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  1. #1
    Registered User ChinoZ32's Avatar
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    Christian's Continuous Improvement - Strength, Fitness, and Body Recomposition

    Transitioning from a successful cut (http://chinoz32.blogspot.com/2011/01...-progress.html) with the help of IF/SKD approach I've now ready to progress with a clean bulk at cruise speeds. Essentially, I'd like to be an additional 10kg heavier at my current body fat levels. I've reached a point where I'm pretty happy with my strength and outcome of my body recomposition that there's really no end date to this addiction to health and fitness. It's now all about continuous improvement.

    To get things started, this is entry is from the last day of my 'self troubleshooting my maintenance' phase.

    Starting point
    http://imagecdn.bodybuilding.com/img...nf290y678.jpeg

    A list of my current PB/PR which I aim to continually improve on
    http://chinoz32.blogspot.com/2011/02...ilestones.html

    18/03/2011

    Energy Level: High
    Sleep: 6.5hrs

    AM Routine
    Fasted Period: 11.5hrs
    Duration: 20min
    Routine: SS Bike Interval - 80s METS 8-10 alternate 80s METS 14-29.7 (PB)

    Notes
    Nothing new to report. This is the final MIIT (I'm calling it Moderate Intensity Interval Training) for the week. Big changes in the next few days. A new high on the METS department but that's no surprise even when sleep was interrupted and cut short. I'm looking forward to the back session today, I've been craving deadlifts.

    PM Weights Routine
    Fasted Period: 15.5hrs
    Target: Back
    Duration: 75min
    • Treadmill: 5min warm up
    • Dumbbell isolated row: 8x30kg 8x30kg 8x37.5kg 8x45kg 6x57.5kg 4x60kg 4x60kg 4x60kg PB-W
    • Seated cable row: 8x60kg 8x70kg 8x80kg 6x100kg 4x100kg 4x110kg 2x110kg 2x110kg PB-R
    • Barbell deadlift: 8x60kg 8x110kg 8x110kg 8x140kg 2x160kg 1x160kg 5x140kg 4x140kg

    Notes
    What a great way to end the week! Yes, PB indicates I am 66.4kg and it seems my self troubleshooting continues and that makes it four weeks now. Regardless, changes are due and in fact they start tonight. More on that on a new separate post. I've been craving breaking my 168.5kg deadlift PB but not today. Empty handed I was not and am quite happy with one rep based and one weight based PB and at my current weight. It's time to whip out a Martin-inspired chocolate double cream special me thinks.
    It was about a third of the way of this routine where the only thing I could think about is "**** me dead, I can feel major back/lat DOMS from a mile away". It was intense, we shall see tomorrow. Good times, eat up Chino as it looks like 3k calories may not be enough to stall the ever-so-slowly weight drop you are experiencing.

    Damage Control
    • Flagged - Dumbbell isolated row - mild right shoulder disturbance when dumbbell is at peak
    Last edited by ChinoZ32; 03-18-2011 at 10:56 PM.
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  2. #2
    Manlet Extraordinaire romajc's Avatar
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    subscribed, good luck

    you adding carbs for bulk or staying keto?
    Last edited by romajc; 03-20-2011 at 07:51 AM.
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  3. #3
    Registered User ChinoZ32's Avatar
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    Week 1 - Clean Bulk - 2011

    21/03/2011

    Energy Level: High
    Sleep: 6.5hrs

    AM Routine
    Fasted Period: 12.5hrs
    Duration: 20min
    Routine: SS Bike Interval - 80s METS 8.5-10 alternate 80s METS 14-29.7

    Notes
    Great start to the day. This marks day one week one on a clean gain phase and it’s a first for me so I an extremely excited. I’ve learnt plenty of lessons through last year’s dirty bulk/cut approach and aim to put a lot of those lessons into practice.

    Sleep could have been improved in terms of length, otherwise quality was great. The METS levels this morning was not forced, my fitness levels just simply keeps improving. I can’t wait to train afternoon, using creatine (late starter...) pre-training, I’ve been hearing good stuff about it.

    PM Weights Routine
    Fasted Period: 17hrs
    Duration: 75min
    Routine: Chest
    • 5min treadmill warm up
    • Dumbbell flat bench press: 8x2x25kg 8x2x27.5kg 8x2x30kg 8x2x35kg 0x2x40kg 4x2x37.5kg 1x2x37.5kg 6x2x32.5kg
    • Dumbbell pull over (arms locked): 8x32.5kg 6x40kg 5x45kg 1x52.5kg 1x52.5kg 2x50kg 4x42.5kg 5x42.5kg
    • Dumbbell flat bench flye: 8x2x15kg 6x2x19kg 4x2x22.5kg 5x2x22.5kg 4x2x22.5kg 3x2x22.5kg 3x2x19kg 4x2x19kg
    • Cable isolated low unilateral flye: 8x7 8x8 8x9 7x9 6x10 3x11 6x9, 8x8

    Notes
    That was a mildly better session compared to the last chest day but still nowhere near my best form. With the exception of the flat bench flye, all the other routines experienced minor improvements compared to the last chest session.

    Perhaps I expected too much from this ‘Jack3d’ but I reserve all judgements. It's just day one of the clean phase and I mustn't forget what I mentioned yesterday, that the first month or so will be a tweaking phase.

    Damage Control
    • Flagged - Dumbbell flat bench flye - minor left shoulder issue and right elbow tingle
    • Flagged - Dumbell pull over - minor right elbow tingle

    Originally Posted by romajc View Post
    subscribed, good luck

    you adding carbs for bulk or staying keto?
    Thanks mate. Staying keto, upping everything slightly.
    Health and Fitness Blog (and other misc. things): http://chinoz32.blogspot.com/
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  4. #4
    Registered User ChinoZ32's Avatar
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    Day 2 - 22/03/2011

    Energy Level: High
    Sleep: 7.5hrs

    AM Routine
    Fasted Period: 12hrs
    Duration: 20min
    Routine: SS Bike Interval - 80s METS 8.5-9.5 alternate 80s METS 12-25

    Notes
    Another easy morning. First non-weights day today for the week. I like these short interval (not HIIT) morning sessions, a great way to start the day I reckon.

    PM Routine
    Fasted Period: 16hrs
    Duration: 20min
    Routine: SS Bike Interval - 80s METS 9-12.4 alternate 80s METS 14-29.7

    Notes
    Nothing new here, just the standard non-weights day. There are some minor news here from the skin folds earlier.

    Damage Control
    • N/A
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  5. #5
    Registered User ChinoZ32's Avatar
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    Week 1 - Clean Bulk - 2011

    Day 3 - 23/03/2011

    Energy Level: High
    Sleep: 8.5hrs

    AM Routine
    Fasted Period: 13hrs
    Duration: 20min
    Routine: SS Bike Intervals - 80s METS 8-10.5 alternate 80s METS 13-29

    Notes
    Rested well overnight although I've been waking up at around 3AM-4AM lately. I usually take another glass of water and head right back to bed. What I've noticed is that when I wake up, despite my room being quite cold, my body temps are ridiculously high, I feel fine though. I know I've always been a hot sleeper (naked sleeping all year-round) but this is crazy - not in a bad way). I'm tempted to take temps during my sleep as I'm curious what sort of temps my body is getting. Otherwise, fantastic morning breakfast! *thumbs up*

    PM Routine
    Fasted Period: 17hrs
    Duration: 75min
    Routine: Biceps/Triceps
    • 5min stationary bike warm up
    • Close grip chin up: 15xBW 10xBW 8xBW+10kg 8xBW+10kg 4xBW+25kg 3xBW+35kg 8xBW 8xBW
    • Ez bar curl: 10x30kg 10x30kg 10x35kg 8x40kg 2x50kg 15x30kg (PB-R)
    • Dumbbell French Press: 8x15kg 10x22.5kg 10x30kg 8x35kg 5x40kg 5x40kg 5x40kg 6x40kg 5x40kg 8x40kg 6x40kg 5x40kg 5x42.5kg 4x42.5kg 5x42.5kg 4x42.5kg (PB-W, super-sett'ed isolated dumbbell hammer curl from set 4, sets of 8 only at 14kg)

    Notes
    I can’t make any sense of today’s session. Firstly, my chest is ****ed to buggery (from soreness) and my favourite tricep routine is the dip which I’ve mentioned also hit my chest, so no go there (I tend to leave sore muscle groups alone). Secondly, for some reason my triceps are experiencing major soreness, perhaps from the chest session earlier this week? But I did not anticipate soreness from occurring, and I did chest two days ago. They were actually hurting during my close grip chin up routine *chuckle*, and there I was so eager and aching to rep out more BW+35kg (current PB at 5 reps).

