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hey colin, you ever feel like you got a cold/flu after your workouts? if so what the hell do you do about it?!?
Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
- Start date
coolcolj
New member
Not recently, I'm training a lot smarter these days and eating better.
I have had that before, due to overtraining, the workout that pushed me over the edge
weakens your immune system etc
nothing but rest will fix that...
and maybe a lot of food, vitamin C, and sleep
Off course its better to not allow yourself to get into that position in the first place
I have had that before, due to overtraining, the workout that pushed me over the edge
weakens your immune system etc
nothing but rest will fix that...
and maybe a lot of food, vitamin C, and sleep
Off course its better to not allow yourself to get into that position in the first place
coolcolj
New member
Can't complain about the sleep amount, just the quality isn't so good. Wish I could get 9 hours in one whole chunk. Makes me feel groggy.
External hips pretty achey and stiff, and IT band a bit as well. But I feel almost recovered from the last workout. Probbaly do a bit of BBall today
weighed 93.6kg 205.9lbs straight out of bed in underwear
External hips pretty achey and stiff, and IT band a bit as well. But I feel almost recovered from the last workout. Probbaly do a bit of BBall today
weighed 93.6kg 205.9lbs straight out of bed in underwear
coolcolj
New member
Sunday 25th December - Cycle 3 Get Lean+Maintain Strength - Week 1 - Day 1 - BBALL - Microcycle 6
Went to other outdoor BBall court
Bodyweight at home - 209lbs in shorts and t-shirt
Workout time - 35 mins
Workout rating - 6/10
Kept it pretty easy today. Legs and hips felt like lead. Sluggish overall. I did 5 or so max effort jumps at the end and the best was still 3 inches lower than my current best on this court...
Didn't stay long, so not too much damage was done.
Looks like I'm still not recovered from my workouts earlier in the week, even more so than last week. I guess the carb load does a lot more than I realised.
And my gym work needs to be tweaked. Now would be a good time to unload into power work in a conjugate sequence block.
But strength is still my focus so the show must continue.
Went to other outdoor BBall court
Bodyweight at home - 209lbs in shorts and t-shirt
Workout time - 35 mins
Workout rating - 6/10
Kept it pretty easy today. Legs and hips felt like lead. Sluggish overall. I did 5 or so max effort jumps at the end and the best was still 3 inches lower than my current best on this court...
Didn't stay long, so not too much damage was done.
Looks like I'm still not recovered from my workouts earlier in the week, even more so than last week. I guess the carb load does a lot more than I realised.
And my gym work needs to be tweaked. Now would be a good time to unload into power work in a conjugate sequence block.
But strength is still my focus so the show must continue.
coolcolj
New member
Late night so crap sleep, will catch up later today. A bit sore in my posterior chain.
weighed 94.4kg 207.68lbs straight out of bed in underwear
Went for a 12min walk and then a stretching session.
Well a new year is about to start, and looking back I haven't done a whole lot on the fat loss front. Sure I'm done from 220lbs, but in the last 10 weeks I've gained a bit of strength and muscle but not much fat loss.
Well today I start a new microcycle and change up my approach.
Goals for the the next 6months is to drop 5-6inches off my waist and continue getting stronger. Everything else will be put on the backburner.
Workouts and running will continue as they are, but the high depletion stuff will be scaled back. Won't be BBalling to much, I'll use that day to do either sub-maximal intervals or exercise complexes to burn some calories.
Waist is still around the 35 inch area, and for me to get that down to 30inches is gonna take a drop of 25lbs of fat I figure.
I'll go back to what I've used in the past to drop me from to 220 to 180lbs, with 1/4 inch off the waist a day. Although I won't be going that drastic
But I need to average 1/4 inch of the waist at least a week, about 1+lb of fat. More would be better off course, but I can't lose any muscle and I need to keep gaining strength.
Back then I drank at least 10 litres of ice cold water a day, 50 or so glasses, and yes that meant a drink every 5 mins just about! And boy do you get cold!!
I put plastic cups of water in the freezer to use as giant ice cubes. Then had a big container of water near me, and put these "ice cubes" in it every time I filled it back up - sorted
That's the key, it burns a lot of calories. 8 calories per glass, so do the sums. That allows me to eat pretty normally, and combined with the sprint intervals, the fat just shredded off. But I did plateau when I reached the lower BF% range, but this time I know what to do when that happens.
And I won't be doing max effort sprints as I was then - which killed my shins and gave me some ankle/foot injuries due to the high frequency and lack of conditioning
BTW I got that idea from Ellington Darden and it works
weighed 94.4kg 207.68lbs straight out of bed in underwear
Went for a 12min walk and then a stretching session.
