# OBF & FF Log Fall 2012 #

[AcesUp23]

Got some good sleep today.

- 5 min ellip warmup
- all pro routine cycle2,week2, medium
- 3x9 deadlifts
- 3x9 decline bench
- 3x6 assist pull-ups 60 lbs assist- tweaked my shoulder a few days ago so reduced my pullups
- 15min HIIT ellip

Felt pretty good throughout..Deadlifts left me drained tho.

[AcesUp23]

Hit the road for some cardio- 6 miles for distance. A bit sore from yest..struggled through the run but finished.

[SquidC]

Nice run man, any decrease in BF since you started so far?

[RoadPigJohn]

Looking very technological to me... How about a picture of yourself to see how things coming down in body weight.

You know THEY say a PICTURE speaks more than thousand words...

[AcesUp23]

Nice run man, any decrease in BF since you started so far?

Hey thx for stopping by.. I'm no expert in BF% by its prob a slight decrease since contest started but prob around ~6-10% since July as I started hittin it hard at 240 (july)and now I am floating btwn 212 and 215..

[AcesUp23]

Looking very technological to me... How about a picture of yourself to see how things coming down in body weight.

You know THEY say a PICTURE speaks more than thousand words...

agree about the pics but I havent lost that much.. Started contest at 220 and I've been floating btwn 212 and 215... Moreso 215 since I can't seem to get dinner in check... Gonna hold off till contest over to post pics.. Thx for stopping by..

[AcesUp23]

Lift day 3

-warmup 10 min ellip
-Allpro beg. routine: cycle 2, week2, day3
- 3x9 deadlifts
- 6x6 assisted pull-ups (60lbs assts)
- 15 min HIIT ellip

Felt pretty solid throughout.. Down hill rest of week..Cardio and rest next 2 days

[TPAYNTER]

How do you like HIIT compared to your normal run?

[AcesUp23]

I like it since its quick for 15 min on my lifting days plus my legs and knees aren't taking as much as a beating as they would if i were running outdoors... plus more cardio bunnies around indoors j.k..

I also enjoy running for the therapy but it starts to suck after mile 4.. i go past 4 miles because i seem to lose a lot more weight after that point and i feel more of a burn and a workout than the ellip. For ex, I weigh myself every morning, yesterday I woke up at 215.x and after my run I was at 212.x so i seem to lose a good amount of water weight..

I think if I did HIIT for an hour the cals may be close to my 6 mi run but not sure if I would still lose as much water weight (theortically prob yes). This morning the ellip said i burned 200 cals in 15 min, which would equal 800 for an hour ( i know that those cal counters are chitty).. the runs i burn approx. 950..

I'm only doing the 6 mile runs in prep for the tough mudder in a couple of weeks.. I will prob do a weekly 4mi, 4mi, 6mi split after things slow down after race..

I think it ultimately comes down to what works for each specific person...

[AcesUp23]

How do you like HIIT compared to your normal run?

By the... way go mountaineers..those boys are killing it this year..

[RoadPigJohn]

agree about the pics but I havent lost that much.. Started contest at 220 and I've been floating btwn 212 and 215... Moreso 215 since I can't seem to get dinner in check... Gonna hold off till contest over to post pics.. Thx for stopping by..

What is the problem with your dinner?

[AcesUp23]

What is the problem with your dinner?

I'll over eat.

for example, I'll have a solid dinner like 8-10 oz chickenbreast, 2 cups rice and a cup of vegs, but will still be hungry and go back for approx. half to a full serving size of chicken breast,more rice and vegs. I'll do some work around the house then will have 2 slices of whole wheat with PB, yogurt, granola bar, and will pick at things like slices of turkey breast and cheese.

I'll blow thru my cal deficit at least 3 times a week just because of dinner. Breakfast ( will always have oatmeal w. water, raisins, granola) and lunch (salmon, chicken, or tuna wrap) are pretty solid since busy with work and good options around the area.

thanks for asking...It looks a mess and allover the place when i typed the response..needed that...trying to get it under control..

