02/27/2009
*** in the morning ***
interval training on the stationary bike
-6 min drive-in
-18 x [30 sec HII + 15 sec SSI]
-7 min drive-out
Fucking A: - YouTube
“Take me down to the paradise city where the grass is green and the girls are pretty!”
Morning, y’all!
Had a great fasted tabata workout with goblet squats:
- series: BWE
- series: 22 lbs
- series: 44 lbs
- series: 66 lbs
The photo above has been taken prior to that gruesome workout.
And this is a slice of the infamous diet-friendly cheese cake. Low carb all the way.
[quote]FattyFat wrote:
Gotta revive this thread, old tomb raider, me.
*** Summer till fall ***
Injured myself badly, went without training for quite a while.
*** Fall till winter ***
Some serious soul searching (not only training-wise).
*** Winter till now ***
Something just ‘clicked’ inside me and everything went smoothly despite the plethora of injuries I’ve accrued over the years.
For the first time truly following the authors’ recommendations of diverse energy systems work, short but intense lifting sessions, mobility work and lots of Berardi’s nutritional guidelines really helps. Me, at least.
I’m in the groove and I should be getting there, this time.
[/quote]
Hello fatty (can I call you that?) I’d like to say thank you for putting the time and effort in this journal. I was in the same predicament as you last year.
February till April: Sick with major flu. (lost 20 pounds)
April till June: Injured
July till august: Trained wise but ate like shit. Put back original weight lost from sickness.
September till November: Had football so no progress.
November till December: Didn’t train at all.
December till January: Got sick (lost 10 pounds)
But then something clicked for me. Well it didn’t click as much as I forced it to click. I lifted hard since January and gained 20 pounds.
I am very happy to see that you have made good progress and I hope you stay healthy and injury free. I didn’t mean to make this post a hijack, I just wanted to point out our similarities.
Cheers.
Me not being active in my blog doesn’t by any means mean I’m not busting my ass training-wise, folks.
*** 03/01/2009 ***
No training.
House renovation and major cleaning up. Took me a few hours, so let’s pretend it’s NEPA.
*** 03/02/2009 ***
morning: IV training on the stationary bike (fasted)
-5 min drive-in
-12 x [30 s HII + 10 s SS]
-5 min drive-out
*** 03/03/2009 ***
morning: IV training on the stationary bike (fasted)
-5 min drive-in
-14 x [30 s HII + 10 s SS]
-5 min drive-out
evening: lifting session (see last one for the programming)
=> increased the poundages for neutral grip pull-ups and db floor presses by 5.5 lbs each
*** 03/04/2009 ***
morning: tabata goblet squats (like last one)
[quote]Ujjay wrote:
Hello fatty (can I call you that?) I’d like to say thank you for putting the time and effort in this journal. I was in the same predicament as you last year.
February till April: Sick with major flu. (lost 20 pounds)
April till June: Injured
July till august: Trained wise but ate like shit. Put back original weight lost from sickness.
September till November: Had football so no progress.
November till December: Didn’t train at all.
December till January: Got sick (lost 10 pounds)
But then something clicked for me. Well it didn’t click as much as I forced it to click. I lifted hard since January and gained 20 pounds.
I am very happy to see that you have made good progress and I hope you stay healthy and injury free. I didn’t mean to make this post a hijack, I just wanted to point out our similarities.
Cheers.[/quote]
Hi Ujjay,
thanks for the encouragement.
I’m glad you’re back on track, too. Do you have a training log of your own?
You know, imho being able to train is a fucking privilege one should be happy to have. So, here’s to us!
*** 03/05/2009 ***
morning: IV training on the stationary bike (fasted)
-5 min drive-in
-16 x [30 s HII + 10 s SS]
-5 min drive-out
*** 03/06/2009 ***
morning: tabata goblet squats (like last one and business as usual: fasted)
*** 03/07/2009 ***
Yeah…is T-Nation dealing with data loss issues? This log is missing all entries since February 2009.
edit: problem has been fixed. Thanks.
Anyhow, here’s the daily report including the weekly photo update.
HIIT in the morning:
-6 min drive-in
-18 x [30 s HII + 10 s SS]
-12 min drive-out
=> the 5h, 10th and 15th HII were done with a higher resistance (+1) level than usual. On my stationary bike SSI is performed at level 5, HII at level 6. It wasn’t too gentle on my quads, but definitely fun.
=> yesterday, I’ve re-torn my already busted sacro-iliac joint. I’ve slipped while joining my wife and a girlfriend in a jacuzzi.
Don’t ask about my weight, the scale’s nothing if not … error-prone. It says 204 lbs which is downright impossible, since my pants have dropped to 36 (down from 40 in december).
