I am grateful my goals and past logs have taken me into the world of another log, another phase and another chance to share the journey and stay motivated.
This time I am rolling of the high volume of fat loss II in NROL and planning on making strength improvements while simultaneously eating clean, becoming leaner and staying there. For this purpose I am going to be counting calories at the end of the day and eat till full, while not preplanning calories, I will only observe what my body is happy with. I am sticking to PN planning, while going paleo at least for a while, so no dairy, thank you.
I am going to be doing a 3x3 routine with some accessory work thrown in as well as short bouts of cardio. I am well adapted to longer intervals as well as steady state, so I'll try the short route for a while.
Monday was a good start, and even though the workout seemed short, I am feeling new aches at the end of the day (*hugs foam roller*)
BB clean and military press
3x3 at 32.5 kg
Renegade rows
3x3 at 17.5 kg
Conventional Deadlift
3x70kg
3x75kg
3x77.5kg
This is truly the first time I have deadlifted heavy since my DL injury in February, so it felt good. I think back to the time I was not able to walk and it feels even better.
Added
bent over and standing lat raises
2x8 with 5 kg DBs
push ups +s
2x10
bicep cable curls
2x8 at 20 kgs
energy system work
a DB swing Tabata protocol using the 17.5 kg DB
switched to the 15 kg for the last 2 intervals
This left me swaty, tired and foam rolling. Pretty good afterburn, too.
Food was lower carb than usual and more calories
1. eggs/spinach/olives
2.lamb/tomato
3.lamb/pepper
4.pork/cucumber
5.chicken/cucumber
6. two walnuts, some sunflowre seeds, small piece of qiunce
I will go dairy free till the end of the week and evaluate
Thanks for staying posted and all of your support in previous logs, I wouldn't have made it that far without you guys
What did I do today?
Worked my ass off on a number of different projects that needed my attention and some of them were urgent.
Worked out, short and intense.
Complexes
1 all the way down from 6 to 1
CDL
RDL
Clean
Push press
Lng
Side bends
Rows
Push ups
a Tabata protocol using the 15 kg DB again
HR went up to 200 BPM
It felt good funnily enough
Food has been right on again
1. egg/pepper/butter
2=3=4 pork chop and tomato; quince
5. beef sticks, pepper
I guess some spinach for dinner with an egg mixed in
Thank you Marykaa, good to see you around again, we've missed you!
Steve, thank you. I have definitely seen women work harder but I haven't seen myself work harder, which is all that matters I guess.
Dinner ended up being a few dried tomatoes, some beef and a handful of sunflower seeds. Off to bed need the rest. I almost fell asleep doing stretches on the floor today.
Hey, how do you decide when to up the weight on the complexes? I was thinking (since I do the countdown from 6 thing, too) that each week, I increase the last sets by one, until I can do all six at six reps.
So, 6/5/4/3/2/1, then 6/5/4/3/2/2, 6/5/4/3/3/3, etc.
The only downside, is I really like getting to one. It's a relief.
There are two ways I go about this with clients:
1. Use a set rep x set scheme and increase the weights every week, say
6x6 and go 45 lbs, 50lbs,55 lbs, etc.
2. Use a set rep x load scheme and increase the sets/reps every week, say use 45 lbs and do 3x6, 4x6, 5x6, 6x6
I have never done what you suggest; I guess it depends on how you take breaks, too.
Don't be afraid to up the volume but on chins ONLY. The upper body is neurogically efficient, so you need at least a fair amount of volume (18-24 reps) to gain strength there.
Also don't be too quick in adding resistence to the chins. In my experience 3kg was the biggest increase that I could tolerate every three to four weeks.
So you could add sets or single repetitions each week in order to increase the total volume of reps. Then every three or four weeks, you could add a little bit more weight.
I hear this.
So I could go up to say, 3333221 or something like that adding a rep or set every next workout. Of course it could be like 33321 next time, but if I am going up, hey
I did a deep dip today, too. Not too much to brag about after looking at what you guys did.
There have been thanksgivings where I have eaten a lot. There has been some where I've had stomach pains and pancreatic crises and what not. There has been some I ate so much I don't remember. But there has never been one where I ate so little and was so happy. I had some turkey, some ham and some brussel sprouts; I ate a few hazelnuts and grapes just to have some fun food. The evening was great and I was the trivia star in all questions not connected with baseball.
Workout today:
complexes
5x6 reps done with 30-40 sec breaks or
DL
CDL
clean
push press
side bends
lunges
rows
push ups
one tabata squat protocol (bad idea, it hurt so much after)
ab folds
3x5 using 10kg (in arms) +7.5kg (in feet) DBs
rolling on the foam roller
Food was good:
1. bacon/egg/spinach/pesto
2. beef sticks, tomato
3. pork, carrot, olives
4. turkey, ham, hazelnuts, few grapes
Sticking to this
Have a great day tomorrow, it's not a holiday here, but I wish it were
oooh, I didn't get the pumpkin cheesecake recipe in time for you! Didn't realize you were planning treats for a party. It was from the Williams Sonoma web site, but actually I've had a better recipe that I can't find anymore
Sounds like this 3x3 is really working for you! Congrats on the PRs!
That's more than fine, don't worry. When I see you I will copy all your recipes, muahahaha
Everyone loved my desserts. I didn't try them, but I got great reviews. Appetite was low again but this comes in my favor since I stuck to plan. I made my own pumpkin dessert using splenda and eggs and some nuts and spices.
No workout today, bad DOMS.
It sounds as though this is going really well for you, Galya! To what do you attribute the lack of appetite, BTW? Is it a kind of ketosis-induced indifference or something else?
Some pretty nifty desserts you made! We had a nice Thanksgiving--brought all the food to my mother-in-law's. I was able to stay on-plan, mostly because it's become such a habit. I eat enough, though, even on plan!
Today's workout was the best I've had since the start of 3x3.
tabata jump rope
Galya, great job on the new PR. Hope your DOMs is better so you get another great workout in tomorrow. I read your logs but rarely comment. You are awesome and keep me motivated. I am cutting out my cereal/starches tomorrow and will be doing low carb (haven't in quite some time)! Could you tell me what tabata jump rope is? Thanks and have a great day :p
__________________ ~ I am getting lean & strong ~ Healing mind, body & soul ~
Hey sona, good to see you here
I guess lack of appetite is mostly related to higher protein intake relative to total calories as well as knowing I have excluded some of the tastier and more favorite things (like cheese and yogy). I also have more mental stress recently so that could be it, too.
We had two thanksgiving parties this week, one on thursday and one on saturday, they were both fun. Hope your weekend was great, too
low volume, high impact
Linear Mode
