Spontaneous Human Combustion

[Lost Dog]

If you bastardize a trainer's program to the point where it's unrecognizable, it's best to not drag that trainer down with you when you fail.

Therefore, I give this routine the name of "Spontaneous Human Combustion!"

Gotta have a name. Turbulence Training is a great name and a great set of programs. But, the only cool stuff I could come up with had "metabolic" and/or "disturbance" in the name. Nice concepts, bad names.

Afterburn, Human Inferno, etc. are all cool names, so I THOUGHT all the good ones were taken. Not!

Spontaneous
Human
Combustion

That'll work...

I actually believe in SHC, but I think the reality is that it's really just fat alcoholics who get soused on 151 proof and fall asleep with a lit cigarette. Boom!

Not "boom," really, more slow burn. Yet concentrated, like a candle flame. Not pretty. And, the more accurate name would be "Human Tallow Candle." But, someday I might make it big in fitness and need a cool name for my fat loss program. "Human Tallow Candle" won't really keep the PayPal funds flowing in, I'll bet.

Back to the program at hand.

I'll be doing some strengthy stuff at the onset of each workout, then it's off to more fat-lossy type set/rep combinations. Full body, three days a week, supersets with short rests, etc. I'll be ending my lifting days with one of those killer high rep things that make you want to die. Then, when I don't, I'll go and do some cardio for a bit.

"Off days" are complexes and/or HIIT. Also, I'll do my DE style stuff on these days, too. Jump squats sound good, this time around. Power Pushups, for the chest. Then, it's the complexes and some body weight stuff. I don't really like HIIT, but I'm going to try. But, my real goal is to have already destroyed myself with complexes so that I don't feel guilty for merely pedaling instead of intervalling.

You're probably wondering "What will he eat?" Well, I won't really be changing my eating style, since I'm already doing the deficit thing. But, more importantly, I made a lot of food yesterday and it must be eaten.

The food's good. Mostly meat and veggies. I'm hoping to keep the fat burning inferno stoked and burning hot. All day, every day! Except for Thursday, since I'll be at Thanksgiving Dinner all day. And, when I go to the movies (I don't like to sweat in the theatre (people stare and point ("Daddy, why is that man sweating? Don't terrorists sweat?"))).

So, I know you skipped down to this part, just to see whether I even survived "Day One" without exploding. I did. But, it was hard. I'll point out the hard parts, for those who might be curious (and who haven't moved on yet).

Spontaneous Human Combustion
Day 1: The Deadlift. ...and beyond

A: DL, 2 singles at 90%, 365lbs

B1: DL, 4x6, 295 (hard part, there at the last set)
B2: DB Lat Row, 4x6, 75

C1: Seated Cable Row (supinated grip), 4x6, 110+
C2: DB Floor Presses, 4x6, 65lbs

D: 1 Arm DB Snatches, 3x10x2 (meaning, for each hand), 50 (hard part, throughout)

Rested for a while, thinking I was done.

Treadmill, 20 minutes, 2.5mph, 15 degree incline (look ma! no hands! (which was hard))

Bike, light intervals, 20 minutes while reading The Princess Bride

It's been an hour and a half. I'm still sweating. Bed soon. I have to take Daddy to the airport for his trip to Chicago! Any one up for a party? No parents! Whoo hoo!

Good night...

[Lost Dog]

It's really hard to call this an off day...

Day 2 (complexes, plus)

Jump Squats, 6x4, 95

BB Complex, 6 reps, 5 reps, etc., 95lbs (Clean, Push Press, Squat, RDL, BO Row, DL)

Low to High Woodchop, 3x10, 50
Standing Cable Crunch, 3x10, 75

Body Weight Complex, 10 reps/8/6/4/2, (Y Squat, Pushups, Prisoner Lunge, Renegade Row w/15, Reverse Lunge)

Cycling Intervals x 6, 30s/60s
Cycling, 25 minutes

I didn't mean to do quite this much. I was going to choose the bodyweight complexes OR the intervals. But, when I went to do just a bit of cycling, I just went with it.

I've never sweated so much. Ever. It was disgusting.

[Lisa~]

I enjoy following along with your programs LD. This one looks like it will be very interesting -- disgusting sweat and off off-days. I'll be checking in to see what you're up to next. :p

[Lost Dog]

Gracias, Lisa.

I hope you're not actually following along. You'll be viewed as disgusting, too...

[Lost Dog]

Wow! Temporary (I'm assuming) weight drop to 185! I'm sure it's from the previously mentioned disgusting sweating, despite the fact that I drank and drank and drank, since then. We'll see what happens by Monday (official weigh-in).

That being said (typed?), I feel "on track" for my end of year goal. Might hit the weight goal early. However, there's just no way that it will be enough to uncover the rest of my abs. Right now, it's a 1 pack (which is actually two 1/2 packs). Yet, my arms are so veiny that Tony G might be envious. This is terrible.

I'm on the last belt notch and my belly flab is noticably lessened, but there's still far too much to rely on six more lbs to eliminate.

[Lost Dog]

That bastard!

Looks like that guy Cosgrove's little program recommendations are following the philosophy behind "Spontaneous Human Combustion."

My plan is actually to alternate resistance training days and interval days, to KEEP EPOC going constantly and have the effect build on itself. So, I was happy to read this in AC's blog today.

