Xlb57 - Doing it BP-style for the 1st time!

xlb57 · Post by **xlb57** » Wed Oct 20, 2010 5:45 pm

Nutrition on point again today. Should finish up around 1600 calories and <35g of protein. Weight is down 2.3 lbs since Saturday (down 7.5 lbs since Monday morning - Had a fish fry on Sunday and had takeout Sunday night - I prepared for Famine!).

Famine Workout #2:

W.G. Bench press: 225x12
superset with
Shoulder DB press: 75x8

C.G. Bench press: 185x10
superset with
Shoulder DB press: 65x6 (starting to gas already!?)

Incline Bench press: 185x7 (UGH!)
superset with
Shoulder DB press: 50x8

Decline Bench press: 155x11
superset with
Shoulder DB press: 45x9

Decline C.G. press: 135x12
Skull crushers: 70x11
Cable pressdown: 150x9, 150x8

This workout was tough! I absolutely hit a wall on the Incline BP. All in all I feel great about this workout, as I know I really pushed myself hard. I can only imagine what Famine Workout #3 is going to be like!

dta1984 · Post by **dta1984** » Wed Oct 20, 2010 11:41 pm

Same boat I was in. I felt really weak, but that is normal according to Rob. Don't let it discourage you. If you can't hit all the reps, just give it your best. Be prepared for workout 3 though. The shortened rest periods really got to me. Just keep that in mind when selecting your weights.

xlb57 · Post by **xlb57** » Thu Oct 21, 2010 7:11 am

Will do dta - Thanks.

Famine - Day Four

Really feeling it this morning. Weight was down another 1.5 lbs. This is down 3.8lbs since last Saturday morning (my approximate baseline weight), but down 9 lbs since Monday morning (day after my all out grub fest)!

Heart rate took a jump this morning too and was at about 63-64bpm (up from 58bpm on Monday morning).

Tomorrow is Workout #3...Then Saturday!

drjgn · Post by **drjgn** » Thu Oct 21, 2010 11:58 am

Good luck on the next workout!

xlb57 · Post by **xlb57** » Thu Oct 21, 2010 2:29 pm

Thanks! I'm feeling as though I might need a little "luck" to get through that one!

Jacos5 · Post by **Jacos5** » Thu Oct 21, 2010 10:32 pm

Same boat man. I felt pretty nasty today. I'm gonna have nightmares over tomorrows workout though.

RobRegish · Post by **RobRegish** » Fri Oct 22, 2010 8:02 am

OK now hear me out:

If you feel sick, off or just not right going into workout #3 - discontinue. HEALTH FIRST!

Don't feel bad if you're reduced to bodyweight squats etc.. I was first time out of the gate

Just remember.... HEALTH FIRST. Otherwise, GREAT work up until this point.

xlb57 · Post by **xlb57** » Fri Oct 22, 2010 8:40 am

Thanks Rob!

Hah, just got to work after Famine Workout #3...I think I am just on the edge of not feeling well, but the workout is now done and tomorrow is ever closer! Definitely feeling a slight headache and fatigue, but I figure that is to be expected...Nothing a little Chipotle burrito can't fix tomorrow!

This training session was one of the most grueling sessions I've ever put myself through. I will update with weights / reps later, but....all I can say is "wow". Thought at one point I might lose my 1/2 C. of oats, raspberries, and spicy hot V8 on the floor after squats! DONE AND THRILLED ABOUT IT!

bigpelo · Post by **bigpelo** » Fri Oct 22, 2010 10:47 am

xlb57 wrote:Thanks Rob!

HThought at one point I might lose my 1/2 C. of oats, raspberries, and spicy hot V8 on the floor after squats! DONE AND THRILLED ABOUT IT!

I know what you mean. Hopefully my stomach was empty at the time I've done this workout...

xlb57 · Post by **xlb57** » Fri Oct 22, 2010 2:30 pm

So I am trying to plan out what I want my daily calories to look like through this run (can you tell that I am on Famine Day Five and thinking about food?

). How does this look?

-First 72 hrs. of Feast: ~4250 cals/day
-Week following 72 hrs. above: ~3750 cals/day
-Rest of Feast: ~3250 cals/day

I figure my maintenance is generally somewhere in the ballpark of 3k/day. Supplements I will be taking include Kre-Anabolyn, BCAA, multi, fish oil, Vit C, Slin Sane, and Beta Alanine.

All thoughts appreciated!

Thanks

EDIT:
Here's Famine Workout #3 -

Squat: 185x15, 185x12, 185x12, 185x12, 185x12
superset with
DB Rows: 50x15, 50x12, 50x12, 50x12, 50x12

Tbar: 70x12, 45x12, 45x12, 45x12, 45x12
superset with
Lat Pulldown: 115x12, 115x12, 100x12, 100x12, 100x12

Incline DB (both @ once): 20x12, 20x10

Hammer DB (alternating): 15x12, 15x12

Preacher Curls: 50x12

One of the most tiring and humbling training sessions I've completed - Thanks Rob!

RobRegish · Post by **RobRegish** » Fri Oct 22, 2010 7:10 pm

Bawhaha... nice work man

All looks well. One suggestion:

Instead of that slight caloric spiral, consider the following:

First 72 hours: ~4250 cals/day
Remainder of first 2 weeks: 3,750cals/day

Next 2 weeks: Rotate 100% of maintenance calories on training days with 85% on "off" days.

Final 2 weeks: Rotate 100% of maintenance cals on training days with 75% on "off" days.

On the training days, take care to make sure at least 25% of your calories come in the form of that intra-workout drink. Doing so will benefit you the most right when and where its needed.

This strategy should see you set new PR's AND lower bodyfat simultaneously. If there is any fat left you want to get off, we can address that in Cruise.

Hope that helps!

xlb57 · Post by **xlb57** » Fri Oct 22, 2010 7:30 pm

I like it Rob. This helps a lot.

So I will do (assuming a 3000 cal/day maintenance):

Days 1-3: 4250 cals/day
Days 4-14: 3750 cals/day
Days 15-28: 3000 cals/day (workout) | 2550 cals/day (rest day)
Days 29-42: 3000 cals/day (workout) | 2250 cals/day (rest day)

I think I can roll with that. Thanks for the suggestion!

Also, Kre-Anabolyn is on its way now. I don't know that I'll get it by tomorrow, but I should start taking it as soon as I get it correct?

xlb57 · Post by **xlb57** » Sat Oct 23, 2010 8:58 am

Going to make myself some eggs, toast, and who knows what else in a few moments. Day One Feast - Eat time.

Weighed in at 201.1 lbs this morning and feeling the DOMS a bit; otherwise, I am feeling pretty decent at this point.

RobRegish · Post by **RobRegish** » Sat Oct 23, 2010 9:02 am

Great work man. Eat up!