[quote]Brendan Ryan wrote:
How did you like tempo contrast?[/quote]
Kicked my ass and made me feel like a little girl.
I think I needed it though, or at least I needed to train with higher reps for a while.
Phase 10 is complete. Moving on to Phase 11!
Making this post so I don’t have to keep looking back at the ebook for my workouts:
Monday workout ? Lower body ? Quads dominant
Exercise Sets Reps Technique Rest Notes
A1. Back squat 3 12 to 15 Circuit 30 sec Shoulder-width stance
A2. Right leg Bulgarian squat 3 12 to 15 Circuit 30 sec Stop just short of lockout
A3. Leg leg Bulgarian squat 3 12 to 15 Circuit 30 sec Stop just short of lockout
A4. DB squat 3 15 to 20 Circuit 30 sec. Close-stance
A5. Leg extension 3 15 to 20 Circuit 3 min 2 sec. squeeze on each rep
Tuesday workout ? Upper body ? Horizontal dominant
Exercise Sets Reps Technique Rest Notes
A1. Wide-grip bench press to neck 3 12 to 15 Circuit 30 sec 3 sec. up, 3 sec. down
A2. Bent over DB rowing 3 12 to 15 Circuit 30 sec 2 sec. squeeze on each rep
A3. Flat dumbbell flies 3 15 to 20 Circuit 30 sec Stop just short of finish position
A4. Bent over lateral raise 3 15 to 20 Circuit 30 sec 2 sec. squeeze on each rep
A5. DB triceps extension 3 12 to 15 Circuit 30 sec 3 sec. up, 3 sec. down
A6. Standing DB curl 3 12 to 15 Circuit 3 min 3 sec. up, 3 sec. down
Low-intensity cardio 1 35 min Treadmill N/A 3.0mph / 12 deg. incline
Thursday workout ? Lower body ? Hips dominant
Exercise Sets Reps Technique Rest Notes
A1. Romanian deadlift 3 12 to 15 Circuit 30 sec Push hips far back to stretch hams
A2. Right leg standing leg curl 3 12 to 15 Circuit 30 sec 2 sec. squeeze on each rep
A3. Left leg standing leg curl 3 12 to 15 Circuit 30 sec 2 sec. squeeze on each rep
A4. Right leg side lunges 3 15 to 20 Circuit 30 sec Keep hips and torso facing forward
A5. Left leg side lunges 3 15 to 20 Circuit 3 min Keep hips and torso facing forward
Saturday workout ? Upper body ? Vertical dominant
Exercise Sets Reps Technique Rest Notes
A1. Neutral seated DB press 3 12 to 15 Circuit 30 sec 3 sec. up, 3 sec. down
A2. DB upright rowing 3 12 to 15 Circuit 30 sec 2 sec. squeeze on each rep
A3. High incline (60 deg.) DB press 3 12 to 15 Circuit 30 sec Elbows flared out
A4. DB shrugs 3 15 to 20 Circuit 30 sec 2 sec. squeeze on each rep
A5. DB standing triceps extension 3 12 to 15 Circuit 30 sec 3 sec. up, 3 sec. down
A6. Hammer curl 3 12 to 15 Circuit 3 min 3 sec. up, 3 sec. down
Low-intensity cardio 1 35 min Treadmill N/A 3.0mph / 12 deg. incline
I just started taking BCAA capsules last Saturday, so this is my second workout with them.
On non-training days I take 4 in the morning when I wake up, 4 more in between meals 2 and 3, then 4 more just before going to sleep for a total of 12.
On training days, I take 4 when I wake up, 4 pre-workout, 4 during workout, and 4 after workout, then 4 more before bed for a total of 20. I workout 4 days a week so that means I take 116 per week, and there are 252 in a bottle, so a bottle lasts me just over 2 weeks.
So far, after taking my mid-workout dose, I’ve been able to get a couple more reps on my last set, or an equal number of reps when I’d usually get less reps. It might all be in my head, or maybe not. I’ll go through at least 4 bottles before jumping to any conclusions though.
First day of Density dominate training, or Phase 11 from CT and AR’s ebook.
Today’s workout:
A1)Back Squats 3X15-20
255lbs (15, 15, 11)
A2) DB Right Leg Bulgarian Squats 3X12-15
25lbs(ea) (15, 15, 15)
A3) DB Left Leg Bulgarian Squats 3X12-15
25lbs(ea) (15, 15, 15)
A4) DB Squats 3X15-20 close stance
60lbs(ea) (15, 15, 15)
A5) Leg Extensions 3X15-20
60lbs (12) 40lbs (17, 18)
how much weight/fat if any did you lose in the first 4 weeks (phase 10).
