LIFT RUN SHRED
Name is Neumann, ive been here before. and im here to stay, this log will be the epiphany of a log. from training, to nutrition, to my daily thoughts throughout.
i will be taking martin berkhan on head on. through the entire three month duration of this shredathon i will be following the fasted training protocol laid out by Martin that can be found here http://www.leangains.com/2010/04/leangains-guide.html to keep it easy on ya this is how it looks.
11am - 10g BCAA
noon - training
1pm - post workout meal (largest meal of the day)
4pm - meal 2
9pm - last meal
calories and carbs are tapered down throughout the day.
it will be a carb/calorie cycling rotine. Lifting days get more carbs and calories, cardio days get less carbs and les calories. SIMPLE AS FAWK!
Ive been known for my love for volume, for five years now ive trained high volume. Well here we are going to change the game, taking the volume down and the intesity through the roof!! The routin can be described as Revers pyramid training or RPT for short. An in depth look can be found here http://rippedbody.jp/reverse-pyramid-training/ but for those of you not wanting to look ill break it down simply.
REVERSE PYRAMID TRAINING
There are five key exercises: Squats, Deadlifts, Benchpress, and Chins, overhead press
FIRST SET IS THE HEAVIEST, it is an all out set with a rep range of 5-8.
SECOND SET IS 10% LESS THEN TOPSET, shooting for 1-2 reps more then topset
THIRD SET IS 10% LESS THEN SECOND SET, shooting for 1-2 reps more than second set
progression on the RPT sets will be five pounds once i hit 8 on the topset.
RPT will be performed on two exercises daily, then on the third exercise i will work with a rep range of 10-15 for 4 sets. progressing ten pounds once all four sets of 15 are completed.
SQUAT - RPT
SLDL - RPT
LUNGES x 4 x 10-15
BENCH PRESS - RPT
OVER HEAD PRESS - RPT
DIPS x 4 x 10-15
DEADLIFT - rpt
PULL UPS - rpt
DB rows x 4 x 10-15
PROTEIN POWDER - i have no prefference here. sometimes it will be casein sometimes whey some time isolate sometime concentrate, i simply bargain hunt for protein powder.
im not one to shun cardio as i simply enjoy it! if it effects my training i will cool it down. but for now i will be doing anything that pops in my head on sunday, tuesday, and thursday. saturday will be my sabath day. my go to is hard conditioning work, mostly sprints or sled dragging, but with the winter months upon me it will revolve around the treadmill. the old lady is into the insanity stuff so every now and then i may include that. either way IT WILL BE WORK!
SO GET THE SHOW ON THE ROAD ALREADY?
not so fast, ive got a local push pull powerlifting meet this saturday (december 29th), it is for charity and well you cant pass that up. so this show will start on sunday after i set a few PR's at the meet, until then i am going to be a fat ass and eat till my heart is content.
SOME STATS FOR YOU CATS
Best pull to date is 650lbs
Best squat to date is 585
Best bench to date is 380
Weight - 250lbs
Height - 6'3"
Estimated bodyfat - 15%
WELCOME TO THE SHOW