* Morning walk has been an integral part of my daily ritual, hard to take it off. I'm really enjoying it while listening to audiobooks.
AFTERNOON/EVENING
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
LOWER BODY 1 1) Zercher Squat (2 sets of 6/4/2 reps - Wave Loading)
- Warm-up: 20kg x 10 reps x 2 sets, 30kg x 6 reps, 40kg x 2 reps
- Wave 1: 45kg x 6 reps, 50kg x 4 reps, 55kg x 2 reps
- Wave 2: 55kg x 6 reps, 60kg x 4 reps, 65kg x 2 reps
* Ugly last set. I think I might have gone ego lifting there. Will deload next week and make sure that my form is spot on. My legs can still handle the load but my upper body seems to be the weak link
2) DB Split Squat (3 sets x 10 reps)
- Work set: 40lb x 10 reps x 3 sets (per leg)
* Finally nailed 40lb on all sets. Struggled badly on the last set though.
3a) Seated Calf Raise (3 sets x 6 reps)
- Work set: 40kg x 8 reps x 3 sets
* Good weight. Ready to add more weight next week.
3b) Decline Bench Sit-up (3 sets x 6 reps)
- Work set: BW + 20kg x 8 reps x 3 sets
* Good form, good weight. I think I can handle more weight next week.
* I think I overate carbs yesterday and today so I had to do this to deplete the glycogen stores. I felt bloated this morning when I woke up compared to yesterday.
Felt full of energy all throughout the workout. I'm starting to love wave sets! On the other hand, split squats are still tough as hell. Always a challenge everytime I do it. Time for the post-workout carbs!
* The tabata styled sprint intervals was very tough. Managed to push it up to 10 rounds which is a PR for me! First time I did this (over 8 rounds) and it was very intense.
It's practically amazing to look back to where to you have been and compare it to what you have become in just a short amount of time. I am really dumbfounded!
Yes, I'm 33 1/2 years old. I started way too old and late on this game, but this is what I have realistically achieved within the past 3 months. Say whatever the hell you want, I'm happy and proud with what I have achieved.
* Weekend morning walk while enjoying an audiobook. Felt great!
AFTERNOON/EVENING
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
LOWER BODY 2 1) Barbell Deadlift (2 sets of 6/4/2 reps - Wave Loading)
- Warm-up: 40kg x 10 reps, 60kg x 8 reps, 80kg x 6 reps, 90kg x 2 reps, 100kg x 1 rep
- Wave 1: 100kg x 6 reps, 105kg x 4 reps, 110kg x 2 reps
- Wave 2: 105kg x 6 reps, 110kg x 4 reps, 115kg x 2 reps
* Started strong on the first wave set, but I think I may have overshot it. By the time I was on the 2nd wave sets, it was grind fest. Weights felt heavier than last week. I was shooting for 120kg this week but I guess I have to settle for the same weight as last week. Onwards to next week!
2) Cable Pull-Through(3 sets x 10 reps)
- Work set: Slot#10 x 10 reps x 3 sets, Slot#11 x 10 reps
* Extra set added with more resistance.
3a) Single-Leg Standing Calf Raise (3 sets x 12 reps)
- Work set: 40lb x 12 reps x 3 sets (per leg)
* 40lb felt great. Will add 1 rep more next week.
3b) Hanging Leg Raise (3 sets x 12 reps)
- Work set: BW x 15 reps x 2 sets, BW x 20 reps x 2 sets
* Had to go to the captain's chair because grip gave out on the third set. Went for more reps and an extra set.
Failed to exceed my last week's numbers on the deadlift. Lesson learned, don't go too heavy on the first wave set. Undershoot it a bit to gain momentum on the 2nd wave set and then go all out on it. Hopefully, I get to nail that 120kg next week. Onwards to Week 4 of Phase 11!
Still on the lookout on what program I will do post-S2B when I stumbled on one of John Romaniello's tweet about a book that discusses the same concept as his Man 2.0: Engineering the Alpha.
I have read this book last year and it was definitely enlightening. It discusses a lot of stuff about hormones and how it affects us in our day to day lives. It includes a good training program and some nutritional advises on how to optimize your hormones rev up your inner alpha male body and mentality.
Anyway, the new book John Romaniello was talking about is titled Unleash Your Alpha by Mike Campbell. Read some reviews, it looked promising. Decided to grab it for 10 bucks and gave it a try.
Currently reading it and enjoying it. It's on a much serious tone though compared to John Romaniello's book.
Looking forward to wrap it up ASAP and see what it has to offer.
age doesnt muscle sir riddler! tuloy tuloy lang! more reps for you!
Salamat @Emman1986! Minsan kasi, we have to realistically ground ourselves with our goals. It has to be realistic enough based on our current situation. In that case, I'm way past my prime so I have to lower my expectations despite doing all things as perfect as it can be.
I also don't compare myself to other people, my biggest competition is always my former self. If I exceed or manage to beat my former self, then I think half of the battle is won. Again, I do enjoy the JOURNEY wherever it would take me. Always remember, the JOURNEY is far more satisfying than the DESTINATION. The DESTINATION is just the icing on the cake.
Hey Roman, is that you? Welcome aboard. Sorry I haven't been able to reply on your messages. I've been very busy the past few months. Shoot me an email, let's continue our conversation there.
Hey Riddler, just want to chime in and let you know that you do not need any so-called "labeled" program". All you have to do is remember two words to make continual progress - progressive resistance. That's it. If you continually try to get 1 more rep or use 5 more lbs than before, your gains will keep coming. However, don't get the illusion that I am speaking of powerlifting or progressive resistance as in low rep ranges of 3 or 5 reps. Sure it's good to pyrammid up to that heavy weight for low reps sometimes, but it shouldn't be the cornerstone of your workouts.
I see so many guys - namely on this board in particular - that follows or endorses programs like 5 x 5, 5/3/1, strength training, this, that, blah blah blah. Many guys following such programs don't make the gains they would like because they get caught up in doing so low amount of reps and think of strength only in terms of low reps. If one focuses only on getting stronger for sets of 3 or 5, compared to getting stronger on sets of 8-15, then they lose out because they are missing the best of the hypertrophy rep range.
Another "mistake" - as I would call it - would be that many following those programs focus mainly on getting stronger just on the big 3 exercises, yet on all their ancillary exercises, they half-ass it or don't push near hard enough on them - certainly not as hard as the big 3. Fact is, if a guy want's to grow, he needs to put 110% into all exercises. You don't just bust ass on benches, then when it comes to flyes or dips, half-ass it. The intensity should be there on everything one does if they want to see utmost gains.