    Kettlebell French presses to me are known to smash my triceps pretty well whilst generally not bothering my chest, and this is all I could to today with dumbbells instead. They hit my triceps a lot more than any cable push downs I’ve tried. My biceps didn’t feel very worked out either which explains why I started super-setting hammer curls from set four of the French presses.

    Jack3d, day two of usage and third day since first taking the initial 1x scoop which did absolutely nothing (...yeah Jack ****..) by the way. Today, I took three scoops, I just felt a little psyched but that’s about it. From early observations, it gives me no strength, no pumps, minor and a brief feeling of being ‘psyched’, and only gives me lengthened and more severe DOMS. I’m more psyched about receiving packages from the mail room at work for an online purchase of some tech toy/computer part or something. Oh well, what can you do? I’ll continue to use it.

    Damage Control
    • Flagged - Dumbell French press - Minor right elbow disturbance from 22.5kg onwards
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  6. #6
    Registered User ChinoZ32's Avatar
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    Week 1 - Clean Bulk - 2011

    Day 4 - 24/03/2011

    Energy Level: High
    Sleep: 7.5hrs

    AM Routine
    Fasted Period: 13hrs
    Duration: 20min
    Routine: SS Bike Interval - 80s METS 8-10.5 alternate 80s METS 14-29.5

    Notes
    Feeling great, looking great, feeling light and weight-in indicates a nice but slow consistent increase. Chest still sore (which I expect to settle completely by the end of the day) from chest routine three days ago. Triceps still sore from yesterday. Eating plenty, resting lots, stress is non-existent, healthy all around. Can't complain, can't complain.

    PM Routine
    Fasted Period: 18hrs
    Duration: 20min
    Routine: SS Bike Interval - 80s METS 8-11 alternate 80s METS 14-28.5

    Notes
    Feeling great. Another short 20min moderate intervals. Looking forward to legs tomorrow

    Damage Control
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  7. #7
    Registered User ChinoZ32's Avatar
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    Week 1 - Clean Bulk - 2011

    Day 5 - 25/03/2011

    Energy Level: High
    Sleep: 7hrs

    AM Routine
    Fasted Period: 12hrs
    Duration: 20min
    Routine: S-Bike Interval - 80s METS 8-10.2 alternate 80s METS 15-29.3

    Notes
    Great start to the day. Looking forward to my leg session this afternoon, increasing pre-workout creatine and see what happens...

    PM Routine
    Fasted Period: 16hrs
    Duration: 80min
    Routine: Waist Down
    • 5min Bike LISS warm up
    • Leg press: 10x150kg 8x200kg 8x250kg 8x300kg 3x350kg 2x350kg 10x200kg 2x350kg
    • Leg extension: 8x50kg 8x60kg 8x70kg 5x80kg 5x90kg 3x100kg 3x100kg 3x100kg
    • Straight-legged deadlift: 8x75kg 8x75kg 8x120kg 8x120kg 6x140kg 1x160kg 5x120kg 2x140kg (PB-W)
    • Seated calf raise: 8x35kg 8x50kg 8x75kg 6x100kg 4x100kg 8x75kg 6x75kg 6x75kg (PB-R)

    Notes
    There was only one thing I wanted to achieve and that was to better my last leg session two weeks ago. Outcome: ****ing successful. Firstly, I did (silly me I know) exceed close to double the maximum recommended dosage for Jack3d which I feel had nothing to do with today’s performance apart from right now, 1hr post workout and 2.5hrs post consumption, I’m feeling a little more tingly than usual. I will continue to cycle this little container and I’ve started sharing it already with a colleague because I’m obviously a non-respondent and I'm pretty keen to finish this and try out a new creatine blend. Overall, I’m very happy with today’s performance. My AM routines are slowly improving and strength is slowly returning back to my previous bests. A new (a little dirty) PB on the straight-legged deadlifts at 160kg and one rep-based PB on the seated calf raise at 100kg. I’m still 60kg away from my current leg press PB at 410kg and another 7.5kg away from my leg extension at 107.5kg (machine max). All these while still being 2.4kg lighter than when I performed these PBs.

    I’ll be posting a summary report soon covering many other aspects of my general fitness status, progress, and the lead up to my first week of my clean bulk phase but without giving away too much I’m 0.7kg heavier over the last two week period and personally I think an 18kg weight gain over a 12month period is a little quick for me so I will outline certain strategies to slow this down and why.

    Fant-****ing-tastic week. That is all.

    Damage Control
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  8. #8
    Registered User ChinoZ32's Avatar
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    Week 2 - Clean Bulk - 2011

    Day 1 - 28/03/2011

    Energy Level: High
    Sleep: 8.5hrs

    AM Routine
    Fasted Period: 12.5hrs
    Duration: 20min
    Routine: SS Bike Interval - 80s METS 8-10 alternate 80s METS 13.5-29.3

    Notes
    Got myself new pillows, rest has slightly improved. It’s the third day since I did my legs, the climax of DOMS have actually subsided on Saturday night but it still hasn’t stopped me from Robocop-walking after an extended amount of sitting (office job). I’ve had the 2XU compression apparel all weekend and it’s too early to conclude anything at this stage as far as recovery assistance is concerned. A fair few more scenarios/trials are required.

    Overall, the session this morning was great. Energy levels are nice and high and surprisingly not much complaint from the legs despite soreness. Actually, I think they liked it.

    PM Routine
    Fasted Period: 16.5hrs
    Duration: 75min
    Routine: Arms
    • 5min S-Bike LISS warm up
    • Chin up: 16xBW 10xBW 8xBW+10kg 5xBW+25kg 4xBW+25kg 4xBW+25kg 3xBW+25kg 9xBW
    • EZ bar curl: 10x30kg 10x30kg 7x40kg 6x40kg 1x50kg 6x40kg 3x45kg 3x45kg
    • Dip: 20xBW 8xBW+15kg 5xBW+25kg 4xBW+35kg 1xBW+45kg 10xBW 0x45kg 2x40kg
    • Dumbbell French press: 10x25kg 8x30kg 8x35kg 5x40kg 6x42.5kg (PB-R)

    Notes
    I don’t remember this being disappointed for a while, I’ll get over it and it’s nothing major. I actually felt pretty sleepy an hour prior to this session and strength/energy wasn’t that high up. I really need to perhaps take it easy on the coffee (makes me sleepy). That, and I am actually noticing a trend with suffering DOMS/soreness + fatigue on the same day. I shall investimagate this topic.

    Update: Fatigue has well and truly kicked in at around 4PM. It's 4:53 right now and taking some time out of the office and taking a 20min walk seems to have nearly eliminated this feeling. The muscle soreness on my legs are now improving rapidly, weird. Robocop walking no more.

