Bigpelo's 4th run

bigpelo · Post by **bigpelo** » Wed Nov 02, 2011 8:51 am

November 1st 2011 - Feast day 11 - Workout #6

Squat 10% solution: 305 x 2, 305 x 2 -- Good sets!

EDT: stiff leg DL / hack squat (250lb/10 plates)
6,6,6,6,6
6,6,6,6,6 -- 60 reps in 11min taken to the limit, I will try to increase reps next WO

Static hold rack pull: 495 x 15 sec, 545 x 9 sec -- HARD!

Roman chair static horizontal leg: x 14 sec, x 12 sec -- Harder than I thought...

I had gas left in the tank so I did random abs exercises and seated calf raise to finish.

It's surprising how much energized I am the whole hour in the gym doing EDT and heavy lift with an empty stomach. It's getting better and better!

November 2 2011 - Feast day 12 - Cardio at lunch time

matter2003 · Post by **matter2003** » Wed Nov 02, 2011 10:28 am

Nice work Big P!

Keep the results rolling!

bigpelo · Post by **bigpelo** » Wed Nov 02, 2011 1:56 pm

matter2003 wrote:Nice work Big P!

Keep the results rolling!

Thanks buddy! that's just the beginning!

bigpelo · Post by **bigpelo** » Thu Nov 03, 2011 7:59 am

November 2 2011 - Feast day 12 - Cardio

Did 10 minutes cycling and 30 minutes elliptic at 130-140 bpm, easy stuff. Then I stretch the whole body for 10-15 minutes. Also, I had no carbs during the main meal. weight in at 220 after cardio.

November 3 2011 - Feast day 13 - Workout #7 after work

RobRegish · Post by **RobRegish** » Fri Nov 04, 2011 7:21 am

BigPelo = Results.

Can't wait to watch this unfold...

bigpelo · Post by **bigpelo** » Fri Nov 04, 2011 9:05 am

November 3 2011 - Feast day 13 - Workout #7

Wide grip pull up: body + 20 lb: 3 sets of 3 reps --> easy stuff

EDT#1: incline dumbbell press/one arm row both with 94 lb
6,6,6,6,5
6,6,6,6,5 --> 58 reps in 10min45sec. last set was hard

EDT#2: seated shoulder press / upright row: 69 / 85
6,6,6,5,5
6,6,6,5,5 --> 56 reps in 11min. Last 2 sets where hard.

Static hold, decline barbell press close grip: 315 x 15sec, 335 x 12 sec --> Shaking

Weight in at 219 after working out. I was in a bad mood at 3pm for obviously no reason other than lack of sun light. I am happy I did it to the gym because after I felt way better.

November 4 2011 - Feast day 14

No gym today because it's my daughter baptism at 7pm. Let's see if I can make it tomorrow...

RobRegish · Post by **RobRegish** » Mon Nov 07, 2011 7:58 am

Great job man. On the sunlight issue, jack up your Vitamin D intake.

It works!

bigpelo · Post by **bigpelo** » Mon Nov 07, 2011 11:17 am

November 5 2011 - Feast day 15 - Workout #8

Squat: 265 x 3,3,3 --> easy

EDT: stiff leg DL / hack squat: 250 / 10 plates
7,7,7,7,6
7,7,7,7,6 --> last set was hard, I will up weight next

Rack pull static hold: 545 x 15 sec, 565 x 12 sec --> That was intense

Roman chair static vertical legs: 15sec, 14sec --> maybe I could use ankles weight straps...

Seated calf raise: 120 x 15, 140 x 12 --> felt good

Training legs are a great way to start the week-end!

November 6 2011- Feast day 16 - Re-feed day!

Off of warrior diet for an all-you-can-eat Sunday. Makes me feel pumped/jacked. Upped my vitamin D intake right before Rob's advises, from 1000 IU to 2000 UI + what's in multi-life I think it's 400 UI.

November 7 2011 - Feast day 17 - Workout #9

After work tonight. Baby girl woke up at 2am and didn't fall back asleep until 5am. I woke up at 6am for work so that screw up my night/sleep, part of the game I guess.

bigpelo · Post by **bigpelo** » Wed Nov 09, 2011 10:26 am

November 7 2011 - Feast day 17 - Workout #9

Wide grip pull up: body weight + 40 x 3, 3

EDT #1: incline dumbbell press / one arm row (both with 94lbs)
7,7,7,7,6
7,7,7,7,6 --> 68 reps in 11min40sec

EDT #2: seated shoulder press / upright row (69/90)
7,7,6,6,4
7,7,7,5,5 --> 61 reps in 11min, that was hard

Skipped static hold because I felt like I need to recover but I added:

Low pulley biceps curl with bar supersetted with high pulley triceps press down with bar:
150 x 9, 165 x 12 --> limit
150 x 8, 165 x 10 --> hard

Weight in at 221 after workout

November 8 2011 - Feast day 18 - Workout #10

Squat: 295 lb x 3, 3 --> was OK

EDT: stiff leg DL / hack squat (270lb / 11 plates)
6,6,6,6,6
6,6,6,6,6 --> 60 reps in 11min45sec. Last set was super hard, sweat like crazy

Skipped static hold rack pull because I wanted to lower overall stress

Roman chair straight horizontal leg static hold: 15 sec, 15 sec

Calf raise: 125 x 13, 150 x 8

Super set hanging leg raise / plank: 8 / 27sec, 7 / 24 sec

Weight in at 220.5 after workout

November 9 2011 - Feast day 19 - No training

I was supposed to do cardio but lack of sleep plus 4 WO/week start to feel like a bit to much. I need to rest.

bigpelo · Post by **bigpelo** » Thu Nov 10, 2011 1:35 pm

November 10 2011 - Feast day 20 - Workout 11

The 2 WO without static hold have made a difference in my recovery. I am psyched for my tonight training!

bigpelo · Post by **bigpelo** » Mon Nov 14, 2011 9:14 am

November 11 2011 - Feast day 21 - No workout

November 12 2011 - Feast day 22 - No workout

November 13 2011 - Feast day 23 - Workout 12

November 14 2011 - Feast day 24 - Workout 13

I have been busy friday through yesterday and I will be again today and the rest of the week. I post details but I will try all I can to workout.

bigpelo · Post by **bigpelo** » Tue Nov 15, 2011 8:38 am

November 15 2011 - Feast day 25 - Workout 14

3rd workout in 3 days. I have no choice because schedule is tight. So I will take 4 KA instead of 3 today and 6 multi-life instead of 3. I hope it will help to keep the pace, at least for today. Tomorrow should be a HIIT cardio day...

RobRegish · Post by **RobRegish** » Tue Nov 15, 2011 1:44 pm

Keep up the great work, Big.Pelo!!!

bigpelo · Post by **bigpelo** » Wed Nov 16, 2011 9:32 am

So I did my 3rd workout in 3 days yesterday. Felt like crap after that...

Today I will try to do active recovery instead of HIIT carido.

I weight in at 221 lb again yesterday BUT waist line is down to 36.5 in and BF to 18.1%. Fat is not melting as fast as I would have thought but muscles do look bigger in the mirror. So far, the blueprint 2.0 + warrior diet is a nice recomp with good strength gains.