[AcesUp23]

Cardio day and last workout day til Saturday (Heavy lift day)

Freezing outside in the AM so took it indoors and ran 5 miles on treadmill @ 6.4 mile avg pace.. felt pretty good during run and hit the Steam room afterwards for relaxation. I also bought some eucalyptus oil a few days ago that i finally got to use. I got hooked on it when I was on a 3 days pass at another gym earlier this week.

[gracielou]

Cardio day and last workout day til Saturday (Heavy lift day)

Freezing outside in the AM so took it indoors and ran 5 miles on treadmill @ 6.4 mile avg pace.. felt pretty good during run and hit the Steam room afterwards for relaxation. I also bought some eucalyptus oil a few days ago that i finally got to use. I got hooked on it when I was on a 3 days pass at another gym earlier this week.

You sure are a running machine. With as much as you run you might not be as bad off as you think as far as calories. But you know your body the best.

[RoadPigJohn]

I'll over eat.

for example, I'll have a solid dinner like 8-10 oz chickenbreast, 2 cups rice and a cup of vegs, but will still be hungry and go back for approx. half to a full serving size of chicken breast,more rice and vegs. I'll do some work around the house then will have 2 slices of whole wheat with PB, yogurt, granola bar, and will pick at things like slices of turkey breast and cheese.

I'll blow thru my cal deficit at least 3 times a week just because of dinner. Breakfast ( will always have oatmeal w. water, raisins, granola) and lunch (salmon, chicken, or tuna wrap) are pretty solid since busy with work and good options around the area.

thanks for asking...It looks a mess and allover the place when i typed the response..needed that...trying to get it under control..

The only way to solve a problem is to take an extra glass of water before meal, so you feel full at the end of dinner (after the glass of water).

So 1 Glass of water before and 1 1/2 after.
And the other thing is that You have to control yourself because you are not anymore a child and this a contest and everyone has to put an extra effort if they want to win.

[AcesUp23]

-10 min run warmup
- Allpro routine heavy day
- 3x10 deadlift
- 3x10 incline bench
- 3x10 decline
- 9x6 assisted pull-ups ( 60 lbs assist )
- 20 min HIIT ellip

Felt good hit steam room for 15 min after

[AcesUp23]

Cardio day n weigh in:

Sun morning prior to run: 212lbs

5.78 mile run on treadmill 6.4 mile pace at .5 incline. Really felt good..

Maintenance inadvertently unplugged the row as they were repairing one.. Dooooh.. Called it a day i didnt want to wait for the treadmill to reset.

[TPAYNTER]

The only way to solve a problem is to take an extra glass of water before meal, so you feel full at the end of dinner (after the glass of water).

So 1 Glass of water before and 1 1/2 after.
And the other thing is that You have to control yourself because you are not anymore a child and this a contest and everyone has to put an extra effort if they want to win.

drinking water before and after most definitely work, I've used that before.

[RoadPigJohn]

drinking water before and after most definitely work, I've used that before.

It really works...

[AcesUp23]

It really works...

Thks fellas.. Will do..

[AcesUp23]

Hit the gym early today.

- 10 min ellip warmup
- Allpro routine: cycle 2, wk 3, medium
- 3x10 deadlifts
- 3x6 assisted pull-ups
- 15 min ellip HIIT

felt good and maintained cut and nutrition thru w/e.. I have the tough mudder this weekend so will taper runs and additional lifts this week in prep for race.

[AcesUp23]

Cardio: 3.5 mi at 6.3 mph avg pace..approx 32:30time.. Sore from test plus race week... Toned it down today

[AcesUp23]

Lift Day:


- 10 Min ellip warmup
- Allpro routine- Cycle 2, week 3, Day 3 - Light
- 2x10 Deadlifts
- 2X6 assisted pullups
- 15 min HIIT ellip

Workout felt good. I limited the excercise as Tough mudder race Saturday in the AM. Really felt that I could have done more but don't want to over do it. This was my last lift day until Monday. Last cardio session is tomorrow.

I have also been doing IF for the past few days and its been going prettty well. A dash of light hunger pangs here and there and body has been adopting. going to continue it for a month and report back..

