That program looks hellishly hard T! It’s bound to kick your ass into shape.
^ ya that…
I’m intrigued…I wonder if there is a way to incorporate a strength movement in the beginning?? Like a 5x5 of squat, DL or OH and then carry on with the prescribed routine…
thats how I would secretly do it, teehee…
the beauty of the program is that it switches up all the time. you will never repeat the set or rep scheme in the 2nd or 3rd rounds. i’ve said this but i will mention again, 3 rounds of 3 phases: it’s 5 days low carb with circuit training stuff, 2 days nutrient isolation then 5 days of low fat w/ muscle building. that =one round
so, tuesday will start the muscle building stuff. very low sets but some interesting training. muscle rounds, antagonistic supersets…stayed tuned… the philosophy of the program is fat loss while maintaining every ounce of muscle and a good chance of building a little. that’s why it switches back and forth.
in regards to the weight fluctuation-yah, shoulda figured that would settle out. i will refrain from reporting numbers. i’ve read and heard of people dropping ‘weight’ quickly and being able to drop 7-10 lbs of water…but i’ve never experienced it for myself. i’m still down and inches are coming off.
i’ll just say that it is a very interesting ‘science’ project i have going on with my scale that measures BF, LBM, H20%…the days that the scale was lowest, the water was the highest…it’s interesting to me-boring to most i’m sure.
happy mother’s day, Betty!
Nlmain, i’m in desperate need of an ass kicking so this is perfect.(bear, don’t even go there) i shouldn’t have waited so long to start it but i thought doing the anabolic diet and going for heavy lifts would have gotten me further. i just want to get to where i want and then i can focus on making gains in the #s department.
last night, lactic acid training, same thing- first set you should aim for 20-50 reps. then crank out as many as you can with only 20 secs rest between. the difference in failure from lactic acid overload in comparison to muscle failure is hyuuge. both are great pain but the lactic acid stuff burns at a completely different level.
i was not nearly as pukey last night:
seated DB shoulder press 15’s: 30,7,7,8,8,9 (reps)
tri push-downs w/ v-bar 40 lbs: 35,25,15,15,15,15
seated leg press (upright, not lying) 85 lbs: 35,15,15,15,12,12,11,10
seated leg extensions<< **EDIT dumb-ass. it was curls for the hammies: 70 lbs:30,10,10,10
2 sets of the core combo (abs, hypers, rotator work)
no prescribed cardio. mowed the front and back lawns for some NEPA.
i should have clarified MIM, the strength movements will come next week. you could do squats and moves in the rack for the lactic acid training but you lose the 20 sec rest time between sets. so exercises with no set-up work best. stepping under the bar kills too much time when you only have 20 secs.
i will copy and past the rationale behind the lactic acid training. it’s supposed to help set up for ‘super-compensation’ when i eat almost all protein today, all fruit tomorrow and then start ‘muscle building’ routine… i bet i sound like a crack pot… 
haaaa ha
"The release of Growth Hormone is facilitated and enhanced by low/stable insulin levels. The two
hormones simply don’t function well together. By performing Lactic Acid Training on the days when
your insulin levels are at their lowest, e.g. the last two days of the low-carb diet phase, you will
maximize the effect of this training style on your Growth Hormone levels.
Lactic Acid Training causes your muscles to fail due to lower cellular pH (the acid lowers pH, which
is the acid-base balance in the blood. When it’s gets too low, your muscles are unable to contract
effectively) and not due to contractile failure (the point where your muscle fibers are too fatigued to
continue). Not being able to push to contractile failure protects the muscles from excessive
breakdown, which is critical to preserving muscle mass under reduced-calorie conditions, i.e.
dieting."
Very impressed with your puke-worthy workouts! Can’t wait to keep following along! And yay for the weight loss so far. 
thanks Blue!
