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coolcolj
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target bodyfat % - heh I wish 
http://www.members.optushome.com.au/coolcolj/Photos/LinfordChristie.JPG
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Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
- Start date
coolcolj
New member
Woke up in the middle of the night, decided to down a protein shake
Waking pulse way up back to 60, guess a delayed effect kicking in....
moderate soreness in my posterior chains, feet, calves and groin
straight out of bed in underwear - bodyweight down to my lowest so far 92.8kg 204lbs and waist back down to 35.5inches. I seem to have lost more fat than my stats would indicate
Went for a 20min brisk walk after waking
I feel much better on the "low-carb" days, more alert, alive and earthy. Like a hunter/predator
Hunger pains are 90% gone just about, feel perfectly normal now eating like this.
Diet as per yesterday, but today I bought some lindseed meal, basicly milled flaxseed. I will add 2 teasthingys this to each protein drink.
An extra 45 calories, 1.8g protein, 3.4g of fat (most of it good stuff only 0.3g saturated), 1.7g fibre, and 2g of carbs per drink extra
--
so now it's
Cereal (180) + whey (117) + Oat milk (107) = 404 calories
4.5+27+3.5 = 35 g of protein
3.6+0.2+5 = 8.8g of fat
30+1.5+15 = 46.5g of carbs
Protein drinks x 6
702 cals, 162g protein, 1.2g fat, 9g carb
each had 10 almonds - total - 70 cals, 3g protein, 5.5g fat, 2g carb
linseed meal - 45 cals, 1.8g protein, 3.4g of fat, 2g carbs
and some lettuce/veges - not much of each at a guess, say 50 cals, 1g protein, 30g carbs ?
total for the day for these servings - 867 cals, 168g protein, 10g fat, 43g carbs
fishoil - 2 caps each meal, 16 total, about 200 total calories and 15g of fat?
total so far - roughly
1471cals, 203g protein, 34g fat, 90g carbs
then add one clean meal of meat+veges to that, no more than 250cals plus I sometimes substitute a protein drink serving with real food of meat+veges as well. And one cereal meal after training in place of a protein drink serving.
Waking pulse way up back to 60, guess a delayed effect kicking in....
moderate soreness in my posterior chains, feet, calves and groin
straight out of bed in underwear - bodyweight down to my lowest so far 92.8kg 204lbs and waist back down to 35.5inches. I seem to have lost more fat than my stats would indicate
Went for a 20min brisk walk after waking
I feel much better on the "low-carb" days, more alert, alive and earthy. Like a hunter/predator
Hunger pains are 90% gone just about, feel perfectly normal now eating like this.
Diet as per yesterday, but today I bought some lindseed meal, basicly milled flaxseed. I will add 2 teasthingys this to each protein drink.
An extra 45 calories, 1.8g protein, 3.4g of fat (most of it good stuff only 0.3g saturated), 1.7g fibre, and 2g of carbs per drink extra
--
so now it's
Cereal (180) + whey (117) + Oat milk (107) = 404 calories
4.5+27+3.5 = 35 g of protein
3.6+0.2+5 = 8.8g of fat
30+1.5+15 = 46.5g of carbs
Protein drinks x 6
702 cals, 162g protein, 1.2g fat, 9g carb
each had 10 almonds - total - 70 cals, 3g protein, 5.5g fat, 2g carb
linseed meal - 45 cals, 1.8g protein, 3.4g of fat, 2g carbs
and some lettuce/veges - not much of each at a guess, say 50 cals, 1g protein, 30g carbs ?
total for the day for these servings - 867 cals, 168g protein, 10g fat, 43g carbs
fishoil - 2 caps each meal, 16 total, about 200 total calories and 15g of fat?
total so far - roughly
1471cals, 203g protein, 34g fat, 90g carbs
then add one clean meal of meat+veges to that, no more than 250cals plus I sometimes substitute a protein drink serving with real food of meat+veges as well. And one cereal meal after training in place of a protein drink serving.
