Hobbs' 12 week challenge

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Hobbs
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Re: Hobbs' 12 week challenge

#61 Postby Hobbs » Tue Jun 14, 2016 1:19 am

Week 11 - ASSESSMENT

Stats are roughly the same, weight still down in spite of the calorie increase.
Wonder how accurate my scales are.

Onward to final week anyway !

Stats

Weight 67.2kg (-0.8kg)
Body fat % 8.2 (+0.9%)
Hydration % 61.1 (-1%)
Muscle weight 58.6 kg (-0.4kg)

Nutrition

No change

High carb day, on training days, 4 days/week : 3,300 kcal
prot 25% 190g / 760 kcal
fat 20% 80g / 720 kcal
Carb 55% 450g / 1800kcal

Medium carb day, on cardio days and rest day, 3 days/week: 2,700 kcal
prot 30% 180g / 720 kcal
fat 30% 90g / 810 kcal
Carb 40% 270g / 1080kcal

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Re: Hobbs' 12 week challenge

#62 Postby Hobbs » Sat Jun 18, 2016 12:22 am

Catching up!

Week 12 / Session 2

CHEST


Image

Week 12 / Session 3

LEGS


Image


Week 12 / Session 4

CHEST


Quite a short workout, added a superset, in italic below.

Image

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Re: Hobbs' 12 week challenge

#63 Postby Hobbs » Sat Jun 18, 2016 1:58 am

Week 12 - FINAL ASSESSMENT

Stats

Weight 67.6kg (+0.4kg)
Body fat % 7.2 (-1%)
Hydration % 62.2 (-1%)
Muscle weight 59.5 kg (+0.9kg)

12 WEEK PLAN ASSESSMENT

So as a reminder:

for the past 12 week I've been following the plan as described in Nick Mitchell book:
https://www.amazon.co.uk/Your-Ultimate-Body-Transformation-Plan/dp/0008147914/ref=sr_1_1?ie=UTF8&qid=1466227740&sr=8-1&keywords=mitchell+12+week
Nick Mitchell website:
http://nickmitchellblog.com/

This is a 12 week plan, made of 4 3 week cycles, each cycle focusing on 1 body part (2 workouts/week) + 2 extra workouts for the rest of the body.
The user is free to choose the body parts he/she wants to focus on. The only rule is not to focus on the same body part for more than 3 weeks.
My cycles were:
arms
back
delts
chest

Cons and pros of the method

Cons:
- Not for beginners.
Workouts are quite demanding and require a certain gym know-how. It's clearly stated in the method and the author gives a routine plan to follow for few months for people who have spent less than 2 years at the gym.
Also if you miss a piece of equipment or your gym does not have a specific machine, you need to be gym savvy enough to come up with a suitable alternative, as the author does not give any.
- Workouts cannot be reasonably done at gym peak times.
Workouts call for plenty of supersets, which is all good except you can't really hog 2 pieces of equipment at peak times in a gym.
So you need your own home gym, or go to the gym at less busy times, early in the morning or at night.
- Nutrition plan is a vegan hell.
Nick Mitchell basically killed Bambi's mother, then ate Bambie the day after, for brekkie.
The meal plans calls for animal protein at every meals, adding carbs only post-workouts or at night.
So if you're vegan or vegetarian, getting close to the macros requires a large use of protein powder.

Pros:
- It keeps on changing.
You change the body part you focus on every 3 week, so just when you're getting comfortable with a routine, it's time to change again.
Withing a cycle, rest times, number of sets and number of rests change as well. No way to get bored.
- Teaches proper form and tempo.
The author puts a lot of emphasis on form and tempo, so you make sure you target the right muscles and ask a lot from them.
The eccentric part of the exercises is always done slooowly (often 4 to 6 seconds), so you have plenty of time to feel the pain :D
- Teaches interesting takes and variations on exercises.
For instance, I feel that kneeling when doing E-Z bar curls helps targeting biceps a lot more than doing the same exercise standing.


What went well... or wrong.

Well:
- I can endure quite a bit more pain when it comes to lifting. I don't give up as easily as I used too.
- better wam-ups.
I use to warm-up with some cardio. Now as specified in the method I warm with low weights, slowly increasing the weights and lowering the number of reps.
- better form. My shoulders does not hurt anymore after bench press for instance.
- legs workout made my legs stronger, which help with my old knee injury and running
- stopped drinking 4-6 cups of extra strong coffee in an effort to get an healthier life style on the way.
Now I just have 1 cup before working out.

Wrong:
- I didn't not eat enough to gain real mass. I don't like to feel stuffed, and I get stuffed really fast!
Also part of me still thinks as an anorexic, stupidly associating calorie intake with self-worth and cleanliness, all that non-sense :roll:

What I should have done differently:
- eat more!
- take measurements to help assessing progress
- take photos of these bloody legs too!
- do less cardio, especially in the early days of the program, and forget about running a half-marathon.


