7th 10% solution upper body workout, target 3000 calories
Remember last Tuesday I said I broke a wrist strap trying 565 lbs on rack pull? Here's a shot of the failure:
As a reliability engineer, I did a root cause analysis: lack of inspection, preventive maintenance. Hopefully, I had a new pair on hand for the week-end!
Rob: interest in designing my 3rd run? 50$ by Paypal to the same e-mail as previously?
1.) Start Date
2.) Goal - Cut, Bulk or Recomp
3.) Your height/weight/age and how many years you've been training
4.) Rough idea of your strength levels in bench/squat:
5.) Training history: How long you've been training, what's worked and what hasn't.
6.) Any supps you have on hand or are considering purchasing
7.) Any injuries, equipment limitations or other useful notes:
Barbell bench press: 245 lbs x 3 reps x 3 sets --> Soooo easy
EDT #1: incline dumbbell press / one arm row (both with 114 lbs)
6,6,6,6,3
6,6,6,6,5 --> Should have done this block with 110 or so but the gym I go to has only 104 and 114 lbs dumbbells. I was sweaty and pumped as hell after that block!
EDT #2: seated dumbbells shoulder press (69lbs) / upright barbell row (90lbs)
6,6,6,6,5
6,6,6,6,5 --> Seems like my shoulders wanted to explode. Great pump and t-shirt was definitely super tight after that block. Felt good!
Decline close grip barbell bench press static hold:
305 x 15 seconds
305 x 14 seconds --> I was shaking the last 2-3 seconds of the second set. I will try 315 next time.
Total workout time including warm ups: 62 minutes
Body weight after workout: 248 (down 2 since Tuesday but strength and endurance are still growing...)
Feast day 42 - February 25 2011
7th 10% solution lower body workout, 3000 calories
No soreness from yesterday workout, which is surprising considering the amount of weight I lifted. I will run out of adaptogen N tonight. I do have another test booster on hand: Test freak. Dunno if I will use it to complete this run? I have 20 more days of feast to come...
I'd consider running that through the end of Feast... b/c IMO Adaptogen N goes a LONG way toward the "recovery/restoration" side of things you've been experiencing.
Will also help you compare/contrast the two to see which one works best for you!!
Squat: 315 lbs x 3 sets x 3 reps --> ok, super deep, not hard
EDT: romanian dead lift (295 lbs) / Hack squat (340 lbs)
6,6,6,6,6
6,6,6,6,6 --> Felt really strong, when well, sweat like crazy. Total of 60 reps in 12.5 minutes
Rack pull static hold
565 x 15 seconds
585 x 13 seconds --> numbers are still growing and I like it!
Pull ups
Body weight x 10
Body weight x 8
Decline abs crunch with plate on chess (body at horizontal, plate between chin and belly button)
45 x 12 seconds
45 x 12 seconds --> I was shaking like a leaf, nice pace change there
Total workout time was 67 minutes, including warm ups
Body weight after workout was 248 lbs
Feast day 43 - February 26 2011
No training but we went ice skating after dinner on a lake. A nice smooth hour of exercise with some sprint with others male from shore to shore, no HIIT but enough to break a sweat though. Goal was 2400 calories.
Barbell bench press, 275 lbs x 2 sets x 3 reps --> super easy
EDT #1: dumbbell incline bench press / one arm row (both with 114 lbs)
7,7,7,5,4
7,7,7,7,5 --> 2 sets to failure on EDT, first time since the beginning of this run. It completely burn me out. Total of 63 reps in 12min45secs
EDT #2: Seated dumbbell shoulder press (69 lbs) / upright barbell row (90 lbs)
7,7,7,5,4
7,7,7,6,4 --> again, 2 sets to failure. I think shoulders where already tired from EDT #1. 62 reps in 11min30sec. Needed a long rest after this block.
Decline barbell close grip bench press static hold:
305 x 13 seconds
305 x 12 seconds --> did less that previous workout, even after a 10 minutes break after the 2nd EDT. I was drained!
