Julie, I'm enjoying them but am almost pissed at how little difference it makes re maintenance on how much I can eat. I was 100% convinced it made a lot of difference. Probably only when you let yourself eat ad libitum. Seems to be a huge range of homeostasis.
I'm repeating my random thoughts in LostDog's log
Quote:
Originally Posted by OldGuy
Sometimes I wonder if our bodies don't adapt to our diets the way they do to exercise and things slow down. Do we need to change our diets every few weeks just to throw a little change to keep things moving?
Quote:
Originally Posted by Espi
OldGuy, that's what I'm experiencing all the time. It just doesn't make sense: right now I am not working out and taking a break of 2 weeks, averaging 2200 kcal (for 14 days). Maintenance is: 2200 kcal.
Flashback to May 2006 when I worked out every other day (lifting weights + a HIIT-like session): ate 2000 kcal and ... maintained on 1900-2000 kcal.
Further flashback to 2003: I cycled 300K/week, lifted weights 3x/wk and participated in 2 spinning classes/week: ate approx. 1800 kcal (didn't track calories back then) and... maintained on.. yep 1800 kcal.
Two more?
- started lifting again in June 2004 after a very long break: ate 1800 and yep, maintained on 1800.
- 6 months later I had really really piled on the calories: ate 2500 kcal and ...yes, you got it: maintained on 2500 kcal.
Maintenance seems to be my middle name, but unfortunately bulking is my family name.
Only zigzagging (diet only every other day) finally gave the desired fat loss, and to my utter astonishment, maintenance went up while intake went down. Probably the result from near ketogenic intake (50-75g C) on low-cal days versus refeed like intakes (150-400g C)on the high kcal days. The effect was nearly freaky: floating out of bed from excess heat production and feeling icy on the lower kcal days.
And finally repeating what I read this morning on another forum:
Quote:
Diet determines your WEIGHT. Excercise determines your COMPOSITION.
I realize there's a LOT of crossover here and this is a gross oversimplification of reality, but if you keep these components separate in your mind, you'll never think you can eat more of something simply because you're working out a lot.
I'm wondering about the last sentence though, considering this enormous fluctuation I'm experiencing.
Almost as if no matter what exercise routine I pick the body just adapts to the diet it's been given. I'm really really curious how many calories I ate back when I thought eating was a waste of time when I was busy. It must have been 1200ish kcals. And maintained on that amount as well.
Julie, I'm enjoying them but am almost pissed at how little difference it makes re maintenance on how much I can eat. I was 100% convinced it made a lot of difference. Probably only when you let yourself eat ad libitum. Seems to be a huge range of homeostasis.
I'm repeating my random thoughts in LostDog's log
And finally repeating what I read this morning on another forum:
I'm wondering about the last sentence though, considering this enormous fluctuation I'm experiencing.
Almost as if no matter what exercise routine I pick the body just adapts to the diet it's been given. I'm really really curious how many calories I ate back when I thought eating was a waste of time when I was busy. It must have been 1200ish kcals. And maintained on that amount as well.
Weird huh?
You know, Espi, it really makes me wonder if there isn't some relationship between intense workouts/cortisol/preservation of mass at all costs--i.e., complete metabolic anarchy based on fear of rapid catabolism? I like the simplified statement... it makes sense.
Also, in my experience after dieting down for a competition, my maintenance goes WAAAAAAY up for a few weeks... I would gain a few lbs from the glycogen repletion and fluid shifts and then I'd eat like 500-800 cals more/day and not gain a whit. That effect was temporary though, and as soon as I overdid for a few too many days, the fat just flew back onto my butt. Then I would have a prolonged period of resistance to loss (both mental AND physical, with self sabotage and also with very sluggish wt loss even with one hundred percent compliance).
Just goes to show, we are not simple in the least. You are onto something with that anti-KISS
You are so right about how the fat can just fly back onto the butt (or abdomen).