coolcolj
New member
Tuesday 11th October - Cycle 3 Get Lean+Maintain Strength - Week 6 DELOAD - Day 2 - Upper Power - Microcycle 4
I forgot to eat a proper meal before training instead of a protein serving, felt pretty queezy as a result. Strength about the same as a month ago, but I'm much lighter now, and I haven't trained upper body in a week, plus I started a diet. Quite happy just to mainatin upperbody strength
Down 2lbs from this time last week. Even though I'm probably still over 15% bodyfat, I liked the way I looked in the gym today, starting to get that athletic look. Cheekbones starting to push forward, ankles look smaller and calves popping out more, some hints of veins showing on my arms, plus a bit of tan from training outdoors and hanging out at the pool with my girlfriend
Bodyweight at gym - 206.5lbs
Workout time - 50 mins
Workout rating - 7/10
Warmup
1) dynamic swings etc
2) Reverse hypers BWx12
3) warmup complex with 30lb bar - RDL onto toes with shrug, military press, explosive good morning, snatch grip behind the neck partial press, hang powercleans - 10 reps each, except cleans 5 reps
4) scapular pushups - on bench x12, on floor x12
Rotating Sets between each upper body exercise
Resting 2 mins on warmup sets and then 3 mins between each exercise
14 inch Grip bench - shoulder blades tucked - no arch or leg drive
Warmups - Bar x15, 95lbs x 12, 135x7, 165x5, 195x3, 225x1
controlled
Rotation 1) 225lbs x 6.5
Rotation 2) 205lbs x 6
didn't bother straining the 7th rep too much. Wobbly today
Chest Supported 45 degree T-Bar Rows - Overhand grip
warmups - Barx15, 25lbs x12, 45x7, 70x5, 90x3, 115x1
controlled
Rotation 1) 100lbs x 10
Rotation 2) 90lbs x 10
couple reps from failure
ISO stretches - EQI
Pec/subscap stretched ISO hold - 6kg dumbell x 1min 15secs
Lat stretched ISO hold on chin bar - leg supported 2 x 30secs
just loosening up things and keep my posture in check
I forgot to eat a proper meal before training instead of a protein serving, felt pretty queezy as a result. Strength about the same as a month ago, but I'm much lighter now, and I haven't trained upper body in a week, plus I started a diet. Quite happy just to mainatin upperbody strength
Down 2lbs from this time last week. Even though I'm probably still over 15% bodyfat, I liked the way I looked in the gym today, starting to get that athletic look. Cheekbones starting to push forward, ankles look smaller and calves popping out more, some hints of veins showing on my arms, plus a bit of tan from training outdoors and hanging out at the pool with my girlfriend
Bodyweight at gym - 206.5lbs
Workout time - 50 mins
Workout rating - 7/10
Warmup
1) dynamic swings etc
2) Reverse hypers BWx12
3) warmup complex with 30lb bar - RDL onto toes with shrug, military press, explosive good morning, snatch grip behind the neck partial press, hang powercleans - 10 reps each, except cleans 5 reps
4) scapular pushups - on bench x12, on floor x12
Rotating Sets between each upper body exercise
Resting 2 mins on warmup sets and then 3 mins between each exercise
14 inch Grip bench - shoulder blades tucked - no arch or leg drive
Warmups - Bar x15, 95lbs x 12, 135x7, 165x5, 195x3, 225x1
controlled
Rotation 1) 225lbs x 6.5
Rotation 2) 205lbs x 6
didn't bother straining the 7th rep too much. Wobbly today
Chest Supported 45 degree T-Bar Rows - Overhand grip
warmups - Barx15, 25lbs x12, 45x7, 70x5, 90x3, 115x1
controlled
Rotation 1) 100lbs x 10
Rotation 2) 90lbs x 10
couple reps from failure
ISO stretches - EQI
Pec/subscap stretched ISO hold - 6kg dumbell x 1min 15secs
Lat stretched ISO hold on chin bar - leg supported 2 x 30secs
just loosening up things and keep my posture in check
coolcolj
New member
I came across this variant of the carb cycling thing that uses a 3 day cycle of high, low, no carb
seemed to work well for the author, 3 day cycle looks good on paper
http://www.avantlabs.com/magmain.php?issueID=15&pageID=159
http://www.avantlabs.com/magmain.php?issueID=16&pageID=181
http://www.avantlabs.com/magmain.php?issueID=18&pageID=232
seemed to work well for the author, 3 day cycle looks good on paper
http://www.avantlabs.com/magmain.php?issueID=15&pageID=159
http://www.avantlabs.com/magmain.php?issueID=16&pageID=181
http://www.avantlabs.com/magmain.php?issueID=18&pageID=232
Last edited:
coolcolj
New member
Woke up in the middle of the night again..., had some water then and managed to get back to sleep. Waking pulse way back down to 54....!