I just started this monday.
[quote]seraphim28 wrote:
how much weight/fat if any did you lose in the first 4 weeks (phase 10).
I just started this monday.[/quote]
Well, I weigh the same as when I started it.
That could be a good thing since I just came off of losing 23lbs from the Velocity Diet, then gaining only 3 back right after it. I expected to gain more back.
Today’s workout:
A1) Wide grip Bench to the Neck 3X12-15
185lbs (12, 11) 165lbs (14)
A2) Bent over BB Rows 3X12-15 hold each rep for 2 count
115lbs (15, 15, 14)
A3) DB Flys 3X15-20
40lbs(ea) (15, 15, 15)
A4) Bent-over lateral raises 3X15-20
20lbs(ea) (15, 15, 15)
A5) Laying DB Tri Extensions 3X12-15
20lbs(ea) (15, 15, 15)
A6) Standing DB Curls 3X12-15
25lbs(ea) (15, 14, 12)
35 minutes on treadmill 12 degree incline, 3 MPH
Today’s workout:
A1) Romanian Deads
225lbs (15) 245lbs (15, 15)
A2) Right leg Standing Leg Curl
20lbs(ea) (15, 18, 20)
A3) Left leg Standing Leg Curl
20lbs(ea) (15, 18, 20)
A4) DB Right Side Lunges
65lb db (15, 18, 16)
A5) DB Left Side Lunges
65lb db (15, 18, 16)
Here’s another comparison photo:
[photo]3823[/photo]
This is today’s back shot (11/02), compared to my 10/09 back shot.
10/09 was one week after the Velocity diet, and today (the 2nd) is 5 weeks into CT’s ebook routine.
And yes, I used a little Rockscar technique with the lighting for some added effect. 
I still think I can see some improvement, but who knows, maybe the lighting is making it look that way.
[quote]SWR-1240 wrote:
And yes, I used a little Rockscar technique with the lighting for some added effect.
[/quote]
Hell Yeah. Your back is looking ultra wide!
Hey - bet you thought I wasn’t keeping up with ya! Wrong…Looking good. How are the numbers coming along on your lifts? I think it is time for me to start this same sort of thread…I have 15 weeks to nationals and have a few goals to shoot for.
[quote]firebug9 wrote:
Hey - bet you thought I wasn’t keeping up with ya! Wrong…Looking good. How are the numbers coming along on your lifts? I think it is time for me to start this same sort of thread…I have 15 weeks to nationals and have a few goals to shoot for.
[/quote]
Thanks. I was wondering where you were.
My lifts seemed to go up quickly for the higher rep ranges I was doing. I think a lot of it had to do with my poor muscular endurance and getting used to all that lactic acid.
I just started density training, and I’m starting to get a little worried about how light the weights are that I’m using.
I had to swallow a lot of pride, especially when benching. I once told myself I’d never have to use any weight lower than 225lbs since I was able to get that for 12 reps, but now I’m using only 185 and 165!
That would be great to see you put up a log. I think a lot of people here would like to see it.
That 11/2 back shot is wide. It was an out loud “wow.”
The biggest question right now is: how do you look with a crew cut? That’s the step before baldness.
Really, though, excellent progress.
[quote]kroby wrote:
That 11/2 back shot is wide. It was an out loud “wow.”
The biggest question right now is: how do you look with a crew cut? That’s the step before baldness.
Really, though, excellent progress.[/quote]
Thanks!
I usually buzz my own head, or at least I have been up until a few months ago.
I hate going to get it cut, and I’m starting to recede too much for a buzz cut again (after looking back at my head from a few months ago).
I think ‘bald’ is becoming more and more tempting, but I don’t know if I have the balls for it (yet).
[quote]SWR-1240 wrote:
Thanks. I was wondering where you were.
My lifts seemed to go up quickly for the higher rep ranges I was doing. I think a lot of it had to do with my poor muscular endurance and getting used to all that lactic acid.
I just started density training, and I’m starting to get a little worried about how light the weights are that I’m using.
I had to swallow a lot of pride, especially when benching. I once told myself I’d never have to use any weight lower than 225lbs since I was able to get that for 12 reps, but now I’m using only 185 and 165!
