Monthly Archives: March 2013

Workouts ’13: Week of Mar 24

DELOAD WEEK!

  • Trap Bar Deadlift:
    • 95 lb x 10 reps
    • 145 lb x 10 reps
    • 175 lb x 8 reps
    • 175 lb x 8 reps
    • 175 lb x 8 reps
  • Hammer Dumbbell Curl:
    • 25 lb x 8 reps
    • 40 lb x 8 reps
    • 40 lb x 8 reps
    • 40 lb x 8 reps
  • Walking:
    • 1:00:00 || 3.2 mi || flat

Mar 26, 2013

  • Walking:
    • 1:00:00 || 3 mi || flat
  • Chin-Up:
    • 16 reps || weighted || 10 lb
  • Push-Up:
    • 55 reps
    • 15 reps
    • 15 reps
  • V-Bar Pulldown:
    • 120 lb x 8 reps
    • 120 lb x 8 reps
    • 120 lb x 8 reps
  • Body Weight Squat:
    • 25 reps
    • 25 reps
  • EZ-Bar Curl:
    • 40 lb x 10 reps
    • 70 lb x 12 reps
    • 70 lb x 12 reps
    • 70 lb x 12 reps
  • Triceps Pushdown:
    • 40 lb x 10 reps
    • 70 lb x 8 reps
    • 70 lb x 8 reps
    • 70 lb x 8 reps
  • Cable One Arm Tricep Extension:
    • 20 lb x 12 reps
    • 30 lb x 10 reps
    • 30 lb x 10 reps
  • Standing One-Arm Biceps Cable Curl:
    • 40 lb x 10 reps
    • 50 lb x 10 reps
    • 50 lb x 10 reps
  • Seated Dumbbell Shoulder Press:
    • 30 lb x 10 reps
    • 30 lb x 10 reps
    • 30 lb x 10 reps
  • Front Dumbbell Raise:
    • 20 lb x 8 reps
  • Body Weight Squat:
    • 25 reps
    • 25 reps
  • Walking:
    • 1:20:00 || 4.2 mi || flat
  • Hiking:
    • 8:45:00 || 11.1 mi || 135 BPM || Mountains! || 25 lb pack
    • Skyline Trail, up only. 8000+ ft of climbing.

Workouts ’13: Week of Mar 17

  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Body Weight Squat:
    • 20 reps
  • Barbell Squat:
    • 95 lb x 10 reps
    • 135 lb x 8 reps
    • 185 lb x 2 reps
    • 205 lb x 8 reps
    • 185 lb x 10 reps
  • Chin-Up:
    • 8 reps || assisted || -40 lb
    • 14 reps || weighted || 10 lb
    • 10 reps
    • 8 reps
    • 9 reps
    • Notes:
      • Miserable chins workout. Just didn’t have ‘it’ today.
  • Barbell Curl:
    • 58 lb x 10 reps
    • 88 lb x 8 reps
    • 78 lb x 10 reps
  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Elbow-Supported Dumbbell External Rotation:
    • 10 lb x 12 reps
    • 10 lb x 12 reps
  • Internal Shoulder Cuff Rotation (Lucky Cat):
    • 10 lb x 10 reps
    • 10 lb x 10 reps
  • Cable External Rotation:
    • 20 lb x 10 reps
    • 20 lb x 10 reps
  • Dumbbell Bench Press:
    • 30 lb x 10 reps
    • 55 lb x 8 reps
    • 75 lb x 4 reps
    • 85 lb x 2 reps
    • 100 lb x 6 reps
    • 90 lb x 7 reps
    • 85 lb x 8 reps
  • Standing Barbell Shoulder Press (OHP):
    • 45 lb x 10 reps
    • 75 lb x 6 reps
    • 95 lb x 2 reps
    • 115 lb x 5 reps
    • 105 lb x 4 reps
    • Notes:
      • another MISERABLE workout. Time for a deload week and time to get back to tracking calories and macros
  • Body Weight Squat:
    • 25 reps
    • 25 reps
    • 25 reps
    • Notes:
      • DOMS Damage Control
  • Walking:
    • 1:00:00 || 3 mi || flat
  • Barbell Deadlift:
    • 75 lb x 10 reps
    • 135 lb x 10 reps
    • 185 lb x 6 reps
    • 225 lb x 2 reps
    • 275 lb x 1 reps
    • 325 lb x 4 reps
    • 275 lb x 8 reps
    • 235 lb x 12 reps
    • Notes:
      • Set 6 (325 lbs)- used hooks
  • Dips – Triceps Version:
    • 20 reps
    • 20 reps
    • 16 reps
  • Wide-Grip Pull-Up:
    • 8 reps || assisted || 40 lb
    • 8 reps
  • Hiking:
    • 2:15:00 || 4.5 mi || light hills || 25 lb
    • Whitewate Canyon Preserver w/ family & friends

