Training

Gonna try and start back blogging my workouts.  Best way for me to track.

Deload week

Specifics not reported.  Just did some movement based on feel for the day.

In coming weeks will try and progress some aerobic work as I continue to try and lean out.


7/26 - max cals on AD in 5 mins, 152.  done at cottage.  Felt good.
7/28   Row sprint for 175 meters, Row sprint for 250m in 39.2   Sub 1:20 will be the progress goal. Will build on this distance.

  AD 60s at 85% / 60s @50% for 10 sets.  401 total cals.   ~30 on work sets, 10 on rest.  Will build on this.    12 sets to 15 sets.   Then 90s/90s and so on.
 

Training Evaluation May to July 2016. Arnold Blueprint to Cut.

The following is my evaluation of my training over the last few months.  IMO everyone should take time to reflect on their training. This is something I lacked and didn't do frequently enough in years past. 

-for those that don’t feel like reading the whole thing, the Cliff Notes version:

-made a decision in May to focus on body composition with training.

- decided first thing first I wanted to get leaner.

- decided to let Mandy Skinner Fit handle my nutrition.

- 2,300 calories a day with a refeed on Saturday. Hit this about 53-54 days of 60.

-Arnold Bluprint to Cut, 8 week body building “cutting” program.

- short conditioning finishers 3-4 times per week. Occasional easy conditioning only sessions, as a 2^nd workout in a day..

-attempted to get 5,000 steps a day in.   Averaged about 6,100 a day during the time. 

- The movements in this program were not difficult. No olympic lifts, no technically difficult gymnastic movements etc., 

- new program starting Sunday. 

 Before starting program

 After week 8----->

For the last 6+ years or so I have generally done CrossFit training as my primary source of training. Sometimes with a coach writing my workouts, sometimes by following a workout blog, sometimes by doing my own thing. The focus was always on performance. I didn't really care about body composition as it generally followed with training at least 5 times a week. The little secret with CrossFit training is that it is not the absolute best way to spend your time if your are looking to improve your body composition. I'm not saying it doesn't work, just that there is better ways. 

This April, I really started to analyze what is it I hoped to get out of training. Why did I want to spend time in the gym, generally 5 -6 hours a week for? Was it to add 10 lbs to back squat or shave 5s from my " Fran" time? When I really got to the bottom of it, when I really got honest with myself, I wanted to improve my body composition. Chasing performance had run its course. For me, I wanted to get leaner and have a more "athletic" look.  For me, I wanted a better physique.  To some, this is a superficial, vain goal. It is not as noble as training for performance or functional training. That's fine and have at it, but please move away from the mirror so I can hit this double biceps pose! Kidding, but seriously, can you move?  

I got honest with myself and said I want defined abs, bigger arms, and a bigger chest.  Getting honest about this was the biggest hurdle. Once I got over that and could admit what I wanted out of my training, I was ready to roll. 

I read this really awesome blog post that just has a ton of useful info: http://www.bryankrahn.com/eat-lift-jacked-40-beyond/

and it convinced me that my first step needed to be getting leaner.  Now, no I'm not 40, but I begrudgingly admit that one day I will be. This article is just useful in general. So now I had even further direction with my goal. Get leaner. This didn't mean drop 10 lbs so the scale weight was lower. This meant lose fat and keep or gain muscle. 

 I then spoke with my wife (Mandy Skinner Fit)  about this.  She has got on stage and rocked a Figure show, so she knows what it takes to get really lean while still maintaining sanity. On top of that she is a nutrition coach and is getting some excellent results with her clients. I figured it wise to ask her for nutrition advice and put my nutrition in her hands. Otherwise I would forever be justifying big huge meals to get "gainz." My caveat when I started this was I didn't want to the weirdo bringing tupper ware to a party and I wanted to be able to have a drink or two when the occasion called for it.

For this leaning phase she set me up on 2300 calories a day. This did not include a daily post workout shake of 35g protein and 35g carbs.  I had high protein, low fat. I had a "refeed" every Saturday that included 300 grams of carbs, up from 175 during the week. My general caloric intake prior to this was between 2,800 and 3,000 calories. I generally did this over 4 meals and an evening snack. 

Two weeks into the leaning phase I had a long weekend guys trip to Chicago planned. I did what I could nutritionally but safe to say a guys weekend included some booze. And safe to say following the beer was some other poor nutrition choices as it related to my leanness goal. No big deal, when I returned I got back on track and was pretty sharp the remainder of the way. I would say I hit my numbers spot on about 53 of 60 days. 

My third step was to choose a training program. I decided I wanted to hit all body parts 2x a week and chose a workout program that was 6 days a week.  The program was http://www.bodybuilding.com/fun/arnold-schwarzeneggers-blueprint-to-cut.html

Arnold's Blueprint to Cut.  

What better example to follow I figured. It was an 8 week program that I just finished. It consisted of 2 phases with the volume increasing smartly in the 2nd phase. 

