[quote]timmcbride00 wrote:
Just curious, why drop eggs?
Why not drop something starchy?[/quote]
I diet Keto with a weekly carb up, so there isn’t anything starchy to drop.
I remember being jealous of the mountains and mountains of Rice you used to shovel down, I just do the same with avocado’s and eggs, seems to work well to get lean for me.
Feb 28
Conditioning: 4 rounds
5 jumps, 5 explosive push ups, 5 snatches, 5 med ball slams
Strength work:
A - Bench @ 185, 5,5,5,4,5 … The first set felt ROCK solid, granted its only 185 but deep into a diet, I’ll take it. I’m actually getting stronger still every week, so I think I have everything “dialed in” as all the cool kids say. I could have gone 5 for 5 on that fourth set, but the 4th rep was “hard” and I didnt want to blow my wad and only get 3 on the next set. Went all out on the last set and got 5, with a rep in the tank. Will smash next week.
B - Deads 5x3 @ 265 all double over hand (because thats more impressive than mixed grip, see?? )
C - Rows 5x5 @ 210, easy peasy
D - Arm Medley … Dat Pump Tho, schedule is messed up this week, so I just threw 5 sets on at the end of today instead of my arms/abs/calves/cardio day
E - 20 minutes bike later tonight
Really does look like you have gotten it pretty figured out. and I feel the same way about seeing guys eat rice and potatoes…But much like you, I don’t get my desired results when I eat them. Eggs and avocados all the way for me.
Great job in here brother, keep it up!
[quote]Alpha wrote:
Really does look like you have gotten it pretty figured out. and I feel the same way about seeing guys eat rice and potatoes…But much like you, I don’t get my desired results when I eat them. Eggs and avocados all the way for me.
Great job in here brother, keep it up![/quote]
Thanks brother, it’s really working out well and I’m going to add your Isolation circuits after this 6 week block is over
To be a carb eater, sigh… It doesn’t seem to have stifled your results though, that’s for sure
[quote]Lonnie123 wrote:
[quote]timmcbride00 wrote:
Just curious, why drop eggs?
Why not drop something starchy?[/quote]
I diet Keto with a weekly carb up, so there isn’t anything starchy to drop.
I remember being jealous of the mountains and mountains of Rice you used to shovel down, I just do the same with avocado’s and eggs, seems to work well to get lean for me.[/quote]
Sorry, I must have missed the keto thing.
Just lurking you, Lonnie. Thinking about adopting some of your ideas putting together conditioning sets.
Tim - no worries man, I don’t think I wtote it out here it’s been a few years since I did it this rigid too. It works for me though like I said
Power puff- thanks for stopping in. As for the conditioning stuff, Check out Alphas log on here, I’m basically stealing the idea from him and he had many, many examples of that kind of stuff in his log. I’m happy to help in any way I can though
No training today, got some back throat bug so I slept in an extra few bourse before work
Busy few days and I got sick so stuff got pushed back,
Monday
-Overhead Press 5x5 @ 135, finally got all the reps here. Gonna stay here and “solidify” this weight for a few more workouts
Pullups 5x10
Squat @ 215, 5,4,4,4,5 … added a rep to the sets I got for 3 last week, getting better.
Wednesday
Conditioning: Tabata Circuit of
A1 - Speed Pushups
A2 - Jumping Jacks
A3 - Mountain Climbers
A4 - Plate Swings ( Did my best to recreate a KB Swing with a 25lb pound)
Repeat one more time
Main Work, Hard 5’s style
Thursday
Conditioning
-Hang snatch to Overhead Squat x 5
-Medball Slam x 8
Main work: Hard 5’s
Klokov Presses @ 95
Front Squats @ 135
Pullups, 15 sets of 5 in between the other 2 exercises
Notes:
-feeling sick still but got the work in
Friday:
Conditioning: 5 rounds
Main work:
Bench @ 185: 5,5,5,5,4
Deads: 5x3 @ 270
Rows: 5x8 @ 135
Notes:
Saturday 3-7
Arms/abs/calves/cardio
Nothing magic, just getting work in for these parts. Did 32 minutes on bike because I have not done it in a few days so I’m making up for lost time. Leaner every week though
Monday 3-9
Conditioning: Bear for 5x8, just the bar again
Strength Work
A1 - Press 5x5 @ 135
A2 - Pull ups 5x10
B1 - Squat 5x5 @ 215
B2 - Rear delt raises
Notes:
Got all the squat reps, everything felt real solid today. I think patience is paying off.
