[quote]BulletproofTiger wrote:
You’re making great progress man. You’re on your way~![/quote]
Thanks man, it’s good to hear that
[quote]mrodock wrote:
Proud of you man, amazing progress. Keep killing it and don’t be afraid to take deloads when you need them, it will make long-term progress sustainable.[/quote]
thanks mrodock, will do.
And yep, right now i’m on my deload week, to be honest i don’t like to deload, i’m scared, because it’s a whole week with low exercise and intensity, and i kinda feel like i’m wasting my time (of course i know i’m not, 'cause next week i’ll be strongeer).
Anyway, thanks for the support
yesterday’s training sessions.
morning.
Metabolic training session
Front squat
Deadlift
Romain DL
BB row
Power clean
Back squat
Good mornings
1x8
1x7
1x6
1x5
1x4
1x3
1x2
1x1
All sets were done with 50kg (excluding warm ups), 90 seconds rest between sets (yeah kinda feels really bad).
To be honest, i had to take a brief brake between BB rows and power cleans (5-10seconds), it was really hard,
at the end of the sets i felt like i was about to suffer a heart attack (well not exactly, you get the point).
I don’t think i’m adding more weight to those complexes, in a week or two i’ll add another set instead.
uffff, this log is unfair, 'cause you read it and it seems so easy, but i dare you to try it ;).
Almost at midnight
Boxing session.
2 skill based rounds (3 mins)
2 power boxing rounds(90 seconds per round)
3 skill base rounds
2 punch out drill (bareknuckle) (90 seconds rounds)
damnn, i had to cut the power boxing 'cause it’s really hard on the shoulders, i think i’ll train this way only two times a week, the other days will be light boxing.
TC
today’s
5/3/1 C1, deload week
Bench press
1x5x36.2kg
1x5x44kg
working sets
1x5x54kg
1x5x54kg
1x5x54kg
Incline DB BP
1x10x16kg’s
1x8x20.5kg’s
2x8x25kg’s
A1) Chin ups
1x3xbw
1x8xbw 4
1x8xbw 4
1x8xbw 3
again, nmbers at the right are the reps i did from a dead hang (also i started to get my chin up above the bar, the bar touched my chest, so i get that’s a correct chin up ;).
A2)Dips
1x2xbw
3x3xbw
i can get my self up without jumping now, but the last inches of the negative i have to rest my feet on the floor (i think those are weak shoulders)
B1)Triceps Press downs
1x6x20kg
3x8x27.2kg
B2)Lateral raises
1x10x5kg’s
3x8x11kg’s db’s.
Guys i measured my waist while sucked in, and i think that if i loose another 3 inches i won’t have belly anymore (right now i sick it sometimes, actually alwas have done it while in public, the good part is that soon i won’t have to).
So 3 inches, that my short term goal, kill those fucking 3 inches off my waist, wtf??? i’m so close of being a lean guy(well relatively close, 2-3 months) (well not as lean as most of T-Nationers), let’s see how this goes.
today’s
morning.
Metabolic training session
Front squat
Deadlift
Romain DL
BB row
Power clean
Back squat
Good mornings
1x8
1x7
1x6
1x5
1x4
1x3
1x2
1x1
All sets were done with 50kg (excluding warm ups), 90 seconds rest between sets
Ufff, i really don’t want to, but i’ll go to my room and hit the heavy bag for some rounds.
Please guys, if you think that there’s anythin i could do better let me know.
TC
Something tells me you do not completely understand the concept of a deload. Nowhere in the definition of deload does it say to force yourself to do the heavy bag after complexes!!
[quote]mrodock wrote:
Something tells me you do not completely understand the concept of a deload. Nowhere in the definition of deload does it say to force yourself to do the heavy bag after complexes!![/quote]
haha and in the morning i was advicing you to back off a little.
Yes i get the point of deloading, but i’m going through a really hard crisis, I’m on a point when i look at the mirror and sometimes i look almost lean and sometimes i think i’m still very obese, that’s freaking me out, all i want to do is give all i have in me for a few weeks, at least until i loose enought inches so i don’t have to suck in my gut to appear leaner.
yeah it sounds weird, but i really feel really guilty if i don’t get my workouts, a guilt that is almost crushing.
thanks for the concern mrodock, i look at this as the last third of the race (where you should go all out). (still really lowered my weights volume).
Friday’s
5/3/1 C1, deload week (aparently)
Squat
1x5x51.2kg
1x5x64kg
Working sets
3x5x79kg
Front squat
1x6x69kg
1x6x84kg
1x4x93kg
Good mornings
1x6x59kg
1x5x69kg
4x6x74kg
GHR’s
3x5xbw
yesterday’s
5/3/1 C1, deload week
Military press
1x5x21.2kg
1x5x29kg
Working sets
3x5x36.2kg
Close grip BP
1x6x49kg
1x6x59kg
1x6x69kg
1x3x79kg
1x8x59kg
BB curl
1x8x20kg
1x8x27.2kg
1x8x35kg
1x5x40kg
1x5x40kg
1x8x30kg
and that was it
today’s
Metabolic Training session
Front squat
Deadlift
Romain DL
BB row
Power clean
Back squat
Good mornings
1x8
1x7
1x6
1x5
1x4
1x3
1x2
1x1
All sets were done with 50kg (excluding warm ups), 90 seconds rest between sets
Felt really good, i feel good, my joints are happy i think, ready for go all out on tomorrows training session.
If you are going through hell, Keep going!!
