HIIT Full Body Weight Workout

Training Logs
41

Much better workout tonight, although it is my lighter workout day. First day of doing both front and back squats with plates on the bar. The weight was a pathetic 65 lbs but i dont have any plates other than two 45’s and two 10’s nor do i have a squat rack. The ackwardness of the movement is going away which is what i want to accomplish this week. Dang, I can see I’m gonna really like doing these things.

Front Squat at 65 lbs 3 sets x 5 reps

Back Squat at 65 lbs 3 sets x 5 reps

Bench Press 135 lbs 6 sets of 5 reps

Bicep Curl w/25 lb db 2 sets of 10
Bicep Curl w/30 lb db 2 sets of 10

Tricep skull crushers w/25 lb db 4 sets of 10

Floor Presses 25 lb db 4 sets of 10

200 situps on decline bench

42

[quote]Sailorchris wrote:

I dont think the 1 gram per body weight of protein applies across the board to everyone. When you look at my percentage of body weight that is fat (40%) vs lean muscle it just doesnt compute that I should injest 330 grams of protein daily. Thats the equivalent of eating three pounds of steak per day. Sorry, just aint gonna happen. But my natural weight before the weight gains was around 180, and my goal weight is 225 so I try to keep the proteins on the upper edge of this range.

[/quote]

If weight loss and muscle retention is your goal, you’d be wise to implement this 1gm/lb SailorChris…Don’t know if you’ve read here yet about the TEF which stands for the thermic effect of food; but this is how it works out. Your body needs to expel a certain ammount of energy to break down and process the foods you take in. Both Carbs and Fats take only 4 calories for every 100 taken in, to be processed…while protein is much harder for your body to break down into its amino acid building blocks and will consume 24-25 calories per 100 taken in…So the NET CALORIC IMPACT OF PROTEIN IS 75% VS. 96% in carbs and fats. As a result, just eating more protein will force your metabolism to up-regulate. Just a slight shift of taking in a little more of your calories from protein and offsetting it by cutting back on your carbs will go a long way in helping you lean up while retaining all your muscle…and possibly gaining some muscle while losing weight.

I too am overfat, yet I base my protein consumption on my total body weight instead of my projected lean mass. I take in 180-220gms/day from protein shakes alone and the rest I get in my one or two solid meals I eat. [My current diet is pretty much like the transition phase for the V-diet] I buy my protein in bulk from the same site where I keep my own workout log.

43

[quote]SeaHag wrote:
Sailorchris wrote:

I dont think the 1 gram per body weight of protein applies across the board to everyone. When you look at my percentage of body weight that is fat (40%) vs lean muscle it just doesnt compute that I should injest 330 grams of protein daily. Thats the equivalent of eating three pounds of steak per day. Sorry, just aint gonna happen. But my natural weight before the weight gains was around 180, and my goal weight is 225 so I try to keep the proteins on the upper edge of this range.

If weight loss and muscle retention is your goal, you’d be wise to implement this 1gm/lb SailorChris…Don’t know if you’ve read here yet about the TEF which stands for the thermic effect of food; but this is how it works out. Your body needs to expel a certain ammount of energy to break down and process the foods you take in. Both Carbs and Fats take only 4 calories for every 100 taken in, to be processed…while protein is much harder for your body to break down into its amino acid building blocks and will consume 24-25 calories per 100 taken in…So the NET CALORIC IMPACT OF PROTEIN IS 75% VS. 96% in carbs and fats. As a result, just eating more protein will force your metabolism to up-regulate. Just a slight shift of taking in a little more of your calories from protein and offsetting it by cutting back on your carbs will go a long way in helping you lean up while retaining all your muscle…and possibly gaining some muscle while losing weight.

