Mattrag's first run at BP 3.0
Mattrag's first run at BP 3.0
Hey all starting a BP 3.0 run today. First day of famine.
Gonna hit up the first work out tonight.
Starting stats
Weight: 196.5lbs (after a pretty big Indian food buffet last night…)
Arms:
Quads:
Chest
Neck
Waist:
Hip:
(I’ll update this when I get home from work)
Background:
I currently live in Japan working as a teacher. I have been working out for around 10 years and been serious about lifting and bodybuilding for around 2 yrs now. Recently, I’ve been focusing more on strength because I believe my bodybuilding endeavors have weakened my overall balance when I play any type of sports. Currently I play Judo and the imbalances are VERY noticeable.
My goals for this run of the BP is to recomp and add a lot of strength.
The problems I have is my limitation on equipment. I have an old barbell and adjustable “rack”. My bench is only flat and is a bit strange… lol
I will try to make the best of what I have and follow the workouts as best as I can. It seems as though I will be pulling a lot of weights (Through statics) and I hope my current 415 will be enough. If it is not perhaps I’ll look into rigging up band to increase tension as I don’t think I will be in Japan much longer. Perhaps another 9 months before I move back to Hawaii for good.
Diet history: I have always been a higher protein intake person. I love meats. I recently found out that I have a flour allergy (probably gluten intolerance) and casein allergy. So my food choices are usually good just out of that limitation. Still I am pretty fat and need to lose a lot of weight. I’ll post up some pics soon. If I can, I am not sure how this forum works.
Supplement history: I have taken A LOT of supps. Ranging from some PH, oral DS, to very basic health vitamins and minerals. Currently, I only take vitamin D, ZMA, a natty test booster, some energy/fat burner pills, CoQ10, and some BCAAs (Though not now because I’m in the famine stage). I can usually be found on AM forums under the same name. I usually run sponsored logs for some companies and try to see what works and what doesn’t. Just started doing this so I’m hoping to get better in accessing products worth.
Training history: I started off doing the “beach body” workout. Only chest and arms, sometimes back. So I have really insane imbalances in that. But I came to Japan two years ago and got straightened out by a friend who was a trainer and who, at the moment, is trying to make a come back after gaining around 70 pounds because he pretty much gave up on diet/exercise/lifestyle. I worked on 5x5 SS. I believe that through training and proper programming the 5x5 is probably one of the best strength gaining program for almost anyone who hasn’t been training for more than 2 years, then they should move on to the intermediate, then probably move into some WSBB type programming if they want to continue to be strong.
Because I have no access to running/stairs/cardio equipment sprinting outside is all I really have for GPP/conditioning. I would love if anyone can tell me other ways to train perhaps with weights in my home to get the same effect because as the winter months come I will be unable to even train outside because of the intense cold…. Also, I don’t like sprinting… Destroys my knees and ankles… ; ;
Very long but thanks for reading!!!
Gonna hit up the first work out tonight.
Starting stats
Weight: 196.5lbs (after a pretty big Indian food buffet last night…)
Arms:
Quads:
Chest
Neck
Waist:
Hip:
(I’ll update this when I get home from work)
Background:
I currently live in Japan working as a teacher. I have been working out for around 10 years and been serious about lifting and bodybuilding for around 2 yrs now. Recently, I’ve been focusing more on strength because I believe my bodybuilding endeavors have weakened my overall balance when I play any type of sports. Currently I play Judo and the imbalances are VERY noticeable.
My goals for this run of the BP is to recomp and add a lot of strength.
The problems I have is my limitation on equipment. I have an old barbell and adjustable “rack”. My bench is only flat and is a bit strange… lol
I will try to make the best of what I have and follow the workouts as best as I can. It seems as though I will be pulling a lot of weights (Through statics) and I hope my current 415 will be enough. If it is not perhaps I’ll look into rigging up band to increase tension as I don’t think I will be in Japan much longer. Perhaps another 9 months before I move back to Hawaii for good.
Diet history: I have always been a higher protein intake person. I love meats. I recently found out that I have a flour allergy (probably gluten intolerance) and casein allergy. So my food choices are usually good just out of that limitation. Still I am pretty fat and need to lose a lot of weight. I’ll post up some pics soon. If I can, I am not sure how this forum works.
Supplement history: I have taken A LOT of supps. Ranging from some PH, oral DS, to very basic health vitamins and minerals. Currently, I only take vitamin D, ZMA, a natty test booster, some energy/fat burner pills, CoQ10, and some BCAAs (Though not now because I’m in the famine stage). I can usually be found on AM forums under the same name. I usually run sponsored logs for some companies and try to see what works and what doesn’t. Just started doing this so I’m hoping to get better in accessing products worth.
