Hobbs Posted April 24, 2016 Author Share Posted April 24, 2016 Week 4 - ASSESSMENT Just watched the finish or London Marathon. Fast monsters Had a nice 2 hour run in the countryside. English countryside can be the prettiest thing - provided there's a tiny bit of sun. Had a huge awwwww moment, when I ran past a field with a herd of about 40 cute lambs and their moms. And as always when there's a great picture to be taken, I had left my phone home. Knee is fine, feels good to be back in a half-decent running shape. Anyway, good 4th week and figures are great: more muscle, less fat!You have to be cautious with those, but at least it goes in the right direction. Not much change visually, maybe I shouldn't really bother taking a picture every week. Will keep on going for those 12 weeks for the record. Stats Weight 66.8kg (+1.2kg)Body fat % 7.7 (-0.2%)Hydration % 61.5 (+0.5%)Muscle weight 58.5 kg (+1.3kg) Photo http://i66.tinypic.com/eukmx0.jpg NutritionNo change as these macros are working for now.Low carb day is probably not optimal for sustaining growth, but right now it's a 'rest' day where I don't need to eat as much as the others. I'm not big on eating more, although the things I listed below do work. High carb day, on training days, 4 days/week : 3,000 kcalprot 25% 190g / 760 kcalfat 25% 80g / 720 kcalCarb 50% 400g / 1600kcal Medium carb day, on cardio days, 2 days/week: 2,500 kcalprot 30% 170g / 680 kcalfat 30% 80g / 720 kcalCarb 40% 270g / 1080kcal Low carb day, on rest day, 1 day/week 2,100 kcalprot 30% 170g / 680 kcalfat 40% 90g / 810 kcalCarb 30% 150g / 600kcal Here's what I found to help get more calories in:- smaller meals (up to 7- every 2-3 hours.- drinking carbs: oats go down easy in shakes or smoothies.- smaller portion of veggies. While veggies are awesome, they are very low calories and can be bulky. Alternatively, they work great in smoothies.- increasing fats: olive oil and nuts are concentrated sources or calories.- using bigger plates : portions look smaller Link to comment Share on other sites More sharing options...
Hobbs Posted April 25, 2016 Author Share Posted April 25, 2016 Week 5 / Session 1 BACK Hell of a long workout, managed to lift heavier on everything, except the pull-ups where I used only bodyweight to give form the priority.Pretty happy with it! My left wrist lacks strenght and gives up early when I could sneak another 1-2 extra reps. http://i66.tinypic.com/29opfo8.jpg What healthy bastards eat Scrambled tofu with avocado, and a spinach smoothie with soy milk - tasty! http://i65.tinypic.com/2a0gkle.jpg Link to comment Share on other sites More sharing options...
Hobbs Posted April 27, 2016 Author Share Posted April 27, 2016 Week 5 / Session 2 LEGS Good work out, interesting to see that resting times for legs exercises are now half what they were in the first 3-week cycle. Still keeping weights low on front squat to get the form right first.Toe feels better, so got calf raises back, with low weight.Left ankle is mildly happy though. Exercises in italic were added by me, following the same form and tempo principles that apply to the regular exercises. http://i63.tinypic.com/2vv2ltv.jpg Link to comment Share on other sites More sharing options...
Hobbs Posted April 29, 2016 Author Share Posted April 29, 2016 Week 5 / Session 3 ARMS + DELTS Wasn't really focused, I think I pushed cardio too much yesterday and felt a bit tired.It's easy to lose track of the number of reps and sets, while keeping resting times and lifting tempo in check.Everything has to be written down or I get lost soon! The program for this week only includes 3 workouts instead of the usual 4, wonder whether I should stick to it and rest, or have an easy mix session tomorrow? If I'm fine and in the mood I'll give it a quick go I think. Exercises in italic were added by me, following the same form and tempo principles that apply to the regular exercises. http://i66.tinypic.com/2nlagex.jpg Yesterday cardio: 45min HIIT Bike: 30mn. I usually improvise some HIIT on the bike or the cross-training machine. So yesterday was for instance: 5min warm up20secs max effort / 10 secs rest x 82 min rest20secs max effort / 40 secs rest x 42 min rest20secs max effort / 1.20 min rest x 4Remaining time: cool down. Stair climber: 15 mn easy Link to comment Share on other sites More sharing options...