    I'm starting to think that the soreness has nothing to do with my fatigue and strength levels today. Thinking back as to the activities over the weekend and I've just realised how busy I've been with non-stop activities, light and moderate. Perhaps this has been attributing to all of this. Perhaps Saturday and Sunday, based on what I've been doing (thinking back further it seems to apply in the recent months as well) has prevented my weekends from being a completely passive rest/recovery days. Who knows....

    As for the DOMS, based on what I've been reading and without flooding this Day 1 entry any further, it seems it is safe to continue training. For one, I targeted a different muscle group. And as I observed/recorded earlier, the short 20min MIIT appears to have improved the soreness on my legs. Hrmmmmm hrmmmmm lots of hrmmmm'ing around


    Damage Control
    • Flagged - Dumbbell French press - minor sensitivity right elbow
    Last edited by ChinoZ32; 03-27-2011 at 11:11 PM.
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  9. #9
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    Week 2 - Clean Bulk - 2011

    Day 2 - 29/03/2011

    Energy Level: High
    Sleep: 7.5hrs

    AM Routine
    Fasted Period: 12hrs
    Duration: 20min
    Routine: SBike - 80s METS 9 (150 Watts) alternate 80s METS 18 (300 Watts)

    Notes
    I’ll simplify my non-weights routine from here on in by just giving out averages instead of the old format where I’d give out a min. and max range. I usually do my 500 Watt METS 29+ level hill climb type sprints on the end and only once but I’m going to take it easy this week and just stick to the averages above and wont include them on my data (they are just for ****s and giggles), just cruise, no more no less, whatever that feels good.

    I’ve been thinking too much, looking back at my data. I’m experiencing some ‘lag’ (nutrition) and yet again will elaborate on a separate dribbling-post-your-thoughts-out post, more troubleshooting stuff. To add to that, I feel light and expected to be light in today’s weight in (I’ve been taking action to my bloat issue, playing around with spreading energy around...), to discover I’ve made a 2.5kg gain since my lightest this year, about 4.5 weeks ago. More to follow on that dribbling soon-to-be-posted post.

    PM Routine
    Fasted Period: 16hrs
    Duration: 20min
    Routine: SBike - 80s METS 9 alternate 80s METS 18

    Notes
    Typical non-lift day, always consists of a slightly extended fast period that continues until tonight. Fatigue experienced yesterday isn’t evident at all today (usually I can feel it creep up) and leg soreness is nearly gone. It’s either stay in the office, head out and take a longer lunch (distance anywhere needs a drive out), or just spend another 20min in the gym, come back down BCAA’s, continue geeking it up then head home early for some evening mischief.... It’s obvious which I prefer doing.

    Damage Control
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  10. #10
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    Corrective Action: Energy

    Errors were made, lessons were learnt, discovered new things about my own body and I’m once again going to rectify the error and adjust accordingly. Ok, here we go. The cat and mouse game continues.

    Phase 1
    Duration: Two week period from 14/02/2011
    Intended goal: Cut
    Outcome: Successful

    Notes
    The average amount of protein taken in during the cut prior to the realisation the cut was unstoppable. The same applies for this phase. 205g of protein a day, an average of approximately 1.4g per lb of body weight was taken during this stage and was quite consistent throughout.

    Cut was great, composition great, this was my ideal composition but even then I realised I'd overshot my milestone and continued to drop weight. This is when I realised that my next phase was to get myself back up to maintenance. Even the values taken prior this phase was as low as 1.1g and given my training regimen (not much has changed even today) this was not enough.


    Phase 2
    Duration: Just over a three week period from: 28/02/2011
    Intended goal: Maintain (and stop that steam rolling cut...)
    Outcome: Drop continued for the first half of this period and all of a sudden....

    Notes
    In an attempt to stop this unstoppable weight drop, my first set of adjustments started off with 293g to 313g of protein a day, an average of approximately 2g - 2.5g+ per lb of body weight. This then gradually increased towards 313g, roughly 2.2g per lb of bodyweight on average per day. This went as high as 411g in one day! (****ing pig!) The average however was around 1.8g on non-lift days and 2.8g on lift days.

    This is where I noticed some minor composition change particularly late on the third week. This is the lag stage, where I was taken by surprise. Weight has increased all of a sudden roughly at a rate of 1.25kg every two weeks in the past four weeks. My planned clean bulk/maintenance phase clearly overshot and when changes are done one too many at a small time frame, I failed to allow myself any chance to assess any form of change. #Fail


    Phase 3
    Duration: Now - Work In Progress starting today for four weeks until 18/04/2011
    Intended goal: Corrective action
    Outcome: Pending

    Notes
    The plan is to adjust to an average of 1.8g of protein per lb of body weight a day, approximately 1.8g of protein per lb of body weight. Taking my IF regimen into consideration, that's approximately 1.5g on non-lift days and 2.0g on lift days.

    Three weeks seems to be the minimum amount of time until I can see any actual change in my body after making a change, well there you go...

    These are rough estimates only, social events come first and naturally I tend to consume less on those days (do not want to freak people out eating like I do already...) and alcomahol is always on the table.

    During the phases of increasing protein, fibre content naturally went up but during the cutting phase I primarily picked the lightest source (assisted with satiety) that provided more volume. A recent change was to include heavier sources (more fibre content) to adjust and match the higher amounts of daily protein intake. Some good examples are green beans, broad beans, etc. Satiety is equally met whilst at the same time volume of food slightly reduced. The same applies to fat, more food in general meant I used more ingredients in cooking and preparation, which generally meant more oil (monos) and we know they are jam packed with energy.

    Protein is and always will hold the highest of importance for me protein makes up most of my energy/calories which is why I’ve ignored fat and carbs in my observations in the phases above.

    Average is average and since my approach is cycled, non-weights days’ total energy is always at a deficit, weights days are on on maintenance and/or surplus.

    Goal/Summary
    To re-adjust once again due to this ‘lag’, to correct the error of making far too many changes in a short time frame hence not allowing myself any time to make any observation/assessments on the change. 1.25kg weight gain a week isn’t what I wanted and even though I have a six pack, can see my ribs and am still on or below a size 32” waist (phew) I still can’t see why, at this rate, I’d ever want to be 45kg heavier by the end of the year and who knows how much more body fat I’d be carrying by then, making it a not-so-clean bulk. Again, these are just rough guesstimates only based on my data. On another note, I'd like to mention that my legs, my ****ing legs are experiencing most of the benefit and they are the most solid, lean, and vascular they've ever been... Anyway, I'm aiming for clean and clean only, I’m not in a rush.
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    Week 2 - Clean Bulk - 2011 - Day 3 - 30/03/2011

    Energy Level: High
    Sleep: 9hrs+

    AM Routine
    Fasted Period: 12hrs
    Duration: 20min
    Routine: SBike - 80s METS 9 alternate 80s METS 18

    Notes
    It’s just the usual morning drill. People like their milk and cereal and I like my moderate interval training, 20 minutes is all I need. Rest, plenty of it, check. I was testing something today, more of a brain exercise than anything. It was to not look at the machine console for when the timer starts and ends it’s intervals and simply go by feel when I am to sit down or stand up. It’s interesting as I felt I was pushed more than usual. There’s no time to look at, to expect when the higher intensity is about to start or end, gives you no control so all you can do is go at your pace and this will determine whether you have the juice or not. And I rocked it.

    Today is day five since leg session and minor soreness still exists, very minor and MAYBE today it will completely subside. I’m not complaining but simply making an observation. Leg DOMS occured at about the 32 hour mark so this is technically day 4 of soreness. As I mentioned on my previous post, legs appear to be dominating change at the moment and again proves the MIIT I’ve employed for me does not seem to affect progress in this area at all.

