The Original Online BODYBUILDING SUPPLEMENTS FORUM. Advanced Techniques. Pro Tips & Insights. The Best Advice!

thanks Rob and Matter for your comments, I will be aiming for that increase in the statics and overall.

sergio BD wrote:thanks Rob and Matter for your comments, I will be aiming for that increase in the statics and overall.

If there's one lift that EXPLODES (or should) in 3.0, it's the Static Holds!

RobRegish wrote:

sergio BD wrote:thanks Rob and Matter for your comments, I will be aiming for that increase in the statics and overall.

If there's one lift that EXPLODES (or should) in 3.0, it's the Static Holds!

Yeah, I call it a "Front Delt Explosion" from the bench press statics.

I've never felt any type of muscle exhaustion quite like that...the only way I can describe it is complete and utter muscle exhaustion, with it feeling like jello about 5 minutes after completing the statics, although somehow you are still able to lift very heavy weights afterwards even as it still feels like jello...

the worst part comes after the workout and the next day...it feels like you have about a hundred tiny little tweezers pinching the individual muscle fibers...it doesn't really hurt, just feels really weird!

Reporting back... strength t is going up!

I just completed yesterday workout 5 of feast. I am using the same weight for the EDT blocks but shooting more reps and this week only 1 minute rest between sets. by the middle of the EDT block dips+db rows I wanted to cry. Intensity was hitting me hard but I managed to complete all 6 sets with 10 clean reps!

Statics on bench press are going up workout 1:110kg x10 sec. workout 3:125kg x 15 sec. workout 5: 140kg x 12 sec

Also good progress in seated barbell press, I tried yesterday with the smith machine without doing the twist but just pushing up the bar no more wide than shoulders as advised. workout 1: 80kg x15 sec workout 3: 90kg x 15 sec. workout 5: 110kg x 12 sec.

My arms are filling full and growing, I like this..

being thinking in introducing the warrior diet at this point, will PM Rob to hear his opinion

I will report the progress after workout 6 on saturday

And there we go, "traction" - is underway...

Nice work Sergio, your body is starting to enter the extra-compensation phase that the famine has put it in. Amazing how the body works and even more amazing it can be manipulated to our benefit...

I know Rob was doing the Warrior Diet very recently and was a big proponent of it. Personally, I follow "Eat, Stop, Eat", which calls for two 24 hour fasts per week instead of a 20 hour fast daily, followed by a 4 hour over-eating period. I work out Sunday and Wednesdays, so my fast days are Tuesday and Friday, the second off day, so I can take maximum advantage of increased protein synthesis the day after lifting.

Both are very beneficial for muscle growth(the body releases up to 600% more growth hormone than normal during the short-term fast in bursts to prevent muscle breakdown and mobilize fat for fuel, with the highest levels between 18-24 hours) AND fat loss, as well as a whole host of other benefits(lower blood pressure, cholesterol, increased insulin sensitivity, etc). Many people following the BP are on one or the other, with the majority, I believe, following the Warrior Diet. I may give this a try for my next run, although I like the results I have gotten with Eat Stop Eat, and it fits my schedule better, so I will likely stay with it...

Just a note, don't be discouraged if you feel very hungry and/or give in the first few times...the body becomes used to it and I really don't even feel hungry anymore after having done it for about 2 months now...You in fact, are not hungry, it is the body just telling you that from years and years of habit that you should be eating now...once you change that, you will notice a tremendous decrease in your hunger levels when you don't eat for long periods...you also can actually feel when the growth hormone is being released, as you will get tingly feelings and your vision will seem to get sharper and more in focus---hard to explain, but you will feel it throughout the day at times...

Excellent observations Matter, and spot on.

Here's one of the biggest lessons I learned: Real (physiological) hunger vs. psychological hunger.

There you are on the eat-stop-eat or Warrior Diet, OK? You're fasting and have been most of the day. You're not hungry in the least, and food isn't on your mind. You're watching TV and lo and behold, the creepy Burger King and his commercial appears.

The vision of a flame broiled, juicy whopper rotating in the idiot box and next thing you know.... you're hungry?

Not really. It's just another example of the power of suggestion, and how these corporate clowns psychologically manipulate the weak and feeble.

You really want a letdown?

Go down to Burger King anyway, and see what the store bought Whopper looks like vs. the commercial. They use real meat in the commercial, I think vs. the "meat like product", in the stores...

yeah, fasting is really interesting. here is an example: if I have some breakfast and then happen not to eat again after few hours I feel really crappy and almost fainting. On the other hand if I don't eat for brekfast but a coffe and some BCAA the feeling is totally different, clean energy, good focus, well being, not hungry at all. According to this guy called Ori, there is a big difference between cAMP and cGMP. You can really feel it while on the warrior diet. Let's see what this kind of diet brings to my Recomp 3.0. Actually is really easier to keep the caloric zig zag with warrior diet on off days and then normal 5-6 meals on on days

