Bo Flecks' Training Lean and Power Density Experiment

[2nd_chance]

Gotta love a holiday pump!!!

[Bo_Flecks]

Thursday11/25/09- Shoulders/Traps/Calves

Seated Military Press
10x155
8x175
4x195*

Hi Rep
15x135
11x135*
(*will work to increase repetitions next week)

Dumbbell Front Raises
10x30*
8x35*
6x40*

Hi Rep
15x25*
15x25*
(*will increase all by 2 1/2 lb next week)

Dumbbell Upright Rows
10x42 1/2
8x52 1/2
5x62 1/2*

Hi Rep
15x35
14x35*
(*will work to increase repetitions next week)

Barbell Shrugs
10x265*
8x285*
6x305*

Hi Rep
15x230*
15x230*
(*will increase all by 5lb next week)

Calf Raises
10x290*
8x305*
6x320*
(*will increase all by 5lb next week)

Shoulder Workout
This was the first week after adding an additional 5lbs to all sets on the military press. Felt a little heavy today, but that is very typical on the first workout after adding 5 more pounds. Four reps was all I could muster on my final set with 195lbs. I will work to get five reps next week.

Trap Workout
Shrugs were not a problem. The "crick" in my neck did not make an appearance so the sets went smoothly. I'm making sure to stretch at the bottom and hold for a few seconds at the top. The Versa Gripps really help out with this.

[Bo_Flecks]

Great journal, Bo...you've already got some great info here. Thanks for letting everyone in on your thoughts and what you do. I'm looking forward to continuing to visit!

I hope Thanksgiving #1 went well today, too!

Hi Brad! Glad you're checking in!

Thanksgiving #1 went pretty well yesterday. My side of the family is a bunch of fairly healthy eaters, but have a tendency to eat way too much. Of course there were plenty of desserts to avoid, but the main food offerings gave me a lot of good choices. I just ate my normal portions at noon and again at 3.

My wife made a special dessert for me; strawberries covered in sugar free chocolate. No kidding...there were probably 15 different pies, cakes, and cobblers to choose from, and I had people eyeing my strawberries.

Saturday's Thanksgiving #2 will be more challenging. My wife's side of the family are for the most part a bunch of hogs (no hate).

How were you able to do yesterday?

Gotta love a holiday pump!!!

It was kind of funny...the family all got here about 15 minutes early so I wasn't done training yet. I came up out of the basement still wearing my gym clothes and fixed myself a whey shake. It actually led to a bunch of good diet and fitness conversation prior to the meal.

Once the eating started, I could tell none of that previous conversation stuck...

[Bo_Flecks]

Something I don't believe I've shared is that I train at home in my basement. I have 4 year old twins and a 19 month old, so I need to reduce my time away from home to keep my wife happy.

I actually took this pic for the Grunge Gym thread in the Workout Equipment section, but thought it was a good addition here.



Here is what I have:

TDS Power Rack
IronMaster SuperBench w/dip and decline attachments
Hampton 1,500 Olympic Bar
600 lbs of Olympic Weights
300 lbs of Standard Weights
4 EZ bars of varying angles
2 sets of different length dumbbell handles
Calf Block
3 belts: 4" power lifting, standard leather, and EverLast dip belt
An old crappy cable machine that I'm constantly watching Craigslist to upgrade (no pic-it sucks)

I have the gym surrounded by tarps to keep the heat in during the winter. I use a little space heater to warm the area up to about 75 degrees.

I have one motivational poster on the wall. The only mirror I have is a wooden free standing floor mirror I stole from my wife's dressing area. I needed it more than she did.

And yes...that is a roll of toilet paper sitting on the wooden bench.

[pig_killer]

Great looking set up Bo, what did it cost you?

[2nd_chance]

Me jealous!

[Bo_Flecks]

Great looking set up Bo, what did it cost you?

Between the rack, bench, olympic weights, and bar (which are the only things I purchaced new), I have about $850 in it. A friend from work gave me the standard weights, dumbbell handles, and EZ bars. The cable machine was aquired many years ago.

I've been keeping tabs on Craigslist for a while. I would really like to replace the cable machine and add a leg press/hack squat. Haven't seen anything for the right price yet.

Me jealous!

Well...someday I would like to have an impressive gym. I'm just trying to get the most out of what I have for right now. I need to get momma back to work before I can do much more with it.

