So it has been awhile since I have posted anything, and it has also been a while since I have stuck to my diet...and it shows! I had spring break last week and decided to try some new thing I haven't had time for in the past. Everyday I did 2 a days and lifted chest/shoulders 3 days and 2 days for legs. I have never done such frequent training for each of those bodyparts. But I found that not only could I handle the amount of work I set personal records.
I did 465lbs in a box squat which is almost 100 lb improvement in 4 or 5 weeks.
But while PR's are great I am getting a bit of my fat back. So today I started back on the path to weight loss.
The thing I hate about weight loss workouts is the feeling of getting my ass kicked. I like to lift heavy weights and rest, then repeat. But I found a solution. I use big weight, low reps and compromise with little rest between sets.
So her was the workout I did today:
A1 push press-175 20 reps total
A2 pull ups- body weight 20 reps
A3 squats- 265 20 reps
A4 incline DB press- 90 25 reps
Then a dynamic interrupt: Burpees for 60secs
mountain climbers for 60 sec
rest 2 min then on to the next circuit
B1 rack deadlifts 315 20 reps
B2 1 arm rows 110 db's 25 reps
B3 bulgarian split squat 50lbs 25 reps
B4 clean high pulls 135 25 reps
Now the reps are total for that exercise. So I would do 3-5 reps and how ever many sets until I completed the prescribed number of reps. This workout was tough!!! I am only going to do this once a week for now then maybe kick it up to 2 or 3 different types of fat loss strength circuits until Memorial Day.
Tomorrow I will be doing heavy chest/rear delts/ rhomboids and shoulders. This will be way more fun and more my style of training.
Monday, March 28, 2011
Wednesday, February 16, 2011
Update on : Project destroy Korean
Since my last post I have finished my German Volume training and have moved onto a program I designed. I also have not done any ice bath recently do to a sore throat and cough I have had, and didn't think messin with my body temp would be a good idea. I did one fast and that went well and I am doing my second one after a disastrous 2 days of shitty eating. Mostly the shitty eating stems from poor planning. I come to school and don't have time to eat and when I do I opt for some crap at the mall, and valentine's day dinner. Now my buddy who I have this little competition with is a very strong willed Korean and while he could probably eat anything he wants, he doesn't. This kind pisses me off but it is not going to stop me from trying wreck his diet. I will be getting him a case of Samoa Girl Scout cookies very soon. Now that I am getting my diet tighten up and I am feeling better I will resume my ice baths and cold showers this week.
Now for my workout. I am not adding in any cardio activity until next month and even then it won't be me running a bunch of muscle burning miles, it will be some morning fasted walks or bike rides. Here is what my lifting program is for the coming weeks:
Sunday: Max effort Squat or dead lift
Monday: Eccentric-less sled work/ neural activation workouts
Tuesday: Horizontal pressing
Wednesday: same as Monday or off or biceps
Thursday: Dynamic effort squat or dead lift
Friday: Vertical pressing
Saturday: Back and biceps and basketball
Sunday:
Dead lift warmed up to single reps of 375, 405 and missed rep of 425 (all with mini bands on bar adding 55-85 lbs to bar weight)
Belt squats 3 x 25 reps with 135
Back extensions 3 x 12-15
Monday: off
Tuesday:
A1)Incline press reps of 531531- 240,250, 260,250,260,275(^)
A2) trap 3 raises 6x 8 with 10lbs
B1)1/2 rack flat bench 54321- 275,295,315,325,330
B2) db ext rotation 4x8-10 20lbs
explosive push ups
dips
floor flies- All done in a circuit with 1 min rest after third exercise
D1) seated military press 3 sets of 8 with 65lbs
Wednesday: eccentric-less sled for upper body
Now for my workout. I am not adding in any cardio activity until next month and even then it won't be me running a bunch of muscle burning miles, it will be some morning fasted walks or bike rides. Here is what my lifting program is for the coming weeks:
Sunday: Max effort Squat or dead lift
Monday: Eccentric-less sled work/ neural activation workouts
Tuesday: Horizontal pressing