*** Note: No offense to anybody using the above methods. If powerlifting is your gig, then hey happy powerlifting haha! However, I'm just saying to opitomize muscular gains, there is more to it. And let us not be close-minded and seperate muscle gains and strength - if a guy is getting stronger in the higher rep ranges compared to the conventional low-rep scheme, he is going to gain more muscle yes, but he IS getting stronger also. Not a simple black & white picture - huge gray area.
On the flipside of always doing too few reps and not focusing on the secondary exercises just as much is the guys who do so much volume that they must "pace themselves" during a workout in order to finish their routine. Fact is, quality and quantity are opposite of each other - one can't do both. I'd bet the house that if damn near 99.9% of anyone working out were to do just 3 time-tested, proven exercises for smaller bodyparts like chest, delts, tris and bi's, then 4 exercises for the larger bodyparts like back and legs, and did only 2-3 bust-ass, all-out worksets of each, they will grow muscle optimally - that's considering nutrition and rest are dialed in of course.
In short, I guess why I am even replying is I see you mentioned about looking for a new routine after your s2b. You are an intelligent guy, and I'm confident that if you apply the hard work you learned in your s2b to a more traditional style approach following some of the generic, no-magic info that I previously discussed yet which is so often overlooked, that you will be happy with the results. You don't need someone to "guide" you, or follow some labeled routine - which let's face it, many of those routines come a dime a dozen similar to supplement endorsers in which the creators usually have an ulterior motive, ie $$$. No need to go on "micro-cycles" utilizing sooo many different changes in ones routine every 2-4 weeks. The #1 most important change one can make in building muscle is simple - progressive resistance. You keep getting stronger, you will keep growing. Period.
Sorry for the book dude. Didn't plan such a long post - it just happened. Good luck in whatever route you decide to take.
@Big Dawg
Thanks for that lengthy post sir, really appreciate it. It was very enlightening and contains a lot of wisdom regarding training. I will surely keep those things in mind.
Just to clear things up, I joined S2B because I was actually really in need of guidance. Not only in weightlifting or gaining muscle or getting stronger, but I'm losing my "mojo" to live life how it's supposed to be. Yes, there are chockful of information out there, but what I really needed was a coach/mentor to guide me and navigate towards my goal. I did it before by myself, but honestly, I didn't get that far. You see, I live a very stressful and busy life. The least thing I would want to worry is design my own workout program, count calories, etc, so what I did was I delegated that responsibility to the so-called "experts". S2B delivered their promise of fixing my "mojo" while building a body that I can be proud of, no doubt about that. In the process, they also taught me how to do these things on my own.
Yes, I learned a lot and I'm very capable to manage these things further down the road, however, I still prefer to do a pre-made program over doing the same stuffs over and over again. I love surprises. I love new things. I love to challenge myself in different ways I can. My life doesn't revolve in the most hardcore bodybuilding sense and I'd love to delegate those "expert" stuffs to people who really knows what they are really doing. Less thing to worry about, less stressor to my already stressful life. That's my philosophy in life.
All you have to do is remember two words to make continual progress - progressive resistance. That's it. If you continually try to get 1 more rep or use 5 more lbs than before, your gains will keep coming.
They will, provided that recovery and food intake are good enough.
I would be cautious regarding assistance exercises, however. They are most effective for an intermediate person, not a beginner. Spending too much effort on them for a beginner may be counter-productive.
As for strength vs hypertrophy rep ranges, I bet that a beginner can gain more muscle mass focusing on strength gains. This is not the case for a more advanced trainee.
* Morning walk at a very leisurely pace. This has now been part of my daily morning ritual. Hard to take if off!
AFTERNOON/EVENING
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
UPPER BODY 1 1) Scarecrow (2 sets x 10 reps)
- Work set: 5lb x 12 reps x 2 sets
* +1 rep again. Very good and tight form. Had to take a breather though on the last set because of the burning feeling on the small muscle groups. Hah!
2a) T-Bar Row (2 sets of 6/4/2 reps - Wave Loading)
- Wave 1: 25kg x 6 reps, 30kg x 4 reps, 35kg x 2 reps
- Wave 2: 35kg x 6 reps, 40kg x 4 reps, 45kg x 2 reps
* Same weight as last week. Didn't bother to increase the weight because I was not feeling good today.
2b) Slight Incline DB Bench Press (2 sets of 6/4/2 reps - Wave Loading)
- Wave 1: 40lb x 8 reps, 45lb x 6 reps, 50lb x 4 reps
- Wave 2: 45lb x 8 reps, 50lb x 6 reps, 55lb x 4 reps
* No good spotter on sight so I decided to just settle with lighter weights than last week. Just added + 2 rep on the target reps per set.
3a) Medium-Grip Supinated Cable Row (3 sets x 10 reps)
- Work set: Slot#8 x 12 reps x 3 sets
* Again, it's an off day, so I had to settle with the same weight as last week. Didn't bother adding extra set.
3b) DB Pullover (3 sets x 10 reps)
- Work set: 45lb x 12 reps x 3 sets
* Went for 45lb on this one, managed to squeeze 12 reps per set.
* This has becoming a trend every Monday. Treadmills are once again jam packed so I had to drive to the nearest park and do my post-workout walk there.
Off day. So-so workout. Oh well, this kind of day really just happens. At least I still did my scheduled training instead of just lounging around. Hah!
In that case, I'm way past my prime so I have to lower my expectations despite doing all things as perfect as it can be.
IMHO, this should not be your way of thinking. Para kasing kinahon mo na ung sarili mo and by all means what you think ultimately becomes your reality.
You set your bar, and if mababa to most of the time the results will be the same.
Aim high next time, lahat naman tayo may setback sa buhay and make all kinds of gains!
During the aggressive lean out part, I did take 10g of BCAA's before the morning walk, so it's not really completely fasted. Nowadays that I'm just maintaining, it's completely fasted.
In that case, I'm way past my prime so I have to lower my expectations despite doing all things as perfect as it can be.
IMHO, this should not be your way of thinking. Para kasing kinahon mo na ung sarili mo and by all means what you think ultimately becomes your reality.
You set your bar, and if mababa to most of the time the results will be the same.
Aim high next time, lahat naman tayo may setback sa buhay and make all kinds of gains!