A major factor can be when coming off a diet that metabolism was a tad suppressed and comes back up again PLUS the fact that you have lost some LBM when dieting and you're regaining some of that too.
I had the most frightening fat mass gain back in January 2005 when I took it too far and kept eating 2500+ kcal for too long after my activity level had taken a plunge.
I'd painted the house I was going to move to in October 2004, and maintenance flew up to 2700 kcal back then and stayed there for a while. Upon which I took that maintenance for granted and started overeating when I wanted to prepare meals not just for myself but for my SO as well.
Only when I exercised more again and ate slightly less, balance was re-established.
The difficult part about dieting by using exercise for the calorie deficit is that the body adapts so quickly. And yes, hopefully a routine that keeps the body guessing will prevent that metabolism to drop, but I'm afraid that the only real way to prevent that is to keep telling the body it's not starving by very frequent refeeds & free meals. Some apparently need more than others.
Still not training, but going to start again Monday. Today I'm starting the dieting grind again by zigzagging between a 800 kcal deficit vs 200 kcal surplus compared to the REAL maintenance, abandoning the entire predicted maintenance thing as predicted maintenance just doesn't work!
I've had quite a few revelations over the past few weeks of maintaining (and actually eating too much!) as well as not training at ALL for 2 weeks!
Guess what? My maintenance right now when I'm just sitting on my ass and doing practically nothing outside just 1 or 2 walks or bike rides a day, is the same as when I exercise!! And even a few hundred calories higher than when I eat allergenic foods!
Anyone else whose maintenance is as malleable as mine? I'm overly happy that eating too much doesn't make me gain as much as I feared for , but geez, I honestly thought that exercising would make more of a difference than it does. Apparently it just makes me have less energy for other tasks so there's barely any difference. Not when I try to diet in a normal way at least. Normal = trying to create a deficit by eating sub-maintenance for several days.
Successful = only diet every other day but create a huge deficit (approx. 1000 kcal below mtn) and eat slightly over maintenance the other day.
I've come to the conclusion that all the training I did, isn't worth it. I'm loving it when I do it, no doubt about it. But I also did it to recompose. Well it wasn't happening because I tend to overdo it so much. I just never bonk right then. Energy just slowly saps out of me and I can tap into deeper resources (fat!) and as a consequence, metabolism goes down. And I end up having a metabolism that's just as high as when I don't exercise at all.
But the difference in energy levels outside the gym is dramatic. Instead of feeling too tired/exhausted to do anything except surfing the Internet I finally manage to get things done that are MORE important than training & diet.
I'm loving it so much that I'm definitely not going back to overtraining as much again. But will try to do as little as I can while still having fun. Short and intense.
For now I just go back to my previous schedule, lop off a few exercises (the low intensity ones) and start thinking about a fun routine that's still effective.
Tuesday WAVE LOADING - HEAVY = 1 WU set + 2x3s wave back: Yates Row
SPEED - MEDIUM = 2 sets (instead of 3)
None.
PYRAMID DOWN- MEDIUM = 2 sets (instead of 3)
chest: incline db press
biceps: EZ curl
shoulders: standing face pull
abs: wood chop
BODY WEIGHT -EASY - 2 sets Sissy squat
Thursday WAVE LOADING - HEAVY = 1 WU set + 2x3s wave
chest : db press
SPEED - MEDIUM = 2 sets (instead of 3)
quads: goblet squat
PYRAMID DOWN- MEDIUM = 2 sets (instead of 3)
quads: bb front squat triceps : rope push down
shoulders: BB Military Press
abs: cable crunch
BODY WEIGHT -EASY - 2 sets
back: pull up
Saturday
WAVE LOADING - HEAVY = 1 WU set + 2x3s wave hams: RDL
SPEED - MEDIUM = 2 sets (instead of 3)
hams: pull through
back: pull up
PYRAMID DOWN- MEDIUM = 2 sets (instead of 3)
erector: good morning
back: bent-over-row abs: Renegade row
BODY WEIGHT -EASY - 2 sets
chest: BW push up
I'm still planning to devote more time to balance work, but this will be done every other Monday, just like I'd planned with: Exercises You've Never Tried Before #1
CardioNONE INDOOR
The grand total of sets is 17 on Tuesday and 19 on Thursday and Saturday. A LOT less than what I was used to do. Contrary to what I'd planned to, I didn't lop off the easy exercises, but lopped off the 3rd set of the moderate ones.
