Bigpelo's 3rd run = Blueprint 3.0 + warrior diet
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matter2003
- Posts: 987
- Joined: Tue Apr 19, 2011 12:36 pm
- Location: Depew,NY
matter2003: hockey is like a religion up here, even more during playoff. I am a fan but not a complete die hard one. It's sad they lose but I quickly forgot it. They talk only of that in the media now, that is sadder. Like if there was only hockey in life; and the royal wedding in England...
Feast day 5 - April 27 2011
No training, not so bad diet considering that dinner was set for a meeting... 2261 calories, 1788 during overeating (79%)
111g fat (43%) too much almonds before bed...
172g protein (29%)
162g carbs (28%)
Guess who is now on the directors board of the "Quebec professional Engineers order, Richelieu section"? I don't know what will be my role yet but I feel that the average age need to decrease. 5 out of 7 directors were retired.
Feast day 6 - April 28 2011
Tonight will be weight training #2 with carbs loading. I ended under eating phase at 12:30 today because I was invited for lunch and I couldn't refuse to eat for free with the principal advisor of asset management. Always interesting chats.
I will take my staples, Kre-anabolyn, GABA and yohimbe supreme pre-workout, the formula peri and my staples + kre-anabolyn again post.
Feast day 5 - April 27 2011
No training, not so bad diet considering that dinner was set for a meeting... 2261 calories, 1788 during overeating (79%)
111g fat (43%) too much almonds before bed...
172g protein (29%)
162g carbs (28%)
Guess who is now on the directors board of the "Quebec professional Engineers order, Richelieu section"? I don't know what will be my role yet but I feel that the average age need to decrease. 5 out of 7 directors were retired.
Feast day 6 - April 28 2011
Tonight will be weight training #2 with carbs loading. I ended under eating phase at 12:30 today because I was invited for lunch and I couldn't refuse to eat for free with the principal advisor of asset management. Always interesting chats.
I will take my staples, Kre-anabolyn, GABA and yohimbe supreme pre-workout, the formula peri and my staples + kre-anabolyn again post.
Feast day 6 - April 28 2011
2nd feast workout, 2790 calories (1566 during over eating, only 56%)
94g fat (30%)
204g protein (29%)
282g carbs (41%)
Rack pull static hold:
495 x 15 seconds --> easy
545 x 15 seconds --> limit, will try more next time
EDT #1, squat with lying leg curl (315 lbs and 165 lbs)
6,6,6,6,6,6
6,6,6,6,6,5 --> should put more on both
Seated calf raise static hold:
180 x 12 seconds --> almost cramped...
180 x 15 seconds --> already easier?
Romanian deadlift: 315 lbs x 12 x 2 sets --> I should have used more weight
EDT#2: weighted cable ab crunch and hyper extension (235 and 45 lbs)
6,6,6,6
6,6,6,6 --> way too easy on both. I will try to find something else for next workout. Also stopped after 4 out of 6 sets because I ran out of time.
Total time including warm ups: 71 minutes (longest workout in years!)
Body weight after workout: 243 lbs (+4 from beginning, +7 from end of famine. Having a lunch is probably the reason for this jump or the carbs being hold as glycogen...)
Has you can see, this workout wasn't hard enough. I have been too conservative with selected weight for almost every exercises. Also, I used progenex recovery as part of the formula. Not a good timing to see if it really help with recovery.
Feast day 7 - April 29 2011
No training today. I had cardio on my planning but tomorrow morning I am joining a cyclic club and we are doing a 40 miles run (65 km). I don't want to over do it. I plan on using 2 servings of modern BCAA in my first water bottle and bring another 2 serving of modern BCAA dry and a "formula" also dry and decide at mid point which one I use for my second bottle. Whatever the choice, the other one will be use at the end. Should I use yohimbe supreme and GABA too before this run?
2nd feast workout, 2790 calories (1566 during over eating, only 56%)
94g fat (30%)
204g protein (29%)
282g carbs (41%)
Rack pull static hold:
495 x 15 seconds --> easy
545 x 15 seconds --> limit, will try more next time
EDT #1, squat with lying leg curl (315 lbs and 165 lbs)
6,6,6,6,6,6
6,6,6,6,6,5 --> should put more on both
Seated calf raise static hold:
180 x 12 seconds --> almost cramped...
