Hey Jonny can you do me a massive favour and complain to the gym desk about them taking away all the heavy Dumbells. Apparently if we all complain they’ll buy some new ones and a rack to put it on. Would have sent this to you on FB but mine’s buggered. Get Danny on it too? Good stuff with the training, I saw the eccentric-less stuff, looked brutal!
@ bambi: Yea, will do, I hadn’t even noticed tbh, not been using dumbells recently. Did they give a reason?
4/12/2010:
Session was somewhat lacklustre, last time I do anything other than neural charge on fast days.
A: hang-snatch: 20,30,40
A: chin up: 20x6,25x5,20x5,20x5,bwx6,bwx5,bwx5
B: Cable pullover: ramped in to 40kg in sets of 6
C1: 1 arm preacher curl: ramped to 20kg in sets of 4-6
C2: band curl: sets of 10
D1: Isometric curl
D2: reverse curl: ramped to 40kg in sets of 6
E1: wide grip pulldown (no biceps) sets of 8
E2: blast straps curl
@ bambi: Yea, will do, I hadn’t even noticed tbh, not been using dumbells recently. Did they give a reason?
4/12/2010:
Session was somewhat lacklustre, last time I do anything other than neural charge on fast days.
A: hang-snatch: 20,30,40
A: chin up: 20x6,25x5,20x5,20x5,bwx6,bwx5,bwx5
B: Cable pullover: ramped in to 40kg in sets of 6
C1: 1 arm preacher curl: ramped to 20kg in sets of 4-6
C2: band curl: sets of 10
D1: Isometric curl
D2: reverse curl: ramped to 40kg in sets of 6
E1: wide grip pulldown (no biceps) sets of 8
E2: blast straps curl
@ bambi: Yea, will do, I hadn’t even noticed tbh, not been using dumbells recently. Did they give a reason?
4/12/2010:
Session was somewhat lacklustre, last time I do anything other than neural charge on fast days.
A: hang-snatch: 20,30,40
A: chin up: 20x6,25x5,20x5,20x5,bwx6,bwx5,bwx5
B: Cable pullover: ramped in to 40kg in sets of 6
C1: 1 arm preacher curl: ramped to 20kg in sets of 4-6
C2: band curl: sets of 10
D1: Isometric curl
D2: reverse curl: ramped to 40kg in sets of 6
E1: wide grip pulldown (no biceps) sets of 8
E2: blast straps curl
They said it was a ‘health and safety hazard’ because people are tripping over them (lol) but also that they’ve got a deal with hammer strength for the dumbells and as they’re not hammer strength they shouldn’t be there or something like that. Fricking stupid
Day after 2nd fast and 1 week of CTs program
Pulse fast yesterday was horrible
5/12/2010
Upped calories to maintenance, despite it only being a neural charge workout.
A: Full clean & Jerk (40kg) - literally buzzing after this
B: depth press-ups (3 plates)
C: lunge jumps
6/12/2010
2 sessions, SOOO much volume.
Session 1:
Power snatch activation, worked up to 50.
A: Seated OHP (Fat gripz): 30,35,40,45,50,55,50,50,52.5,52.5,55,55,50
B: Floor press (Fat gripz): 50,60,65,70,75,80,85,80,80,82.5,82.5,85,85,80
C: Bench: 85,90,95,100,105,100,100,102.5,102.5,105,105,100
Session 2:
Vertical jump activation, dislodged a ceiling tile again
A: Squat: 90,100,110,120,130,135,125,125,130,130,135,135,125
Eccentric-less upper body work:
sled front raise: 25kg 6 lengths
sled chest press: 30kg 4 lengths
sled fly: 30kg 2 lengths
I added 20 mins of walking after this.
Got in and eat so much food, its amazing that i can do that while dieting. Macros: 273p/300c/52f (2760kcal) - with exercise expenditure this puts me at a 1171 deficit.
Arrived today, its made me feel so warm.
7/12/2010
Session 1:
A: Dumbell snatch
A: OHP: same sets as yesterday
B: Floor press: same sets as yesterday
C: Bench: same as yesterday, dropped one set of MTW due to reps slowing
D: Deadlift: 100,120,140,150,165,155,155,160,160,165,165,155
Hopefully gunna do second session later, today was carb refeed: 170,600,59 - again fat was higher than i would have liked. Tomorrow is pulse fast
For comparison, day of refeed, before pulse-fast
hi jonny well done on the training what kind of foods where you eating at the start of your training as your bf% came down really well and quickly?
