Author Topic: Two Hands Two Feet (Read 516188 times)

Coges · « **Reply #360 on:** September 14, 2014, 10:36:56 pm »

12/09/14
B3W
Week 0- Workout 3
BW- 90.8
Total Cals- 1,968
Fatigue- Not fully over cold but feeling ok

No warm up- Had barely any time for this workout

Front Squat-
bar x 5
40 x 5
60 x 5
80 x 5

OHP- Fat Gripz
bar x 10
30 x 5
40 x 5
40 x 5
40 x 5

Unilateral Floor Press
20 x 10
20 x 10
20 x 10

Ring Push Ups
10, 7, 5

LBSS · « **Reply #361 on:** September 14, 2014, 10:55:22 pm »

uh, this should go without saying but don't diet through an illness. a cold is no big deal but if you actually get sick, stop cutting cals.

Coges · « **Reply #362 on:** September 14, 2014, 11:03:52 pm »

Yeah it was just a head cold and nothing too serious. Just that combined with no training for 10 days and eating and drinking my way through my holiday probably didn't help. Feel pretty good now. I wasn't going super low though.

Actually thinking I will increase my cals on the two heavier training days (back squat and deadlift) and go medium on the other training days and pretty light on my 3 rest days. I'm concerned about losing too much muscle at this stage. I've gone from 93 to 89.8 in a week and it may be water and such but don't want to lose too much too quickly which I've had a habit of doing in the past.

Coges · « **Reply #363 on:** September 15, 2014, 02:05:43 am »

Training Plan Modifications:

14 weeks-
Weeks 1-4
Day 1- Squat (top set of 5), Incline Press (3x8), BSS (3x6-8), Ring Dips (3x6-8), Ring Push Ups (4x6-8), Ab Circuit
Day 2- Deadlift (top set of 5), Weighted Ring Chins (3x5), Hip Thrust (3x8), BB Curl (3x8-10), Inverted Row (3x8-10), Ab Circuit
Day 3- Front Squat (top set of 5), OHP (3x5), Pistol (3x6), Unilateral Floor Press (3x8-10), Front Plate Shoulder Raise (3x8-10) Ab Circuit
Day 4- Snatch Grip DL (top set of 5), BB Row (3x6-8), GHR (3x6), Pull Ups (30-50), Power Curl (3x8-10), Ab Circuit

Looks like a lot initially. Really the focus will still be on the initial strength movement and then moving through the remainder at some pace. Not really concerned about upper body strength. It's more about the movement and I think it'll help with the cutting process to get some work capacity in there by not resting as much.

I will follow this for 6 weeks while I continue to cut a but and then move into some RPT for the next 8 or so where I'll be trying to gain. Figure I'll need to be eating more if I'm doing RPT with this volume and more back off sets.

I figure that'll be enough to keep me going for the rest of the year. Maybe even add some martial arts and running to it if I get time.

Coges · « **Reply #364 on:** September 16, 2014, 07:26:30 pm »

16/09/14
B3W- Fat Loss & Hypertrophy
Week 1- Workout 1
BW- 89.5
Total Cals- 2,002
Fatigue- None really

Quick warm up

Squat-
bar x 5
60 x 5
80 x 5
90 x 5
110 x 5

Incline Press (fat gripz)-
bar x 8
40 x 8
50 x 8, 8, 8

BSS-
10kg db x 8, 8, 8

Ring Dips-
bw x 6, 6, 6, 6

Ring Push Ups-
bw x 6, 6, 6, 6

Ab Circuit- 3 mins

Total workout took 59 mins. Little too long for my liking even with a shortened warm up. May have to go for higher reps and only 2 sets on both BSS and ring push ups. This would cut 5-8 minutes off which wouldn't be too bad.
Squats went super well though. Narrowed stance a bit. Pointed feet a little straighter. Felt solid. Need to replicate this next week.

Coges · « **Reply #365 on:** September 16, 2014, 07:30:54 pm »

Seem to be losing weight pretty well at the moment. I'm down approx 200g each day so far eating just under or around 2,000 cals a day. Not sure if I've lost muscle or not. Too hard to tell at the moment. I am 89.3 this morning so should reach 88 (fingers crossed) by end of next week. Will see how I'm tracking then visually before deciding what to do.

