Slotown's 2nd Run - Resurrected
Posted: Tue Feb 26, 2013 12:23 pm
Well I'm back to resume my 2nd run. I started this run in July but had to cut it off in September due to an accumulation of issues. One of which was a tweaked back. Another was the opening of a new gym with big boy equipment!
I haven't been totally out of the game since then though. I ran about 7 weeks of the S.A.I.S training program, which I really liked. But now its time to get back to the BP!
I started this run over in February and have been going strong since. I didn't start the log because I wasn't sure how it was going to go, but now that I have made it through Famine, and the 5-Workout Bridge of Feast, I think things are going well and it's time to get my log going. This first post will be pretty big since it will contain everything up till now.
As always, I appreciate any feedback and thank everyone in advance for your support and input.
Famine
I will be following the stock diet/training for Famine.
Weight - 172
Calories - 8xBody Weight = 1367
Supplements - multivitamins only during Famine
Day 1 of Famine - 2/4/13
Calories - 987 (protein total=37g)
Famine WO 1 - Legs, Back and Bi's:
Legs and Back
- Squats - 235 x 6,6,6
- Seated cable rows - 130 x 6,6,6
Rest 2 minutes between each set.
Biceps
- Standing barbell curls - 100 x 6
- Incline dumbell curls - 30 x 8
- Preacher curls - 125 x 7
Day 2 of Famine - 2/5/13
Weight - 171
Calories - 1307 (protein=29g)
No training today
Day 3 of Famine - 2/6/13
Weight - 170
Calories - 1312 (protein=39g)
Famine WO 2 - Chest, Shoulders and Tri's:
Chest & Shoulders:
- Flat bench press - 175x9
- Seated DB shoulder presses - 25x9
Rested 1 minute
- Incline bench press - 115x6
- Shrugs - 80x8
Rested 1.5 minutes
- Decline bench press - 135 x8
- Standing Upright Row - 70x10
Rest a little over 1 minute
- Flat bench presses - 155x7
- Arnold Press - 25x10
Rested for about 2 minutes then:
Triceps:
- Decline skull crushers - 60x10
Rested about a 1.5 minutes
- Flat skull crushers - 60x10
Rested about a 1.5 minutes
- Cable tricep pressdowns - 120 x 6
Rested about a 1.5 minutes
- Seated DB overhead tricep extension - 50 x 7
Day 4 of Famine - 2/7/13
Weight - 169
Calories - 1567 (had a rough time today. Felt light-headed and just not right so I ended up eating a little more than I was supposed to.)(protein=28g)
Day 5 of Famine - 2/8/13
Weight - 167
Calories - 1361 (protein=26g)
Felt much better today than yesterday. Was able to get back to 8x body weight in calories.
Measured Protein excretion with multistix at the end of the day and saw a solid 30+
Feast
For Feast, I will be using:
MPS - 6 pre/post
AN - 3 caps per day M-F and none during the weekends
Multivitamins daily
Supper Cissus as recommended on the bottle
Intra-Workout Drink - Mass Pro Whey, Dymatize Flud, and 2oz. Lemon Juice
Caloric zig-zag - 120% on Workout Days/100% on off days (3000/2500)
*Couldn't find a source for Karbolyn, or at least one that I trusted, so I went with Dymatize Flud. If anyone knows a good place to get Karbolyn, please let me know.
Feast Bridge WO 1- 2/11/13
Weight - 171
8-10 Rep Range
Warmups and then SS:
- Bench Press - 185x8
- DB Pullovers - 55x7
Rest ~5 min.
Warmups and then SS:
- Squats - 225x8
- RDL - 100x10
Rest ~5 min.
EDT Block 1
DB Inclined Bench Press[/b] - 135x6,6,5,4
Leg Press - 270x6,6,7,6
TT - 12:10
Rest ~2 min in between sets.
EDT Block 2
- BB Curls - 90x6,6,5,
- Triceps Pushdown - 130x10,8,5
TT - 10:18
Feast Bridge WO 2 - 2/13/13
Weight - 172
6-8 Rep Range
Warmups and then SS:
- Bench Press - 185x7
- DB Pullovers - 55x7
Rest ~5 min.
Warmups and then SS:
- Squats[ - 225x8
- RDL - 110x8
Rest ~5 min.
EDT Block 1
- DB Inclined Bench Press - 135x7,6,5,4
- Leg Press - 290x8,6,6,6
TT - 12:26
Rest ~2 min in between sets.