Upper body not all that sore, and most of the soreness in my legs and hips are gone. No walking today, need to be fresh for training tommorrow
Bodyweight down quite a bit, lost about another pound!!
straight out of bed in underwear -
92.4kg 203lbs and waist down another 1/4 of an inch to 35.25inches.
Right on target, looking forward to hitting 35inches by the weekend!
It seems on the days I do weight training, no matter what I actually do, the bodyfat drops off even more
Upper body not all that sore, and most of the soreness in my legs and hips are gone. No walking today, need to be fresh for training tommorrow
Bodyweight down quite a bit, lost about another pound!!
straight out of bed in underwear -
92.4kg 203lbs and waist down another 1/4 of an inch to 35.25inches.
Right on target, looking forward to hitting 35inches by the weekend!
It seems on the days I do weight training, no matter what I actually do, the bodyfat drops off even more
coolcolj
New member
Woke up early, look really tired..
Upper body a bit sore, legs feel good, but adductors still pretty sore!
Bodyweight down a smidge, straight out of bed in underwear - 92.2kg 202.8lbs. Right now I walking around at 93.3kg 205lbs in shorts and t-shirt after a couple meals, so I have lost a solid 1kg of fat so far in just under 2 weeks. Doesn't look like I'll hit a 35inch waist until I drop another kg of fat.
Lower body power workout today, and I might thow in some high rep upper body accessory work to deplete my muscle a bit, should knock my bodyweight down another pound like it has so far. Then tommorrow I carb load back up. Maintain on Saturday and Sunday, and the back into it on Monday. Almost doing a UD2 style diet
Yesterday I combined my 6 protein drink meals into 3, and ate every 3 hours just got sick of preparing em. Damn that made me really full! I literally spent 20mins nibbling and chewing down 20 almonds and a small bowl of veges, plus 2 protein drinks+milled flaxseed.
Tried to do that again on my first protein drink meal today and couldn't, just too full, so I split it back up again...I have an appetite of a 5 year old right now
I also seem to be much more regular now, the turds are solid and chunky. I hit the toilets after every meal now, especially since I added the milled flaxseed. Guess I'm finally getting enough fiber
Keeps the bodyweight down....
Upper body a bit sore, legs feel good, but adductors still pretty sore!
Bodyweight down a smidge, straight out of bed in underwear - 92.2kg 202.8lbs. Right now I walking around at 93.3kg 205lbs in shorts and t-shirt after a couple meals, so I have lost a solid 1kg of fat so far in just under 2 weeks. Doesn't look like I'll hit a 35inch waist until I drop another kg of fat.
Lower body power workout today, and I might thow in some high rep upper body accessory work to deplete my muscle a bit, should knock my bodyweight down another pound like it has so far. Then tommorrow I carb load back up. Maintain on Saturday and Sunday, and the back into it on Monday. Almost doing a UD2 style diet
Yesterday I combined my 6 protein drink meals into 3, and ate every 3 hours just got sick of preparing em. Damn that made me really full! I literally spent 20mins nibbling and chewing down 20 almonds and a small bowl of veges, plus 2 protein drinks+milled flaxseed.
Tried to do that again on my first protein drink meal today and couldn't, just too full, so I split it back up again...I have an appetite of a 5 year old right now
I also seem to be much more regular now, the turds are solid and chunky. I hit the toilets after every meal now, especially since I added the milled flaxseed. Guess I'm finally getting enough fiber
Keeps the bodyweight down....
coolcolj
New member
Thursday 13th October - Cycle 3 Get Lean+Maintain Strength - Week 6 DELOAD - Day 3 - Lower Power + Upper - Microcycle 4
Good workout, even though I did feel a bit queezy coming in because of the diet, but after the warmups I was ready to rock. Down 1.5lbs from the last time I did this workout and felt pretty snappy smooth all round, all this protein has gotta help for sure.
I changed up the moves to maybe help me in my sprints - teach me to extend my hips and pull under with straighter legs, get the hammies firing better etc
Hammies are pretty wasted right now, but it will be another 5 days till I sprint/train my lower body again.
