EdChap vs. Milkman: The Revolutionary War, Part Deux - Page 15 - JP Fitness Forums

EdChap · 03-23-2007, 01:47 PM

Sweet snatches, Matt! Ewww.

I was doing long strided dynamic lunges for 5x3 with 200lbs today, I've got more in me, 220 will fall in the next few weeks.

EdChap · 03-25-2007, 07:34 AM

CT's Bodyfat Apocalypse workout:

Ai. Wide-grip bench press: 176x6, 176x6, 154x6, 154x6, 154x6, 154x6
Aii. DB Flies: 38.5x6, 38.5x6, 38.5x6, 33x6, 33x6, 33x6

Bi. Bent-over row: 176x6, 176x6, 154x6, 154x6, 154x6, 154x6
Bii. Rear-delt cross-over: 40/handx8, x8, 36x8, x8, x8, x8

Ci. DB curls: 33x6, 33x6, 33x6
Cii. 1-arm tricep pressdown: 36x6, 36x6, 36x6

Comments: Wow, supersetting two chest exercises and then only having two minutes before the back exercises for 6 sets was tough, but rewarding. I worked harder than I have in the gym for a while now, any concerns over flagging motivation have been quelled. Great workout.

This is the first workout and day of my cut, I sit at 220lbs and I want to get lean, big time. Here we go!

milkman21 · 03-25-2007, 07:47 AM

Good to hear you're ready for a cut. It figures you'd choose a program with something intense in the title like "Apocalypse"

bigDman · 03-25-2007, 08:06 AM

good work both of you keep it up!

milkman21 · 03-25-2007, 10:52 AM

Thanks BigD.

Today's notes:

10x155 for hang cleans, immediately into 6x155 for split jerks. Both were 10 lb increases.

Seated Cable Row is up to 3x8x195 lbs keeping good posture and not cheating the handles to my abdomen.

I'm adding BB-loaded, ATG jump squats as well. Did a few sets of 10x135 lbs today, and by the last few I barely got my toes off the ground

EdChap · 03-25-2007, 11:10 AM

Haha, jump squats are sweet. I've never done ATG ones, the only time I've done them are on EC's program, where I went to parallel using lower weights to concentrate on explosiveness...given it was ultimate offseason manual it was probably to improve vertical.

Cleans and jerks are looking great, your traps have to be owning my puny ones.

EdChap · 03-26-2007, 06:37 AM

OH MY...FUUUUUUUUCK!

CT's Lactating Death Workout:

Ai. Push-up - BW x 15
Aii. Front Squat - 132 x 12, 132 x 6 (nothing left), 88 x 12
Aiii. Inverted Row - BW x 12
Aiv. RDL - 132 x 12, 132 x 12, 88 x 12
Av. Sit-up - BW x 15

12-15 reps x 3 sets, supposedly no rest between exercises or sets, but my conditioning wasn't up to that, so I worked as hard as I could until I had to stop, worked again, had to stop. It wasn't pretty and there was a lot of collapsing in a heap on the floor.

Bi. DB Military Press - 27.5 x 20
Bii. Leg Press - 220 x 20
Biii. Lat pulldown - 103 x 20
Biv. Leg Curl - 103 x 20
Bv. Sit-up - BW x 15

This time; 15-20 x 3, 'no rest' between sets...I was shattered by this point and the breaks were longer to prevent pukage, ugh. At least this gives me something to shoot for later this week and in the future, I expect my conditioning to improve quickly with this intensity. Phew.

Ci. DB Bicep Curl - 27.5 x 15
Cii. DB Tricep Extension - 27.5 x 15
Ciii. Calf Raise - 154 x 20
Civ. Delt Raises - 8 x 15 (haha)

Again, 15-20 but since this was an optional 'set' I opted to do only two, I had nothing left at this point.

And to top the workout off: 25mins of steady state cardio on the bike, which was nice...surprisingly.

milkman21 · 03-26-2007, 07:36 AM

Dear God. I see why it's called "Bodyfat Apocalypse". It makes you vomit so much that you're essentially forced to become bulemic, hence bringing about the end of days for all body fat.

EdChap · 03-26-2007, 07:53 AM

Hahaha, you should have seen me. I lay down on the floor, got up a minute or two later and there was a MONSTER sweat patch outlining my upper body; arms, back, head, etc. It was gross.

pjb923 · 03-26-2007, 08:44 AM

Wow Ed. That workout would have probably killed me.
Do you have a link to the whole workout? I'm wondering what other torture you have to look forward to.

EdChap · 03-26-2007, 08:56 AM

http://www.t-nation.com/readTopic.do?id=1499282

I'm lucky to be alive!

finboy · 03-26-2007, 11:50 AM

Great job Ed and no Mr. Pukey!! You're my hero.

Steve-O-68 · 03-26-2007, 12:00 PM

Quote:

Originally Posted by milkman21

10x155 for hang cleans, immediately into 6x155 for split jerks. Both were 10 lb increases.

Nice!

EdChap · 03-26-2007, 12:00 PM

Quote:

Originally Posted by finboy

Great job Ed and no Mr. Pukey!! You're my hero.

Thanks, Scott.

There was a close call on the leg curl station, I was sitting there like a drunk, head bobbing and Mr. Pukey wanted out. I had to strain, haha.

Steve-O-68 · 03-26-2007, 12:01 PM

Good work Ed! With work like that, I'm sure the cut is going to work just fine!

gregl515 · 03-26-2007, 12:02 PM

Wow! You guys are amazing! Combining a strength workout with fat loss seems nuts but it'll be great to see how you do.

milkman21 · 03-26-2007, 08:43 PM

Thanks fellas.

EdChap · 03-28-2007, 07:59 AM

Ai. 1-legged squats - 6x6 at BW.
Aii. 1 legged leg press - 6x8 at 173

Bi. Dynamic Lunge - 5x6 at 154
Bii. 1-legged cable leg curl - 5x8 at 66

Comments: Wow. 72 single leg squats was tough, very tough. Especially at 220lbs and supersetting it with 1-legged leg presses. I was really pleased to be able to get 6x6 single legged squats, though. My balance felt great and my power was decent, I only fell back two or three times but even then it was towards the top of the motion so I powered through, finished the rep and then caught myself with my other leg.

Lunges were tough, I wanted to use 200lbs, but I realised that wasn't going to happen after all the squats so settled for 154 which was difficult and tiring. The single leg cable curls were cool, not too difficult, though. I think I'll find a replacement for those next week.

Tough workout, need food.