No Off Season: BodyComp Blitz

Training Training Logs
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Hi all,

I’ve been reading articles on T-Nation for about 3 years, which I think corresponds almost exactly to how long I’ve been training seriously, and now that I’m out of college and working, I keep up with the site every day for the extra motivation from guys on here. I only recently started posting in forums, and this is obviously my first training log.

Stats:
Height: 6’3"
Weight: 212-215
BF%: 14-16%
Goal BF%: 9-10%

All-time Lifts:
Squat: 395
Bench: 295
Deadlift: 475

I’m doing John Romaniello’s BodyComp Blitz program, the pdf of which he has been kindly emailing out for free for the past couple of years (there was a thread on it in 2010). Roman’s techniques have always intrigued me–that kind of hormone manipulation with different types of sessions. This particular program mixes different kinds of complexes almost exclusively, with only a few straight sets and heavy days. I’d originally planned to set my own program up, but when I got the email from him I was too amped not to try it out.

This will be a 6-week log that I’ll hopefully keep up with so you guys can check out the program and consider it for your own fat loss benefits. Hopefully I’ll get some “before” pictures up here tomorrow, too.

Today’s Wednesday and I started the program Monday.

Monday’s technique/style: Heavy Training
A1) Push Press 6x6 145lbs
A2) Deadlift 6x4 295lbs

Immediately followed by Mountain Climbers for 120s. These kicked my hips and glutes into absolute overdrive. So tough.

B1) Barbell bent-over row 5x5 (165lbs)
B2) Front Squat 5x5 (up to 195lbs–I started a bit too light)
B3) Push-up Plank 5x45s

C1) Alternating Reverse Lunge 2x25
C2) Explosive Pushups 2x Max Reps

Jump-rope work for about 7 minutes.

Roman’s program has all the rest periods laid out, and rather than just give you the whole thing here, I’ll leave that in case you want to email him. I can tell you that today, my hams and glutes are absolutely on fire. However, that could also be because of the insane sprint workout he had for yesterday.

I’ll post about nutrition next.

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Nutrition:

I’ve only ever kept track of my diet once, and it was sort of botched because I’d been drinking quite a bit in college. This time, I’m really dialing in and figuring it out. Because I used John Romaniello’s training program, I thought it only fitting to use his nutrition parameters as well. For body re-composition, he sets up a few guidelines for maintenance calories and target macros are all based on the GOAL lean body-mass.

Training Days:
2900 Calories
297g Protein
186g Carbs
~107g Fat

Non-Training/ HIIT/ Cardio Days:
2300 Calories
250g Protein
93g Carbs
~103g Fat

Supplementation:
10g Fish oil per day and a multivitamin. I’m drinking 1.5-2 scoops of Metabolic Drive at night depending on how much protein I need, and I’ve always used Optimum Nutrition’s AfterMax for post-workout, which, for anyone who cannot afford the Biotest peri-workout protocols, I would hugely recommend. I also drink a serving of XTend around 11am and again during my workout around 6pm.

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Any questions, let me know!

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These pics are so terrible.

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damn you photobooth!

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Back

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Quads

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Yesterday. Was. Brutal.

Started out with lunges: 6 right-leg, then 6 left-leg, then 5-right leg, then 5 left-leg… All the way down to 1 rep per leg.

Immediately after the SECOND SET OF THESE, had to get on the ground and do 30s plank, then 25 pushups, then 25s plank, 20 pushups… all the way down to 10s planks.

That’s a ton of work all in a few minutes, with no rest.

Roman follows those complexes up with a db curl-db squat-db press complex that moves in pretty much the same way: 6 with each, then 5 with each, then 4, 3, 2, 1.

I was cursing him pretty hard (SORRY!).

Finally, a bulgarian split-squat and front raise complex.

Easily one of the hardest quick workouts I’ve ever done. My legs were absolutely on fire during the planks/pushups from the lunges right before.

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Hey dude, sounds like a cool program, glad to hear you’re sticking to it and not trying to ‘frankenstein’ it. I’ve read all his articles and done pretty much everything he’s posted on T-Nation, His 6 week back spec brought up my back, his 6 week sprint solution got me shredded. Needless to say if he wrote it it’ll work ;). Would like to get hold of this body blitz pdf though, does it seem to be primarily fat-loss focused?

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Hey man, yeah it’s sort of a combination of all of his fat-loss techniques that he’s posted individual articles on in his blog: stuff like heavy complexes, bodyweight days, and high-speed dynamic training, mixed with other muscle building days, like heavy strength days and the descending pyramid training described above. The end result isn’t supposed to be a net weight-change, but rather a fat-loss/muscle-gain at roughly a 1:1 ratio. We’ll see…

I was reading his back specialization program yesterday. I’d love to try that towards the end of the summer, especially now that I’ve heard a success story. I’m doing a tough mudder in July but don’t have a program planned for after that, quite yet, so it might fit perfectly. Roman’s definitely the type of trainer whose quality programs demand results just based on sheer intensity. Great guy, too, for just sharing this stuff.

