November 16 2011 - Feast day 26 - No workout
I wasn't feeling very good after work so I decided to take a day off and recover. Lack of sleep is killing me these time around.
November 17 2011 - Feast day 27 - Should attempt WO #15
I haven't had a single dose of caffeine since Saturday. I was hoping it will improves my sleep but I guess I was dependant because I feel like kinda sad since 2-3 days for no apparent reason. I might try a cup this morning and see how it goes thereafter.
Bigpelo's 4th run
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beefcake66
- Posts: 594
- Joined: Tue Nov 02, 2010 8:51 am
If you were caffeine dependant, try holding off for a few more days, the 'sad' feeling will pass and you won't be dependant anymore... I've been a caffeine junkie for well over 10 years so I know what you're feeling like lol. Been trying to stay off it but I still have an energy drink in the mornings before work......
November 17 - Feast day 27 - No workout
Just felt like I needed recovery.
November 18 - Feast day 28 - Workout #15
Worst WO since the beginning of feast. I kicked my ass to get to the gym, I wasn't feeling like it. Ended up skipping incline dumbbell press and close grip decline press static hold because I ran out of energy. I had 2 glass of red wine with main meal that night. When to bed before 10pm slept well for the first time in a while.
November 19 - Feast day 29 - No workout
But I worked around the house outside all day. Picked up dead leaves in the morning and finished the rear patio in the afternoon. When I finally pick up tools and everything, it was dark. I had a huge main meal of salmon, scallops, cheeses and loads of veges. Fall asleep while watching hockey, when to bed early.
November 20 - Feast day 30 - Workout #16
That one was great! after Friday deceptive WO, I was afraid to crash again but no! I just skipped rack pull static hold because I ran out of time. I rarely train in the morning but this time was successful. Good energy for the rest of the day. Listen to football the whole afternoon as I was home alone. Ate all day, call it a re-feed, or cheat, or leptin reset...
November 21 - Feast day 31 - Workout #17
Realized yesterday that I won't be able to perform the 24 workouts of 10% solution during this run. Recovery is lagging a bit, which was to expect for the overloading pattern of EDT+10%+static hold. Also, my boss is sending me out of town again from December 5 to 9 right when cruise should starts... I need to manage a way around that as well.
Just felt like I needed recovery.
November 18 - Feast day 28 - Workout #15
Worst WO since the beginning of feast. I kicked my ass to get to the gym, I wasn't feeling like it. Ended up skipping incline dumbbell press and close grip decline press static hold because I ran out of energy. I had 2 glass of red wine with main meal that night. When to bed before 10pm slept well for the first time in a while.
November 19 - Feast day 29 - No workout
But I worked around the house outside all day. Picked up dead leaves in the morning and finished the rear patio in the afternoon. When I finally pick up tools and everything, it was dark. I had a huge main meal of salmon, scallops, cheeses and loads of veges. Fall asleep while watching hockey, when to bed early.
November 20 - Feast day 30 - Workout #16
That one was great! after Friday deceptive WO, I was afraid to crash again but no! I just skipped rack pull static hold because I ran out of time. I rarely train in the morning but this time was successful. Good energy for the rest of the day. Listen to football the whole afternoon as I was home alone. Ate all day, call it a re-feed, or cheat, or leptin reset...
November 21 - Feast day 31 - Workout #17
Realized yesterday that I won't be able to perform the 24 workouts of 10% solution during this run. Recovery is lagging a bit, which was to expect for the overloading pattern of EDT+10%+static hold. Also, my boss is sending me out of town again from December 5 to 9 right when cruise should starts... I need to manage a way around that as well.
November 22 2011 - Feast day 32 - Workout #18
When very well, but I skipped static hold again. It seems to be the exercise that hinder my recovery most. Still not getting quality sleep nights though. I am probably cortisol loaded right now from all those unrestfull nights.
November 23 2011 - Feast day 33 - No workout
Time to recover some more, not even cardio today.
When very well, but I skipped static hold again. It seems to be the exercise that hinder my recovery most. Still not getting quality sleep nights though. I am probably cortisol loaded right now from all those unrestfull nights.
November 23 2011 - Feast day 33 - No workout
Time to recover some more, not even cardio today.
