undulating periodization log - JP Fitness Forums

wingsfan · 02-12-2005, 01:36 PM

i decided to give this three part series by alywn a try:

http://www.bodybuilding.com/fun/alwyn3.htm

i just finished up my second week of phase 1.

i made a couple of adjustments to it. the workout calls for doing each workout twice a week. i'm alternating between workout A and B for a total of 8 weeks. lifting on MWF, doing HIIT on T & TH.

stats:

weight: 168
1RM BP: 180
1RM Squat: 230
1RM deadlift: 290

training goal: this is a tough one. i'm really trying out this program more as a test to the theory behind undulating periodization. if i really had to state a goal, i guess it would be increasing strength.

But, i also wouldn't mind putting on a few extra pounds. i'd like to get up to 175, but, i want to do that very very slowly. if it takes me 6 months to gain 7 pounds, that's fine by me. which leads to:

Diet

.8 grams of protein per pound of body weight
30% of calories from fat
rest of calories from carbs

i'm zig zagging my calories. on MW, i take in 2500, T & TH taking in 2000, F taking in 2250. on the weekend, i don't really keep track, but, at the same time, i don't go hog wild. my plan is to stay on this for 4 weeks, and then after that, if i don't see an increase in weight, then i'll only bump up each days Kcal intake by 250. i realize i could probably gain the weight quicker by dropping the HIIT. again, i'm not concerned about how quickly i gain it. This is really just an experiment.

Workout nutrition

about 5 minutes before workout, i eat a bannana. during the workout, 12 oz of gatorade mixed with a half a scoop of low carb grow. after workout, only one scoop of surge. hour afterwards, regular meal.

The workout after 2 weeks

This first two weeks i was basically just testing the waters, trying to find out what i can lift for each of the rep schemes. It was still quite a challenge. It was pretty cool to go from workout to workout and change the rep range and rest periods. i definitely had a different feel after each workout. and boy, it's been a long time since i did 15 reps of anything and it was not easy (especially with a 311 tempo). And if you think step-ups are easy, try doing them supersetted with bulgarian split squats. my legs were shaking worse than my dogs legs shake when he's outside peeing in zero degree weather.....

Rev · 02-12-2005, 01:41 PM

Another cool training log thread by a serious trainee and cool dude to watch and comment on, sweetness. I'll be watching, good luck ma man.

wingsfan · 02-26-2005, 03:00 PM

been a couple of weeks since i updated this.

just finished with week 4. good thing i scheduled to do this same routine for another 4 weeks, cause the last two weeks were kind of crazy. caught some strange bug that just wouldn't let go. ended up having to miss 1 lift session, and 2 HIIT sessions.

so, essentially create a new beginning.

i got on the scale this morning and i was at 165.5, down 2.5 pounds from 2 weeks ago. i was initially disappointed since my goal was to put on some weight, but, after about 2 seconds, it didn't bother me cause when looking in the mirror, my love handles are slowly disappearing.

nevertheless, i'm going to up my calories a little. bum it up to 2750 for MW, 2250 for TTH, and 2500 for F. i'll take a look to see where i'm at in 4 weeks and then see if i have to adjust again.

the workouts though have been great. i'm definitely a ball of sweat by the time they're over and i'm definitely not bored with it.

wingsfan · 03-26-2005, 09:36 AM

okay, i gotta make a new resolution that i'm going to up date this more often....

well, i'm done with the first phase that lasted 8 weeks. great phase. problem was that i was sick for a good week and a half and wasn't able to workout so that really screwed up my rhythm. oh well, just gotta move on...

i do feel like i made some gains though. i know one of my goals was to gain weight slowly, but, when i weighed myself today, i was actually down to 164.5. and i had lost 2 pounds of that since i INCREASED my calories 3 weeks ago. i know i could drop the HIIT if i wanted to really put on the weight, but, ya know what??? i love HIIT!!! i love how i feel while i'm doing it and how i feel the next day. so, i'll just have to bump up the kcals again.

i'm taking this week off, and then next week i'll start the second phase:

http://www.bodybuilding.com/fun/alwyn4.htm

it'll be nice having a week off, but, i'm already itchin' to get back at it.

wingsfan · 04-05-2005, 07:52 AM

yesterday was the first day back at the weights starting up the second phase. i took it a little lighter than normal cause of being off a week, but, it was still pretty intense.

last week on my week off though, got kind of a really good compliment while teaching my kickboxing class.

i wasn't able to get my HIIT session in that day cause work ran over, so, during class while i had everyone doing drills, i went back in another area and was doing just random sprints, running backwards, some agility stuff in an interval fashion. gave myself a pretty good workout. every couple of minutes i'd come back up to the front and see if they were done with the drill i had assigned them. on one of my trips back to the class, i was pretty drenched in sweat. one of the women in the class said "boy, you're giving yourself a good personal workout back there." i said that ya, cause i missed mine earlier. she made some comment about working out i had said something like "well, you know, i do workout." she said, "well, it's pretty obvious that you do. just look at you. you look quite a bit different than you did 2 years ago." talk about shooting up my ego...... [img]tongue.gif[/img]

wingsfan · 04-06-2005, 09:34 AM

Had my HIIT session yesterday. boy i love that session. i get off the bike feeling great.