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The pictures I posted yesterday absolutely sucked, so I asked my girlfriend to take some with a better camera.

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Back 2, different angle.

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From the front. Wide hips, man…

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Hey dude, thanks for posting this. I’m starting a program based on the BodyComp Blitz program, and I look forward to seeing your progress. I’ve done most of the workouts before and they’re fantastic, IMO. Good luck!

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Friday was a tough dynamic bodyweight training day. 3 complexes:

A1) Dips (with pauses)
A2) Pushup Position Plank
A3) Spiderman Lunges
A4) Pushups
A5) Pushup Position Plank
A6) “Pulse” Pushups

This complex got really tough right around A5–your shoulders are just absolutely dead. I could only get 8 pulse pushups (from bottom to 1/4 up) at the end. This was performed once.

B1) Single-leg RDL
B2) Reverse Lunges (20 reps, then 20 pulses PER LEG)
B3) Plank
B4) Mountain Climbers

Roman loves the mountain climbers. On Day 1, I could do about 60 seconds of non-stop ones. After all this hip / lower body work in this complex, though, I could barely squeeze out 20 seconds worth. With a few rests, I got to 60 full seconds of them, though. Complex B was performed twice.

C1) Pullups
C2) Pushup Position Plank
C3) Chinups
C4) Inverted Rows, pulse reps

Performed twice. I F***ed this one up because I, in a dizzy haze, read “pushups” instead of “pullups” for C1, but whatever. I’ll do it right next time.

Went home over the weekend to celebrate mother’s day with my family.

Kept almost spot-on with the diet, except for the birthday dinner for my brother on Saturday night and the Mother’s Day dinner on Sunday. Had sashimi and seaweed salad on Saturday, and some lamb-kabobs and rice on Sunday. Skipped the ice cream, which may have been the hardest obstacle so far (aside from Roman’s god-forsaken sprint routine, that is). Because of all the rice, I just cut the carbs from the remainder of my meals that day (that dinner was at 3pm). Ramped up the protein and ended the weekend on a strong note.

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These workouts look brutal. Need to try and get hold of this program at some point!

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[quote]putter2712 wrote:
These workouts look brutal. Need to try and get hold of this program at some point![/quote]

Haha yeah, you do.

Yesterday was my favorite workout so far (and it was definitely the “hardest”).

A1) Incline DB Chest Press
A2) DB Row on Incline Bench
A3) DB Squat
A4) DB Reverse Lunges
A5) Incline DB Chest Press
A6) Single-arm DB Row
A7) DB Squat (goblet)
A8) Single-arm DB Row

I used 50lb dumbbells for two sets of this thing (10 reps per exercise). By the end, I could barely hold on to the stupid things.

B1) Seated Overhead Press
B2) Alternating Forward Lunges
B3) Low Incline DB Chest Press
B4) DB Rows on Incline Bench
B5) DB RDLs
B6) DB Push Press

Did this complex three times, using 55 lb dumbbells. The reps varied for each exercise, (between 6 and 10). By the time I was doing 10 reps of RDLs, though, I was wiped out.

C1) Wide Grip Pull-Ups
C2) Wide-Spaced Pushups
C3) Narrow Grip Pull-Ups
C4) Narrow-Spaced Pushups
C5) Wide Grip Pull-Ups

Performed only once.

Roman recommends doing an “ab exercise of choice” after all this, and I really need to bring up my obliques, so I did some side-bends and other auxiliary stuff. Could barely hold on to the dumbbell doing those side bends, though.

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I’m gonna post a nutrition log of a typical Non-Training Day.

Breakfast: 7am
2pcs bacon
2 slices Ezekiel Bread
3 egg omelet with 2 slices of ham and 2 slices of cheese
5g Fishoil
Protein: 46g. Carbs: 34g. Fat: 36.5g

Mid-morning Snack: 10:30am
8 oz chicken
Protein 45g. Carbs: 0g. Fat: 8g

Lunch: 1:15pm
8oz chicken, 3/4 cup brown rice, green veggies
Protein: 50g. Carbs: 4g. Fat: 8g

Afternoon Snack: 4:30pm
1 serving whole “raw” almonds
1 string cheese
Protein: 13g. Carbs: 7g. Fat: 20g

Dinner: 6:30pm
8 oz chicken or turkey breast cooked in 1 tbsp olive oil
3/4 cup of rice
Protein: 50g, Carbs: 32g, Fat: 22g

Pre-bed: 10:15pm
2 Scoops Metabolic Drive
5g Fish Oil
Protein: 40g. Carbs 7g. Fat: 8g

Daily Total:
Protein 250g
Carbs 84g
Fat 103g

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If you want to bring up your obliques have a crack at ‘metronomes’. Nothing hits them harder for me.

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Will do, man. Thanks.