Guess what? My maintenance right now when I'm just sitting on my ass and doing practically nothing outside just 1 or 2 walks or bike rides a day, is the same as when I exercise!!
It can be that my Omron is lying to me, but it seems that my body is extremely stress-prone. Pumps out tons of cortisol that make me feel as if I'm not tired while exercising, when I really should be unable to continue.
Always have been like this I guess, because actually I've always been kinda tired from my youth on, probably lacking B12 all the time.
And when my body gets a real rest, and doesn't get a huge overdose of carbs (though I've been eating plenty every other day!) it might just go to a maintenance which is similar to what they predict for an average woman = 2000 kcal.
I've had it happen that I wouldn't lose on approx. 1800 kcal plus 300 K cycling, plus 3 lifting AND 2 spinning sessions. It's just totally weird.
Quite curious as to what is going to happen this and next week as I'm starting to lift again TODAY!
Tuesday Feb 27 TRAINING TAK version 2 cycle 1 all weights in kilograms
pullups
BWx1-1
WAVE LOADING
A1 Yates row
WU: 20x12
Wave 1 – 2
30 x 10 – 32,5 x10
35 x 9 – 37,5x9
40 x 8 – 42,5x8
First set felt very easy at 10 reps , 3rd set felt a bit harder, but could’ve done 1-2 more if I’d wanted to.
MEDIUM
A2 incline db press
(2x11)x14
(2x10) x 15
B2 EZ-curl
15x12
12,5x14
SMALL STUFF
A3 standing face pull
6,25x26-27
Have done face pulls before, but always seated. Standing up has me start at very low weights, made me end at nearly absurd high reps.
B3a wood chop
8,75 x 24/25 (right/left)
It’s been a long long time ago I’ve done these! Starting easy!
B3b golf swing
6,25 x 17/16 (right/left)
Spontaneously decided to try something else.. Never tried this version before. Same kind of purpose and movement as wood chop, but now I pull the pulley from down below to up. Invented this name.. no idea what the proper name should be. Reverse wood chop could be the boring name. Golf swing sounds much better. This one is harder too.. less chance of cheating?
BODY WEIGHT EXERCISES
A4 sissy squat
BW-30x 9-6
More tiresome than I thought.
Cardio
None. Am going to try and be as lazy as I can for a while.
General: trying very hard to not go overboard with training. Still added 2 extra pull-ups. And I’ll probably, in my attempts to be a lazy bum, ditch the 7th training (in 2 weeks) in which I planned to do extra stretching and fun exercises (from the aforementioned “Exercises You’ve Never Tried Before”, and spread it out over the 6 other days. A much better plan I guess. By not doing cardio I should have energy in abundance for that.
Training statistics
Rep index: 376 reps/hr (38min)
Volume: 4461kg
Total gym time: 38 mins.
# of sets: 20 - # of reps 232 - avg reps/set : 11,6 - kg/rep 19,2 kg
30d weight etc. averages March 1/Feb1
65.4/65.0kg =+0.4 /-0.6 kg
28.5/28.3 bf% = +0.2%/+0.1%
F: 18.6/18.4kg=+0.3/-0.1kg = 2.2/2.0kg F to go to 63.2/63.0kg @ 26%
LBM: 46.8/46.6kg=+0.1/-0.5kg
P-ratio: 27%/86% LBM gain/loss re to 30d avg wt gain
30 day average intake, maintenance & predicted expenditure
current 30d avg intake = 2183/2180 kcal, which is:
- 104.5/98.8% of 30d maintenance = 2089/2207 kcal = 314/88g fat gain/loss in in 30d
- 107.2/93.5% of predicted 30d avg caloric expenditure: 2035/2331kcal
Comment: do less, eat more and see how maintenance stays nearly exactly the same . I just fattened a teeny bit. Not a lot. Nothing that cannot be remedied. This morning's weight even was 1 metric ounce short of VT at 63,8kg. Go me!
