Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Damn dog woke me up just before midnight, had to go smack him a good one...
Hammies got prettty sore yesterday afternoon. Still a bit achey now.
Right groin/adductor inflamed feeling.

weighed 96.3 kg 211.86lbs straight out of bed in underwear

On the Tanita scale it says my Bodyfat% dropped from 28.7 to 27.4% in the first week as well. The actual % isn't correct, but it's good to know it's dropping in a relative sense. This page http://home.fuse.net/clymer/bmi/
says I went from 20.1% bodyfat to 18.8% in the first week.
LOL 1.3% in each case, how uncanny!

I'm still scratching my head on this diet, well at least my version. I have no idea how it works so well!!

I mean 1 inch off the waist and 5lbs off me in a week and with no strength (muscle?) loss?!
I mean I'm not lean, but I ain't obese either. I'm certainly not starving per se, I feel really full and satisfied. I feel strong and energetic, alert, thanks to the low insulin levels. I get that too on low carb diets, but it's a different kind of feeling.

It's diet that doesn't even feel like a diet! I'm not counting calories either. I really pigged out last night on some fatty foods, but yet the scale actually went down this morning. Although waist stayed the same, so that's maintenance
I could eat like this all year round.

This is like PMSF or V Diet type results, without the hunger and suffering. You can have your cake and eat it

Maybe I just hit onto the thing my body really thrives on. I haven't eaten any fruit for years until last week...must be the fruit...
http://www.t-nation.com/findArticle.do?article=body_95forbid

 

[coolcolj]

9 hours of sleep total, just didn't feel high quality that's all.
Mild achey feeling all over from my part time job yesterday. I felt strong though yesterday, just on an apple + protein drink for 4 hours too!

weighed 96.1 kg 211.4lbs straight out of bed in underwear
waist - 37 inches
sweet waist droppped another half an inch!

what I ate yesterday - I got caught up and forgot to eat between the 3rd and 4th meal...plus it feels like I didn't eat enough on that last meal to make up for the missed meal

1) small apple + protein drink
2) peach + protein drink
3) peach + protein drink
6 hour gap here
4) some raw almonds, 4 yeast free rye toast + margarine, roast beef + lettuce, some chocolate, small bit of brown rice and corn/pea combo

 

[coolcolj]

Sunday 4th February - Cycle 4 Get Lower Body Strong+Maintain Weight - Week 10 - Day 1 - LIGHT Prehab Rehab DELOAD - Microcycle 1

Still deloading. Dropped the box squats, Peterson step ups and reverse hypers

Bodyweight down 1lb from last workout and 3.5lbs down from the last time I did this workout..man did I look a lot trimmer in the gym! Feeling much looser and more flexible since I started leaning up as well.

Felt a bit queezy and light headed, but strength was surprisingly up by a quite a bit. Warmed up real fast. Off course deloading the squats is the main reason, but it's good to know the massive calorie deficit isn't hurting me there. Plus the fruit and higher consistent level of protein has got to help too. I'll find out when I squat heavy in 2 days time if that is still the case though.


Body weight at gym - 213.5lbs
Workout time - 1 hour
Workout rating - 7/10

General warm up -

1) dynamic stretches and swings
2) Prone Scorpion - x6 each leg alternating
3) Braced Scorpion under - x6 each leg alternating
4) high glute mobility drill x 10 each side
5) hurdle over and unders x5 each direction and leg

Rotating Sets between each exercise

Resting 1 min on warm ups and 1-2 mins between each exercise on work sets


Reach, Roll and Lift

stretches in the same position and 1 rep

Rotation 1) 3 sec hold x 3 each side, alternating
Rotation 2) 3 sec hold x 3 each side, alternating


Pushup with extension at top and hold

Warm ups - push up on bench x 10, on floor BW x2

on floor
Rotation 1) BW x 10

on 6 inch med ball
Rotation 2) BW x 10


High angle Dumbbell Rows to ribcage - palms facing - pulling with lower traps and delts

warm ups - 15lbs x 5, 30lbs x 5

hold at top
Rotation 1) 45lbs x 10
Rotation 2) 45lbs x 10

Dumbbell Curls - hold at the middle on the way down

warm ups - 2kg x 10, 15lbsx5,

Rotation 1) 30lbs x 11 (+1 rep)
Rotation 2) 35lbs x 8

someone had the 30s so used 35s on the 2nd set. Very easy compared to before!

