…Low Day
Hrs. Sleep:
9
Saturday:
AM: Incline Treadmill @ Apartment Gym
40 min steady state 11 incline/3-3.4 speed
calf and pry stretches
PM: Recovery @ Garage
Jump Rope:
5 minutes
KB Swing
44x25x5
Lateral Lunge w/ Sandbag:
Some Experimentation
Large Filler Back x 5/ x 3
…Stolen from:
Stretch:
Shoulder/Back/Chest Stretches w/ Rings
Pretty much done with this Shelby thing. My thoughts are the plan he gave me was great for fat loss but terrible for strength maintenance. I have a couple weeks left, but I’m not mentally in it anymore and can’t stand getting weaker. That sucked bad.
I’m going to continue carb cycling and mess around with the cardio until I can still be dropping fat slowly while increasing strength. This probably means 1 cheat meal/week on my high days, which are going to be 3 large high carb meals instead of 7 puny ones, slow cardio on upper days, conditioning the rest of the days chosen depending on how I feel, and some more metabolic finishers on squat on deadlift day depending on what gym I’m at and what training partners are doing.
Overall, Shelby is the man, had me on a solid program which wasn’t difficult to follow and I was dropping fat quickly and noticeably on a week/week basis. I was sleeping poorly and stress, but that shit is normal now, so I have to equate the performance drop to hard dieting. [/quote]
What were your stats when you started/finished?
He had me doing 1.5 hours of cardio per day towards the end of my diet, and it freakin sucked.
Whup, technically I’m not done. I started at 177.4 and got down to 169.4 before my vacation which I put jumped back up to my original weight. I’m back down to about 172 w/ 25% visible abs and I can see my lower lat attachments aka bat wings. I’d guess I’m about 13% bodyfat. I had a flabby lower back before.
My plan has stayed the same since day 1. I am doing only 40 min of cardio/day on every day but high days. The fat comes off quick if I am compliant with the plan.
However my lifts fell dramatically, bench down, squat down majorly, deadlift down.
I’m really not as interested in being lean, as experimenting now and learning how my body reacts to the cardio/nutrition approach, which I think will be more useful in the long term; I’m leaning out, but at what lengths to I have to go to do it, and how much fucking around, i.e. eating out occasionally, having a couple drinks, etc. can I include in my life while still maintaining what I consider acceptable performance and having a little fun.
How happened to your lifts when you worked with Shelby and how much weight did you drop?
…? Day
Hrs. Sleep:
8… had some drinks last night and was a little slow to get moving
Sunday:
AM: Bench/Press @ Compound
Warm Up:
Mobility and Pipe Roll
Speed Bench w/ Pause:
185x3x8
Press:
Barx5
95x5
115x5
135x5
155x3x3
CG Bench:
185x8x3
Notes:
I love weekend sessions.
[quote]theuofh wrote:
Whup, technically I’m not done. I started at 177.4 and got down to 169.4 before my vacation which I put jumped back up to my original weight. I’m back down to about 172 w/ 25% visible abs and I can see my lower lat attachments aka bat wings. I’d guess I’m about 13% bodyfat. I had a flabby lower back before.
My plan has stayed the same since day 1. I am doing only 40 min of cardio/day on every day but high days. The fat comes off quick if I am compliant with the plan.
However my lifts fell dramatically, bench down, squat down majorly, deadlift down.
I’m really not as interested in being lean, as experimenting now and learning how my body reacts to the cardio/nutrition approach, which I think will be more useful in the long term; I’m leaning out, but at what lengths to I have to go to do it, and how much fucking around, i.e. eating out occasionally, having a couple drinks, etc. can I include in my life while still maintaining what I consider acceptable performance and having a little fun.
How happened to your lifts when you worked with Shelby and how much weight did you drop?[/quote]
I started at around 215-220 with a lot of body fat and dropped down to around 195, feeling very weak and small from the constant cardio, although I am/was pleased with the fat loss. However, I do believe I lost muscle mass too, which freakin blowed.
My lifts did suffer during the cut, but I currently weigh around 200-205 and am stronger now than when I weighed 220, so it didn’t take very long to rebound back. Overall, it was difficult being so disciplined to a diet, i.e. packing meals with me every where I went. But you do learn a lot about your body, and what it responds best to, as far more dieting in my future…fuck that!