180 x 15 seconds --> already easier?
Romanian deadlift: 315 lbs x 12 x 2 sets --> I should have used more weight
EDT#2: weighted cable ab crunch and hyper extension (235 and 45 lbs)
6,6,6,6
6,6,6,6 --> way too easy on both. I will try to find something else for next workout. Also stopped after 4 out of 6 sets because I ran out of time.
Total time including warm ups: 71 minutes (longest workout in years!)
Body weight after workout: 243 lbs (+4 from beginning, +7 from end of famine. Having a lunch is probably the reason for this jump or the carbs being hold as glycogen...)
Has you can see, this workout wasn't hard enough. I have been too conservative with selected weight for almost every exercises. Also, I used progenex recovery as part of the formula. Not a good timing to see if it really help with recovery.
Feast day 7 - April 29 2011
No training today. I had cardio on my planning but tomorrow morning I am joining a cyclic club and we are doing a 40 miles run (65 km). I don't want to over do it. I plan on using 2 servings of modern BCAA in my first water bottle and bring another 2 serving of modern BCAA dry and a "formula" also dry and decide at mid point which one I use for my second bottle. Whatever the choice, the other one will be use at the end. Should I use yohimbe supreme and GABA too before this run?
Feast day 8 - April 30 2011
Woke up early, toke a warrior whey shake, some fruits and a small bowl of oatmeal. Packed two water bottles with 2 serving each of modern BCAA and went cycling. The group I was riding with was pretty slow. An average of 26 km/h (16 mi/h) was the norm but we stopped too often for my liking. We ended up doing the 65km ride in almost 3 hours instead of the 2.5 planned. So it was a nice bike ride but not as intense has I would like. Next week I will enter the group that is a bit faster with an average of 30km/h. (18.6 mi/h)
Feast day 9 - May 1 2011
No training. I was supposed to weight train (WO#3) but it was a shinny day so I worked around the house, prepared the garden for home grown veges and clean the car in and out to sell it. Nonetheless, it was a very active day and efficient one too!
Feast day 10 - May 2 2011
Election in Canada! Nothing more to say.
Workout #3:
Decline close grip barbell press static hold:
335 x 15 seconds
355 x 13 seconds --> WOW!
EDT #1 - Flat dumbbell bench press with one arm row (both with 114 lbs dumbbells)
8,8,8,6,4
8,8,8,7,5 --> only 5 sets, I was completely burn! 70 reps in 18 minutes
Seated barbell shoulder press:
225 x 15 seconds
225 x 12 seconds --> hard again! I saw black spots after this set
EDT #2 - Incline dumbbells curl with lying triceps extension (both with 49 lbs dumbbells)
8,8,6,5,4,4
8,8,8,8,7,6 --> Pumped! 80 reps in 20 minutes
Total workout time: 64 minutes
Body weight after workout: 239 (back to pre-famine weight)
Feast day 11 - May 3 2011
Cardio at the gym after work. I was supposed to train with the cycling club but it's raining and will be all day.
Woke up early, toke a warrior whey shake, some fruits and a small bowl of oatmeal. Packed two water bottles with 2 serving each of modern BCAA and went cycling. The group I was riding with was pretty slow. An average of 26 km/h (16 mi/h) was the norm but we stopped too often for my liking. We ended up doing the 65km ride in almost 3 hours instead of the 2.5 planned. So it was a nice bike ride but not as intense has I would like. Next week I will enter the group that is a bit faster with an average of 30km/h. (18.6 mi/h)
Feast day 9 - May 1 2011
No training. I was supposed to weight train (WO#3) but it was a shinny day so I worked around the house, prepared the garden for home grown veges and clean the car in and out to sell it. Nonetheless, it was a very active day and efficient one too!
Feast day 10 - May 2 2011
Election in Canada! Nothing more to say.
