[quote]ExPro79 wrote:
Looks like I was doing the program wrong for the frst 2 weeks. Perhaps I should start over?
Another question…
For Wood Chops on the 3rd Restistance Training Day in Phase I, are the chops done to each side(15 reps to the right, followed by 15 to the left) before moving to the next exercise? OR, are chops alternated each round?(15 reps to the right in round 1, 15 to the left round 2, etc).
Sorry if I’m being a little tedious(sp?), just want to follow the program to the letter!
Thanks!
PS: Also, gonna go back and ead the WHOLE post this time![/quote]
ExPro,
You do the one side then the other side and then move on to the next excercise. You want to start with your weakest side.
I wouldn’t worry about starting the whole thing over again unless you are not seeing any results.
I take it before to prime my muscles for heavy lifting, although some people believe in taking it after to help the CNS recover. You could also just take it in the morning to give you a boost for the day. This with a cup of coffee afterwards is really a clean hum full of focus.
yeah i have taken it in the am for a boost, but also before lifting, but with the HOT-ROX and Carbolin 19 i may take them before lifting and the Power Drive after?
HOT-ROX before and Power Drive after should give me a great boost right?
Do you think a split squat is a good substitution for the 1 legged squat or forward lunge?
Any good replacements for the single leg DB deadlifts? I can handle the 3 rep days ok, but my balance is shit and going for 8 is a complete and utter pain in the ass. I tried using lighter weights, going slower, speeding up a little, touching the DBs to the floor hakfway through the rep to regain some balance, and it just makes me angry, but not in a good way. Any thoughts?
Any good replacements for the single leg DB deadlifts? I can handle the 3 rep days ok, but my balance is shit and going for 8 is a complete and utter pain in the ass. I tried using lighter weights, going slower, speeding up a little, touching the DBs to the floor hakfway through the rep to regain some balance, and it just makes me angry, but not in a good way. Any thoughts?
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When I was starting to do the DB deads I had trouble as well. What I started doing was just resting the laces-side of my shoe on a bench. This managed to give me stability and not make the lift any easier for the other leg. Pretty soon I did get the hang of doing them without the bench. Hopefully that helps…
I started phase 2 yesterday and it is a relief to get back to some heavy training instead of circuits. I kind of forgot what it was like. I didn’t know what to do with myself with all the rest.
Anyways I took some measurements after phase 1.
Pre phase 1: 189 lbs
Post phase 1: 187 lbs
Waist pre phase 1: 33.5"
Waist post phase 1: 32.5"
Its not 5 lbs, but I’ll take it. I’m fairly lean to begin with at 6 foot so I want to see the gains more in the even phases than the lossed in the odd phases. As I said before I’m not adhering to the diet 100% because of the 8 week calf blitzkreig I’m doing in conjunction with the 10/10. FYI I gained a half inch on each calve in the first 3 weeks and am un my deloading week so they should grow more this week with the rest.
Something tells me I’m going to like phase 2 and 4 alot better.
Thanks for the replies and tips. I think I will just have to practice. Even the bodyweight single leg DB deads give me balance issues.
I am in phase III myself. I have had some mods to the program, though. 1 was my decision, another was out of my control. I was having a lot of success in phase 1 so I added a week.
Pre phase 1 I was 195, 22.5%
Post (modified) phase 1 I was 183, 19%
I estimate 3 pounds of muscle loss, 9 pounds of fat.
Phase 2 I was really enjoying. I hadn’t done the HFT before and found it really appealing. I will add more to my normal routines. But I had to go out of town for the final week.
Post phase II (2 weeks on and 1 off)I was 188. no % taken.
I am in week 2 of phase III now. Really dislike this phase. Phase I was better.
Yeah I hear you, phase 3 is going to suck and take more time with all the 1 arm movements on everything.
Question on the BCAA’s for phase 2. I’ve taken them before, but never 10g before, 10g after, and 10g before bed - mainly because I’m a cheap bastard and conserved them more. Thanks to biotests sale I stocked up on them and am looking forward to the results of megadosing the BCAAs.
My protein powder has 5.2g of BCAAs per scoop and I drink one shake during my workout and one after. So there is 10g right there plus the 10 before and 10 after there is 30g. I’m hoping this will help put on some muscle fast, but I hope its not a waste to use that much in a short amount of time. Also Chad doesn’t say to take some upon waking, but I might add some then. Anyone see good results megadosing the BCAAs in phase 2?
Finished up Phase III today. I will get weight and measurments on Sunday.
Phase III was a pretty hard phase for me. The light and medium days were the hardest. I was pushing myself to use pretty heavy weights for myself.
I did enjoy the uni lateral DB work though. I could definately feel my Abs working to keep my balance.
I am looking forward to the next three weeks and after that I am going to do Ellington Darden’s Arm challenge and then probably try the Anabolic Diet.
Good job keeping with it so far. Keep on keepin on. Don't lose focus on what your doing with what you are doing next. I have found myself thinking of what I want to do next and have lost focus on the 10/10. Had a horrible week. Diet had more than acceptable lapses (as I sit here with some Tennents Super, thats 9%) and the gym time was noticebly less aggressive.
mtd,
I always added 10g BCAA in addition to my 30g protien. My protein shake has similar info, x amount of bcaas and such. I still used the BCAA at bed too. Not sure if that is megadosing, but I am pretty sure it worked ok. But my phase 2 was jacked up.