EDT Block 2
Isolated BB Curls - 75x7,7,6,3
Triceps Pushdown - 140x8,6,4,3
TT - 9:12
Feast Bridge WO 3 - 2/20/13
Weight - 171
4-6 Rep Range
Warmups and then SS:
- Bench Press - 190x6
- DB Pullovers - 55x6
Rest ~5 min.
Warmups and then SS:
- Squats - 225x8
- Weighted Hyperextensions - 25x7
Rest ~5 min.
EDT Block 1
- DB Inclined Bench Press - 135x6,6,5,4
- Leg Press - 300x7,6,6,6
TT - 11 min.
Rest ~2 min in between sets.
EDT Block 2
- Isolated BB Curls - 75x7,7,5,4
- Tricep Pushdown - 140x6,6,4,4
TT - 8:11
Feast Bridge WO 4 - 2/22/13 - Deload
Weight - 171
6-8 Rep Range
Warmups and then SS:
- Bench Press - 185x6
- DB Pullovers - 55x6
Rest ~5 min.
Warmups and then SS:
- Hack Squats - 225x8
- Weighted Hyperextensions- 25x8
Rest ~5 min.
EDT Block 1
- DB Inclined Bench Press - 135x6,6,5,4
- Leg Press - 300x7,6,6,5
TT - 11 min.
Rest ~2 min in between sets.
EDT Block 2
- Isolated BB Curls - 75x7,7,5,4
- Triceps Pushdown - 140x6,6,4,4
TT - 8 mn
Feast Bridge WO 5 - 2/22/13 - New 1RM Attempts
Weight - 172
Caloric zig-zag - reduce to 100% on Workout Days/90% on off days (2500/2250)
Warmups and then SS:
- Bench Press - 225x1 (PR)
- DB Pullovers - 55x4
Rest ~5 min.
Warmups and then SS:
- Hack Squats- 250x1
- Weighted Hyperextensions - 25x6
Rest ~5 min.
EDT Block 1
- DB Inclined Bench Press- 135x6,6,5,4
- Leg Press - 300x7,6,6,6
TT - 11 min.
Rest ~2 min in between sets.
EDT Block 2
- Isolated BB Curls - 75x7,7,5,4, 5
- Skull Crushers - 60x7,7,6,5, 6
TT - 8:43
OK, this brings us up to speed. I had to make an adjustment or two. Most notably is the switch the Hack Squats machine instead of traditional squats. I feel as though my lower back is limiting me from adding any more weight, so I am hoping the switch to Hack Squats will allow me to keep building my legs without the fear of hurting my back again.
* Are Hack Squats an acceptable alternative to traditional squats?
I haven't been totally out of the game since then though. I ran about 7 weeks of the S.A.I.S training program, which I really liked. But now its time to get back to the BP!
I started this run over in February and have been going strong since. I didn't start the log because I wasn't sure how it was going to go, but now that I have made it through Famine, and the 5-Workout Bridge of Feast, I think things are going well and it's time to get my log going. This first post will be pretty big since it will contain everything up till now.
As always, I appreciate any feedback and thank everyone in advance for your support and input.
Famine
I will be following the stock diet/training for Famine.
Weight - 172
Calories - 8xBody Weight = 1367
Supplements - multivitamins only during Famine
Day 1 of Famine - 2/4/13
Calories - 987 (protein total=37g)
Famine WO 1 - Legs, Back and Bi's:
Legs and Back
- Squats - 235 x 6,6,6
- Seated cable rows - 130 x 6,6,6
Rest 2 minutes between each set.
Biceps
- Standing barbell curls - 100 x 6
- Incline dumbell curls - 30 x 8
- Preacher curls - 125 x 7
Day 2 of Famine - 2/5/13
Weight - 171
Calories - 1307 (protein=29g)
No training today
Day 3 of Famine - 2/6/13
Weight - 170
Calories - 1312 (protein=39g)
Famine WO 2 - Chest, Shoulders and Tri's:
Chest & Shoulders:
- Flat bench press - 175x9
- Seated DB shoulder presses - 25x9
Rested 1 minute
- Incline bench press - 115x6
- Shrugs - 80x8
Rested 1.5 minutes
- Decline bench press - 135 x8
- Standing Upright Row - 70x10
Rest a little over 1 minute
- Flat bench presses - 155x7
- Arnold Press - 25x10
Rested for about 2 minutes then:
Triceps:
- Decline skull crushers - 60x10
Rested about a 1.5 minutes
- Flat skull crushers - 60x10
Rested about a 1.5 minutes
- Cable tricep pressdowns - 120 x 6
Rested about a 1.5 minutes
- Seated DB overhead tricep extension - 50 x 7
Day 4 of Famine - 2/7/13
Weight - 169
Calories - 1567 (had a rough time today. Felt light-headed and just not right so I ended up eating a little more than I was supposed to.)(protein=28g)
Day 5 of Famine - 2/8/13
Weight - 167
Calories - 1361 (protein=26g)
Felt much better today than yesterday. Was able to get back to 8x body weight in calories.