LeanGains Plan: Round III

Goal

Increase strength levels while maintaining or improving current body fat percentage over 8 weeks (03/24/13 – 05/19/13)

Target (guesstimate) – 168.0 lbs w/ 30” waist ~ 7-8% bodyfat

Current Measurements

Body
Weight: ~168 lbs
Waist: 31.0625″
Body fat per http://www.1percentedge.com/ifcalc/: 10.1%
Body fat per skin-fold test: 9.4% (6 mm at suprailliac site on 3/25/13)
Body fat per Navel research method: 8.43%
Average Body fat: 9.31%

Strength
Neutral Grip Dumbbell Bench Press: 100 x 6 reps ~ 116 lb 1RM (measured 03/20/12)
Dead Lifts: 275 x 12 reps ~ 380 lb 1RM (measured 03/14/13)
Squats: 205 lbs x 8 reps ~ 255 lb 1RM (measured  03/18/13)
Weighted Chins: BW(167 lbs) + 70 lbs x 3 reps ~ 250 lb 1RM (measured  03/04/13)
Weighted Dips: BW(167 lbs) + 50 lbs x 8 reps ~ 269 lb 1RM (measured  03/08/13)
Standing Overhead Press: 115 lbs x 5 reps (03/20/13)

Plan

Intermittent Fasting and Reverse Pyramid Training per LeanGains approach.

Diet 
Caloric and macronutrient intake calculated by http://www.1percentedge.com/ifcalc/ with custom adjustments (minimum 180 g protein per day). This round will include two different cycles – a 4 week lean massing cycle and a 4 week cut.

Cycle 1: Lean Massing (03/24 – 04/20)

Rest Days

  • Eat at -10% TDEE (2000 kCals)
  • 25/75 carb to fat or .30P/.57C/.13F
  • Daily Intake 2000 kcal / 195 g protein / 80 g carbs / 100 g fat
  • First meal  – 1000 kcal / 100 g protein / 40 g carbs / 50 g fat
  • Carb Intake
    • will try to limit it to less than 80 grams and make up difference by eating more protein
    • avoiding starchy carbs and grains
    • most carbs will come in the form of leafy green veggies and fruit (oranges mostly)

Training Days

  • Eat at +15% (2500 kCals)
  • 85/15 carb to fat or .39P/.16C/.45F
  • Daily intake – 2500 kcal / 195 g protein / 365 g carbs / 35 g fat
  • First meal  – 1200+ kcal / 100 g protein / 180 g carbs / 17 g fat
  • Will try to minimize fat intake. If needed, will eat extra protein to meet caloric needs due to loss of fat calories.
    • Will try to keep overall daily average of fat (rest day fat + training day fat) near 65 grams per day.