Well a new year is about to start, and looking back I haven't done a whole lot on the fat loss front. Sure I'm done from 220lbs, but in the last 10 weeks I've gained a bit of strength and muscle but not much fat loss.
Well today I start a new microcycle and change up my approach.
Goals for the the next 6months is to drop 5-6inches off my waist and continue getting stronger. Everything else will be put on the backburner.
Workouts and running will continue as they are, but the high depletion stuff will be scaled back. Won't be BBalling to much, I'll use that day to do either sub-maximal intervals or exercise complexes to burn some calories.
Waist is still around the 35 inch area, and for me to get that down to 30inches is gonna take a drop of 25lbs of fat I figure.
I'll go back to what I've used in the past to drop me from to 220 to 180lbs, with 1/4 inch off the waist a day. Although I won't be going that drastic
But I need to average 1/4 inch of the waist at least a week, about 1+lb of fat. More would be better off course, but I can't lose any muscle and I need to keep gaining strength.
Back then I drank at least 10 litres of ice cold water a day, 50 or so glasses, and yes that meant a drink every 5 mins just about! And boy do you get cold!!
I put plastic cups of water in the freezer to use as giant ice cubes. Then had a big container of water near me, and put these "ice cubes" in it every time I filled it back up - sorted
That's the key, it burns a lot of calories. 8 calories per glass, so do the sums. That allows me to eat pretty normally, and combined with the sprint intervals, the fat just shredded off. But I did plateau when I reached the lower BF% range, but this time I know what to do when that happens.
And I won't be doing max effort sprints as I was then - which killed my shins and gave me some ankle/foot injuries due to the high frequency and lack of conditioning
BTW I got that idea from Ellington Darden and it works
coolcolj
New member
coolcolj
New member
Well I got a pretty good chunk of continous deep sleep, waking pulse is low, and I feel decent - so hopefully that means a good workout today....
weighed 93.8kg 206.36lbs straight out of bed in underwear
started ice cold water drinking halfway through yesterday, but today I start on it full bore. Makes me very full all the time! So no problems with hunger pains
But I'm not cutting the calories down, the ice cold water should do most of calorie deficit, and then add training and intervals the fat should come off fast, without the negative effects of dieting - hopefully
I have a countdown timer that buzzes me every 10mins to drink 2-3 glasses. So that would make it a minimum of 12 glasses an hour, and at least 100 glasses over the whole day. According to this http://www.paulnoll.com/China/Metric/number-liters.html
About 6 gallons or 800 ounces - which should translate to a minimum of 800 extra calories being burnt a day, or 1 pound of fat every 4 days!
weighed 93.8kg 206.36lbs straight out of bed in underwear
started ice cold water drinking halfway through yesterday, but today I start on it full bore. Makes me very full all the time! So no problems with hunger pains
But I'm not cutting the calories down, the ice cold water should do most of calorie deficit, and then add training and intervals the fat should come off fast, without the negative effects of dieting - hopefully
I have a countdown timer that buzzes me every 10mins to drink 2-3 glasses. So that would make it a minimum of 12 glasses an hour, and at least 100 glasses over the whole day. According to this http://www.paulnoll.com/China/Metric/number-liters.html
About 6 gallons or 800 ounces - which should translate to a minimum of 800 extra calories being burnt a day, or 1 pound of fat every 4 days!
coolcolj
New member
Tuesday 27th December - Cycle 3 Get Lean+Maintain Strength - Week 1 - Day 2 - Upper + Lower Strength - Microcycle 6
First workout of a new microcycle. Base week so taking it somewhat easy, relatively speaking. Felt funny today. Before I even hit the gym I had already guzzled 7+ litres of ice cold water, and even after stopping it 30mins before heading to the gym I was bloated as hell, even my face was puffed. In the morning, the water seemed to have puffed up all my muscles and they pumped up at even the slightest movement. Walking around made my legs and lower back pump up painfully!!
So you can imagine how uncomfortable the warmup stuff and sets for squats were like! Didn't exactly feel strong or inspire confidence. And I was worried about the extra 5lbs of water weight robbing me of a PR, but I am stronger today, except on bench anyway...
Hit the toilets for the first 30mins, and by the end of the workout, I was looking much drier.
Bodyweight at gym - 215lbs --> LOL lots of water in me!
