Side by side of this week and last week.
Following along! You look great. I can see the difference in your midsection and your arms. Nice to see all the hard work in here. Lifting has certainly changed the structure of my body for the better!
[quote]nez1nez wrote:
I may need this day to rest. My groin is in bad shape from sprints. [/quote]
Sprints are brutal on the body, which is why I love them. Honestly, I would not be surprised if your whole body is sore from sprinting.
Have you been following macros to the t, or were there deviations this week? I need as much info as possible on the diet before I change anything.
From the side by side looks like things are tighter arms/torso. Can’t tell on other shots with out side by side
[quote]rds63799 wrote:
I love this thread
I love Nez
I love Spidey
I love Jake
I love everyone[/quote]
<33333
i have been following it- it has been very difficult… grrrrrr.
are you concerned over the weight gain???
yesterday i missed a meal do to the fact that i worked and it was slammed. a few other days this week it was too busy to eat as well. i would think to myself the next day that i should “make up” for it but never did. my diet has pretty much been the same as before except the lack of protein powder.
i think by changing the workout we will see changes. my body responds to change.
The more important question is, are you concerned with the weight gain? This is for you and I want to help you achieve your goals. We can surely keep at it with the current diet set up, or get more aggressive.
From my stand point, I’m looking at the pictures, which haven’t showed much difference to me in the past few weeks. So we can crank up the cardio, or drop the cals, or keep things the same. I want you to be comfortable with the decision though.
I guess cardio. I need my food.
Training part deux
So we’ll stick to A/B/C days, but workouts will be structured a bit differently. You’ll notice a bit more emphasis on power this time.
Workout A (upper)
A: Chin-ups: 1 rep every 15 sec. Go until you can’t get all the way up and stop. Keep track of the number and try to beat it every workout.
B: BB Push-press: 1 set of 5, add a little weight, 1 set of 4, add a little weight, 1 set of 3. Take as much rest as you need on these.
C: Single-Arm DB Row: 4 sets of 12 each arm
D: Push-ups: go until failure, then immediately put your hands on a bench w/ feet still on floor and do push-ups this way again until failure. This is one set. Rest a few minutes and do this for 3 total sets.
E1: Seated DB curl: 3 sets of 15
E2: Lying DB Tricep Extension: 3 sets of 15
F: Rope face pull: 2 sets of 20 (thinking about pulling hands as far back and as far apart as possible)
Workout B (lower)
A: Cleans: 1 set of 5, add a little weight, 1 set of 4, add a little weight, 1 set of 3.
B: Trap-Bar Deadlift: 10 sets of 3, just 30 sec rest. These should be focused on SPEED. You should be a little gassed by the end, but not so much you struggle to accelerate the weight up.
C: Back Squat: 3 sets of 5 (try to go heavy here), then drop the weight and do 1 set of 20. This last set should be tough and really get the lungs burning.
D: 1 leg standing calf raise: these are gonna be with your own bodyweight. Stand on some ledge where you can hold onto something with your arm. Just one foot at a time. Do 5 sets to failure per leg.
E: Hanging leg raise: 4 sets of however many you’re used to doing. This number is very different for everyone.
Workout C (total body)
Legs
A1: Stiff-leg DB RDL: 3 sets of 12
A2: Reverse/backward lunges: 3 sets of 6 per leg
A3: DB Goblet squat: 3 sets of 12
Chest
B1: push-ups: 3 sets of 3 (these are to be explosive as possible. Try to actually throw yourself off the ground)
B2: DB bench press: 3 sets of 8
B3: push-ups: 3 sets of 3 (again as explosive as possible!)
Back
C1: BB Bent-over Row: 3 sets of 10
C2: underhand lat pulldown: 3 sets of 10
Delts
D1: seated DB press: 4 sets of 8
D2: seated DB lateral raises: 4 sets of 8
D3: bent-over DB rear delt fly: 4 sets of 8
Let’s give this a shot for a week. As always, let me know if you have any questions about the exercises.
Let’s stick to the intervals 2x/week. If you’re afraid of hurting yourself with the sprints, you can always do them on a stationary bike, row machine, etc. Stick to the 10 sec as hard as you possibly can for 5 rounds though. If you decide to do them on a day you lift, do them right after lifting. If you do them on an off-day, some time in the morning is probably best.
In addition, try to do a fasted walk first thing in the morning 2 or 3 times this week. At least 30 min. Think power walk like those old ladies with windbreakers and sweat bands =p
I wanna see if this is enough to tip the scale back in our favor. Keep diet the same.
[quote]jskrabac wrote:
In addition, try to do a fasted walk first thing in the morning 2 or 3 times this week. At least 30 min. Think power walk like those old ladies with windbreakers and sweat bands =p
[/quote]
Yay fasted walking. It seriously makes a huge difference with how you look, especially when coupled with HIIT.
Keep it up Nez.
Ok- started the lower today since I just did upper yesterday. I walked this morning and passed all the geezers 
Workout was short and sweet…and taxing.
I’m not worried about hurting myself while sprinting…my groin just has to get used to it.
Should I count calories and let you know what they come out to? Feeling like that may help.
Buying wrist bands tomorrow to match my purse!
You don’t have to count calories as long as you stick to the macros and the counting system I wrote out.
If you’re consistent with the counting and stick to the foods listed daily fluctuations shouldn’t be that much.
Ok.
I’m happy to say that when I woke up this am that I’m sore from the new lower workout. Glutes and abs especially! Soreness equals growth!
I’m headed out to do my sprints…
[quote]nez1nez wrote:
Ok.
I’m happy to say that when I woke up this am that I’m sore from the new lower workout. Glutes and abs especially! Soreness equals growth!
I’m headed out to do my sprints…[/quote]
I’m glad you liked it. It’s always a great sign when glutes are sore. It means you’re using those hips right!
I usually only weigh myself on Sundays but today I weighed in at 108.6! I don’t think I’ve been this light since I was 21 years old (that’s in 1998!)
And I did 15 chin-ups!!!
[quote]nez1nez wrote:
I usually only weigh myself on Sundays but today I weighed in at 108.6! I don’t think I’ve been this light since I was 21 years old (that’s in 1998!) [/quote]
Until you wrote that, I actually thought you were only around 21. I mean that 100% as a compliment.
Congratulations and good luck; looks like things are working for you.
[quote]nez1nez wrote:
And I did 15 chin-ups!!![/quote]
Dang that’s impressive!