Awesome. Great to get feedback like that from people you haven't seen in awhile/otherwise.
Just validates the kind of progress you're making!
Hank's 2nd Run
Love those days when you kinda drag yourself to the gym but then have a great workout..that was me today
These were all back to back no rest
Squats 135x10x4
Wide Grip Rows 185x10x3
Shrugs 120lb dumbells 20x2
Push Press 125x10x4
Hack Squat 90 on machine 8x3
Leg Extension 255x8x3
Step ups 50
Lunges across gym and back
Elapsed time about 50 minutes, sweatin like a beast..
These were all back to back no rest
Squats 135x10x4
Wide Grip Rows 185x10x3
Shrugs 120lb dumbells 20x2
Push Press 125x10x4
Hack Squat 90 on machine 8x3
Leg Extension 255x8x3
Step ups 50
Lunges across gym and back
Elapsed time about 50 minutes, sweatin like a beast..
Cruise workout and some observations on lifting with out KA
I had a very good and pretty fundamental workout today. I am noticing without the daily KA supplementation that I do stay a litter sorer a little longer. On KA even after a hard workout I am no longer sore 24 hrs after a hard workout. Off of KA i seem to stay sore for about 48-hrs. Less of a walking around pump, and i feel a little leaner/lighter. Endurance is down a good bit but Strength is only down a fraction if at all . I am excited to introduce Bioforge into my next run, I had decent resutls in terms of muscle hardness last time i used that supp and I think if i incorporated that in to the BP Program that i should see pronounced results.
My results from my Feast still showed an increase in my Bench max up to 295, I really stumbled a bit out of the gate because i didst have KA and was really roller coastering the calories. I didnt feel the same traction as in feast one, but i didnt expect too. I need to get some measurements but over all it seems to be a modest recomp with a minor gain in strength while at the same time maintaining a consistent weight. Overall I have learned that I respond very well to true feast and will do better over all if i taper my calories down after the first few weeks but maintain a steady caloric intake in each stage.
Flat Bench
185x10
225x10
255x6
275x3
225x8
Push Ups x25
Incline DB Press
80x10
80x8
90x6
100xx didnt get it. I think if i could have hand help out of the hole i would have been good
90x7
Push ups x25
Close Grip Lat pull down
185x10
215x8
225x6
225x4
Push Ups x 25
Shrugs
225x10
315x8
315x8
Push Ups x 25
I had a very good and pretty fundamental workout today. I am noticing without the daily KA supplementation that I do stay a litter sorer a little longer. On KA even after a hard workout I am no longer sore 24 hrs after a hard workout. Off of KA i seem to stay sore for about 48-hrs. Less of a walking around pump, and i feel a little leaner/lighter. Endurance is down a good bit but Strength is only down a fraction if at all . I am excited to introduce Bioforge into my next run, I had decent resutls in terms of muscle hardness last time i used that supp and I think if i incorporated that in to the BP Program that i should see pronounced results.
My results from my Feast still showed an increase in my Bench max up to 295, I really stumbled a bit out of the gate because i didst have KA and was really roller coastering the calories. I didnt feel the same traction as in feast one, but i didnt expect too. I need to get some measurements but over all it seems to be a modest recomp with a minor gain in strength while at the same time maintaining a consistent weight. Overall I have learned that I respond very well to true feast and will do better over all if i taper my calories down after the first few weeks but maintain a steady caloric intake in each stage.
Flat Bench
185x10
225x10
255x6
275x3
225x8
Push Ups x25
Incline DB Press
80x10
80x8
90x6
100xx didnt get it. I think if i could have hand help out of the hole i would have been good
90x7
Push ups x25
Close Grip Lat pull down
185x10
215x8
225x6
225x4
Push Ups x 25
Shrugs
225x10
315x8
315x8
Push Ups x 25
Great review and great notes on the new KA.
I am noticing the same (haven't gone off it though). DOMS dissapates incredibly fast. Within 24 hours for sure and less than 24hrs most of the time. Only heavy negatives/statics extend it to 24hrs.
Definate increase in fullness/work capacity. I sure am going to miss it while coming off....
I am noticing the same (haven't gone off it though). DOMS dissapates incredibly fast. Within 24 hours for sure and less than 24hrs most of the time. Only heavy negatives/statics extend it to 24hrs.
Definate increase in fullness/work capacity. I sure am going to miss it while coming off....
Hey all
Did some GPP today..but I did it outside at 2pm. I kept my self well hydrated and keen eye on my HR
I did one minute intervals for 5 minutes as warm up
Step Ups
Mtn Climbers
Jumping Jacks
Wall Sit
Jump Rope
HR hit 162
Kettle Bell cleans x 20 with 25lbs
Kettle Bells Sumo squats
Kettle Bell shoulder raises
Push ups x 20
150 Yd Farmers walk with 35lb Kbells x 4. A lot harder than I thought it would be
Interval again.. HR 168
Farmers walk 150 yds
That was hit i was pretty close to strokin out..hot as all get out
Over all 42 minutes 750+ cals
I am lucky to have the facilities I have here at work
Did some GPP today..but I did it outside at 2pm. I kept my self well hydrated and keen eye on my HR
I did one minute intervals for 5 minutes as warm up
Step Ups
Mtn Climbers
Jumping Jacks
Wall Sit
Jump Rope
HR hit 162
Kettle Bell cleans x 20 with 25lbs
Kettle Bells Sumo squats
Kettle Bell shoulder raises
Push ups x 20
150 Yd Farmers walk with 35lb Kbells x 4. A lot harder than I thought it would be
Interval again.. HR 168
Farmers walk 150 yds
That was hit i was pretty close to strokin out..hot as all get out
Over all 42 minutes 750+ cals
I am lucky to have the facilities I have here at work
In week 3 of cruise and really enjoying it.
Next Feast run I am going to decrease my lifting frequency in order to make larger gains. I really saw that bear out today when I did chest a full week after last doing chest.
Flat Bench
185x10
225x6
245x6
275x3
295x2
225x10
Incline DB Bench
90lb'rs x 3 x 6
DB Pull Overs
80x10x2
Wide Grip Lat Pull Down Front
215x6x3
Narrow Grip Pull Down
185x6
215x6
215x6
BW Dips x 20
Close Grip Tricep press
185x8x2
Tricep Press Down
80x8x3
Felt good and strong
Next Feast run I am going to decrease my lifting frequency in order to make larger gains. I really saw that bear out today when I did chest a full week after last doing chest.
Flat Bench
185x10
225x6
245x6
275x3
295x2
225x10
Incline DB Bench
90lb'rs x 3 x 6
DB Pull Overs
80x10x2
Wide Grip Lat Pull Down Front
215x6x3
Narrow Grip Pull Down
185x6
215x6
215x6
BW Dips x 20
Close Grip Tricep press
185x8x2
Tricep Press Down
80x8x3
Felt good and strong