One thing i did notice yesterday was that my upper traps were sore from monday's workout. gotta say, the seated row to the chest really hits those. feels good.

and one additional thing i forgot to add that i'm changing up on my nutrition. i started adding 3 fish oil caps a day.

on to the first lower body workout of the week tonight.

wingsfan · 04-07-2005, 07:50 AM

the first lower body workout went great yesterday. was sweating my ass off. it's been awhile since i did snatch grip deadlifts so that felt really good.

when you look at a step up exercise, it always seems to look easy, but, when you actually start doing them at a slower tempo, they definitely get fatiguing.

wingsfan · 04-08-2005, 08:11 AM

had another good HIIT workout last night. and this morning when i woke up, walked by the mirror and noticed that you can almost see a hint of penis lines..... [img]tongue.gif[/img]

on to the final workout of the week tonight....

gobbla · 04-08-2005, 12:02 PM

Quote:

Originally posted by wingsfan:
had another good HIIT workout last night. and this morning when i woke up, walked by the mirror and noticed that you can almost see a hint of penis lines..... [img]tongue.gif[/img]

on to the final workout of the week tonight....

hehe, that's a great feeling isn't it? I didn't notice any kind of hint what so ever untill I took the updated pics. "Man my shorts are a little low...you can *almost* see penis lines. OMG penis lines!!!"

You ought to be flying...personal noticing improvements...others commenting on your massive manlyness. Kickin ass.

wingsfan · 04-09-2005, 08:04 AM

yesterday's workout went well. was a great upper vertical day and a great way to end the week.

got on the scale this morning. i actually had gained 1.5 pounds on my week off, but, this morning i had dropped it and went down to 164.5 again. i'm going to stay with my same calories for just one more week and see what happens, but, i'm thinking the following week i'll bump everything up 250 kcals a day.

and ya, gobbla, that is a pretty good feeling.....and just in time for summer.... [img]smile.gif[/img]

wingsfan · 04-12-2005, 10:02 AM

yesterday's upper hortizontal was quick....but not easy!!!!!! 2 sets of 25????? are you kidding me??????i don't think i've ever done a set/rep scheme like that!!!!!

was a good workout though. onto the HIIT tonight.....

wingsfan · 04-14-2005, 08:12 AM

Another good lower body workout last night. I'm starting to really like those snatch grip deadlifts. i really feel those in my upper traps.

since last night was a 6x3 rep scheme, i was using a good amount of weight on the step ups as well. had to really focus on balance on those and i could really feel them working my grip.

tuesday's HIIT went well too. woke up this morning, took a look in the mirror and noticed that my waist is really shrinking. let's hope i can keep that up.

wingsfan · 04-18-2005, 08:52 AM

been a few days since i updated this.

last thursday, the day after my lower body workout, my upper traps we really sore from those snatch grip deadlifts. can't believe how much those things work those.

the HIIT on thursday was good, vertical day on friday went well.

got on the scale saturday morning and was the same weight as the week before, 164.5. so, starting this week, i'm bumping up my calories.

monday and wednesday, 3000
tuesday and thursday, 2500
friday 2750

saturday and sunday, varies

we'll give this calorie set up a few weeks and then re-evaluate.

wingsfan · 04-19-2005, 06:23 PM

monday's horizontal day was good. 3x12 was the set/rep scheme for the day. gotta say though, i just always get DOMS when working my chest. never fails. and it comes quickly too. like, within 12 hours. HIIT session this afternoon was good to. for some reason though, i felt more winded. then i remember i was doing some bar hopping saturday night and for me, it's interesting because just doing that for one night with all the smoke in those places, it really can take a toll on my HIIT session.

wingsfan · 04-21-2005, 08:05 AM

yesterday was leg day. 2 sets of 25. yes, let me repeat. 2 sets of 25. that's insane!!!!! the snatch grip deadlifts were fine but very exhausting. the lunges? tough. my legs were shaking like crazy. and then to superset those with the DB step up, painful! was a quick workout though. including my warm up, was done is about 30 minutes.

Buccaneer · 04-21-2005, 08:58 AM

Sets of 25 lunges supersetted with sets of 25 step ups?!?

That DOES NOT sound fun at all...

wingsfan · 04-27-2005, 02:07 PM

well, bad news.

late last week i was feeling some discomfort down in my lower right abdomen. so i immediately stopped all workout activity. it was fairly annoying all weekend, was getting a lot nausea from it. so, set up an appointment with the doc. thankfully the discomfort has started fading the last couple of days. but, the doc said today that she didn't think i have a hernia, but more than like a strain. but, regardless, she said to stop all activity for awhile to let this heal, and if there is still some discomfort after a week or so, she gave me a name of a surgeon to contact to see what he/she thinks.

so, that being said, i'm going to have to indefinitely put off this program until i know what's up. depending on how long i have to be off, i'm not sure that i'll come back to this. we'll see though.