Hobbs Posted May 2, 2016 Author Share Posted May 2, 2016 Been away for the bank holiday week-end, but didn't stay idle! Saturday: Week 5 / Session 4 BACKAs that session was an extra and not part of the program, I simply picked back 6 exercises I like, and kept the effort in the medium range.Good news is that I managed 13 extra pull-ups at the very end, while I used to be able to do only 5-6 when tired. Hadn't seen my girlfriend for nearly a month, and she noticed my legs have got quite bigger Sunday: Ran the Chatsworth 10k with my girlfriend, a hilly race in a the park of a castle near Sheffield.Didn't rain for once, which was nice!Time is not much to speak of, we finished amongst the last ones ahah. Found a health food shop in Bakewell, a small touristic village nearby. Was cheaper than supermarkets and waaay cheaper than those mean b*stards from Holland And Barett, so filled the cupboards up. http://i64.tinypic.com/2qv4n0g.jpg Monday: Back home and rest.Think I caught a cold yesterday, feeling quite tired with an aching throat.Will do week 5 assessment tomorrow. Link to comment Share on other sites More sharing options...
Hobbs Posted May 3, 2016 Author Share Posted May 3, 2016 Week 5 - ASSESSMENT Good 5th week and still going in the right direction : more muscle, less fat.Weight slightly down though. Stats Weight 66.5kg (-0.3kg)Body fat % 6.4 (-1.3%)Hydration % 63 (+1.5%)Muscle weight 59.1 kg (+0.6kg) Photo http://i68.tinypic.com/mubvc2.jpg NutritionNo real change as these macros are working for now, only tweaked a bit carbs and fat on medium day.Getting used to eating more, more often. Might increase calorie intake next week. High carb day, on training days, 4 days/week : 3,000 kcalprot 25% 190g / 760 kcalfat 25% 80g / 720 kcalCarb 50% 400g / 1600kcal Medium carb day, on cardio days, 2 days/week: 2,500 kcalprot 30% 170g / 680 kcalfat 30% 90g / 810 kcal (+10g)Carb 40% 250g / 1000kcal (-20g) Low carb day, on rest day, 1 day/week 2,100 kcalprot 30% 170g / 680 kcalfat 40% 90g / 810 kcalCarb 30% 150g / 600kcal Link to comment Share on other sites More sharing options...
Hobbs Posted May 3, 2016 Author Share Posted May 3, 2016 Week 6 / Session 1 BACK Ok session after an average night and a bit foggy with the cold.Managed to lift more on 4 exercises. http://i66.tinypic.com/jt45xv.jpg Link to comment Share on other sites More sharing options...
Hobbs Posted May 4, 2016 Author Share Posted May 4, 2016 Week 6 / Session 2 LEGS First leg session without any tape, left knee is perfectly fine. YAY ! Lifted a bit more but not heavy yet, and took intensity up for the abs exercises too http://i63.tinypic.com/14imoo1.jpg Link to comment Share on other sites More sharing options...
Hobbs Posted May 6, 2016 Author Share Posted May 6, 2016 Week 6 / Session 3 BACK A shorter session with less sets, which was just as well as feeling quite tired this week.That said, added a bit of extra (italic stuff) as I feel like a fraud if I spend less than 40mn on a session. http://i68.tinypic.com/awz5sz.jpg Yesterday: run/walk in the woods.Great early morning run, the woods are so quiet and peaceful, all bathed in a smooth yellow light!Those morning runs give me a massive rush of endorphines. I'm more quiet, more focused, more confident and more patient after them.They make me a better person, basically Link to comment Share on other sites More sharing options...
