I’m eating quite alot of veg and salad, so not hungry after I’ve eaten, but I just always feel a bit lacking in energy, I guess I’m really just looking forward to upping carbs!
Should have had a rest day but felt full off energy so did
Upper B
10mins treadmill
Incline db bench ss Tbar row: 20kg Db, 25kg Tbar 3x12 60secs rest. (Db up to 22 next Tbar same but concert rate on form.)
10mins treadmill
Bnp 15kg ss Db Lateral raises 6kg 3x12 (keep same but slow down negative)
10mins treadmill
Dips bw ss triceps push downs ss cable crunches (Dips x12, Tri pushx 8, cable crunches x20) x3
10 mins treadmill.
Maybe… remember when you are dieting your ability to recover is hindered so excessive volume will kill ya. The original split I gave you didn’t have alot of accessory movements for a reason. With a limited capacity to recover spending it on accessory movements is largely wasted energy. Rather than bumping your carbs I recommend you revisit your routine and look for movements that are not high value items and table them for when you can increase your cals again. In general here are your core movements:
Upper Horizontal Pull Compound
Upper Horizontal Push Compound
Upper Vertical Push Compound
Upper Vertical Pull Compound
Lower Push Squat Compound
Lower Pull DL Compound
– Ralphie
My thinking was although there’s alot of volume, intensity is low because in keeping weights down for higher reps and having 10 minute breaks on the treadmill between the supersets?
Only planning to do this til August, then I fancy 531 bbb.
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Recovery is affected more by volume than intensity. So the goal is to maximize “effective” volume while keeping the total volume low. Rest/pause is a good tool to accomplish this. If you gotta have your volume than one strategy might be to wave load your rest/pause sets. So something like this…
- Pick a target rep range for your goal (singles… 4-6, 6-8 or 8-10)
- Anytime you can hit the top of your range add weight (5lbs for upper or 10lbs for lower)
- Progressively add more sets until recovery becomes an issue then deload and repeat
So using the above you might do something like this (I’m not including warm up sets).
Week 1 - (Deload) - single activation set (just shy of failure)
Week 2 - activation set + 1 pause
Week 3 - activation set + 2 pause
Week 4 - activation set + 3 pause
We are following a double progression strategy both taking weight increases where we can and wave loading volume. This strategy also incorporates a programmed deload which will allow fatigue to dissipate.
– Raphie
Food for thought!
Really bad nights sleep, got some metal in my eye yesterday, spent most of afternoon in hospital. All OK now but itchy, probably had about 2 hours sleep.
Was planning a rest day of cv only, then decided fuck it and did some deadlifting as well.
Lower B
20 mins treadmill
Deadlift 60kg 20
100kg x 8
140kg x5
160kg x2
170kg 3 singles
160kg 3 singles
140kg with straps x8
Squat
60kg x8 energy crashed here so stopped
Treadmill 10 mins.
Stocking up on supplements with money I’ve saved not drinking.
Susprised I was allowed to take over a whole kitchen cupboard!
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Bcaa’s
Pre workout
Intra workout
Zma
Cla
Fish oil
Multivit
Maltodextrin carbs
Thermopure boost
Protein blend.
We’ve decided to have our family holiday at Christmass instead of the summer.
I’m self employed and don’t earn whilst not working, so going away in the summer means I loose quite a bit of money. The 10 days around Christmas’s I dont/can’t work anyway so it makes better financial sense.
Got 10 days on Boa Vista, Cape Verde booked 19th to 29th of December., so 19th of December is my goal date to be in awesome shape!
I’m undecided whether to stay in calorie deficit til 180 lbs (8lbs away) then do 531 bbb 3 month challenge in a calorie surplus, then go back to deficit to lean up for the holiday, or do 531 for next three months then giving me about 9 weeks to lean up.
Top Abs are just starting to become visable, I’m happy with current definition on arms shoulders and chest, but legs seem to be stubbornly holding onto fat.
I’m also getting fed up with constantly feeling fatigued, and I’m not sleeping well, keep waking at 0200-0300 and not getting back to sleep.
Might be time to start upping calories.
Great work so far!
Wow way to go
I think I need to put some mass on now, I was thinking diet down to fully visable abs, but don’t think I want any more ribs and veins showing. My missus doesn’t like it.
@FlatsFarmer @burnur, thanks guys, I’ve dropped 11 lbs in the last 4 weeks and don’t think I’ve lost any muscle. It’s weird how quickly quite drastic changes have come about. I suppose until you hit a certain level of body fat, changes aren’t noticeable, but every few days now im seeing a new vein, or bit of muscle I’ve never seen before.
Dude… that’s really good progress.
To be fair I think the different lighting helps.
That and starting to do some cv!
Rest day
20 mins treadmill
Face pulls ss cable crunches
20mins treadmill.