Alright !
From now I'm on way.
30 of June, the 10 week cut start. I will show the final result. And keep journal update because I will surely have another billion questions.
For proteins, well I will add a meal. Easy to do and to plan and even more beneficial.
No scale or measurement during the process unless I feel the need. Mirror tells the truth.
Progress
Moderators: Boss Man, cassiegose
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Christopheel
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June 27
Dead
400 (5x5) 1m20sec rest
Squat
305 (5x5) 1m20sec rest
Military Press Paired with Pull-Ups, 60sec rest
145 (5x5)
BW+20 pounds, 4x7
Bench Press Inclined Paired With Jump Lunges. 60sec rest
180 (4x6, I know benching ... SUCKS)
55 DBx8 each legs (4x8)
I couldn't do a solid circuit with theses exercises, equipments wise it was impossible, but I've paired as many thing as I could.
Last about one hour ...
Carbs now,
Breaky : 1/3 Oatmeal only as carbs. (1/3 less than usually)
PWO : 4 slices of bread and corn + Pepper.
That's it that's all for today.
I'm passing the weekend with a new friend (A girl ! If I remember well I need romance right ?) So no training, and I will use these 2 days to finish diet change. No carbs during these 2 days, more proteins and healthy fats : 2k calories intake.
Dead
400 (5x5) 1m20sec rest
Squat
305 (5x5) 1m20sec rest
Military Press Paired with Pull-Ups, 60sec rest
145 (5x5)
BW+20 pounds, 4x7
Bench Press Inclined Paired With Jump Lunges. 60sec rest
180 (4x6, I know benching ... SUCKS)
55 DBx8 each legs (4x8)
I couldn't do a solid circuit with theses exercises, equipments wise it was impossible, but I've paired as many thing as I could.
Last about one hour ...
Carbs now,
Breaky : 1/3 Oatmeal only as carbs. (1/3 less than usually)
PWO : 4 slices of bread and corn + Pepper.
That's it that's all for today.
I'm passing the weekend with a new friend (A girl ! If I remember well I need romance right ?) So no training, and I will use these 2 days to finish diet change. No carbs during these 2 days, more proteins and healthy fats : 2k calories intake.
-
Christopheel
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- Posts: 931
- Joined: Sun Jul 01, 2007 9:23 pm
I had one yes, we've broke up last Friday before meet. Things happen. Well, I've pass a really nice weekend. Energy level haven't been affect by the no carbs diet (well I didn't noticed, riding a car, talking and walking aren't that intense lol).
And the girl I passed the Week end with is a women I've met at Club, she was at the same meet as I and she took the videos and send them to me. I didn't even saw her while I was there ah ah.
Today's training.
Squat ME
260x5
280x5
305x5
385x1 +5lbs PR
365x1x1x1x1x1
Yay, totally own the Barbell.
Circuit 30 seconds rest
Bench Press (Flat non-paused) 4x10, almost died doing this and Close grip one. Out of energy, but did it as planed.
Chin Up 4x8
Walking Lunges 4x6
Close Grip Bench Press 5x5
Carbs : 1/3 oatmeal this morning before training, During workout little carbs (~15g) from maltodextrin/dextrose, 2 slices of bread and corn PWO
All for today. Maybe since it's heaviest day, to be again at 100%
I should have bumped a little PWO carbs.
And the girl I passed the Week end with is a women I've met at Club, she was at the same meet as I and she took the videos and send them to me. I didn't even saw her while I was there ah ah.
Today's training.
Squat ME
260x5
280x5
305x5
385x1 +5lbs PR
365x1x1x1x1x1
Yay, totally own the Barbell.
Circuit 30 seconds rest
Bench Press (Flat non-paused) 4x10, almost died doing this and Close grip one. Out of energy, but did it as planed.
Chin Up 4x8
Walking Lunges 4x6
Close Grip Bench Press 5x5
Carbs : 1/3 oatmeal this morning before training, During workout little carbs (~15g) from maltodextrin/dextrose, 2 slices of bread and corn PWO
All for today. Maybe since it's heaviest day, to be again at 100%
I should have bumped a little PWO carbs.