Thursday March 1 TRAINING Triple Anti-KISS – 3 cycle 1 all weights in kilograms
WAVE LOADING
A1 db bench press
WU: (2x9) x 12
Wave 1 – 2
(2x11) x 10 – (2x12) x10
(2x13) x 9 – (2x14) x9
(2x15) x 7 – (2x16) x8
Also tried neutral grip, can’t really tell it feels easier on the joints and it doesn’t feel like it makes the pressing easier. Tried to get more of an arch into it, and this definitely helps a LOT!
MEDIUM
A2 goblet squat
16x14 -15
Form gets sloppy towards the end.
B2 bb front squat
25x11
22,5x12
Clean the weight, choke yourself and squat. Still feels masochistic.
SMALL STUFF
A3 triceps rope pushdown
11,25 x 19-15
Starting a bit too light, so didn’t lower weight.
B3 bb military press
20 x 12
17,5x12
Weird how quickly I now seem to fatigue. It used to be that I’d get stronger throughout the sets.
A4cable crunch or should I call it the ‘prayer crunch’?
13,75 x 50
16,25 x 40
Errr, a bit too light.. could’ve kept going in first set to 75 or more if I’d wanted to. Perhaps form was off. I notice how trying to really touch the floor with my head already makes it a ton more difficult!
BODY WEIGHT EXERCISES
B4 pull ups
BWx2-1-1
General: strange workout. I seem to be much more relying on carbs than before. And also fatigue more quickly. If not mistaken, normally I am pushing through my boundaries most of the time until I seem to no longer be fatigued but literally running on ketones, adrenaline and dopamine pumping out too much cortisol as well? Even felt a bit dizzy after this wimpish workout and had to take some more carbs than planned post workout to snap out of it. Strange, very strange! Am missing that feeling I normally get after a workout, during which I'm too excited to eat. But probably, this works better.. I hope so.
Training statistics
Rep index: 359 reps/hr (45min)
Volume: 8503kg
# of sets: 20 - # of reps 269 - avg reps/set : 13,5 - kg/rep 31,6 kg
It seems that by doing so many sets and always pushing myself to do interval cardio upon finishing, I am fooling myself by adrenalin rush, that makes me believe I'm on top of the world, while actually asking too much from the body.
Doing much less and skipping cardio altogether, doesn't give that rush and gives a normal feeling of tiredness that makes the body ask for fuel right after the workout.
While in the overburdened workouts, I'd be in such a rush, that I wouldn't be hungry for many hours and then, upon forcing myself to eat, overeat.
This is a totally new concept.. I'm very curious as to what will happen re body composition and metabolisim.
It seems that by doing so many sets and always pushing myself to do interval cardio upon finishing, I am fooling myself by adrenalin rush, that makes me believe I'm on top of the world, while actually asking too much from the body.
Doing much less and skipping cardio altogether, doesn't give that rush and gives a normal feeling of tiredness that makes the body ask for fuel right after the workout.
While in the overburdened workouts, I'd be in such a rush, that I wouldn't be hungry for many hours and then, upon forcing myself to eat, overeat.
This is a totally new concept.. I'm very curious as to what will happen re body composition and metabolisim.
Interesting theory ... and makes sense given what you've experienced in the past ... I'll be following with interest ...
__________________
Life's a Journey ... Enjoy the Ride!
Upon reading it, I remembered to have seen it before. Alas, bad memory.