I too am overfat, yet I base my protein consumption on my total body weight instead of my projected lean mass. I take in 180-220gms/day from protein shakes alone and the rest I get in my one or two solid meals I eat. [My current diet is pretty much like the transition phase for the V-diet] I buy my protein in bulk from the same site where I keep my own workout log.[/quote]

My diet has evolved over the last couple of months. It started out being a well rounded wholesome foods diet to clean up my eating habits. It then went to a protein heavier diet, and today my focused is on heavy protien ingestion. Protein accounts for about 40-50% of my daily diet depending on the day. Since hunger is no longer an issue for me my goal is to eat as much protein as i can limiting the amount of carbs i eat. I do eat food though for my primary three meals, my protein shakes are my smaller snack meals. I also regularly eat nuts, and white fish for these in bewteen meals.

I’ve found that I actually like protein powder in a glass of water so i suppossed i could add a scoop with my nine millions glasses of water i drink everyday. This would increase my protein intake but not my food intake. The protein shakes fill me up and if i have them for more than one snack meal then i feel bloated.

Thats good advise, i can certainly increase protein thru whey.

44

Really good workout tonight.

Tonights session was the 19th HIIT workout

DB Romanian Deadlift to Split Snatch (plus lunge) with 10lbs db weights 4 sets x 5 reps

Bent Over Row - Back Extension Hybrid
using Olympic bar 135lbs 4 sets x 5 reps

Dynamic Lunge plus shoulder press with 10 lbs db 4 sets x 5 reps

4 x 20 squat jumps; 20s squats; 20s squat and hold (that is a total combination of 4 sets of 5 for each in the sequence listed).

Tabata bike sprints:
Pedal hard for 20s followed by 10s of easy pedaling (4 minutes). Pedal easy for 5 minutes then (4 minutes) of the 20s:10s cycle.

Deadlifts 4 sets x 5 reps at 135 lbs

Waterbury DB Row 4 sets x 5 reps using 25 lbs db

Kettlebell swings total of 80 using 18 lbs

Tricep skull crushers 25 lbs 4 sets of 10 reps

45

Good lite workout today. Didnt get to sprint yesterday or today, i’m going to try for tomorrow morning.

Front Squat at 65 lbs 3 sets x 5 reps

Back Squat at 65 lbs 3 sets x 5 reps

Bench Press 135 lbs 6 sets of 5 reps

Bicep Curl w/25 lb db 2 sets of 10
Bicep Curl w/30 lb db 2 sets of 10
Bicep Curl w/35 lb db 1 set of 5

Floor Presses 25 lb db 4 sets of 10

200 situps on decline bench

Other than trying to get the 20/40 yard sprints in I’m going to take the day off tomorrow.

46

Hey Chris, how are the back squats coming along?
I just tried my new PR the other day and I finished all 5 reps but the bar was falling down my back by the 5th rep!
But yea, squats are fucking addicting, especially when you start upping your weight 10lbs every day.

47

[quote]funkhauser wrote:
Hey Chris, how are the back squats coming along?
I just tried my new PR the other day and I finished all 5 reps but the bar was falling down my back by the 5th rep!
But yea, squats are fucking addicting, especially when you start upping your weight 10lbs every day.[/quote]

I guess they are going good. I dont have a rack yet so the weight is light but i’m working on form, and getting the quads and hammies used to the squat. Good to hear your getting to personal PR’s. Keep me posted on your progress.

48

Today was a good workout day. My daughter came into the garage and did a full weight workout routine with me. She is 16 years old '5 4" 115 lbs all of maybe 10/12% body fat. She has never lifted any weights, ever. Her workout was awesome.

Front Squats Standard Bar with 30 lbs 3 sets of 5 reps

Back Squats Standard Bar (bar only) 3 sets of 5 reps

Deadlift Olympic Bar 45 lbs (bar only) 3 sets of 5 reps

Bench Press Standard Bar w/35 lbs 3 sets of 5 reps

Sit ups on decline bench 100 at body weight

Tabota bike routine 15 minutes.

I got about 75% of my HIIT program in but who cares about my routine, i’m proud of hers.