 Day 1 and 4 were chest and back, day 2 and 5 was legs, day 3 and 6 was shoulders and arms and day 7 was rest.  There was a lot of volume involved. The workouts could be long if you let them be. Everything was supersets, with 45s rest between supersets.  Every workout there was quite a "pump."   It was a lot of fun and was enjoyable. A few days a week I added a "conditioning finisher." This usually included loaded carries, bike sprints, hill sprints, prowler pushes, track intervals, or a short conditioning piece. 

I did not always get to the 6 workouts consecutively, exactly as the program was written.  Things in life popped up and some times in took me 8 days to get to the 6 workouts planned that week. No worries I just continued. With all the volume an extra rest day sprinkled in now and again was very likely a good thing. The first couple weeks the volume was a bit tough but I adapted quickly. Some days I could not get to all the sets so I chopped a set here and there. At the beginning I was a bit concerned all the pressing would hurt my shoulder, but the opposite occurred. My shoulder felt great, likely from all the horizontal pulling exercises and back work. 

My progress photos below show before I started the program, after 4 weeks.  After 7 weeks and after 8 weeks. I am happy with the progress and am looking forward to rolling it into another body building phase as I continue to try and get a bit bigger and leaner. I am taking a de-load week this week and anticipate starting the new phase Sunday. I am going to reverse diet (add some calories) and see if I can continue to get leaner. My program is up in the air but I plan to drop to 5 days a week with a little less overall volume and leave some room for more conditioning. 

Things I would change or learned:  

-plan the conditioning ahead of time. Each day I kind of went as I pleased. Some logical progressions probably would make more sense.

- choose an initial program with less volume. It worked wonders for working quick but those legs days especially were tough. Some of the toughest workouts I've ever done. At end of 8 weeks I don’t feel crushed but 6 days a week with volume would not go well much longer.

- Legs were brutal. 2nd phase ex.) 

A1. leg extensions x 12, rest 5 seconds, 

A2. back squat x20, rest 45s X 5 sets. 

 By set 3 getting under the bar for the back squats was tough.

Also during the reload week, I decided to do max calories on the Airdyne in 5 minutes. I set a PR with 152 cals. And it wasn't even painful. Recovery was quick.  Kind of interesting with minimal aerobic or Airdyne work. The big difference was in my legs. There was minimal lactic acid pain and I was able keep pushing. I surmise it was directly related to the leg sessions I referenced above. Just an interesting aside. 

-In bodybuilding workouts with short rest you really have to check your ego at the door. Much less weight than I would be used to for the rep range, but that was understandable for the rest periods.

Things that worked

-       -Nutrtion was probably number 1. I had a few evenings that went off course but always minimized this and got back on track the next day. Sticking to the calories and the macros for 53ish of the 60 days was a big deal.

-       -Direct chest, arm and ab work was new and helped. 

Plan going forward:

-       Deload week this week.

-       

s     1. Continue with a new program starting Sunday.  Five days a week, lower rep range, less overall volume. Workouts are shorter and will leave more time for conditioning play, to continue to achieve a leaner physique. The conditioning will be focused on increasing performance on a few fronts. Again, simple things, Airdyne sprints, sprints, farmer's carries etc., 

-       2. Reverse diet.  Will slowly add calories over the next month and move some of the protein calories to fat calories. This leaning phase was low on fat and low on calories. I need to add fat back in for health reasons and need to increase the calories as well. The goal will be to do this slowly and methodically and continue to lean out. 

d         

       It's been a cool learning experience shifting from a performance based training program and goals to a body composition training program and goals. I look forward to the next block of training and to continue to make some body composition changes, while now incorporating just a bit of performance work in. 

         

L   

-        

July 13 -15, 2015

July 15

Run 800m - 2:56
rest 3 mins
run 800m - 2:58
rest 3 mins
Run 400m - 79s
rest 2 mins
run 400m - 79s
rest 2 mins
run 400m - 83s
rest 2 mins
run 400m - 78s
rest 2 mins
run 200m - 35s
rest 2 min

Had 3-5 more 200m run planned but legs had no drive left so called it here. Not enough running volume to be able to run "quickly" after two miles. 



July 14
Incline Bench 8 sets of 3 at 60% +
Super Set
4 sets of 8-12
DB Bench Press
Wide Grip Lat Pull Downs
+
Super set
4 sets 12-15
DB Fly
Seated Row- can sub Pendlay or Bent Over Barbell Row here as well. +
Super set
3 sets 8-12
Standing Barbell Curl
Close Grip Bench Press
+
Super set
3 sets 12-15
DB Hammer Curl
Tricep Rope pressdown- if no rope use v-bar or straight bar 

July 13

Dead lift work up to a 3RM rest as needed b/t sets and attempts
385x3, 435x2.  Too big of jump?  Should have maybe hit 405x1 before.  DL did not feel good at all today. 