Hobbs Posted May 7, 2016 Author Share Posted May 7, 2016 Week 6 / Session 4 ARMS + DELTS Good session, managed to lift more on 3 exercises.The decline plank with toe touch is a great core/abs exercise. http://i63.tinypic.com/8yb0gk.jpg Link to comment Share on other sites More sharing options...
Hobbs Posted May 8, 2016 Author Share Posted May 8, 2016 Week 6 - ASSESSMENT Half-way through the program! OK six week, continual improvement at the gym but feeling tired.The workouts are draining and I sleep only 6 hours/night, no matter what I try to sleep better and longer Weights and body fat are far up this week according to scales, seems a bit odd as nutrition and exercise have been the same as last week. Although I'm getting stronger, very little change visually on upper body. Photos are not great due to bathroom being gloomy, but still I expected more than that.I leave the gym with pretty much nothing left in the tank, so I'm sure I'm pushing myself hard enough.Defo more muscles on legs though, as confirmed by gf. Taking calories up a bit for the next 3-week cycle. Any advice or suggestion would be welcome! Stats Weight 67.9kg (+1.4kg)Body fat % 8.5 (+2.5.%)Hydration % 60.7 (-2.3%)Muscle weight 59.1 kg (+0.0kg) Photo http://i68.tinypic.com/2qncumo.jpg Nutrition Taking medium carb day up a bit and killing low carb/lower calorie day.Calorie surplus goes from +250/day to +400/day. Maybe I'm too shy and should go higher. High carb day, on training days, 4 days/week : 3,100 kcalprot 25% 190g / 760 kcalfat 25% 80g / 720 kcalCarb 50% 400g / 1600kcal Medium carb day, on cardio days and rest day, 3 days/week: 2,700 kcal (+200)prot 30% 180g / 720 kcal (+10g)fat 30% 90g / 810 kcalCarb 40% 270g / 1080kcal (+20g) Link to comment Share on other sites More sharing options...
Hobbs Posted May 9, 2016 Author Share Posted May 9, 2016 Week 7 / Session 1 DELTS Started a 3 week cycle focusing on shoulders.This week will be tricky as I'm off to France on Wednesday night, back Saturday morning, and a half-marathon on Sunday So first work-out : tough one. The 10 sets of 10 dip reps were hard, only managed 8 reps on 3 final sets. Was worried than my shoulders wouldn't be happy with such volume, but I kept proper form and it went down well.Very strong arm burn as the dips were superset (is that a verb?) with bicerps curl.Giant shoulder set to finish the session. http://i63.tinypic.com/s24av7.jpg Link to comment Share on other sites More sharing options...
HIT Rob Posted May 9, 2016 Share Posted May 9, 2016 Hi Hobbs, The problem i and many others found with high volume training, is that wear and tear issues dont manifest until years down the line, by which stage...the damage is irreversible. When it comes to the shoulder, their reffered to by surgeons as "delicate articulations" which give up stability for mobility, their involved in some shape or form on every upper body movement. Anyho, which ever path you pick, best of luck:)Rob Link to comment Share on other sites More sharing options...
Hobbs Posted May 10, 2016 Author Share Posted May 10, 2016 Cheers for the feedback Rob. I check you log now and then and see that you tend to go for shorter sessions and heavier weights - they make me feel very small Usually I don't do volume of training : it's more lighter weights with lots of supersets/dropsets and short rest, so it's a bit of a cardio session as well. I'll see later later how it goes and if I keep high volumes or not. In the mean time I'm super careful with form and pay a lot of attention to how my body feels. Can't stand niggles, not to mention injuries! Here goes today's session Week 7 / Session 2 LEGS Good session in spite of very little sleep, and knees are still doing great. http://i67.tinypic.com/15fz1c.jpg Link to comment Share on other sites More sharing options...