@monching11
Sometimes, we set expectations and goals too high that it becomes unrealistic. I am a recovering perfectionist. I used to be ruthless with my goals and everything else. Well, that resulted to great achievements at the expense of my health and a very stressful life. Gone are those days though. It's good when you are still young, but once you get older, you get to realize a lot things you took for granted before.
With what has been said above, I changed my mentality to set SMART (Specific, Measurable, Achievable, Realistic, Time-based) goals. Keyword here is REALISTIC and TIMED-BASED.
I did this with S2B. At first, I set what I believed as a realistic goal, later down the road, I realized that I may have set a very unrealistic goal considering everything else (strength and weaknesses) about myself. I got to know myself well during the process. Knowing thyself is always the hardest part. So I had to reassess and readjust, in short, ground myself to reality. I ended up much happier and satisfied.
Life is like a highway. Everybody wants to be on the fast lane and arrive to their destination the soonest time possible. Most are even willing to break the law and the speed limit just to get there. Why not just enjoy the journey, stick to the speed limit, and soon you will realize you'll get to whatever destination you want just like everyone else.
S2B uses a statement like "If what you do doesn't provide you desired results, perhaps you should change what you do?" (not an exact quote).
I don't state that you failed to achieve your goals, or that what you achieved isn't good. It is great, compared to earlier results. But your results are bound by your actions significantly more than by your age and potential. And your actions depend on your beliefs. That's why you should be careful with your beliefs and goals.
S2B uses a statement like "If what you do doesn't provide you desired results, perhaps you should change what you do?" (not an exact quote).
I don't state that you failed to achieve your goals, or that what you achieved isn't good. It is great, compared to earlier results. But your results are bound by your actions significantly more than by your age and potential. And your actions depend on your beliefs. That's why you should be careful with your beliefs and goals.
Roman, if only you stuck with S2B till the end, you'll probably get what I mean with my above statement.
As long as you do whatever needs to be done or what you can control within the present, a little bit better than the previous, let the uncontrollable factors happen, you will improve. It's what we call as CONTINUUM. Move the notch one small step at a time instead of getting into extremities.
It's good to aim high especially if you are competing at a such high level or it's part of a grander scheme of your goals, unfortunately, I'm afraid that isn't me. I am doing this to improve my way of life (health and fitness), to pave a better path and live life the way I intended to be not the other way around.
All you have to do is remember two words to make continual progress - progressive resistance. That's it. If you continually try to get 1 more rep or use 5 more lbs than before, your gains will keep coming.
They will, provided that recovery and food intake are good enough.
I would be cautious regarding assistance exercises, however. They are most effective for an intermediate person, not a beginner. Spending too much effort on them for a beginner may be counter-productive.
As for strength vs hypertrophy rep ranges, I bet that a beginner can gain more muscle mass focusing on strength gains. This is not the case for a more advanced trainee.
Of course nutrition & rest need to be on time, as I alluded to in my post.
When I speak of assistance exercises, I don't mean alot of cables, machines, pussy stuff like that. I mean the other Mac Daddy exercises that pack on the muscle - like pullups, chins, bb rows, dips, etc etc. Even beginners need more than just the big 3 if they want to pack the most muscle on. Regarding rep ranges, I also advise strength gains (progressive resistance is the name of the game) - just not strength always in the low rep range - again, as I alluded to in my post. :)Riddler no offense but I have to laugh when you talk like you are old dude haha. You're like in your early 30's and say not in your prime? Yeah maybe not for boxing haha - but for building your physique you are indeed in your prime. Google Ed Corney sometime.
Riddler no offense but I have to laugh when you talk like you are old dude haha. You're like in your early 30's and say not in your prime? Yeah maybe not for boxing haha - but for building your physique you are indeed in your prime. Google Ed Corney sometime.
Hahaha! No problem sir @Big Dawg. Not offended at all.
I just know myself well. I do have a lot of limitations in terms of health and fitness which I accumulated by living recklessly throughout my earlier years. I won't discuss the details here though, it's a bit personal. What happened to me for the past few months was really unexpected. I did have a lot of self-reflection and realization that it got me thinking a lot about life in general, not just bodybuilding.
Let me share a quote that resonated a lot to me and describes perfectly my current approach in life.
[size=small][align=center]The food, training and other key lifestyle choices you make today and every day reflect what your body, health, energy and mind will be in the future. Choose what outcome you want.[/align][/size]
In that case, I'm way past my prime so I have to lower my expectations despite doing all things as perfect as it can be.
IMHO, this should not be your way of thinking. Para kasing kinahon mo na ung sarili mo and by all means what you think ultimately becomes your reality.
You set your bar, and if mababa to most of the time the results will be the same.
Aim high next time, lahat naman tayo may setback sa buhay and make all kinds of gains!
@monching11
Sometimes, we set expectations and goals too high that it becomes unrealistic. I am a recovering perfectionist. I used to be ruthless with my goals and everything else. Well, that resulted to great achievements at the expense of my health and a very stressful life. Gone are those days though. It's good when you are still young, but once you get older, you get to realize a lot things you took for granted before.
With what has been said above, I changed my mentality to set SMART (Specific, Measurable, Achievable, Realistic, Time-based) goals. Keyword here is REALISTIC and TIMED-BASED.
I did this with S2B. At first, I set what I believed as a realistic goal, later down the road, I realized that I may have set a very unrealistic goal considering everything else (strength and weaknesses) about myself. I got to know myself well during the process. Knowing thyself is always the hardest part. So I had to reassess and readjust, in short, ground myself to reality. I ended up much happier and satisfied.
What was your goal/s when starting s2b?
Life is like a highway. Everybody wants to be on the fast lane and arrive to their destination the soonest time possible. Most are even willing to break the law and the speed limit just to get there. Why not just enjoy the journey, stick to the speed limit, and soon you will realize you'll get to whatever destination you want just like everyone else.
Well i'd rather be there sooner than later,YOLO but late than never is also acceptable . Kidding aside, with all the knowledge that you have now you're equipped better to achieve more. What I'm just trying to say is that by limiting yourself to what you think you are only capable of greatly reduces your potential.
Quoting Greg Plitt:
"You gotta have calculated risks to get the rewards"
Greater risk = Greater rewards.
Those who settle for mediocrity doesn't deserve the very best.
Initial Goal
60kg at 10% body fat (LBM 54 kg , FAT 6kg)
Halfway through the program, I had to reassess my "arbitrary" goals so I talked to @badass_vinch and asked some advice based on his coaching experiences with the same age and training experience as mine. After reassessment, this is what I set as my goal.
