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Warrior's 2nd Run

Posted: Sun May 01, 2011 9:53 pm
by warrior
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.

Posted: Mon May 02, 2011 9:41 pm
by warrior
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

Posted: Tue May 03, 2011 10:08 pm
by warrior
Famine - Day two

1200cal
61rhr
weight down 2lbs

So far so good, can't wait for my custom program, Rob ( hint hint)

Posted: Fri May 06, 2011 7:10 pm
by warrior
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 ! :lol:

Posted: Tue May 10, 2011 6:57 pm
by warrior
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

Posted: Thu May 12, 2011 9:37 pm
by warrior
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.

Posted: Fri May 13, 2011 6:37 am
by RobRegish
Traction, is underway.. :)

Posted: Sat May 14, 2011 10:24 am
by warrior
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.

Posted: Wed May 18, 2011 6:44 pm
by warrior
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

Posted: Wed May 18, 2011 6:48 pm
by warrior
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

Posted: Wed May 18, 2011 6:56 pm
by Linkiroth
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.

Posted: Thu May 19, 2011 7:14 am
by RobRegish
"Textbook", indeed... :)

Shades of Turboflex!!! :):):)

Posted: Fri May 27, 2011 6:37 pm
by warrior
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.
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!

Posted: Sat May 28, 2011 11:03 am
by warrior
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