Today I hit the gym for workout # 7 the main downside is that I could not increase weight on the static bench press, at least I did sme weight as workout # 5 140kg x 12 seconds, I just could not lift the bar from the rack with 150 kg. Next week I'll try again

The good thin is that I increased nicely the weight in the static setaed press from 100kg to 120 kg x 15 sec...this is one lift that I should explode next week!

in workout # 7 reps decrease and rest time increases for EDT so I was able to increase my weight nicely for Dips and back rows
workout # 1 dips 6 reps with 15kg + BW
workout # 7 dips 6 reps with 25kg + BW
workout # 1 DB rows 6 reps with 34 kg
workout # 7 DB rows 6 reps with 50 kg

I want to thank Rob and Matter for the good advising so far, I am definetely having fun with the BP 3.0

and btw started to notice some difference in the mirrow, more definition but no much difference in the scale...recomp??

Yes indeed...

FANTASTIC gains, so far! And you're just getting going my man. "Traction" will accelerate, as Feast progresses... :):)

Nice work Sergio! Isn't it great to step into the gym every workout and KNOW, not just think, that you are gonna smash whatever you lifted last time in at least a few exercises?

That was the thing I loved most about working out with the BP...no matter what I lifted last time, I was gonna beat it the next time...

Here it is, results for the main lifts at the end of feast:

Lift: kg (US pounds)

Bench Press static hold: 170kg(374)
Seated press static hold: 130kg(286)
Dips: 3 x 30kg (66) + BW
Rows: 2 x 75kg (165) ( I had to use the hammer strength as the heaviest DB at my local gym were too light for this one)

Rack pull static hold:210kg(462)
Seated calf static hold:95kg(209)
Squats: 1 x 110kg (242)
Romanian deadlift: 6 x 100kg(220)

I am happy with the results, I was able to lift heavier than ever before in this my first BP run. I would never imagine that I could hold 462 pounds with my bare hands for 5 secs!. I was also able to squat more than 100kg, I´ve tried during the last year to increase my squat with no results until now.

Recomp effect was also good but not as impressive as the increase of strength, I guess more noticeable recomp takes more time...however, I was able to nicely increase the weight in all my lifts (even add some muscle) while at the same time drop some fat specially from the abs and the traditional love handles. This would be very common among "juice" users but not in natty guys. I can conclude that add muscle & increase the weights while dropping fat is possible with BP 3.0

Now, I can only think in my next BP (meanwhile I cruise) and what this program can do when a nice hypercaloric diet instead of caloric zig zag is followed--->the increase of strength and muscle mass should be really good even more run after run this should be amazing.

@Rob & Matter2003 thanks for guiding me through so far, I have received wise advice from both and motivation for a successful run until now.

btw Matter during my last Static Holds I felt that "jellow" effect specially at my shoulders

Now I will continue having fun with cruise...

Sergio

sergio BD wrote:Here it is, results for the main lifts at the end of feast:

Lift: kg (US pounds)

Bench Press static hold: 170kg(374)
Seated press static hold: 130kg(286)
Dips: 3 x 30kg (66) + BW
Rows: 2 x 75kg (165) ( I had to use the hammer strength as the heaviest DB at my local gym were too light for this one)

Rack pull static hold:210kg(462)
Seated calf static hold:95kg(209)
Squats: 1 x 110kg (242)
Romanian deadlift: 6 x 100kg(220)

I am happy with the results, I was able to lift heavier than ever before in this my first BP run. I would never imagine that I could hold 462 pounds with my bare hands for 5 secs!. I was also able to squat more than 100kg, I´ve tried during the last year to increase my squat with no results until now.

Recomp effect was also good but not as impressive as the increase of strength, I guess more noticeable recomp takes more time...however, I was able to nicely increase the weight in all my lifts (even add some muscle) while at the same time drop some fat specially from the abs and the traditional love handles. This would be very common among "juice" users but not in natty guys. I can conclude that add muscle & increase the weights while dropping fat is possible with BP 3.0

Now, I can only think in my next BP (meanwhile I cruise) and what this program can do when a nice hypercaloric diet instead of caloric zig zag is followed--->the increase of strength and muscle mass should be really good even more run after run this should be amazing.

@Rob & Matter2003 thanks for guiding me through so far, I have received wise advice from both and motivation for a successful run until now.

btw Matter during my last Static Holds I felt that "jellow" effect specially at my shoulders

Now I will continue having fun with cruise...

Sergio

Sergio,

Tremendous job on your feast run! So proud of the way you jacked up that weight, especially on those statics! Just remember, what you accomplished in this one run, some people would kill for in a year...

Figure you can run 5 or 6 of these bad boys in a year and that adds up to staggering muscle growth that people will be likely asking you "What are you on?"

Make sure you got some great answers, like eating a bunch of green bananas a day, or eating a tub of Crisco a day....rofl!!

Glad we could help you out! Look forward to your next run!

Ditto...

RobRegish wrote:Ditto...

A review on body building dot com would be a GRAND idea... :):)

Either way man, soooo happy for your gains. It's why I wrote the book!