Cycle 2: Cut (04/21 – 05/19)

Rest Days

  • Eat -25% TDEE (1775 kCals)
  • 25/75 carb to fat or .43p/.15C/.42F
  • Daily Intake 1775 kcal / 195 g protein / 65 g carbs / 80 g fat
  • First meal  – 1000 kcal / 100 g protein / 30 g carbs / 40 g fat
  • Carb Intake:
    • will try to limit carbs as much as possible and make up difference by eating more protein
    • No starchy carbs and grains
    • most carbs will come in the form of leafy green veggies and fruit (oranges mostly)

Training Days

  • Eat @ TDEE (2225 kCals)
  • 75/25 carb to fat or .35P/.49C/.16F
  • Daily intake – 2225 kcal / 195 g protein / 270 g carbs / 40 g fat
  • First meal  – 1200+ kcal / 100 g protein / 150 g carbs / 20 g fat
  • Allow more freedom re: caloric intake on training days, will eat somewhere between -10% TDEE and TDEE.
  • Will try to minimize fat intake. If needed, will eat extra protein to meet caloric needs due to loss of fat calories.
    • Will try to keep overall daily average of fat (rest day fat + training day fat) near 58 grams per day.

 

Workouts:
Workout 1 (Monday)

  1. 10-min walk to gym (warm-up).
  2. Squats: 2-3 sets of 6-8 reps reverse pyramid style
    Rest 3 mins between sets*
  3. Chins: 2-3 sets of 3-5 reps reverse pyramid style
    Rest 3 mins between sets*
  4. Fat Bar Curls: 1-2 sets of 8-10 reps (optional)
    Rest 2 mins between sets
    *Alternating sets of squats and chins. For example:
    Squats, 90 sec rest, Chins, 90 sec rest, Squats

Workout 2 (Wednesday)

  1. 10-min walk to gym (warm-up).
  2. Rotator Cuff Exercises
  3. Neutral Grip Dumbbell Bench Press: 2-3 sets of 5-7 reps reverse pyramid style.
    Rest 3 mins between sets
  4. Standing Overhead Press: 2-3 sets of 5-7 reps reverse pyramid style.
    Rest 3 mins between sets

Workout 3 (Friday)

  1. 10-min walk to gym (warm-up)
  2. Deadlift: 2-3 sets of 4-6 reps reverse pyramid style.
    Rest 3 mins between sets
  3. Pull-ups: 1-2 sets with body weight.
    Rest 3 mins between sets
  4. Dips: 2-3 sets of 6-8 reps reverse pyramid style.
    Rest 3 mins between sets

LeanGains: 4 months

Body Measurements

     Starting (11/10/12) Ending (03/05/13)1 Difference
Weight 178   166 -12 lbs
Waistline 35.00″ 30.875″ -4″
Average Body Fat %2  17%  9%3 -8%
Lean Body Mass (LBM)  147.8  151.4 lbs  +3.6 lbs
 Lbs of Body Fat  30.2 lbs  14.6 lbs  -15.6 lbs

1The numbers in this column were taken over 3 days and averaged to give a more accurate reading, as body weight can fluctuate greatly
2Average body fat % is the average of the numbers I get from IFCalculator (18%), Skinfold (15.7%, using suprailliac site only) and Naval Research Method (17.24%).
3This number seems low to me, but I attained it using the same methods that I started the cycle with. For the sake of consistency, I am using this number. 

Strength Measurements

Exercise Estimated 1RM4
(Nov 2012)		 Estimated 1RM4
(Mar 2013)		 Difference
Barbell Bench Press  230 lbs 270 lbs  +40 lbs
Neutral Grip Dumbbell Bench Press  90 lbs 113 lbs +23 lbs
Barbell Dead Lift  230 lbs 355 lbs +115 lbs
Barbell Squat  170 lbs 245 lbs +70 lbs
Chin-Ups (body weight)  8 reps  16 reps5 +8 reps
Dips  8 reps 20 reps6  +12 reps

41 Rep Max is calculated using the 1RM Calculator or Bench Press Calculator.
5 & 6 Weight added to dip belt to simulate starting body weight (178 lbs).

