All While Intermittent Fasting

Training Training Logs
21

Day 3 of Max Testing. Another PR is smashed.

GPP: 60 band pull aparts

Incline BB Press: 95x3, 135x3, 185x3, 205x3, 225x3, 235x3, 245x3, 255x3 (PR), 265x3 (PR), 275x2.999999 (PR)
Face Pulls: 8x140 lbs, 8x150 lbs, 2x8x160 lbs
Pallof Presses: 3x20 @ 50 lbs each side

If my spotter had followed instructions and NOT TOUCHED THE DAMN BAR, I would’ve had the 3rd rep @ 275 lbs. But he touched it, so it doesn’t count. It’s surprising that my 2RM jumped by 20 lbs when, of all the main exercises I do, I care about Incline the least.

Good day. Really good day.

22

That’s it. I’m gettin’ a belt!

GPP: 60 band pull aparts, 45 band OH triceps extensions

A. Deadlift: 135x3, 185x3, 225x3, 275x3, 315x3, 365x3, 405x3 (PR), 425x3 (PR) Shittiest. Form. Evar!
B. Seated Calf Raises: 4x10 @ 90 lbs (plus weight of machine)

After that last set of deadlifts, I really didn’t feel like doing anything else. But I tried some explosive calf raises with iso-holds. 90 lbs probably wasn’t enough, but I was beat.

One more day of PR Bustin’…the Bench Press.

23

Last day of 3RM re-testing.

GPP: 60 band pull aparts

A. BB Bench Press: 95x3, 135x3, 185x3, 225x3, 245x3, 265x3, 285x3 (PR) 295x2 (PR)
B. Chest Supported Supinated Rows: 4x8 @ 135 lbs (iso-holds)

All PR’s have been broken. I’m so close to hitting my bench goal of 315. Next round re-testing, regardless of my 3RM, I’ll probably go for the 315 mark.

Aside from neural charge workouts, I’m taking the weekend off to reset for the next cycle. If Thibs ever reads any of this, “Thanks, Coach. I’ve never been this close to any of my goals before.”

24

Just a neural charge workout and a 3 mile stroll with the wife and dog. Monday starts 3rd cycle of HP Mass.

Also, looking at experimenting with a hybrid Pulse Fast / Intermittent Fast…as soon as I can get my hands on some MAG-10.

25

Just a short post-meal stroll with the wife and dog. Also, changing the hinges on the cabinet doors in the kitchen by manually. I sweated…so it counts.

26

Week 1, Day 1 of the 3rd cycle using HP Mass principles.

A1. Standing OHP: Ramping sets of 3, MTW 210 lbs, 2 waves
A2. Machhine Shrugs: 2x8 @ 270 lbs
B. Incline BB Bench: Ramping sets of 3, MTW 240 lbs, 2 waves
C. BB Bench: Ramping sets of 3, MTW 260 lbs, 2 waves
D. ATG Squats: Ramping sets of 3, MTW 250 lbs, 2 waves

GPP: 1.5 mile stroll with the wife and dog.

3rd day following and Intermittent Fasting approach to diet. Performance was pretty good in the gym considering only one meal around 1:15 p.m. before a 5:15 workout. I’m not ready to give up Surge Workout Fuel, though. I had 2 scoops pre and peri workout. Eventually, I’d like to get MAG-10, do 1 pulse first thing in the morning and have my first meal in the afternoon before working out.

27

GPP: 60 band pull aparts

A1. Standing OHP: Ramping sets of 3, MTW 210 lbs, 1 wave
A2. Bentover BB Rows: 135x8, 185x8, 185x8, 185x8
B. Incline BB Press: Ramping sets of 3, MTW 240 lbs, 1 wave
C. BB Bench Press: Ramping sets of 3, MTW 260 lbs, 1 wave
D. Deadlift: Ramping sets of 3, MTW 340 lbs, 1 wave

First time using a belt. Borrowed the one from the front desk. That’ll take a little getting used to. Strange, but it felt like my abs were more engaged because I was pushing out against the belt.

This Intermittent Fast business is really taxing in the post workout window. I calculated that I have to consume 1,700 calories in that hour. I managed about 1,400 and felt a bit like vomitting. It’ll take some conditioning to get used to holding that many calories at once on a regular basis. Anybody else with some experience in this matter, what kind of healthy meals have you had to accommodate this volume of food?

28

GPP: 60 band pull aparts, 60 band OH triceps extensions

A. Power Clean: 95x3, 135x3, 155x3, 175x3, 195x1, 215xMiss, 215x1, 185x3

Probably shouldn’t have done cleans today. Especially going up towards my limit. We’ll see how it affects my workout for tomorrow.

