I ran my intervals today for 15 minutes, 90 second slow jog with 15 second sprints.
Diet is gonna look like this:
3141 calories
44/33/23 (C/P/F) ratio
Tomorrow is day 3 of SFM, exercises include Military press, Box squat, Glute Ham raise and Seated Rows. My gym dosent have a glute ham raise apparatus, so I’ll just load a barbell up to hold me down and do them on the ground, I’ve never actually done them so we’ll see how I do.
wow, todays training was brutal, heres what it looked like:
All lifts @ 75% 1RM
A1: Military Press
3x8 set/rep scheme
Weight: 135 lbs
A2: Box Squat:
3x8 set/rep scheme
Weight: 210 lbs
B1: Glute Ham Raise
3x8 set/rep scheme
Weight: BW (plus a little assistance from my arms on many of the reps)
B2: Rows
3x8 set/rep scheme
Weight: 142.5
Everything was going great until the glute ham raises haha. First time ever doing them and I figured I would be able to do at least the first half of each set unassisted, I was wrong. I was able to do the first 2 reps of the first 2 sets unassisted except for the last fourth of the negative where I had to use my arms a bit to catch myself. The rest of the reps I had to use my arms for a good portion of the movement but dont think I was assisting myself to heavily, that exercise wiped me out. If anyone has any tips on doing glute ham raises I’d appreciate it.
I’ll have the diet up later on tonight, and tomorrow day 4 of SFM is an off day, maybe intervals but we’ll see how my hamstrings feel.
Hi Tremad. Good progress! Looks like you stuck it out as prescribed.
I’ve been following this thread since you and I both started ABBH 1 on the same day. You finished a bit before me as you had to move some days around to fit your schedule. I just finished up yesterday (the deadlifts kicked the crap out of me).
Not to highjack your thread, but I thought I would report that I experienced pretty much the exact same results as you with 3.5 lbs gained, none of it fat (based on caliper readings this morning, my fat weight was exactly the same as when I started).
I am not nearly as lean as you (unfortunately), but I somehow managed to take 3/4" off my waist… calipers say I took some off my belly but added some to my lovehandle (wtf?). Anyway, not complaining. Also added 3/4" to my thighs and almost 1/4" to my calves - both sorely needed. Maybe it’s just water/glycogen retention, but I don’t really care. I’m 6’0", 173.5 lbs and 36 year old btw.
I averaged 3,131 cals per day with a macro breakdown of 33/41/25 (c/p/f); although I staggered my cals so I was averaging 3,407 on workout days and 2,855 on rest days. I probably could have upped the cals a bit more overall, but I wanted to start slowly so as to keep fat gain in check.
Anyway, best of luck on SFM. I will be sure to follow your progress. I think I am going to continue on with the next phase of ABBH 1 and see how it goes. I’m pretty much sold on Waterbury for right now and will be purchasing his book soon. Take care.
Tyler,
Nice work man, very nice gains, my weakest link are my legs and I'm really trying to add size to them and you seemed to get even better leg results than me. The results that both of us have gotten show why ABBH won program of the year a while back. Let me know how ABBH II goes for you and what your gonna move onto after that.
heres what todays diet was like
44/36/20 (C/P/F) @ 3502 calories
On campus we have a bodpod which is supposed to be neraly as accurate as hydrostatic weighing. I think i’m going to pay the 20 bucks to use it and find out my true bf% and I will probably use it every 2 or 3 months to keep really accurate bf%. I’ll still use the calipers monthly as well as they can at least tell me if I’m gaining or losing fat.
didn’t run my intervals today my hams are hurting pretty bad. My diet will be up later tonight
diet looked like this
3019 calories
44/36/21 (C/P/F)
heres what todays training looked like
All liftsa @ 85% 1RM
A1: Power Clean
3x3 set/rep scheme
Weight: 160
A2: Pullup
3x3 set/rep scheme
Weight: BW + 40
B1: Flat Bench
3x3 set/rep scheme
Weight: 225
B2: Lunges
3x3 set/rep scheme
Weight: 100lbs (2 50lb DB)
Today was actually the first day that I’ve ever done power cleans. I watched a few videos and got the form down, then in the gym I practiced with just the bar for a few minutes and then worked my way up to a weight that I felt I could get 5-6 reps with and did 3 working sets with that.
I know I did bench instead of tricep lockouts, I’m going to try to get in contact with Chad and see if that is a decent substitution, I think it would be ok as dips already hit the tris good and benching hits them as well.