Workouts ’13: Week of Mar 10

  • Chin-Up:
    • 8 reps
    • 3 reps || weighted || 65 lb
    • 4 reps || weighted || 55 lb
    • 6 reps || weighted || 45 lb
    • 12 reps
  • Body Weight Squat:
    • 20 reps
  • Barbell Squat:
    • 95 lb x 10 reps
    • 135 lb x 8 reps
    • 195 lb x 10 reps
    • 175 lb x 12 reps
  • FAT Bar (grip strength) Barbell Curl:
    • 48 lb x 10 reps
    • 78 lb x 8 reps
    • 68 lb x 10 reps
  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Elbow-Supported Dumbbell External Rotation:
    • 10 lb x 12 reps
    • 10 lb x 12 reps
  • Internal Shoulder Cuff Rotation (Lucky Cat):
    • 10 lb x 10 reps
    • 10 lb x 10 reps
  • Cable External Rotation:
    • 20 lb x 10 reps
    • 20 lb x 10 reps
  • Barbell Bench Press:
    • 95 lb x 10 reps
    • 135 lb x 6 reps
    • 185 lb x 3 reps
    • 205 lb x 10 reps
    • Shoulders very sore… won’t do barbell bench again for a LONG time!
  • Standing Barbell Shoulder Press (OHP):
    • 45 lb x 10 reps
    • 75 lb x 6 reps
    • 95 lb x 4 reps
    • 115 lb x 5 reps
    • 105 lb x 6 reps
    • 95 lb x 7 reps
  • Body Weight Squat:
    • 25 reps
    • 25 reps
    • 25 reps
    • 25 reps
  • Walking:
    • 0:20:00 || 1 mi || flat
  • Body Weight Squat:
    • 25 reps
    • 25 reps
    • 25 reps
    • 25 reps
    • Notes:
      • DDC
  • Body Weight Squat:
    • 25 reps
  • Barbell Deadlift:
    • 75 lb x 10 reps
    • 135 lb x 10 reps
    • 185 lb x 8 reps
    • 235 lb x 2 reps
    • 275 lb x 12 reps
    • 245 lb x 10 reps
    • 215 lb x 10 reps
    • Notes
      • Set 5 (275×12) used hooks. Short week, so lighter weight/higher reps on top set
  • Dips – Triceps Version:
    • 8 reps || assisted || 40 lb
    • 20 reps || weighted || 10 lb
    • 12 reps || weighted || 25 lb
    • 16 reps
  • Pull-Up:
    • 6 reps || weighted || 10 lb
  • Barbell Shrug:
    • 118 lb x 16 reps
    • 138 lb x 8 reps
    • 138 lb x 8 reps
  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Hiking:
    • 5:31:12 || 10 mi || 128 BPM || Mountains! || 25 lb
    • Timber Mtn via Icehouse Canyon

LeanGains Results: Round II

Intro

Here is my second cycle of using the LeanGains style of eating for the purpose of fat loss. My first 6 week cycle is documented in the blog post entitled ‘LeanGains Results: Round I.’ If you are unfamiliar with LeanGains and/or Intermittent Fasting, I recommend that you take a look at that post and the links contained within. Unless noted otherwise, I followed the same principles/procedures/methods contained within that document. This post will make much more sense if you read that post.

Background

After my first 6 weeks of LeanGains went well, I took two weeks off from the diet and ate whatever I wanted (within reason) over the holidays. I still fasted 12-16 hours per day and tried to make sure my protein intake was high (160-200 grams per day). Initially, I was planning to do the 6 week cut (11/10/12 – 12/24/12),  then start a Body Recomposition cycle (-20/+20) after the holidays.  Since the cut was relatively easy for me, I instead decided to cut again and increase the time period to 8 weeks.

My Plan & Goals

My plan for this cycle is documented here: LeanGains Plan: Round II. In general I planned to follow what I did during my first cycle with some small modifications.

Goal-wise I wanted to lose 2 inches from my waistline (measured at navel), which I believed would reduce my body fat percentage to less than 10 over an 8 week period (1/6/13 – 3/3/13). During this cut, I hoped to maintain or increase my strength. I estimated that my final measurements would be approximately 165.0 lbs with a 30.75” waistline. According to some online calculators, that would decrease my body fat percentage to around 9.5%. To measure body fat percentage, I would use three methods: IFCalculator, Skinfold (suprailliac site only) and Naval Research Method. I would take the average of these three methods and use that number as my body fat percentage.

