Page 4 of 4
Posted: Thu Apr 07, 2011 3:50 pm
by the_buffer
Feast is now over. Results: gained 3lbs fat, 5lbs lean.
Results/expectations: Was hoping for a little more lean gains, but overall, not bad for 3 weeks work (5lbs in 3 weeks outside of the BP world is pretty much unheard of without chemical help as far as I know).
BP 1RM is up to 247. My goal was 250, so that's pretty damn close.
Squat is hard to say, because as mentioned I've been focussing on going deeper more so than just weight.
Now onto:
**Phase 4: Cruise**
Duration: 2 weeks.
Supplements: just the basics (creatine, whey, multi)
Diet: cycling between 1x maintenance and 1.1x maintenance
Goals: Lean gains of 2-3lbs
Raise BP 1RM from 247 to 260
Raise Squat 1RM to 450
Posted: Thu Apr 07, 2011 10:37 pm
by RobRegish
5lbs lean body mass in 3 weeks, damn.
I going to try this BP thing, sooner or later..
Great work, Buffer!!
Posted: Fri Apr 08, 2011 7:59 am
by bigpelo
the_buffer wrote:Feast is now over. Results: gained 3lbs fat, 5lbs lean.
So it ended up being more a bulk than a recomp? (gaining 3 lbs fat)
Anyway, great work building up muscle!
Posted: Fri Apr 08, 2011 2:43 pm
by the_buffer
bigpelo wrote:
So it ended up being more a bulk than a recomp? (gaining 3 lbs fat)
Anyway, great work building up muscle!
Well, the feast part of it yes, but that is only phase 3 of 5
Posted: Sat Apr 09, 2011 7:51 pm
by the_buffer
Yesterday was the upper body workout. To be honest it's nice to be back on the split routine, so I can focus more on individual parts.
Today was the first of two cardio sessions for the fiscal week. Since my last workout was upper body I did HIIT.
Posted: Wed Apr 13, 2011 12:08 pm
by the_buffer
Monday was leg day, so I've been sore the last couple days. I did a pretty light cardio today. I was also in to see the chiropractor and got some much needed bone cracking taken care of.
Posted: Thu Apr 14, 2011 7:00 am
by RobRegish
the_buffer wrote:Yesterday was the upper body workout. To be honest it's nice to be back on the split routine, so I can focus more on individual parts.
Today was the first of two cardio sessions for the fiscal week. Since my last workout was upper body I did HIIT.
Right there with you Buffer. Recently returned to such and loving the benefits...
Posted: Tue Apr 19, 2011 8:17 pm
by the_buffer
It's been a few days since I've been able to post here, had a little side-project I've been helping a friend with
Anyway, today is the last day of cruise. I was originally planning to do a little cardio but instead decided to just make it a pure rest day.
tomorrow I'll be chiming in with the phase 4 results as I lead into the final phase...
Posted: Wed Apr 20, 2011 12:50 pm
by the_buffer
Results of Cruise: gained 3 lbs, half fat, half lean.
Results/expectations: A little more fat than I would've liked, but I was not as clean on my diet as I could've been.
Now onto:
**Phase 5: Moderate Cut**
Duration: 6 weeks. This is the amount of time that I calculated would allow me to lose all of the fat accumulated during the weeks of feast/cruise as well as an additional 5-6lbs. *** This is what makes this program a recomp! most recomp programs focus on a "in-week" time span, for me I've found I have been too confused mentally and possibly physically shifting from gaining to cutting each day, so I've found that using these mini-cycles has served me best.
Supplements:
Fat burner - OEP
Peri-workout Formula:
-50/50 mix of ON hydrowhey & Myofusion
-10g Cheap supplements L-leucine
-5g creatine monhydrate
-scifit Karbo-lyn
Goals: Maintain lean lean gains, cut 10-12lbs fat
Training: Training will be a three-day split with reps increased to 8-10 range.
Posted: Wed Apr 20, 2011 1:05 pm
by RobRegish
"I have been too confused mentally and possibly physically shifting from gaining to cutting each day.."
Right here. Fundamental flaw of almost every re-comp...
Corrected in 3.0..
Posted: Thu Apr 21, 2011 4:31 pm
by the_buffer
RobRegish wrote:"I have been too confused mentally and possibly physically shifting from gaining to cutting each day.."
Right here. Fundamental flaw of almost every re-comp...
Corrected in 3.0..
Absolutely. 3.0 will revolutionize the idea recomp!!!
Posted: Wed May 04, 2011 11:46 am
by the_buffer
Well I've been a bit busy with my 3.0 tasks and a lot of drama in my life, but I've been going on with the program. Over the last 2 weeks I'm down about 8 lbs.
Today for my back training I decided to try partial static holds. Pete Sisco suggested 5 seconds is long enough to stimulate growth, and if you're able to hold it longer it's too light, so I wound up with:
Rack pulls: 445lbs
Shrugs: 255lbs
Pulldowns: 177.5lbs
Cable crunch: 150lbs
Bicep curl: 130lbs
cable pushdown: 205lbs
Posted: Fri May 06, 2011 11:09 am
by the_buffer
Back at the weights again today with static holds:
Bench press: 255 lbs
Close-grip press: 205 lbs
Shoulder press: 165 lbs
I'm almost scared to see what my leg press will look like on Monday.
Posted: Wed May 11, 2011 11:59 am
by the_buffer
Leg press wound up being 810lbs... would've been more except I couldn't fit any more plates on. So to compensate I increased the range of motion to get it down around 500.
Anyway, since I've been doing calorie cycling for this cut, it occurred to me that I may as well have the benefit of the anabolic hormones working with me, so I'm going to stick in a brief 3.0 run as part of this cut. There will be slight variations, but it will be nice to get the added lean gains.