Serge Storms Experimentation Log - New Methods to Gain Muscle and Lose Fat

Training Training Logs
321

Nailed it yesterday.

2500 cals

200g P
260g C
62g F

Training Tuesday

Abbreviated floor work session. I think the breakin’ moves might progress faster on an every-other-day schedule until I build up enough capacity in my joints, ligaments, and tendons. I did one handstand, that’s about it.

I did get some interesting work done by progressing through shadow movements in all my favorite sports.

I did some lateral bounding and shadow strokes for tennis, including the full serving motion.

I did some block jumping and attack jumping for volleyball. I also did some defensive movement and shadowed some passing movements. I threw some golf in there as well. I’m golfing tomorrow.

Lifting - 40 minutes

arms, shoulders, traps

All DB work.

The 30s now feel like what the 20s used to feel like, but the 15s still feel like 15s.

In other words, I’m building strength over time in these DB movement patterns, especially things like curls and reverse flies where I’m using DBs in the 20-35 lb range.

But in movements where I’m very unleveraged and holding the DBs far away (strict lateral and front raises), my performance gains are more qualitative. I’m still using 15lb DBs, but I really own the shit out of them now compared to a year ago.

The strength gains in the 20-30lb DB range are very interesting. It’s not like I got stronger in the sense of being able to lift more weight. It’s more like I need a 30lb DB in order to produce the same contraction quality, fatigue, pump, and tension as I produced with a 20lb DB about a year ago.

I’ve seen much more hypertrophy with this type of progression than with anything else I’ve ever done.

I apologize to the staffs and patrons of all the gyms I’ve visited during this leg of my training journey. I do not mean to desecrate your tools and customs. I’m especially sorry about the thing I did to the ab rocker at that hotel gym in Nashville. That was probably pushing things a bit.

322

Spent some time in Key West last week, so I missed a few workouts.

I did get a chance to golf, though. Crushing drives.

Saturday’s gym session felt pretty shitty - too many days off (two days) and too much boozing in Key West.

Sunday was awesome. I made some progress on the 1990’s by just working on turning around in circles while doing a hand stand.

Today, I tried walking on my hands for distance, which turns out to also be a great way to work on balance.

The lifting is all good.

WEIGHT = 198

I expect a rapid weight loss throughout this week, and I’m thinking this time it will stick.

There is an imaginary calendar in the back of my head and it’s counting down to an imaginary target date in March, so it’s time for me to start making linear progress towards that condition.

323

WEIGHT-192

The magic of the stomach flu diet. Works every time when you need to drop a quick 7 pounds or so.

Hopefully the residual aches and weakness will not take too long to subside, I feel like shit and I’m bored out of my skull.

324

[quote]Serge A. Storms wrote:
The strength gains in the 20-30lb DB range are very interesting. It’s not like I got stronger in the sense of being able to lift more weight. It’s more like I need a 30lb DB in order to produce the same contraction quality, fatigue, pump, and tension as I produced with a 20lb DB about a year ago.

I’ve seen much more hypertrophy with this type of progression than with anything else I’ve ever done.
[/quote]

Fascinating stuff. Thanks for sharing. Given that I already own 10-20-30-40 pound dumbbells plus my kettlebells and a full “home gym” is still a ways off (mostly due to the lack of a house as yet), it is inspiring to see the degree of progression you can make with such “modest” weights. Of course, that means I have to become enough of an iron man to do curls with those 20’s for 4-5 straight minutes. Better get cracking.

325

[quote]ActivitiesGuy wrote:
Of course, that means I have to become enough of an iron man to do curls with those 20’s for 4-5 straight minutes. Better get cracking.
[/quote]

Hey AG, thanks for dropping in.

If I can inspire a thought that includes “iron man” “curls” and “20’s” all in the same sentence, I’m happy!

Think outside the hashtag.

326

Wednesday AM - 30 minutes

15 minutes floor and rope work

15 minutes DB work

WEIGHT = 191.5

Tuesday - 1650 calories

280g C
50g P
45g F

I was still recovering from whatever the heck happened to my stomach on Monday.