    PM Routine
    Fasted Period: 16hrs
    Duration: 75min
    Routine: Shoulders/Traps
    • 5min S-Bike LISS warm up
    • Dumbbell seated military press: 8x2x15kg 8x2x18kg 8x2x19kg 8x2x22.5kg 7x22.5kg 6x22.5kg 4x22.5kg 5x22.5kg
    • Dumbbell isolated side lateral raise: 8x18kg 8x20kg 8x22.5kg 8x27.5kg 6x30kg 6x35kg 3x35kg 6x32.5kg (PB-S - Extra short set, dirty on left arm on first)
    • Dumbbell bent over reverse flye: 6x2x19kg 6x2x20kg 6x2x25kg 4x2x30kg 4x2x30kg 4x2x30kg 4x2x30kg 4x2x30kg (PB-W)
    • Barbell shrug: 8x60kg 8x100kg 8x150kg 6x180kg 4x200kg 4x200kg (PB-W)

    Notes
    With the exception of a one or two sessions over the past two weeks, I think strength is now back to normal. I’ve flagged my right elbow and/or shoulder a fair few times over the past month or so and thankful for my journals as it allows me to ease of ‘known’ exercises that negatively trigger it, identify what could potentially **** them up. Apart from that 3 of 4 exercises today are nice and significant PB’s. I’m especially surprised about the barbell shrug as I struggled two weeks ago only being able to pull out 1 rep of 190kg and now unracking that 200kg was a piece of ****ing piss completing two sets at 4 repetitions each.

    Damage Control
    • Flagged - Dumbbell seated military press - minor sensitivity right elbow starting from first set onwards, not so evident on 2x22.5kg though. 6th set onwards some right shoulder pain, minor.
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    Week 2 - Clean Bulk - 2011

    Day 4 - 31/03/2011

    Energy Level: High
    Sleep: 9.5hrs

    AM Routine
    Fasted Period: 12.5hrs
    Duration: 20min
    Routine: SBike - 80s METS 9 alternate 80s METS 18

    Notes
    I wasn’t fatigued or sore last night but I could hear my body chanting to me “sleep early my friend...” and that I did. During my final waking hours last night I felt something creep up. Something that most would not embrace and yet it got me all excited. And this morning after a decent amount of sleep, it came. Body soreness all ****ing ‘round and I love it.

    I’d also like to make further detailed early observations regarding my recent correctional actions but I will not. All I can say that it’s all going as planned but no specifics and NO MORE ****ING CHANGES until 18/04/2011.

    The morning session went great. I’d like to dig up some research papers but doing some activities despite being sore somewhat does make it feel like a recovery type activity. I continued the brain training (during the MIIT session) as I did yesterday morning and it really helps in terms of being ‘as one’ with the body, to be in ‘the zone’.

    PM Routine
    Fasted Period: 16.5hrs
    Duration: 20min
    Routine: 80s METS 9 alternate 80s METS 18

    Notes
    Just from today, I make the observation that soreness has no link to fatigue/tiredness whatsoever. Yesterday’s session has rendered everything waist up in a ****-me-I’m-sore-and-I-love-it state and has not affected energy levels for today. I shall no longer contemplate about the randomness of Day 1 this week and but will say that perhaps I did not rest as I should have over the weekend (not additional training: activities of other sort...). Now what will be interesting is that I’ve been craving to break my deadlift PB, and they are due tomorrow. No pain, no surrender.

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    Week 2 - Clean Bulk - 2011

    Day 5 - 01/04/2011

    Energy Level: High
    Sleep: 8.5hrs

    AM Routine
    Fasted Period: 12hrs
    Duration: 20min
    Routine: SBike - 80s METS 9 alternate 80s METS 18

    Notes
    The sleep/rest department is well dialled in, especially this week. Muscles break in the gym, they grow while resting/sleeping. I’ll aim to try and not do too much this weekend making it as much as a passive rest period as possible, kind of hard to do with my energy levels and enthusiasm for certain things...

    Looking forward to my back routine today. My upper back is still in FUBAR status, today’s session shall be interesting. It’s been a hard (in a great way because strength has been restored back to normal and increasing) week of training and I’ll spoil myself this weekend just for it with a **** load of seafood. Amen to that.

    PM Routine
    Fasted Period: 17.5hrs
    Duration: 75min
    Routine: Back
    • 5min S-Bike LISS warm up
    • Dumbbell isolated row: 8x30kg 8x30kg 8x40kg 8x50kg 6x60kg 4x60kg 5x60kg 5x60kg (PB-SR)
    • Seated cable row: 8x60kg 8x80kg 6x100kg 3x115kg 3x115kg 3x110kg 3x110kg 6x90kg (PB-W)
    • Barbell deadlift: 8x60kg 8x110kg 6x140kg 2x160kg 1x170kg 4x140kg 5x140kg 12x110kg 9x110kg (PB-W)

    Notes
    Well **** me silly that felt good, three of three PB’s. Considering that my fasting period was unexpectedly extended (meetings) to nearly 18hrs and with an upper back in FUBAR status from the massive (with PB - 200kg shrugs) session two days ago, I do feel comfortable in saying that today’s session rather went well. I could go no heavier with the dumbbell isolated rows but single 60kg’s are the heaviest ones available. I’ll keep at it until I can do consecutive 6-8 rep sets on the 60kgs isolated dumbbell rows before adding a new routine to my back days.

    Note-To-Self: take it easy Christan, regardless! Don’t have a repeat of MONDAY! (Hey pssst... don’t do all the hard work... .... )

    All in all, absolutely ****ing stoked! *fist pump* \o/

    Damage Control
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    Last edited by ChinoZ32; 04-01-2011 at 04:28 AM.
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    Week 3 - Clean Bulk - 2011

    Day 1 - 04/04/2011

    Energy Level: High
    Sleep: 7.5hrs

    AM Routine
    Fasted Period: 12hrs
    Duration: 20min
    Routine: SBike - Moderate Intervals 80s/80s

    Notes
    Just the usual morning interval. I'm no longer looking at the SBike console hence my routine description above., I just sit down and program my interval levels (20 (max) and 7 for rest) look ahead and let the resistance tell me where I'm at.

    Rest has improved over the weekend which was much better than the weekend prior (4hrs to 6hrs on average) at around 8hrs on average. And as promised, I did not do too much (less anyway) as well so that also helped. I feel better rested and am looking forward to today’s chest session.


    PM Routine
    Fasted Period: 16hrs
    Duration: 75min
    Routine: Chest/Core
    • 5min treadmill LISS
    • Dumbbell flat bench press: 8x2x25kg 8x2x25kg 8x2x30kg 8x35kg 1x2x40kg 3x2x35kg 3x2x35kg 4x2xx35kg
    • Dumbbell flat bench pull over: 6x35kg 6x40kg 6x45kg 2x52.5kg 1x52.5kg 3x50kg 2x50kg 4x47.5kg
    • Dumbbell incline bench flye: 8x2x17kg 8x2x19kg 7x2x22.5kg 4x2x25kg 2x2x27.5kg 1x2x30kg 3x2x22.5kg 4x2x22.5kg
    • EZ bar roll out: 8x(15s) 6x(10s) 1x(45s) (last rep hold)
    • Cable crunch: 40x70kg

    Notes
    Today wasn’t a bad chest session. It was better than the previous chest session which was again better than it’s previous. Slow continuous improvement, evident. Form is much better (even someone came over and commented on my incline dumbbell flye form) and matched equal weights-based PB on the pull over and dumbbell incline bench flye. I failed with 2x40kg on the dumbbell flat bench last week and did not this time around. The next milestones for chest are to get back to 2x45kg flat bench dumbbell presses, exceed 52.5kg 3-rep pull over, and complete at least a 6-rep 2x30kg dumbell incline flye. I’m still 2kg-7kg lighter now compared to when I achieved these PBs, so all in all I’m not that far off.

