[quote]Bartl wrote:
Here is my goal - I’m setting the bar kind of high again.
Race Day is August 22nd. My goal is to weigh in between 180-185 on that day.
That means 30 pounds in 10 weeks. Thats 14% weight loss…
I guess in light of the fact that I have already lost close to 25% of my bodyweight already, I should have nothing to worry about.
except my knee[/quote]
Just another hurdle, you got this.
[quote]Bartl wrote:
Here is my goal - I’m setting the bar kind of high again.
Race Day is August 22nd. My goal is to weigh in between 180-185 on that day.
That means 30 pounds in 10 weeks. Thats 14% weight loss…
I guess in light of the fact that I have already lost close to 25% of my bodyweight already, I should have nothing to worry about.
except my knee[/quote]
You can do it…
I’m looking to do just as much and I’m far fatter… so It should be easier for me! haha…
Let’s doooo this
[quote]Bartl wrote:
Here is my goal - I’m setting the bar kind of high again.
Race Day is August 22nd. My goal is to weigh in between 180-185 on that day.
That means 30 pounds in 10 weeks. Thats 14% weight loss…
I guess in light of the fact that I have already lost close to 25% of my bodyweight already, I should have nothing to worry about.
except my knee[/quote]
3lbs a week? Entirely possible for a man of your calibur.
Here is my goal - 10% body fat or less by August 22nd, weighing in anywhere between 170 and 180.
Why August 22nd? Other than ending our competition at the same time, its the day before my 22nd birthday, and in celebration of reaching my goals, I think I’ll have a nice birthday cake…all to myself. I think I’ll have earned my carbs by that point.
So Chris, whats the protocol on refeeds? You probably wont need them as much as I will since you’re using Surge Recovery. I was thinking every 6th or 7th day I’ll have a 100-200g carb refeed of oats and fruits.
I hope you have your eatin’ pants on, boy!
[quote]Sayjin wrote:
I hope you have your eatin’ pants on, boy![/quote]
It’s starting to heat up! You’ve been called out Chris.
Sayjin’s super sexy ultra mega training schedule©
Sun: Workout A for 5 x 5 reps
Mon: Work Capacity 101 (AM) HIIT (PM)
Tue: Workout B for 4 x 10 reps
Wed: Swimming
Thur: Workout A for 3 x 15 reps
Fri: Bag Work
Sat: Off
I’ll be following this program, as it looks like something I can handle as far as lower body work is concerned - http://www.T-Nation.com/article/bodybuilding/real_fast_fat_loss&cr=
[quote]Sayjin wrote:
Bartl wrote:
Here is my goal - I’m setting the bar kind of high again.
Race Day is August 22nd. My goal is to weigh in between 180-185 on that day.
That means 30 pounds in 10 weeks. Thats 14% weight loss…
I guess in light of the fact that I have already lost close to 25% of my bodyweight already, I should have nothing to worry about.
except my knee
3lbs a week? Entirely possible for a man of your calibur.
Here is my goal - 10% body fat or less by August 22nd, weighing in anywhere between 170 and 180.
Why August 22nd? Other than ending our competition at the same time, its the day before my 22nd birthday, and in celebration of reaching my goals, I think I’ll have a nice birthday cake…all to myself. I think I’ll have earned my carbs by that point.[/quote]
Awesome! My race is the 22nd and I will reward myself the next day as well. Maybe I will make a birthday cake and do a double celebration!
Love the goal too, we can do this!
[quote]Sayjin wrote:
So Chris, whats the protocol on refeeds? You probably wont need them as much as I will since you’re using Surge Recovery. I was thinking every 6th or 7th day I’ll have a 100-200g carb refeed of oats and fruits.[/quote]
I’m not having any cheat meals or refeeds at all. After this first 3 week period I will start slowly adding carbs in like I did before during my race prep.
If you want to add a refeed, go every 7th and try and stay around 100-125g carbs
[quote]dday wrote:
Sayjin wrote:
I hope you have your eatin’ pants on, boy!
It’s starting to heat up! You’ve been called out Chris.[/quote]
Take that!
[quote]Bartl wrote:
Take that![/quote]
My mouth is watering just looking at all of that… especially the Surge Recovery… and the Surge Workout Fuel. So so SO delicious!
Well, I almost puked after my training session today. I thought it was pretty cool.
Here is the training that I will be doing for the next 3 weeks for Phase I of this competition:
M - Running/HIIT
T - Weights
W - Swimming
TH - Weights
F - Swimming/running/HIIT
Sat - Weights
Sun - Running/Bike Ride
For M,F and Sunday, thats basically and/or a one or a combo of both. Its open to which one I feel like doing that day.