[billybigbolocks]

Hey Bo,
I'm gonna be keeping my eye on this one.

I don't like to bulk and cut, it doesn't float my boat, I want to keep as trim as I can all year round, I'm not a swimsuit kinda fella so don't have a goal time of year to be cut for.
I just like to be as strong, fit and trim as I can year round, by watching my diet and working out hard.
I really like what you're up to here with this trial, I like the articles that inspired you.

Best of luck

[Bo_Flecks]

Current Body Stats 11/28/09

Weight 175
BF% 6.45

164 lbs lean mass.

My weight is up 1 pound from last week. My BF% and lean mass is the same.

I am only measuring my weight and BF% this week to keep track of lean mass. The main reason I will do this weekly is to keep track of the TRENDS for the purpose of adjusting my macros if necessary. I am trying to walk a very tight rope for the next few months of keeping myself in a positive nitrogen and calorie balance to build the muscle I want, but not so much that I will put on extra fat.

If I see a trend that I am losing weight and BF, I will add in a portion of carbs. If I see a trend that I am gaining unnecessary fat, I will cut a portion of carbs out.

Over the past couple of months, I seem to have it dialed in pretty well. I'm continuing to make strength gains and recover quickly. I haven't added any body fat, and tape measurements increased in my upper arms and shoulders last week. I will measure with the tape next week along with the weight and BF% check.

My new mantra (sort of borrowed from Mountain Man):

Lift Heavy; Eat Clean—No Cardio…EVER

[pig_killer]

Excellent attention to detail Bo. It will be interesting to watch you walk this fine line. How are you measuring bodyfat, Calipers?

Good stuff,

Steve

[2nd_chance]

No cardio FTW!!! If you get a chance, could you post a sample of your diet?

[pig_killer]

No cardio FTW!!!

Yeah, that statement makes me sad

[Bo_Flecks]

Hey Bo,
I'm gonna be keeping my eye on this one.

I don't like to bulk and cut, it doesn't float my boat, I want to keep as trim as I can all year round, I'm not a swimsuit kinda fella so don't have a goal time of year to be cut for.
I just like to be as strong, fit and trim as I can year round, by watching my diet and working out hard.
I really like what you're up to here with this trial, I like the articles that inspired you.

Best of luck

Yeah...the swimsuit season has kind of become a joke around our house. With us having three little kids, we get invited to a LOT of pool parties, beach parties, etc.

I hate feeling self conscious at those things. My goal is to make the other dads feel self conscious at those things.

Early last summer when I was cutting, I couldn't stand the feeling of the calorie deficit and cardio chewing up a bunch of the muscle I had worked so hard to put on. Even if this training lean experiment doesn't yield the muscle gains I'm hoping for, I won't have to subject my psyche to the cut cycle...

But I am convinced I will gain muscle.

Excellent attention to detail Bo. It will be interesting to watch you walk this fine line. How are you measuring bodyfat, Calipers?

Good stuff,

Steve

I'm using an AccuFitness FatTrack II Digital Body Fat Caliper. I put the measurements in a 7 point Jackson/Pollock Linear tracking program:

http://www.linear-software.com/online.html

For the past couple of months the measurements have stayed very constant on the 7 points. About 7mm of fat on my stomach, thigh, and back. About 3mm everywhere else.

No cardio FTW!!! If you get a chance, could you post a sample of your diet?

Here's what I had yesterday. This is very typical of how I eat each day.

Meal 1
2 eggs
1 Bowl of Oatmeal with cinnamon and Splenda

Meal 2
Tuna
7 Triscuits
half cup of almonds
Sugar free yogurt

Meal 3
1/2 cup of whole wheat pasta with red sause and 4oz chicken breast
Salad
Warm cinnamon apple

Meal 4
4 oz grilled chicken strips
7 Triscuits

Meal 5
Turkey salad on whole wheat
Carrots, broccoli, and celery
Sugar free Jello w/Reddi-Wip

Meal 6
5 oz Cottage Cheese
Steamed cauliflower

Approximate Calories: 2,500
Carbs: 200g (42%)
Protein: 180g (38%)
Fats: 90g (20%)

Meals 1, 2, 3, 4 and 6 are pretty consistent each day. I make some changes with different condiments, spices, adding lettuce or tomatoes, and changing the vegetable up for variety.

I have to watch meal 5 most closely. The others I really don't think much about since they are very similar each day.

