Starting today with a log. I have been way up on my performance and I am coming back after a period off (junk food/no traiing etc). Stats suck right now, so no need to point that out - I am trying.
This is a log based on the X Size program. A bit dated, but I am giving it a try. Concept is low cardio to not jeopardize gains. Calories are lowered to cut a bit, but mainly concentrated on building muscle. Long rest times are the norm here. The workouts are short and have slow lifts 4 sec up, 4 down, 2 pause. It is harder than it seems, so weight is far less than normal. I figured that now that I am in a low point, I am not sacrificing as much by trying this. Bought program awhile ago but scared to try and possibly sacrifice my gains. I guess the closest concept is Mentzger’s Heavy Duty, but I understand that this adds more in later on so it doesnt stay the same. I will post here, but updates will be only as I am able.
Starting Stats:
Weight: 196.8
Body Fat: 33%
Height: 5’6"
Chest: 40.5
Waist: 42.5
Thigh: 24.6
Arms: 14.0
Shoulder: 50.6
Calf: 15.9
Forearm: 11.2
Neck: 15.25
Butt: 42.5
Goals for now (per program) 2175 Kcal. 62C/25F/13P
One HIIT session per week, no other cardio (per program)
Days and exercises to be determined based on results.
Max Test. (Keep in mind this is based on 4 second pos/4 sec negative so weights lower than my norm. Also starting over after long break.
Max Test 1
Bench: 200
DB Flye: 45
Overhead BB Tricep Extension: 90
Workout 1:
Flye 30x75 sec (30x7)
Bench 155x36 (155x3) wow, slow makes a diff.
BB OHD tricep 75x36 (75x3)