    I also found it weird how my right elbow/shoulder did not tingle today. It’s been a common occurrence which I’ve flagged a few times over the last two months during chest/shoulder routines so I suppose that’s another good sign of things to come.

    The three chest routines felt pretty solid all in all and since I had some time under my belt, for ****s and giggles did some core work with my beloved bar rollout as well as repped-the-****-out of cable crunches in the last two minutes.

    Damage Control
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    Week 3 - Clean Bulk - 2011

    Day 2 - 05/04/2011

    Energy Level: High
    Sleep: 8.5hrs

    AM Routine
    Fasted Period: 12hrs
    Duration: 20min
    Routine: SBike - Moderate Intervals 80s/80s

    Notes
    Feeling great, nothing new but the usual 20min MIIT breakfast here...


    PM Routine
    Fasted Period: 16hrs
    Duration: 20min
    Routine: SBike - Moderate Intervals 80s/80s

    Notes
    Endorphin fix acquired, 20min is all I needed. Chest is still in Sore City and hope for it to have departed the place tomorrow, otherwise I’ll have an interesting arm session (dips and chins galore). Fantabolous non-lift day all in all.

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    Week 3 - Clean Bulk - 2011

    Day 3 - 06/04/2011

    Energy Level: High
    Sleep: 6hrs 45min

    AM Routine
    Fasted Period: 12hrs
    Duration: 20min
    Routine: SBike - Moderate Intervals 80s/80s

    Notes
    Sleep suffered a little duration-wise but all is well. The current average as of late still is a massive improvement over the past few months, particularly throughout my cut. Damn you iPhone fitness app dev project and PC Gaming! *shakes fist* :P Otherwise, endorphin fix acquired. Chest: still having a holiday in Sore City, no pain no ****ing pain, it shall not deter me from my beloved weighted dips.


    PM Routine
    Fasted Period: 16hrs
    Duration: 75min
    Routine: Arms
    • 5min Treadmill LISS warm up
    • Pull up: 14xBW 12xBW 5xBW+15kg 5xBW+15kg 3xBW+25kg 3xBW+25kg 8xBW 8xBW
    • Dumbbell isolated row: 8x27.5kg 8x32.5kg 8x40kg 8x50kg 4x60kg 5x60kg 6x60kg 6x60kg (PB-RS)
    • Dip: 20xBW 20xBW 10xBW+15kg 8xBW+25kg 3xBW+40kg 0xBW+50kg 0xBW+50kg 20xBW 15xBW

    Notes
    Session: ok’ish. I can’t judge too much about the pull ups as I haven’t done them in a while but content that I could still do BW+25kg even with the measly low rep count. Apart from the dead lifts, the first two does resemble a back routine. Reason: because the last back session sent my biceps staying in Sore City for a good two days, hence I am trying to make a repeat of that. Triceps, well they were even sore before I touched dips and just like last time, for some reason they started getting more sore as I did my pull ups. I’m not disappointed but this has now prompted me to re-evaluate my training calender as this routine is far too close to my chest routine that it has, on multiple occasions, hampered progress.

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    Week 3 - Clean Bulk - 2011

    Day 4 - 07/04/2011

    Energy Level: High
    Sleep: 7.5hrs

    AM Routine
    Fasted Period: 12hrs
    Duration: 20min
    Routine: SBike - Moderate Intervals 80s/80s

    Notes
    Feeling like a confused dog lately RE: any other form of training other than weight training in conjunction with weight training. I’ll reserve that thought and more about it for another (soon) blog post but I’m trying to find the balance at the moment and actually took it easy this morning (who knows maybe I already do and need to stop listening/reading for a while and listen to my own body) . I woke up early, as always and did half of what my weekend chore consisted of while I was waiting to depart for work. My manwife’ism hasn’t reached this level before. What monster is IF creating out of me...


    PM Routine
    Fasted Period: 16hrs
    Duration: 20min
    Routine: SBike - Moderate Intervals 80s/80s

    Notes
    Easy session, lot’s of control applied without self endorphin deprivation-blue-balling. Will reveal this experiment in a soon-to-be post.

    Damage Control
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    Week 3 - Clean Bulk - 2011

    Day 5 - 08/04/2011

    Misc
    Sleep: 6hrs 15min
    Energy: High

    AM Routine
    IF: 12hrs
    Routine: SBike - Moderate Intervals 80s/80s
    Duration: 20min

    Notes
    Second day of test and I’ll reveal more about that later. I’m lighter once again (but not lightest for this year) which is usually case at the end of the week. It stabilizes back sensibly over the weekend. I’m psyched about the leg session later today even at my weight. I’ll be happy, considering I’m still self troubleshooting, with equal performance as the last leg session. Another thing to note: I feel (based on the mirror) that I’m at my leanest so far, and considering I’m not at my lightest, that’s good news to me.


    PM Routine
    Fasted Period: 16hrs
    Duration: 80min
    Routine: Waist Down
    • 5min Treadmill LISS warm up
    • Leg press: 8x150kg 8x200kg 8x250kg 8x300kg 6x350kg 2x375kg 3x375kg 1x375kg
    • Leg extension: 8x50kg 8x60kg 8x70kg 8x80kg 6x90kg 4x100kg 3x100kg 3x100kg
    • Straight-legged deadlift: 8x60kg 8x100kg 8x120kg 6x140kg 2x160kg 8x120kg 8x120kg 8x100kg
    • Seated calf raise: 8x25kg 8x50kg 8x75kg 6x100kg

    Notes
    Nice. Happy. Content. All of the above. I’m 0.9kg lighter the last time I did this session (25/03/2011) and these lifts are stronger. It does match my observation this morning RE: my leanest. The strength is a good indication that I’ve not gone catabolic, good ****. I won’t panick, two to three weeks left of constant observation and consistency with dietary adjustments and that’ll give me a month or more of solid data. No rush buddy, no rush. We’re in comfort zone right now and getting this right will mean I can really hone in onto my clean/bulk goal.
    • Calf routine cut short, 80min was already pushing it
    • An Olympic lifter coach and an athlete came over to comment and complement on technique and strength plus a small chat

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    A small experiment for myself for the next upcoming weeks.

    Identifying When Is Too Much Too Much? (Other Activities vs Muscle Gain)
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    Week 4 - Clean Bulk - 2011

    Day 1 - 11/04/2011

    Misc
    Sleep: 8hrs 5min
    Energy: High

    AM Routine
    IF: 12.5hrs
    Routine: SBike - Moderate Intervals 80s/80s
    Duration: 20min

    Notes
    Testing continues today with a continuation of applying easy interval based training and again it actually felt good for the legs which I believe/feel benefited recovery. No sweat, not out of breath but fresh. Waist down is still in Sore City from Friday’s (three days ago) session but not uncomfortably sore. I’d worn my compression tights for three days straight and in my sleep for recovery purposes.