I'm waiting to see an endocrinologist and have my thyroid checked for antibodies. Friends of mine insist I have a thyroid problem. Others say it's adrenal fatigue. That's where the link is about.
In any case, Lyle (yep, that Lyle) pointed out to me in 2003 that I probably had PCOS. Back then I got it checked and it was concluded my androsteendione , bound T levels as well as cortisol was too high (but no adrenalin tumor).
Especially high cortisol levels can explain the difficulty I had with losing. Had since I finally got rid of most of the surplus weight. Once I discovered how, it was amazingly easy.
Today is my 1000th day of tracking calories! I just realized 2 days ago that my summaries per 100/250 days are taken after the 30th day of tracking. I'm not going to change that, so the 1000 day summary will have to wait until after another month.
I'm sore all over from DOMS, I am guessing that it's all a combination of
- getting back to exercise
- doing way less sets than normal
- eating over 200g of carbs
- no cardio
and presto, I'm sore all over the body in nearly every place.
It will be interesting to see what will happen the next few weeks. Normally I would have DOMS the first week only and see it disappear completely later on. Without cardio and having more carbs than I used to eat , I expect DOMS to stay.
I don't like having DOMS at all... but I'm seeing it as a positive sign though since there is supposedly a connection between muscle growth and DOMS!
Saturday March 3 TRAINING Triple Anti-KISS – 3 cycle 1 all weights in kilograms
DYNAMIC (NROL) STRETCHING
1 walking lunge with UB twist
2 lateral lunge with opposite hand reach & touch
3 ball bridge /Russian twist
4 inchworm
T-push-up
Did 5 reps for each side, except for the T-pushu-p which is too hard for me to do (can't even do a normal push-up)
WAVE LOADING
A1 Romanian DL
WU: 40 x 10
Wave 1 – 2
50 x 10 – 52,5 x10
55 x 9 – 57,5 x9
60 x 7 – 62,5 x8
Doing it off a step bench again. Form is a bit hesitant as I’m so used to a normal DL. Trying to make it into a real RDL is harder than you’d think. Having major DOMS in hams didn’t help.
MEDIUM
A2 good morning
35x10
32,5x12
Did it in a bit of a RDL-like stance
B2 Yates row
42,5 x 12
40x13
Hmmm did this with many more reps before.. again, DOMS is to blame
SPEED
A3 pull through
8,8x20-22
Feels more natural than before.
BODY WEIGHT EXERCISES
B3 pull ups for speed
BWx1-1
Too tired to get to the planned 2 reps
A4 renegade row
BW+2 kg : 20/14 – 10/8
This is really an exercise where bad form can make it feel easy and good form extremely difficult. Tried to keep butt down and body in a plank like position made the 2nd set really hard.
B4 push ups
BW x 4
Pooped.
ODD EXERCISES
A5 1-arm bb biceps curl
10 x 5/5
Biceps curls with 2 hands and a bb are very easy. It’s tough work to do it with 1 arm only!
A5 2-arm db Sacxon side bend
(2x2) x 18 (9 each)
Much harder with 2 dbs than with one.
A6 overhead bb squat
10 x 14
Tried this one before, just couldn’t resist after I saw this movie:
Annie, who’s in the movie does a feat of strength & fitness with 3 supersets of overhead squats and pull-ups (kipping style). Don’t think I’ll be able to mimick this ever, as long as my pull-ups don’t go beyond 3-4 reps. Overhead squats with a light weight are feasible though.
No cardio
Still feels weird to not do so much in a workout and suffer from so much DOMS as a consequence of being a lazy bum.
