I started this new program this last week. The training had a lot more strength to it and my body definitely reacted to it that way. On most mornings I was asked to a fasted cardio session. I actually liked starting my day that way. Like I mentioned before, the strength work had my body tired by the end of the week and my knee tightened up pretty good by Friday.
I noticed initial changes to my body comp and that is great. I do have picture to track my progress, but I am definitely not ready to share them yet on the interwebz. Maybe when its all over and I am leaner, but for now, my focus is on staying strict.
I was slightly surprised Saturday Morning. For the first time since starting this training goal, I saw an increase in my weight. Disappointing, yes, but not beyond reason. I was 4lbs up from last week. We are talking about less than 2% of my body weight. Could it be retention? Could it be a reaction to the focus on slower, more grinding lifts through the week? I am not too stressed about it, but I am definitely going to focus my next week's energy on making sure I monitor all my sodium intake, and that I have absolutely zero artificial flavors or hidden whatever-could-be-in-this ingredients in my food.
The fact that I felt and saw a difference in my body doing this training means it was a positive experience. I think after the first week, my body will get used to the method of training and I will see a loss. I am okay with giving a bit of my lean mass in the process. Just like my fat mass, I feel like I have too much anyways.
Anyways.. here is my training along with my daily macros:
===========================
Sunday:
4 Sets
8 Deadlifts (100/130/140/150)
+
3 Sets:
A1: 10 Ring Rows
A2: 10 Push Ups
+
3 Sets:
B1: 10 Narrow Grip Bench Press (60/70/75)
B2: 10 Ball Slams (40#)
+
4 Sets:
Airdyne
40 sec on
rest 2 min (Total Cals 89)
Nutrition:
Calories 2777
Protein 171g
Fat 244g
Net Carbs 3g
===========================
Monday:
AMRAP in 12 min:
5 Power Snatch (40kg)
30 Double Unders
(8+1 Rounds)
+
5 Sets:
6 Strict Hanging Leg Riases
6 Reverse Hypers 1 sec pause at top
Completed
Nutrition:
Calories 2141
Protein 126g
Fat 186g
Net Carbs 2g
===========================
Tuesday:
AM
On Fast
Airdyne 30 min <120bpm
Airdyne 212cals
PM
4 Sets
8 Back Squats Slow Tempo
(100kg)
+
3 Sets:
A1: 10 Pull Ups
A2: 10 seated KB Press (40kg)
+
3 Sets:
B1: 10 Bent Row (60kg)
B2: 10 Burpees with strict pushup
Nutrition:
Calories 2246
Protein 189g
Fat 165g
Net Carbs 10g
===========================
Wednesday:
AM
On Fast
Airdyne 30 min <120bpm
(263 cals)
PM
6 Sets
3 Min AMRAP
7 Burpees
2 MB Clean (80#)
7 RKBS (32)
Rest 90 Sec
(2+9/3/2+7/2+2/2+1/2+3)
+
EMOM for 20 Min
2 Power Cleans + 1 Jerk (70kg)
Completed
Nutrition:
Calories 2453
Protein 151g
Fat 164g
Net Carbs 13g
===========================
Thursday:
Rest
Nutrition:
Calories 2390
Protein 149g
Fat 201g
Net Carbs 1g
===========================
Friday:
AM
On Fast
Airdyne 30 min <120bpm
(220 cals)
+
4 Sets
2 Clean Extensions
1 Power Clean
2 Power Jerks
Rest 3 min
(80/90/100/110)
4 Sets
2 Power Snatch
3 Behind the Neck Jerk
Rest 3 min
(60/70/80/80)
Knee was starting to feel real tight from the snatches. Started to warm up but it didn't let go so I stopped and did some mobility. No PM Workout
===========================
Saturday:
AM
On Fast
Airdyne 30 min <120bpm
(242 cals)
PM CLOSE TO CARB NITE TIME
6 Sets
3 Bench Press
(90kg)
6 Sets
3 Deadlift
(120kg)
3 sets
10 narrow grip bench press (70kg); 1 min rest
10 sumo deadlif (70kg)t; 1 min rest
then
20 toes to bar + 80 situps for time
(7min 46 sec)
2 sets:
Airdyne
30 Sec All Out Effort
Rest 3 Min
(21/23cals)
===========================
On to next week!
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