On training days, my calories are up a litte due to the protein shakes and high glycemic drinks surrounding my workouts

Yeah, that statement makes me sad

Yeah...Lift Heavy, Eat Clean--No Cardio...EVER, could be a touch misleading.

I believe its good to work your heart through some fun cardio activities. What I don't like is having to do a bunch of scheduled cardio because I want to cut the fat off.

I HATE the feeling that being in a calorie deficit and doing a bunch of scheduled cardio gives me...when I know I'm chewing up muscle I worked so hard to gain.

[Bo_Flecks]

Pre-Workout Report- Legs

I'm pretty pumped about getting to this squat session.

I've seen some pretty decent strength gains in my legs since I started my squat routine again. My lower back has really been holding up well. According to the "Proportions Spread Sheet", legs are the area I have the most need for improvement. It's also the area where I think I can make the biggest improvement most quickly. I'm guessing that if I make my 5lb muscle increase goal by summer, most of that will have come from legs.

That "crick" in my neck only feels about 80% healed this morning, so hopefully it won't be an issue when I get the weight on my shoulders. Well...I guess that is what a rack is for.

Got to get it done before Thanksgiving #2 begins...we have 22 guests coming for this one. Lots of little kids. It's going to be nuts, so the workout probably won't get posted until tonight.

[2nd_chance]

Your diet is looking good. Do you only do protein shakes on workout days? My weakness is a lack of veggies. I try but they aren't where I want them. I do a 40-40-20 macro with about 3600-3700 cals. I'm like you, with the exception of my 7pm meal, I eat the same thing every day. My maintenance is around 3200-3300. I track all cals with an iPhone app.

[Pretty Hardcore]

Yeah, that statement makes me sad

Me too!



Hi Bo, great looking gym. Your diet and workouts are fantastic - I'll be following along.

[Bo_Flecks]

A hush has come over the 2nd Thanksgiving celebration, and I think I'm the only one awake...so here goes:

Saturday 11/28/09- Legs

Squats
10x190*
8x215*
6x240*
4x265*

Hi Rep
15x140*
15x140*
(*will increase all by 5lb next week)

Leg Extension
8x145*
6x175*

Hi Rep
15x105*
15x105*
(*will increase all by 2 1/2lb next week)

Leg Curl
8x60
6x70*

Hi Rep
15x40
15x40*
(*not clean--will work to get full repetitions next week)

Calf Raises
10x295*
8x310*
6x325*

Hi Rep
15x235*
15x235*
(*will increase all by 5lb next week)

Squats
I blew right through this squat workout today. It is very tempting to increase the weight more than 5lbs next week, but I am going to stay within my 5lb microload. Adding additional weight before my lower back was ready for it is what led to the blow out last winter.

Leg Extension
I'm getting close to maxing out that crappy cable machine. I'll deal with that when I get there.

Leg Curl
I got my full scheduled reps today which was a big increase over last week, but the final couple on both heavy and hi-reps were not really as clean as I would have liked. I will stick with that weight until I get clean reps.

Calf Raises
Calf raises were performed with a 5 second pause at the top and bottom. I thought the burn might actually light my socks on fire

[Bo_Flecks]

Your diet is looking good. Do you only do protein shakes on workout days? My weakness is a lack of veggies. I try but they aren't where I want them. I do a 40-40-20 macro with about 3600-3700 cals. I'm like you, with the exception of my 7pm meal, I eat the same thing every day. My maintenance is around 3200-3300. I track all cals with an iPhone app.

On non workout days I don't have a protein shake. I just try to have about 30gr of lean protein with each of the six meals. That gets me to about 180gr for the day.

On workout days, I have a 30gr whey shake about 45 minutes before and another about 30 minutes after I workout. That gets me to about 210gr of protein for the day.

Since I have 8oz of Ocean Spray Cranberry Juice Cocktail immediately before my workout, and immediately after for my high glycemic carbs, my macros still work out to the same percentages. I like the idea of the cranberry juice to get sugar back to the muscles because I can count it as a fruit, yet the glycemic index is high (68+ on the clycemic index chart).

Since I've been doing the whey and carbs surrounding my workouts, my recovery time has really improved. Here's the site I use to check the glycemic index of the carbs I eat:

http://www.gilisting.com/2004/05/gly...ex-fruits.html

Me too!

Hi Bo, great looking gym. Your diet and workouts are fantastic - I'll be following along.