HIT Rob Posted May 11, 2016 Share Posted May 11, 2016 Indeed mate, shorter workouts with heavy weights. When training with maximal intensity, nature dictates the workout be short. Guess my body has become adpated over the last 20+ years HIT, Every now and then a i'll invite a sceptical friend (some of whom have had years ofmtraining experience) for a workout, within 15-20 minutes their usually spending some quality carpet time lol. When you avoid the none productive aspects of training, such as poistions of disadvantaged leverage, momentum / inertia, balance / skill development etc, and focus your efforts into large gravity circuts of resistance directed at a muscle...its a whole different ball game man, size and strength follow fast. BestRob Link to comment Share on other sites More sharing options...
Hobbs Posted May 11, 2016 Author Share Posted May 11, 2016 Cheers! I'll try a few sessions of yours when I'm done with my plan What do you mean by 'large gravity circuits'?How long do you rest in average between sets? Today's workout: Week 7 / Session 3 DELTS Shorter session.That superset really wear muscles out, even with low weights! http://i68.tinypic.com/111837l.jpg Link to comment Share on other sites More sharing options...
HIT Rob Posted May 11, 2016 Share Posted May 11, 2016 Large gravity circuts is precisely focused overload. It requires minimal to zero motion / joint dynamics and no momentum / interia. I was always told "thou must lift weights through a full range of motion", well, as it turns out, we have the ability to contract our muscles against far greater resistance / overload than we can lift through a full range of motion, given that were limited by how much we can move through the weakest range, I.e. positions of disadvantaged leverage. If we do or must use a full range of motion, for whatever reason, use a slow, controlled cadance with smooth turnarounds. I take as long as I need between sets / holds, enough to get my breath, resist both physically and physiological. 2 max holds is my limit or one omega set, any more results in diminishing return for most, it only takes a little of the right type of exercise:)BestRob Link to comment Share on other sites More sharing options...
Hobbs Posted May 14, 2016 Author Share Posted May 14, 2016 Thanks for those providing details Rob. Back from Paris this morning, used to go to uni and work there, and it's always good to be back.Such an amazing city, plenty of élégance and raucousness! Quite hard to stay vegan while on the move, and even harder in France where cheese and meat are virtually everywhere, being a vegetarian is a bit weird, and being vegan is a bit offensive ahah. Did my best to stick to diet plan while I was there. Back to the gym anyway for this week's last session: Week 7 / Session 4 CHEST + BACK Got to the gym a lot later than I usually do. I found if a lot harder to focus at times there are more people around. Also add a small bowl of oats before hands, and carbs before weights definitely does not work for me. OK session anyway. http://i64.tinypic.com/2jfk1tf.jpg Link to comment Share on other sites More sharing options...
Hobbs Posted May 17, 2016 Author Share Posted May 17, 2016 Week 7 - ASSESSMENT Tricky week, what with travelling abroad and running a half-marathon on Sunday (a slow job I did with my gf, who's not fast yet: 2h50).Managed to complete all workouts, but sticking to macros and calorie intake proved tricky when not eating at home or at work. Lost a bit of weight, muscle very slightly up.Body fat seems to go down when hydration is up Stats Weight 67.6kg (-0.3kg)Body fat % 6.6 (-1.9.%)Hydration % 62.9 (+2.2%)Muscle weight 60 kg (+0.1kg) Photo Took pictures for the record, but posting does not make sense if no significant change, so maybe more later! Nutrition No change. Doesn't seem enough to trigger significant change, but feeling often quite stuffed already, so keeping the macros as they are. High carb day, on training days, 4 days/week : 3,100 kcalprot 25% 190g / 760 kcalfat 25% 80g / 720 kcalCarb 50% 400g / 1600kcal Medium carb day, on cardio days and rest day, 3 days/week: 2,700 kcalprot 30% 180g / 720 kcalfat 30% 90g / 810 kcalCarb 40% 270g / 1080kcal Link to comment Share on other sites More sharing options...