25 min on the cross-trainer. 5 warm up. 15 HIIT, intervals of 30 sec MAX effort, recovery periods of 15, 30 or 45 sec. 5 min cool down.
today’s eats are limited to basically only protein. “very low fat, very low carb” the only fat i’m taking in is from the rotisserie chicken breast i’m eating and maybe one egg yolk later w/whites. 7 carbs from my protein shake and some spinach later…hate this day but i can make it.
actually stretched out and foam rolled after. yay. saw previously mentioned “squat dude” today. holy crap, he tore his bicep. cliff notes: got sloppy with form, was doing preacher curls and heard a loud pop. didn’t think too much of it because it “didn’t hurt” next week when he was doing DL, he heard pop again. turns out this was a minor or partial tear. it was several weeks after this that he fell on that arm snowboarding and tore it completely. gross…
he was lucky in the fact that the tendon wasn’t too damaged and they could re-attach it rather than having to take from his ankle or something?. (because of the long injury period, the tissue was dying…WTF!) he has a long recovery period and is obviously limited. this guy is pretty hardcore so he is healing super quick (snapper i expect the same will happen for you IF you approach it the right way he has to do squats in the smith, bar resting on his shoulders and keeps his arms out in front…but i’m happy that he is improvising and not out completely.
cool looking scar he has across the inner elbow and bicep…yeah, i’m gross like that.
and i’m going to go roll out for a bike ride since the rain is holding off…
Those workouts are giving me lactic acid burn just reading about them. Yikes! Stay strong, and kill it.
thanks kimba. thought of you when i had to navigate through Costco today. i NEVER shop on the ‘weekends’ my weekends are mon and tues… i coulda mowed some people down but i behaved. i also tore into my rotisserie chicken in my car in the lot because i needed protein.
55 min moderate pace bike ride…yay. sooo nice to get outdoors and check out the really nice neighborhoods.
you’re car is going to smell like chicken for days now T - hmm they should make a “rotisary pine tree” car thingy. except it would have the shape of a chicken… I might be on to something here…
Thanks, T, for the healing fast comment.
Are you doing a Tabata program? I did something like this years ago and found that it kicked my ass like nothing else.
Did I just manage to miss what program you’re doing?
The lactic acid build up concept is really interesting, are you getting wicked DOMS?
I freaking love this program! How many times will I say this while you’re on it? Who knows.
Maybe I’ll switch to this in the summer time when I’m off season…
Did you get the program from a book?
snap and pch, it’s called Metabolic Surge. and i’ll refrain from any smart ass comments about you ‘missing’ it since i’ve been babbling about it for a bit now…haaa haa. 
no DOMS-eenteresting, huh?
in a nutshell, it’s about fat loss while preserving every ounce of muscle (if that’s possible) and possibly building a little. so it cycles back and forth between very different training styles paired with very specific macros. to spare everyone else who has heard this crap, you’ll have to scroll back just a few posts where i 'splain it.
maschy-it’s an ebook i bought but ended up with a CD from the author since i had a problem with the download. i will PM you some info. if anyone else is interested in details, feel free to pm me.
ha ha nlmain, the car aired out fine.
yesterday was all fruit eating day. i actually made it fine thanks to being at work super busy for 12 hours. ate a crap load of my juiced stuff and the only non-fruit item i ate was 3 cashew cluster things in bed. let me tell you, after one all protein day and one all fruit day,
today-my sprouted grain toast with eggies and spinach was so f’n delicious i couldn’t believe it. as was my chipotle bowl at lunch.
i also indulged in a small slice of pizza, with some stuff removed so it wasn’t so bad. yeah-this program is ass kicking enough i can cheat like that today and will eat super clean until my planned cheat on saturday. haa haa-that’s only 3 days out…i’m so NOT a dieter!
ok-the workout tonight, Muscle Rounds. each round consists of 6 sets of 4 reps, 10 sec btwn sets, one min between rounds. pick a weight you can do 10 with.