Hi Nancy,

Good to hear from you again! Glad you'll be following along. I liked the progress pic you posted for September. The amount of muscle you've gained is pretty impressive! -Bo

[Bo_Flecks]

Pre-Workout Report- Chest/Triceps/Abs

Today I will be increasing the weight on almost all of my sets. My goal will be to get at least 4 reps on the final heavy set of each exercise. I'll keep working with that weight until I get 6 clean reps, then I'll increase the weight.

No matter what, I have to leave the gym knowing I made the muscle groups work harder than they did last week...Either more weight or more reps. I have some fractional weights (1 pounders) for my Olympic set coming from Santa Clause. Right now on my compound lifts using the Olympic weights, I have to increase by 5lbs which is a pretty big jump when you're maxed out at 6 reps already.

Diet wise, I got through the two Thanksgivings without any problems. My wife has some pretty awesome recipes for dishes and desserts we use for big get-togethers. I can eat without feeling like I'm missing out, and still easily stay within my macros. She usually sets them off to the side so I can get to them before other folks gobble them up

[Lean4lyfezz]

Hey is that heavy set and high rep set routine working well for you? It seems interesting, and I might want to try something similar.

[Bo_Flecks]

Hey is that heavy set and high rep set routine working well for you? It seems interesting, and I might want to try something similar.

I really haven't been using the Power/Density approach long enough to really gauge my size gains yet, but I have seen very consistent strength gains.

In theory, the approach should work very well.

According to bodybuilding researcher Jerry Brainum..."A study examined single muscle fibers in large bodybuilders... they showed a higher portion of types 1 and 2A fibers, with a complete absence of type 2Bs." [Eur J Appl Physiol. 103(5):579-83. 2008.] "The bodybuilders had almost zero 2B pure-power fibers. Therefore, optimal training for bodybuilders interested in maximum size should emphasize the 2As, which are dual capacity - they have both a power and endurance component. If you only train with straight lower-rep sets, you're only working half of those key bodybuilding fibers' abilities."

So, like I said, in theory I should see better muscle development by adding the hi-rep density chasers after my heavy sets. Here's the full article from which I took the above research quotes: http://www.bodybuilding.com/fun/powe...y-training.htm

Good luck, and if you decide to try it, check back and let me know how it goes- Bo

[Bo_Flecks]

A lot of RED on here today, but that is pretty typical of the first workout where I bump the weight up.

Sunday 11/28/09- Chest/Triceps/Abs

Weighted Dips
10x77 1/2
8x97 1/2
4x117 1/2*

Hi Rep
15x52 1/2
15x52 1/2*
(*will work to increase repetitions next week)

Incline Bench Press
10x185
8x205
5x225*

Hi Rep
15x145
13x145*
(*will work to increase repetitions next week)

Weighted Bench Dips
10x120*
8x130*
6x140*

Hi Rep
15x100*
(*will increase all by 2 1/2lb next week)

Decline Tricep Extensions
10x90*
8x105*
5x120*

Hi Rep
15x75*
(*will increase all by 2 1/2lb next week)

Wide Grip Cable Press Down
10x85*
8x90*
6x95*
(*will increase all by 5lb next week)

Weighted Decline Crunches
13xBW*
11x10*
9x25*
(*will increase reps next week)

Chest Workout
Weighted Dips: Going from a 115lb dumbbell from last week to a 117 1/2lb dumbbell this week felt like a ton. I got 4 clean reps but the 5th was very wobbly. I am only counting 4 this week.
Incline Bench: I got 5 reps cleanly, but had to set the 6th down on the rack.

Tricep Workout
Pretty much blew right through all of the tricep work today.

Abs
Doesn't sound like much, but on the day after squats, this is a chore. I got asked recently how much ab work I do. I think the person I was talking to was disappointed to find out I actually do very little. I think he really wanted to hear that he could get abs in the gym...not it the kitchen.

[Bo_Flecks]

Pretty much puts it where my focus is.

[2nd_chance]

Bo, your weighted dips are incredible! Really. Great work.

I just watched that Arnold clip last night. You've gotta get past the pain barrier! Or as Weider said, "you've got to make friends with pain."

[tallonehere22]

Hey Bo, was watching the weight you added to your dbells, its amazing how 2 1/2 lbs can make a difference. But it shows, doing great job!