Total workout time: 73 minutes, including warm ups
Body weight after workout: 250 lbs (my BW is yo-yoing between 248 and 250 since a couples of week...)
Feast day 45 - February 28 2011
No training today, aiming for 2400 calories.
I did not sleep well last night. I was very tired at 9pm. Decided to go read in the bed and lights when out around 45 minutes late. Then I woke up at around 2:15am I couldn't get back to sleep. I think I am missing the melatonin in Adaptogen N...
Today, I am sore in my shoulders, traps and neck. A little tightness in my pecs too. But hey! first soreness since the beginning of the program and they are very low. Thanks to those EDTs!
I will go to sleep early again tonight and maybe try some NOW Gaba I bought a while ago, starting with a 2-3 grams dose plus the Test freak and see how it improves sleep.
1.) Start Date
2.) Goal - Cut, Bulk or Recomp
3.) Your height/weight/age and how many years you've been training
4.) Rough idea of your strength levels in bench/squat:
5.) Training history: How long you've been training, what's worked and what hasn't.
6.) Any supps you have on hand or are considering purchasing
7.) Any injuries, equipment limitations or other useful notes:
I'll take it from there...
I'm considering this, but I'm so po' it may take forever haha.
Gotta see if I can get myself shredded first before giving into a paid program
How are you liking your program Big Pelo?? Is it working out well for you?
beefcake66 wrote:
How are you liking your program Big Pelo?? Is it working out well for you?
Oh yeah it is! The only down sides: it didn't had enough back/biceps work for my liking. I add 2 sets of body weight pull ups at the end of the lower body workouts and I do find the program very well balance now. Also, the 10% solution takes a long time to overload.
Other the other hand: EDT are pumping out my muscle like compressed air and make me sweat like if I was training under the summer Florida's sun. Static holds are growing up so fast, it's almost unreal. Recovery has been the most amazing part so far, with the formula and all the supps lay out.
I did add a little bit of fat, but I am bulking so no big deal. Right now, body weight as stop increasing but I still gain strength so it's maybe a recomp effect... who knows!
I did like this program so much in fact, I payed Rob last week to design me my 3rd run, which will be a cut.
Squat: 355 lbs x 2 sets x 3 reps --> Went well, I wouldn't say it was easy but I could have done couples more reps
EDT: Romanian dead lift (270lbs) / Hack squat (340lbs)
8,8,8,7,8
8,8,8,8,8 --> Grip failed on the 4th set of romanian DL. I should have done 8. I used my straps for the last set. When well, sweat a lot again. I managed to complete 79 reps in 12min15sec. I will increase the weight next workout.
Rack pull static hold
585 x 15 seconds
595 x 11 seconds --> WOW! that was insane. I have some skin missing on my right wrist. My new straps are still stiff. But it's cool bending the bar that much
Pull ups
body weight x 10
BW x 8
Decline ab crunch static hold
45 lbs x 2 sets x 15 seconds --> already easier then first time I did this.
Total workout time was 72 minutes. I spoke too much...
Forgot to weight myself after working out. Let's see next time.
Feast day 46 - March 2 2011
No soreness today (except for the marks on my wrists, thanks to rack pull). Slept well.
I tried to do cardio with as low carbs as possible. I always train after work around 5pm. So I had a regular breakfast and snack. At lunch I had 12g of carbs coming from a salad with balsamic vinegar and olive dressing. I nothing else until 6:30pm, after working out.
10 min cycling, warm ups
15 min ramdom abs exercise, low intensity
20 min HIIT on elliptic, 90sec at 100spm intensity 5 - 30sec at 190spm intensity 12
According to the elliptic machine, I burned 200 calories. According to my watch (with pulse function), I burned 350 calories. Who says real?
I almost fall asleep in front of the TV at 8:45pm. When to bed half an hour later.
Feast day 47- March 3 2011
Slept like a baby. I usually wake up once or twice per night but not last night! It went straight to alarm clock at 6am.
Today is the 9th 10% solution upper body workout with a 3000 calories diet.
