Fasting Day 8 (Very easy conditioning)
20 minutes on the Watt Bike cycling around 10,000m
3 Likes
Fasting Day 9 (Bench and Squat)
Bench: 55kg/121lbs x3, 62.5kg/138lbs x3, 70kg/154lbs x3, 75kg/165lbs x3, 80kg/176lbs x3, 85kg/187lbs x1 and 72.5kg/160lbs x4
Paused squats: 100kg/220lbs x5, 110kg/243lbs x5 and 115kg/254lbs x5
Single leg RDL: 2x10 each side with two 12kg/26lbs kettlebells (balance sucks!)
Bulgarian Split squats: 2x10 each side with two 20kg/44lbs Kettlebells
Single arm Iso lateral horizontal bench press: 2x10
Single arm low cable row: 2x10
3 Likes
Fasting Day 10 (Deadlift and Incline press)
Deadlifts: 120kg/264lbs x3, 135kg/298lbs x3, 150kg/330lbs x3, 165kg/364lbs x3, 180kg/397lbs x2 and 190kg/419lbs x1
Seated Barbell overhead press: 2x40kg/88lbs x5 and 45kg/99lbs x5
DB walking lunges: 2x20 with 22kg/49lbs
Single leg smith machine hip thrusts: 2x10 each leg
Single arm lat pulldown: 2x10
Single arm DB press: 2x10 with 22kg/49lbs
4 Likes
Fasting Day 11 (Very easy conditioning)
20 minutes on the Watt Bike cycling around 10,000m
Fasting Day 12 (Very easy conditioning)
1 hour 25kg/55lbs weighted vest walk
3 Likes
Fasting Day 13 (Squat and Bench)
Squats: 100kg/220lbs x3, 115kg/254lbs x3, 130kg/287lbs x3, 145kg/320lbs x3, 150kg/331lbs x2 and 155kg/342lbs x1
Pause Bench: 65kg/143lbs x5, 70kg/154lbs x5 and 75kg/165lbs x5 also did 85kg/187lbs x1
Single leg RDL: 2x10 each side with two 12kg/26lbs kettlebells (balance sucks!)
Split squats: 2x10 each side with 40kg/88lbs
Single arm seal row: 2x10 with 20kg/44lbs
Single arm incline press: 16kg/35lbs x10 and 18kg/40lbs x10
4 Likes
How do you feel with the fasting
1 Like
So far so good haven’t really had a bad workout, all be it they are very low volume
Not tracking nutrition so probably eating close to maintenance or even a surplus some days during the night.
Also using electrolyte tablets to help with hydration.
1 Like
Fasting Day 14 (Very easy conditioning)
1 hour 25kg/55lbs weighted vest walk
3 Likes
Weekly summary
So this week hasn’t been too bad to be honest.
Had a ‘bad’ bench session compared to week one but then I realise I set a PR on week one so can’t complain that I didn’t manage to do it again.
Squats were better this week than last which was not expected and deadlifts were pretty much the same but subjectively felt smoother
2 Likes
Fasting Day 15 (Incline press + deadlifts)
Incline press: 45kg/99lbs x3, 50kg/110lbs x3, 55kg/121lbs x3, 60kg/132lbs x3, 65kg/143lbs x2, 70kg/154lbs x1 and 55kg/121lbs x6
3 inch deficit deadlifts: 120kg/264lbs x5, 130kg/287lbs x5 and 140kg/309lbs x5
Single leg Leg press: 2x10 each leg
Death marches: 2x20 (10 each side) with 24kg/53kg kettlebells
Single arm low cable row: 2x10 each side
Single arm flat DB press: 2x10 with 24kg/53kg
3 Likes
Fasting day 16(light cardio)
20 minutes on the Watt Bike cycling around 10,000m
10 minute treadmill jog
Power cleans: 40kg/88lbs x5, 50kg/110lbs X5 55kg/121lbs X2 and 3x1 with 60kg/132lbs
4 Likes
Fasting Day 17 (Bench and Squat)
Bench: 55kg/121lbs x3, 62.5kg/138lbs x3, 70kg/154lbs x3, 75kg/165lbs x3, 80kg/176lbs x4, 85kg/187lbs x1, 90kg/198lbs x1 and 72.5kg/160lbs x6
Paused squats:10kg/243lbs x5 and 2x5 with115kg/254lbs
Single leg leg press: 2x10 each side
Single leg hip thrust: 2x10 each side
Single arm seal row: 2x10 with 20kg/44lbs
Single arm incline press: 2x10 with18kg/40lbs x10
4 Likes
Fasting day 18 (light cardio)
20 minutes on the Watt Bike cycling around 10,000m
10 minute Max incline walk
Power cleans: 40kg/88lbs x5, 50kg/110lbs x 55kg/121lbs x2, 60kg/132lbs x2 and 62.5kg/138lbs x1
3 Likes
Keep killing it!!