theory is with the super short rests and high sets, you can crank out waaay more than you could doing say, 4 x 8 or 3x10- thus building muscle…
the past 2 nutrient isolation days were to set your body up for hypertrophy this week. low-fat eats and higher carbs. yay
squats: 85 lbs 3 rounds of 6x4
stiff legged DL: 115 2 rounds of 6x4**
standing calves (using HS Vsquat thing) 180 in plates, 2 x 6x4 <<actually did up to 6 on some of them
**note: i’ve only done SLDL with the pre set BB using, 70-90 lbs. it’s very comfortable and i know i’m hitting my hams. since i started in the rack, i pulled the bar out to pull those. very funky-i think i sometimes doing more of regular DL and the form was kinda iffy to be certain i was hitting my hams.
the gym was unusually packed with teenage idiots taking up a lot of space. i was so lucky to walk right up to the rack when i got there. which, by the way-the weights portion was done in about 20 min. another workout of basically no rest.
30 min slow pace bike ride this evening (to make up for pizza-program calls for NO cardio today)
It sounds to me that you are very serious about burning that fat off. Excellent work.
Harcore workout, Talena.
impressive.
and…would kick my ass.
thanks kimba. i needed to get serious about something. i was such a lagger there for a bit. i’m pretty motivated and i intend to keep it that way. insert sandy vag here…staying motivated while working 50-60 hours every week is a challenge on some days.
Edgy-thanks. i think you could hang just fine. i was gonna give you a holla and see how your program was treating you. i’m tired of telling you that you are free to comment here…
tonight: muscle rounds each round consists of 6 mini sets of 4, 10 sec rest between sets. one min rest btwn rounds
Seated Cable rows 90 lbs: 6 x4/ 2nd round, dropped to 75 for 6 x4/ 3rd round, 90 for 6 x4
Flat DB presses: 30’s: 2 rounds of 6 x4/ 3rd round, 2 reps, then dropped to 25’s, upped the reps for 6,6,6, 5 to finish **
MP 55: 6 x 4/ 2nd round, got 3 reps, dropped to 45 to finish last 3 reps
BB curls 40: 2 rounds of 6 x4 <<great form, no cheating…yay!
tricep push-downs: 1 round 60 lbs: 6 x4/ 2nd round 70lbs 6 x4 <<last 2 reps of the 6th set were pretty sketchy so i did 10 tricep bench dips immediately following for good measure
3 x 12 hypers
rotator cuff stuff
i’m not following the prescribed “core combo” stuff-it’s 7 sets of 3 sets of ab, 2 lower back, 2 rotator cuff stuff… i usually muster 3 rounds of that stuff. i hate ab work and my tailbone is still jacked so i’m limited to hanging leg raises which work just fine for me thank you.
**note on the DB chest press: with only 10 secs rest between sets, i have to drop the weights to my lap, sit up to relieve the tension in my arms then lie back down and start pressing. which takes pretty much 10 secs.
on a motivating note, one of the regulars who harasses me gave me a lot of verbal endorsements on my physique…not necessary but sometimes that stuff is good to hear from someone 10 years younger than me. he is always honest and tells me when i’m getting thick as well. so it’s appreciated…ha ha…
the weights were done in about 50 min. tomorrow is HIIT. friday, antagonistic supersets. which means full body craziness…
oh yeah. DOMS from last night’s stuff, yay! unfortunately, i must have used the back a bit much in those SLDLs cause my upper back was sore. at least my hams are nice and sore as are the rest of my legs…
does anyone regularly do stiff-legged DL? what is your feet stance? any pointers for this?
i had a hard time using the oly bar and plates for this. i’ve always used the pre-set BB with very narrow feet stance. which could be completely wrong, but i always felt it in my hammies real good…
I regularly do SLDL’s, …my feet are usually just shy of shoulder width…if you are feeling it in your upper back, I’d say the weight was too much??..think about hinging from the hips and trying to touch your bum to a wall…you should feel a good stretch just past the knees.
Keep up the MOTO!!
Better to feel the stiff-leg DLs in your upper back than in your lower back. I’ve never done these, I normally stick to RDLs when I’m not doing them from the floor.
Killer training, and I’m glad to hear you’re seeing results from it! I need to step my own diet and training back up - bridesmaid dress that fit perfectly 3 weeks ago is now super tight (can barely breathe!) and almost didn’t zip up! You will be my inspiration!