Continue reading →

Workouts ’13: Week of Mar 3

  • Hiking:
    • 1:38:00 || 3.5 mi || 119 BPM || Mountains! || 25 lb
    • Blue Mtn – Up south end trail to road, then to summit. Down road.

Mar 4, 2013

  • Running:
    • 0:13:00 || 1.2 mi || flat
  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Chin-Up:
    • 5 reps
    • 3 reps || weighted || 70 lb
    • 3 reps || weighted || 60 lb
    • 4 reps || weighted || 50 lb
    • 10 reps
  • Body Weight Squat:
    • 20 reps
  • Barbell Squat:
    • 95 lb x 8 reps
    • 135 lb x 4 reps
    • 185 lb x 8 reps
    • 95 lb x 20 reps
  • Barbell Curl:
    • 58 lb x 10 reps
    • 78 lb x 12 reps
    • 78 lb x 10 reps
  • Plate Pinch:
    • 25 lb x 75 sec

Mar 5, 2013

  • Walking:
    • 0:20:00 || 1 mi || flat
  • Body Weight Squat:
    • 25 reps
    • 25 reps
    • 25 reps
    • Notes:
      • DOMS Damage Control
  • Walking:
    • 0:40:00 || 2.2 mi || flat (+81 pts)
  • Elbow-Supported Dumbbell External Rotation:
    • 10 lb x 12 reps (+18 pts)
    • 10 lb x 12 reps (+18 pts)
  • Internal Shoulder Cuff Rotation (Lucky Cat):
    • 10 lb x 10 reps
    • 10 lb x 10 reps
  • Cable External Rotation:
    • 20 lb x 10 reps
    • 20 lb x 10 reps
  • Barbell Bench Press:
    • 95 lb x 8 reps
    • 135 lb x 4 reps
    • 185 lb x 4 reps
    • 205 lb x 1 reps
    • 225 lb x 5 reps
    • Notes:
      • Disappointed with 225 x 5. Was hoping for a set of 8 or so, but had a hard time controlling the weight. Will try 210 for max reps next week.
  • Dumbbell Bench Press:
    • 55 lb x 12 reps
    • 55 lb x 12 reps
  • Standing Barbell Shoulder Press (OHP):
    • 40 lb x 10 reps
    • 75 lb x 7 reps
    • 105 lb x 4 reps
    • 115 lb x 5 reps
    • 105 lb x 6 reps
    • 95 lb x 6 reps
  • Body Weight Squat:
    • 25 reps
    • 25 reps

 

  • Walking:
    • 0:20:00 || 1 mi || track
  • Body Weight Squat:
    • 25 reps
    • 25 reps

 

  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Barbell Deadlift:
    • 95 lb x 10 reps
    • 135 lb x 8 reps
    • 185 lb x 6 reps
    • 235 lb x 4 reps
    • 275 lb x 10 reps
    • 265 lb x 7 reps
    • 235 lb x 10 reps
    • Notes:
      • Set 5(275)- used hooks
  • Dips – Chest Version:
    • 8 reps (+29 pts)
    • 8 reps || weighted || 50 lb
    • 8 reps || weighted || 35 lb
    • 16 reps
  • Wide-Grip Pull-Up:
    • 11 reps
    • 8 reps
  • Hiking:
    • 1:15:00 || 2 mi || moderate hills || 25 lbPrado Lane family walk

LeanGains Journal: Round II

Please note, the entries for Weeks 1-5 were written during week 6, using some notes I had taken. During week 6 I decided that I should make the journal entries a weekly exercise to log how I’m feeling and what I’m thinking. 

Week 1: Jan 6 – Jan 13, 2013

Diet

First week back to restricting calories and carb/fat cycling. The start of the week was tough, but I got back into the groove quickly. My intake was in line with my goals on rest days, but I found myself wanting to eat more on training days. I am curious if this will continue or if it’s just my body readjusting to the diet.

Carbs (g) Protein (g) Fat   (g) Calories
Average 135 197 46 1722 kCal
Rest Day 62 181 55 1464 kCal
Training 234 207 34 2056 kCal

Continue reading →