Realistic Goal
57kg at 10% body fat (LBM 51.3 kg , FAT 5.7kg)
Glad to report that I managed to meet that realistic goal and I'm happy with what I have right now.
And who says that I'm limiting myself with what I can achieve? There is a big difference between LIMITATION and setting a REALISTIC GOAL. Remember, all of us have priorities in life, you get to set your OWN realistic goal based on those parameters, not others expectation of you. Live you own life like how you want it to be and not how others want it to be. Own your life, not others.
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
LOWER BODY 1 1) Zercher Squat (2 sets of 6/4/2 reps - Wave Loading)
- Warm-up: 20kg x 10 reps x 2 sets, 30kg x 8 reps, 40kg x 6 reps, 45kg x 2 reps
- Wave 1: 45kg x 6 reps, 50kg x 4 reps, 55kg x 2 reps
- Wave 2: 50kg x 6 reps, 55kg x 4 reps, 62.5kg x 3 reps
* Better form than last week, a bit lesser weight though.
2) DB Split Squat (3 sets x 10 reps)
- Work set: 40lb x 12 reps (per leg), 40lb x 11 reps x 2 sets (per leg)
* This exercise never gets easy! Managed to increase the reps with the same load as last week.
3a) Seated Calf Raise (3 sets x 6 reps)
- Work set: 45kg x 8 reps x 4 sets
* Good weight. +2 reps from the target rep. Extra set added
3b) Decline Bench Sit-up (3 sets x 6 reps)
- Work set: BW + 25kg x 6 reps x 2 sets, BW + 25kg x 8 reps x 2 sets
* Good form, good weight. Pushed hard on the last 2 sets. Extra set added.
* All out intensity on this intervals session. By the last round, tank was already empty. Followed it up with a 30 min cooldown walk after taking a breather.
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
UPPER BODY 2 1) DB Cuban Rotation (2 sets x 10 reps)
- Warm-up: 5lb x 12 reps
- Work set: 10lb x 12 reps x 3 sets
* Same weight as last week. Just added an extra set.
2a) Medium-Grip Chin-up (2 sets of 6/4/2 reps - Wave Loading)
- Wave 1: BW x 6 reps, BW + 10lb x 4 reps, BW + 25lb x 4 reps
- Wave 2: BW + 20lb x 6 reps, BW + 35lb x 4 reps, BW + 45lb x 2 reps
* Went easy on the first wave, then all out effort on the second wave. Ugly form on the last set. Not satisfied with the form.
2b) Seated Machine Shoulder Press (2 sets of 6/4/2 reps - Wave Loading)
- Warm-up: 45kg x 10 reps x 2 sets
- Wave 1: 65kg x 6 reps, 90kg x 4 reps, 100kg x 3 reps
- Wave 2: 95kg x 6 reps, 105kg x 4 reps, 120kg x 2 reps
* Pushed myself to the limit on this one. Grinded the 2 reps on the last set. Felt great!
3a) Wide-Grip Cable Pulldown (3 sets x 10 reps)
- Work set: Slot#8 + 1 plate x 4 reps, Slot#8 x 10 reps, Slot#7 + 1 plate x 10 reps x 2 sets
* Went a bit too confident on the first set. No can do. Managed to do 4 reps only. Deloaded a bit, managed to do 10 reps but was struggling badly. Decided to deload again for the remaining sets. I don't know, but I felt weak this week on this exercise.
3b) Standing See-Saw Press (3 sets x 10 reps)
- Work set: 30lb x 10 reps x 3 sets
* Moved on to the 30lb DB's. Challenging on the last set. Managed to meet the target reps.
Wave sets really makes you feel very strong! I was totally fired up and primed to perform all out by the 2nd wave. All in all, good workout. Nothing fancy.
* Pushed the sprint time to 30s on this session with 1:30 min active rest. Managed to grind 8 rounds. This is a lot tougher than the last session. Cooldown walk added afterwards.
Finally managed to nail the elusive 120kg deadlift! Yeah buddy! Happy to report that I haven't lost any strength during the leaning out. Strength has held up well, in fact, I am even stronger at this lower body weight. Onwards to next week's strength tests! Finish STRONG!
Comments
56.9 kg
MORNING
Outdoor Brisk Walk
24mins at 9:20/km pace
http://runkeeper.com/user/orlyarcelao/activity/331784367
* Morning walk has been an integral part of my daily ritual, hard to take it off. I'm really enjoying it while listening to audiobooks.
AFTERNOON/EVENING
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
LOWER BODY 1
1) Zercher Squat (2 sets of 6/4/2 reps - Wave Loading)
- Warm-up: 20kg x 10 reps x 2 sets, 30kg x 6 reps, 40kg x 2 reps
- Wave 1: 45kg x 6 reps, 50kg x 4 reps, 55kg x 2 reps
- Wave 2: 55kg x 6 reps, 60kg x 4 reps, 65kg x 2 reps
* Ugly last set. I think I might have gone ego lifting there. Will deload next week and make sure that my form is spot on. My legs can still handle the load but my upper body seems to be the weak link
2) DB Split Squat (3 sets x 10 reps)
- Work set: 40lb x 10 reps x 3 sets (per leg)
* Finally nailed 40lb on all sets. Struggled badly on the last set though.
3a) Seated Calf Raise (3 sets x 6 reps)
- Work set: 40kg x 8 reps x 3 sets
* Good weight. Ready to add more weight next week.
3b) Decline Bench Sit-up (3 sets x 6 reps)
- Work set: BW + 20kg x 8 reps x 3 sets
* Good form, good weight. I think I can handle more weight next week.
Inclined Treadmill Walk
30 mins at 15% incline/4.6 km/h
http://runkeeper.com/user/orlyarcelao/activity/331782644
* I think I overate carbs yesterday and today so I had to do this to deplete the glycogen stores. I felt bloated this morning when I woke up compared to yesterday.
Felt full of energy all throughout the workout. I'm starting to love wave sets! On the other hand, split squats are still tough as hell. Always a challenge everytime I do it. Time for the post-workout carbs!
PEACE OUT!
56.6 kg
MORNING
Outdoor Brisk Walk
24mins at 9:00/km pace
http://runkeeper.com/user/orlyarcelao/activity/332133497
* Same old morning walk. Really enjoying it.