Training statistics
Rep index: 231 reps/hr (545min)
Volume: 7910kg
# of sets: 21 - # of reps 212 - avg reps/set : 10,1 - kg/rep 37,3 kg
Wow ... 1000 days of tracking!! Congrats I guess! Interesting about the Adrenal Fatigue (I had read that page before too) ... not surprisingly my endocrinologist didn't think there was anything to it ... just pronounced me healthy and sent me on my way! I did find a doctor fairly locally (within 30 miles) who deals with bio-identical hormones and I would love to see her, but it would cost me nearly $700 out of pocket for the first visit and half that in 3 months for the second visit. I'm going to make that decision in a month ... I want to see how I am feeling after sticking to a clean diet for that long and see what kind of weight loss progress I make. If it helps, the money will be totally worth it ... but if it doesn't ...
__________________
Life's a Journey ... Enjoy the Ride!
OMG 700 USD. That stinks. Fortunately when my physician wants to give a referral letter, I can go and visit an endocrinologist for free. Still have to see that physician of mine.
Oh all regular MDs are covered by my insurance. My hubby works for the state so we have great coverage. I just don't have any out of network coverage and this doctor isn't in our network ... so it would all be out of pocket. Totally stinks!!
__________________
Life's a Journey ... Enjoy the Ride!
Tuesday March 6 TRAINING Triple Anti-KISS – 3 cycle 2 all weights in kilograms
DYNAMIC (NROL) STRETCHING
1 walking lunge with UB twist
2 lateral lunge with opposite hand reach & touch
3 ball bridge /Russian twist
4 inchworm
WAVE LOADING
A1 Yates row
WU: 22,5 x 12
Wave 1 – 2
32,5 x 10 – 35 x10
37,5 x 9 – 45 x8
42,5x 8 – 50 x7
After the 4th work set I got impatient and raised with 5 kg more than planned for 5th set (45 instead of 40), since I realized that my 1RM in Yates row is 70kg and I was only working towards 60kg. Now it’ll be 65kg (or more if I want to). Felt better doing heavier weights.
MEDIUM
A2 incline db press
(2x12) x 12
(2x11) x 15
OK, last week I did 22 x 14 so 1 rep more.
B2 biceps bb curl
17,5x11
15x13
Also 1 more rep for 2nd set compared to last week.
A3 standing face pull
8,8x17-20
It’s harder to keep standing still on the same spot than to do the exercise itself.
B3 wood chop/golf swing
11,3x 18
8,8x14/11
BODY WEIGHT EXERCISES
A4 sissy squat
BWx 11-10
ODD EXERCISES
A5 1-arm DL
20x7
25 x 6
Not trying too hard, just concentrating on form.
A6 Turkish getup
Skipped it, considering how it went the last time (sudden jolt of pain in the hip bone)
No cardio
Unenergized feeling, but it’s OK. I did feel *accomplished* so that’s got to be good enough for now.
Training statistics
Rep index: 243 reps/hr (45min)
Volume: 6740kg
# of sets: 22 - # of reps 183 - avg reps/set : 8,3 - kg/rep 36,9 kg
Oh, I hold on to the Smith bar .. both hands actually! It's not a balance exercise for me, just a very deep stretching of the quads.
I'm wondering though whether it's not a better idea to do the light sets right after the heavy worksets. Or, if I keep them, do light pump sets so that DOMS would not be so insane. I'm a complete wimp re DOMS as all the cardio made it next to non-existant. A quick and 'useless' set with like 40 reps on chest press / leg curl / rowing machine might be just the ticket to avoid DOMS?
It's possible ... I think there is some research showing that increased blood flow after the session reduces DOMS ... but they might be old studies as I seem to recall that the theory was that the blood flow was "flushing out the lactic acid" which we now know is not the cause of DOMS ... try it and see ...
__________________
Life's a Journey ... Enjoy the Ride!