Wednesday: same as Monday or off or biceps
Thursday: Dynamic effort squat or dead lift
Friday: Vertical pressing
Saturday: Back and biceps and basketball
Sunday:
Dead lift warmed up to single reps of 375, 405 and missed rep of 425 (all with mini bands on bar adding 55-85 lbs to bar weight)
Belt squats 3 x 25 reps with 135
Back extensions 3 x 12-15
Monday: off
Tuesday:
A1)Incline press reps of 531531- 240,250, 260,250,260,275(^)
A2) trap 3 raises 6x 8 with 10lbs
B1)1/2 rack flat bench 54321- 275,295,315,325,330
B2) db ext rotation 4x8-10 20lbs
explosive push ups
dips
floor flies- All done in a circuit with 1 min rest after third exercise
D1) seated military press 3 sets of 8 with 65lbs
Wednesday: eccentric-less sled for upper body
Tuesday, February 8, 2011
The Plan
So here is the goal for the throw down 215 and 10% body fat. Now this is what I think it will take to win this competition. This will result in about 3.5 lbs of muscle gained and about 7 lbs lost from fat. I have isolated three thing I must do to reach this goal in ten weeks( which is about 1/2 a % per week). The three things I need to do are: 1) control my cortisol level 2) drop only body fat 3) gain as much lean body mass as possible.
1) My cortisol levels are I high and I have no idea why. This is the stress hormone and anyone who knows me, knows I have very little stress and get stressed about very little. You may ask how I know my cortisol is high, the reading around my belly button during the body fat test is the site if high is correlated with cortisol. So I have done some research and these are some things I need to get that number down. Sleep, good quality sleep. Now this may be the hardest with a pregnant wife who is constantly trying to get comfortable and a 2 year old who wakes up sometimes in the middle of the night. The second thing is caffeine, now I hate and don't drink coffee, but I am however addicted to diet Pepsi. So that is going to have to be limited to 2-3 a week. The third thing I will do is take a supplement called Phosphatidyl Serine. This helps lower cortisol levels.
2) This will be done mainly through my diet. I am going to use a 4:1 low carb to carb days. I am also going to use a fasting day right before the carb up day. This will allow me to continue to lose fat and help add muscle. I am also going to use high doses of Branch chain amino acids, which will aid in recovery and adding muscle.
3) Gaining as much muscle as possible as fast as possible is the goal of every meat head. Well I have been reading some interesting new thoughts on adding eccentric- less training to traditional weight lifting. This will utilize dragging and pushing a weighted sled. The idea is to increase the volume and amount the muscle get worked, but without damaging the muscle with the eccentric portion of the movements. Doing this a couple of times a week on top of the traditional routine I will be doing in the gym.
Here are the circumference measurements:
chest -44.75
shoulders- 50.25
waist- 38
thigh- 25.25
arms- 17
1) My cortisol levels are I high and I have no idea why. This is the stress hormone and anyone who knows me, knows I have very little stress and get stressed about very little. You may ask how I know my cortisol is high, the reading around my belly button during the body fat test is the site if high is correlated with cortisol. So I have done some research and these are some things I need to get that number down. Sleep, good quality sleep. Now this may be the hardest with a pregnant wife who is constantly trying to get comfortable and a 2 year old who wakes up sometimes in the middle of the night. The second thing is caffeine, now I hate and don't drink coffee, but I am however addicted to diet Pepsi. So that is going to have to be limited to 2-3 a week. The third thing I will do is take a supplement called Phosphatidyl Serine. This helps lower cortisol levels.
2) This will be done mainly through my diet. I am going to use a 4:1 low carb to carb days. I am also going to use a fasting day right before the carb up day. This will allow me to continue to lose fat and help add muscle. I am also going to use high doses of Branch chain amino acids, which will aid in recovery and adding muscle.