AFTERNOON/EVENING
INTERVALS DAY
Corrective Exercises and Mobility Drills (20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
Sprint Intervals (25 mins)
5:00 min warm-up
(00:15s sprint - all out effort/ 01:45s walk - active rest) x 10 rounds
http://runkeeper.com/user/orlyarcelao/activity/332387121
30:00 min cooldown walk
http://runkeeper.com/user/orlyarcelao/activity/332404266
* Dialed back the intensity on this intervals session. Went for a bit more active rest. Extra cooldown walk added at the end of the intervals.
PEACE OUT!
56.6 kg
MORNING
Outdoor Brisk Walk
25mins at 9:16/km pace
http://runkeeper.com/user/orlyarcelao/activity/332764163
AFTERNOON/EVENING
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
UPPER BODY 2
1) DB Cuban Rotation (2 sets x 10 reps)
- Warm-up: 5lb x 10 reps
- Work set: 10lb x 12 reps x 2 sets
* Great rotator cuff muscles warm-up. Felt great. Will try to increase weight next week.
2a) Medium-Grip Chin-up (2 sets of 6/4/2 reps - Wave Loading)
- Wave 1: BW x 6 reps, BW + 10lb x 4 reps, BW + 20lb x 4 reps
- Wave 2: BW + 20lb x 6 reps, BW + 25lb x 4 reps, BW + 35lb x 3 reps
* Went all out on the 2nd wave and I felt strong on the last set. I think I can handle +40lb next week at 2 reps.
2b) Seated Machine Shoulder Press (2 sets of 6/4/2 reps - Wave Loading)
- Wave 1: 65kg x 6 reps, 90kg x 4 reps, 100kg x 3 reps
- Wave 2: 90kg x 6 reps, 105kg x 4 reps, 110kg x 3 reps
* Again, I felt strong on the 2nd wave sets. Will go for higher weight next week!
3a) Wide-Grip Cable Pulldown (3 sets x 10 reps)
- Work set: Slot#8 x 10 reps x 3 sets
* Very challenging weight. Will add 1 rep next week. Felt some pain on my left elbow. Need to be wary.
3b) Standing See-Saw Press (3 sets x 10 reps)
- Work set: 25lb x 12 reps x 4 sets
* Challenging on the last set. I guess it's time to move on to a heavier weight since I already exceeded the target rep by 2.
Incline Treadmill Walk
15% incline, 4.6 km/h
http://runkeeper.com/user/orlyarcelao/activity/331210744
* Same old post-workout walk. Enjoyed doing it though while listening to an audiobook.
Buzzing with energy all throughout the workout. Felt very strong from start to finish. Feeling some pain on the left elbow and shoulder though.
PEACE OUT!
56.8 kg
MORNING
Outdoor Brisk Walk
46mins at 8:59/km pace
http://runkeeper.com/user/orlyarcelao/activity/333359232
* Morning walk with a friend. Had a good breakfast at fuddruckers later.
AFTERNOON/EVENING
INTERVALS DAY
Corrective Exercises and Mobility Drills (20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
Sprint Intervals (25 mins)
5:00 min warm-up
8% incline - 12.5 km/hr, 00:20s - sprint / 0:10s off - active rest x 10 rounds
5:00 min cooldown
http://runkeeper.com/user/orlyarcelao/activity/333559472
30:00 min cooldown walk
http://runkeeper.com/user/orlyarcelao/activity/333559933
* The tabata styled sprint intervals was very tough. Managed to push it up to 10 rounds which is a PR for me! First time I did this (over 8 rounds) and it was very intense.
PEACE OUT!
Yes, I'm 33 1/2 years old. I started way too old and late on this game, but this is what I have realistically achieved within the past 3 months. Say whatever the hell you want, I'm happy and proud with what I have achieved.
PEACE OUT!
56.2 kg
MORNING
Outdoor Brisk Walk
34mins at 9:09/km pace
http://runkeeper.com/user/orlyarcelao/activity/333846143
* Weekend morning walk while enjoying an audiobook. Felt great!
AFTERNOON/EVENING
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
LOWER BODY 2
1) Barbell Deadlift (2 sets of 6/4/2 reps - Wave Loading)
- Warm-up: 40kg x 10 reps, 60kg x 8 reps, 80kg x 6 reps, 90kg x 2 reps, 100kg x 1 rep
- Wave 1: 100kg x 6 reps, 105kg x 4 reps, 110kg x 2 reps
- Wave 2: 105kg x 6 reps, 110kg x 4 reps, 115kg x 2 reps
* Started strong on the first wave set, but I think I may have overshot it. By the time I was on the 2nd wave sets, it was grind fest. Weights felt heavier than last week. I was shooting for 120kg this week but I guess I have to settle for the same weight as last week. Onwards to next week!
2) Cable Pull-Through(3 sets x 10 reps)
- Work set: Slot#10 x 10 reps x 3 sets, Slot#11 x 10 reps
* Extra set added with more resistance.
3a) Single-Leg Standing Calf Raise (3 sets x 12 reps)
- Work set: 40lb x 12 reps x 3 sets (per leg)
* 40lb felt great. Will add 1 rep more next week.
3b) Hanging Leg Raise (3 sets x 12 reps)
- Work set: BW x 15 reps x 2 sets, BW x 20 reps x 2 sets
* Had to go to the captain's chair because grip gave out on the third set. Went for more reps and an extra set.
Inclined Treadmill Walk
30 mins at 15% incline/4.6 km/h
http://runkeeper.com/user/orlyarcelao/activity/334203634
* Post-workout walk while enjoying an audiobook.
Failed to exceed my last week's numbers on the deadlift. Lesson learned, don't go too heavy on the first wave set. Undershoot it a bit to gain momentum on the 2nd wave set and then go all out on it. Hopefully, I get to nail that 120kg next week. Onwards to Week 4 of Phase 11!
PEACE OUT!
I have read this book last year and it was definitely enlightening. It discusses a lot of stuff about hormones and how it affects us in our day to day lives. It includes a good training program and some nutritional advises on how to optimize your hormones rev up your inner alpha male body and mentality.
Anyway, the new book John Romaniello was talking about is titled Unleash Your Alpha by Mike Campbell. Read some reviews, it looked promising. Decided to grab it for 10 bucks and gave it a try.
Currently reading it and enjoying it. It's on a much serious tone though compared to John Romaniello's book.
Looking forward to wrap it up ASAP and see what it has to offer.
PEACE OUT!