You should post some progress pics.
…Med Day
Hrs. Sleep:
6… par for the course on Sunday
Monday PM : Snatch/Squat
@ lab
Warm Up:
Sparse
Snatch:
Up to 79
Form Work at 50 x Some
Squat:
Shit, not going to post it.
…got a nagging sore spot in my mid/high left quad
GHR:
Some
Notes:
Extremely poor workout. Sat in meetings for about 4 hrs today which may have something to do with it as I hate meetings, at least meetings that my presence is only partly required for.
[quote]whup wrote:
You should post some progress pics.
[/quote]
Ask and ye shall receive…
This is early on 1
early on 2… I must admit my triceps look pretty studly in this pic. The traps add to the allure.
early on 3
midway w/ only leg shot I have
current 1
current 2
last
…and since I am in a posting frenzy
…Low carb day.
PM: Run
@ Fairborn Practice Field
Warm Up:
Foam Roll
…tired to hit tender spot on quad
Hill Sprints:
6 trips x 3 go rounds
…maybe 20 yard runup then 25 yards of hill
100m Intervals:
4
…Spring sideline then walk width
Jog 2 Laps
Notes:
Stopped when back started to tighten up. Need to find a high school w/ an open track and bleachers to run bleacher sprints.
I like this better than the sled. Both suck pretty bad, but hitting a full sprint feels good.
Nice work, man. Looking ripped and muscular
Thanks, Whup.I found hte starting Shelby pics yesterday too that I’ll post. There is a massive difference. Looking at the difference, I’m glad I did it even w/ the strength drop off.
It just goes to show that dieting is a pain in the ass and its best to keep things in check to not get that fat in the first place.
…Med carb day.
Wednesday AM: Steady State/Stretch
Incline Treadmill 40 min w/ 3 breaks for stretch/mobility circuit
…I take 2 of the true protein buzz fat burners beforehand. Theres some more stuff in there other than caffeine that gets me going, but I got a little black cloud over my head the rest of the day. I’m honestly surprised I haven’t flipped out at work. Maybe yohimbe, but there is a definite difference between that and plain caffeine tabs.
Wednesday PM: Lift
@ Compound
Warm Up:
4" PVC Roll… brutal
Mobility Stuff
Power Clean:
Up to 110kgx2x4
…Working on keeping my head up which I don’t do on snatches and throw it forward. Breaking hte habit of looking at the floor is difficult.
Bench:
135x5
185x5
225x5
275x5
315x0… up then down then I pushed it back up a little then yelled ‘take’
280x3
280x1… failed attempt at 3 due to trying to implement a form change
255x3x5… ended up with a bit wider grip to get more pec at the prodding of some of the other guys
Front Squat:
135x5
220x5
250x5x3
…last set felt the lightest and fastest. Think I brought my feet in a bit. This is a good sign.
DB Hammer Curls
30x10x3
25lb Plate Pinches:
2 x max time
Notes:
…this song is probably all over MTV but I never heard it till my vacation.
Good workout today.
Thursday AM: Steady State/Stretch
Incline Treadmill 40 min w/ 2 breaks for stretch/mobility circuit
Thursday PM: Mobility Circuit
Cressey Maximum Strength 2 Phase 3 x 8
Static Stretch All Over
…Saving it for tomorrow night. Going to pick up one of these in the morning. $225 out the door if you live close to Ohio.
…Ate whatever today.
Friday PM: Abbreviated DL
Rack Pull:
Up to 485x3
Speed Box Squat w/ Reverse Purple Bands:
Up to 345x2
295x2x8
…Pushing that thing in the morning.
…This is going to be a low day.
Friday AM: Dick Around and Butcher
…the butcher is the rogue prowler version.
@ my garage which will be christened with a name here shortly
Warm Up:
Screwed around w/ Muscle Ups and bullshat w/ Marcus
Butcher Pushes w/ Marcus:
40 yards down low and 40 yards back on horns w/ no rest = 1 trip
3 trips in you go, I go format
…absolutely brutal and done afterwards
10 min intermission
Butcher Pushes Solo
30 yards down low = 1 trip, 30 yards back on horns = 1 trip
10 trips w/ 1 minute rest
…sucked but I was functional afterwards
