30 September 2015

1. Incline bench:
   - 20 kg x 10
   - 50 kg x 15
   - 55 kg x 5
   - 60 kg x 5 x 2
   - 50 kg x 12 (max)

2. TBDL
   - 20 kg x 10
   - 50 kg x 5
   - 70 kg x 5
   - 80 kg x 5
   - 85 kg x 5
   - 90 kg x 5*
   - 70 kg x 10

3. Leg raises

29 September 2015

50 minutes of stationary bike ride with a few soft intervals.

28 September 2015

1 hour stationary bike ride with a few light intervals.

Serious overeating yesterday, planning low intake for the day.

27 September 2015

1. BB FSQ:
   - 20 kg x 10
   - 50 kg x 5
   - 55 kg x 10 x 2

2. Incline bench:
   - 20 kg x 10
   - 50 kg x 5
   - 55 kg x 10 x 2

3. TBDL:
   - 20 kg x 10
   - 50 kg x 5
   - 70 kg x 10 x 2

4. Chins:
   - 12, 10

5. Leg raises

Second consultation with Corey Nelson

Quick noes of the conversation.

There are three ways to go from now.

1. Get even leaner
2. Start growing conservatively
3. Pendulum swing - start rapid mass gain

Corey's recommendation is to get as lean as would ever want to be and then maintain it for a little while. It makes perfect set to me, as this approach will establish the new set point for leanness and low fat levels will be easier to maintain during growth.

Time frame for the next step - 8 weeks max.

The plan:

1. Add intensive fat loss days. Currently it is two lifting days (2200-2400 cal), three moderate loss days (1400-1700 cal) and two intensive days (700-1400 cal). Every week I have to add one intense fat loss day. By the end of the period I will have roughly 5 intense fat loss days.

2. Reduce calories on intensive fat loss days to 700-1000.

The idea, as before, is to lose fat without losing much muscle.

I may increase calories on lifting days to help preserve muscle. Should also have couple of rest days - I understand  rest from both training and fat loss.

Once again, the goal from now is to lose a bit more fat AND get used to maintaining the leanness, to establish the new set-point for the body. After that - confirm the results with DEXA. The latter in not absolutely necessary, and extra 2% of fat loss should be reflected in 2 - 2.5 cm reduction in waist size.

I mentioned to Corey that I have been following training template different to what he recommended. In stead of 3 x 5, 1 x 10 I was doing sets of ten. It doesn't seem to be a problem, as long as the weight lifted gradually trickles up. After a while the progress may stall, then it will be the time to switch to sets of 5 - not necessarily very heavy.

23 September 2015

1. BB FSQ:
   - 20 kg x 10
   - 50 kg x 5
   - 60 kg x 5
   - 65 kg x 10 x 2*

2. Weighted dips:
   - 20 kg x 10
   - 20 kg x 11 (max)*

3. TBDL:
   - 50 kg x 5
   - 70 kg x 5
   - 80 kg x 5
   - 85 kg x 5 x 2
   - 75 kg x 10

4. Abs - machine leg raises

22 September 2015

35 minutes stationary bike interval session.

21 September 2015

35 minutes stationary bike ride. 10 x 1 minute intervals of varying intensity.

19 September 2015

DEXA scan yesterday.

10% total body fat, on the dot! Better than expected. Very pleased with the result.

1. TBDL:
   - 20 kg x 10
   - 50 kg x 5
   - 75 kg x 20*

2. Incline bench:
   - 20 kg x 10
   - 50 kg x 10
   - 55 kg x 10

3. Chins:
   - BW x 16 (max)*

19 September 2015

20 minutes stationary bike interval ride.

16 September 2015

1. FSQ:
   - 20 kg x 10
   - 45 kg x 5
   - 57.5 kg x 20*

2. Weighted dips:
   - BW x 10
   - 15 kg x 10
   - 15 kg x 13 (max)*

3. BB biceps curls:
   - 27.5 x 10 x 2

4. Machine leg raises x 10

15 September 2015

50 min stationary bike ride, about 350 cal burn

13 September 2015

A bit of a blowout with the diet, more or less intentional. The session is planned as high volume.

1. TBDL:
   - 20 kg x 10
   - 50 kg x 10
   - 72.5 kg x 20*

2. Incline bench:
   - 20 kg x 10
   - 40 kg x 10
   - 50 kg x 10 x 2

3. Biceps curls:
   - 25 kg x 10 x 2

4. FSQ:
   - 20 kg x 10
   - 50 kg x 10 x 3

5. Abs - machine leg raises:
   - 10 x 2

12 September 2015

20 minutes interval session on the stationary bike

11 September 2015

1. BB FSQ:
   - 20 kg x 10
   - 45 kg x 10
   - 55 kg x 10 x 2
   - 50 kg x 10

2. Incline bench:
   - 20 kg x 10
   - 50 kg x 10
   - 60 kg x 10
   - 65 kg x 10*

3. Chins:
   - 15 (max)

9 September 2015

1. BB  FSQ:
   - 20 kg x 10
   - 40 kg x 10
   - 50 kg x 10

2. Incline bench:
   - 20 kg x 10
   - 40 kg x 10
   - 50 kg x 10 x 2

3. TBDL:
   - 50 kg x 5
   - 70 kg x 20*

8 September 2015

30 min interval session on stationary bike

7 September 2015

45 minutes stationary bike ride: moderate pace with a few intervals.

Big diet blowout yesterday, mostly intentional. Planning intensive fat loss today. PT-141 400 mg in the morning for appetite control, for what it's worth. Usual combo dosages.

6 September 2015

1. BB FSQ:
   - 20 kg x 10
   - 45 kg x 5
   - 55 kg x 20*

2. Weighted dips:
   - BW x 10
   - 12.5 kg x 10
   - 12.5 kg x 12 (max)

3. TBDL:
   - 20 kg x 10
   - 70 kg x 5 x 4 sets
   - 70 kg x 10

4. BB biceps curls:
   - 27.5 kg x 10 x 2

5 September 2015

20 min interval ride on the stationary bike.

4 September 2015

1. BB FSQ:
   - 20 kg x 10
   - 50 kg x 10 x 2

2. Incline bench:
   - 20 kg x 10
   - 40 kg x 10
   - 50 kg x 10 x 2

3. Chins:
   - 10 x 2

4. Standing triceps extensions:
   - 15 kg x 10

5. Hanging leg raises x 10

3 September 2015

Stationary bike interval session:

30 min intervals x 6

Total time - 20 min

2 September 2015

Tanita showing 13.8% body fat. First time in a quite a while I am below 14%.

Workout:

1. BB FSQ:
   - 20 kg x 10
   - 40 kg x 5
   - 55 kg x 10 x 2

2. Weighted dips:
   - BW x 10
   - 10 kg x 10
   - 10 kg x 11 (max)

3. TBDL:
   - 50 kg x 10
   - 60 kg x 20 (for the sake of variety)

4. BB curls:
   - 20 kg x 10
   - 25 kg x 10 x 2

5. Hanging leg raises
   - 8 x 2

31 August

1 hour stationary bicycle ride