3) Gaining as much muscle as possible as fast as possible is the goal of every meat head. Well I have been reading some interesting new thoughts on adding eccentric- less training to traditional weight lifting. This will utilize dragging and pushing a weighted sled. The idea is to increase the volume and amount the muscle get worked, but without damaging the muscle with the eccentric portion of the movements. Doing this a couple of times a week on top of the traditional routine I will be doing in the gym.
Here are the circumference measurements:
chest -44.75
shoulders- 50.25
waist- 38
thigh- 25.25
arms- 17
Monday, February 7, 2011
A Throw down has been issued!!!
In the words of Bobby Flay "Are you ready for a throw down." So I have a buddy who like me is a bit of a meathead, and like me needs to find new ways to challenge and keep himself motivated. So after a post of mine the other day he made a comment and challenged me to see who could make the most improvements. This kind of thing is what meat heads do to see who has bigger balls, without having to actually check. So we took some measurements and set a date 10 weeks out for this comp. Now my shorter, slightly less attractive friend is in better shape then me, but I have some size on him so this should be interesting.There is also a point system and the winner gets a free meal at Outback. There will be one point for a positive result, -1 for a negative and 0 points for no change. Most points win. You can follow Adam's progress at http://bodybypaik.blogspot.com So here are some numbers:
Me: body fat- 14.46%
weight- 222.5 lbs
lean body mass- 190 lbs
fat mass - 32 lbs
Adam: body fat - 7.92
weight - 178
lbm - 163
fm - 15
We also took some circumference measurements that I don't have right now and will post these when I get them. Below are some pics from day one of this throw down. (caution: may cause upset stomach)
GAME ON!!!!!
Me: body fat- 14.46%
weight- 222.5 lbs
lean body mass- 190 lbs
fat mass - 32 lbs
Adam: body fat - 7.92
weight - 178
lbm - 163
fm - 15
We also took some circumference measurements that I don't have right now and will post these when I get them. Below are some pics from day one of this throw down. (caution: may cause upset stomach)
Sunday, February 6, 2011
Extreme getting EXTREMER!!
So after about 5 weeks I am adding on to this experiment. I have been happy with the results so far but some of my workouts have suffered later in the week. The really low carbs have helped me lose 10 lbs, and probably gained about 3-5 lbs of muscle. I think this is pretty good, but I want more faster! So I am going to add a form of Intermittent Fasting(IF).
IF has been around for years. Basically some will argue that as our ancient ancestors roamed the earth, they didn't always have food to eat. It could have been because they didn't feel like hunting that day, or the Mammoth just got the best of them that day, either way they had to use everything fast or it would go bad ( not much refrigeration). So all this comes back to the fact that current man eats to much or could use a break once in a while from all the eating. So while I won't stop eating completely, I am going t take a break once a week. I am going to use a specially designed fast absorbing protein drink the day of the fast. I am also going to continue doing the ice baths, and cold showers.
As for my workout, I have one more week of my old program then I will be switching it up a bit. I have been getting a lot stronger so I am going to keep the workout principles close to the same. The only cardio session will be my basketball Saturdays. I can't do anything cardio without a ball involved right now. As the summer gets closer and I have to wear less clothes, then I may be adding in some form of cardio, but I will see how this works first.
IF has been around for years. Basically some will argue that as our ancient ancestors roamed the earth, they didn't always have food to eat. It could have been because they didn't feel like hunting that day, or the Mammoth just got the best of them that day, either way they had to use everything fast or it would go bad ( not much refrigeration). So all this comes back to the fact that current man eats to much or could use a break once in a while from all the eating. So while I won't stop eating completely, I am going t take a break once a week. I am going to use a specially designed fast absorbing protein drink the day of the fast. I am also going to continue doing the ice baths, and cold showers.
As for my workout, I have one more week of my old program then I will be switching it up a bit. I have been getting a lot stronger so I am going to keep the workout principles close to the same. The only cardio session will be my basketball Saturdays. I can't do anything cardio without a ball involved right now. As the summer gets closer and I have to wear less clothes, then I may be adding in some form of cardio, but I will see how this works first.