Thursday March 8 TRAINING Triple Anti-KISS – 3 cycle 2 all weights in kilograms
DYNAMIC (NROL) STRETCHING
1 walking lunge with UB twist (5 each side)
2 lateral lunge with opposite hand reach & touch (10 each side)
3 ball bridge /Russian twist (10 each side)
4 inchworm (5x)
WAVE LOADING
A1 db press
WU: (2x10) x 12
Wave 1 – 2
(2x12) x 10 – (2x13) x10
(2x14) x 9 – (2x15) x 8
(2x16) x 7 – (2x17) x7 (last week: 2x16x8)
Took a long 20min break after the 2nd set because I got sleepy. Probably because I took my WO-carbs too early. Normally it’s a jam-based drink but since I got myself Easter candy (sucrose + glucose) the GL was higher and made me sleepy. During the break I downed 2 espresso’s (they are free in our gym) and felt much better.
MEDIUM
A2 goblet squat
18 x 11 – 14 (last week: 16x14-15)
Instead of leaving the db hanging down between the knees, I now raised the db to the chest. Did it better than anticipated. Probably because I’m now also practicing with bb front squat which is much harder to do than a goblet squat.
B2 bb front squat
27,5 x 13 (last week: 25x11)
25x16
Yay, choking myself almost starts to feel like normal. Also, after the 2nd set I didn’t lower the bb which hurts the wrists as I tend to be a bit too tired by then but just ‘bump’ it down, don’t let it really fall down like in an OL exercise but certainly don’t let the wrists bear the brunt of the weight.. Thank heavens for a rubber mat in the weight area!
A3 triceps rope pushdown
13,8x17 (last week: 11,3x19)
11,3 x 19
Yeah, I know.. not enough weight. Next week, I’ll raise it again..
B3 standing military press
22,5x 11 (last week: 20x12)
20x 13
Felt much easier and more stable too than last time.
A4 cable crunch
18,8x 30-31 (last week: 16,3x40)
Still a ridiculous amt of reps.. but never mind, doesn’t really matter for abs
BODY WEIGHT EXERCISES
B4 pullup
BWx 2-2 (last week: 2-1-1)
Again, easier than before.
ODD EXERCISES
A5 The Overhead Squat Military Press Combo
And you thought the last one took some coordination! Ha, ha, ha, ha, cough, cough, gasp. Excuse us. We get a little asthmatic when we start with the fiendish laughter.
Anyhow, this variation, courtesy of Coach John Davies, is done exactly the same way as the overhead squat described above, only while in the "down position" you'll do one, two, three or more military presses before squatting up again. Got it? Holding the bar overhead, squat down slowly as far as you can go, and then knock of a few military presses (that's behind the neck) before squatting up again.
Adding this little "twist" to the overhead squat will only accentuate the benefits of the movement, in addition to giving your central nervous system a real kick in the pants. You might feel a peculiar kind of wearniness after this movement. If that happens, either take a nap or take a hit of 4-AD-EC.
Geez, I was just getting used to OH-squatting and thought, hey it’s not too bad after all, so I took a 20kg fixed wt bb, instead of the wimpy 10kg I’d taken before. When I tried to raise it in the squat position I fell forwards. Tried again with a 15kg wt and got out 3 reps and then gave up trying more MPs and just did a normal OH squat for the remainder of the set. Perhaps, if I hadn’t done MPs and front bb squats already I would have been fresher and able to do more MPs in every OH-squat rep. But now I had enough. Partly because I’d only eaten roughly 1200 kcal the day before.
A6 Glute-ham raise
Chickened out again, mostly because hams will get hit hard on Saturday with a RDL and pull through. Better to kill them off then.
A7 Chest press
5x50
Trying out a pump set in order to diminish DOMS.. A bit low in weight, but just didn’t care. Someone set it at this ridiculously low weight, probably that 70 yr old lady. Good for her to still give an effort at her age!
General
Well, with this kind of demanding odd lift I don’t need no freaking cardio to get energized
A bit odd to take such a long break at the start but I really thought I was about to fall asleep while db pressing: no more fast carbs at the start of a WO!
Training statistics
Rep index: 207 reps/hr (70min, 50 min real-time)
Volume: 9548kg
# of sets: 26 - # of reps 241 - avg reps/set : 9,3 - kg/rep 39,6 kg
Linear Mode