Hobbs Posted May 17, 2016 Author Share Posted May 17, 2016 Week 8 / Session 1 DELTS Very average workout - barely managed to complete all reps, especially on the dips.Very little progress with weights too. Had breakfast a bit later than usual and I just don't well with a full or even a half-full stomach. http://i65.tinypic.com/9pq7af.jpg Link to comment Share on other sites More sharing options...
Hobbs Posted May 20, 2016 Author Share Posted May 20, 2016 Catching up after a few busy days at work. Week 8 / Session 2 LEGS + Week 8 / Session 3 CHEST + BACK 2 good workouts, lifting a bit more every time while keeping a decent form.I'm sh*t at hanging leg raises, only manage sets of 6 -7 reps instead of the 12 http://i66.tinypic.com/2z6i9f4.jpg + cardio yesterday - random HIIT on treadmill and staiclimber + some rowing for the arm pump feel Total: 40min Link to comment Share on other sites More sharing options...
Hobbs Posted May 21, 2016 Author Share Posted May 21, 2016 Week 8 / Session 4 UPPER BODY This week only had 3 sessions, but was up for an extra one, so I mixed it up and tested new supersets and variations. Superset 1Kneeling close-grip E-Z bar curl 6 reps x 3 setsDecline close-grip EZ-bar triceps extension 6 reps x 3 sets Superset 2Kneeling close-grip E-Z bar curl 10 reps x 3 setsClose grip bench press 10 reps x 3 sets Seated row 24 reps x 3 sets Weighted hammer grip pull-up (12.5k) 3 reps x 3 sets Superset 3Cable hammer curl 10 reps x3Diamond push-ups 50 x 3 Link to comment Share on other sites More sharing options...
Hobbs Posted May 22, 2016 Author Share Posted May 22, 2016 Week 8 - ASSESSMENT Progress with strength, but not in this cycle's priority area, shoulders.I think my lagging areas are arms and shoulders, chest and back are ok. As always scales say body fat seems went up as hydration is down.Muscle weight down, but same thing, might be caused by hydration. Scales are a tricky tool Stats Weight 68.2kg (+0.8kg)Body fat % 8.7 (+2.1%)Hydration % 60.8 (-2.1%)Muscle weight 59.3 kg (-0.7kg) Photo http://i65.tinypic.com/241mrm9.jpg Nutrition Adding 50g maltodextrine in post-work out shake (+200kcal).Calorie surplus on average : +500. High carb day, on training days, 4 days/week : 3,300 kcal (+200)prot 25% 190g / 760 kcalfat 20% 80g / 720 kcalCarb 55% 450g (+50) / 1800kcal (+200) Medium carb day, on cardio days and rest day, 3 days/week: 2,700 kcalprot 30% 180g / 720 kcalfat 30% 90g / 810 kcalCarb 40% 270g / 1080kcal Link to comment Share on other sites More sharing options...
Hobbs Posted May 23, 2016 Author Share Posted May 23, 2016 Week 9 / Session 1 DELTS Not great, performance is dropping on dips . I was actually doing better on the first week of that cycle.Got a better form on curls though, dropped weights on shoulder superset to get better form. http://i65.tinypic.com/14cy3o4.jpg Cardio yesterday - random HIIT Bike 15mn : 30secs max efforts + 1min rest x4Cross-trainer 15mn: 20 secs max efforts + 40 secs rest x3Then felt lightheaded, so went outside for fresh air and finished with an easy run in the nearby park. Link to comment Share on other sites More sharing options...
Hobbs Posted May 25, 2016 Author Share Posted May 25, 2016 Week 9 / Session 2 CHEST + BACK Same weights at last week but after trying I felt it was too early to take it up and move to 26kg dumbbell.Hanging leg raises still not good, my wrists give up way before my abs. http://i65.tinypic.com/vgh35i.jpg Link to comment Share on other sites More sharing options...
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