Workout #3:
Decline close grip barbell press static hold:
335 x 15 seconds
355 x 13 seconds --> WOW!
EDT #1 - Flat dumbbell bench press with one arm row (both with 114 lbs dumbbells)
8,8,8,6,4
8,8,8,7,5 --> only 5 sets, I was completely burn! 70 reps in 18 minutes
Seated barbell shoulder press:
225 x 15 seconds
225 x 12 seconds --> hard again! I saw black spots after this set
EDT #2 - Incline dumbbells curl with lying triceps extension (both with 49 lbs dumbbells)
8,8,6,5,4,4
8,8,8,8,7,6 --> Pumped! 80 reps in 20 minutes
Total workout time: 64 minutes
Body weight after workout: 239 (back to pre-famine weight)
Feast day 11 - May 3 2011
Cardio at the gym after work. I was supposed to train with the cycling club but it's raining and will be all day.
Feast day 11 - May 3 2011
1522 calories during overeating out of 1962 (77.5%) It is surprising because I used to have 2800+ calories per day before the warrior diet and I still feel fine!
Cardio day = low carbs, low calories and higher fat
76g fat (35%)
198g protein (40%)
126g carbs (25%)
I did 10 minutes of increasing intensity on the stationary bike, then 20 minutes of high intensity on the elliptic and ended up with 25 minutes of medium intensity stationary bike for a total with cool down of +60 minutes of cardio.
Weight after workout was 236 lbs
Feast day 12 - May 4 2011
4th 3.0 feast workout after work. Should be a high carbs+high calories overeating right after.
1522 calories during overeating out of 1962 (77.5%) It is surprising because I used to have 2800+ calories per day before the warrior diet and I still feel fine!
Cardio day = low carbs, low calories and higher fat
76g fat (35%)
198g protein (40%)
126g carbs (25%)
I did 10 minutes of increasing intensity on the stationary bike, then 20 minutes of high intensity on the elliptic and ended up with 25 minutes of medium intensity stationary bike for a total with cool down of +60 minutes of cardio.
Weight after workout was 236 lbs
Feast day 12 - May 4 2011
4th 3.0 feast workout after work. Should be a high carbs+high calories overeating right after.
Thanks for following Linkiroth! Right now I track my body weight each I go to the gym (I don't have a scale at home). I should take my bodyfat friday (2 weeks in feast) and every 2 weeks thereafter. I also keep a training log to be sure I don't loose strength.
Right now 3.0 is coming slowly as I do a 1 on 2 off pattern. On previous runs I did 1 on 1 off and before doing the BP I was doing 2 on 1 off... So right now training frequency is easy and it gives my enough spare time to do lots of cardio. Belly seems to get smoother, but not yet smaller.
Stats at end of famine: 18.9% body fat (190 lbs of lean mass)
Let's see where I will be at Friday
Right now 3.0 is coming slowly as I do a 1 on 2 off pattern. On previous runs I did 1 on 1 off and before doing the BP I was doing 2 on 1 off... So right now training frequency is easy and it gives my enough spare time to do lots of cardio. Belly seems to get smoother, but not yet smaller.
Stats at end of famine: 18.9% body fat (190 lbs of lean mass)
Let's see where I will be at Friday
Feast day 12 - May 4 2011
2007 calories out of 2510 during overeating: 80%
59g fat (20%)
201g protein (31%)
316g carbs (49%)
4th 3.0 feast workout:
Rack pull static hold:
545 x 15 seconds
565 x 11 seconds
EDT #1: squat with lying leg curl (275 lbs and 150 lbs)
8,8,8,8,8,7
8,8,8,8,7,5 --> 91 reps in 20 minutes
Seated calf raise static hold:
190 x 15 seconds
210 x 13 seconds --> almost cramped!
Romanian deadlift:
345 x 10
345 x 8 --> run out of gas
EDT #2: hanging leg raise with hyperextension (body and 18 lbs holding with arm straight over head)
8,8,8,8
8,8,8,8 --> 64 reps in 10 minutes, I was exhausted
Total workout time: 69 minutes
Body weight after workout: 236 lbs (-3 from beginning)
Feast day 13 - May 5 2011
Cardio tonight, still at the gym
it's cold and raining outside for a 4th consecutive day... 41F in May is abnormal even up here!
