Warrior's 2nd Run
Warrior's 2nd Run
Just completed a week of rest and will be starting my 1st day of Famine tommorrow, here we go again! I am really shooting for the recomp this time trying to lose body fat and gain muscle. Rob is putting together a custom program for me so I'm pretty excited to get things underway. Was very happy with my 1st run except for the extra body fat I gained in the process.
Famine - Day One
Day one -Workout
Squats - 6reps @ 230lbs into
Dumbell rows- 6reps @ 90lbs
Tbar rows - 6reps @ 115lbs into
Pulldowns - 6reps @ 165lbs
Repeated above two more times
Biceps -
Standing Barbell curls - 6 reps @ 90lbs
Incline dumbell curls - 6reps @ 40lbs
Preacher curls - 6reps @ 70lbs ( less bar )
Cardio - 20min on tread mill
Diet for day one -
1200cal
Day one -Workout
Squats - 6reps @ 230lbs into
Dumbell rows- 6reps @ 90lbs
Tbar rows - 6reps @ 115lbs into
Pulldowns - 6reps @ 165lbs
Repeated above two more times
Biceps -
Standing Barbell curls - 6 reps @ 90lbs
Incline dumbell curls - 6reps @ 40lbs
Preacher curls - 6reps @ 70lbs ( less bar )
Cardio - 20min on tread mill
Diet for day one -
1200cal
Day five off Famine
Workout went as well as it could running on emty, I should say cardio workout. Man I forgot how hard the last famine was,lol. Completed 20min of cardio as well. I could have skipped this last workout but call me a sucker for punishment!!! Dropped 6lbs over the last 5 days, will be 7lbs tommorrow morning.
Tommorrow morning FEAST begins, 3 days of Buffet Mannia!!!!! Can't wait !
Workout went as well as it could running on emty, I should say cardio workout. Man I forgot how hard the last famine was,lol. Completed 20min of cardio as well. I could have skipped this last workout but call me a sucker for punishment!!! Dropped 6lbs over the last 5 days, will be 7lbs tommorrow morning.
Tommorrow morning FEAST begins, 3 days of Buffet Mannia!!!!! Can't wait !
Just finished the first 72hrs of eating and reset . Today I completed Workout # 1, it was alot more intence than I originally thought!!! Wow that was a lot of powder in the old formula to drink in one sitting ( 1000cal ) 40% of my daily calories. My stomach is still queezy,lol
Workout # 1 -
Decline barbell press static hold:
265 x 10 seconds
265 x 10 seconds
EDT #1:
Weighted Dips -6,6,6,6,6,6 - 45lbs
DB rows -6,6,6,6,6,6- 85lbs ( to light )
Seated barbell press static hold:
185 x 15 seconds
185 x 15 seconds
EDT #2:
Incline Dumbbells curl-6,6,5,5,4,3 -40lbs
Over head tricep extensions - 6,6,5,4,4,4-35lbs
Workout # 1 -
Decline barbell press static hold:
265 x 10 seconds
265 x 10 seconds
EDT #1:
Weighted Dips -6,6,6,6,6,6 - 45lbs
DB rows -6,6,6,6,6,6- 85lbs ( to light )
Seated barbell press static hold:
185 x 15 seconds
185 x 15 seconds
EDT #2:
Incline Dumbbells curl-6,6,5,5,4,3 -40lbs
Over head tricep extensions - 6,6,5,4,4,4-35lbs
Workout # 2 -
Top Range Range Rack Pulls Static hold:
225 x 10 seconds
225 x 10 seconds
EDT #1:
Barbell Squats -6,6,6,6,6,6 - 205
Seated Hamstring Curls -6,6,6,6,6,6- 125
Seated calf raises static hold:
180 x 15 seconds
180 x 15 seconds
Roman Deadlifts - 205 x 2 x 12
EDT #2:
Cable Crunches-6,6,5,5,4,3 -95
Hyper extensions - 6,6,6,6,6,6-35lbs
I was a little light on weight, I will definately increase where I can nex workout no that I more comfortable with the movements.
Top Range Range Rack Pulls Static hold:
225 x 10 seconds
225 x 10 seconds
EDT #1:
Barbell Squats -6,6,6,6,6,6 - 205
Seated Hamstring Curls -6,6,6,6,6,6- 125
Seated calf raises static hold:
180 x 15 seconds
180 x 15 seconds
Roman Deadlifts - 205 x 2 x 12
EDT #2:
Cable Crunches-6,6,5,5,4,3 -95
Hyper extensions - 6,6,6,6,6,6-35lbs
I was a little light on weight, I will definately increase where I can nex workout no that I more comfortable with the movements.
