petes high intensity journal

[pete89]

Goals: to use oldschool style HIT training to add lean mass AND lose bodyfat. I want to put on as much lean mass as possible but be lean enough to diet down for a contest in about 8-10 weeks of prep.

now how is this going to be done? most people feel you cannot gain size and lose bf at the same time. i agree in almost all cases however if you train very infrequent, the need for high calories in order to grow is much lower and not required on your off days.

for example lets just say you train only 1 time a week. and that one workout stimulates growth every time. growth occurs up to 48 hours post workout and then rapidly declines. so say you train only monday, you will only grow monday night and tuesday night. so it makes sense to eat a calorie surplus those 2 days. then the other FIVE days since your not growing you can actually create a calorie deficit and burn fat.

so my plan is to use a hit fullbody workout once every 4-5 days depending on how i feel.

for example my routine would look like this.
monday-train(calorie surplus)
tuesday-off(calorie surplus)
wensday-cardio(calorie(defecit)
thursday-cardio(calorie(defecit)
friday-Train(calorie surplus)

if found that dropping caloires very fast works well for me to burn fat but only for a short time, so switching back and fourth very fast may work. we will see.


diet goals
eat approx 3000 calories on bulk days
eat approx 2000 cals on cut days.

training: f
requency every 4-5 days using an A and B routine
-1 set of each exercise all taken to positive failure
-prexhaust sets used to reach further levels of failure.
-very slow rep speed 3 seconds up 3 seconds down

A routine
leg extention supersetted with
squats
leg curls
calf raise
cable flys supersetted with
flat db press
db pullovers supersetted with
close grip pulldowns
db military press
bb curl
tricep pressdowns

B routine
Barbell squats
stiff legg dl
calf raise
bench press
seated rows
lateral raises Supersetted with
db military press
barbell curls supersetted with
pullups
presdowns supersetted with
close grip bench press

my stats:
i was about 8 weeks out of my contest and got very sick, did not train and ate close to nothing for around 2.5 weeks. then got very unmotived and for another week ate tons of junk and had lots of beer. so now im looking to get back on track
during prep i was
175lbs a 31.5-32 inch waist

now im 180 lbs 33in waist

[pete89]

this was my first workout in about 3 weeks or so, some sets i was actually stronger then before my layoff but most i was weaker.
leg extensions 180lbs x 15 supersetted with
squats 195lbs x 12-13 reps (lost count on the last one lol)
leg curl 70lbs x11
db singe leg calf raise 30x8
cable flys 80lbs x 6 supersetted with
db press 55x 6
db pullover 45x 12 (not to failure) supersetted with
close grip pulldowns 190x 10 (not to failure) the weights were too light for both exercises
db military press 50x8
bb curl 85x7
pressdows 105x 9-12 yeah i was dead and had no idea how many reps i did, i know for sure it was 9 or 12 tho lol.

even tho this workout is only 1 set, trust me you are dead after it and counting rep speed and total reps becomes very hard when your about to puke every rep. so my rep speed is not an exact tempo but it is very slow with no momentom

good workout, definitly weaker then normal tho

note: workout took exactly 59 minutes, im going to try to keep it under 45. today i took long rests and lots of time for warmups so if i can just fix that i can knock off 15 minutes.