    PM Routine
    IF: 16.5hrs
    Routine: Shoulders and Traps
    Duration: 75min
    • 5min S-Bike LISS warm up
    • Dumbbell seated military press: 8x2x16kg 8x2x19kg 8x2x22.5kg 8x2x22.5kg 8x22.5kg 8x2x22.5kg 8x2x22.5kg 8x2x22.5kg
    • Dumbbell isolated side lateral raise: 8x18kg 8x22.5kg 8x27.5kg 6x30kg 6x35kg 4x35kg 4x35kg 3x35kg (PB-S)
    • Dumbbell bent over reverse flye: 8x2x19kg 8x2x22.5kg 6x2x27.5kg 5x2x30kg 6x2x30kg 5x2x30kg 5x2x30g 5x2x30kg (PB-R)
    • Barbell shrug: 8x60kg 8x100kg 8x150kg 6x180kg 4x200kg 5x200kg (PB-R)

    Notes
    I like it. I’ve been aching to hit the gym since waking up this morning, craving to smash shoulders and traps have been well satisfied. Compared to the last delt/trap session we have an improvement across the board (with ease I might add). Professional assistance was also acquired in the weights room (of all places, LULZ) regarding my right elbow (identified ulnar nerve damage) and that is now getting more attention for recovery and strategy from myself and others. **** me, this is why I love my work place... My body composition has very much impressed me considering I’ve consumed about four days worth of maintenance energy in the space of two. A summary/overview post will be published shortly for other updates.


    Damage Control
    • Flagged - Dumbbell seated military press - mild right elbow tingles only on 2x19kg
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    Week 4 - Clean Bulk - 2011

    Day 2 - 12/04/2011

    Misc
    Sleep: 7hrs 23min
    Energy: High


    AM Routine
    IF: 12hrs
    Routine: SBike - Moderate Intervals 80s/80s
    Duration: 20min

    Notes
    The sleep overnight must have been the best sleep ever. Every day is a high energy day feeling like Superman but today right from the get go I feel MOAR than Superman and I’m off my tits. It’d be so nice if it wasn’t a non-lift day today, oh imagine that. The controlled medium intensity interval based training continues and my fitness is gradually increasing. No sweat (again literally) and not out of breath, extremely calm and yet every now and then when I take a look at the console, I’m generating 150Wish on ‘rest’ and 300Wish on my supposed ****ing ‘moderate’ intensity level. Zero, absolute zero lactic build up (good control *high five*). This shall be a nice challenge and could render the test useless due to gradual fitness improvement.


    PM Routine
    IF: 16hrs
    Routine: SBike - Moderate Intervals 80s/80s
    Duration: 20min

    Notes
    Same deal as this mornings session although much of the effort was spent trying to not go over the top. I’m not certain, perhaps my breathing has become more efficient and/or as I mentioned earlier, fitness has improved. There was a touch of sweat this time but oxygen requirements were just as low making it again a nose-only affair 20 minute session.


    Damage Control
    • N/A
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    Fitness Summary: April 2011

    Training
    Comfortably, I can say that strength has returned. ‘Arms’ routine is also no longer and feel that it has become a useless routine and a wasted day once a week. In essence, a new training calendar has been created which has already been integrated. Currently, I’m on the first week and this will be quite a challenge as far as recovery is concerned because Leg DOMS usually surface 24 to 48 hours post session and soreness, with soreness peaking at around the 24 hour mark post DOMS and lingers for another 48 to 72 hours. Nice. Apart from this challenge the positive is that targeted muscle groups frequency of being trained has increased so this will be a nice change. Overall, the return/increase of strength has provided much intensity for the chest and back routine that they are proving to be more effective for the arms (biceps and triceps). I gauge this because they are now getting more evidently ****ed up, more than if I were to do beach exercises and I’m glad they’re out of my training calendar.

    <Training calendar in my blog>

    My MIIT test continues and will most likely continue for the next few weeks. This test is becoming more of a challenge as I am finding my fitness level increasing in the process. And so far I have not seen any detrimental effect of this approach for me based on my goals. In essence, I’m trying to find out whether an interval based at moderate intensity of between LISS and HIIT (closer to LISS) would have any impact on muscle growth based on the surrounding protocols both dietary and strength training that I’ve specifically formulated for myself.

    Energy
    No major change has been made in the energy intake department. I’m still maintaining my protein intake which is the primary key for my overall daily intake based on my last change (averaging 1.8g per lb of complete body mass). Creatine intake still continues however I’m soon approaching the end of month cycle. Caffeine intake has the biggest improvement with a current average of two cups a day as opposed to the previous six (originally eight). I feel this has assisted me with my performance during strength training and I know it’s odd that caffeine makes me sleepy/lazy.

    Rest
    Another major improvement is the average hours of rest. I’m now averaging between 7 to 8 hours of rest per night and even reach 9 hours in some nights. The other improvement is that this improvement has come across over the weekends also.

    Summary
    All in all, it’s cruise control from here. I don’t foresee any further changes any time soon. Discipline has been applied,leaving the most recent changes untouched. Body composition is predicted to still be at around 6% - 7% mark maintaining a 2kg increase over the past four weeks.
    Health and Fitness Blog (and other misc. things): http://chinoz32.blogspot.com/
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    Week 4 - Clean Bulk - 2011

    Day 3 - 13/04/2011

    Misc
    Sleep: 8hrs
    Energy: High

    AM Routine
    IF: 12hrs
    Routine: SBike - Moderate Intervals 80s/80s
    Duration: 20min

    Notes
    I got a little carried away, sweat was involved and a touch of lactic build up but just a little. Other than that, oxygen requirements were low as usual. The workout for this afternoon is still unknown at this stage, I’ve made changes to my weights training regiment. Playing it by ear until then I suppose.


    PM Routine
    IF: 16hrs
    Routine: Chest
    Duration: 75min
    • 5min S-Bike LISS warm up
    • Dumbbell flat bench press: 8x2x25kg 8x2x27.5kg 8x2x32.5kg 8x2x35kg 4x2x37.5kg 3x2x37.5kg 4x2x35kg 3x2x35kg
    • Dumbbell flat bench pull over: 6x35kg 6x37.5kg 6x40kg 5x45kg 4x45kg 4x45kg 3x45kg 4x42.5kg
    • Dumbbell incline bench flye: 8x2x17kg 8x2x19kg 6x2x22.5kg 3x2x25kg 4x2x22.5kg 4x2x22.5kg 3x2x22.5kg 3x2x20kg
    • Cable isolated low unilateral flye: 8x25lbs 8x35lbs 8x40lbs 8x45lbs 6x50lbs 4x60lbs

    Notes
    New rules applied today with the goal of working on muscle fatigue/endurance in strength training.
    • An increase can only be permitted once a set of 8 repetitions and/or 2x sets of 6 repetitions can be achieved
    • Once a set repetition count drops and hits 3, decrease the weight of routine

    Simple. Not working on PBs now, just being able to ‘last’ at least 6 reps and rewarding myself with an increase will be the way to go. I also tried some BW dips towards the end and the volume and intensity of what had already been done (around the 60th minute mark) I could only do 8 dips as opposed to my fresh 35xBW dips. The original plan was to integrate weighted dips and from the test it seems I’ll have to mix and match routines on the next session.


    Damage Control
    • Flagged - Dumbbell flat bench pull over - Right elbow tingle on - Minor
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    Week 4 - Clean Bulk - 2011

    Day 4 - 14/04/2011

    Misc
    Sleep: 6hrs 47min
    Energy: High


    AM Routine
    IF: 12hrs
    Routine: SBike - Moderate Intervals 80s/80s
    Duration: 20min

    Notes
    Once again, much of the energy was spent trying not to over do it and where is this energy coming from? Sleep was short but sweet. Bed time was actually quite early, woke up just a bit after 5, did some reading and a little bit of Crysis 2. All in all, I’m experiencing the benefits of self research, testing, and most importantly, patience. More details will follow in the next update/summary. And one more thing, I’ve been aching to smash the back routine, and that is due tomorrow... LULZ.


    PM Routine
    IF: 16hrs
    Routine: SBike - Moderate Intervals 80s/80s
    Duration: 20min

    Notes
    Piece of piss, feeling a little blue-balled walking out of the gym after that short session due to the back-session cravings I’ve been experiencing since yesterday. Sweat: some. Lactic acid: some build up. Oxygen requirement: unchanged, still the same.


