You got some nice thick arms.
Once you drop some weight (maybe 2-3 kgs) I think you will look decent.
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[quote]young n wrote:
I hope this doesn’t come off as a rude statement.
So your in full fat loss mode?
And your plan of attack towards that is simple and sinister?
Any other details? That I might have over looked? (I’m not even getting into/asking about the nutrition aspect of it.)[/quote]
Not rude at all!
Yes I’m following Simple and Sinister with pull-ups in the morning and my main goal is fatloss.I don’t believe I need to follow a specific fatloss-routine to lose fat, I think I’ll be fine following any routine so long as my diet is in check. Although I think the high frequency that I’m doing will help.
I’m following Simple and Sinister to keep my strength up and continue working on technique, while my diet should take care of fatloss. If/when my fatloss stalls I’ll add sprints and complexes in, but I won’t alter my actual basic routine.
[quote]theBird wrote:
You got some nice thick arms.
Once you drop some weight (maybe 2-3 kgs) I think you will look decent.
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Thanks a lot mate!
It took me 8 weeks to get from your level of leanness to one in my avatar so you shouldn’t have too difficult a time.
However, you took an approach totally different than I.
[quote]RATTLEHEAD wrote:
It took me 8 weeks to get from your level of leanness to one in my avatar so you shouldn’t have too difficult a time.
However, you took an approach totally different than I.[/quote]
Ah great thats good to hear. You’ve really helped with my mental approach to this, thanks. I’m just going to give it as long as it takes, I’m in no rush. It would be awesome to be as lean as you are in your avatar.
Simple and Sinister Day 8
Morning Training
Ring Pull-Ups: 6,5,4,3,3
Evening Training
Single Arm Swings (5x10): 2 sets with 20kg, 3 sets with 28kg
Turkish Get-Ups (5x1): 4 sets with 20kg, 1 set with 28kg
Run: 1.6 miles
Nutrition
I’m going out to a Brazilian restaurant tonight with old friends. I’ve only had 400kcal today so I should be ok. I’ll have a tonne of meat.
Bodyweight: 96.2kg
Simple and Sinister Day 9
Evening Training
Single Arm Swings (5x10): 2 sets with 20kg, 3 sets with 28kg
Turkish Get-Ups (5x1): 4 sets with 20kg, 1 set with 28kg
Ring Pull-Ups: 6,5,4,4,3
I had to bail on the very last bit of the 28kg TGU on the left side, technique definitely has a long way to go but is progressing steadily.
Nutrition
Protein pancakes and fruit. Lol.
Bodyweight: 95.1kg - Lowest yet on this cut.
Interesting research has just been done on the link between high protein diets and increased cancer risk. There is a thread discussing it on here.
What is the progression on the pulls up? Sorry if I missed it somewhere.
Your weight has been on a slight decline?
Keep up the good work as always.
[quote]young n wrote:
What is the progression on the pulls up? Sorry if I missed it somewhere.
Your weight has been on a slight decline?
Keep up the good work as always.[/quote]
I’m doing the fighter pull-up routine from Pavel’s website. You increase volume from the bottom up. It’s hard to explain fully, but you do it like this:
Day 1: 5, 4, 3, 2, 1
Day 2: 5, 4, 3, 2, 2
Day 3: 5, 4, 3, 3, 2
Day 4: 5, 4, 4, 3, 2
Day 5: 5, 5, 4, 3, 2
Then you take a rest day then start again, but all up 1 rep. It’s been a perfect method for easing into ring pull-ups which I’ve never done before, and I generally prefer high frequency training.
Yeah weight has been on a slow but steady decline.
Thanks
Climbing Day
Morning training
Turkish Get-Ups (5x1): 5 sets with 20kg - Technique was horrible in a half-asleep state lol.
Evening
2 Hours Climbing - I’m falling in love with climbing, it’s absolutely awesome. My limiting factor is definitely my intrinsic finger strength though, my forearms, biceps and back felt absolutely fine by the end but my fingers were a mess.
Nutrition
2,302kcal
201g proten
Bodyweight: 95.4kg
Hey furo,
Tgu are pretty cool. I find that I move better and just feel more athletic during my workouts now that I’m using them, despite the baby weights I use.
I forget if you ever described your nutrition beyond counting total calories and protein. I was curious if you kept track of anything else.
[quote]pabergin wrote:
Hey furo,
Tgu are pretty cool. I find that I move better and just feel more athletic during my workouts now that I’m using them, despite the baby weights I use.
I forget if you ever described your nutrition beyond counting total calories and protein. I was curious if you kept track of anything else.[/quote]
That’s great, I’m really enjoying them too. I’ve never trained them consistently before.
I do intermittent fasting. On days when I’m being good I follow something like this:
5pm: Nuts and fruit
7pm: Large amount of chicken, rice and greens
9pm: Eggs and nuts
On days when I’m not so strict I switch the earlier and later meals with IIFYM equivalents eg sandwiches. I pretty much always keep the main meal the same.
[quote]pabergin wrote:
Hey furo,
Tgu are pretty cool. I find that I move better and just feel more athletic during my workouts now that I’m using them, despite the baby weights I use.
I forget if you ever described your nutrition beyond counting total calories and protein. I was curious if you kept track of anything else.[/quote]
That’s great, I’m really enjoying them too. I’ve never trained them consistently before.
