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Posted: Fri Nov 18, 2011 9:25 am
by bigpelo
November 16 2011 - Feast day 26 - No workout
I wasn't feeling very good after work so I decided to take a day off and recover. Lack of sleep is killing me these time around.
November 17 2011 - Feast day 27 - Should attempt WO #15
I haven't had a single dose of caffeine since Saturday. I was hoping it will improves my sleep but I guess I was dependant because I feel like kinda sad since 2-3 days for no apparent reason. I might try a cup this morning and see how it goes thereafter.
Posted: Fri Nov 18, 2011 10:26 am
by beefcake66
If you were caffeine dependant, try holding off for a few more days, the 'sad' feeling will pass and you won't be dependant anymore... I've been a caffeine junkie for well over 10 years so I know what you're feeling like lol. Been trying to stay off it but I still have an energy drink in the mornings before work......
Posted: Mon Nov 21, 2011 9:16 am
by bigpelo
November 17 - Feast day 27 - No workout
Just felt like I needed recovery.
November 18 - Feast day 28 - Workout #15
Worst WO since the beginning of feast. I kicked my ass to get to the gym, I wasn't feeling like it. Ended up skipping incline dumbbell press and close grip decline press static hold because I ran out of energy. I had 2 glass of red wine with main meal that night. When to bed before 10pm slept well for the first time in a while.
November 19 - Feast day 29 - No workout
But I worked around the house outside all day. Picked up dead leaves in the morning and finished the rear patio in the afternoon. When I finally pick up tools and everything, it was dark. I had a huge main meal of salmon, scallops, cheeses and loads of veges. Fall asleep while watching hockey, when to bed early.
November 20 - Feast day 30 - Workout #16
That one was great! after Friday deceptive WO, I was afraid to crash again but no! I just skipped rack pull static hold because I ran out of time. I rarely train in the morning but this time was successful. Good energy for the rest of the day. Listen to football the whole afternoon as I was home alone. Ate all day, call it a re-feed, or cheat, or leptin reset...
November 21 - Feast day 31 - Workout #17
Realized yesterday that I won't be able to perform the 24 workouts of 10% solution during this run. Recovery is lagging a bit, which was to expect for the overloading pattern of EDT+10%+static hold. Also, my boss is sending me out of town again from December 5 to 9 right when cruise should starts... I need to manage a way around that as well.
Posted: Wed Nov 23, 2011 11:48 am
by bigpelo
November 22 2011 - Feast day 32 - Workout #18
When very well, but I skipped static hold again. It seems to be the exercise that hinder my recovery most. Still not getting quality sleep nights though. I am probably cortisol loaded right now from all those unrestfull nights.
November 23 2011 - Feast day 33 - No workout
Time to recover some more, not even cardio today.
Posted: Thu Nov 24, 2011 9:26 am
by bigpelo
November 24 - Feast day 34 - Workout #19
Only 6 WO left and 8 days to complete them. Or 11 days if I extend this feast up to my business trip. Lets see how it goes tonight and then I will take a decision.
Posted: Fri Nov 25, 2011 10:27 am
by bigpelo
November 25 - Feast day 25 - No training
Yesterday workout went great. Today is complete recovery day. I don't know about tomorrow yet...
Posted: Fri Nov 25, 2011 4:35 pm
by bigpelo
Big new: I have been appointed maintenance superintendent where I work. Kinda big promotion with big responsibilities. I will have a bit less time to train but I will manage a way to stay healthy and strong. Entering action beginning of 2012.
Posted: Fri Nov 25, 2011 4:44 pm
by JlCh
Congrats
Posted: Fri Nov 25, 2011 7:01 pm
by beefcake66
JlCh wrote:Congrats
x2
Posted: Mon Nov 28, 2011 10:44 am
by bigpelo
Thanks to both of you!
Took Friday, Saturday and Sunday to rest and celebrate my appointment. Back to gym tonight for the last week of feast:
November 28 - Feast day 38 - Workout #20
I will probably ended this run 2-3 workout short of the 24 scheduled at first. Kinda bad because I won't be able to push those last 10% solution workouts...