Bodyweight at gym - 207lbs
Workout time - 1 hour 30 mins
Workout rating - 9/10
Warmup
1) dynamic swings etc
2) back extension BWx6 + 6 twisting to each alternate side
3) reverse hypers BWx8
4) situp complex on swissball
5) warmup complex with 30lb bar - RDL onto toes with shrug, military press, explosive good morning onto toes, snatch grip behind the neck partial press, hang powercleans, powerjerks - 8 reps each, except cleans and jerks, 5 and 3 reps respectively
5) 1min ISO at the bottom of a narrow full squat position, holding until my heels get close to the floor
6) 4 sets of 15 ankle hops in various patterns
7) did a few altitude drops off 6inches and bodyweight drop squats, then 3 sets of 3 vertical jumps, going higher and harder each time.
Sore upper body made it a bit uncomfortable. Jump feels like it is a bit higher, but I'm doing my jumps in the fire exit stairwell now. Found a ledge that allows me to do a jump and reach without running into the wall which works nicely. Did a lot of standing and one step jumps - seems like there is only a 2 inch difference between them now - guess its time for depth jumps...
Rotating Sets between each exercise
Resting 1 to 1.5min on warmup sets and then 3 mins between each exercise
Jumps - did a one step 2 legged jump before each set of each exercise. Once the jump becomes hard and muscled or lower I stop everything
Drop/Reactive Squats - in Sneakers
Warmups - (early reps controlled) BARx10, 95x5, 115x3, 135x1
Shoulder width stance to hamstrings at parallel position
Rotation 1) 140lbs x 3
Rotation 2) 140lbs x 3
Rotation 3) 140lbs x 3 --> did not feel too reactive so stopping them here
Went up 5lbs from last week, felt very good. Used a narrower stance this week, and feet point more straight ahead. More overall feel rather than the wider powerlifter squat style I did last week.
Barbell Jumpsquat variations
continous
Rotation 1) normal - 25lbs x 4 - ceiling felt about 2inches from my head!
split squat style - lower down, jump, switch legs, land absorb and spring bacl to start, switch legs
Rotation 2) 25lbs x 6 - tired by 4th rep
Rotation 3) 25lbs x 4
been ages since I did these, and I did them pretty well. Guess the wide multi-direction lunges earlier in the microcycle helped
Really felt them in the hammies.
clip - right click and save first to avoid errors
2nd set of splitsquat jumps - been a while since I've done em so form is not perfect, but not too bad
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_SplitJumpSquats_25x4_13Oct05.mpg
Single Leg Reactive Back extension
hold at the top, then freefall down 6inches, separate leg from pad and then brake hard and snap back to the top
Rotation 1) 30lbs x 4 each leg --> too heavy!
Rotation 2) BW x 4 each leg
Rotation 3) BW x 4 --> the jumps before this set felt a bit down, but I decided to go ahead with this set, and what do you know my hammies were tired and struggled...
These feel a bit like a stiff legged GHR, definitely felt em in my lower hammies, hopefully it will give me an idea as to how to fire the hammies on the sprint pull. Right hammie still felt a bit hammered from the sprints 4 days ago on these.
--------------------------------------------------------------------
some upper body restorative work and to help deplete my muscles for the upcoming carb up
not too heavy, a under my usual loads
Dip Shrugs - bench dip style BWx12. On dip bars - lockout hold BWx12secs, BWx25 - helped unload my spine from the lower body work and jumps
Face Pulls - 30lbs x6, 40lbs x 25
Single Arm low pulley L-Flyes - 10lb x 5, 10lbs x 25
High angle dumbell rows to ribcage (pulling with lower/mid traps and delts) - 25lbs x 25
Good workout, even though I did feel a bit queezy coming in because of the diet, but after the warmups I was ready to rock. Down 1.5lbs from the last time I did this workout and felt pretty snappy smooth all round, all this protein has gotta help for sure.
I changed up the moves to maybe help me in my sprints - teach me to extend my hips and pull under with straighter legs, get the hammies firing better etc
Hammies are pretty wasted right now, but it will be another 5 days till I sprint/train my lower body again.