Session 2:
Same ramp again on bench, if anything, performance was better than in the first session.
Added some eccentric-less work for chest and shoulders, finished with abs. Considering the volume, feel fantastic.
@ mccuaig: throughout my cut i mainly used a carb-cyling approach. I actually don’t pay a lot of attention to food types, I believe that as long as protein is high and constant carbs and fat can come from almost any source (disregarding health reasons).
8/12/2010
Neural charge workout: Full snatch, medicine ball chest press, push press, vertical jump.
BCAA fasting today: 2 scoops CHO, 60g BCAA, 2 scoops whey, 5g fish oil, 3 HOT-ROX, 4L water, 2 coffees with splash of skimmed milk.
Day after pulse fast, feel a lot tighter
3 day update
Since Friday my diet basically derailed, I was feeling run down from extended dieting and training and I used this for an excuse to basically eat what I wanted for a few days. While annoying, I’m determined to get back on the wagon for 4-5 more weeks of strict training and dieting (with the exception of xmas day). I’ve treated the past few days as a checkpoint and used it to evaluate goals and progress. Here’s my plan:
Keep a weekly deficit for another 4-6 weeks depending on consistency, progress and strength levels. Deplete glycogen and water and get some decent photos taken while dry. Eat maintenance for a month or two, maybe a slight surplus but i’ll really looking to reset my set-point. So I’ll set around the 22nd of January as a date to take some pics - I’ll then eat maintenance for the rest of that term at university. I’m also gunna bare in mind that in 3 weeks time (for example) I’m satisfied with my leanness, ill dry out and eat maintenance for a while, so its a fairly flexible really, 22nd Jan is the absolute latest.
I plan to use CTs HP Mass training and use a similar set-ip to what i detailed earlier
Ive used 3,150kcal as my maintenance (assuming a daily training session)
Monday: Upper pressing - Below maintenance 2800kcal 270p/60gf/290gc
Tuesday: Upper pressing (2 sessions) - Maintenance 3,150 270p/60gf/370c
Wednesday: neural charge - Pulse fast
Thursday: Lower pressing (2 sessions) - Above maintenance 3,500 270p/40f/520c
Friday: Lower pressing (2 sessions) - below maintenance 2800kcal 270p/60f/280c
Saturday: neural charge - Pulse fast
Sunday: Lats + biceps - maintenance 3,150 270p/60f/370c
leaved about 8500kcal deficit per week. Not bad considering in eating over 3000kcal 3 days per week
15th/16th December
Same training session - took about 90-100 mins each session:
A: Snatch/Power clean: up to around 50kg on both.
A: Overhead press: 30,40,45,50,55,50,52.5,55,50,52.5,55,50,52.5,55,50
B: Floor press: 50,60,70,75,80,85,80,82.5,85,80,82.5,85,80,82.5,85,80
C: Bench press: 80,90,95,100,105,100,102.5,105,100,102.5,105,100,102.5,105,100
I did squat on monday, deadlift yesterday:
D: Squat: 90,100,110,120,135,125,130,135,125,130,135,125,130,135,125
D: Deadlift: 100,120,140,150,165,155,160,165,155,160,165,155,160,165,155
Diet was on point both days - I noticed both days were structured around clean food only with no cravings for crap, its interesting that a couple of days with relaxed constraints can really help motivation.
12th: 274/290/55
13th: 284/370/50
Fats came mainly from flax, fish oil, almond butter and seeds. Carbs from rice, sweet potato, O+W bars, wholemeal bread and workout fuel. Protein from pepto-pro, egg whites, chicken, cottage cheese and whey.
Today is a pulse fast: ~30g BCAA, 1 milky coffee and 2 scoops of whey, 2 HOT-ROX caps
I think for me its more of a convenience thing, although its actually horrible while doing it. My scale weight is normally down the next day and i notice I feel much ‘fuller’ the next day as soon as I eat. It puts me in a 5000kcal deficit each week without training which allows me to eat above maintenance on some days meaning I can keep going with what i’m doing for longer than I had planned. I have 3 days of maintenance/above maintenance each week, allowing for some strength/minor muscle gain - basically extreme carb cycling to get me into the lower range of single figures.
Feel like I’ve stored a bit more water than last high carb day. Odd because i opted for cleaner carbs than other occasions. Today is lower body pressing.