Hello all
Very excited to be starting my first BP run soon. I’m waiting for delivery of my Ultimate Mass kit to arrive – not sure how long it will take as I’m in the UK.
So in the meantime, I thought I’d outline where I’m currently at and ask what might be a silly question while I’m waiting.
Age: 40
Height: 5’ 10’
Weight: 193 lbs
Body fat – not sure – a little more than I’d like.
Chest 42”
Waist 34”
Neck 16”
Arms 15.5”
Current supps.
As One 40
Desiccated liver tabs
I trained a lot in my late teens and early 20s. Got married, had four children, had no time/energy/motivation to train. Hit 40, looked in a mirror and thought “Who are you and what did you do with the other bloke?” So not quite in a mid-life crisis, maybe a blip.
So I’ve been back training for 3-4 months or so, and fairly please that my muscles have a better memory than my brain.
So, the stupid question… Are people counting the weight of the bar for bench and squat when calculating their 1RM?
I know it doesn’t really matter as long as your calculations are consistent, but just wondered what others are doing?
I’ll post again once my goodies have arrived and I get started.
Steve's 1st BP run
-
the_buffer
- Posts: 288
- Joined: Wed Sep 08, 2010 9:24 pm
- Contact:
-
the_buffer
- Posts: 288
- Joined: Wed Sep 08, 2010 9:24 pm
- Contact:
I agree, the community here is a breath of fresh air compared to certain other forums.
As for your training schedule, Rob is very much open to the idea of experimentation as well as making things work with your schedule.
For cardio you can train on an empty stomach and have great results because you'll be burning stored fat instead of glycogen.
As for weight training I've tried training on an empty stomach and I usually feel nauseous after. you probably want to do one (or both) of the two following:
1. you can try taking a moderately slow release carb/protein meal 30-60 min before training such as oatmeal and milk w/whey.
2. Another thing Rob suggests on these boards is the incorporation of a pre/intra/post workout drink combination. This would include a quick-release carb and protein combo like hydrolized whey & Karbolyn (and leucine powder for quicker protein synthesis). That could be taken just 15 min prior to working out as well as during the workout and then finish off whats left as your post-WO drink.
You may have to experiment a bit to see what works best for you, but those seem to be the most common methods.
As for your training schedule, Rob is very much open to the idea of experimentation as well as making things work with your schedule.
For cardio you can train on an empty stomach and have great results because you'll be burning stored fat instead of glycogen.
As for weight training I've tried training on an empty stomach and I usually feel nauseous after. you probably want to do one (or both) of the two following:
1. you can try taking a moderately slow release carb/protein meal 30-60 min before training such as oatmeal and milk w/whey.
2. Another thing Rob suggests on these boards is the incorporation of a pre/intra/post workout drink combination. This would include a quick-release carb and protein combo like hydrolized whey & Karbolyn (and leucine powder for quicker protein synthesis). That could be taken just 15 min prior to working out as well as during the workout and then finish off whats left as your post-WO drink.
You may have to experiment a bit to see what works best for you, but those seem to be the most common methods.
It's taken a while to get this run started, but following a 2½ week rest I started famine yesterday.
Weight – 191 (probably 3lbs of festive hangover)
RHR - 64
Workout 1.
Squats/Plate loaded seated row
220x6/176x6
220x6/176x6
200x6/176x6
Tbar/Wide grip pulldown
88x6/110x5
132x5/110x5
110x6/110x5
(Struggled to get the weight right on the Tbar)
Barbell curls
77x6
Preacher curls (machine)
66x6
Dumbell curls
33x6
Diet
Calories - 1653 (about 120 over required)
Protein - 36g
Weight – 191 (probably 3lbs of festive hangover)
RHR - 64
Workout 1.
Squats/Plate loaded seated row
220x6/176x6
220x6/176x6
200x6/176x6
Tbar/Wide grip pulldown
88x6/110x5
132x5/110x5
110x6/110x5
(Struggled to get the weight right on the Tbar)
Barbell curls
77x6
Preacher curls (machine)
66x6
Dumbell curls
33x6
Diet
Calories - 1653 (about 120 over required)
Protein - 36g
OK strong start man. Looks good.
Now heed this advice: If you at all feel sick, off or just not right during Famine - DISCONTINUE. You can't get traction during Feast if you're sick, and taking Famine too deep will come back to bite you. Hits me hard on day 3 so look for it then.
Otherwise, great work!!
Now heed this advice: If you at all feel sick, off or just not right during Famine - DISCONTINUE. You can't get traction during Feast if you're sick, and taking Famine too deep will come back to bite you. Hits me hard on day 3 so look for it then.
Otherwise, great work!!
Day 2
Weight – 189 (-2)
RHR – 64
Calories – 1076 (a little low)
Protein – 41g (a little high)
Day 3
Weight – 188 (-3)
RHR – 64
Workout 2.
Decline BP/Plate loaded Shoulder Press
176x15/66x12 (not inc machine weight)
Incline BP/ Plate loaded Shoulder Press
132x7/44x7 (not inc machine weight)
Wide BP/ Plate loaded Shoulder Press
154x10/22x10 (not inc machine weight)
Narrow BP/ Plate loaded Shoulder Press
44x10/11x10 (not inc machine weight)
Decline Close grip BP
44x10
Scull Crushers
44x10
Press downs
81x10
Workout: Session started at 5.45am which may account for screwing up the first set and went to 12-15 reps. Clearly this is getting to me and I’m not thinking that clearly (I think workout 3 is scaring me so much I subconsciously started that rep range.
One of the hardest parts was just getting down on the bench as my legs are still so sore.
Was amazed how weak I was – felt very pathetic pressing tiny weights on final shoulder sets.
Just spotted workout only took 15 minutes – I think I went too fast as well.
Feel drained and hungry, but in a good way. Pleased I have lost 1lb a day.
Surprised my RHR hasn’t lifted at all. Slightly disappointed to be honest as I was hoping to get a pass from Rob for workout 3, but I will do whatever it takes.
Must focus on keeping protein in range today which might be hard as I have a business lunch out, but will do my best.
Weight – 189 (-2)
RHR – 64
Calories – 1076 (a little low)
Protein – 41g (a little high)
Day 3
Weight – 188 (-3)
RHR – 64
Workout 2.
Decline BP/Plate loaded Shoulder Press
176x15/66x12 (not inc machine weight)
Incline BP/ Plate loaded Shoulder Press
132x7/44x7 (not inc machine weight)
Wide BP/ Plate loaded Shoulder Press
154x10/22x10 (not inc machine weight)
Narrow BP/ Plate loaded Shoulder Press
44x10/11x10 (not inc machine weight)
Decline Close grip BP
44x10
Scull Crushers
44x10
Press downs
81x10
Workout: Session started at 5.45am which may account for screwing up the first set and went to 12-15 reps. Clearly this is getting to me and I’m not thinking that clearly (I think workout 3 is scaring me so much I subconsciously started that rep range.
One of the hardest parts was just getting down on the bench as my legs are still so sore.
Was amazed how weak I was – felt very pathetic pressing tiny weights on final shoulder sets.
Just spotted workout only took 15 minutes – I think I went too fast as well.
Feel drained and hungry, but in a good way. Pleased I have lost 1lb a day.
Surprised my RHR hasn’t lifted at all. Slightly disappointed to be honest as I was hoping to get a pass from Rob for workout 3, but I will do whatever it takes.
Must focus on keeping protein in range today which might be hard as I have a business lunch out, but will do my best.