Finally on the tail end of this cold, my wife made a huge pot of home made, super hearty Chicken Noodle soup, so i broke my diet for 2 days and carbed up with that. It was Really good. Dropped the cardio for a few days too and just slept extra as I could. I think I finally licked this bad boy though.
Tuesday 3-10
Conditioning
10,9,8,…1 burpees with 3 pull-ups every break
Hard 5’s, 3 rounds
A1 - standing ring flies
A2 - ring rows
A 3 - snatch high pulls from floor, 95 lbs
B - 24 minutes bike
Notes:
switched up 2 of the exercises for a bit if variety, felt the ting pushups were a bit too easy so I changed the concentric portion into a fly, a bit harder
lots of heavy breathing here, very good session in that regard
Wednesday: Bonus work
I’m trying to incorporate a bit more Waterbury style HFT into the mix, so I added a tiny little circuit for arms today in addition to the 20 minutes on the elliptical. It literally took like 5-6 minutes, but its just to get some bonus work in for the arms.
A1 - “countdown” Bicep iso rows, 3-to-1 (see video)
A2 - Feet elevated diamond pushups to 2 reps shy of failure
I love snatch high pulls from floor. Nothing pumps up my traps like they do.
Tim: I didnt quite get a pump this time around, but the toll on the lungs was hell. That particular day is a full body day with emphasis on metabolic stress, so no pump is understandable.
Thurday 3-12-15
Bit of a change today, switched today from Hard 5’s Front Squat / Klokov Press / Pull Ups, wanted to get some single limb work in as per Waterbury style programming (I bought his books and am going to start incorporating more of his stuff, I’m really liking this style of training after taking it up)
Conditioning: 5 rounds
Lungs already on fire, then
Main Work:
A1 - One Arm Viking Press x 12 each arm
A2 - 5 Pull ups
A3 - Bulgarian Split Squat x 12 each leg
A4 - 5 pull ups
Did that 4 times, total of 48 working reps of each exercise and 45 pull ups over all.
Notes:
-I was a bit apprehensive about switching from the other workout as it was a great layout and exercise selections, but this was the only day I could really get the single limb stuff in
-The viking press was hard, I dont have anything to stabilize with so it was a good core workout too.
Friday the 13th. Day of the deadlift
Conditioning:
Strength:
A1 - bench, 5x5 @ 185… Gotten all!
A2 - fat grip trap bar row x 6, really flexing
B - deadlift 5x3 @ 275
20 minutes bike
Notes:
Good workout, got all the bench reps finally. Gonna stay at this weight until this 6 week block is over to cement it before increasing the weight.
Saturday, get less Fater-day
Arms/abs/calves and cardio for 24 minuted
Solidifying some technique for my upcoming Waterbury stuff today, nothing too crazy volume wise but lots of peak contractions.
Monday 3-16: Steady Improvement
Conditioning - Modified “The Bear” - Start with empty bar, add 5 pounds per round x 5 rounds
Strength Work:
A1 - Overhead Press, 135 x 5,5,5,5,6
A2 - Rings Pullups 5x10
B - Squats 215 x 5,5,5,5,6
Notes:
Conditioning was actually pretty good today. Tough, breathing hard, but do able. I took a “risk” and added that ab wheel rollout (I thought maybe it would melt my core stability in the press and squat) but it was A OK.
Strength work was great… I was going to stick with 5x5 but I changed it on the fly to add a rep to the last set. will likely do this again next week as an AMRAP because its a deload after that, my decision to stay here and “solidify” was smart it seems.
I bought Chad Waterbury’s HFT books and found them VERY intriguing and compelling. I’m going to be using the methods in his book to bring up my Delts, Arms, Back, and Chest ( very likely in that order ) over the next 6 months. If they work I’ll use them for Quads, Glutes, calves and Hammies after that. Basically a full year plan.
This will be my main log still, and I will talk about it here a little, but I will mainly be chronicling that experience here every 4-8 weeks: T - Competitive Bodybuilding - Forums - T Nation
I’ve been following your log on and off for more than a year (Edit: actually for much longer than that if I include your contest prep log). Just wanna say keep up the great work and thanks for being an inspiration for me to try to get lean haha. I hate doing cardio with a passion but your metcon ideas over the years helped make it much more interesting.
Wow man, thanks. Sometimes I think it just me and a few others, but every now and then someone else shows up.
Any questions you have I’m happy to help.