Thanks to both of you!
Took Friday, Saturday and Sunday to rest and celebrate my appointment. Back to gym tonight for the last week of feast:
November 28 - Feast day 38 - Workout #20
I will probably ended this run 2-3 workout short of the 24 scheduled at first. Kinda bad because I won't be able to push those last 10% solution workouts...
Took Friday, Saturday and Sunday to rest and celebrate my appointment. Back to gym tonight for the last week of feast:
November 28 - Feast day 38 - Workout #20
I will probably ended this run 2-3 workout short of the 24 scheduled at first. Kinda bad because I won't be able to push those last 10% solution workouts...
November 28 2011 - Feast day 38 - Workout #20
Squat: 295 x 3 sets of 3 reps --> not really hard, nor easy
EDT: stiff leg deadlift / hack squat (280/12x45lb plates)
8,8,8,8,6
8,8,8,8,7 --> sweat like crazy, almost faint
Seated calf raise: 150x12, 150x11, 150x8 --> taken to limit
Skipped static holds
Tri-sets of roman chair straight leg static hold, decline alternate twist crunch and hanging leg raise
15sec, 8 per side, 7
15 sec, 5 per side, 5 --> again taken to limit
weight in at 220 after the workout
Nice improvement since the beginning of feast but it's the last lower body WO that I can manage to perform.
November 29 2011 - Feast day 39 - HIIT cardio during lunch time
November 30 2011 - Feast day 40 - No training
December 1st 2011 - Feast day 41 - Workout #21
December 2 to 9 inclusively, I won't have time nor possibility to lift weight at all. Maybe only body weight exercises at the hotel to begging cruise as I am going away for work.
Is 7 days a too long cap between feast and cruise?
Squat: 295 x 3 sets of 3 reps --> not really hard, nor easy
EDT: stiff leg deadlift / hack squat (280/12x45lb plates)
8,8,8,8,6
8,8,8,8,7 --> sweat like crazy, almost faint
Seated calf raise: 150x12, 150x11, 150x8 --> taken to limit
Skipped static holds
Tri-sets of roman chair straight leg static hold, decline alternate twist crunch and hanging leg raise
15sec, 8 per side, 7
15 sec, 5 per side, 5 --> again taken to limit
weight in at 220 after the workout
Nice improvement since the beginning of feast but it's the last lower body WO that I can manage to perform.
November 29 2011 - Feast day 39 - HIIT cardio during lunch time
November 30 2011 - Feast day 40 - No training
December 1st 2011 - Feast day 41 - Workout #21
December 2 to 9 inclusively, I won't have time nor possibility to lift weight at all. Maybe only body weight exercises at the hotel to begging cruise as I am going away for work.
Is 7 days a too long cap between feast and cruise?
December 1 2011 - Feast day 41 - Workout #21
Yesterday was the worst WO of all feast phase. I crashed on the 2nd set of EDT #2, tried a 3rd one without success, move to EDT#3 but I was completely out of fuel. I need recovery so I am glad feast is over.
Wide grip pull ups: body weight + 55 lbs
3,3 --> the only "easy" exercise...
EDT#1: incline dumbbell press / one arm row: both with 104 lb
8,8,8,7,5
8,8,8,8,8 --> 76 reps in 15min30sec. A bit long, usually aim for 12 minutes but with those dumbbells, I can't manage to take only 1:30 rest...
EDT#2: seated dumbbell shoulder press / upright barbell row: 74 / 95
7,4,4
7,4,4 --> felt exhaust, drain, weak...
EDT#3: high pulley triceps press down / low pulley biceps curl: 165 / 150
7,6
7,5 --> use to make between 9 and 11 reps on this one at the same weight, makes me realized I need to go home and call it a day
Weight in at 220 after WO, so basically the same as before famine BUT!