+

5 sets:
8 Push Press 135#
20 sit-ups,
10 KBS 1.5p,
12 box jumps 24”
Rest 60-90 seconds b/t sets

Did each set in 90s. Rested 90s

July 10 to 12, 2015

July 12 - rest

July 11
For time
2k row
1 mile run
3 mile AirDyne

23:51. Limiters were respiration and desire to push to limit. This felt like ~90% effort.
Row 7:16, ~15s transition into run
Run ~7:32, ~15s transition into AD
AD ~8:32. Took about 51 calories per mile.

Did not have a HR monitor. Bwt is ~195 lbs.

July 10
AM

A. PC Cluster 1.1 x 5 sets
225,235,245,245,245

B. FS 3-2-1-3-2-1
3x245, 2x265 1x285   3x255 1x275.  Stooped here are I was squatting with metal plates and didn't want to risk a dump.  Didn't feel confident in rep 2 at 275.

C. EMOM
4-5 HSPU
10 cals on AD. x 6 sets. Plan was to do more sets but again out of steam.

PM


A. Bench Press, 5 working sets, 3 reps each @ ~85% 1RM (add 5-10 lbs from last week)

225,225,235,235,235

B. Pendlay Row 5 sets of 5, heavy weight, but don’t go to absolute failure
155,175,175,185,175

+

Conditioning 5 sets:  ( changed this a bit)

On the 3 mins 

3 HSPU
6 strict pull ups
12 Push Ups
15 curls (5 lower range of movement, 5 upper range of movement, 5 full range of movement - dumbbell or barbell.
30 Double Unders

July 7-9

July 9
AM - 2 mile hike on flat ground at Taughhanock Falls.

PM - 30 min on rower for max distance
8,111m.  1:51.9/500m average.


July 8

AM
A. Split Jerk Cluster; 1.1.1x5, rest 10s/2m

195,205,215,215

B1. CGBP; 20-15-10-5, rest 2m

135,155,175,205

B2. Bent Over BB Row; 8-10x4, rest 2m

T-Bar row   75,85,85,85.   2s pause at top.  Only had 1 BB so subbed Tbar row with a lighter bar.
+
5 Sets:
AMRAP(-1) Strict C2B Pullups
40m SA DB OH Carry/ arm (full shoulder protraction @top)
Rest 60s b/w sets

8,8,6(2), 5(3), 4(4)

50# DB

PM
Hill run on Ernsberger Rd.
3:46, 3:40, 3:50.  To Knapp winery truck entrance.  walk down and start next set at 10 mins.


July 7
3 mile hike at Watkins Glen State Park.  ~ 800 steps and increase in elevation. 

July 4 to July 6

July 6 - at lake, so minimal equipment.
Super set-
3 sets 8-12
Back Squat - 225 x 12 x 3 sets.  Up 10# and a few reps from last time.  Rest ~20s
HSPU - didn't have DB so subbed HSPU - did 8 per set, first few strict. HSPU were tough after the BS because midline was fatigued. 

rest 90s

Super set
3 sets 12-14
Barbell Walking lunges - 145,155,155x12.  Up a bit in weight from last time. Both times I have done these as Front rack. Rest 20s
Shrugs - large water jug in each hand x 20 reps.
rest 90s 

Super set
3 sets12-15
DB Side lateral raise - 10#/h x 12 reps per set.
Upright Row - used penally row again 85# x 12 for 3 sets

Ab circuit - 12-15 reps x 3 movements.
July 5- rest

July 4,
Run 30s @ 90%
rest 60s
x 12 sets. 

June 29 to July 3,2015

July 2
AM
A. FS x 3 - up to 245.  quick, fast, safe.
B. press 135x5, 135x5, 140x4, 135x5, 135x4

+
4 sets
8 DL 225
20 reverse crunch
10 DB snatch - 65#
15 air squats
~ 1:45 per set.  rested 2:15.  Unbroken,fast

PM
Row 2k in 6:58.7
rest 6 mins
Row 2k in 6:58.6
rest 6 mins
Cool down Row 2k in 7:58.

AMRAP (-2) Strict toes to bar  8,8,7,7,6.


July 1

~10 miles walking in the woods

June 30
A.speed bench 155 x 3 x 8 sets.

B1. db bench  60,65,70,70 x 12
B2. lat pulldown

C1. db fly x 12   20,22,25,27
C2. tbar row x 12   90,80,80,80

D1. barbell curl x 12
50,60,60
D2. cgbp x 12
155

E1. hammer curl x12 30lbs
E2. trciep rope pushdown x15  50,50,60

PM
~10 miles of walking in woods

June 29
A. BS  235x5,245x5,255x5,265x5,265x5
B. RDL 135x12, 165x12, 185x12, 185x11, 185x10

C. row sprint 20s rest 60s x 7
121-125m per set

D. hanging ab work