Diet is gonna end up lookng like this:
3350 calories
44/36/20 (C/P/F)
alright yesterdays diet looked like this
3072 calories
45/34/21 (C/P/F)
I did some intervals yesterday and also did a little bit of direct ab work
Todays diet is going to look very similar to yesterdays
3106 calories
46/33/21 (C/P/F)
Tomorrow is day 8 of SFM, it’s the same as day 1 but at 82% 1RM.
just got back from the gym, heres what it looked like:
all lift at 82% 1RM
A1: Goodmorning
3x5 set/rep scheme
Weight: 115 lbs
A2: Dip
3x5 set/rep scheme
Weight: BW + 57.5 lbs
B1: Chinups
3x5 set/rep scheme
Weight: BW + 55 lbs
B2: Front Squat
3x5 set/rep scheme
Weight: 220
Front squats are getting hard I had to stop at the top of the movement for a few seconds on my last few reps.
I’ve actually got todays diet already figured out
3287 calories
44/36/19 (C/P/F)
No intervals today, but heres what the diet looked like
3178 calories
45/34/21 (C/P/F)
Tomorrow is day 10 of SFM
I’m thinking of trying something suggested by CT in one of the physique clinic logs, I think it was crewpierece’s. It involves cutting your protein down for a week to destroy some of the enzymes that oxidize protein in your body. After this you resume a normal intake and growth is supposed to increase a good amount. I think this would probably be a good idea for me since my protein intake has not dipped below maybe 230 grams in around a year with the exception of a few days.
This also might work well in the last week of SFM, volume is low so protein degredation should be low due to the small time under tension. This would set me up very nicely for the next training program which is the Waterbury method. WM is geared towards hypertrophy as well as strength so I should get a decent supercomposition effect if I try that idea and then start that program.
I don’t know how many grams of protein I would be taking in but I might cut down to about 100-150 grams/day.
By the way I weighed myself this morning, I am gaining weight, but at a slower pace than I was on ABBH, but by the end I think I will have gained nearly as much weight as I did on ABBH.
heres todays training and diet
All lifts at 77% 1RM
A1: Military Press
3x8 set/rep scheme
Weight: 140 lbs
A2: Box squat
3x8 set/rep scheme
Weight: 215 lbs
B1: Glute Ham raise
3x8 set/rep scheme
Weight: none (some assistance with my arms on most reps)
B2: Rows
3x8 set/rep scheme
Weight: 145 lbs
Todays diet looks like this
3312 calories
46/35/19 (C/P/F)
If anyone has done anything like I described yesterday (the lowering your protein for a week thing), tell me about it and what you did for it. Thanks.
tremad, I am following your results closely as I will be starting the same program in 4-6 weeks. Keep up the good work.
CantStop,
Thanks for following along, you'll like the program and it will give you results.
hey sorry I forgot to update yesterday
diet looked like this
3397 calories
47/34/19 (C/P/F)
no intervals yesterday
ill have todays stuff up in a few hours
todays training (day 12 of SFM):
all lifts at 87% 1RM
A1: Power clean
3x3 set/rep scheme
Weight: 170 lbs
A2: Pullups
3x3 set/rep scheme
Weight: BW + 45 lbs
B1: Flat Bench
3x3 set/rep scheme
Weight: 230 lbs
B2: Lunges
3x3 set/rep scheme
Weight: 110 lbs (2 55 lb DBs)
Diet is gonna look like this:
3537 calories
44/37/18 (C/P/F)
I am getting pumped to start the Waterbury method, I really want to put on some more size and that program is really geared towards that.
I was kind of sick yesterday/friday night so I didnt eat all that much, probably around 2500 calories and that was kind of a struggle. Today though I was able to eat like normal
3060 calories
51/31/18 (C/P/F)
No intervals or anything this weekend
Heres todays training and diet:
84% 1RM
A1: Good Moning
3x5 set/rep scheme
Weight: 130 lbs
A2: Dip
3x5 set/rep scheme
Weight: BW + 62.5 lbs
B1: Chins
3x5 set/rep scheme
Weight: BW + 60 lbs
B2: Front Squat
3x5 set/rep scheme
Weight: 225 lbs
I felt incredibly strong on dips today. On my last set I did 8 reps, just a rep or 2 short of failure, I feel like I could do 75 lbs or maybe more for 5.
Diet:
3410 calories
45/35/20 (C/P/F)
Oh yeah another quick note, I am going to start using creatine, I start loading tomorrow. I havent used it for almost a year now so I’m hoping I get a bit of a bosst from it. I don’t think it will give me much of a weight increase in terms of water retention, the last time I used it I don’t think it had any effect on my weight within the first couple weeks.