49

hey mate nice work

To the others asking about fitday you can download it from torrent sites for free thats what ive done its a great program

50

Chris…it’s good to see you staying active in your thread here and obviously with your workouts. I know you stated that your weight loss regimen started back in January; but how long have you been hitting the weights? The reason I ask is because in my experience trying to build muscle greatly accelerates fat loss…and you’d be better served to start upping the weight you are lifting and putting more intensity into fewer sets. You’ll still get all the conditioning work you need if you continue doing your tabata work; but lets see some progression in your load.

51

[quote]SeaHag wrote:
Chris…it’s good to see you staying active in your thread here and obviously with your workouts. I know you stated that your weight loss regimen started back in January; but how long have you been hitting the weights? The reason I ask is because in my experience trying to build muscle greatly accelerates fat loss…and you’d be better served to start upping the weight you are lifting and putting more intensity into fewer sets. You’ll still get all the conditioning work you need if you continue doing your tabata work; but lets see some progression in your load.[/quote]

I definately agree with you. I do need to increase my weight load. I started working out with cardio only at the beginning of February. And then lightly added weights towards the end of February. I’d say I made the decision to find a weight routine and start it in late February.

The equipment I started with is a bench I bought for my son when he was in the 7th grade with a standard weight set with a total weight of 140 lbs. I pretty much got thru that weight over the next month or so.

I then bought an Olympic Bar with 2 45 lb plates and this is what I’ve been using for both my my bench and deadlifts. I’m poised to buy an Olympic weight set next week. I would have bought it earlier but I had been waiting for my son to come home for the summer and pick out a set.

However, I found a weider bumper 300 lb set with another Olympic bar for about $210.00 bucks. In fact I tried to order it this afternoon but the places website was down.

With this new set I can get more weight plates on the bar and start to increase my weights. I’ve been limited to the equipment on hand in my garage. It will also help that my son will be working out with me during the summer instead of going to a gym.

He wants to accomplish a couple of different strenght and speed goals while he is home and doesnt necessarily want to waste time going/coming from the gym and/or workout facilities (he used to lift at a free lift gym, and do speed work with a speed coach). He also needs to use the summer to bulk up for summer football camp which starts in late July.

I’m also going to buy a squat rack so I can get the squats going as well.

While I’m posting, i pretty much took the week off. I worked out on Monday but got bit by a spider and my leg swelled up and my right knee started to lock up. Its about gone so I worked my bench, biceps, triceps, and helped my daughter get through her second workout today.

52

Hey Chris, it’s Chris. (Okay, that’s lame, but I still giggle whenever I can say it.) Nice work so far. You’ve really gotten into the lifestyle. It’s awesome that your kids are starting to be a part of your training too.

About your scale issue from the other day, that’s one of the reasons we try to use the same scale throughout the training program. To establish a trend, regardless of the scale used, if you’re “X” pounds one day, and you’re “X-15” pounds 30 days later, you know you’ve gotten progress.

On that note, what’re we down to today?

[quote]Sailorchris wrote:
I want to ask anyone who reads this if they have read Berardi’s article about G-Flex and what they might think about working out several times per day, segregating body parts with a comprehensively thought out routine. And, if you do/don’t agree with the philosophy of G-Flex do you know of any training programs or articles which might be helpful in assembling a daily training program.[/quote]

I like the idea of G-flux, in that, whenever you can be more active and still maintain a smart nutrition plan, only good things will happen. I also really like Berardi’s idea of hitting a certain number of weekly hours of activity (I believe he said 5 hours per week).

I’d stick to the plan you’re doing now, and keep things as is. With the only exception being, if your schedule permits, you could chop one day’s workout straight down the middle and do it in the a.m. and p.m. If you try this out, I don’t know think I’d double up on your PWO shake protocol (if you have one, I hadn’t noticed). I’d probably do half and half on that also, depending on what it is.