Tuesday, January 25, 2011
Food Porn
So I have finally figured out how to get my pics from my phone onto the blog. Now everyone can see the food I ate on Saturday. Notice how big the brownie bar is, and that is 1/2 a bar. I didn't get all the food but you'll get the point. There is also a pic of the pills I take to help control the insulin spike and crash. I take those before three of the biggest meals. Also if you have any suggestions for foods to eat this Saturday, comment on my Facebook page.
Yesterdays workout:
incline bench 10set x 5 reps @240 ( i missed 1 rep on 7, 9,10)
Yesterdays workout:
incline bench 10set x 5 reps @240 ( i missed 1 rep on 7, 9,10)
Monday, January 24, 2011
Cheat day and Monday result
So over the weekend it was my cheat day. I have stated how much I look forward to these days. So much so that I actually wake up early to get my workout and first meal out of the way. So I got up Saturday morning did my back and bicep workout and went and bought some supplies at the Dutch Market. This place is a cheaters heaven. Pies, cakes, candy, cookies, breads and pretzels. It is amazing to walk in this place and have free reign to eat what ever you want. So I bought some pancake mix, maple syrup and a brownie bar. I went home took a protein shake and my pills then started cooking. So here is what my day looked like:
8- workout
930- protein shake
1030- pancake and eggs
130-330- Basketball
330- Double cheese burger and large fries
430- brownie bar
730- pizza
900- chik-fil-a chocolate milkshake
930- Watched "The Fighter" while eating junior mints and twizzlers
The only thing that sucked was our waiter forgot to put my order of mozzarella sticks and calamari in, Whit had to convince me not to beat him up, so I calmed down and got over the calamari I was dreaming about since Thursday.
The Results
I was a little disappointed last week because I didn't drop any weight. On Saturday morning I weighed the same as I did last Saturday, but I know there is more to this process then the numbers on the scale. Plus Monday's are the official weigh/measurement day. So this morning I woke up and got on the scale and took out the tape measure:
8- workout
930- protein shake
1030- pancake and eggs
130-330- Basketball
330- Double cheese burger and large fries
430- brownie bar
730- pizza
900- chik-fil-a chocolate milkshake
930- Watched "The Fighter" while eating junior mints and twizzlers
The only thing that sucked was our waiter forgot to put my order of mozzarella sticks and calamari in, Whit had to convince me not to beat him up, so I calmed down and got over the calamari I was dreaming about since Thursday.
The Results
I was a little disappointed last week because I didn't drop any weight. On Saturday morning I weighed the same as I did last Saturday, but I know there is more to this process then the numbers on the scale. Plus Monday's are the official weigh/measurement day. So this morning I woke up and got on the scale and took out the tape measure:
January 24, 2011
Weight- 222.5 (-6lbs)
Belly button- 38 ½(-1 1/4 in)
Hips- 38 (-1/2 in)
Chest- 46(+1 1/4)
Arm- 17(same)
Quad- 26(+1 in)
Neck- 16 ¼(+1/4 in)
I was a bit upset when I stepped on the scale but once I did the measurements I was very happy. The lost inches in the belly button and hips represent lost body fat, but the best news was that my chest and quads got bigger. These measurements mean that while I have lost some fat I have also gained some decent muscle at the same time. This should be the goal anyone strives for. Lose fat and gain some muscle! I am pretty excited about the results so far but this week I am going to change some things up to see if I can speed the fat loss process up a bit.
The last week and a half I got a bit lazy and didn't take the showers or do the ice packs at night, I just did 3 ice baths( although all of them lasted 5-10 min longer then original plan). So this week I am going to do the cold showers in the morning(sucks!) and the ice packs at night on the nights I don't take the ice baths. I am also adding back in the ice water before breakfast. I only have 3 more weeks for this experiment.