Q2)During the 38 hrs. of observation did the EPOC level decline steadily or was there a marked point where it noticeably dropped off?

A2) The study I mentioned checked at 90 mins, 24 hours and 38 hours I believe. As with most EPOC studies, they don't monitor metabolism constantly. They did find (in this study) that metabolism was back to baseline within 43 hours.

However - if you alternated resistance training and interval training every 24 hours - I am pretty sure that you will be elevating an already elevated metabolism - compounding your results. EPOC increases linearly with duration, but exponentially with intensity. So intensity is the key when we are discussing fat loss training - NOT duration.

Awesome! He delves into gibberish for a moment, but I'm sure it's just the accent...

Q3) Do you have a reference comparing cardio - interval training to steady state
training?

A3) The landmark study comparing high intensity intervals came from Tremblay.

The premise of the study was to compare twenty (20) weeks of steady state endurance training and fifteen (15) weeks of interval training.

When comparing total calories burned the researchers found that the energy cost of the endurance training was 28661 calories, while the total calories burned in the interval training program was 13614 calories. In other words the interval training group burned less than half the calories of the endurance training group.

However, despite its lower energy cost, the interval training program induced a more pronounced reduction in subcutaneous adiposity compared with the endurance training program.

Wow! More weeks spend cardio-ing, more calories burned, & less fat lost? Sold! Nope. I think not. I guess I'll keep my intervals going.

Have a good day.

[hard_rox]

Sounds like a helluva program you've got going LD. Good luck with the weight loss. Although based on the intensity, I have no doubt you'll hit your goal.

Either that or you'll die from the program at your current weight. One or the other.

[Lost Dog]

Day 3
A1: Chinups, 90% x2, (I'm 188, plus 70lbs)

B1: DB Braced Mil Press, 3x8, 45lbs
B2: Chinups, 3x8, body weight only

C1: Bulgarian Split Squat, 3x8, 70 (too light)
C2: Bench, 3x8, 135

D1: RDL, 3x20, 135
D2: Lat Pulldowns, 3x20, 120


I was going to do intervals, but I only made it through one of them. Then steady stated it the rest of the time.

Today, my forearms are so worn out. It's hard to type.

Happy Thanksgiving!

[Lost Dog]

Thanksgiving!

Going to Mom's at 3:00. Allie and I are baking bread. It's rising now.

Meanwhile, I workout in the yard.

Rope jumping 60s on, 60s off. Six times.

Power pushups (should have done these before the rope, huh?), 6x4

Sled dragging forward
Sled dragging backward
Medicine ball slams

Bodyweight complex, 3x15, goblet squats, elevated pushups, walking lunges, sandbag rows, reverse lunges

Almost food time...

[Lost Dog]

Forgot. Someone asked for a before and after of the sled. Oops.




Before. Just as I found it on the side of the road.







I had to use sandbags, today, as my son wasn't into it.

[gobbla]

I keep forgetting you got a new log!

nice work and cool sled

[Lost Dog]

Thanks. The rope broke, yesterday. Had to put in some eyebolt that I bought for the task. Three months ago...

I'd like to think its cuz I'm stronger. But, there's a chance that leaving it out under the sprinklers rotted the ropes. A chance...

I thought about deleting all the content from the last thread, so as not to confuse, then let it slide off the bottom of the page, but decided against it.

[galya]

I love it

[Lost Dog]

Another backyard workout. Supposed to be a lifting day, but couldn't get to the gym with the kids in tow.

Improvised with sandbags, sled, and jumprope.

A1: Weighted Pushups, 2x15 (25lbs in backpack)
A2: Sandbag (75) Reverse Lunges, 2x15

B1: Sandbag BO Row (75), 2x15
B2: Zecher Squats (75), 2x15

C: Good Morning (75), 2x15

Sled Dragging, heavier than yesterday

Rope Jumping Intervals

Kind of an unsatisfying workout. At the gym, I would have done all sorts of other stuff, but in the backyard, it got dark.

[Lost Dog]

Day off yesterday. Just to cap off three days of bad eating. There were some holiday meals in there, which I don't feel guilty about, but all in all, it was not pretty...

Tomorrow's another day. Good today, so far, too.

One big positive about my days on the Testosterone Advantage Plan was that I could always find something that fit into the diet, pretty much anywhere I went. So, I did, and then moved on.

I've noticed that I do very well, when I have the perfect foods handy. When I don't, I throw caution to the wind. That can stop. Now.

New plan. Eat. Don't binge. If I can't eat the perfect meal, eat the perfect amount of whatever meal I have available.

[Lisa~]

Originally Posted by Lost Dog

I've noticed that I do very well, when I have the perfect foods handy. When I don't, I throw caution to the wind. That can stop. Now.

New plan. Eat. Don't binge. If I can't eat the perfect meal, eat the perfect amount of whatever meal I have available.

I know you're talking about portions as well as food selection, but it made me think of the catchy phrase "a better bad choice."

I'm not sure who coined the phrase, but I heard it from Jeremy Likness. He says that if all your food choices are bad, then make the better bad choice. It's memorable.

[Mahler]

Roland,
Damned interesting reading. Good work, so far. I will have to watch this one.