53

Hey Chris, I just learnt a great lesson in the gym the other day.

For the last week I’ve been stuck on my squat at the same #s. The bar felt like a million pounds and I couldn’t finish my full 3X5. Each session I became more agitated and intimidated by what I was putting on the bar. Well this sunday I was pretty pissed off that my progress had shut down so fast that I became drastic to the point of deciding to take a week off and deload.

What I decided to do monday was hit the gym to just see if I was still at a wall. Turns out I was able to not only complete all 3x5 but also did these at 5lbs higher than what I was stuck at all last week!

The whole lesson that I learned was to have faith in your body; this lifting stuff is probably 80% mind games you play with yourself and 20% work.

Sounds like you will be able to have some more fun in the gym with your son and a couple hundred pounds of weights. Keep up the great work.

54

[quote]Chris Colucci wrote:
Hey Chris, it’s Chris. (Okay, that’s lame, but I still giggle whenever I can say it.) Nice work so far. You’ve really gotten into the lifestyle. It’s awesome that your kids are starting to be a part of your training too.

About your scale issue from the other day, that’s one of the reasons we try to use the same scale throughout the training program. To establish a trend, regardless of the scale used, if you’re “X” pounds one day, and you’re “X-15” pounds 30 days later, you know you’ve gotten progress.

On that note, what’re we down to today?

Sailorchris wrote:
I want to ask anyone who reads this if they have read Berardi’s article about G-Flex and what they might think about working out several times per day, segregating body parts with a comprehensively thought out routine. And, if you do/don’t agree with the philosophy of G-Flex do you know of any training programs or articles which might be helpful in assembling a daily training program.

I like the idea of G-flux, in that, whenever you can be more active and still maintain a smart nutrition plan, only good things will happen. I also really like Berardi’s idea of hitting a certain number of weekly hours of activity (I believe he said 5 hours per week).

I’d stick to the plan you’re doing now, and keep things as is. With the only exception being, if your schedule permits, you could chop one day’s workout straight down the middle and do it in the a.m. and p.m. If you try this out, I don’t know think I’d double up on your PWO shake protocol (if you have one, I hadn’t noticed). I’d probably do half and half on that also, depending on what it is.[/quote]

Hi Chris, I dont know what the weight is, I havent weighed myself since mid march. My scale here at the house only weigh’s to 300 lbs so I’ll pop into the doc’s office this week (its in my neighborhood shopping center) and get a new weight.

As for the G-flux, I read your advise. I’m happy to follow it. However I do have a questions. I’m glad you responded to this becasue I had posted in several threads but no bites. I had been thinking of actually adding some Cardio three days a week in the mornings the day following my HIIT and the day of my lighter upper body and arms weight day. 1/2 mile walk for warm up, then 8 20 yard sprints at 50% effort, 8 40 yard sprints at 75% effort, and 8 40 yard sprints at 90% effort. 1/2 mile warm down, and stretches.

If i add this cardio then I would cut back my upperbody days to two per week instead of three days per week. The HIIT routine already goes four days a week and I’d like to leave it there for now. Is this too much?

55

[quote]Sailorchris wrote:
I had been thinking of actually adding some Cardio three days a week in the mornings the day following my HIIT and the day of my lighter upper body and arms weight day. 1/2 mile walk for warm up, then 8 20 yard sprints at 50% effort, 8 40 yard sprints at 75% effort, and 8 40 yard sprints at 90% effort. 1/2 mile warm down, and stretches.

If i add this cardio then I would cut back my upperbody days to two per week instead of three days per week. The HIIT routine already goes four days a week and I’d like to leave it there for now. Is this too much?
[/quote]

So you want to drop upper body from three sessions down to two, and increase cardio to four HIIT sessions and three sprint sessions? Just to make sure I followed that. That’s a ton of cardio, and all of it high intensity, to boot.