Take a look at this one. IMO, the best book on training ever.
http://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe-ebook/dp/B00IU8YETW/
Salamat @Emman1986! Minsan kasi, we have to realistically ground ourselves with our goals. It has to be realistic enough based on our current situation. In that case, I'm way past my prime so I have to lower my expectations despite doing all things as perfect as it can be.
I also don't compare myself to other people, my biggest competition is always my former self. If I exceed or manage to beat my former self, then I think half of the battle is won. Again, I do enjoy the JOURNEY wherever it would take me. Always remember, the JOURNEY is far more satisfying than the DESTINATION. The DESTINATION is just the icing on the cake.
Hey Roman, is that you? Welcome aboard. Sorry I haven't been able to reply on your messages. I've been very busy the past few months. Shoot me an email, let's continue our conversation there.
I see so many guys - namely on this board in particular - that follows or endorses programs like 5 x 5, 5/3/1, strength training, this, that, blah blah blah. Many guys following such programs don't make the gains they would like because they get caught up in doing so low amount of reps and think of strength only in terms of low reps. If one focuses only on getting stronger for sets of 3 or 5, compared to getting stronger on sets of 8-15, then they lose out because they are missing the best of the hypertrophy rep range.
Another "mistake" - as I would call it - would be that many following those programs focus mainly on getting stronger just on the big 3 exercises, yet on all their ancillary exercises, they half-ass it or don't push near hard enough on them - certainly not as hard as the big 3. Fact is, if a guy want's to grow, he needs to put 110% into all exercises. You don't just bust ass on benches, then when it comes to flyes or dips, half-ass it. The intensity should be there on everything one does if they want to see utmost gains.
*** Note: No offense to anybody using the above methods. If powerlifting is your gig, then hey happy powerlifting haha! However, I'm just saying to opitomize muscular gains, there is more to it. And let us not be close-minded and seperate muscle gains and strength - if a guy is getting stronger in the higher rep ranges compared to the conventional low-rep scheme, he is going to gain more muscle yes, but he IS getting stronger also. Not a simple black & white picture - huge gray area.
On the flipside of always doing too few reps and not focusing on the secondary exercises just as much is the guys who do so much volume that they must "pace themselves" during a workout in order to finish their routine. Fact is, quality and quantity are opposite of each other - one can't do both. I'd bet the house that if damn near 99.9% of anyone working out were to do just 3 time-tested, proven exercises for smaller bodyparts like chest, delts, tris and bi's, then 4 exercises for the larger bodyparts like back and legs, and did only 2-3 bust-ass, all-out worksets of each, they will grow muscle optimally - that's considering nutrition and rest are dialed in of course.
In short, I guess why I am even replying is I see you mentioned about looking for a new routine after your s2b. You are an intelligent guy, and I'm confident that if you apply the hard work you learned in your s2b to a more traditional style approach following some of the generic, no-magic info that I previously discussed yet which is so often overlooked, that you will be happy with the results. You don't need someone to "guide" you, or follow some labeled routine - which let's face it, many of those routines come a dime a dozen similar to supplement endorsers in which the creators usually have an ulterior motive, ie $$$. No need to go on "micro-cycles" utilizing sooo many different changes in ones routine every 2-4 weeks. The #1 most important change one can make in building muscle is simple - progressive resistance. You keep getting stronger, you will keep growing. Period.
Sorry for the book dude. Didn't plan such a long post - it just happened. Good luck in whatever route you decide to take.
Thanks for that lengthy post sir, really appreciate it. It was very enlightening and contains a lot of wisdom regarding training. I will surely keep those things in mind.
Just to clear things up, I joined S2B because I was actually really in need of guidance. Not only in weightlifting or gaining muscle or getting stronger, but I'm losing my "mojo" to live life how it's supposed to be. Yes, there are chockful of information out there, but what I really needed was a coach/mentor to guide me and navigate towards my goal. I did it before by myself, but honestly, I didn't get that far. You see, I live a very stressful and busy life. The least thing I would want to worry is design my own workout program, count calories, etc, so what I did was I delegated that responsibility to the so-called "experts". S2B delivered their promise of fixing my "mojo" while building a body that I can be proud of, no doubt about that. In the process, they also taught me how to do these things on my own.
Yes, I learned a lot and I'm very capable to manage these things further down the road, however, I still prefer to do a pre-made program over doing the same stuffs over and over again. I love surprises. I love new things. I love to challenge myself in different ways I can. My life doesn't revolve in the most hardcore bodybuilding sense and I'd love to delegate those "expert" stuffs to people who really knows what they are really doing. Less thing to worry about, less stressor to my already stressful life. That's my philosophy in life.
Sure, no problem. I sent you a PM before saw that you replied here. Congrats on your achievements.
They will, provided that recovery and food intake are good enough.
I would be cautious regarding assistance exercises, however. They are most effective for an intermediate person, not a beginner. Spending too much effort on them for a beginner may be counter-productive.
As for strength vs hypertrophy rep ranges, I bet that a beginner can gain more muscle mass focusing on strength gains. This is not the case for a more advanced trainee.
56.2 kg
MORNING
Outdoor Brisk Walk
26mins at 9:21/km pace
http://runkeeper.com/user/orlyarcelao/activity/335089858
* Morning walk at a very leisurely pace. This has now been part of my daily morning ritual. Hard to take if off!
AFTERNOON/EVENING
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
UPPER BODY 1
1) Scarecrow (2 sets x 10 reps)
- Work set: 5lb x 12 reps x 2 sets
* +1 rep again. Very good and tight form. Had to take a breather though on the last set because of the burning feeling on the small muscle groups. Hah!
2a) T-Bar Row (2 sets of 6/4/2 reps - Wave Loading)
- Wave 1: 25kg x 6 reps, 30kg x 4 reps, 35kg x 2 reps
- Wave 2: 35kg x 6 reps, 40kg x 4 reps, 45kg x 2 reps
* Same weight as last week. Didn't bother to increase the weight because I was not feeling good today.
2b) Slight Incline DB Bench Press (2 sets of 6/4/2 reps - Wave Loading)
- Wave 1: 40lb x 8 reps, 45lb x 6 reps, 50lb x 4 reps
- Wave 2: 45lb x 8 reps, 50lb x 6 reps, 55lb x 4 reps
* No good spotter on sight so I decided to just settle with lighter weights than last week. Just added + 2 rep on the target reps per set.
3a) Medium-Grip Supinated Cable Row (3 sets x 10 reps)
- Work set: Slot#8 x 12 reps x 3 sets
* Again, it's an off day, so I had to settle with the same weight as last week. Didn't bother adding extra set.