*** 03/08/2009 ***
Had another great lifting session yesterday evening, but I limited it to the A series since my left wrist felt like acting up a bit. Once again, the culprit turned out to be a trigger point in the extensor carpi ulnaris muscle, but this time way down the forearm, just about 2.5 inches above my wrist.
At least I completed the A series in under 25 min.
*** 03/08/2009 ***
I really overdid it with tabata goblet squats this morning.
5 tabata series with 22 lbs
1 tabata bout with 44 lbs
Here’s a video of me doing a 22 lbs tabata bout.
*** 03/09/2009 ***
HIIT in the morning:
-5 min drive-in
-15 x [30 s HII + 10 s SS]
-4 min drive-out
=> for clarification’s sake:
this time I did 5 of the 15 HIIs at resistance level 7
There’s some strain in my right patella tendon. TPT will fix it.
*** 03/09/2009 ***
in the evening: light conditioning workout + rehab
5x light-weight (22 lbs) super set: good-mornings + thrusters + goblet squats + bird dogs + weighted crunches + side bends
~10 min stationary cycling to top it off.
Both my knees (inner area) are kinda bummed. TPT and cryo therapy to the rescue.
*** 03/10/2009 ***
No HIIT in the morning, since I wanted to give my knees some rest. Both my vasti medialis muscles have some really nasty trigger points. I should try to turn my feet farther inwards while cycling and squatting.
I’ve worked said trigger points and now the locations are a bit swollen. Well, swell.
Thoughts, anyone?
In the evening I had a great lifting session. Did both A and B series.
As is obvious from the photos above, I have a peculiar body fat distribution: my back doesn’t carry much fat whereas the fat feels right at home at the front of my trunk.
But my derriere and hips have lost quite a lot of fat and even my pecs got a wee bit leaner.
I’m gonna hit the bunk, have a good one, y’all!
Got sidetracked by a cold and some digestive problems from Wednesday till Thursday.
*** 03/13/2009 ***
In the morning: HIIT on my stationary bike
-5 min drive-in
-16 x [30 s HII + 10 s SS] (4 HIIs were done at level 7)
-5 min drive-out
Tabata Deadlifts
I used 77 lbs.
Of course, I could’ve cranked up the weights to at least 220 lbs, but my dl technique is shite. I’m not beating around the bush: I suck at dl’ing. Sure, I can somehow get a shitload of weight off the ground, but only with a rounded back. My hip flexors and hammies are way too tight.
So, in order to balance my HIIT, I’m going to let my hammies do some work, too. My knees will be grateful for that and I’m sure that doing a lot of correct dl reps on an almost daily basis will let me pick up a thorough dl technique pretty fast.
I didn’t feel too good for lifting, yesterday evening.
*** 03/14/2009 ***
In the morning: HIIT on my stationary bike
-9 min drive-in
-16 x [30 s HII + 10 s SS] (5 HIIs were done at level 7)
-3 min drive-out
Tabata Deadlifts: 77 lbs
*** 03/14/2009 ***
Lifting in the evening.
Cranked out a few additional reps per set per exercise and reduced the training duration. I guess another load increment is in order.
*** 03/15/2009 ***
30 min after getting up, done back to back:
Tabata deadlifts (77 lbs)
Tabata back squats (110 lbs)
Tabata deadlifts (77 lbs)
*** 03/16/2009 ***
HIIT in the morning:
-7 min drive-in
-16 x [30 s HII + 10 s SS]
-4 min drive-out
=> this time I did every second HII at resistance level 7
*** 03/17/2009 ***
Since I’m having trouble getting in enough sleep and also due to my left wrist (ECU subluxation) acting up quite a lot in the past two weeks I decided to shorten the lifting time. Sustainability is key.
Someone told me about Vince Gironda’s (in)famous 8x8, so I read up a bit on that (Christian Thibaudeau has written an informative article about Gironda’s training methods => The Gironda System).
Apparently, Gironda was a proponent of cumulative fatigue for inducing muscle hypertrophy.
Since I’m only familiar with getting stronger, I was sceptical at first, fearing muscle atrophy since I’m in a hypocaloric state and doing a load of energy systems work, but in the end I threw caution to the wind and decided to give the 8x8 system a chance.
[8x8]bent-over db rows: 93.5 lbs[/8x8]
[1x8]db curls: 55 lbs[3x8]
[8x8]db presses: 55 lbs[/8x8]
[1x8]db curls: 55 lbs[3x8]
[3x8]neutral-grip pull-ups: 44 lbs[/3x8]
[6x8]db floor presses: 66 lbs[/6x8]
The whole session took me about 45 min. I wasn’t too winded by the bent-over db rows, but the db presses really did me in. I had to lower the weight tremendously compared to what I could use for a normal set.
