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Posted: Wed Nov 02, 2011 8:51 am
by bigpelo
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
Posted: Wed Nov 02, 2011 10:28 am
by matter2003
Nice work Big P!
Keep the results rolling!
Posted: Wed Nov 02, 2011 1:56 pm
by bigpelo
matter2003 wrote:Nice work Big P!
Keep the results rolling!
Thanks buddy! that's just the beginning!
Posted: Thu Nov 03, 2011 7:59 am
by bigpelo
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
Posted: Fri Nov 04, 2011 7:21 am
by RobRegish
BigPelo = Results.
Can't wait to watch this unfold...
Posted: Fri Nov 04, 2011 9:05 am
by bigpelo
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...
Posted: Mon Nov 07, 2011 7:58 am
by RobRegish
Great job man. On the sunlight issue, jack up your Vitamin D intake.
It works!
Posted: Mon Nov 07, 2011 11:17 am
by bigpelo
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.
Posted: Wed Nov 09, 2011 10:26 am
by bigpelo
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.
Posted: Thu Nov 10, 2011 1:35 pm
by bigpelo
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!
Posted: Mon Nov 14, 2011 9:14 am
by bigpelo
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.
Posted: Tue Nov 15, 2011 8:38 am
by bigpelo
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...
Posted: Tue Nov 15, 2011 1:44 pm
by RobRegish
Keep up the great work, Big.Pelo!!!
Posted: Wed Nov 16, 2011 9:32 am
by bigpelo
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.