Some people have asked me my goal is and truthfully I don't have an exact goal in mind. I say get to 210 or 10% body fat. But there are a couple of problems with those goals 1) I may not get to 210 if I keep adding muscle like I am (I am fine with that) 2) I never took my body fat since I didn't really have anyone that could. I would estimate that my bf was at 17% and is now about 13% but those are rough estimates. So I guess the real goal is to see if I could see all rows of my abs in this 6 week experiment ( i can see about 1 1/2 rows now if I squint and the light is right-jk). So the only thing I would really love to see is my belly button measurement get down to 37 inches. That may be a tall order but it would be cool.
Wednesday, January 19, 2011
Shrinkage
So last week I found the threshold for number of bags of ice I can tolerate. 16-20 lbs seems to be the limit. I decided to see what would happen if I threw in an extra bag, and the results where no good. Within the first 5 min my toes where stinging, my legs felt like little needles were being shoved in my thighs and well my man parts felt like they were going to fall off! I pushed thru and lasted the 20 min, and when I got out it looked like I had a sun burn all over, and that was not the worst part. (TMI warning: in case my mother-in-law reads this.) My testicles were no where to be found. Best guess is they were in my chest( they came back down thank god)!
Saturday was my cheat day and was not the best for a all out feast for everything I was craving. I got terrible doughnuts( Dunkin sucks), I had to eat wedding food, which is never that great and was to bust C-walking to even eat any cake. The positives were I got wings and grilled cheese from Hooters ( they need an upgrade on the talent for sure) and got some McD's burger, fries and sundae. But over all I wished I had waited till Sunday. I did have a few drinks at the Wedding, Jack and ginger to be exact not the greatest when trying to drop some body fat.
Sunday was another ice bath and may have been the worst after effects of the experiment. I stayed in a bit longer then the 20 min time limit, and didn't think it was that bad. Then once out of the tub and I got dressed the extreme shivering started. I could do nothing to get warm, so much so I had my pregnant wife lay on top(fully dressed) to help me out. That didn't work very well, plus she keep telling me how stupid I was for doing this. I have pretty much figured out that the longer I stay with no clothes on the better it is. The clothes seal in the cold radiating off my skin and make the post bath shivers worse.
Tuesday nights ice bath was not very cold at all. I typically do 10 min waist deep then 5 min with the torso, and 5 min with as much of my body as possible. Well last night I did about 10 min waist deep and 20 with my whole body submerged. I am not sure what made this bath so tolerable for 30 min, because I had the same amount of ice in the tub of every other time. I still did have some shivering after the bath though.
The Number:
Weight: 203 ( -5 1/2 lbs), I was 220 on Saturday morning
Belly Button: - 1/4 in (- 1in)
Workout
Monday
Incline- 250 10 sets x 3 reps
reverse fly- 20 10x8
Seated military- 70lbs 3x8
ext rotation off knee- 20lbs 3x8
Tuesday -off
Wednesday
Squats- 305 10x3
Saturday was my cheat day and was not the best for a all out feast for everything I was craving. I got terrible doughnuts( Dunkin sucks), I had to eat wedding food, which is never that great and was to bust C-walking to even eat any cake. The positives were I got wings and grilled cheese from Hooters ( they need an upgrade on the talent for sure) and got some McD's burger, fries and sundae. But over all I wished I had waited till Sunday. I did have a few drinks at the Wedding, Jack and ginger to be exact not the greatest when trying to drop some body fat.
Sunday was another ice bath and may have been the worst after effects of the experiment. I stayed in a bit longer then the 20 min time limit, and didn't think it was that bad. Then once out of the tub and I got dressed the extreme shivering started. I could do nothing to get warm, so much so I had my pregnant wife lay on top(fully dressed) to help me out. That didn't work very well, plus she keep telling me how stupid I was for doing this. I have pretty much figured out that the longer I stay with no clothes on the better it is. The clothes seal in the cold radiating off my skin and make the post bath shivers worse.