2007 calories out of 2510 during overeating: 80%
59g fat (20%)
201g protein (31%)
316g carbs (49%)
4th 3.0 feast workout:
Rack pull static hold:
545 x 15 seconds
565 x 11 seconds
EDT #1: squat with lying leg curl (275 lbs and 150 lbs)
8,8,8,8,8,7
8,8,8,8,7,5 --> 91 reps in 20 minutes
Seated calf raise static hold:
190 x 15 seconds
210 x 13 seconds --> almost cramped!
Romanian deadlift:
345 x 10
345 x 8 --> run out of gas
EDT #2: hanging leg raise with hyperextension (body and 18 lbs holding with arm straight over head)
8,8,8,8
8,8,8,8 --> 64 reps in 10 minutes, I was exhausted
Total workout time: 69 minutes
Body weight after workout: 236 lbs (-3 from beginning)
Feast day 13 - May 5 2011
Cardio tonight, still at the gym
it's cold and raining outside for a 4th consecutive day... 41F in May is abnormal even up here!Feast day 13 - May 5 2011
1946 calories out of 2509 during over eating (77.5%)
Cardio day so it was supposed to be a low calories, low carbs, higher fat day. Carbs could have been lower...
112g fat (39%)
215g protein (33%)
176g carbs (27%)
I did 10 minutes on the stationary bike and then 20 minutes of HIIT of the eliptic 30sec sprint / 90 seconds slow
Body weight after cardio: 236
Feast day 14 - May 6 2011
I will perform the 5th 3.0 feast workout tonight instead of the planned tomorrow because I will be cycling Saturday. Another 40+ miles run.
I am sore in both legs this morning. WO#4 on Wenesday and HIIT cardio on Thursday. Progenex recovery is not performing accordingly to is name, sadly. Or maybe my calories are to low? But I still get a lots of proteins every day...
1946 calories out of 2509 during over eating (77.5%)
Cardio day so it was supposed to be a low calories, low carbs, higher fat day. Carbs could have been lower...
112g fat (39%)
215g protein (33%)
176g carbs (27%)
I did 10 minutes on the stationary bike and then 20 minutes of HIIT of the eliptic 30sec sprint / 90 seconds slow
Body weight after cardio: 236
Feast day 14 - May 6 2011
I will perform the 5th 3.0 feast workout tonight instead of the planned tomorrow because I will be cycling Saturday. Another 40+ miles run.
I am sore in both legs this morning. WO#4 on Wenesday and HIIT cardio on Thursday. Progenex recovery is not performing accordingly to is name, sadly. Or maybe my calories are to low? But I still get a lots of proteins every day...
Progenex? Is this one discussed in 3.0? Did you custom make from TP? Just a little curious, I ordered the one discussed in 3.0 on tuesday and can't wait for it to get here. I have another one that I ordered that I have been using and it seems to be working pretty good. On my custom mix I used 15 % hydro 50 % cold processed whey, 15% BCAA, 10% fructose, 5% glutamine, 5% creatine I got strawberry-banana flavor because I mix it with frozen pineapple, mango, peach, and strawberry. Tastes like a tropical smoothie that can be sipped on the beach with some hula dancers in the background. 
Looking forward to it!bigpelo wrote:Thanks for following Linkiroth! Right now I track my body weight each I go to the gym (I don't have a scale at home). I should take my bodyfat friday (2 weeks in feast) and every 2 weeks thereafter. I also keep a training log to be sure I don't loose strength.
Right now 3.0 is coming slowly as I do a 1 on 2 off pattern. On previous runs I did 1 on 1 off and before doing the BP I was doing 2 on 1 off... So right now training frequency is easy and it gives my enough spare time to do lots of cardio. Belly seems to get smoother, but not yet smaller.
Stats at end of famine: 18.9% body fat (190 lbs of lean mass)
Let's see where I will be at Friday