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Thread: IrishPilot's Road To <8%
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03-15-2012, 01:20 PM #391
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03-16-2012, 05:19 AM #392
- Join Date: Mar 2008
- Location: United States
- Age: 44
- Posts: 6,399
- Rep Power: 12151
5/3/1 Wave 4 Week 4 Military Press DELOAD
2mi warmup run
Military Press Deload
60x5
60x5
75x5
75x5
90x5
90x5
75x10
75x10
75x10
75x10
75x10
Each set at 60 second rest periods.
Chins
BW(+5)x10
BW(+5)x10
BW(+5)x10
BW(+5)x10
BW(+5)x10
Each set at 90+ second rest periods.
600cal CURVE brisk walk
Farmers Walks (45s in each hand)
2 Flights of stairs + .1 mile.
Totally was not feeling it this morning...but still checked all the boxes.
Team Never Full
Craft Beer Crew
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03-16-2012, 05:26 AM #393
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03-17-2012, 07:31 AM #394
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03-18-2012, 08:29 AM #395
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03-18-2012, 10:23 AM #396
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03-18-2012, 10:31 AM #397
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03-18-2012, 10:55 AM #398
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03-18-2012, 01:30 PM #399
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03-18-2012, 01:40 PM #400
- Join Date: Mar 2008
- Location: United States
- Age: 44
- Posts: 6,399
- Rep Power: 12151
The scale will tell you more than I can. The details lay more in your intake than your expenditure. How many cals are you taking in? Whats your age, height, weight, etc.? If you are losing .5 to 2lbs a week, keep things the same...if not, activity has to go up or intake has to go down. If you truly are 14 Im guessing you would likely be better of putting mass ON at this point rather than taking fat off. Devil is in the details tho.
Team Never Full
Craft Beer Crew
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03-19-2012, 01:28 AM #401
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Posts: 3,910
- Rep Power: 4134
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03-19-2012, 08:21 AM #402
- Join Date: Mar 2008
- Location: United States
- Age: 44
- Posts: 6,399
- Rep Power: 12151
5/3/1 Wave 5 Week 1 Squat
1mi warmup run
ATG Squat
110x5
135x5
160x3
175x5
200x5
230x3 (supposed to be 5+)
60 Second rest periods
135x10
135x10
135x10
135x10
135x10
90+ second rest periods
600cal modest CURVE walk
Few changes taking place today. I backed off the warmup run from 2 miles to 1. All this running is catching up with me. My legs are starting to be sore almost night and day lol. My quads burned pretty good just walking up the gym stairs today before even getting started. After my warmup sets on squat, my legs were actually quivering (yes quivering...not throbbing, but visibly shaky) for some reason. That final squat set was supposed to be 5+, but even the 3 I put out were #$@%. To parallel for sure, but no deeper really. Didnt even have gas for leg curls, and my post cardio walk was just that...walking. Not brisk as usual...just a modest walk.
I was woken last night by a phone call to take my brother to the ER so I also got dinged on poor sleep which Im sure didnt help things.
Anyway...taking a mile off each day and going to bump cals up to 2ooo daily for the week. I have lots going on that I need to be sharp for, and I feel like the cut is catching up with me strength wise. I would have been wise to take that full diet break last week, so Im thinking Ill bump cals and reduce running this week to let my body catch up some.
Food Pron. Bacon, Egg and Cheese Breakfast Rolls. Totally want to try these...
http://lifewithmel.com/cookingwithme...egg-rolls.html
Team Never Full
Craft Beer Crew
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03-19-2012, 09:02 AM #403
- Join Date: Jan 2010
- Location: United Kingdom (Great Britain)
- Posts: 3,910
- Rep Power: 4134
Unlucky man, strangely I didn't sleep well last night either leaving me super tired and I ended up shaving sets/exercises out of my workout today just because I felt so flat and weak.