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Christopheel
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- Joined: Sun Jul 01, 2007 9:23 pm
finally wut ? lol So next week I deload ? Because I already feel like doing 390.
I should maybe have done :
Close Grip BP
Chin-Up
Walking Lunges
Rows (or nothing ?, just 3 exercises)
Wednesday I plan :
Bench Press Paused ME (I'm giving everything I want the big 300)
Rows
Dips
Static (Maybe jump If I feel like doing them lol) Lunges
I should maybe have done :
Close Grip BP
Chin-Up
Walking Lunges
Rows (or nothing ?, just 3 exercises)
Wednesday I plan :
Bench Press Paused ME (I'm giving everything I want the big 300)
Rows
Dips
Static (Maybe jump If I feel like doing them lol) Lunges
- it took me a month for you to stop doing 5 x 5 after maxing out...
- if you've gone heavy for 3 weeks than yes deload
- 3 exercises might do, depending what else you're doing on the other days....i'd like an external rotation movement each day though
- do a different row/external rotation exercise each day though
- no lunge jumps
- if you've gone heavy for 3 weeks than yes deload
- 3 exercises might do, depending what else you're doing on the other days....i'd like an external rotation movement each day though
- do a different row/external rotation exercise each day though
- no lunge jumps
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Christopheel
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I usually don't do row when doing pull/chin up but since a fourth exercises wouldn't be too much. Accessories work plan :swanso5 wrote:- it took me a month for you to stop doing 5 x 5 after maxing out...
- if you've gone heavy for 3 weeks than yes deload
- 3 exercises might do, depending what else you're doing on the other days....i'd like an external rotation movement each day though
- do a different row/external rotation exercise each day though
- no lunge jumps
MON
Squat ME
Close Grip Bench Press
Chin-Up
Walking Lunges
Bent Over DB Row (lol) ?
WED
Bench Press Paused ME
Bent Over BB Rows
Static Lunges
Dips
Maybe a light shoulder work there ? Such as : BB External Rotation ?
FRI
Deadlift 5x5
Squat 5x5
M Press Paired with Pull ups
Bench Pressed Inclined paired with lunges (or here again I could put a row variations instead?)
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Christopheel
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- db rows are alright...load them up but keep technique good...no twisting and actually lift the elbow up
- try cuban press on wed, don;t think you'll need idps though...maybe reverse hyperextensions
- only 1 5 x 5, not 2
- yeah pair with another row, you've already got lower body 5 x 5
- more reps won;t do anything...more reps in less time will though, ecpsecially if it's workout 2 for the day
- try cuban press on wed, don;t think you'll need idps though...maybe reverse hyperextensions
- only 1 5 x 5, not 2
- yeah pair with another row, you've already got lower body 5 x 5
- more reps won;t do anything...more reps in less time will though, ecpsecially if it's workout 2 for the day
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Christopheel
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I was asking for db rows because it's isn't really different from BB one.swanso5 wrote:- db rows are alright...load them up but keep technique good...no twisting and actually lift the elbow up
- try cuban press on wed, don;t think you'll need idps though...maybe reverse hyperextensions
- only 1 5 x 5, not 2
- yeah pair with another row, you've already got lower body 5 x 5
- more reps won;t do anything...more reps in less time will though, ecpsecially if it's workout 2 for the day
Reverse Hyperextension, hum. Will give a try. So WED BB Rows, Lunges, Cuban Press, Reverse Hyperextension.
For the 5x5 you mean on FRI ? Deadlift 5x5 and 3x10 Squat for example ? and, why ?
Alright I love Rows
It was in 20 minutes. So this is a huge increase in speed and no degradation in form. I've speeded up a lot on Walking Lunges. goals are in reps since the time is at 20 minutes.
