Post subject: Re: My journey to F*ck the internet strong.
Posted: Fri Jun 15, 2012 12:42 pm
Joined: Sun Jun 21, 2009 1:27 am Posts: 2538 Location: Australia
I'm quite sore today unsurprisingly, mostly my rear delts for some reason though.
Also, after refeeding yesterday I weighed 90kg(6-7kg gain in 7hrs). Can anybody say supercompensation? I'm once again PSMFing through until sunday night now, then I'll carb up in my last meal, I think it is about 250g that I do in my last meal there, I'll be interested to see where I weigh in on monday morning after all this. I think I'll drop a fair bit of weight today because finally eating a little more than protein and fibre finally got my bowels to move (hadn't shit properly in 2 days lol) so I'd say there will be some weight to lose there, along with extra fluids and stuff.
I'm hanging out to see how I go with training this block, should be interesting. I'm thinking that PSMFing allows me to recover decently via this supercompensation, witholding all this energy from my body then when I bomb down some food it sucks it all up. That along with the extra recovery work and less 'damage' in the gym and I manage to drop some fat without sacrificing strength gains. Maybe. This run is a bigger test of the theory than last time, so I'm eager to get to training and see how I go.
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Post subject: Re: My journey to F*ck the internet strong.
Posted: Sat Jun 16, 2012 1:31 pm
Joined: Sun Jun 21, 2009 1:27 am Posts: 2538 Location: Australia
So i misbehaved yesterday, i did my running for the day then had lunch and went to go work in the canteen for football. I got there and the coach said they are 1 player down and asked if i could play off the bench if they heavily strapped my knees. I said yes thinking i would play 20 to 30mins but i played about 60 in the end. Thankfully i'm unscathed but it did throw my nutrition plans out for the weekend because i'll have to eat enough to make sure i'm recovered from that.
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Post subject: Re: My journey to F*ck the internet strong.
Posted: Sun Jun 17, 2012 5:09 pm
Joined: Sun Jun 21, 2009 1:27 am Posts: 2538 Location: Australia
Frustrating session today because of the main lift.
Muscle Up and rolling to warm up
5/3/1 Bench 5x67.5 5x77.5 6x87.5 - Could have easily repped more but I wore a new singlet today and the weight pushing down on me made it slide on the bench and I kept getting flattened out. Would have been around the 10 mark if it wasn't for that.
3x5 Inverted rows with 15kg - having my feet a little lower and the weight positioned different makes these so much harder than when I used to do them with 15kg.
HeSPU stuff - wasn't a certain reps x sets I just did stuff
Bulgarian pull ups 3x6
Some ring L sit and BL stuff then 1x30s floor L sit for shits and giggles.
Once again, despite my lowered cals in my recovery week I would have hit a PR today, I'm considering re doing my bench tonight because I'm frustrated about today.
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Post subject: Re: My journey to F*ck the internet strong.
Posted: Mon Jun 18, 2012 1:09 pm
Joined: Sun Jun 21, 2009 1:27 am Posts: 2538 Location: Australia
Re benched last night hit 8x87.5 but I was slipping again and my shoulder started to ache for some reason, so I cut it there instead of going for 10. I also tried some klokov presses, I thought 40kg would be a good weight, how wrong I was. I grinded out 5 and came to the conclusion that I am a weak fuck. I like them though, they might get a run as my overhead high rep movement in the future, probably after I've got HeSPU down (which I am mighty close to). Also found that I can stomach my workout days food a lot easier (as in less bloat and wanting to vomit lol) if I up my fats a little and lower my carbs a little, just not in the PWO meal.
Anyways, will update this after training and should also have a few vids to throw up.
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Post subject: Re: My journey to F*ck the internet strong.
Posted: Mon Jun 18, 2012 5:57 pm
Joined: Sat Jul 14, 2007 2:15 am Posts: 2040 Location: Hull, England
David_89 wrote:
Quote:
Decent session. This is the first time I've done a proper session while fasted on this diet I'm doing, only thing I had was a black coffee and BCAAs which is recommended in the book, but the thing is I've not drank coffee in my 33 years, I can't believe how high I felt.
I drank coffee for the first time in about 4 years when I moved last year, I was so wired it was unbelievable. Unfortunately I adapt to it fast, now I can have 3 in a row and barely feel it.
What are you doing diet wise?
I'm following Jason Ferruggias Renegade Diet. It's based on Intermittent Fasting. I'm doing it for fat loss as I got sick of having a belly that didn't match the way the rest of me looked. Although I muyst admit that it does confuse me a bit, the macros he's list just don't seen to add up calorie wise, or if they do it's a very high fat diet. So I've been tweaking it a bit to fit around me. I can list the details of it if you like, or send you a copy. I thought about doing lean gains, but to be fair there's not really enough detail on the website for me to be able to follow it. I'd like examples of what you should be eating.
Post subject: Re: My journey to F*ck the internet strong.
Posted: Tue Jun 19, 2012 5:58 pm
Joined: Sat Jul 14, 2007 2:15 am Posts: 2040 Location: Hull, England
If you could give me a breakdown of what you eat and at what times with the rough macros that should give me a good idea of exactly how lean gains works. I don't want to change anything yet as I'm feeling good and the weight is dropping off without any real sign of strength loss.
Post subject: Re: My journey to F*ck the internet strong.
Posted: Wed Jun 20, 2012 10:24 pm
Joined: Sun Jun 21, 2009 1:27 am Posts: 2538 Location: Australia
So, I decided with Broome approaching to switch from doing high and low days to high, medium and low. This meant I should make 2 workouts harder and 2 a little lighter, so I combined the deadlifts from tomorrow to todays workout.
Deadlifts 5x117.5 5x137.5 5x155 - This felt quite easy and fast so I thought a new ~max was in order. 1x180 - up quick, could triple that. 1x200kg - PR by 15kg - This was probably about 5-10kg off an absolute max, but my form was starting to go a little here, so I thought I'd take a solid PB. Vid to come once it uploads.
Mil press 5x42.5 5x50 5x55 - Paused at the chest and lockout.
Ring L chins (+15kg) 3x5
Some OAC work, followed by BL and MU stuff, mostly just killing a little time by the end before the strength session I'm running with girls gymnastics now.
Didn't do the pump work as that is coming tomorrow I think. I'll figure out how I'll rearrange everything tonight.
_________________ Get Strong, Get Fast, Get Fit, Get Specific, Compete.
Post subject: Re: My journey to F*ck the internet strong.
Posted: Thu Jun 21, 2012 12:39 am
Joined: Sat Jul 14, 2007 2:15 am Posts: 2040 Location: Hull, England
Nice deadlift PR, looked comfortable, and like you said at least another 10kg there.
I'm 5ft 8", 75kg/165lb in the morning (was 79kg/174lb when I started this diet 11 days ago), age 33, I train 4 or 5 days a week, and I work as a window cleaner 3 or 4 days a week so I'm pretty active. As for bodyfat there is a video of me doing deadlifts without a top on so that should give you an idea of what I'm at as I have no clue. Oh and I dress to the left
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