29

GPP: 40 band pull aparts (too caught up in work to remember to do them)

A. ATG Squats: Ramping sets of 3, MTW 250 lbs, 1 wave
B. Deadlifts: Ramping sets of 3, MTW 340 lbs, 1 wave
C. Standing OHP: 100x3, 170x3, 180x3, 190x3, 200x3, 210x3, 200x3
D. Machine Shrugs: 295x8, 385x8, 385x8, 385x8

Extra NEPA: 3 mile walk with wife and dog after post-workout meal

Today was the first day of Intermittent Fasting that I was really hungry when approaching meal 1. After reading some more about IF, I quickly discovered my problem was my last meal the night before. Whey protein shake. Switching last meal and first meal around. Shredded chili chicken for first meal and eggs with cheese for last meal. Casein based meal should prevent that level of hunger, hopefully.

30

640×1452 281 KB

Stealing this from http://tnation.T-Nation.com/free_online_forum/music_movies_girls_life/demotivational_posters_random_pics_50?id=4327647&pageNo=30

I hope the lack of sleep last night doesn’t negatively impact my training TOO badly.

31

I like Friday. I always feel super accomplished after finishing.

GPP: 60 band pull aparts

A. ATG Squat: Ramping sets of 3, MTW 250 lbs, 1 wave
B. Deadlifts: Ramping sets of 3, MTW 340 lbs, 1 wave
C. BB Bench Press: Ramping sets of 3, MTW 260 lbs, 1 wave
D. Bentover BB Rows: 135x8, 185x8, 205x7.5, 185x8

I hate it when somebody talks to me about how they used to do deadlifts, hurt their back once, and now never does them. I hurt my back, too, back in September. I was back to doing rack pulls and light RDLs 4 weeks later. Don’t use one injury from years ago as an excuse to never do one of the greatest exercises of all time. Especially if you’re no longer injured. (he’s a cool guy though)

32

Lats and Biceps Fatigue Day…my least favorite.

A. Thib Lat Pull Down: 80x8, 90x8, 100x8, 100x8, 100x8, 100x8
B1. Lat Pull Down (Iso-Hold): 4x8 @ 100 lbs
B2. Straight Arm Push Down: 4x6 @ 55 lbs
C. Preacher Curls (Perfect Rep): Max full range, max uppers, max lowers x 4 @ 60 lbs
D. DB Hammer Curls (hold @ mid): 3x8-10 with 30’s.
Extra: 1 more set of Thib Lat Pulldowns @ 100 lbs

I always experience pain right in the place between my shoulder and biceps/triceps region when doing B2. Anyone have alternative suggestions for that exercise?

33

Nothing but walking back and forth from the car to the beach and then up and down the beach. I did, however, pack away 3 lbs of food at Old Salty Dogs and Big Olaf’s Ice Cream @ Siesta Key Beach. Good re-feeding. I’m curious to see how my body reacts to this kind of surge of calories while on the Intermittent Fasting approach to eating.

34

I am soo tired today. I’m amazed I made it through with any efficiency.

GPP: 40 band pull aparts (my lower neck/upper back is killing me)

A. Standing OHP: ramping sets of 3, MTW 210 lbs, double wave
B. Incline BB Press: ramping sets of 3, MTW 240 lbs, double wave
C. BB Bench Press: ramping sets of 3, MTW 260 lbs, double wave
D. ATG Squat: ramping sets of 3, MTW 250 lbs, double wave

Extra NEPA: 3 mile walk with the wife and dog.

I think I need more than one scoop of Surge Workout Fuel to get through 2 waves or more without feeling lightheaded towards the end. Testing it tomorrow.

35

Feeling a bit rundown

GPP: 60 band pull aparts

A. Standing OHP: ramping sets of 3, MTW 210 lbs, double wave
B. Incline BB Press: ramping sets of 3, MTW 240 lbs, double wave
C. BB Bench Press: ramping sets of 3, MTW 260 lbs, double wave

Extra NEPA: 1.5 mile stroll with wife and dog

Neural charge tomorrow. I hope that can snap me out of this funk so i can finish the week strong.

36

GPP: 40 band pull aparts, 40 band OH triceps extensions

Neural Charge: plyo pushups, speed squats, power clean, jump squats

Feel a little better after that workout. Let’s see how it goes tomorrow.

37

My new belt arrived today. Inzer 10mm Single Prong. That fucker is sturdy! Gonna take some working to get it flexible enough. I don’t really need it for squats since, as you can see, the weight I can use isn’t that heavy. Deadlifts, however, put a little too much strain on me once I get over 300 lbs. I’ll continue deadlifting raw on all sets below 300 lbs.