Not sure if it was the flu or something I ate. But it was violent and then it was over pretty quickly within a few hours.

I still felt pretty drained yesterday morning, but I was able to eat bread, oatmeal, and cheerios without a problem.

I tried a PB and J sandwich for dinner, and that caused a little discomfort. It seemed like the peanut butter was the culprit there.

Today I’m going with mostly just carbs and MAG-10 for a while. Just a guess, but it seems like maybe I have some residual inflammation in my stomach and protein might be the thing to avoid until it settles down. MAG-10 seems to agree with me - maybe because it leaves the stomach so quickly and doesn’t cause it to secrete anything or really respond that way it would to a solid protein meal?

The very few times I’ve been sick over the past few years, MAG-10 has always seemed to speed up the recovery.

So, yeah, I wanted to get down to the low 190’s anyway. This was not the most pleasant route, but probably the quickest!

327

Change of plans.

I’ve been playing tennis again.

I don’t just mean I’ve been going out and hitting balls here and there.

I’ve been extremely focused on doing what it takes to play more tennis.

One thing that hasn’t changed is my morning routine. I’m still spending about 60 minutes at the gym every morning. Still doing a few intense jump-rope circuits, but the breakdancing moves and the Jane Fonda arm and shoulder routine have been replaced by tennis-specific stretching and movement training. The goal is to apply what I’ve learned about auto-regulation to my tennis game so I can build up to playing more tennis. Playing more tennis will make me better at tennis. Getting better at tennis will give me access to play with and against better players. This is the cycle I’m trying to optimize right now.

Eventually, I hope to build up my tennis capacity to the point where I can devote some of my morning routine to lifting. For now, I’ve had to really cut the lifting back because tennis has pushed my shoulder and elbow recovery to the limits. I’m needing the entire hour just to stretch and do “prehab” stuff to keep my joints healthy enough for more tennis. I’m focused on flexibility in my ankles, hamstrings, back, and hips. I’m using the rope work to keep my cardiac fitness high and also to keep my ankles flexible and strong. There is a fine balance here…I have to make sure I don’t pile on too much mileage on my feet, ankles, and knees, but I still want to do what I can to get stronger, faster, and more flexible.

The challenge I see coming is the same one that always pops up. Eventually, I run out of competition in my local tennis circle and I have to start making extraordinary efforts to find a high enough level of tennis to keep my game moving in the right direction. Settling for shitty tennis is a mistake I’ve made way to many times in my cyclical tennis career. I need to break that pattern.

I’ve been playing with a college player for the last few weeks while he’s been on his winter break. I’ve taken a few sets against him, which is not bad for a 40-year-old. I need to find a permanent hitting partner like this kid. The higher the level, the easier it is on the body. I can still beat all of these career 4.0-level singles players, but it’s not fun and it’s not pretty.

I also jumped on a volleyball league. I’m not sure that was a good idea. We played on Tuesday. I’m rusty and the level of competition is horrible. I’m probably going to blast someone in the face accidentally on purpose.

328

I’m probably not at your skill level, but are you playing USTA open singles touraments? I know by me, I can always find someone better by entering these. Usually about a $60 per ass-kicking, per weekend. I find that not just locals enter these as well.

On a side note, it goes without saying but I’ll say it- awesome progress over the past year plus.

329

Still dominating life there Serge?

330

I assume that good Serge is out there dropping fools in that volleyball league and still looking for high-class tennis.

I hope he just keeps lifting some, though.

331

[quote]trimtabber79 wrote:
I’m probably not at your skill level, but are you playing USTA open singles touraments? I know by me, I can always find someone better by entering these. Usually about a $60 per ass-kicking, per weekend. I find that not just locals enter these as well.

On a side note, it goes without saying but I’ll say it- awesome progress over the past year plus. [/quote]

Thanks!

I am not playing USTA open singles tournaments, but it’s something I need to consider. I’m coaching volleyball, so as soon as the season ends at the end of this month, I’ll have my weekends free again and I can start looking into some tournaments.

Raven, AG, thanks for dropping in.