Agree that you need to up your cals consistently for a week atleast cause as far as I can see you're on dat ethiopia time!BJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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03-19-2012, 02:31 PM #404
good thinking w/ the cals
Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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03-20-2012, 08:17 AM #405
- Join Date: Mar 2008
- Location: United States
- Age: 44
- Posts: 6,399
- Rep Power: 12151
5/3/1 Wave 5 Week 1 Bench
1mi Run
Flat Bench Press
105x5
130x5
160x3
170x5
200x5
225x3 (ugh)
60 Second Rest Periods.
135x10
135x10
135x10
135x10
135x10
60 Second Rest Periods.
Dips (Chest Focus)
BW(+35)x10
BW(+35)x10
BW(+35)x10
BW(+35)x10
BW(+35)x10
300 cals CURVE walk
Burnout central.
Team Never Full
Craft Beer Crew
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03-20-2012, 08:41 AM #406
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03-20-2012, 08:54 AM #407
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03-20-2012, 09:34 AM #408
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03-20-2012, 09:40 AM #409
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03-20-2012, 11:08 AM #410
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03-21-2012, 08:53 AM #411
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03-22-2012, 07:21 AM #412
- Join Date: Mar 2008
- Location: United States
- Age: 44
- Posts: 6,399
- Rep Power: 12151
5/3/1 Wave 5 Week 1 Deadlift
1mi warmup run
Deadlifts
140x5
170x5
205x3
225x5
260x5
295x8
90 second rest periods
170x10
170x10
170x10
170x10
170x10
90 Second rest periods.
600 Calorie Curve walk
Tried to get in some Chins, but apparently adding the ab wheel back in the other day has beaten my core up some. I had sharp pain in my upper abdomen that I couldnt tell if it was soreness or legit pain. Hurt like hell though, so I will hold off on those till tomorrow.
Team Never Full
Craft Beer Crew
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03-22-2012, 07:54 AM #413
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03-22-2012, 08:20 AM #414
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03-22-2012, 08:22 AM #415
- Join Date: Mar 2008
- Location: United States
- Age: 44
- Posts: 6,399
- Rep Power: 12151
Yup. Energy levels are better. It was as I had hoped...just a little behind on sleep and nutrition...not total cut crash. I still will be keeping calories +200 higher each day though. Still puts me at deficit, but should help some recovery and Ive also got a busy/stressful week and need to be on my game.
Team Never Full
Craft Beer Crew
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03-22-2012, 08:57 AM #416
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03-23-2012, 08:45 AM #417
- Join Date: Mar 2008
- Location: United States
- Age: 44
- Posts: 6,399
- Rep Power: 12151
5/3/1 Wave 5 Week 1 Military PRess
1mi warmup run
Military Press
60x5
75x5
95x3
100x5
115x5
130x6
75x10
75x10
75x10
75x10
75x10
Each set at 90+ second rest periods.
Chins
BW(+5)x10
BW(+5)x10
BW(+5)x10
BW(+5)x10
BW(+5)x10
Each set at 90+ second rest periods.
300cal CURVE brisk walk
Farmers Walks (45s in each hand)
2 Flights of stairs + .1 mile.
Crazy easy crock pot (slow cooker) rotisserie chicken courtesy of busy-mommy blog.
http://busy-mommy.com/2010/02/how-to...e-chicken.html
Team Never Full
Craft Beer Crew
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03-23-2012, 10:07 AM #418
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03-24-2012, 08:20 AM #419
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03-25-2012, 06:37 AM #420
- Join Date: Mar 2008
- Location: United States
- Age: 44
- Posts: 6,399
- Rep Power: 12151
1mi warmup run
300cal CURVE brisk walk
Kept her light this morning. Going to try to find some time today to lay out a replacement for the Big but Boring portion of my 5/3/1. I'm thinking of dropping in a few accessory movements I like in the 4x8-12 set/rep scheme. I'm getting bored with the 5x10 bbb.Team Never Full
Craft Beer Crew
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