That might be in part because I usually suck at high rep pressing movements, but also because I’m currently rehabbing my left shoulder.
The db curls were just spread among the whole lifting session, in-between 8x8s. The neutral-grip pull-ups were down for good measure and I had to cancel the db floor presses after 6 of the aimed-for 8 sets, since my pecs felt pretty strained and I wanted to accommodate my injured left shoulder. That’s why I’ve also used a ridiculously light weight which alomst crushed me in the last set 
I’m inclined to add 1-2 heavier normal sets after each 8x8 super set, just to let my body know to keep to the muscle in case cumulative fatigue isn’t enought to maintain my muscle.
What do you think?
*** 03/18/2009 ***
HIIT in the morning:
-5 min drive-in
-16 x [30 s HII + 10 s SS]
-3 min drive-out
=> I’m keeping the aforementioned scheme (alternating between resistance levels 6 and 7 from HII to HII) provided my knees will hold up.
*** 03/19/2009 ***
In the morning:
Tabata DL (88 lbs) + Tabata Back Squats (132 lbs)
*** 03/20/2009 ***
HIIT in the morning:
-4 min drive-in
-16 x [30 s HII + 10 s SS]
-5 min drive-out
Lifting in the evening:
[8x8]bent-over db rows: 99 lbs[/8x8]
[1x8]db curls: 55 lbs[3x8]
[8x8]db presses: 55 lbs[/8x8]
[1x8]db curls: 55 lbs[3x8]
[3x8]neutral-grip pull-ups: 44 lbs[/3x8]
[7x8]db floor presses: 66 lbs[/7x8]
This time I finished the session in 31 min.
I’ve added another ten minutes of shoulder rehab (scapular db retractions and external db rotations).
I’ll also try to improve the mess with my ECU subluxation by using eccentric flexor curls on that wrist twice a day for three sets each with moderate weight (11 lbs) and 20 reps. That ‘protocol’ has served me well in the past with my right wrist.
But I’m open to your suggestions. I’m not too picky about solutions as long as they help.
Concerning the above photos: I’m finally making some headway in the lower belly area. About time, if you ask me. I’ve lost a lot of fat from my ass and a bit from my pecs.
Gotta hit the bunk, night y’all!
Your a big guy, should you ever decide to shred it up your going to look huge.
*** 03/21/2009 ***
In the morning:
In the morning:
Tabata DL (88 lbs) + Tabata Back Squats (132 lbs)
Shouldn’t have done them, since I was still too fried from yesterday evening’s lifting session. Should’ve gone with plain HIIT on the stationary bike. Will do that later on, today. First, I’ll have to fix my right vastus medialis trigger point.
This morning I’ve started my eccentric wrist curl protocol. Cross your fingers
djrobins,
who’da thunk it?
That’s what I’m currently doing. Obviously.
FattyFat,
I made my comment because its obvious the avatar has changed, but not as much as you saying that your getting cut.
Its also going to be more than you expect like 35-50lbs of weight loss.
Congrats and definately hope you are successful.
*** 03/22/2009 ***
HIIT in the morning:
-5 min drive-in
-16 x [30 s HII + 10 s SS]
-6 min drive-out
=> I’ve gone up one level for each interval class, bringing it down to levels 7 and 8 for HII and level 6 for SSI.
*** 03/23/2009 ***
In the morning:
Tabata DL (88 lbs) + Tabata Back Squats (132 lbs)
*** 03/24/2009 ***
Strapped for time, so no energy systems work in the morning ;-(
Lifting in the evening:
[8x8]bent-over db rows: 104.5 lbs[/8x8]
[1x10]db curls: 55 lbs[/1x10]
[8x8]db presses: 55 lbs[/8x8]
[1x9]db curls: 55 lbs[/1x9]
[3x8]neutral-grip pull-ups: 44 lbs[/3x8]
[8x8]db floor presses: 66 lbs[/8x8]
Had a cold from wednesday through friday, so no training.
*** 03/28/2009 ***
HIIT in the morning:
-5 min drive-in
-16 x [30 s HII + 10 s SS]
-6 min drive-out
Lifting in the afternoon:
[8x8]bent-over db rows: 104.5 lbs[/8x8]
[1x10]db curls: 55 lbs[/1x10]
[8x8]db presses: 71.5 lbs[/8x8]
[1x9]db curls: 55 lbs[/1x9]
[3x8]neutral-grip pull-ups: 44 lbs[/3x8]
[8x8]db floor presses: 66 lbs[/8x8]