Measured Protein excretion with multistix at the end of the day and saw a solid 30+
Feast
For Feast, I will be using:
MPS - 6 pre/post
AN - 3 caps per day M-F and none during the weekends
Multivitamins daily
Supper Cissus as recommended on the bottle
Intra-Workout Drink - Mass Pro Whey, Dymatize Flud, and 2oz. Lemon Juice
Caloric zig-zag - 120% on Workout Days/100% on off days (3000/2500)
*Couldn't find a source for Karbolyn, or at least one that I trusted, so I went with Dymatize Flud. If anyone knows a good place to get Karbolyn, please let me know.
Feast Bridge WO 1- 2/11/13
Weight - 171
8-10 Rep Range
Warmups and then SS:
- Bench Press - 185x8
- DB Pullovers - 55x7
Rest ~5 min.
Warmups and then SS:
- Squats - 225x8
- RDL - 100x10
Rest ~5 min.
EDT Block 1
DB Inclined Bench Press[/b] - 135x6,6,5,4
Leg Press - 270x6,6,7,6
TT - 12:10
Rest ~2 min in between sets.
EDT Block 2
- BB Curls - 90x6,6,5,
- Triceps Pushdown - 130x10,8,5
TT - 10:18
Feast Bridge WO 2 - 2/13/13
Weight - 172
6-8 Rep Range
Warmups and then SS:
- Bench Press - 185x7
- DB Pullovers - 55x7
Rest ~5 min.
Warmups and then SS:
- Squats[ - 225x8
- RDL - 110x8
Rest ~5 min.
EDT Block 1
- DB Inclined Bench Press - 135x7,6,5,4
- Leg Press - 290x8,6,6,6
TT - 12:26
Rest ~2 min in between sets.
EDT Block 2
Isolated BB Curls - 75x7,7,6,3
Triceps Pushdown - 140x8,6,4,3
TT - 9:12
Feast Bridge WO 3 - 2/20/13
Weight - 171
4-6 Rep Range
Warmups and then SS:
- Bench Press - 190x6
- DB Pullovers - 55x6
Rest ~5 min.
Warmups and then SS:
- Squats - 225x8
- Weighted Hyperextensions - 25x7
Rest ~5 min.
EDT Block 1
- DB Inclined Bench Press - 135x6,6,5,4
- Leg Press - 300x7,6,6,6
TT - 11 min.
Rest ~2 min in between sets.
EDT Block 2
- Isolated BB Curls - 75x7,7,5,4
- Tricep Pushdown - 140x6,6,4,4
TT - 8:11
Feast Bridge WO 4 - 2/22/13 - Deload
Weight - 171
6-8 Rep Range
Warmups and then SS:
- Bench Press - 185x6
- DB Pullovers - 55x6
Rest ~5 min.
Warmups and then SS:
- Hack Squats - 225x8
- Weighted Hyperextensions- 25x8
Rest ~5 min.
EDT Block 1
- DB Inclined Bench Press - 135x6,6,5,4
- Leg Press - 300x7,6,6,5
TT - 11 min.
Rest ~2 min in between sets.
EDT Block 2
- Isolated BB Curls - 75x7,7,5,4
- Triceps Pushdown - 140x6,6,4,4
TT - 8 mn
Feast Bridge WO 5 - 2/22/13 - New 1RM Attempts
Weight - 172
Caloric zig-zag - reduce to 100% on Workout Days/90% on off days (2500/2250)
Warmups and then SS:
- Bench Press - 225x1 (PR)
- DB Pullovers - 55x4
Rest ~5 min.
Warmups and then SS:
- Hack Squats- 250x1
- Weighted Hyperextensions - 25x6
Rest ~5 min.
EDT Block 1
- DB Inclined Bench Press- 135x6,6,5,4
- Leg Press - 300x7,6,6,6
TT - 11 min.
Rest ~2 min in between sets.
EDT Block 2
- Isolated BB Curls - 75x7,7,5,4, 5
- Skull Crushers - 60x7,7,6,5, 6
TT - 8:43
OK, this brings us up to speed. I had to make an adjustment or two. Most notably is the switch the Hack Squats machine instead of traditional squats. I feel as though my lower back is limiting me from adding any more weight, so I am hoping the switch to Hack Squats will allow me to keep building my legs without the fear of hurting my back again.
* Are Hack Squats an acceptable alternative to traditional squats?