That would be great to see you put up a log. I think a lot of people here would like to see it.[/quote]
Well I was stuck at the fire station for a full week with a driving class – funny how I have been driving an engine, occassionally, for the past 9 yrs but now they want to teach me how? The computers at work don’t like the T-Nation site much, seems to crash every time I get on. So that meant no posting for the past week and a half or so.
I am looking at posting my workouts and such for the next 15 weeks or so leading up to Nationals…we will see. I have to sit down and set my goals and such, but maybe I will start one as well.
Again Great Job so far – how many more weeks do you have now?
[quote]firebug9 wrote:
Well I was stuck at the fire station for a full week with a driving class –
[/quote]
Oh come on. What’s more important, responding to my post, or working at a fire station?
[quote]
funny how I have been driving an engine, occassionally, for the past 9 yrs but now they want to teach me how? The computers at work don’t like the T-Nation site much, seems to crash every time I get on. So that meant no posting for the past week and a half or so.[/quote]
I don’t think I’d make it without being able to post for a week.
That would be awesome. I found that just having this thread has helped me stay on the waggon. I don’t think you’d have that problem though, but it could help give you some more motivation (and tons of info for those of us who would be following it).
Next Monday will be 9 weeks total. That would leave me with 13 more to go.
Oh, and I decided I will be having a “cheat” day (or 2) on Thanksgiving.
We’re not doing the traditional turkey, stuffing, rolls, etc. My wife, daughter and I are going to Hershey’s Park for 3 days and 2 nights, starting on Thanksgiving day.
My wife deserves it. She’s been getting great results on the Cheater’s Diet, and has been busting her butt in the gym consistently for a long time now (and it’s showing).
Well, Keeping up with your post is – but it is very frustrating when you read a thread, try to post and the computer crashes! Lol.
Well, I guess I will start one in the T-Vixen forum next week. I will brain storm tonight and tomorrow on my training cycle and eating plan. So this will be my cheat day with the plan going into motion on Monday.
I think I have my goals in mind already – just need to fine tune a couple of things.
And you would be wrong about needing some help with staying on the Wagon. I do well most of the time – but when the stress gets high I tend to lose control alittle. The gym time is not my problem, but boy chocolate sure does start to sound good as well as chips.
So I will need the monitoring and butt kicking once in a while as well! Feel free to take charge of that will ya!
I will also start to video tape my workouts…and just might post them here as well. If I can ever get computer literate enough.
[quote]firebug9 wrote:
Well, Keeping up with your post is – but it is very frustrating when you read a thread, try to post and the computer crashes! Lol.
Well, I guess I will start one in the T-Vixen forum next week. I will brain storm tonight and tomorrow on my training cycle and eating plan. So this will be my cheat day with the plan going into motion on Monday.
I think I have my goals in mind already – just need to fine tune a couple of things.
And you would be wrong about needing some help with staying on the Wagon. I do well most of the time – but when the stress gets high I tend to lose control alittle. The gym time is not my problem, but boy chocolate sure does start to sound good as well as chips.
So I will need the monitoring and butt kicking once in a while as well! Feel free to take charge of that will ya!
I will also start to video tape my workouts…and just might post them here as well. If I can ever get computer literate enough. [/quote]
Sounds great! Just let anyone here know if you need help uploading the videos. It’ll be easy once you do it a couple times.
I’m sitting less than 5 feet from a big bowl of halloween candy (including Butterfingers, Baby Ruth’s, and 100 Grands!) and I’m not eating any, so I’m not going to let you eat any either. (well, I’ll try not to let you anyway, as best as I can from my computer).
Good luck with your goals. Uploading workout videos is a great idea!
[quote]SWR-1240 wrote:
Sounds great! Just let anyone here know if you need help uploading the videos. It’ll be easy once you do it a couple times.
I’m sitting less than 5 feet from a big bowl of halloween candy (including Butterfingers, Baby Ruth’s, and 100 Grands!) and I’m not eating any, so I’m not going to let you eat any either. (well, I’ll try not to let you anyway, as best as I can from my computer).
Good luck with your goals. Uploading workout videos is a great idea![/quote]
Thanks! Normally just knowing someone is “watching” is good enough to keep me honest…but chocolate is sooooo good.
I will let you know when I am ready to upload them and you can walk me thru it!
Thanks again…now to keep us both in line and on the wagon!
Was your goal to resemble your avatar?
Really, thats killer progress.