-2x6x205, 3x8x185 supersetted with Seated Smith Machine Military Press- 10x105, 6x115, 6x120 Seated incline hammer curls- 9x25, 8x25, 6x30, 10x25 supersetted with Skullcrushers with close grip bench press burnout- 6/10x70, 4/13x70, 3/20x70, 4/20x70, 3/14x70+8x90lb extra burnout Lateral Raises- 4x10x15 Pullups Overhead Squats
I frequent bodybuilding.com and I thought it was funny to see IF training on here as well. Over they aren't really as open minded to the fasting yet(although there is a growing backing to it). I have been doing a IF bulk for a couple weeks now and plan to keep with it as I don't want to be gaining fat as well. I find smoking during my feeding period really helps put down those big meals. Glad to see someone on this forum to be doing the same thing! BTW, how tall are you? From the weight you posted must be around 5'8"/9"?
Yeah I've seen a few threads on it over at bodybuilding.com as well. I don't really frequent their forums because so many of the posters don't know what the hell they are talking about. The ones that do are great, though. I am a shade under 5'10", so you guessed correctly. Good luck with your bulk. I'd love to do another myself, but it's nearly impossible to put on mass during rugby season. Let me know how it goes for you. Had a huge rugby game today. We won by 3 points. I'm sore all over, but couldn't be happier.
RDL supersetted with floor presses- 3x5x225 RDL, 7x135, 6x155, 4x175 press A2G sumo squats- 5x135, 5x155, 5x175, 5x195 Renegade rows- 4x5x50
Just wondering, how would you feel about IF mixed with cyclical ketogenic diet? Basically, you do IF all week with under 20g of carbs a day. then on saturday (sometimes sunday as well) you refeed (using IF on the refeeds or just regular eating methods). I just started this yesterday to drop a few percent body fat in a short time, did regular CKD all last week and it's not producing the same results it used to.
Ugh, keto. I hate eggs because of it. But my love for cheese, it'll have to pry that from my cold dead hands.
I would, but all my cameras are broken I have for the most part. Probably 5 days of the weak I do strict IF. Exceptions include game days and party nights.
You can give it a try, but you might have problems with energy at first on those low carb IF days. Obviously the refeeds will help fill glycogen stores, but those can be rapidly depleted if you're doing intense exercise. Still, it's possible that you might be able to adapt to it and burn a crazy amount of fat. If you're doing this, you should probably eat a decent amount of healthy fats. Fasted training will definitely help even without doing any IF.
Pullups supersetted with dips Kneeling DB Military Press- 3x6x35 Single-arm DB Row- 3x5x70 Bar Complex: Hang cleans, military press, jump squats, bent-over rows- 3 rounds of 8 of each exercise with 80 lbs then 2 hour rugby practice
Just going to note the highest weight used for my reference DB Bench Press- 4x70 Overhead Squats- 4x60 A2G Squats-3x205 High Pulls- 4x110 Pullups
How's the injury coming along? I thought I would give this thread a bump and post a link to a free pdf book about IF. Intermittent Fasting E-Book | Dr. John M.Berardi | Precision Nutrition These are the before and after pics of the author when he went on an IF diet.
Damn that's awesome. I'm still healing, but I have enough stability that I'm able to do some lifting. For a while I couldn't even do a pushup. I've been running a bit, but it aggravates the injury when I go too far. That's an awesome article. His results are ridiculous.