Tuesday nights ice bath was not very cold at all. I typically do 10 min waist deep then 5 min with the torso, and 5 min with as much of my body as possible. Well last night I did about 10 min waist deep and 20 with my whole body submerged. I am not sure what made this bath so tolerable for 30 min, because I had the same amount of ice in the tub of every other time. I still did have some shivering after the bath though.
The Number:
Weight: 203 ( -5 1/2 lbs), I was 220 on Saturday morning
Belly Button: - 1/4 in (- 1in)
Workout
Monday
Incline- 250 10 sets x 3 reps
reverse fly- 20 10x8
Seated military- 70lbs 3x8
ext rotation off knee- 20lbs 3x8
Tuesday -off
Wednesday
Squats- 305 10x3
Thursday, January 13, 2011
Like a fat kid loves cake
So this is the second Thursday of my ice bath/ fat loss experiment. An experiment that I have set for 6 weeks and, then i will look at the data and decide whether to proceed further. But it is always on thursday that I start longing for the weekend, and not because I work a crazy 50hr + work week, because I don't. I long for that Saturday cheat day. I so look forward to this day that I actually have food dreams starting on Thursday morning and then they haunt me till Saturday, then I am ready for another 4 or five days without junk. Now some may think this is an unhealthy way to go about dieting, and maybe. But I think you have to know yourself and I know that if i say "you can have a few cheat meals during the week", those cheat meals will turn into cheat days, then into cheat weeks and then finally back to a chubby 235. Even if I workout everyday the bad food catches up to me. So I know myself well enough to know that if I give myself a light at the end of the tunnel, I can push through six days a week to get to that beautiful Saturday and and eat myself into a comma.
The thing I have started doing to get me prepared for this glorious day is I started keeping a journal of things I want to eat on this day. This Saturday is going to be tough because I have a wedding to go to so the food choices will not be all up to me. But there are a few things I will do to prepare for this day. I will be making some brownies I have been craving after walking past them in the aisle with a shopping cart full of salad and meat. The other I have going for me is there is like a 2 hr gap between wedding and reception, and I believe there is a few delicious restaurants right next to the reception site. One of which is Hooters, so wings and grilled cheese may be consumed before the wedding dinner. Also you know there will be CAKE, and I love cake. I just hope it is good ( chocolate or yellow with a butter cream frosting), I don't like when people try to get fancy with there wedding cake and add fruit. Then I may end the night of drinks and dancing with a stop at the drive thru of a local McDonalds.
And oh by the way lost another lb for a total -7.5 lbs in less then 2 weeks. Although official results don't get calculated till Monday.
Workout update: Last post was a week behind
Monday
Incline bench - 10x4 @240
Tuesday
Squat- 10x 4 @ 295
Wednesday off
Thursday
Standing milt press- 10x4 @ 160
The thing I have started doing to get me prepared for this glorious day is I started keeping a journal of things I want to eat on this day. This Saturday is going to be tough because I have a wedding to go to so the food choices will not be all up to me. But there are a few things I will do to prepare for this day. I will be making some brownies I have been craving after walking past them in the aisle with a shopping cart full of salad and meat. The other I have going for me is there is like a 2 hr gap between wedding and reception, and I believe there is a few delicious restaurants right next to the reception site. One of which is Hooters, so wings and grilled cheese may be consumed before the wedding dinner. Also you know there will be CAKE, and I love cake. I just hope it is good ( chocolate or yellow with a butter cream frosting), I don't like when people try to get fancy with there wedding cake and add fruit. Then I may end the night of drinks and dancing with a stop at the drive thru of a local McDonalds.
And oh by the way lost another lb for a total -7.5 lbs in less then 2 weeks. Although official results don't get calculated till Monday.