Workout time - 1.5 hours
Workout rating - 8/10
General warmup -
1) dynamic swings etc
2) reverse hypers - BWx10
3) back extension BWx6 + 6 twisting to each alternate side
4) situp complex on swissball
5) sitting in bottom of a narrow fullsquat for 40secs
6) adductor/hammie stretch into back tumbells x8
7) usual bar complex with 30lbs
Full Oly Back Squats - in Oly Shoes - RAW
Warmups - explosive and divebombed the last few reps of each set up to 185lbs (except frontsquats more controlled down), then just controlled down and explode up on the heavier stuff
rest - 1min between earlier sets, 2-3mins between later sets
BWx8, Bar x5, 95x5, 135x5, 185x5, 225x4, 255x2, 285x2, 315x1
Frontsquat - Bar x5, 95x5, 135x3, 185x3
Wide stance fullsquats - Bar x5, 95x5,
Controlled down, 3 sec Hold at bottom, explode up - rest 5 mins
1) 335lbs x 2 ---> Strain on last rep
2) 335lbs x 2 Volume PR! --> hard strain on 2nd rep
Last week with 335lbs, I was shakey at the bottom of the 2nd rep and only just made it. No probs this week, powered it up. 2nd set was easier than the 335lbs set from last week as well. Bolt upright, no hint of GM'ing at all. Time to go up to 345lbs next week
Although the warmup sets still don't feel much lighter, 315lbs still a bit wobbly....
Snatch grip Deadlifts - in Oly Shoes - RAW - HookGrip
Warmups - explosive - bar x5, 133lbs x2, 173x2, 203x2 (done between the 2 worksets of squats)
explode up, lowered down RDL style, 2sec pause on the floor staying tight - rest 5 mins
3) 233lbs x 5
4) 233lbs x 4 --> 4th rep much slower
Did these after the worksets of squats. Had to reset grip on a few reps. Definitely felt these in my mid back spinal erectors and rear obliques
-------------------------------------------------------------------------
Rotating Sets between each upper body exercise
Resting 1.5 min on warmup sets and then 3 mins between each exercise
16 inch Grip bench - shoulder blades tucked - no arch or leg drive
Warmups - Bar x10, rest 30secs, x 10 (last 5 reps drop/catch style)
explosive - 95lbs x 10, 135x8, 165x5, 195x4, 225x2, 245x1
controlled down, 3 sec ISO hold an inch above the chest , explode up
Rotation 1) 255lbs x 2 --> ballbusting strain on last rep
Rotation 2) 255lbs x 1 --> ballbusting strain
Well I'm stalled here, even a bit harder than last week. So time to change things up. I probably need to gain some muscle mass in my pressing muscles. Haven't been doing a good job at adding musclemass here vs my pulling muscles. I will take a break from benching altogether, been doing it for a while now with no breaks. And come back in a months time and crank out some "newbie" gains
Chest Supported 45 degree T-Bar Rows - Overhand grip
warmups - explosive/divebombed - Bar+45lbs x8, +70x5, +90x3, 115x2, 135x1 +2sec ISO, 145x1
controlled, 3sec ISO hold at the top
Rotation 1) Bar + 155lbs x 3 +10lbs --> gutbusting strain on last rep
Rotation 2) Bar + 155lbs x 2 --> Hard strain on last rep
Stronger once more, hope I can hit 4 plates before I stall. Which will make me pretty much the strongest guy in the whole gym on these
First workout of a new microcycle. Base week so taking it somewhat easy, relatively speaking. Felt funny today. Before I even hit the gym I had already guzzled 7+ litres of ice cold water, and even after stopping it 30mins before heading to the gym I was bloated as hell, even my face was puffed. In the morning, the water seemed to have puffed up all my muscles and they pumped up at even the slightest movement. Walking around made my legs and lower back pump up painfully!!
So you can imagine how uncomfortable the warmup stuff and sets for squats were like! Didn't exactly feel strong or inspire confidence. And I was worried about the extra 5lbs of water weight robbing me of a PR, but I am stronger today, except on bench anyway...
Hit the toilets for the first 30mins, and by the end of the workout, I was looking much drier.
Bodyweight at gym - 215lbs --> LOL lots of water in me!
Workout time - 1.5 hours
Workout rating - 8/10
General warmup -
1) dynamic swings etc
2) reverse hypers - BWx10
3) back extension BWx6 + 6 twisting to each alternate side
4) situp complex on swissball
5) sitting in bottom of a narrow fullsquat for 40secs
6) adductor/hammie stretch into back tumbells x8
7) usual bar complex with 30lbs
Full Oly Back Squats - in Oly Shoes - RAW
Warmups - explosive and divebombed the last few reps of each set up to 185lbs (except frontsquats more controlled down), then just controlled down and explode up on the heavier stuff
rest - 1min between earlier sets, 2-3mins between later sets
BWx8, Bar x5, 95x5, 135x5, 185x5, 225x4, 255x2, 285x2, 315x1
Frontsquat - Bar x5, 95x5, 135x3, 185x3
Wide stance fullsquats - Bar x5, 95x5,
Controlled down, 3 sec Hold at bottom, explode up - rest 5 mins
1) 335lbs x 2 ---> Strain on last rep
2) 335lbs x 2 Volume PR! --> hard strain on 2nd rep
Last week with 335lbs, I was shakey at the bottom of the 2nd rep and only just made it. No probs this week, powered it up. 2nd set was easier than the 335lbs set from last week as well. Bolt upright, no hint of GM'ing at all. Time to go up to 345lbs next week
Although the warmup sets still don't feel much lighter, 315lbs still a bit wobbly....