[EjnarKolinkar]

Lift Day:


- 10 Min ellip warmup
- Allpro routine- Cycle 2, week 3, Day 3 - Light
- 2x10 Deadlifts
- 2X6 assisted pullups
- 15 min HIIT ellip

Workout felt good. I limited the excercise as Tough mudder race Saturday in the AM. Really felt that I could have done more but don't want to over do it. This was my last lift day until Monday. Last cardio session is tomorrow.

I have also been doing IF for the past few days and its been going prettty well. A dash of light hunger pangs here and there and body has been adopting. going to continue it for a month and report back..

Good job banging away steady at the AllPro, that's going to pay off for sure!

[AcesUp23]

Tough Mudder Day: Pretty much full body workout 10:20am-2pm- 12 miles/ 22 obstacles:

Had a blast this weekend at tough mudder in NJ. Was really impressed at the organization of the event from parking to the obstacles ..course was abt 12 miles with about 22 obstacles. They even had scuba life guards for swims thru lake and jumps into the water. Water and food station every 3-4 miles. Tons of ppl all shapes, sizes, ages. Camraderie was excellent. Start time was 10:20am finished the course at 2pm fatigued and famished..took longer than expected bc of swims, miles in thick mud, and some lines for a few obstacles..

Was greated with beer, protein bars, banannas and tshirts at finish line.

Will def do it again.

[AcesUp23]

Still sore as HECK from Race Day..Lift day today


-10 min Ellip warmup
-Allpro routine- Cycle 2, week 4, Day 1 - Heavy

plus
-2 x 11 Deadlifts
-2 x 11 Decline Bench
-6 x 6 Assisted Pulups (60 lb assist)
-15 min HIIT ellip

felt pretty good throughout.. weights started to feel heavy accross board. May be a product of fatigue from weekend.. will see wednesday.

Also back on IF. Made good progress last week thru thurs (was down to 209lbs) on the scale but loaded up on carbs for race and grub Thurs nite - Sun in prep and recovery from race.. weigh in Sat AM pre Race was 212 lbs.

[AcesUp23]

Ran 6 miles in AM at steady 10min pace..

[AcesUp23]

Lift Day:

- 10min ellip warmup
- Allpro routine: Cycle2, Week 4 day2 Heavy.
- 2x11 Deadlifts
- 2x6 assisted pullups (60lbs)
- 10 min HIIT

Saturday is my Test day for this routine whereby if i am able to do 12 reps I increase the weights for Cycle 3. Have been really enjoying this routine and will probably add a few more isloation excercises that i see all you folks doing..

Allpro routine:

Squats (4 sets): Warm-Up, Warm-up, Work-set, Work-set
Bench Press (4 sets): Warm-Up, Warm-up, Work-set, Work-set
Bent Over Row (4 sets): Warm-Up, Warm-up, Work-set, Work-set
Over Head Press (2 sets): Warm-Up- Work-Set, Work Set (I added warmup set)
Stiff Legged Deadlifts (3 sets): Warm-Up- Work-Set, Work Set (I added warmup set)
Curls (3 sets): Work-Set, Work Set, Work Set (I added additional workset)
Calf Raises (2 sets): Work-Set, Work Set

This is 1 Cycle:

a. The first week do all sets for 8 reps.
b. The second week do all sets for 9 reps.
c. The third week do all sets for 10 reps.
d. The fourth week do all sets for 11 reps.
e. The fifth week do all sets for 12 reps.

[AcesUp23]

6 mile hooorah AM run..

[AcesUp23]

Busted out an awesome lift session on Sat. on final week of cycle 2 of the All pro routine. I also added additional chest excercises to supplement the Allpro routine.

Weigh in: 210.5 preworkout (Down 10lbs from start of contest: 220.4 on Sept 20th)

- 10 min ellip warmup
- Allpro Routine- Cycle 2, week 5, Day 1
- 2x12 Deadlifts
- 2x12 Decline bench
- 2x12 Incline bench
- 2x12 Pec Fly Machine
- 2x6 Assisted Pull ups (assist 50 lbs)
- 17 min HIIT ellip

Hit the steam room afterward.. felt good..