For me I lost a lot of weight in phase 1, so I really wanted to slow it down, stop it, gain some back. So I had no compunction about taking all the BCAAs.
I am loving phase 2 except for the 3 x 16 step-ups. They are a bitch!!! Its the one exercise I don’t look forward to all day long. The fact that you have to do them twice a week doesn’t help either. I made the mistake of tring to increase the weight. I think I’m going to try the ez curl bar on my shoulders instead of holding dumbells. Other than that phase 2 rocks!
[quote]mtd25 wrote:
I am loving phase 2 except for the 3 x 16 step-ups. They are a bitch!!! Its the one exercise I don’t look forward to all day long. The fact that you have to do them twice a week doesn’t help either. I made the mistake of tring to increase the weight. I think I’m going to try the ez curl bar on my shoulders instead of holding dumbells. Other than that phase 2 rocks![/quote]
I suggest you keep using the dumbbells. It is going to give your grip/forearms a workout. If you have to take a quick rest between legs, put the weight down and shake out the arms.
I’ve been following this thread for a bit and thought I’d jump in.
I am currently in week 2 of phase 2 of the program. I am following everything pretty closely minus the greens+ and the acai juice (just way too expensive).
Results so far:
Pre phase 1- 165.5 lbs, waist 33.5.
Post phase 1- 160 lbs, waist 32.5
Few notes:
-I feel like I’ve gained some strength and my body does seem to look harder.
-Gotta agree with mtd—Never knew just how painful step-ups and reverse lunges were, I start sweating just thinking about them. (Not looking forward to phase 3, I believe it calls for both in the same workout—rough.)
-Loving the fruit in phase 2, the low carb thing is new to me and I def struggled in phase 1.
-the workouts are a lot more intense than I was used to
-loving the cheat meals (got a little carried away on a couple but mostly kept em clean)
I will post some before and after photos after phase 2, halfway point.
I know that some have finished, does anyone else have before and after photos??
Phase IV got kind of jacked up for me b/c I had less than 3 weeks to finish it (I had added about a week to phase III) so I only gained back about 3 pounds instead of 5.
Overall I am pretty happy with the results, clothes fit better, and I’m starting to notice some changes in overall shape. I’m a bit dissappointed that I didn’t seem to gain much muscle (as evidenced by the fact that my overall weight went down about 8 lbs) but I look better, I’m stronger and in better condition.
I took a major week off last week to go on vacation, but now feel like I can start back into something else to try to get to single digits BF. Plan is to do WSP with T-dawg 2.0. Best of luck to the rest of you, keep going strong.
Good work Pete! WSP is no joke, so be prepared for another ass kicking.
I just finished phase 2 and am now on my rest days before phase 3. Phase 2 was fun, the high frequency kicked ass, but I was feeling burnt out towards the end, now after a couple days of rest I feel amazing. Not really looking forward to phase 3, but then phase 4 will be just around the corner. I will post measurements the in a few days before I start phase 3.
To everyone who is doing this program I know life can get in the way, but if you are enjoying or not enjoying 1 phase stick to the 3 week phases. I keeep hearing about people having to add a week to a phase or cut the phase short, if you don’t have to stick to the 3 week phases, burnout can be an issue with this program. I would also recommend naps when possible, there is no better recovery tool. Keep Transforming!
I’m at the same point as you mtd…at the end of phase 2 on the recovery days. I really enjoyed phase 2, the workouts were def tough but felt great and the nutrition was much easier IMO. Getting ready for the carb depletion coming up, should be rough. Gonna add HOT-ROX Extreme this phase and see if it makes a difference in fat-loss and to help with the apetite.
So far the program has delivered as promised…
Start of Phase 1:
Weight- 165.5 lbs
Waist- 33.5
Start of Phase 2:
Weight- 160 lbs
Waist- 32.5
End of phase 2:
Weight- 163.5
Waist- 32.5
Didn’t quite gain 5 lbs. in phase 2 but I’ll take it. not sure about fat % but my clothes are def. more loose.
Pre phase 1: 189 lbs
Post phase 1: 187 lbs
Post phase 2: 190 lbs
Waist pre phase 1: 33.5"
Waist post phase 1: 32.5"
Waist post phase 2: 33.5"
Not too exciting to see the same numbers after phase 2, however that is what this plan is suppose to do lose 5 pounds of fat, gain 5 lbs of muscle, lost 5 pounds of fat, gain 5 pounds of muscle. I wish I would have taken some other measurements, although I did get my calves for the 8 week blitzkrieg. I’m in better cardio shape, feel great, and look a tad leaner. I’m going to add a fat burner for phase 3 and some mass aids for phase 4 to accellerate proress. I posted them here: http://www.T-Nation.com/tmagnum/readTopic.do?id=2036002
Started phase 3, back to the circuits and HIIT which should be a shock to the system one more heavy week of calf training and then that will be over and a relief. The unilateral training will take a bit longer and be a pain in the ass, but it should be good for some weaknesses. I don’t have a lat pulldown, and 1 arm band pull-ups are awkward as hell, so I am doing band pulldowns with the heaviest blue band I have. Not as effective, but a new movement to throw in. Its about the only time I’ve ever used that big a band so might as well. Time to get the yard into shape also, so glad I’m on the fat loss phase for that.