Posted: Tue Nov 29, 2011 11:11 am
by bigpelo
November 28 2011 - Feast day 38 - Workout #20
Squat: 295 x 3 sets of 3 reps --> not really hard, nor easy
EDT: stiff leg deadlift / hack squat (280/12x45lb plates)
8,8,8,8,6
8,8,8,8,7 --> sweat like crazy, almost faint
Seated calf raise: 150x12, 150x11, 150x8 --> taken to limit
Skipped static holds
Tri-sets of roman chair straight leg static hold, decline alternate twist crunch and hanging leg raise
15sec, 8 per side, 7
15 sec, 5 per side, 5 --> again taken to limit
weight in at 220 after the workout
Nice improvement since the beginning of feast but it's the last lower body WO that I can manage to perform.
November 29 2011 - Feast day 39 - HIIT cardio during lunch time
November 30 2011 - Feast day 40 - No training
December 1st 2011 - Feast day 41 - Workout #21
December 2 to 9 inclusively, I won't have time nor possibility to lift weight at all. Maybe only body weight exercises at the hotel to begging cruise as I am going away for work.
Is 7 days a too long cap between feast and cruise?
Posted: Tue Nov 29, 2011 8:59 pm
by drtda
Over the summer when I did 3.0, I has just finished it when I had to go out of town on business for 6 days. I tried to do Cruise when I got back, but it really seemed to screw me up. Maybe you'll have better luck.
Posted: Fri Dec 02, 2011 10:04 am
by bigpelo
December 1 2011 - Feast day 41 - Workout #21
Yesterday was the worst WO of all feast phase. I crashed on the 2nd set of EDT #2, tried a 3rd one without success, move to EDT#3 but I was completely out of fuel. I need recovery so I am glad feast is over.
Wide grip pull ups: body weight + 55 lbs
3,3 --> the only "easy" exercise...
EDT#1: incline dumbbell press / one arm row: both with 104 lb
8,8,8,7,5
8,8,8,8,8 --> 76 reps in 15min30sec. A bit long, usually aim for 12 minutes but with those dumbbells, I can't manage to take only 1:30 rest...
EDT#2: seated dumbbell shoulder press / upright barbell row: 74 / 95
7,4,4
7,4,4 --> felt exhaust, drain, weak...
EDT#3: high pulley triceps press down / low pulley biceps curl: 165 / 150
7,6
7,5 --> use to make between 9 and 11 reps on this one at the same weight, makes me realized I need to go home and call it a day
Weight in at 220 after WO, so basically the same as before famine BUT!
End of feast stats:
220 lbs
36 inches waist
16.5 inches neck
17.2% body fat --> 182.16 lb lean mass, 37.84 lb fat
Bonus: 17.5 inches biceps and 17.25 inches calves
Starting stats:
221 lbs
37.5 inches waist
16.5 inches neck
19.9% body fat (177 lb lean mass, 44 lb fat)
Overall super happy with this feast! +5 lb of muscle and -6 lb of fat is a huge recomp and it is showing off in the mirror, the pants and overall health. The only problem, but a big one, was my lack of recovery this time. I believe the warrior diet is not an optimal way of eating with the 2.0 BP training template. Endurance has been lacking the 2 last week and progression was way harder than the last time I did 2.0 while eating the typical BB diet (ie: shit loads of carbs and calories) Don't get me wrong: results are there and they are sweet though; not optimal for overall well being feeling / strength-endurance wise.
I will continue the warrior diet through cruise phase, beginning today. I will try to do cardio and/or bodyweight exercises for the next 7 days while I will be out of town for work. Hotel, restaurants, endless meeting with people listening to themselves talk, late night work because the shop is still producing and I am not officially on vacation, you get the point?
Posted: Mon Dec 12, 2011 12:32 pm
by bigpelo
I managed to train December 6 and 7 only. I did 15 minutes weight lifting / body weight exercise on Tuesday followed by 20 minutes HIIT. On Wednesday, I tried a boxing workout. One of my co-worker is a boxing instructor so he offers me to take part in a improvised session at the hotel's gym. I realized I miss explosiveness and static endurance. It was very interesting though, I am considering year long sessions...
My libido and recovery were so low at the end of feast that I begun taking Adaptogen-N on Monday December 5. I know it's cruise but it really makes a much needed difference right now. I will continue taking it at 3 caps before night time, 6 days a week until bottle ends.
As for cruise workouts, because it's already cruise day 11 and I only lightly train twice, I plan on continuing body weight exercises, supersetted weight lifting and HIIT cardio. I will also keep cruising until the new year.