- looks the same but it isn't (unilateral, transverse plane core activation etc)
- i've said 1000 times, in a cal deficit yoyu can't go too heavy too often...i don;t care how you "feel", you don't notice your nervous sytem getting tired until you can't out of bed one day from adrenal fatigue than your totally rooted
- cut to 10mins, 15mins max...same as HIIT...any longer and you're not doing it hard enough in book...maybe just try static lunges
- i've said 1000 times, in a cal deficit yoyu can't go too heavy too often...i don;t care how you "feel", you don't notice your nervous sytem getting tired until you can't out of bed one day from adrenal fatigue than your totally rooted
- cut to 10mins, 15mins max...same as HIIT...any longer and you're not doing it hard enough in book...maybe just try static lunges
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Christopheel
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Okay, I will stick to the plan, and not kill nervous system.
10/15 minutes of BW circuit ? Well if i switch WL for lunges I can speed up a lot again. Normally (only done it 2-3 times so it's not a real reference) 7-9 first minutes speed is optimal, then after I go a bit slowly adn the 17-20 minutes range speed isn't great at all. So after tomorrow, I'll do it for 10 minutes and aim for 300 reps (more than the half of 20 minutes goal) I will try to increase like this every cardio session. Will I plateau quickly, I don't know and we'll see
For HIIT, how could it last more than 10 minutes sprints were 13 minutes long and that was counting the walk to/from the sprint place and a 3 minutes warm up so meh.
10/15 minutes of BW circuit ? Well if i switch WL for lunges I can speed up a lot again. Normally (only done it 2-3 times so it's not a real reference) 7-9 first minutes speed is optimal, then after I go a bit slowly adn the 17-20 minutes range speed isn't great at all. So after tomorrow, I'll do it for 10 minutes and aim for 300 reps (more than the half of 20 minutes goal) I will try to increase like this every cardio session. Will I plateau quickly, I don't know and we'll see
For HIIT, how could it last more than 10 minutes
sprints were 13 minutes long and that was counting the walk to/from the sprint place and a 3 minutes warm up so meh.-
Christopheel
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- Joined: Sun Jul 01, 2007 9:23 pm
lol, pretty simple.
Today's Workout !
Bench Press Paused
190x5
200x5
230x5
240x1
300x1 WOUOU ! Almost died, hands started bleeding, lost breath, press last 20 seconds and front deltoids are totally dead but I got it (Finally the big 3 ! Now 3 plates !) ah ah.
BIG rest I needed it for the rest of singles.
275x1x1x1x1x1 (Almost 4-5 minutes between each of them)
Bent Over BB Rows (4x6) 260
Cuban Press With BB (4x12) 60 ... lol at the weights used
Static Lunges (4x12) 70db
Didn't do the reverse hyper because today I have a little problem, I feel a bit dumb I'm not sure if it's soreness or another kind of trouble. I'm not sure at all it is soreness but little pain lower part of the abdominal region and a bit bellow ... Tough at first it was kidney, when proteins intake is too high but I,m not really sure ... Woke up this morning with this little pain. I feel it mostly when standing up, lying on bench/bed and walking.
Today's Workout !
Bench Press Paused
190x5
200x5
230x5
240x1
300x1 WOUOU ! Almost died, hands started bleeding, lost breath, press last 20 seconds and front deltoids are totally dead but I got it (Finally the big 3 ! Now 3 plates !) ah ah.
BIG rest I needed it for the rest of singles.
275x1x1x1x1x1 (Almost 4-5 minutes between each of them)
Bent Over BB Rows (4x6) 260
Cuban Press With BB (4x12) 60 ... lol at the weights used
Static Lunges (4x12) 70db
Didn't do the reverse hyper because today I have a little problem, I feel a bit dumb I'm not sure if it's soreness or another kind of trouble. I'm not sure at all it is soreness but little pain lower part of the abdominal region and a bit bellow ... Tough at first it was kidney, when proteins intake is too high but I,m not really sure ... Woke up this morning with this little pain. I feel it mostly when standing up, lying on bench/bed and walking.