    Damage Control
    • N/A
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    Week 4 - Clean Bulk - 2011

    Day 5 - 15/04/2011

    Misc
    Sleep: 7hrs 6min
    Energy: High


    AM Routine
    IF: 12hrs
    Routine: SBike - Moderate Intervals 80s/80s
    Duration: 20min

    Notes
    No major dramas this morning. Easy session and I did well holding back.

    I’ve been noticing some minor bloat (and maybe gas) lately. Maybe it’s been there all along but perhaps the reduction in the major bloat not long ago masked this feeling. According to my personal logs the feeling of bloat feels particularly evident during my fasted periods and not during my feeding window. I first reported bloating at around March 25 this year. I did a three things this period:
    • Increased cals
    • Replaced BCAA from Controlled Labs Purple Wraath to Xcivation Xtend
    • Started creatine intake - Jack3d

    Now I’ve never reported bloating any time during my Purple Wraath BCAA usage. I never reported bloating pre-creatine usage. I never reported bloating during my maintenance/troubleshooting pre-cal increase. Bloating was greatly reduced with a mild cal adjustment. And after a brief investimagation, users HAVE reported bloating on either Jack3d or XTend. Even when I’ve reduced the bloating greatly when first reported about three weeks ago it seems remnants of it are being caused by either Xtend and/or Jack3d (as I mentioned earlier the reduction perhaps must have masked it). The good news is that my tub of XTend and Jack3d (I was in a rush and only took this for three weeks) should run out by the end of today. I then cycle off creatine for another month and I’ll be trying out a Controlled Labs White Blood/Green Magnitude combination. Tomorrow I return to using Purple Wraath. I’m eagerly looking forward to observing this subject in the following weeks after these changes. And again, thank **** I track these sorts of things. Making the same mistake twice or making a wrong and uninformed decision isn’t in my books whether that’d be in the dietary or training department.

    Update: Further investimagation shows some users have reported water gain. Good ****..


    PM Routine
    IF: 17hrs
    Routine: Back
    Duration: 75min
    • 5min Treadmill LISS warm up
    • Dumbbell isolated row: 8x30kg 8x32.5kg 8x40kg 8x50kg 6x60kg 6x60kg 6x60kg 6x60kg (PB-R)
    • Seated cable row: 8x60kg 8x80kg 6x100kg 4x120kg 4x110kg 6x100kg 5x100kg 5x100kg (PB-W: dirty)
    • Barbell deadlift: 8x60kg 8x110kg 6x140kg 3x160kg 3x150kg 6x140kg 6x140kg 6x140kg

    Notes
    The rule I’ve set mid week this week (see day 3 PM routine notes) was nearly broken. I had to keep discipline in control. This session was quite surprising and I actually didn’t expect to do this well. Muscle/body fatigue and/or strength endurance was much better than expected all around. I was mildly distracted on the last few minutes due to tourist/visitors taking photographs of myself doing deadlifts but all in all it was a solid session. As I mentioned earlier today, creatine intake stops today after three weeks (on lift-days only) of usage and will proceed with trying another product after a full month off. Purple Wraath (Aminos) are back as of tomorrow. Great week once again!


    Damage Control
    • N/A
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    Week 5 - Clean Bulk - 2011

    Day 1 - 18/04/2011

    Misc
    Sleep: 8hrs 41min
    Energy: High


    AM Routine
    IF: 16hrs
    Routine: SBike - Moderate Intervals 80s/80s
    Duration: 20min

    Notes
    No problems this morning. I’ve been a bit naughty over the weekend hence rest isn’t 100% (8hr average quota not met - BOOOOO!!!!). I’m fairly nervous about the idea of doing legs on Mondays. I used to do them but not at my current strength and intensity. The soreness before wasn’t so bad back then, it was forgettable and so was my strength which is why doing them any day back in the day wasn’t so much of a challenge. Now, a typical leg day will have 5 to 6 days worth of soreness; 24hr to 48hr delay prior to DOMS kicking in like a kick in the ****ing testicular area. I’m looking at about 7 to 8 days there with one to two of those days being absolute silence in soreness.. Mild bloating this morning, under close observation as always. I’m a few hundred grams away from my 3kg gain, with my abs/top of rib cage still visible and still under a 32” waist. I consider that good progress. Spillage will always be evident but I believe I’m doing well so far in minimising that. Just as muscle catabolism will always be unavoidable during cutting and again, there are many strategies to minimise it. Minor soreness on my back and lats since Fridays workout three days ago lasting less than 24 hours. A 24hr delay before DOMS kicked on Saturday evening on my biceps and forearms since Fridays workout and on the third day post back routine, they are still experiencing minor soreness today, good ****.


    PM Routine
    IF: 16hrs
    Routine: Waist Down
    Duration: 75min
    • 5min Treadmill LISS warm up
    • Leg press: 8x150kg 8x200kg 8x250kg 8x300kg 6x350kg 4x350kg 3x350kg 5x325kg
    • Leg extension: 8x50kg 8x60kg 8x70kg 8x80kg 6x90kg 6x90kg 5x90kg 5x90kg
    • Straight-legged deadlift: 12x60kg 8x60kg 8x110kg 3x140kg 2x130kg 2x110kg 25x60kg 20x80kg 9x90kg
    • Seated calf raise: 10x30kg 8x55kg 8x80kg 6x100kg

    Notes
    Top session. Free of Jack3d (a strong pre-workout creatine blend with a **** load of stimulant apparently) which I’ve been taking the past three weeks at around 4 scoops pre workout. Strength is the same as the last session, endurance is also roughly the same and perhaps a mild improvement there. I may be walking fine now but I think I need to invest in a walking stick and a wheelchair ready by Wednesdays DOMS testicular kick lasting throughout Sunday at least (going by recent data based on the last 4 months). I am still going to continue putting emphasis on endurance at this stage with my set of rules; hit three reps and start decreasing weights. Two 6-setters or one 8-setter will be my reward for putting more plates on.


    Damage Control
    • N/A
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    Week 5 - Clean Bulk - 2011

    Day 2 - 19/04/2011

    Misc
    Sleep: 7hrs 37min
    Energy: High


    AM Routine
    IF: 12hrs
    Routine: SBike - Moderate Intervals 80s/80s
    Duration: 20min

    Notes
    This madness creeping up and it’s starting from the glutes. So far this mornings MIIT session has been completely unaffected and perhaps I may be forced to LISS it once or twice this week depending on severity of leg soreness. What will happen though, is that stubborn me won’t give a **** and MIIT it anyway.

    Ecstatic at the fact that I have surpassed my first 3kg (3.2kg to be exact). And I just realised that all this time I haven’t had any major changes to my energy intake, even reduced my MIIT intensity, majority of the time lately has been spent self troubleshooting. And one more thing as per my post here, yesterday actually marked three full weeks of uninterrupted consistent troubleshooting . All in all I’ll stick to what I’ve been doing as it seems to be working just right. At this rate I’m looking at about 9kg until just before summer hits and with my experience in cutting IF style and also considering this is a clean bulk (as much as I could anyway) approach, it’ll take me four weeks more or less to get back in the 6% body fat area and the milestone will be about 8kg heavier than what I was two months ago (at my lightest).


    PM Routine
    IF: 16.5hrs
    Routine: SBike - Moderate Intervals 80s/80s
    Duration: 20min

    Notes
    Weird... I swear the energy expenditure’s session is about the same as my older ones yet this time ‘round it was a nose-only affair with oxygen requirements were nowhere near as before the planned reduced intensity. The session was great and soreness to come still lays dormant, I do feel/sense it creeping in though.