1 Like
Fasting Day 19 (Deadlift and Incline press)
Deadlifts: 120kg/264lbs x3, 135kg/298lbs x3, 150kg/330lbs x3, 165kg/364lbs x3, 180kg/397lbs x2, 190kg/419lbs xFAIL and 185kg/408lbs x1
OHP: 3x5 with 30kg/88lbs
Single leg Leg press: 2x10 each leg
Single leg RDL: 2x10 each side with two 12kg/26lbs kettlebells (balance sucks!)
Single arm lat pulldown: 2x10
Single arm decline DB press: 2x10 with 22kg/49lbs
Well failing the top single sucked but considering that is the heaviest I’ve ever pulled I can be happy with 97% of my max
4 Likes
Fasting day 20 (light cardio)
20 minutes on the Watt Bike cycling around 10,000m
Power cleans: 40kg/88lbs x5, 50kg/110lbs x5 60kg/132lbs x1
Hang cleans: 40kg/88lbs x3,3, 50kg/110lbs x2,1
5 Likes
Fasting Day 21 (Squat and Bench)
Squats: 100kg/220lbs x3, 115kg/254lbs x3, 130kg/287lbs x3, 145kg/320lbs x3, 155kg/342lbs x2, 162.5kg/358lbs x1 (not sure on depth) and 150kg/331lbs x1
Larson press: 2x5 with 60kg/132lbs and 1x5 with 65kg/143lbs
Single leg Hip thursts: 2x10
Split squats: 2x10 each side with 50kg/99lbs
Single arm low row: 2x10
Single arm flat DB press: 2x10 with 25kg/55lbs
4 Likes
Fasting day 22 (light cardio)
20 minutes on the Watt Bike cycling around 10,000m
Power cleans: 40kg/88lbs x5, 50kg/110lbs x3 and 60kg/132lbs x1
4 Likes
Fasting Day 23 (Incline press + deadlifts)
Incline press: 45kg/99lbs x3, 50kg/110lbs x3, 55kg/121lbs x3, 60kg/132lbs x3, 65kg/143lbs x2, 70kg/154lbs x1 and 60kg/132lbs x4
Paused deadlifts: 120kg/264lbs x5, 125kg/275lbs x5 and 130kg/287lbs x5
Single leg Leg press: 2x10 each leg
Death marches: 2x20 (10 each side) with 24kg/53kg kettlebells
Single arm low cable row: 2x10 each side
Single arm seated DB press: 2x10 with 14kg/31lbs
4 Likes
Fasting Day 24 (Very easy conditioning)
1 hour 25kg/55lbs weighted vest walk
Fasting Day 25 (Bench and Squat)
PART 1
Bench: 55kg/121lbs x3, 62.5kg/138lbs x3, 70kg/154lbs x3, 75kg/165lbs x3, 85kg/187lbs x2, 90kg/198lbs x1, 80kg/176lbs x2, 82.5kg/182lbs x1 and 2x3 with 75kg/165lbs
Box squats: 120kg/264lbs x5, 125kg/275lbs x5 and 130kg/287lbs x5
PART 2
Bench press: 40kg/88lbs x3, 60kg/132lbs x3, 70kg/154lbs x3, and 80kg/176lbs x2
Single leg leg press: 2x10 each side
Single leg RDL: 2x10 each side with two 12kg/26lbs kettlebells (balance sucks!)
Single arm seal row: 2x10 with 20kg/44lbs
Single arm incline press: 2x10 with18kg/40lbs x10
5 Likes