I’m still lifting every day. Some days, it’s nothing more than a few sets of arms and shoulders, but it’s still lifting.

I start a new job after next week. It’s a big job change - totally new position and a new company, but because my early-morning habit is so solid, it won’t really change much in terms of lifting.

If anything, my eating schedule during the week will be much more structured. That’s a good thing. We will see how this new routing shapes up…I have a feeling the lifting will regain prominence, so maybe I’ll start posting more again.

For now, my posts would like like this:

AM - stretching, movement patterns work, injury prehab, lifting

PM - 2 hours of tennis (drill, doubles, or singles - usually 2-3x/week)

The volleyball league turned out to be a bust. Super non-competitive. That’s a nice way of saying that everyone sucks.

332

Saturday AM - 60 minutes - AVG HR 136, MAX 184

I’ve been doing pretty much the same stuff I was doing back in January:

30 minutes of breakin’, jumprope dancing, capoeira, yoga, abs, and stupid human tricks

30 minutes of arms, shoulders, traps, chest

6 - 7 days/week

I started a new gig back in February, so my focus has really shifted and narrowed over these past few months.

Current daily goal: My 45, Log 100, Hit 3

My 45: Protect my 45 minutes (minimum) of exercise every morning and do not allow distractions to interfere.
Log 100: Log 100 percent of intake
Hit 3: Hit my energy intake target for three weeks straight

I’m currently fluctuating between 192 - 197.

187 - 192 is a better range for summer.

333

He lives!

Glad you checked in here, Serge.

The “my 45” goal very much speaks to me. Contrary to the message that can get delivered via media like The Biggest Loser, one does not have to exercise 90 minutes a day to get significant benefits. A good, intense 20-minute workout can absolutely do something to keep us fit and happy and healthy, if not stage- or beach-ready. Even at my busiest, there is just no excuse that will possibly stand up to the “You really can’t find 20 minutes to break a sweat today?”

Be well, my friend.

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I lift the little ones.

335

I would like to start using this log again.

It’s time to clean up my act a little bit.

I’ve been consistent with my “lifting” for the past year or so. Six to seven days/week, 45-60 minutes per session.

I’ve been getting away with murder with my food intake.

I dusted off the selfie-studio and took some current pics. I need to tighten some shit up, but otherwise I’m not too unhappy with where I am. Especially considering how I’ve been eating.

I changed my log title back because it seems the be the one that fits best.

I’m at about 190 right now. I’d like to recomp around that number, maybe drop down to 186-188. I have no desire to be huge, not that I really ever have. I just want to keep figuring out ways to ingrain productive eating habits. The rest will take care of itself.

[photo]41077[/photo][photo]41078[/photo]

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We would appreciate the return of Breaking Dad.

337

Weekend Recap

Golf - 18 holes x 4 at Geneva National

I suck at golf but I love it. The highlight of the weekend was the 17th hole on the Trevino course.

We decided to tee this one up from the blacks, which made it a 220 yard par 3.

I hit my 3 wood so pure that I still have a lingering sensation in my loins three days later. Stuck it to within about 3 feet from the hole. We had two groups at the tee box, so everyone got to witness it.

Back to the routine on Monday:
1 hour of arms and shoulders

Intake = somewhere around maintenance.

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Did you sink the putt?

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I transformed part of my basement into a ballet studio.

I use it for curls, jump rope, breakin’, Broga, curls, hand stands, pistol squats, tai chi, capoeira, pop lockin’, moon walkin’, up rockin’, and curls.

The girls use it for Barre classes.

Quick update - I haven’t stopped lifting for a few years straight now. Diet has just good enough to not get fat, but it has improved quite a bit over the past month or so. Gotta be ready to win the pool contest on Spring Break. I think I have a good shot at retaining my title in the 40+ dad division.

340

Well, you haven’t gotten any better at logging consistently, but it is good to see that you have continued lifting. And breakin’ and handstands and pistol squatting and all that other stuff that the kids do these days.

The pool contest - that’s why most of us do this, right? What else matters?

Good to see you pop in here man, glad that all is apparently well in Serge Land…