Yesterday’s night session
Heavy bag
5 normal rounds (3 minutes rounds)
2 bareknuckle rounds (90 seconds rounds)
and that was it, i’m cutting on power boxing 'cause my shoulder are taking a pounding.
Today
Yessss motherfuckersss, i’ve finally broken the 100kg barrier, today i weighted 99kg!!!, waist down to 116cm (jesus why tf does this take so long?).
damn,99kg,ufff then i hit my first goal, now let’s go for 90kg (200lbs).
5/3/1 C2, w1
Deadlift
1x5x72kg
1x5x92kg
1x3x107kg
Working sets
1x5x117kg
1x5x136.2kg
1x7x153.2kg
Pull ups
1x9xbw 5
1x9xbw 4
1x9xbw 3
1x9xbw 2
Rack pulls (below knee)
1x6x136kg
1x6x156kg
1x6x170kg
1x3x181.2kg
(lost concentration and started rounding my lowerback, with bar below knees lowerback get too involved, so next week i’ll do them form above the knee and for higher reps).
BB row
1x8x82kg
1x7x91kg
1x6x96kg
1x7x100.5kg (little body english)
well i understand the concept, but why is it called body english??? anyone??
Hammer curl (Alternating arms)
1x5x16kg’s DB’s
3x7x20.5kg’s DB’s
felt awesome on the braquials.
And that was it, i’ll hit the heavy bag later.
Fantastic!!!
Sometimes a deload can help in busting through a plateau, as contrary as it seems.
ok, yesterday was my first DC like day.
A1
Incline BP
1x8x39kg
1x7x59kg
1x5x64kg
1x12x68.5kg RP
6+4+2
Military press
1x6x34kg
1x5x43kg
1x11x52kg RP
7+3+1
Tricpe press down
1x8x20kg
1x6x25kg
1x18x30kg RP
10+5+3
Pull ups
1x3 chins
1x3
1x20xbw RP
10+6+4
4+2+1 (without touching the floor between reps)
BB row
1x8x69kg
1x7x81.2kg
1x7x96.9kg SS
1x5x100.2kg SS
1x11x90.2kg
ok, i’m sick of so long training sessions, i just want a little change, i’m moving to DC, i’ll give it a try and will see how i do.
yesterday
DC
A1
Incline BP
1x8x39kg
1x7x59kg
1x5x64kg
1x12x68.5kg RP
6+4+2
Military press
1x6x34kg
1x5x43kg
1x11x52kg RP
7+3+1
Triceps press down
1x8x20kg
1x6x25kg
1x18x30kg RP
10+5+3
Pull ups
3 chin ups
3 pull ups
1x20xbw RP
10+6+4
4+2+1 without touching the floore between reps
BB row
1x8x69kg
1x7x81.2kg
1x7x96.9kg SS
1x5x100.2kg SS
1x11x90.2kg SS
i’m kinda scared about tomorrow’s widowmakers.
today on the morning
boxing session
5 rounds of 3 mins
2 rounds of 90seconds with bareknuckles
you gotta be kidding me!!!widowmakers??? damn, i’m having some troubles with my hams right now.
DC
B1
BB curl
1x9x20kg
1x6x27.2kg
1x5x35kg
1x12x40kg RP
7+3+2
Alt hammer curl
1x12x17kg’s DB’s
1x10x20kg’s DB’sSS
Standing BB calfs raises
1x12x69kg
1x15x90kg
1x15x103kg SS
it’s really dificult to me get the calfs work done (i don’t have machines at home), i’ll find a way to do these.
GHR’s
1x7xbw
1x21xbw RP
10+7+4
(these were assisted GHR’s, i mean i helped my self with my arms, but damnnnn, my hams are fucking sore).
Squat
1x6x69kg
1x5x103kg
1x3x118kg
1x5x127kg SS
1x20x91kg WM (wtf???)
this gotta be a joke, are DC trainees really doing these every leg training??? damnnnn
haha, it’s just that i’m so fucking sore, but i’m gonna use 100kg next time 'cause somehow i knew that 90kg were below any real weight i could have used. Next goal, widowmaker with 140kg.
Feeling real good today, i even changed my avatar, it’s my representation, it’s the “PHOENIX”, wich comes back to life from the ashes, as i’m doing.
So these are my thoughts, DC is great, i really love the program, it takes less than 90mins for a session to be completed, damnnn my hams and my ass still sore from the widowmaker i did, my upper back and lats are killing me, i will definitely go on with DC.
So yesterday at nigth i did a metabolic training session.
Front squat
Deadlift
Romain DL
BB row
Power clean
Back squat
Good mornings
1x6x50kg
1x5x50kg
1x4x50kg
1x3x50kg
1x2x50kg
1x1x50kg
90 seonds rest between sets
I dropped the volume 'cause it were killing me, also this way i’ll be able to do these kind of session more frequently and will not be fried after finishing them (still being a fucking bitch of a training)
Today¿s morning session.
metabolic training session.
Front squat
Deadlift
Romain DL
BB row
Power clean
Back squat
Good mornings
1x6x50kg
1x5x50kg
1x4x50kg
1x3x50kg
1x2x50kg
1x1x50kg
75 seonds rest between sets!!
damn my legs are still sore as hell, i really don’t know how i made it throught this session, but i’m happy with the feeling.
Different program, but the hard work is a constant. You will go far.
if you have that last 10-20 pounds left and youve been cutting for a while i would suggest,
eating maintanance for 2-3 weeks then resuming cutting, that way when you back to cutting you dont have to go so extreme in the beginning to see results as your body will be used to a higher calorie intake. Its like restarting you cut, remember how easy the first 10 pounds come off? it should have an effect similar to that