3b) DB Pullover (3 sets x 10 reps)
- Work set: 45lb x 12 reps x 3 sets
* Went for 45lb on this one, managed to squeeze 12 reps per set.
Outdoor Brisk Walk
32 mins at 9:09 km/h pace
http://runkeeper.com/user/orlyarcelao/activity/335371206
* This has becoming a trend every Monday. Treadmills are once again jam packed so I had to drive to the nearest park and do my post-workout walk there.
Off day. So-so workout. Oh well, this kind of day really just happens. At least I still did my scheduled training instead of just lounging around. Hah!
PEACE OUT!
are you doing your morning walks fasted?
Great progress on losing the kgs.
IMHO, this should not be your way of thinking. Para kasing kinahon mo na ung sarili mo and by all means what you think ultimately becomes your reality.
You set your bar, and if mababa to most of the time the results will be the same.
Aim high next time, lahat naman tayo may setback sa buhay and make all kinds of gains!
One thing to look at is riddler lost BF, not just the weight.
+1. IMHO, mr. riddler, you're still very, very far from your potential.
During the aggressive lean out part, I did take 10g of BCAA's before the morning walk, so it's not really completely fasted. Nowadays that I'm just maintaining, it's completely fasted.
@monching11
Sometimes, we set expectations and goals too high that it becomes unrealistic. I am a recovering perfectionist. I used to be ruthless with my goals and everything else. Well, that resulted to great achievements at the expense of my health and a very stressful life. Gone are those days though. It's good when you are still young, but once you get older, you get to realize a lot things you took for granted before.
With what has been said above, I changed my mentality to set SMART (Specific, Measurable, Achievable, Realistic, Time-based) goals. Keyword here is REALISTIC and TIMED-BASED.
I did this with S2B. At first, I set what I believed as a realistic goal, later down the road, I realized that I may have set a very unrealistic goal considering everything else (strength and weaknesses) about myself. I got to know myself well during the process. Knowing thyself is always the hardest part. So I had to reassess and readjust, in short, ground myself to reality. I ended up much happier and satisfied.
Life is like a highway. Everybody wants to be on the fast lane and arrive to their destination the soonest time possible. Most are even willing to break the law and the speed limit just to get there. Why not just enjoy the journey, stick to the speed limit, and soon you will realize you'll get to whatever destination you want just like everyone else.
I don't state that you failed to achieve your goals, or that what you achieved isn't good. It is great, compared to earlier results. But your results are bound by your actions significantly more than by your age and potential. And your actions depend on your beliefs. That's why you should be careful with your beliefs and goals.
Roman, if only you stuck with S2B till the end, you'll probably get what I mean with my above statement.
As long as you do whatever needs to be done or what you can control within the present, a little bit better than the previous, let the uncontrollable factors happen, you will improve. It's what we call as CONTINUUM. Move the notch one small step at a time instead of getting into extremities.
It's good to aim high especially if you are competing at a such high level or it's part of a grander scheme of your goals, unfortunately, I'm afraid that isn't me. I am doing this to improve my way of life (health and fitness), to pave a better path and live life the way I intended to be not the other way around.
Of course nutrition & rest need to be on time, as I alluded to in my post.
When I speak of assistance exercises, I don't mean alot of cables, machines, pussy stuff like that. I mean the other Mac Daddy exercises that pack on the muscle - like pullups, chins, bb rows, dips, etc etc. Even beginners need more than just the big 3 if they want to pack the most muscle on. Regarding rep ranges, I also advise strength gains (progressive resistance is the name of the game) - just not strength always in the low rep range - again, as I alluded to in my post. :)Riddler no offense but I have to laugh when you talk like you are old dude haha. You're like in your early 30's and say not in your prime? Yeah maybe not for boxing haha - but for building your physique you are indeed in your prime. Google Ed Corney sometime.
Hahaha! No problem sir @Big Dawg. Not offended at all.
I just know myself well. I do have a lot of limitations in terms of health and fitness which I accumulated by living recklessly throughout my earlier years. I won't discuss the details here though, it's a bit personal. What happened to me for the past few months was really unexpected. I did have a lot of self-reflection and realization that it got me thinking a lot about life in general, not just bodybuilding.
Your life, your choice. Make it count.
What was your goal/s when starting s2b?
Well i'd rather be there sooner than later,YOLO but late than never is also acceptable
Quoting Greg Plitt:
"You gotta have calculated risks to get the rewards"
Greater risk = Greater rewards.
Those who settle for mediocrity doesn't deserve the very best.
Initial Goal
60kg at 10% body fat (LBM 54 kg , FAT 6kg)
Halfway through the program, I had to reassess my "arbitrary" goals so I talked to @badass_vinch and asked some advice based on his coaching experiences with the same age and training experience as mine. After reassessment, this is what I set as my goal.
Realistic Goal
57kg at 10% body fat (LBM 51.3 kg , FAT 5.7kg)
Glad to report that I managed to meet that realistic goal and I'm happy with what I have right now.
And who says that I'm limiting myself with what I can achieve? There is a big difference between LIMITATION and setting a REALISTIC GOAL. Remember, all of us have priorities in life, you get to set your OWN realistic goal based on those parameters, not others expectation of you. Live you own life like how you want it to be and not how others want it to be. Own your life, not others.
57.2 kg
MORNING
Outdoor Brisk Walk
31mins at 9:05/km pace
http://runkeeper.com/user/orlyarcelao/activity/335678795
* Daily morning ritual as usual. Nothing special.
AFTERNOON/EVENING
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
LOWER BODY 1
1) Zercher Squat (2 sets of 6/4/2 reps - Wave Loading)
- Warm-up: 20kg x 10 reps x 2 sets, 30kg x 8 reps, 40kg x 6 reps, 45kg x 2 reps
- Wave 1: 45kg x 6 reps, 50kg x 4 reps, 55kg x 2 reps
- Wave 2: 50kg x 6 reps, 55kg x 4 reps, 62.5kg x 3 reps
* Better form than last week, a bit lesser weight though.
2) DB Split Squat (3 sets x 10 reps)
- Work set: 40lb x 12 reps (per leg), 40lb x 11 reps x 2 sets (per leg)
* This exercise never gets easy! Managed to increase the reps with the same load as last week.