Workout # 3 -
Decline barbell press static hold:
265 x 10 seconds
265 x 10 seconds
EDT #1:
Weighted Dips -8,8,8,8,8,8 - 45lbs
DB rows -8,8,8,7,7,6- 90lbs
Seated barbell press static hold:
200 x 15 seconds
200 x 15 seconds
EDT #2:
Incline Dumbbells curl-8,8,8,7,7,6 -35lbs
Over head tricep extensions - 8,8,8,8,8,8-30lbs
I went a little lighter on a few things to keep good form and hit my 6-8 target reps, seemed to work well, I got a great pump after the workout.
Decline barbell press static hold:
265 x 10 seconds
265 x 10 seconds
EDT #1:
Weighted Dips -8,8,8,8,8,8 - 45lbs
DB rows -8,8,8,7,7,6- 90lbs
Seated barbell press static hold:
200 x 15 seconds
200 x 15 seconds
EDT #2:
Incline Dumbbells curl-8,8,8,7,7,6 -35lbs
Over head tricep extensions - 8,8,8,8,8,8-30lbs
I went a little lighter on a few things to keep good form and hit my 6-8 target reps, seemed to work well, I got a great pump after the workout.
Workout # 4 -
Top Range Range Rack Pulls Static hold:
250 x 10 seconds
250 x 10 seconds
EDT #1:
Barbell Squats -8,8,8,8,8,8 - 245
Seated Hamstring Curls -8,8,8,8,8,8- 125
Seated calf raises static hold:
180 x 15 seconds
180 x 15 seconds
Roman Deadlifts - 205 x 2 x 12
EDT #2:
Cable Crunches-8,8,8,8,8,8 -200lbs
Hyper extensions - 8,8,8,8,8,8-35lbs
Top Range Range Rack Pulls Static hold:
250 x 10 seconds
250 x 10 seconds
EDT #1:
Barbell Squats -8,8,8,8,8,8 - 245
Seated Hamstring Curls -8,8,8,8,8,8- 125
Seated calf raises static hold:
180 x 15 seconds
180 x 15 seconds
Roman Deadlifts - 205 x 2 x 12
EDT #2:
Cable Crunches-8,8,8,8,8,8 -200lbs
Hyper extensions - 8,8,8,8,8,8-35lbs
Workout # 5-
Decline barbell press static hold:
275 x 10 seconds
275 x 10 seconds
EDT #1:
Weighted Dips -12,12,12,12,11,11 - 45lbs
DB rows -12,11,11,10,8,7- 80lbs
Seated barbell press static hold:
200 x 15 seconds
200 x 15 seconds
EDT #2:
Incline Dumbbells curl-12,12,10,9,8,7 -30lbs
Over head tricep extensions - 12,12,12,12,11,11-25lbs
Decline barbell press static hold:
275 x 10 seconds
275 x 10 seconds
EDT #1:
Weighted Dips -12,12,12,12,11,11 - 45lbs
DB rows -12,11,11,10,8,7- 80lbs
Seated barbell press static hold:
200 x 15 seconds
200 x 15 seconds
EDT #2:
Incline Dumbbells curl-12,12,10,9,8,7 -30lbs
Over head tricep extensions - 12,12,12,12,11,11-25lbs
Thanks, Yes I track my diet as close as possible espeacially this recomp to see what my actual results will be. I'll keep the updates coming!Linkiroth wrote:Looking good. I might be pursuing the 3.0 template once I finish my run of Periodic (with some extra 3.0 knowledge utilized). This looks textbook; I'll be following along.
Do you track your nutrition at all? I'd be really curious to see how your diet goes along with your progress.
Workout # 6 -
Top Range Range Rack Pulls Static hold:
275 x 10 seconds
275 x 10 seconds
EDT #1:
Barbell Squats -12,12,12,12,12,12, - 205
Seated Hamstring Curls -12,12,12,12,12,12, - 60
Seated calf raises static hold:
180 x 15 seconds
180 x 15 seconds
Roman Deadlifts - 225 x 2 x 6
EDT #2:
Cable Crunches-12,12,12,12,12,12, - 190
Hyper extensions - 12,12,12,12,12,12, - 45
Top Range Range Rack Pulls Static hold:
275 x 10 seconds
275 x 10 seconds
EDT #1:
Barbell Squats -12,12,12,12,12,12, - 205
Seated Hamstring Curls -12,12,12,12,12,12, - 60
Seated calf raises static hold:
180 x 15 seconds
180 x 15 seconds
Roman Deadlifts - 225 x 2 x 6
EDT #2:
Cable Crunches-12,12,12,12,12,12, - 190
Hyper extensions - 12,12,12,12,12,12, - 45