Workout update: Last post was a week behind
Monday
Incline bench - 10x4 @240
Tuesday
Squat- 10x 4 @ 295
Wednesday off
Thursday
Standing milt press- 10x4 @ 160
Tuesday, January 11, 2011
Ice bath part deux, diet and workout updates
Well this post is coming straight from the second ice bath of the week, so pardon any spelling or gramatical mistakes as my body temp is dropping rapidly. I actually enjoy the feeling of the baths and could fall asleep in here. Some people have asked if I am crazy or is it safe. Yes to both questions. But the baths serve 2 purposes really. 1)Fat loss (hopefully) 2) Recovery - ice baths have long been used to repair sore muscles and help heal tendons. Pro sports teams use these baths all the time, so no one worry about the safety.
The Diet:
Pretty simple low carb 6 days a week then Saturday is a free for all (sort of). I have done this type of diet before but this time on Saturday(my cheat day) has some weird rules: 1) The first meal has to be a low carb meal with at least 30 grams of protein. 2) before each cheat meal I must engage in 90 to 120 seconds of muscle contraction 3) before at least the first cheat meal I will drink a glass of water with lemon and take a fiber supplement.
Besides that it can be an all out junk food fest. For example this past Saturday consisted of : A protein shake and some cashews( i then worked out for about 30 min of weights) had another shake, then 4 doughnuts, and 2 glasses of chocolate milk, I played basketball then a Chipotle burrito and chips, then lasagna, bread and butter, 2 pieces of birthday cake and ice cream, and ended the night with a double cheese burger from McDonalds. And the total weight gain on Monday- 0lbs.
Now I did play basketball and lifted weights, but in my experience with low carb diets I usually gain at least a lb or 2 after carbs are re-introduced even for just a few meals.
The Workout: Week 1
Monday:
incline bench press 10x5 at 225lbs
bent over raises 10x 8-10 at 20lbs
seated military dumbbell 3 sets 8-10 65-70lbs
ext rotation off knee 3sets 8-10 reps 20lbs
Tuesday
Squats 10set x 5 reps at 280
(if I feel like it I will do these)
leg curls
leg extension
Wednesday- off
Thursday
Standing barbell shoulder press 10sets x 5 @150lb
Shrugs 10 x 8 @225
Incline dumbbell press 3 sets x 6-8 reps
Friday
Barbell deadlifts 10 x 5 @ 405lbs
Saturday
Thib lat pull down 4 sets x 6-8
superset of
Lat pulldown and straight arm pull downs 3 sets x 8-10
then some bicep curls 3 or 4 sets
Sunday off
THE END
The Diet:
Pretty simple low carb 6 days a week then Saturday is a free for all (sort of). I have done this type of diet before but this time on Saturday(my cheat day) has some weird rules: 1) The first meal has to be a low carb meal with at least 30 grams of protein. 2) before each cheat meal I must engage in 90 to 120 seconds of muscle contraction 3) before at least the first cheat meal I will drink a glass of water with lemon and take a fiber supplement.
Besides that it can be an all out junk food fest. For example this past Saturday consisted of : A protein shake and some cashews( i then worked out for about 30 min of weights) had another shake, then 4 doughnuts, and 2 glasses of chocolate milk, I played basketball then a Chipotle burrito and chips, then lasagna, bread and butter, 2 pieces of birthday cake and ice cream, and ended the night with a double cheese burger from McDonalds. And the total weight gain on Monday- 0lbs.
Now I did play basketball and lifted weights, but in my experience with low carb diets I usually gain at least a lb or 2 after carbs are re-introduced even for just a few meals.