As for my actual training, here is what Day 1 looked like:
With a barbell that never left my hands (there is no rest between exercises) -
A1) Overhead Squat x 10
A2) Hang Clean x 10
A3) Military Press x 10
A4) Bent Over Rows x 10
A5) Lunges x 10
A6) Romanian Deadlifts x 10
A7) Front Squat x 10
A8) Standing Calf x 30
REST 2 MINUTES
Same protocol as before only with DB’s
B1) Hammer Curl x 5
B2) Alt. Shoulder Press x 10 ea. arm
B3) Forward Lunge x 10 ea. leg
B4) Bent Over Row x 10 ea. arm
B5) Reverse Lunge w/ a Press x 10 ea. arm
B6) RDL x 20
B7) Standing calf x 30
REST 2 MINUTES
Repeat A
rest 3 minutes
Repeat B
Barbell weights:
65, 55
DB Weights:
37.5, 30
Here is the article which explains the session
Diet for today:
Meal 1)
10 mini-grape tomatoes
1 apple
2 scoops of Grow! Whey (soon to be Low-Carb Metabolic Drive)
Meal 2)
6 oz chicken w/ Pam
Meal 3)
6 oz shrimp w/ Pam
lettuce
Meal 4)
2 scoops Grow! Whey (soon to be Low-Carb Metabolic Drive)
Meal 5)
6 oz shrimp
6 oz broccoli
Surge
For Meal 4 there was supposed to be either veggies or broccoli but I didn’t get to prep any last night, so I didn’t have any.
Meal 5 can be either fish/shrimp/turkey/chicken. I went with shrimp tonight because I didn’t have turkey and I had chicken last night.
[quote]Bartl wrote:
Well, I almost puked after my training session today. I thought it was pretty cool.
As for my actual training, here is what Day 1 looked like:
With a barbell that never left my hands (there is no rest between exercises) -
A1) Overhead Squat x 10
A2) Hang Clean x 10
A3) Military Press x 10
A4) Bent Over Rows x 10
A5) Lunges x 10
A6) Romanian Deadlifts x 10
A7) Front Squat x 10
A8) Standing Calf x 30
REST 2 MINUTES
Same protocol as before only with DB’s
B1) Hammer Curl x 5
B2) Alt. Shoulder Press x 10 ea. arm
B3) Forward Lunge x 10 ea. leg
B4) Bent Over Row x 10 ea. arm
B5) Reverse Lunge w/ a Press x 10 ea. arm
B6) RDL x 20
B7) Standing calf x 30
REST 2 MINUTES
Repeat A
rest 3 minutes
Repeat B
Barbell weights:
65, 55
DB Weights:
37.5, 30
Here is the article which explains the session
http://www.T-Nation.com/readArticle.do?id=1579811[/quote]
Great work.
How long did the session take from start to finish?
[quote]Bartl wrote:
Take that![/quote]
=(
[quote]Sayjin wrote:
Bartl wrote:
Take that!
=(
[/quote]
Come on Sayjin, you not just gonna take one on the chin are you?
(sturing the pot)
[quote]jamessanti17 wrote:
Bartl wrote:
Well, I almost puked after my training session today. I thought it was pretty cool.
As for my actual training, here is what Day 1 looked like:
With a barbell that never left my hands (there is no rest between exercises) -
A1) Overhead Squat x 10
A2) Hang Clean x 10
A3) Military Press x 10
A4) Bent Over Rows x 10
A5) Lunges x 10
A6) Romanian Deadlifts x 10
A7) Front Squat x 10
A8) Standing Calf x 30
REST 2 MINUTES
Same protocol as before only with DB’s
B1) Hammer Curl x 5
B2) Alt. Shoulder Press x 10 ea. arm
B3) Forward Lunge x 10 ea. leg
B4) Bent Over Row x 10 ea. arm
B5) Reverse Lunge w/ a Press x 10 ea. arm
B6) RDL x 20
B7) Standing calf x 30
REST 2 MINUTES
Repeat A
rest 3 minutes
Repeat B
Barbell weights:
65, 55
DB Weights:
37.5, 30
Here is the article which explains the session
http://www.T-Nation.com/readArticle.do?id=1579811
Great work.
How long did the session take from start to finish?[/quote]
With all my mobility and pre-hab work, it took me right around 45 minutes
In case anyone was wondering, Spike is as advertised. Yikes! I have been flying like a bat out of hell since 545 am when I popped my first one.
so much fun!
Bartl,
I wish you all the same success that you had in your PC, which I followed to the end. That’s why I’m on your side.
On a side note. That Surge Workout Fuel, is that left over from the PC or are they selling/giving that stuff to the PC guys?
Whats the deal?
LR
yeah if they’re still giving you that stuff then you might just have to become my private dealer