Snatch grip Deadlifts - in Oly Shoes - RAW - HookGrip
Warmups - explosive - bar x5, 133lbs x2, 173x2, 203x2 (done between the 2 worksets of squats)
explode up, lowered down RDL style, 2sec pause on the floor staying tight - rest 5 mins
3) 233lbs x 5
4) 233lbs x 4 --> 4th rep much slower
Did these after the worksets of squats. Had to reset grip on a few reps. Definitely felt these in my mid back spinal erectors and rear obliques
-------------------------------------------------------------------------
Rotating Sets between each upper body exercise
Resting 1.5 min on warmup sets and then 3 mins between each exercise
16 inch Grip bench - shoulder blades tucked - no arch or leg drive
Warmups - Bar x10, rest 30secs, x 10 (last 5 reps drop/catch style)
explosive - 95lbs x 10, 135x8, 165x5, 195x4, 225x2, 245x1
controlled down, 3 sec ISO hold an inch above the chest , explode up
Rotation 1) 255lbs x 2 --> ballbusting strain on last rep
Rotation 2) 255lbs x 1 --> ballbusting strain
Well I'm stalled here, even a bit harder than last week. So time to change things up. I probably need to gain some muscle mass in my pressing muscles. Haven't been doing a good job at adding musclemass here vs my pulling muscles. I will take a break from benching altogether, been doing it for a while now with no breaks. And come back in a months time and crank out some "newbie" gains
Chest Supported 45 degree T-Bar Rows - Overhand grip
warmups - explosive/divebombed - Bar+45lbs x8, +70x5, +90x3, 115x2, 135x1 +2sec ISO, 145x1
controlled, 3sec ISO hold at the top
Rotation 1) Bar + 155lbs x 3 +10lbs --> gutbusting strain on last rep
Rotation 2) Bar + 155lbs x 2 --> Hard strain on last rep
Stronger once more, hope I can hit 4 plates before I stall. Which will make me pretty much the strongest guy in the whole gym on these
coolcolj
New member
The hours in bed were good, but the sleep was really bad. I didn't get any deep sleep at all, kept tossing and turning, got up a few times as well. Guess the heavy training and all doing a number on me. Waking pulse jumps up 10 as well to 62.
Not too sore, mostly in my uppper back and spinal erectors. Legs and hips aren't that sore right now, but may change later on.
weighed 93.6kg 205.9lbs straight out of bed in underwear
LOL well at least I look leaner already! I took in about 10-11 litres of ice cold water yesterday at a guess. Good for a 350 calorie deficit on paper. Just a matter of getting used to it now, as it isn't the most comfortable thing in the world. See what a week of this does
12min walk today plus some stretching
Not too sore, mostly in my uppper back and spinal erectors. Legs and hips aren't that sore right now, but may change later on.
weighed 93.6kg 205.9lbs straight out of bed in underwear
LOL well at least I look leaner already! I took in about 10-11 litres of ice cold water yesterday at a guess. Good for a 350 calorie deficit on paper. Just a matter of getting used to it now, as it isn't the most comfortable thing in the world. See what a week of this does
12min walk today plus some stretching
coolcolj
New member
Ugh same interrupted sleep and woke up way to early. I guess the same deal with poor sleep when on low calories/carbs is happening here due to the increased in metabolic rate from the ice cold water...
Will grab some extra sleep before my training today.
Posterior chain a bit sore, especially my upper hammies. Upper back still sore.
weighed 94.3kg 207.46lbs straight out of bed in underwear
Bodyweight is up but I really do look leaner! I can see it in my face/chin area. Drank about 15-16 litres of ice cold water yesterday. Pretty comfortable amount, 3 glasses every 15mins. So will stick with this amount from now on when possible. Good for 500 calorie deficit on paper, or 1 pound of fat lost per week. I'm pretty close to maintenance levels diet wise.
Will grab some extra sleep before my training today.
Posterior chain a bit sore, especially my upper hammies. Upper back still sore.
weighed 94.3kg 207.46lbs straight out of bed in underwear
Bodyweight is up but I really do look leaner! I can see it in my face/chin area. Drank about 15-16 litres of ice cold water yesterday. Pretty comfortable amount, 3 glasses every 15mins. So will stick with this amount from now on when possible. Good for 500 calorie deficit on paper, or 1 pound of fat lost per week. I'm pretty close to maintenance levels diet wise.
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