My my my I hate rope jumping, it’s weird my shoulders/forearms get tired before my legs, I have 0 endurance at the moment.
Diet has been spot on today, only carbs where from Surge after the workout wich is okey I think.
If this 4 week program works out I will try waterburys summer project, it’s a 12 week program for fatburning. After that a deload and then start working for strength for like 10-15 weeks a couple of deloads then maybe 10-15 weeks of hypertrophy wich should be around the end of 2008. That’s the plan, I just hope my body doesn’t get injured anymore knock on wood
High as a kite today!
Workout
quick warmup on eliptical
mobility drills
light warmup with 20 kg barbell
Back Squats
1x8x40, 1x5x60, 10x3x72,5.
Military press (dumbell)
1x8x8, 1x5x12,5, 10x3x16.
Romanian deadlift
1x8x40, 1x5x50, 1x3x70, 10x3x75.
Seated row (v-grip)
1x8x30, 1x5x45, 10x3x55.
Quick change of footwear, I don’t think sprints and chuck taylors are a match made in heaven.
Running on treadmill
10 min, 1 min quick walk, 30 sec sprint.
Static stretching.
Today was a good workout, I increased all the weights and I did some running afterwards that I missed out on last week.
I took a Spike tab this morning, just bought some from a store here in Sweden. My workout feelt easy and I had energy for running afterwards, this is a keeper! Now I can’t train without Surge or Spike, it’s not good on a student budget
13 min of intervalls on bike, 1 min slow tempo and 30 secs of sprints.
Static stretching
Today destroyed me bigtime! 35 sec restperiod on deadlifts is nothing, my lower back was killing me. I think that I should have done 90 kg only. The last 3 sets I had to take longer breaks between sets
Dips where hard, holding a dumbell between my feet was weird and my calf starting to cramp up.
I’m starting to see a difference, I will post before and after pictures, just hope that there will be a visable difference
edit: sigh, I should have raised the weight with 2-3% and had 40 sec rest period not the other way around… Well I guess next week will feel easy then
Quick warmup
mobility drills
Restperiod between sets = 40 secs
Back squat
1x8x20, 1x5x40, 1x3x50, 1x3x60, 10x3x72,5.
Romanian Deadlifts
1x5x40, 1x3x50, 1x3x60, 10x3x75.
Military press (dumbell)
1x8x8, 1x5x12,5, 10x3x16
Seated row (v-grip)
1x8x30, 1x5x45, 10x3x55.
Quick change of footwear, feelt like a triathleth
Intervall on treadmill
30 sec sprints 1 min walk
I did this for 11 min and 30 secs
Static stretching.
This was a hard workout, but I took a Spike tab before and it helped me out
I worked out with a friend today and he noticed that my nice powerlifting belly has become smaller. So progress
My shins feel like they are on fire, but only 3 more ropejumping sessions and 1 more running before this program is over. I think for “Waterbury’s summer project” I will switch everything for bike intervalls.
I’m having the same problem when I jump rope. Feels more like the inner calf. I was attributing it to the fact that 240 pounders should not be jumping. It’s good to know I’m not the only one.
About hack squats, does the bar hit your hammies on the way up?
[quote]TheDudeAbides wrote:
My shins feel like they are on fire, but only 3 more ropejumping sessions and 1 more running before this program is over.
I’m having the same problem when I jump rope. Feels more like the inner calf. I was attributing it to the fact that 240 pounders should not be jumping. It’s good to know I’m not the only one.
About hack squats, does the bar hit your hammies on the way up?[/quote]
I have been doing them in a machine to tell the truth. I tried doing them with a barbell but it didn’t work that well.
So week 3 is finished and now it’s the home stretch. My diet has been great, during the weekdays, and so so during the weekends. But now it’s only one week left so no more cheatmeals
I miss lifting heavy (for me atleast). So if the results are decent from this I rather do some heavy lifting then more dieting and cardio etc. But will see what the results are
I have lost 2 kg since I started so thats something atleast.
I tried for a new PR with 80 kg, it wasn’t even close… But hey Shugart is right, can’t chase two wabbits at the same time. But 70 feelt very nice and easy. Looking forward to really eating more cals and working on my strength.
Week 4 workout 3
No mobility drills (not smart)
35 sec rest between sets
Military Press (dumbell)
1x10x5, 1x5x10, 1x3x12,5, 10x3x16.
Back Squats
1x10x20, 1x5x40, 1x5x50, 1x3x60, 10x3x72,5.
Romanian deadlift
1x5x40, 1x5x50, 10x3x75.
Seated rowing (v-grip)
1x8x35, 1x5x45, 10x3x55.
Change of footwear.
Intervalls on treadmill
30 sec sprints 1 min walking for 13 min.
I walked for an additional 7 min after my intervalls.
It was weird, today squats feelt superlight even with 35 secs of rest. I will try atleast 100 kg squat on monday. I am pretty pleased with my results from this program, only one more workout to go.
week 4 workout 4
mobility drills
14 min of ropejumping
some RC and seratus rehab work.
So last workout of Waterbury’s 10x3 for fatloss. Yesterday after dinner my weight was 74.3kg I started at 77.9kg. So I lost some weight atleast, will take some pictures tomorrow and then show a before and after picture.
I really don’t know what to do after this. I hate to diet, but I would like to get down to 10% bf. But I also would like to lift “heavy” again, well going to max out on deadlift and squat tomorrow and see where I’m at.
Deadlift
1x5x50, 1x5x60, 1x3x100 (too much too soon), 1x1x120 (with belt), 1x1x130 (with belt), 1x0x135 (without belt)
Some abs and lower back work.
It feelt great to squat 100 kg, or two 20 kg plates on both sides It feelt easy so I tried 105 and that went up pretty smooth, great feeling
So it was time to hit 140 kg PR in the deadlift. But I was so tired that my warmup was all over the place. going from 60 to 100 kg was too much, the triple on 100 kg destroyed me. for 120 kg I used a belt for the first time ever deadlifting, it feelt very akward. and 130 kg was a battle to get it up. I couldn’t budge 135 kg so I called it a day for the deadlifts.
All in all I really wanted to get a squat PR, I think 110 kg should be doable in a few weeks with some more calories in my system at the moment I’m in a deficit.