The Workout: Week 1
Monday:
incline bench press 10x5 at 225lbs
bent over raises 10x 8-10 at 20lbs
seated military dumbbell 3 sets 8-10 65-70lbs
ext rotation off knee 3sets 8-10 reps 20lbs
Tuesday
Squats 10set x 5 reps at 280
(if I feel like it I will do these)
leg curls
leg extension
Wednesday- off
Thursday
Standing barbell shoulder press 10sets x 5 @150lb
Shrugs 10 x 8 @225
Incline dumbbell press 3 sets x 6-8 reps
Friday
Barbell deadlifts 10 x 5 @ 405lbs
Saturday
Thib lat pull down 4 sets x 6-8
superset of
Lat pulldown and straight arm pull downs 3 sets x 8-10
then some bicep curls 3 or 4 sets
Sunday off
THE END
Monday, January 10, 2011
Holiday fat and some crazy new ideas
I am a sucker for any diet/workout book that gets put out.. Especially when the names that contribute to the content are the top of the industry. I got The Four Hour Body before Christmas and was immediately intrigued by one one of the chapters in the beginning of the book on fat loss. What was this intriguing little trick? ICE BATHS!!! Sit in a bathtub full of cold water and 2 10lb bags of ice for 20 mins three times a week and increase your rate of fat loss by 300%! There is a slightly less brutal protocol that involves 2 cold showers and ice packs and 60% of the results of the above protocol. So since I have tried everything(legal) I decided after the holidays cold showers and ice packs would be my key to rapid fat loss and a six pack!
So on the morning of January 3rd I woke up and took my first ice cold shower...and WOW! Tim Ferris the author of The Four Hour Body wasn't lying when he said "this will wake you up like a fog horn." The morning showers suck bad and the evening showers suck slightly less. The ice pack on my upper back for 30 mins is not bad at all. My thoughts were to try this and in in one ice bath on the weekend. The ice baths are a whole new animal.
Last night I stopped by a 7-11 and bought 2 10lb bags of ice and on the drive home I was giddy with excitement. I got home filled the tub and threw the ice in. I then slowly crawled in and sat in ice cold water up to my waist for 10 mins then scooted down and got as much of my body under water as I could for the last 10 mins. Now this protocol is supposed to induce shivering which it did, but it wasn't that bad. And actually overall the bath wasn't bad and I actually closed my eyes and enjoyed it for a bit, and actually stayed in the tub for about 25 mins. Now while the shivering wasn't terrible during the bath, it was what happened after the bath that was a bit more uncomfortable. I could not get my body temp back to normal. I knew this would happen but was not prepared to be as cold as I was for as long as I was. I had to sleep in wool socks, pants and a sweatshirt. Other then the cold nights rest, the bath felt great! I am thinking of switching over to the baths 3 x's a week versus the shower/ice packs.
Now the numbers:
Taken Monday Jan. 3rd in the morning and will be taken every Monday Morning.
January 3rd:
weight: 228.5
hips(at belly button): 39 3/4 in
January 10th:
weight: 225 (-3.5 lbs)
hips( at belly button): 39 1/4 in (-1/2 in)
So on the morning of January 3rd I woke up and took my first ice cold shower...and WOW! Tim Ferris the author of The Four Hour Body wasn't lying when he said "this will wake you up like a fog horn." The morning showers suck bad and the evening showers suck slightly less. The ice pack on my upper back for 30 mins is not bad at all. My thoughts were to try this and in in one ice bath on the weekend. The ice baths are a whole new animal.
Last night I stopped by a 7-11 and bought 2 10lb bags of ice and on the drive home I was giddy with excitement. I got home filled the tub and threw the ice in. I then slowly crawled in and sat in ice cold water up to my waist for 10 mins then scooted down and got as much of my body under water as I could for the last 10 mins. Now this protocol is supposed to induce shivering which it did, but it wasn't that bad. And actually overall the bath wasn't bad and I actually closed my eyes and enjoyed it for a bit, and actually stayed in the tub for about 25 mins. Now while the shivering wasn't terrible during the bath, it was what happened after the bath that was a bit more uncomfortable. I could not get my body temp back to normal. I knew this would happen but was not prepared to be as cold as I was for as long as I was. I had to sleep in wool socks, pants and a sweatshirt. Other then the cold nights rest, the bath felt great! I am thinking of switching over to the baths 3 x's a week versus the shower/ice packs.
Now the numbers:
Taken Monday Jan. 3rd in the morning and will be taken every Monday Morning.
January 3rd:
weight: 228.5
hips(at belly button): 39 3/4 in
January 10th:
weight: 225 (-3.5 lbs)
hips( at belly button): 39 1/4 in (-1/2 in)
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