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Posted: Mon Jan 23, 2012 9:56 am
by Jacos5
Feast WO 1:
Bench - 155x11
Heavy DB PO - 55x9
Squat - 225x9
Stiff leg DL - 185x8 (or 9?)
EDT:
Incline bench - 55lbs 6,6,6,6,6
1 arm row - 65lbs 6,6,6,6,6,
Romanian DL - 185lbs 6,6,6,6,6
Leg press - 6 plates 6,6,6,6,7
Today was a bit of a sad day for me. I remember my 4th run I was doing 175lbsx10. Not even sure I want to know what my max is now. Oh well, gotta make this run count.
Eating a full 2700 cals today (that includes the formula). Pretty excited to try convict conditioning tomorrow.
Posted: Tue Jan 24, 2012 10:23 am
by Jacos5
HIIT/Convict conditionings
Same HIIT as always.
CC:
Pushups - Did all the progression standards up until the half pushups
1st workset: 1x15, 1x18
2nd workset: 2x16
I was most surprised by the first two workouts actually being as hard as they were. Then I was most surprised that I made it as far as I did. I enjoyed it though, took longer than I expected because of that though.
Leg raises - I had just got done with cardio, my legs were gone so I pretty much did badly on this one. No worries, I'll try my best next time around.
1st workset: 1x40, 1x28, 1x21 (weird I know)
2nd workset: I did not complete this one as the pushups section took longer than I expected and I have class soon. So I had to hit the showers.
Posted: Thu Jan 26, 2012 9:18 pm
by Jacos5
Feast Workout 2:
Bench - 180lbs x5
OH pullover - 60lbs x5
Squat - 275lbs x 2(lol), 250lbs x4
SLDL - 225x6
EDT:
Incline DB bench - 55lbs 6,6,6,6,6,6
One arm row - 65lbs 6,6,6,6,6,6
Romanian DL - 185lbs 6,6,6,6,6,6
Leg press - 6 plates 6,6,6,6,6,6
I have this random soreness between my hip and front thigh. I know it's defintely just sore muscles but I'm not sure how well I'm gonna do with tomorrows HIIT/Convict. Hopefully it wont go too bad.
Posted: Fri Jan 27, 2012 9:37 am
by Jacos5
HIIT/CC:
I cut HIIT short today (just 10 mins) as I wanted to give my legs a little rest before the CC squat portion. I wish I hadn't.
CC:
Verticle pulls
1st workset - 1x15, 1x13, 1x9
2nd - 1x9, 1x9, 1x8
Shoulderstand squat
1st workset - 1x26, 1x20, 1x40
2nd workset - 1x24, 1x36, 1x50
I found these to be a bit ridiculous. The amount of repitions I was able to do seemed to depend solely on how many times I tipped over and had to get back up (I got back up as quickly as possible and continued). But by the time I had to lift myself back up a few times my shoulders were killing me. I noticed I improved towards the end but thought it best to move on. Now I suppose I know what to expect next week.
Posted: Sun Jan 29, 2012 6:55 pm
by Jacos5
Feast W/O 3:
Bench - 205x2 (spotter thought I needed help on the 3rd. Not sure whether or not I could have done it.)
OH press - 70lbsx3
Squat - 275x3 (think I could have gone up 5lbs at least.
SLDL - 275x3 (pretty hard lol, still good form though)
EDT:
Incline DB bench 55lbs 6,6,6,6,6,6
One arm row 65lbs 6,6,6,6,6,6
Romanian DL 185lbs 6,6,6,6,6,6
Leg press 270lbs 6,6,6,6,6,6
Had a great workout and I'm very excited to max. Even if I only go up a bit on this run I'd be happy. Then again on my last run I think I went up 10lbs when I didn't expect to go up at all. Diet seems to be going well and I've felt pretty good so far. Aside from typical soreness I haven't noticed any pain.
Posted: Mon Jan 30, 2012 9:57 am
by Jacos5
HIIT/CC:
HIIT - Same old HIIT training as always.
CC - Handstand pushups: Lvl 1, a tad more than intermediate standard.
Bridges: Lvl 2, beginner standard (hard as hell!)
The form on bridges was very weird and I couldn't seem to get the hang of it. So I decided to do a variation with bent knees recommended by the author.
Weigh in:
141.4 lbs
16.8% bf
Scale was being werid this morning so this was after my HIIT/cc.
Should be at about 2500 cals today.
Posted: Wed Feb 01, 2012 12:25 pm
by Jacos5
Feast WO 4:
Bench - 170x8
OH press - 55x8
Squat - 225x8
SLDL - 225x8
EDT:
Incline bench 55lbs 6,6,6,6,6,6
One arm row 65lbs 6,6,6,6,6,6
Romanian DL 185lbs 6,6,6,6,6,6
Leg press 270lbs 6,6,6,6,6,6
Today felt pretty intense. I don't feel like I did very well on this workout. But as I've said before, on a previous run I hadn't felt anything either and went up 10lbs on bench and squat. I'm hoping for the same this time around.
Gonna shoot for a 305 squat, 315 DL (probably less), and a 235 bench (though I'd be happy with a 230 smooth lift).
My calories will be dropping as of today. Workout days will now consist of 2600 cals, HIIT days will be 2450, and nonworkout days will remain at maitnance.