GPP: 60 band pull aparts

A. ATG Squats: ramping sets of 3, MTW 250 lbs, double wave
B. Deadlifts: ramping sets of 3, MTW 340 lbs, double wave
C. Standing OHP: 105x3, 170x3, 180x3, 190x3, 200x3, 210x3, 200x3
D. Ab Wheel Rollouts: 3x8 (focusing on constant tension)
E. Swiss Ball Cable Crunches: 2x8 @ 100 lbs (same as above)
F. Kneeling Cable Crunches: 3x8 @ 180 lbs (same as above)

With summer approaching, it’s time to cut some abs into this gut. I was really trying to find an ab exercise that I could feel working with constant tension. Kneeling cable crunches seems to work better than the other 2. Whenever I’d tense my abdominals on the other 2, I’d feel mild pain in my lower back. Perhaps it’s because i did them after deadlifts.

38

It’s a miracle I made it.

A. ATG Squat: ramping sets of 3, MTW 250 lbs, double wave
B. Deadlift: ramping sets of 3, MTW 340 lbs, double wave
C. BB Bench Press: ramping sets of 3, 260 lbs, double wave
D. Face Pulls: 4x8 @ 140 lbs (iso hold)

Got to use the new Inzer belt. Half the workout was getting that fucker on and off between sets.

I can’t believe how beat up I feel this week. Probably just need to eat more. It’s difficult on IF to get enough quality calories and protein. Hopefully it should get easier over the next few days. I mean, it’s been 2 weeks already and I’ve dumped about 3 lbs without actually trying to diet down.

39

After a weekend of liquidy green stool…I’m back and ready to go again!

A. Standing OHP: 105x3, 170x3, 180x3, 190x3, 200x3, 210x3, 200x3, 205x3, 210x3, 200x3, 205x3, 210x3, 200x3, 205x3, 210x3, 200x3
B1. Incline BB Press: 200x3, 210x3, 220x3, 230x3, 240x3, 230x3, 235x3, 240x3, 230x3, 235x3, 240x3, 230x3, 235x3, 240x3, 230x3
B2. Shrugs (iso-hold): 255x8, 305x8x4
C. BB Bench Press: 230x3, 240x3, 250x3, 260x3, 250x3, 255x3, 260x3, 250x3, 255x3, 260x3, 250x3, 255x3, 260x3, 250x3
D. Pec Deck: 100x10, 160x8x3
E. Kneeling Cable Crunches: 180x3x10

Strength suffered a bit today. I was starting to struggle on the Bench until I got angry. Need to try and cram more calories into the feeding window.

Funny exchange at the gym. Monday being International Bench Press Day, there’s usually at least a short wait for a bench. So I’m sitting for about 5 minutes waiting for this father-son duo to finish up. Three 20’somethings try and snatch the bench right out from under me while the duo was unloading the bench.
20 Somethings: You all done here?
Me: Woh, guys I was waiting on that. You’re welcome to work in if you want.
Father: If you guys are gonna fight over this, my money’s on him. points to me
Me: light chuckle You guys wanna work in?
20 Somethings: looking at each other with slight embarassment Nah, we’re gonna go over here.

They later took the bench next to me and one of the larger ones (maybe 160-170 lbs) keeps glaring over at me. Don’t know why. I was courteous enough to offer to share. It was the father that made the comment.

40

First day of fail for these types of workouts. A clear sign I haven’t been eating enough with IF.

A. Standing OHP: 105x3, 170x3, 180x3, 190x3, 200x3, 190x3, 195x3, 200x3, 190x3, 195x3, 200x3, 190x3, 195x3, 200x3, 190x3
B. Incline BB Press: 200x3, 225x3, 240x3, 230x3, 235x3, 240x3, 230x3, 235x3, 240x3, 230x3, 235x3, 240x3, 230x3
C. BB Bench Press: 230x3, 240x3, 250x3, 260x3, 250x3, 255x3, 260x3, 250x3, 255x3, 260x2 (fail, so end the exercise)
D. Seated Lateral Raises: 4x8 w/ 25 lb’ers
E. Single Arm Cable Rows: 3x10 @ 100 lbs ea arm
F. Farmer Walks: 4 laps around entire gym w/ 45 lb plate, switching hands at halfway point.

After this round, I’m pretty sure I’m going to take a break from the standing OHP’s and move towards seated military presses for a while. Also, I’m gonna have to start cramming more food down my pie hole in the post-workout window. I estimate I’m only consuming about 3,000.