Anyway... did that method work?

To some degree, but not as much as I expected.

Stats summary:

The first couples of week (italic) are not really reliable as I was using crappy scales

Image

Not much change is the upper body, some clothes feel a bit tighter.
Noticeable changes in the legs though. But I didn't take pics of those :p

I'm quite stronger though and I'm able to lift 10 - 20% heavier than when I started.
So I'd say I've gain more strength than mass.

Image


What's next?

- off for holidays today : 1 week in Finland!
- when I'm back : do the 3 week leg cycle I haven't tried yet.
- follow the same plan, but changing the macros and go less protein/fats, and higher carbs.
Something like: 15% protein, 70%carbs, 15% fats
- try the previous 12 week method by the same author
https://www.amazon.co.uk/12-Week-Body-Plan-MagBook-ebook/dp/B00GO6BST6/ref=sr_1_4?s=books&ie=UTF8&qid=1466232766&sr=1-4&keywords=nick+mitchell
- try shorter, very high intensity workout and max contraction training as described on this forum by HIT Rob.
http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=35421&start=390


That's it, thanks for reading!

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Re: Hobbs' 12 week challenge

#64 Postby esqinchi » Sat Jun 18, 2016 11:31 am

Good tip on the EZ curls. No legs for 12 weeks? Did I miss something?

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Re: Hobbs' 12 week challenge

#65 Postby HIT Rob » Sun Jun 19, 2016 4:27 pm

Finland...why you lucky son of a ....:) Been to Iceland (which was awesome), but really fancy a Nordic cruise in the future. Enjoy!

Increasing your intensity and decreasing you volume will definitely be a step in the right direction mate, results are proportional to the intensity of effort, as a pioneering physiologist by the name of Roux stated "hypertrophy results in the increase of intensity of the work done in a unit of time, whereas the total amount of work done is without significance".

Best
Rob

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Re: Hobbs' 12 week challenge

#66 Postby Hobbs » Tue Jun 28, 2016 2:07 pm

esqinchi wrote:Good tip on the EZ curls. No legs for 12 weeks? Did I miss something?

There was 1 leg workout / week.
So for instance on an Arm cycle, it was:
2 sessions arms
1 sessions chest/back
1 session back.

Started the Leg cycle, and it goes like that:
2 sessions legs
1 session chest/back
1 session arm

Rob : Finland is great. Really lovely, friendly and generous people, forest and lakes everywhere.
We've had such a good time we're already planning to go again next year :p

Last day was picture perfect Finland: we harvested wild blueberries, went to an old sauna before jumping into the lake:
Image

Anyway :)
Back to business: I tought I'd list the exercises / variations / supersets I found the most interesting during the 12 week program:

Back:
Cable face pull
Lying sideways dumbbell pullover

Triceps and arms:
close grip bench press

Wrists:
Dumbbell wrist curl
Cable wrist curl
Behind back dumbbell wrist curl

Core:
Decline plank with touch

Superset:
neck bench press + incline reverse dumbbell row
Seated dumbbell shoulder press + 60 degree hammer curl
Decline close-grip E-Z bar triceps extension + Kneeling close-grip EZ bar curl
Triceps dips + 45 degree dumbbell curl

Shoulder superset:
Cable face pull +
Seated lateral raise +
Seated Scott press +
Incline reverse lateral raise +
Seated behind the neck press +

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Re: Hobbs' 12 week challenge

#67 Postby HIT Rob » Wed Jun 29, 2016 4:50 pm

Looks awesome mate, its the simple things in life, me and the mrs were planning our trip for next winter:)

Good luck with the next bout of gym endeavours aswell, will be following:)

Best
Rob

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Re: Hobbs' 12 week challenge

#68 Postby Hobbs » Thu Jun 30, 2016 1:54 pm

HIT Rob wrote:Looks awesome mate, its the simple things in life, me and the mrs were planning our trip for next winter:)

Good luck with the next bout of gym endeavours aswell, will be following:)

Best
Rob

Go there! We used couchsurfing.com, you lose some privacy but it's always far better to stay with locals, they can show you stuff most tourists will miss.

Waiting for amazon to deliver my max contraction training book :p

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Re: Hobbs' 12 week challenge

#69 Postby mrbear666 » Fri Jul 01, 2016 4:42 pm

great pic, sounds like you had a good time :D
"iam the strongest one! iam the viking!" - jon pall sigmarsson
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
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Re: Hobbs' 12 week challenge

#70 Postby Hobbs » Sat Jul 02, 2016 11:25 am

mrbear666 wrote:great pic, sounds like you had a good time :D

It was just brilliant. Quite the opposite of Manchester and work :D

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Re: Hobbs' 12 week challenge

#71 Postby HIT Rob » Thu Jul 14, 2016 3:48 pm

Hey bud, hows the training been going? All good?

