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
Wednesday, February 16, 2011
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.
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