Low Incline face down dumbell Raise/External Rotation combo

warm ups - 1kg x 3 each, 2kg x 2

Thumbs up Y raise + neutral grip side raise + Cuban rotation - all with hold at top
Rotation 1) 3kg x 6 (+1kg)


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

Cooldown - ISO stretches

Subscap raises 5kg x 12 + 45secs Pec/Subscap stretched ISO hold
Pushup/Dip knee supported stretched hold x 1 min

upper body/cuff and lower body stretches

 

[coolcolj]

Feel ok, body feels worked, but not sore.

weighed 95.9 kg 211lbs straight out of bed in underwear
dropping down 0.2kg each day so far this week regardless of what I eat at night it seems

what I ate yesterday -

1) small apple + protein drink
2) small apple + protein drink
3) small apple + protein drink, then some raw almonds and a bit of lettuce pre workout
4) post workout - natural muesli + protein powder + oat milk, some chocolate
5) Lots of roast beef, broccoli, pea/corn combo

 

[coolcolj]

freaking dog interuppted my sleep, can't wait the day this mutt dies!
Very low waking pulse of 53 though, lowest ever in the last year. So well into deloading now. Body feels fairly good. Will keeping deloading for at least another week though.

weighed 96.3 kg 211.86lbs straight out of bed in underwear
took some progress pics last night, dang I looked a lot fatter than I seem to look in the mirror and at the gym
I looked back at pics when I had a 33 inch waist, and while I was still fat then, I looked a lot different. Almost like 2 people with different proportions and bodyshape!!

what I ate yesterday - decided to pig out and get the calories way up. Blood sugar or something crashed something severe after meal 4! Got the jitters and shakes, but fine upon waking.
Very carb sensitive right now

1) small apple + protein drink
2) nectarine + protein drink
3) small apple + protein drink
4) some raw almonds, 4 yeast free rye toast + margarine, 3 sauages, 2 x chinese sticky rice pudding type thing with fatty meats and other crap wrapped in bamboo leaves etc
5) small amount some roast beef + broccoli

man there is not a whole lot of calories and carbs in fruit
http://www.calorie-counter-chart.com/calories-in-fruit.htm

 

[coolcolj]

looks to me these kids lack hip extension, posterior chain strength and explosiveness
http://www.youtube.com/profile_videos?user=VelocityWestla

LOL - olympic sprinter vs Josh
http://www.youtube.com/watch?v=c2a5EN_HtLY
shows the difference between running over the surface with high hips and skipping vs running on the ground and muscling it

 

[coolcolj]

i'm carb sensitive
http://www.higher-faster-sports.com/metabolictyping.html

 

[enigma4dub]

its something else to see world class speed...... but when you see it against an avg. joe...simply amazing

 

[coolcolj]

Tuesday 6th January - Cycle 4 Get Lower Body Strong+Maintain Weight - Week 10 - Day 2 - Lower Strength DELOAD - Micro cycle 1

Feeling fresher this workout, but it feels like my strength is down a bit on the heavy stuff and work capacity is definitely down.

Body weight at gym - 214lbs
Workout time - 1.25 hours
Workout rating - 8/10

General warm up -

15sec 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 - x12 each leg alternating
6) Braced Scorpion under - x10 each leg alternating
7) hurdle over and unders x 5 each direction and type
8) various hops
9) 40lb 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, 119lbs, 129lbs, 155lbs,
Powerclean + High Hang Powerclean - 175lbs

speed and snap is back. But I used a really crappy bent bar which made things a bit harder, really tested my grip! WD40 on the bar made all the plates slip off somehow on the 175b set, so I only didn't do 2nd high hang rep

Full Oly Squats - Oly Shoes - no Belt

warm ups - controlled down, semi-explosive up in sneakers - Bar x 8, 95x5, 135x5, 185x5, 225x4, 275x3
in oly shoes - 315x2, 345x1

controlled down, semi-explosive up
1) 365 x 1 - rest 3 mins
2) 385 x 1 - rest 5 mins
3) 355 x 2 - rest 5 mins
4) 2 walkouts with 405lbs

wanted to see if I could easily hit 385lbs straight without waveloading. No problems. Felt somewhat harder, I think I have lost strength..or maybe I have some neural fatigue building doing all this 90+% stuff for so long.
Warmups felt way easier than before though!
I need to build up my work capacity for heavy singles. That single with 385lbs really fatigued me much more than it would have last year.

Used a different squat rack in the gym, this is one of those open design ones. Was a bit nerve racking at first, felt naked, due to the open design, but no issues after doing 365lbs and lining up the bent/curved bar so it didn't flip on my back. 385 was more solid walking out, core didn't wobble as much as last week. 405lbs walkouts felt solid too, didn't feel too heavy on my back.

here is the video of the 385 and 355x2 sets. Different camera angle for those people who complained I wasn't going as low as I could have...I am going as low as I can physically can....see changing the camera angle and perspective makes it look like I'm going down much lower doesn't it?
Also the the camera exposure was going haywire with the sunlight in mirror reflection, so I tried to compensate in the video editor but it looks funny...
Also noticed I still do that weird s-bend thing with legs all this time... I do spread my knees out on the way down subconsciously and they come back to neutral on the way up

Right click on video and save first to avoid errors!
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_FullSquat_385_355x2_6Feb07.mpg

 

[Lone Trooper]

Doesn't look much lower to me, honestly. If you say that's as low as you can go, so be it. Doesn't matter anyway, you get results - end of story.

Keep it up, always tanking along.