I do intermittent fasting. On days when I’m being good I follow something like this:
5pm: Nuts and fruit
7pm: Large amount of chicken, rice and greens
9pm: Eggs and nuts
On days when I’m not so strict I switch the earlier and later meals with IIFYM equivalents eg sandwiches. I pretty much always keep the main meal the same.
Simple and Sinister Day 10
Morning Training
Ring Pull-Ups: 6,5,5,4,3
Evening Training
Single Arm Swings (5x10): all 5 sets with 28kg
Turkish Get-Ups (5x1): 4 sets with 20kg, 1 set with 28kg
Nutrition
Unknown
Bodyweight: 95.4kg
A good day. I think Simple and Sinister is great, and this routine is doing a great job of addressing some of my especially weak areas, particularly my core. Hopefully strengthening it will really help my lower back issues.
My plan is definitely to re-introduce barbell work at some point though.
[quote]furo wrote:2 Hours Climbing - My limiting factor is definitely my intrinsic finger strength though, my forearms, biceps and back felt absolutely fine by the end but my fingers were a mess.
[/quote]
I hate to say this but
You should try bottoms up TGUs, it will help with the finger strength.
Not saying to replace the intended version of the TGUs from simple and Sinister (or maybe you could), but maybe a set or two before your main working sets.
Again this is your training and your the boss, just throwing some ideas out there.
And it will only help solidify the TGUs movement pattern very quickly.
I’ve seen people take a break from the regular version of the TGUs and perform the bottoms up version for a month, only to return to the regular version and have a drastic improvement in the flow of the movement with a 8+ kg heavier KB.
Keep up the good work.
[quote]young n wrote:
[quote]furo wrote:2 Hours Climbing - My limiting factor is definitely my intrinsic finger strength though, my forearms, biceps and back felt absolutely fine by the end but my fingers were a mess.
[/quote]
I hate to say this but
You should try bottoms up TGUs, it will help with the finger strength.
Not saying to replace the intended version of the TGUs from simple and Sinister (or maybe you could), but maybe a set or two before your main working sets.
Again this is your training and your the boss, just throwing some ideas out there.
And it will only help solidify the TGUs movement pattern very quickly.
I’ve seen people take a break from the regular version of the TGUs and perform the bottoms up version for a month, only to return to the regular version and have a drastic improvement in the flow of the movement with a 8+ kg heavier KB.
Keep up the good work.[/quote]
Thanks, that’s a great idea! I might keep the normal TGUs as written but do a couple of additional sets at the end bottoms up.
Or what about bottoms up overhed press? Would that work? I could do some of them every morning.
Sounds like you eat a lot of nuts.
I love nuts, but I find that on days that I eat eggs and nuts my fat intake sneaks up to the mid 100’s pretty quickly.
I know you try to keep protein intake high everyday, but what does your carb and fat intake look like? And what are you favourite nuts?
Mine are in this order; macadamias, cashews and almonds. I know I should probably eat more walnuts.
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[quote]theBird wrote:
Sounds like you eat a lot of nuts.
I love nuts, but I find that on days that I eat eggs and nuts my fat intake sneaks up to the mid 100’s pretty quickly.
I know you try to keep protein intake high everyday, but what does your carb and fat intake look like? And what are you favourite nuts?
Mine are in this order; macadamias, cashews and almonds. I know I should probably eat more walnuts.
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Yeah I really like nuts. I try to eat paleo where it’s convenient, and nuts are an easy way to do it. I usually eat cashews in the first meal and walnuts in the last, and occasionally I eat almonds. I think walnuts are my favourite.
Yeah the nuts and eggs are high in fat, but they are really my only fat sources so overall it’s not too bad. Besides them I just eat chicken, rice, fruit and veg.
My macro breakdown looks like this on strict days:
200g protein
175g carbs
85g fat
I don’t calculate carbs and fats on my less strict days, I just aim to keep protein and total calories the same. I imagine I eat more carbs and less fat.
Simple and Sinister Day 11
Morning Training
Ring Pull-Ups: 6,6,5,4,3 - These were a real struggle, not sure why as yesterday the pull-ups felt quite strong. Rest day tomorrow.
Evening Training
Single Arm Swings (5x10): all 5 sets with 20kg - I felt like doing a bit of a deload on these, was a bit tired.
Turkish Get-Ups (5x1): all 5 sets with 20kg - These felt good.
Nutrition
Unknown
Bodyweight: Unknown
[quote]furo wrote:
Or what about bottoms up overhead press? Would that work? I could do some of them every morning.
[/quote]
If you were to do something like what your asking then I would go with something like . . .
Your pull ups supersetted with regular grip 1 arm KB overhead press,
And bottoms up grip with the Turkish Get Ups during Simple and Sinister.
But there are better options than that.
“Knowing” you, I would assume that you would want to do the pull up/KB press as a daily thing, which you could but I would want you to go heavy on the KB press and not heavy but “challenging” on the bottoms up TGUs.
And I would not want you going heavy on the KB press everyday.
I could keep throwing ideas at you but the whole point of your training is to keep it SIMPLE (& sinister).
Sorry if I’m not making sense.
If you got any questions feel free to ask.