[Pretty Hardcore]

Nice workout Bo, I'll be interested in seeing how this works out for you.

Love the Arnold poster, that's a great quote. Most people don't have that kind of determination.

[Bo_Flecks]

Bo, your weighted dips are incredible! Really. Great work.

I just watched that Arnold clip last night. You've gotta get past the pain barrier! Or as Weider said, "you've got to make friends with pain."

Dips were the first chest exercise I tried to master way back when I first started lifting. My goal was to be able to do 50 bodyweight dips. It was later, when I was in college that I started adding weighted dumbbells.

I'm doing the dips as my primary heavy chest exercise now because I tweaked my left RC doing flat bench a few months ago.

Hey Bo, was watching the weight you added to your dbells, its amazing how 2 1/2 lbs can make a difference. But it shows, doing great job!

Thanks. It is funny how something as little as 2 1/2lbs can make that much difference on the final set. But I was totally maxed out last week to get 6 reps. This week I had added the 2 1/2lbs to the set of 10, and the set of 8, so by the time I attempted the 6 I had already worked harder than the week before. I guess it all adds up.

Next week I'll step into the last set determined to get 5 reps, and if I get all 6, that's a bonus.

Nice workout Bo, I'll be interested in seeing how this works out for you.

Love the Arnold poster, that's a great quote. Most people don't have that kind of determination.

Yep...I had a little bit of hero worship for Arnold when I first started lifting. It was about the time the second Conan movie came out. The movie kind of sucked, but Arnold's look in that movie was awesome to me. It was the look I wanted to achieve... never even came close, but what the heck. He still inspires me.

[Bo_Flecks]

Pre-Workout Report- Back/Biceps/Obliques

There was a LOT of red on last week's back workout since I had just bumped up the weight on pull-ups. I expected it.

Today on the pull-ups, I am going to concentrate on getting at least 5 clean reps with the 70lb dumbbell. If the 6th rep comes- great...but I'm not expecting it. I'm really at my max here so the gains will be slower to come.

On today's bicep work, I am going to keep my palms angled slightly in again to try and give the left elbow tendon some more rest. I haven't had any pain there this week, but I'm not willing to chance it just yet. I will probably keep this angle for the remaining time in this cycle.

On a different topic, that neck "crick" I've been complaining about became a full blown pain in the neck last night. It woke me up at midnight with some pretty severe pain. I took some Motrin and did about an hour of inversion therapy, stretching, and twisting.

When I woke up this morning, all pain was gone. Go figure.

[2nd_chance]

Have a great workout!

[Bo_Flecks]

Today was one of those magical days in the gym!

Tuesday 12/1/09- Back/Biceps/Obliques

Weighted Pull Ups
10x40*
8x55*
6x70*

Hi Rep
15x10*
15x10*
(*will increase all by 2 1/2lb next week)

Dead Lift
10x150*
8x200*
6x250*
4x300*
(*will increase all by 5lb next week)

4x4 Curls
5x5x5x35*
5x5x4x35*
5x5x4x35*
(*will increase reps to 6x6x6 next week)

60 degree EZ Preacher Curls
10x67 1/2*
8x77 1/2*
6x87 1/2*

Hi Rep
15x60*
(*will increase all by 2 1/2lb next week)

90 degree Dumbbell Preacher Curls
10x30
8x35
5x40*
(*not clean--will work to get full repetitions next week)

Hi Rep
15x22 1/2*
(*will increase all by 2 1/2lb next week)

Weighted side bends
12x65*
12x65*
12x65*
(*will increase reps to 13 next week)

BackWorkout
Weighted Pull-ups: Okay...first I only expected to get 5 reps with the 70lb dumbbell, but 6 clean ones came pretty easy. My two chaser sets even felt easy. Really don't know where that came from.

Deads: I was so pumped about the pull-ups I got out of my normal routine and added more weight than scheduled on deads. Pulling 285 for 4 easy reps last week made me want to pull more today, so I dumped 300 on the bar for my final set (which totaled 50lb increments through my progressive pyramid). The final set was not a problem. This equals a 327lb single pull. I haven't pulled this kind of weight since college. Kind of fun, actually.

Bicep Workout
Got through all of the bicep work easily, too. The left elbow tendon had no pain today, so I could really concentrate on pulling with the bis. My 6th rep with my left arm on the 90 degree dumbbell preachers was not very clean, so I didn't count it. I will work to get it clean next week.