If we’re seeing decent results with the HIIT/Tabata, I wouldn’t add more sprinting. But if you’re itching to do more work, you could add lower intensity morning walks (casual NEPA-style) on those upper body days. You could probably push it to some fast walk-almost jog/walk-stroll intervals, but that would be about it.

It would also mean you wouldn’t necessarily have to decrease your upper body training, because the lower intensity wouldn’t interfere with your recovery or training later in the day.

Again, if what we’re doing now is working (dropping weight, losing inches, and getting stronger), we don’t want to mess with it, even if we’re getting anxious for even better results.

However, if the current training planning isn’t producing the results desired, then we can look to switch things up.

Hope your knee and leg are doing better. F’n spiders.

56

[quote]Chris Colucci wrote:
Sailorchris wrote:
I had been thinking of actually adding some Cardio three days a week in the mornings the day following my HIIT and the day of my lighter upper body and arms weight day. 1/2 mile walk for warm up, then 8 20 yard sprints at 50% effort, 8 40 yard sprints at 75% effort, and 8 40 yard sprints at 90% effort. 1/2 mile warm down, and stretches.

If i add this cardio then I would cut back my upperbody days to two per week instead of three days per week. The HIIT routine already goes four days a week and I’d like to leave it there for now. Is this too much?

So you want to drop upper body from three sessions down to two, and increase cardio to four HIIT sessions and three sprint sessions? Just to make sure I followed that. That’s a ton of cardio, and all of it high intensity, to boot.

If we’re seeing decent results with the HIIT/Tabata, I wouldn’t add more sprinting. But if you’re itching to do more work, you could add lower intensity morning walks (casual NEPA-style) on those upper body days. You could probably push it to some fast walk-almost jog/walk-stroll intervals, but that would be about it.

It would also mean you wouldn’t necessarily have to decrease your upper body training, because the lower intensity wouldn’t interfere with your recovery or training later in the day.

Again, if what we’re doing now is working (dropping weight, losing inches, and getting stronger), we don’t want to mess with it, even if we’re getting anxious for even better results.

However, if the current training planning isn’t producing the results desired, then we can look to switch things up.

Hope your knee and leg are doing better. F’n spiders.[/quote]

Yeah, you pretty much had it right. I am getting anxious to get more done. I dont have to do the sprints, and will instead add the morning walks, albeit faster pace walk.

I’ve been a little frustrated I havent been able to workout for the last week and a half becuase of my leg. It’s still swollen and theres been a good deal of pain from that fricken spider bite. Yesterday was the first day my leg started to feel better with little pain, and today was even better. I will resume my HIIT program tomorrow, and the walk in the morning and upper body work later on saturday. I’ll post these workouts each of the two days.

Unlike my diet (I post everything I eat in fitday - everyday) I haven’t really done a very good job of tracking my progress in terms of weight loss and inches. I know the inches are coming off, because I can feel it and see it, and my clothes are starting to not fit. There has been some weight loss but I didnt have an accurate beginning point on my weight so I dont know exactly how much weight I’ve lost. I weighed 344 lbs the last time I weighed in late March. I suspect I started around 360 lbs. I’ll weigh myself tomorrow and post it. [Edit] I’ll also take a set of full measurements and post them as well.

PS I like the “Coach Poached” pickup in Bruno’s thread. Thanks for coming in and hanging out with me.

57

[quote]Sailorchris wrote:
I know the inches are coming off, because I can feel it and see it, and my clothes are starting to not fit.[/quote]
Clothes and pictures trump bodyfat calipers any day of the week. If you can, choose one specific outfit (a certain pair of jeans and a particular t-shirt), and try it on the same day each month or every two weeks.

