Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Need more sleep. Feel sapped and tired. A bit achey all over, upper back and hammies the most sore.

weighed 98.2 kg 216lbs straight out of bed in underwear
I should get some progress pics done before I change too much!

Just can't seem to eat as much as the first day now.....
only able to eat half of meal 5, hench the partial portions
Not getting as hungry now in the under eating part

1) small apple + protein drink
2) small peach + protein drink
3) banana + protein drink
4) 4 yeast free rye toast + margarine, 4 boiled eggs, some veges
5) 1/2 steak, 1.5 pork sauages, some brown rice, small amount of some combo chinese noodle thingie, some veges --> got too full, couldn't finish it!

 

[KOArtist]

so you're rolling with the warrior/animabolics diet? Doesn't the warrior diet guy suggest 10 grams of glutamine every couple hours during the day or something like that? Are you bothering with that part of it?

 

[coolcolj]

so you're rolling with the warrior/animabolics diet? Doesn't the warrior diet guy suggest 10 grams of glutamine every couple hours during the day or something like that? Are you bothering with that part of it?

not really Warrior diet, I haven't read the book, based more on the animabolics as linked above. Just the principals anyway. So not bothering with that, just my fruit and protein powder (for now) and fishoil caps.


-----------------

Man that was one horrible night of sleep! Everything that could have woken me up did
Body is starting to feel better though. Should be ready to train hard tomorrow once I get a good sleep tonight!

weighed 97.7 kg 214.94lbs straight out of bed in underwear
waist size = 38 inches

I thought I looked and felt leaner, so I decided to measure my waist this morning instead of waiting till next week. Wow surprised me, half an inch off the waist in 3 days!
On a good week, I only lost 1/4 inch of the waist on one of the many low carb cycling diets I tried last year...
And here I am losing it way faster, without the same effort in preparation, and suffering and I can pigout out every day!!!!
Plus it's even harder to sleep on low carb diets...

haven't taken my progress pic yet either.....doh

Felt pretty queezy today. Again I can't seem to eat as much, seem to be getting bored of food somehow....

1) small apple and peach + protein drink
2) small apple + protein drink
3) peach + protein drink
4) banana + 2 yeast free rye toast + margarine, small bit of left over steak and pork sauage, 3 pork sauages in hot dog roll each + tomato sauce. Some veges
5) more left overs... steak, mash, small amount of some combo Chinese noodle thingie, some veges + salad

I pretty much eat the same crap day in and out, so this give me a good idea of things, and it is working so far

 

[coolcolj]

Feel ok. Pretty low waking pulse of 55 and decent sleep.

weighed 97.8 kg 215.16lbs straight out of bed in underwear

 

[coolcolj]

Sunday 28th January - Cycle 4 Get Lower Body Strong+Maintain Weight - Week 9 - Day 1 - Lower Strength DELOAD - Micro cycle 1

Deloading and intensifying the squat next few weeks.
Still pretty overreached today, no speed on the powercleans, and squats didn't feel that light or easy, but not too heavy either.
Pretty pleased with my strength in any case. I was worried with my weight down 3-4lbs from the last few workouts, since I started dieting, that I would be weak as hell, no problems in that area.

Body weight at gym - 216lbs
Workout time - 1.5 hours
Workout rating - 8/10

General warm up -

20sec ISO holds - quarter squat, on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow full squat at bottom on toes

1) dynamic stretches and swings
2) back extension x 4 + 6 twisting to each side
3) sit up complex on swiss ball
4) standing side leg raise x 5
5) Prone Scorpion - x10 each leg alternating
6) Braced Scorpion under - x8 each leg alternating
7) hurdle over and unders x 5 each direction and type
8) various hops
9) 30lb bar complex - slow cleanpull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 5 reps each, 3 on the jerks

Rotating Sets between each exercise

Resting 2-3mins

Power Cleans

did these in between the warm up sets on squats from 95lbs to 18bs

Powerclean + 2 x High Hang Powerclean - bar, 89lbs, 131lbs, 155lbs,
Powerclean + High Hang Powerclean - 175lbs

155lbs was pretty hard and barely just made 175lbs, stumbled forward too.
Will be another few weeks of unloading before I can approach my PR numbers me thinks

Full Oly Squats - Oly Shoes - no Belt

warm ups - controlled down, explosive up in sneakers - Bar x 8, 95x5, 135x5, 185x6, 225x4, 255x3
in oly shoes - 285x2, 315x2, 345x1

controlled down, semi-explosive up
1) 365 x 1 - rest 3 mins
2) 335 x 2 - rest 5 mins
3) 385 x 1 - rest 5 mins ---> equals all time PR
4) 355 x 2 - rest 5 mins

Squats felt pretty good today, especially the early warmup stuff I did in sneakers. Hips feel nice and loose. Felt it more more in hammies today too.
The heavier sets felt harder than in previous weeks though.
Form was decent all round and I didn't Good Morning any set! Strength is definitely up across the board in all my muscle groups.

