Cutting the Diamond

[diamondpete]

Well, as we approach the mild weather (20 degrees yesterday) it is time to get rid of all the lard. This week is a tune up (mostly because I ahve been half assing about with a virus the last couple of weeks), and next week will start a carlorie deficient diet.

MONDAY

Target for every thing was 3 x 8, 90 sec (on the stopwatch) rest between sets, and 90 sec rest after bothe parts of the supoerset, no rest between.
HYBRID BB Hang Clean/Front Squat/Push Press
2 x 8, 1 x 4 30 kgs /66lbs

HYBRID BB Romanian Deadlift/Bent Over Row
3 x 8 40 kg 88lbs

Superset

Pull ups
1 x 6, 1 x 4, 1 x 3
(after wards did negatives to "make up for the missed ones in reverse order. So last set I missed by 5 so did 5 negs, then 4 negs, then 2 negs)

Swiss ball Incline DB Press
3 X 8 17.5 KG 38.5 kg

comments
Felt ok, but was not a particularly inspiring workout. Missing all sets of the pull up . Problems with the rhythm on the BB Hang Clean/Front Squat/Push Press

[buster]

That's a nice w/o pete. I haven't done any pull-ups lately but I try to focus on the negative part of all the lifts I can and find that it really inspires a good pump and hopefully growth. Don't worry about the rythm, it's only the first w/o so that will come to you. Good Luck. buster

[BFG]

oh those negs gonna make you big n strong and really work the abs alot harder.

As Buster said first time you have done it so takes getting used to next time round will be easier as you know how much you can push yourself.

What diet strategy are you using and what calorie level? Just nosey like that

[diamondpete]

Originally Posted by BFG

What diet strategy are you using and what calorie level? Just nosey like that

OK you nosey bugger- workouts are ABA, BAB Mon Wed Fri, martial arts training on Sat. Diet? Calories? What is that LOL. Basically , since I have started I eat what I want 5- 6 times a day but NO crap. That took me down to about 18.5-21.5 on Tanita. But I have hit the wall. I am strtaed a controled diet next Monday, I haven't completely made up my mind on it but it will be probably be maintenance level or slightly below (I like to lose weight slowly and steadily and incorpaorate it as a lifestlye change.) However, I may start it off with a NO carb, then move to carb cycling and then back to a moderate carb diet. Now Carbs are my weakness and I do not think I have the discipline to go low car/moderaet straight off.


but I am still humming and hawing will decide by Saturday as I will have to go buy some steaks to live on for the week!

[BFG]

If they are your weekness then why set yourself up for a harder challenge? Play to your weekness, makes it less of a chore and gets the same results.

You mention the carb cycling have you thought about weekly calorie cycling as well?

I shall be watching with avid interest hounding you into 64 carrotness :-)

[JoshDunn]

at last another log done in KG's.

Good luck Pete

[hard_rox]

Good luck with the new workout, Peter.

[BFG]

Originally Posted by JoshDunn

at last another log done in KG's.

Good luck Pete

yeh yours is so easy to read in KG's Josh

[diamondpete]

Originally Posted by BFG

If they are your weekness then why set yourself up for a harder challenge?

I am very disiplined in a yes no way. It is easier for me to give something up than to limit it (especially initially). So when I started, I simple stopped all "bad" foods. It has a been about 18 months and I am pretty much with it the same mindset, though I have loosen the rules a bit. In the first year I did not eat any ice cream, chocolate, chips, cake, whatever. So No carbs is better for me initially than limiting them. (by no carbs I won't wory that vitamins have carbs, but I will not eat bread, rice, pasta, drink milk, etc.

Originally Posted by BFG

You mention the carb cycling have you thought about weekly calorie cycling as well?:-)

No, I do not want to count calories if possible. Morfe on that later...

Wed Workout.
I got the chance to work late on Wednesday and miss my workout and be free Thursday to go to additional martial arts classes, so I took advantage of it.

Did two classes tonight, kids class (helped with forms, throwing punches, etc) and then an adults class. Then hung out and did some bodyweight exercises with some of the university students (so I do not feel so bad about the trade off. Also, this is the "tune up week). In all I was at the dojo for about 4 1/2 hours so it was good. I also did some grip work with my new toys, the Captains of Crush!

[buster]

"Captains of Crush"?
My diet is much like yours pete, with the exception of eating whole wheat breads and pasta and fresh veggies.
Nice w/o for having missed it

[RacerBill]

Originally Posted by diamondpete

I am very disiplined in a yes no way. It is easier for me to give something up than to limit it (especially initially).

I totally understand, Peter -- I'm the same way. It's easier to just swear off junk than to try to limit it, and say it's "in moderation."

Good luck with the new program!

[Chris C]

Originally Posted by buster

"Captains of Crush"?
My diet is much like yours pete, with the exception of eating whole wheat breads and pasta and fresh veggies.
Nice w/o for having missed it

Captains of Crush are handgrippers that are available at the Ironmind website. I have a couple of them, but haven't used them in quite sometime. Be forewarned though, they are NOT your average sporting good store grippers lol.

[diamondpete]

Friday
The last tune up...

Sorry for the late post

B.B.Split Squat/Overhead Press 3 x 8 20 kg / 44lbs

Superset
Reverse Pushup 3 x 8
Dip 3 x 8


D.B. Lunge/Hammer Curl 3 X 8 10 kg / 22lbs


ABS in curcuit
Hanging Leg Raise 3 x 8
Swiss Ball Oblique Crunch 3 x 8
Swiss Ball Crunch 3 x 8
Bridge 3 x 30 sec

Comments, legs were dying, been a long time since I have done split sqauts and lunges together arrrrgh!

Abs were too easy. Will fix that..

[diamondpete]

Sat
Went to a kids martial arts class
HIIT work out all the way

[JoshDunn]

Originally Posted by diamondpete

Comments, legs were dying, been a long time since I have done split sqauts and lunges together arrrrgh!

Dead is certainly the best way to describe them together. Looking good so far keep up the hard work.

Josh

[Mahler]

Peter,
The split squats are killers on their own, but combining with an overhead press is diabolical. Nice job.

[diamondpete]

MONDAY Workout A

Target for every thing was 3 x 8, 90 sec (on the stopwatch) rest between sets, and 90 sec rest after superset, no rest during.

HYBRID BB Hang Clean/Front Squat/Push Press
2 x 8, 1 x 7 30 kgs /66lbs up 3 reps
•lost balance on 7th coming out of squat, ass to grass on this is tiring!

HYBRID BB Romanian Deadlift/Bent Over Row
3 x 8 40 kg 88lbs same

Superset

Pull ups
1 x 6, 1 x 5, 1 x 4 up 2 reps
•still crap!!!

Incline DB Press
3 X 8 20 KG/44lbs up 2.5 kg/5.5lbs
•per hand, I was dying on the last rep- really earned that one

ABS in curcuit
Hanging Leg Raise 3 x 10 up 2 reps
Swiss Ball Oblique Crunch 3 x 10 up 2 reps
Swiss Ball Crunch 3 x 10 5 kg/11lbs up 2 reps up 5 kg/11lbs
Bridge 3 x 30 sec same

comments
The hybrids are hard. This is day one of a low carb diet:

About 80g of carbs- will get lower tommorow, 2400 kcal
I do not know if it was "mental, but not having any carbs seemed to make the workout NASTY. I was close to barfing at the end! So I guess that means it was a good work out LOL

[Mahler]

Peter,
A lot of increases in those reps. Good going.

[buster]

Nice job pete, we like those increases(makes you feel good doesn't it )