Posted: Sat Feb 04, 2012 12:34 pm
by Jacos5
Feast WO 5:
Bench 235xfail, 230xfail, 225xfail (probably should have started at 225 but I think I'm still right around that area)
OH press forgotten...
Squat 305x1, 315xfail
DL 315x1, 325x1
EDT:
incline db bench 55lbs 6,6,6,6,6,6
one arm row 65lbs 6,6,6,6,6,6
Romanian DL 185lbs 6,6,6,6,6,6
Leg press 270lbs 6,6,6,6,6,7 (love doing that to myself lol)
Pretty dissappointed about my bench max but I am really happy with my last squat and DL. My DL max is a brand new PR for me and at 305 squat I'm doing more than what I was when I weighed 147-9. Continued with my workout and had a great one.
BTW, skipped my previous HIIT/CC day due to nausea. Thought I was coming down with a fever but nothing really ever happened. Today woke up feeling a bit of nausea, but it didn't seem to affect me during my workout. So I"m hoping that's a sign of me doing better. If I don't feel well tomorrow I might just skip my HIIT/CC again. Really hate to miss my first GLP day.
Posted: Sun Feb 05, 2012 3:42 pm
by Jacos5
HIIT/CC:
Today was a bit different, did CC first then HIIT since my gym opens at 12 sundays. Actually felt better about it. Don't know why I didn't think of it sooner.
CC - Pusshups/Leg raises
Pushups - started at step 4, ended at step 6
- 1st workset: 1x11, 1x11 (poor form on last rep for each.)
- 2nd workset: 1x12, 1x10 (poor form on last rep for each.)
Leg Raises - Stayed on step 1
- 1st workset: 1x40, 1x30, 1x30
- 2nd workset: 1x25, 1x22, 1x20
HATE leg reaises lol. They're crazy hard.
HIIT - decided to switch today up. Did 20 mins of 2 minutes at 8 speed and 2 minutes at 4 speed. Took off a minute of the 4 speed to challenge myself a bit more. Might just consider highering the speed next time though.
Posted: Tue Feb 07, 2012 10:16 am
by Jacos5
GLP upper #1
Bench:
115x10
120x8
135x8
150x8
165x8
180x7 (freaked out on my last rep, no spotter)
EDT:
Decline db bench 55lbs 6,6,6,6,6,6
Barbell rows 110lbs 6,6,6,6,6,6 (seated cable is too long of a walk)
Static Hold:
Decline bench: 275lbsx10sec, 295lbsx10sec
EDT:
DB curs 30lbs 6,6,6,6
Weighted Dips 25lbs 6,6,6,6
Decided I'd only do four sets considering a second EDT isn't exactly recommmended by Rob.
Really enjoyed todays workout. I think I'm off to a good start.
Weigh in: 142lbs, 15.9%bf
For some reason on an empty stomach my scale always puts me at 18% bf. But on workout days after I drink the formula it puts me right around where I should be. I used to be 18% bf so I pretty much know what that looks like lol. Anyways, seems my bf is going down much more quickly than my BW. I believe I started at 143.? so yea.
Posted: Wed Feb 08, 2012 12:01 pm
by Jacos5
CC/HIIT:
CC - Squats/Pullups
Squats - Step 1
- 1st workset: 1x50, 1x40, 1x39
- 2nd workset: 1x31, 1x30, 1x29
Pullups - Step 2
- 1st workset: 1x15, 1x11
- 2nd workset: 1x10, 1x8
HIIT: 2 minutes 8 speed, 2 minutes 4 speed for 20 mins.
Posted: Fri Feb 10, 2012 10:07 am
by Jacos5
GLP Lower #1:
Squat:
150x10
165x8
185x8
200x8
225x8
240x8
EDT:
Romanian DL 185lbs 6,6,6,6,6,6 (wtf? Just realized I've been putting 135lbs for my feast workouts when I've been doing 185lbs this whole time. WIll edit right now.)
Leg Press 270lbs 6,6,6,6,6,7
Static Hold:
Ab Crunch 75lbs or 80lbs (wasn't labeled right) 2x10seconds.
Had a hard time with this one considering I didn't have a partner to help me bring the weight down. So I pretty much put a lot of energy into brgining it down.
I considered bringing my weight up for each EDT workout but I hadn't realized how much heavier it was gonna feel due to the squat prior lol.
Calories dropped today. Going at 2500 on workoutdays now.
Posted: Fri Feb 10, 2012 10:13 am
by Jacos5
Realized I haven't updated my weight lately, thought I had.
Weigh-In:
142.8lbs
15.7%
I think this diet is working great for me. Been kind of going up on weight and bf is dropping like crazy. I never thought it was possible to drop this much bf while slowly gaining a bit of weight in a short amount of time.
Posted: Sun Feb 12, 2012 2:36 pm
by Jacos5
CC/HIIT:
CC - Handstand pushups/Bridges
Handstand Pushups - step 2
- 1st workset: 1x10sec
- 2nd workset: 1x10sec
Bridges - step 2
- 1st workset: 1x30, 1x20
- 2nd workset: 1x20,1x20
Still hate the crap out of bridges. I just can't do them properly.
HIIT:
Same as always.
Completely forgot to update this info yesterday. have my GLP #2 tomorrow.