3a) Seated Calf Raise (3 sets x 6 reps)
- Work set: 45kg x 8 reps x 4 sets
* Good weight. +2 reps from the target rep. Extra set added
3b) Decline Bench Sit-up (3 sets x 6 reps)
- Work set: BW + 25kg x 6 reps x 2 sets, BW + 25kg x 8 reps x 2 sets
* Good form, good weight. Pushed hard on the last 2 sets. Extra set added.
Inclined Treadmill Walk
30 mins at 15% incline/4.4 km/h
http://runkeeper.com/user/orlyarcelao/activity/335943739
Good workout. Definitely better than yesterday's workout. Split squats never gets old, still tough as hell.
PEACE OUT!
57.1 kg
MORNING
Outdoor Brisk Walk
26mins at 9:22/km pace
http://runkeeper.com/user/orlyarcelao/activity/336247911
* Wrapped up another audiobook. Really enjoying the walk while listening to audiobooks. Started listening to a new one by John Grisham.
AFTERNOON/EVENING
INTERVALS DAY
Corrective Exercises and Mobility Drills (20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
Sprint Intervals (22 mins)
5:00 min warm-up
(00:15s sprint / 00:45s walk) x 15 rounds
http://runkeeper.com/user/orlyarcelao/activity/336513730
30:00 min cooldown walk
http://runkeeper.com/user/orlyarcelao/activity/336513619
* All out intensity on this intervals session. By the last round, tank was already empty. Followed it up with a 30 min cooldown walk after taking a breather.
PEACE OUT!
56.7 kg
MORNING
Outdoor Brisk Walk
26mins at 9:21/km pace
http://runkeeper.com/user/orlyarcelao/activity/336820736
AFTERNOON/EVENING
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
UPPER BODY 2
1) DB Cuban Rotation (2 sets x 10 reps)
- Warm-up: 5lb x 12 reps
- Work set: 10lb x 12 reps x 3 sets
* Same weight as last week. Just added an extra set.
2a) Medium-Grip Chin-up (2 sets of 6/4/2 reps - Wave Loading)
- Wave 1: BW x 6 reps, BW + 10lb x 4 reps, BW + 25lb x 4 reps
- Wave 2: BW + 20lb x 6 reps, BW + 35lb x 4 reps, BW + 45lb x 2 reps
* Went easy on the first wave, then all out effort on the second wave. Ugly form on the last set. Not satisfied with the form.
2b) Seated Machine Shoulder Press (2 sets of 6/4/2 reps - Wave Loading)
- Warm-up: 45kg x 10 reps x 2 sets
- Wave 1: 65kg x 6 reps, 90kg x 4 reps, 100kg x 3 reps
- Wave 2: 95kg x 6 reps, 105kg x 4 reps, 120kg x 2 reps
* Pushed myself to the limit on this one. Grinded the 2 reps on the last set. Felt great!
3a) Wide-Grip Cable Pulldown (3 sets x 10 reps)
- Work set: Slot#8 + 1 plate x 4 reps, Slot#8 x 10 reps, Slot#7 + 1 plate x 10 reps x 2 sets
* Went a bit too confident on the first set. No can do. Managed to do 4 reps only. Deloaded a bit, managed to do 10 reps but was struggling badly. Decided to deload again for the remaining sets. I don't know, but I felt weak this week on this exercise.
3b) Standing See-Saw Press (3 sets x 10 reps)
- Work set: 30lb x 10 reps x 3 sets
* Moved on to the 30lb DB's. Challenging on the last set. Managed to meet the target reps.
Incline Treadmill Walk
15% incline, 4.4 km/h
http://runkeeper.com/user/orlyarcelao/activity/337060477
Wave sets really makes you feel very strong! I was totally fired up and primed to perform all out by the 2nd wave. All in all, good workout. Nothing fancy.
PEACE OUT!
56.7 kg
MORNING
Outdoor Brisk Walk
34mins at 9:04/km pace
http://runkeeper.com/user/orlyarcelao/activity/337348118
* Woke up a bit late, sun was already blazing hot when I did my usual morning walk.
AFTERNOON/EVENING
INTERVALS DAY
Corrective Exercises and Mobility Drills (20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
Sprint Intervals (22 mins)
5:00 min warm-up
(00:30s sprint / 01:30s walk) x 8 rounds
http://runkeeper.com/user/orlyarcelao/activity/337635881
30:00 min cooldown walk
http://runkeeper.com/user/orlyarcelao/activity/337635805
* Pushed the sprint time to 30s on this session with 1:30 min active rest. Managed to grind 8 rounds. This is a lot tougher than the last session. Cooldown walk added afterwards.
PEACE OUT!
56 kg
MORNING
Outdoor Brisk Walk
34mins at 9:09/km pace
http://runkeeper.com/user/orlyarcelao/activity/337895081
* Weekend morning walk. Getting hot already here in the land of sands and oil. Dripped with sweat afterwards. Phew!
AFTERNOON/EVENING
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
LOWER BODY 2
1) Barbell Deadlift (2 sets of 6/4/2 reps - Wave Loading)
- Warm-up: 40kg x 10 reps, 60kg x 8 reps, 80kg x 3 reps, 90kg x 2 reps
- Wave 1: 95kg x 6 reps, 105kg x 4 reps, 110kg x 2 reps
- Wave 2: 100kg x 6 reps, 110kg x 4 reps, 120kg x 2 reps
* Finally nailed the elusive 120kg pull!!! PR! Wooooottt! Ended Phase 11 with a BANG! Couldn't be more happier.
2) Cable Pull-Through(3 sets x 10 reps)
- Work set: Slot#10 x 12 reps, Slot#11 x 10 reps x 2 sets, Slot#12 x 10 reps
* Extra set added. Good form.
3a) Single-Leg Standing Calf Raise (3 sets x 12 reps)
- Work set: BW + 40lb x 14 reps x 3 sets (per leg)
* +2 reps from the target rep.
3b) Hanging Leg Raise (3 sets x 12 reps)
- Work set: BW x 15 reps x 4 sets
* Last two set was done on the captain's chair. Grip failed on the 2nd set due to fatigue from the deadlift PR.
Inclined Treadmill Walk
30 mins at 15% incline/4.6 km/h
http://runkeeper.com/user/orlyarcelao/activity/338228395
* Usual post-workout walk. Nothing special.
Finally managed to nail the elusive 120kg deadlift! Yeah buddy! Happy to report that I haven't lost any strength during the leaning out. Strength has held up well, in fact, I am even stronger at this lower body weight. Onwards to next week's strength tests! Finish STRONG!
PEACE OUT!