Pay attention to how it fits at the waist, in the sleeves, and in the legs. The old saying is “the scale never lies”, but that’s bull. The denim doesn’t lie. :wink:

Cool. Looking forward to it. Try to take several measurements throughout the body. Shugart has the folks in the Physique Clinic doing this, and I recommend similar. I usually use: neck, upper arm (bis/tris), nipple line, just under pecs/breasts/man boobs, across belly button, across hips (where you’d wear a belt), upper leg (mid-to-upper thigh), and lower leg (calf).

Ha, yeah. When I worked in a commercial gym and a trainer tried to persuade another trainer’s client to work with them instead, we called it poaching. The reverse rarely happens, but it’s funny anyway. I’m just trying to help any folks who want help. Looking forward to seeing your progress.

58

HIIT program workout tonight was a lot harder than usual since I’ve had 10 days off. Pretty much kicked my butt.

DB Romanian Deadlift to Split Snatch (plus lunge) with 10 lbs, 4 sets of 5 reps

Bent Over Row - Back Extension Hybrid with Oly 135 lbs 4 sets of 5 reps

Dynamic Lunge plus shoulder press with 10 lbs db 4 sets of 5 reps

20 squat jumps; 10 full rom squats; 20 second squat and hold. All three equal one set. Do a total of 4 sets.

Tabata bike sprints:
Pedal hard for 20s followed by 10s of easy pedaling. Continue with this sequence for 8 rounds (4 minutes). Pedal easy for 5 minutes. Do another 8 rounds of the 20s:10s cycle.

Front Squat - Push Press Combo Oly bar only 4 sets of 5 reps

Waterbury DB Row with 25 lb 4 sets of 5 reps

5 minutes of kettlebell swings with 18 lbs

Removed deadlift from routine to keep it light on my leg today.

I didnt get to a scale today so I’ll do that tomorrow while out running erands.

59

Saturdays workout was HIIT

DB Romanian Deadlift to Split Snatch (plus lunge) with 10 lbs, 4 sets of 5 reps

Bent Over Row - Back Extension Hybrid with Oly 135 lbs 4 sets of 5 reps

Dynamic Lunge plus shoulder press with 10 lbs db 4 sets of 5 reps

20 squat jumps; 10 full rom squats; 20 second squat and hold. All three equal one set. Do a total of 4 sets.

Tabata bike sprints:
Pedal hard for 20s followed by 10s of easy pedaling. Continue with this sequence for 8 rounds (4 minutes). Pedal easy for 5 minutes. Do another 8 rounds of the 20s:10s cycle.

Front Squat - Push Press Combo Oly bar only 4 sets of 5 reps

Waterbury DB Row with 25 lb 4 sets of 5 reps

5 minutes of kettlebell swings with 18 lbs

60

Sunday the new 310 lbs of bumper weights came out of the box and onto a bar(s).

Today was the first workout with the additional weights. I had a couple of different PR’s but had to cut the workout short. Today is my duaghters 17th birthday and she wanted Sushi down at the bay for her birthday.

DB Romanian Deadlift to Split Snatch (plus lunge) with 10 lbs, 4 sets of 5 reps

Bench Press 135 lbs 2 sets of 5 reps, PR 155 lbs 2 sets of 5 reps, PR 165 lbs 1 set of 2 reps and 1 set of 1 rep (failed on second rep).

Deadlift 135 lbs 2 sets of 5 reps, PR 155 lbs 1 set of 5 reps, PR 185 lbs 1 set of 5 reps, PR 205 lbs 1 set of 5 reps.

Tabata bike sprints:
Pedal hard for 20s followed by 10s of easy pedaling. Continue with this sequence for 8 rounds (4 minutes). Pedal easy for 5 minutes. Do another 8 rounds of the 20s:10s cycle.

I had more room on the deadlifts but didnt want to push the weight increase to fast. I’ll work these weights for two more deadlift sessions and then see how it feels for more. The bench was max so I’ll work a bit under max weight as much as I can to build strength and try to increase in a couple of weeks. I still havent made it to weigh myself, I keep forgetting to stop. I’ll do it early this week. I’ll also post my body measurements this week.