Coges · « **Reply #366 on:** September 17, 2014, 07:47:22 pm »

Had myself a nice night of eating last night. Didn't intend to eat so much but was fricken hungry and didn't really want to stop. Topped out at 3,567 cals. Not too bad considering 80% of it was done after 8pm. BW is 89.5 this morning. Will have another day of decent eating (~2,500) and then back to the lower cals Friday.

Coges · « **Reply #367 on:** September 21, 2014, 09:07:47 pm »

Work, life and laziness have conspired against me with only 1 workout for the last week. Haven't done too much damage on the scales (90.0 even this morning) but feeling weak and small. Back into it tonight and ready to get stuck in.

Coges · « **Reply #368 on:** September 22, 2014, 09:13:30 pm »

16/09/14
B3W- Fat Loss & Hypertrophy
Week 2- Workout 2
BW- 90.0
Total Cals- 1,803

Squat-
bar x 5
60 x 5
80 x 5
100 x 5
112.5 x 5

Incline Press (fat gripz)-
bar x 8
40 x 8
52.5 x 8, 8, 4

BSS-
20 x 12, 12

Ring Dips-
bw x 8, 8, 8

Ring Push Ups-
bw x 7, 7, 7

Done.

Coges · « **Reply #369 on:** September 24, 2014, 12:23:29 am »

24/09/14

Quick fill in sesh today as I won't be able to get to the gym for the next couple of days. Had myself about 15 minutes so just did a quick KB circuit.

Snatch, squat, push press, renegade row, swing, farmers walks.

Felt pretty good to at least do something.

Coges · « **Reply #370 on:** September 25, 2014, 09:00:20 pm »

25/09/14

Trip down the the local track with the wife while she does some interval work.
I ran (jogged) a few 400s, did a few 100s and some all out 50s. Threw in a few jumps as well and felt pretty good.

26/09/14

Bw down to 88.5. I'm not far off 88 now and I would envisage being in the 87s mid to end of next week.

Coges · « **Reply #371 on:** September 29, 2014, 08:35:58 pm »

26/09/14

Quickest workout of my life- 16 mins

RDL-
bar x 10
60 x 10
Deadlift-
80 x 5
100 x 5
130 x 5

Chins-
bw x 5, 5
10 x 2

Literally had no time but figured its still better to get a quick one in than to skip it altogether.

Coges · « **Reply #372 on:** September 29, 2014, 08:44:39 pm »

28/09/14

Running out of time this week so have mashed day 3 & day 4 together.

Snatch grip high pull-
40 x 5
60 x 5
Snatch grip panda pull-
60 x 5
Snatch grip deadlift-
90 x 5

Front Squat-
60 x 5
70 x 5
80 x 5
90 x 5

OHP (fat gripz)-
bar x 5
30 x 5
42.5 x 5
42.5 x 5
52.5 x 2 (forgot to take weight off from bent row set)

Parallel Bent Row (fat gripx)-
bar x 8
30 x 8
52.5 x 8
52.5 x 8
52.5 x 8

Front plate raise-
15 x 15, 12, 15

Power Curl-
40 x 8, 6, 8

Front plate raise is my new favourite exercise. Supersetted this with the power curl for a great result. Will def use this again.

Coges · « **Reply #373 on:** September 30, 2014, 09:00:53 pm »

Hapkido last night. Great class aside from copping a heel to my calf when training leg sweeps with a 115kg training partner. Calf has blown up today and is pretty fricken sore. Have been icing but looks like I'll be training upper body only for the rest of this week. May squeeze some RDLs in at the end of the week but don't want to stress it out too much just yet.

Coges · « **Reply #374 on:** October 05, 2014, 06:03:33 pm »

So calf looks way worse that what originally thought. Off to doctors today as some swelling has gone down but now the whole lower leg is bruising up. Still v painful to walk properly and any squatting/running motion (anything on tip toes) is out. Have spoken to a physio mate who thinks I could be looking at 4-8 weeks of reduced lower body movements which would completely suck.
Have been slack on any gym time whatsoever. Bad habit of mine when I get any injury. I guess I now have an excuse to go beach body style and make every day bench day.

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Author Topic: Two Hands Two Feet (Read 516188 times)

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