Bodyweight at gym - 207lbs
Workout time - 1 hour 30 mins
Workout rating - 9/10
Warmup
1) dynamic swings etc
2) back extension BWx6 + 6 twisting to each alternate side
3) reverse hypers BWx8
4) situp complex on swissball
5) warmup complex with 30lb bar - RDL onto toes with shrug, military press, explosive good morning onto toes, snatch grip behind the neck partial press, hang powercleans, powerjerks - 8 reps each, except cleans and jerks, 5 and 3 reps respectively
5) 1min ISO at the bottom of a narrow full squat position, holding until my heels get close to the floor
6) 4 sets of 15 ankle hops in various patterns
7) did a few altitude drops off 6inches and bodyweight drop squats, then 3 sets of 3 vertical jumps, going higher and harder each time.
Sore upper body made it a bit uncomfortable. Jump feels like it is a bit higher, but I'm doing my jumps in the fire exit stairwell now. Found a ledge that allows me to do a jump and reach without running into the wall which works nicely. Did a lot of standing and one step jumps - seems like there is only a 2 inch difference between them now - guess its time for depth jumps...
Rotating Sets between each exercise
Resting 1 to 1.5min on warmup sets and then 3 mins between each exercise
Jumps - did a one step 2 legged jump before each set of each exercise. Once the jump becomes hard and muscled or lower I stop everything
Drop/Reactive Squats - in Sneakers
Warmups - (early reps controlled) BARx10, 95x5, 115x3, 135x1
Shoulder width stance to hamstrings at parallel position
Rotation 1) 140lbs x 3
Rotation 2) 140lbs x 3
Rotation 3) 140lbs x 3 --> did not feel too reactive so stopping them here
Went up 5lbs from last week, felt very good. Used a narrower stance this week, and feet point more straight ahead. More overall feel rather than the wider powerlifter squat style I did last week.
Barbell Jumpsquat variations
continous
Rotation 1) normal - 25lbs x 4 - ceiling felt about 2inches from my head!
split squat style - lower down, jump, switch legs, land absorb and spring bacl to start, switch legs
Rotation 2) 25lbs x 6 - tired by 4th rep
Rotation 3) 25lbs x 4
been ages since I did these, and I did them pretty well. Guess the wide multi-direction lunges earlier in the microcycle helped
Really felt them in the hammies.
clip - right click and save first to avoid errors
2nd set of splitsquat jumps - been a while since I've done em so form is not perfect, but not too bad
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_SplitJumpSquats_25x4_13Oct05.mpg
Single Leg Reactive Back extension
hold at the top, then freefall down 6inches, separate leg from pad and then brake hard and snap back to the top
Rotation 1) 30lbs x 4 each leg --> too heavy!
Rotation 2) BW x 4 each leg
Rotation 3) BW x 4 --> the jumps before this set felt a bit down, but I decided to go ahead with this set, and what do you know my hammies were tired and struggled...
These feel a bit like a stiff legged GHR, definitely felt em in my lower hammies, hopefully it will give me an idea as to how to fire the hammies on the sprint pull. Right hammie still felt a bit hammered from the sprints 4 days ago on these.
--------------------------------------------------------------------
some upper body restorative work and to help deplete my muscles for the upcoming carb up
not too heavy, a under my usual loads
Dip Shrugs - bench dip style BWx12. On dip bars - lockout hold BWx12secs, BWx25 - helped unload my spine from the lower body work and jumps
Face Pulls - 30lbs x6, 40lbs x 25
Single Arm low pulley L-Flyes - 10lb x 5, 10lbs x 25
High angle dumbell rows to ribcage (pulling with lower/mid traps and delts) - 25lbs x 25
coolcolj
New member
Woke up in the middle of the night, felt hungry, and since it was after midnight I started my carb up by attacking the mashed potatoes
Slept like a baby after that. Think I might eat a bit of starchy carbs on my last meal on "low carb" days to help me sleep better.
Muscles are already starting to balloon up from the carbs.
In good spirits, don't feel all that sore or drained right now, but DOMS usually peaks in the afternoon for me.
Slept like a baby after that. Think I might eat a bit of starchy carbs on my last meal on "low carb" days to help me sleep better.
Muscles are already starting to balloon up from the carbs.
In good spirits, don't feel all that sore or drained right now, but DOMS usually peaks in the afternoon for me.
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