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Re: Hobbs' 12 week challenge

#72 Postby Hobbs » Fri Jul 15, 2016 1:26 pm

Hey :) yes started another 3 week leg cycle finishing tomorrow, I'll post an update this w-e.

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Re: Hobbs' 12 week challenge

#73 Postby Hobbs » Sun Jul 17, 2016 5:40 am

Up! Summary of the past 3 weeks:

Weights
I've bee doing the leg cycle as described in the method I used before for the 12 week challenge:
https://www.amazon.co.uk/Your-Ultimate-Body-Transformation-Plan/dp/0008147914/ref=sr_1_1?ie=UTF8&qid=1468749380&sr=8-1&keywords=nick+mitchell

The program for a week was as follows.
I periodised it to increase weights and decrease reps every week:

Image


Pull-ups on arm day:
a personal trainer I met while on holidays told me to try and do as many pull-ups as possible in 15mn in order to become stronger. Apparently once you can do 100 pull-ups, you can do a set of 20 reps.

So far I my record is 70.
It's really taxing and I was super sore the first time I tried. Not sure it's working for me.

Max contraction training
I read the Max Contraction training by John Little, upon HIIT Rob's suggestion on this forum.
https://www.amazon.co.uk/Max-Contraction-Training-Scientifically-Building/dp/0071423958/ref=sr_1_1?ie=UTF8&qid=1468751065&sr=8-1&keywords=max+contraction+training
The idea is that you can decrease reps and training time by going for very high weights while keeping the muscle contracted for a very short time.
I intend to give it a go later on this year, but out of curiosity I started trying it already on various machines to see how it goes.
It's intense!


Nutrition
I switched to carb cycling between 4 high days (weights days) 3 and low days, for an average calorie intake close to maintenance (2600kcal)

After 3 years vegan I decided to try a vegetarian diet, adding eggs and cottage cheese.
Didn't notice any increase in performance, recovery, or body composition.
I went for organic stuff but even like that I didn't feel really comfortable buying animal products, so it's back to a vegan diet.

Rounding things up:

High days:
3000 kcal:
170g prot - 25%
380g carbs - 55%
70g fat - 20%

Low days:
2000kcal
170g prot - 40%
55g carbs - 10%
100g fat - 50%

Stats
Not much change, although my legs are more muscular:
weight: 68.4kg
fat: 8.7%
muscle: 58.4kg

Cardio
Started doing spinning class once a week, more demanding that when I do intervals on my own.
With the instructor shouting at you, the loud shit music and the group around, it all really pushes you to do more than you would on your own.
Whenever I do classes, it seems they are far more girls than guys, so singles: give classes a go :wink:

Also signed up for another half-marathon in Warrington in mid-September.
Planning to do it in a fancy costume, maybe Jack Sparrow or a dinosaur, just because.

Also really want to get back into martial art for fitness and cardio. I used to do taekwondo, but the time and the class didn't really suit me.
Had 1 lesson of krav maga this week which I enjoyed, very friendly people and supportive atmosphere - in spite of all the aggro :D



Next 3 weeks:

- weights:
I'll start another 12 week plan by the same trainer
https://www.amazon.co.uk/12-Week-Body-Plan-MagBook-ebook/dp/B00GO6BST6?ie=UTF8&ref_=asap_bc
- nutrition:
get back to a vegan diet, stop relying as much on protein supplements and take carbs up for macros like:
prot - 15%
arbs - 65%
fat - 20%
- cardio
find a martial art class I really like and fully get into it, for 2-3 sessions/week if possible.
I already planned to try: karate, kickboxing, and muay thai.

Thanks for reading!

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Re: Hobbs' 12 week challenge

#74 Postby mrbear666 » Sun Jul 17, 2016 4:29 pm

i always wanted to try krav maga if i ever had the time to do some martials arts, looks pretty hardcore! interesting training you definitely keep busy 8)
"iam the strongest one! iam the viking!" - jon pall sigmarsson
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com

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Re: Hobbs' 12 week challenge

#75 Postby HIT Rob » Mon Jul 18, 2016 4:46 pm

Ah, so youve made your MCT debut:) Enjoyable?

The advanced MCT book I think is even better, goes into the omega set training and talks with high level athletes from different sports who've used it successfully. John also goes into the glycogen theory, and why high carb diet is a most for this type of training method.

Love Urban Krav Maga btw, did it for a couple of years about 6 years ago, also training in Wing Tsun years ago, reached a pretty high level, but couldnt continue due to illness at that time. Might give the KM another go. Found it to be more realistic than traditional systems due to its aggressive approach and the techniques, their arent fancy, but their definitely very effective.

Take it easy


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