End of feast stats:
220 lbs
36 inches waist
16.5 inches neck
17.2% body fat --> 182.16 lb lean mass, 37.84 lb fat
Bonus: 17.5 inches biceps and 17.25 inches calves
Starting stats:
221 lbs
37.5 inches waist
16.5 inches neck
19.9% body fat (177 lb lean mass, 44 lb fat)
Overall super happy with this feast! +5 lb of muscle and -6 lb of fat is a huge recomp and it is showing off in the mirror, the pants and overall health. The only problem, but a big one, was my lack of recovery this time. I believe the warrior diet is not an optimal way of eating with the 2.0 BP training template. Endurance has been lacking the 2 last week and progression was way harder than the last time I did 2.0 while eating the typical BB diet (ie: shit loads of carbs and calories) Don't get me wrong: results are there and they are sweet though; not optimal for overall well being feeling / strength-endurance wise.
I will continue the warrior diet through cruise phase, beginning today. I will try to do cardio and/or bodyweight exercises for the next 7 days while I will be out of town for work. Hotel, restaurants, endless meeting with people listening to themselves talk, late night work because the shop is still producing and I am not officially on vacation, you get the point?
Yesterday was the worst WO of all feast phase. I crashed on the 2nd set of EDT #2, tried a 3rd one without success, move to EDT#3 but I was completely out of fuel. I need recovery so I am glad feast is over.
Wide grip pull ups: body weight + 55 lbs
3,3 --> the only "easy" exercise...
EDT#1: incline dumbbell press / one arm row: both with 104 lb
8,8,8,7,5
8,8,8,8,8 --> 76 reps in 15min30sec. A bit long, usually aim for 12 minutes but with those dumbbells, I can't manage to take only 1:30 rest...
EDT#2: seated dumbbell shoulder press / upright barbell row: 74 / 95
7,4,4
7,4,4 --> felt exhaust, drain, weak...
EDT#3: high pulley triceps press down / low pulley biceps curl: 165 / 150
7,6
7,5 --> use to make between 9 and 11 reps on this one at the same weight, makes me realized I need to go home and call it a day
Weight in at 220 after WO, so basically the same as before famine BUT!
End of feast stats:
220 lbs
36 inches waist
16.5 inches neck
17.2% body fat --> 182.16 lb lean mass, 37.84 lb fat
Bonus: 17.5 inches biceps and 17.25 inches calves
Starting stats:
221 lbs
37.5 inches waist
16.5 inches neck
19.9% body fat (177 lb lean mass, 44 lb fat)
Overall super happy with this feast! +5 lb of muscle and -6 lb of fat is a huge recomp and it is showing off in the mirror, the pants and overall health. The only problem, but a big one, was my lack of recovery this time. I believe the warrior diet is not an optimal way of eating with the 2.0 BP training template. Endurance has been lacking the 2 last week and progression was way harder than the last time I did 2.0 while eating the typical BB diet (ie: shit loads of carbs and calories) Don't get me wrong: results are there and they are sweet though; not optimal for overall well being feeling / strength-endurance wise.
I will continue the warrior diet through cruise phase, beginning today. I will try to do cardio and/or bodyweight exercises for the next 7 days while I will be out of town for work. Hotel, restaurants, endless meeting with people listening to themselves talk, late night work because the shop is still producing and I am not officially on vacation, you get the point?
I managed to train December 6 and 7 only. I did 15 minutes weight lifting / body weight exercise on Tuesday followed by 20 minutes HIIT. On Wednesday, I tried a boxing workout. One of my co-worker is a boxing instructor so he offers me to take part in a improvised session at the hotel's gym. I realized I miss explosiveness and static endurance. It was very interesting though, I am considering year long sessions...
My libido and recovery were so low at the end of feast that I begun taking Adaptogen-N on Monday December 5. I know it's cruise but it really makes a much needed difference right now. I will continue taking it at 3 caps before night time, 6 days a week until bottle ends.
As for cruise workouts, because it's already cruise day 11 and I only lightly train twice, I plan on continuing body weight exercises, supersetted weight lifting and HIIT cardio. I will also keep cruising until the new year.
My libido and recovery were so low at the end of feast that I begun taking Adaptogen-N on Monday December 5. I know it's cruise but it really makes a much needed difference right now. I will continue taking it at 3 caps before night time, 6 days a week until bottle ends.
As for cruise workouts, because it's already cruise day 11 and I only lightly train twice, I plan on continuing body weight exercises, supersetted weight lifting and HIIT cardio. I will also keep cruising until the new year.