    A note has been made to make an adjustment on energy intake in the near future. For now I’m setting this threshold at around the 4kg increments. So, on my 4th kg gain my energy intake will be re-evaluated. Remember people: metabolic rate changes as activity and weight changes so don’t forget to adjust according to your goal.


    Damage Control
    • N/A
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    Week 5 - Clean Bulk - 2011

    Day 3 - 20/04/2011

    Misc
    Sleep: 8hrs 16min
    Energy: High


    AM Routine
    IF: 16hrs
    Routine: SBike - Moderate Intervals 80s/80s
    Duration: 20min

    Notes
    Not in Robocop mobility mode yet. Good ****. Soreness has kicked in late afternoon yesterday, it marks 32hrs post leg workout. I didn’t have to roll out of bed this morning. Morning MIIT session evident, leg soreness not at it’s peak, and the session has made it fairly evident based on observation and trend that fitness is on it’s way up even after reduced intensity at the same duration.

    Ulnar nerve has been a little funny all week and it’ll be taped professionally during my shoulder session today. Close observation will be applied especially during military presses.


    PM Routine
    IF: 16hrs
    Routine: Deltoids/Trapezius
    Duration: 75min
    • 5min Treadmill LISS warm up
    • Dumbbell seated military press: 10x2x16kg 8x2x19kg 8x2x22.5kg 8x2x22.5kg 8x2x22.5kg 4x2x25kg
    • Dumbell isolated lateral raise: 8x19kg 8x22.5kg 8x27.5kg 6x35kg 5x35kg 5x35kg
    • Dumbbell bent over reverse flye: 8x2x19kg 8x2x25kg 6x2x30kg 6x2x30kg 4x2x32.5kg 4x2x32.5kg (PB-W)
    • Barbell upright row: 8x20kg 6x40kg 8x40kg 6x40kg 6x40kg 6x40kg
    • Barbell shrug: 8x60kg 8x160kg 6x200kg 2x220kg 5x200kg 6x160kg (PB-W)

    Notes
    Overall, I’m quite happy with today's session. I wanted to include the upright rows today and in order to do that without exceeding my 75min limit was to reduce set counts from 8 to 6. Down: barbell upright rows suffered when compared to when I last included them 4.5 weeks ago. Up: Dumbbell military presses are up despite minor disturbance from right elbow:ulnar nerve. Weights based PB on the bent over (bench leaning) reverse flye. And finally, another nice weights based PB on the barbell shrugs. I had taped my right elbow and it seemed to have helped with the tingles and I’ll continue to apply this during chest and shoulder days.
    I also just realised that unracking 220kg is 13kg over 3x my bodyweight. I could actually see this as a good practice (in fact a ****ing excellent way) approach for deadlifting. Hrmmmm...


    Damage Control
    • Flagged - Dumbbell seated military press - elbow tingled right ulnar
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    Week 5 - Clean Bulk - 2011

    Day 4 - 21/04/2011

    Misc
    Sleep: 7hrs 36min
    Energy: High


    AM Routine
    IF: 12hrs
    Routine: LISS incline treadmill
    Duration: 20min

    Notes
    What the **** I hear you say. Well, big changes are about to come on all sides. I got a little bored for a bit and nearly took the same path I took last year. Anyway, the session went surprisingly well, not being blueball’ed at all and the change in pace was refreshing.. It felt more natural, without spending so much effort on controlling the intensity, without going out of control.


    PM Routine
    IF: 16hrs
    Routine: LISS incline treadmill
    Duration: 20min

    Notes
    I wondered whether my legs were going to cause me major discomfort at all as it has in the recent months post leg session and made a realisation that if it did it would’ve done it by now. It’s been three days since my leg session. I never wore my compression 2XU gear this week but I maintained my MIIT. Well, there you have it. Mild and non-intense activities ****s all over 2XU compression as far as recovery is concerned. Quads, hammies, and glutes are sore but not at the level of discomfort and soreness they used to give me. I’m not sure now why I’ve always left legs to Fridays to allow Saturday and Sunday for a complete passive recovery strategy when doing them at the start or any time during the week provided that they receive some mild non-intense stimulation seems to work way better.

    Sore muscles: waist down, traps, and upper back. Bely goot bely goot!

    Big changes have taken into effect and I’ll post about it very soon.


    Damage Control
    • N/A
    Health and Fitness Blog (and other misc. things): http://chinoz32.blogspot.com/
    Current progress/timeline of body recomposition: http://chinoz32.blogspot.com/2011/01/follow-up-24-months-progress.html
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    Week 5 - Clean Bulk - 2011

    Day 5 - 22/04/2011

    Misc
    Sleep: 6hrs 47min
    Energy: High (Fatigued on and after the 2nd hour post KB session)


    AM Routine
    IF: 10.5hrs
    Routine: Mild Kettlebell
    Duration: 20min
    • 16kg swings 25SR/25SL x8: Consecutive swings: 400
    • 24kg swings 10SR/10SL/10DA x5: Consecutive swings: 150

    Notes
    Well, it’s back. One of several changes which I’ll soon collaborate in a single post. I haven’t done kettlebells for a while. The last two sessions based on my records are on 14/03/2011 and 26/01/2011 so that makes this morning’s session the third in five months. Sleep was short since I decided to hit the KBs nice and early at 6:30AM as opposed to my usual MIIT at 8AM. And since it’s been a while there wasn’t any point going gung-ho on them and the 32kg sat this one out on the side. Kettlebells have always been a loved one for me especially in winter. It’s also been a proven (for me) preparation strategy on a strength/weight-lifting day. Who needs a heater when I can warm up the place with these. All in all, fan-****ing-tastic easy session.


    PM Routine
    IF: 15.5hrs
    Routine: Chest
    Duration: 75min
    • 5min Treadmill LISS warm up
    • Dumbbell flat bench press: 8x2x25kg 8x2x30kg 7x2x35kg 4x2x35kg 5x2x32.5kg 4x2x32.5kg 5x2x32.5kg 4x2x32.5kg
    • Dumbbell flat bench pull over: 6x32.5kg 6x35kg 6x40kg 8x35kg 8x35kg 6x35kg 6x35kg 6x35kg
    • Dumbbell incline bench flye: 8x2x17kg 8x2x17kg 6x2x19kg 5x2x19kg 4x2x19kg 5x2x19kg 5x2x19kg 6x2x19kg
    • Cable isolated low unilateral flye: 8x25lb 8x35lb 8x45lb 8x45lb 8x45lb
    • Cable isolated high unilateral flye: 8x25lb

    Notes
    This has got to be the worst chest session ever. Strength and strength/endurance wasn’t there. The morning kettlebell seems to have fatigued the body nicely despite it being a short 20min session. I suspect that something got lazy in the muscle/body that caused that worrying shoulder issue, much similar to the one I reported here on day 3 entry, February 2010. The feeling is gone now but who knows as the one last year was a mysterious occurance which was not felt during the training but after. Everything in this session (excluding the high ISO unilateral flye) has been flagged and will be completely avoided for the next one to two chest days. Weight-in has also been disappointing which has again prompted for an additional change. There are many big changes to come and I think I’m nearing or on the second month of having something consistent to have a solid trend/observation to base my changes on. More to come on a new post where I blabber further about it.


    Damage Control
    • Flagged - Dumbbell pull over - Right ulnar/elbow tingle
    • Flagged - Dumbbell pull over - Left shoulder pain post and not during tension, only relaxed @ 40kg, weight immediately reduced
    Health and Fitness Blog (and other misc. things): http://chinoz32.blogspot.com/
    Current progress/timeline of body recomposition: http://chinoz32.blogspot.com/2011/01/follow-up-24-months-progress.html
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