Training history: I started off doing the “beach body” workout. Only chest and arms, sometimes back. So I have really insane imbalances in that. But I came to Japan two years ago and got straightened out by a friend who was a trainer and who, at the moment, is trying to make a come back after gaining around 70 pounds because he pretty much gave up on diet/exercise/lifestyle. I worked on 5x5 SS. I believe that through training and proper programming the 5x5 is probably one of the best strength gaining program for almost anyone who hasn’t been training for more than 2 years, then they should move on to the intermediate, then probably move into some WSBB type programming if they want to continue to be strong.
Because I have no access to running/stairs/cardio equipment sprinting outside is all I really have for GPP/conditioning. I would love if anyone can tell me other ways to train perhaps with weights in my home to get the same effect because as the winter months come I will be unable to even train outside because of the intense cold…. Also, I don’t like sprinting… Destroys my knees and ankles… ; ;
Very long but thanks for reading!!!
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- Posts: 502
- Joined: Thu Sep 30, 2010 2:30 am
- Location: US
had a really great workout yesterday
Squats/1 arm row super set
135X10
135X8
155X8
185X6/15kgsX10
225X5/15kgsX10
245X5/30kgsX6
245X5/30kgsX6
245X5/30kgsX6
EZ bar Bicep curls
70lbsX6
90lbsX6
90lbsX6
90lbsX6
I workout at home so I decided to sub the seated cable row with the one arm db row.
Food wise today I had;
3 grapefruits
1 asian pear
1.5 onions
.5 cabbage
Pretty rough on the food... Just didnt have much appetite after eating so much grapefruits...
Squats/1 arm row super set
135X10
135X8
155X8
185X6/15kgsX10
225X5/15kgsX10
245X5/30kgsX6
245X5/30kgsX6
245X5/30kgsX6
EZ bar Bicep curls
70lbsX6
90lbsX6
90lbsX6
90lbsX6
I workout at home so I decided to sub the seated cable row with the one arm db row.
Food wise today I had;
3 grapefruits
1 asian pear
1.5 onions
.5 cabbage
Pretty rough on the food... Just didnt have much appetite after eating so much grapefruits...
Okay Day 2
Food:
2 apples
3 grapefruits
1 asian pear
Japanese seaweed
about 1hr of Judo.
Getting Mean cravings for meat.... I usually eat around 250-400g of protein a day... so usually my meals are mostly meat. I am on Lean gains /IF protocol. So I only eat in an 8 hour window... and OMG Im so hungry now... 3 more days.... Sadly I think my calories are like 700-800... meh, "famine"
Food:
2 apples
3 grapefruits
1 asian pear
Japanese seaweed
about 1hr of Judo.
Getting Mean cravings for meat.... I usually eat around 250-400g of protein a day... so usually my meals are mostly meat. I am on Lean gains /IF protocol. So I only eat in an 8 hour window... and OMG Im so hungry now... 3 more days.... Sadly I think my calories are like 700-800... meh, "famine"
Workout for Wednesday:
Bench press/one arm shoulder press
135x10/35x8
135x10/35x8
155x8/35x8
185x10/35x8
185x10/35x8
185x9/35x8
185x10/35x8
CG bench
135x10
135x10
Tricep band ext.
10 each side twice.
Good workout. Joints are dead though. I'm cracking like when I was on hdrol.
Thursdays "if you think you can still lift" workout
5s
Bench press/bent over rows/roman deads
135x5
155x5
185x5
205x5
Dropped the bench
225x5
245x5
One set of concentration curls @35lbs for 12 reps.
Then hit judo for 2hrs...
Today (Friday) I'm eating protein. I'm gonna die soon if I don't.
or is doing the famine for 5 days CRUCIAL for it to work..?
I been at BWx~4 cals.. I just dont like to drink juice, dont like nuts much, and only been eating grape fruits, apples, onions, spinach...
Looking REALLY lean though lol.
Bench press/one arm shoulder press
135x10/35x8
135x10/35x8
155x8/35x8
185x10/35x8
185x10/35x8
185x9/35x8
185x10/35x8
CG bench
135x10
135x10
Tricep band ext.
10 each side twice.
Good workout. Joints are dead though. I'm cracking like when I was on hdrol.
Thursdays "if you think you can still lift" workout
5s
Bench press/bent over rows/roman deads
135x5
155x5
185x5
205x5
Dropped the bench
225x5
245x5
One set of concentration curls @35lbs for 12 reps.
Then hit judo for 2hrs...
Today (Friday) I'm eating protein. I'm gonna die soon if I don't.
or is doing the famine for 5 days CRUCIAL for it to work..?
I been at BWx~4 cals.. I just dont like to drink juice, dont like nuts much, and only been eating grape fruits, apples, onions, spinach...
Looking REALLY lean though lol.
-
- Posts: 502
- Joined: Thu Sep 30, 2010 2:30 am
- Location: US
-
- Posts: 502
- Joined: Thu Sep 30, 2010 2:30 am
- Location: US