385lbs felt pretty darn heavy on my back, big difference from 365lbs! Core was screaming as I walked it out. But I nailed it relatively easy, nice and upright. Felt like I could triple it. Finally pwned my old 1RM.
405lbs should be in the bag, just a matter if I can do 425-435lbs though, and get me my double Bodyweight squat....

Will keep this waveload pattern and just bump up the weight each workout.

Video of all the work sets. Didn't keep my lower back as tight as I should have, a bit of tucking there.

Right click on video and save first to avoid errors!
http://www.members.optushome.com.au...at_Waveloaded_365_335x2_385_355x2_28Jan07.mpg

---------
reverse hypers bWx15

lower body, abs and lower back stretches. Plus a few upper body ones

 

[coolcolj]

fixed the video

 

[coolcolj]

Ok sleep, woke up early, damn body clock, but went back for some lighter sleep for another couple of hours so 9 hours in total. No dreams that I could remeber, but I had 3 weird ZMA dreams yesterday
Probably because the dog kept waking me up a few times yesterday, that's when I remeber the dreams.

Not too sore, just a mild achey feeling in my abs and posterior chain. That's the beauty of singles and doubles, not as much DOMs.

weighed 97 kg 213.4lbs straight out of bed in underwear
waist size = 37.75 inches

Bling, bling! Now that's what I'm talking about, that's some fast fat loss!


what I ate yesterday - cut back a bit on the 2 later meals, went overboard the day before

1) small apple + protein drink
2) small peach + protein drink
3) Preworkout - small apple + protein drink, a few raw almonds and a little broccoli sprouts
4) Postworkout - natural raw muesli + oat milk + whey
5) scammed some stuff from a party - a lot of roast beef and pork, 2 pork sauages, 4 small baked potatoes, one small pumpkin bit, some veges + salad, half tomato

mobility work - upper and hips and lower leg
12min walk, and light stretching after

 

[coolcolj]

sleep, same thing as yesterday. Feel ok. Posterior chain especially lower back sore from walking, but my hammies were feeling pretty trashed from squats yesterday afternoon as well.

weighed 97 kg 213.4lbs straight out of bed in underwear


what I ate yesterday - less on the 5th meal than before

1) small apple + protein drink
2) small apple + protein drink
3) banana + protein drink
4) 4 x yeast free rye toast + margarine, 2 pork sauages
5) roast beef + gravy, chips, veges

 

[coolcolj]

Tuesday 30th January - Cycle 4 Get Strong Lower Body Strong + Maintain Weight - Week 9 - Day 2 - Upper 1 DELOAD - Micro cycle 1

average workout, at least bodyweight is down. SO bored doing upper body stuff!!!

Body weight at gym - 215.5lbs
Workout time - 1 hour
Workout rating - 7/10

General warm up -

1) whole body dynamic stretches and swings
2) scapular bench dip - BWx10
3) standing side leg raise x 5
4) Prone Scorpion - x10 each leg alternating
5) Braced Scorpion under - x8 each leg alternating
6) hurdle over and unders x 5 each direction and type

Rotating Sets between each exercise

Resting 1 to 2mins on warm ups and 3 mins between each exercise on work sets

stretched the side of neck and upper trap, 20secs each, at the start of each warm up and work set rotation

sat at the bottom of a narrow stanced fullsquat - 1 min did it 2 times in total between each rotation


Chest Supported T-Bar Rows - medium overhand grip

warm ups - semi-Explosive + 2 sec hold at top on last rep - +25lbs x 10, +45x6, +70x5, +90x5

elbows out, chin tucked
Rotation 1) Bar + 115lbs x 5

felt pretty hard


Dip Shrugs

warm ups - regular 10sec Hold + 5 reps, BW 2x5

controlled with hold at top
Rotation 1) BW x 10


Elbow on Knee single arm External Rotation - started from bottom

2kgx10, 4kg x 8, 15lbs x 6,

pause at middle and parallel on the way down - 1.5 min between sides
Rotation 1) 20lbs x 3


-----------------------

neurtal grip face pull - 15lbs x 15

Static stretches - pecs, lats, shoulders, rear delt, bicep, tricep, cuffs and some lower body/back

 

[ChinkNasty]

are you not bench pressing anymore?