Doms are temporary, Mass fluctuates, but self-esteem lasts forever

[Shaolinkiwi]

Bit of background first.

I consider myself to be in the middle of intermediate and an advance lifter. I train for life to be fit to be happy.

My aim is to be lean while having some decent size behind me.

I've been training pretty consistently for some 12 years now, tired a number of programs and supps and learned a few things along the way.

Most recently my achievements of note is bulking from 182lbs to 200lbs using Dr Squats ABC workouts (which kick ar$e) This was a clean bulk and the first time I really applied myself in the kitchen as well as in the gym and the results showed.

Now I'm in the middle of a recomp trying to maintain my current weight (dropped to 195lbs) and reduce BF% as much as possible.
It's coming into summer in my end of the world and it's time to shed the winter coat.

I've been doing a hybrid program that I pieced together consisting of full body routines and LISS cardio one week. Followed by a 3 day split and HIIT cardio the next week and alternating these as Week A / Week B.

I've been doing this for 4 weeks now and while my weight as remained at 195lbs my BF% has dropped from 14% to 12%.

I'd like to reach 10% and re-evaluate then.

Hopefully some of you will join me for the ride, perhaps learning some things and hopefully teaching me a couple of things too!

[BendtheBar]

Hit it hard! Looking forward to seeing your progress.

[Shaolinkiwi]

Today was an intense cardio day to shake out the weekend cobwebs.

The idea to reduce the amount of time taken to complete the workout, taking only enough time between exercises to get your breath back.

Monday - (Intense Day)

*3 minutes high intensity jumping rope

*One arm dumbbell snatches – 1 x 10 each arm @ 50lbs

*3 minutes rowing machine

*Dumbbell squat and presses – 1 x 10 @ 45lbs

*3 minutes high intensity jumping rope

*Feet elevated push ups –50 reps

*Body weight rows up to smith bar with feet elevated on bench – 25 reps

*Dumbbell squat and presses – 1 x 10 @ 45lbs

*3 minutes high intensity stair climbing

*One arm dumbbell swings 2 sets
1 x 8 each arm @ 50lbs
1 x 8 each arm @ 35lbs

*Feet elevated push ups – 45 reps

*Body weight rows up to smith bar with feet elevated – 20 reps

*3 minutes high intensity jumping rope

finished with a 5 min incline walk for a cool down

Completed in 46 minutes.

Was a little bit slower today as I had a new guy join the group and it's the first time he's done this routine.

[jwood]

That is an intense looking workout and I will definitely be following your progress and I plan to learn a lot.

[Shaolinkiwi]

Originally Posted by jwood

That is an intense looking workout and I will definitely be following your progress and I plan to learn a lot.

Awesome glad to have your man. I plan on putting some pics up on here tonight so I can see the changes as well.

For the remainder of this week I have

Tuesday: LISS (low state steady) cardio
Wednesday: Light full body split
Thursday: LISS (low state steady) cardio
Friday: Can't make the gym that day as I have to lay grass an shift 42 pavers that weigh about 20kg each. Should be a good enough workout.

I'm cycling the intensity of the full-body splits to ensure adequate recovery using Periodization.

Periodization is an organized approach to training that involves progressive cycling of various aspects of my training program during a specific period of time.

The roots of periodization come from Hans Selye's model, known as the General adaptation syndrome (GAS), describing biological responses to stress.

Picked this up from Dr Squat - His book has influenced my routines ever since reading it.
"Hardcore Bodybuilding: A scientific approach by Frederick C. Hatfield, Ph.D."

[kitarpyar]

Subbed

[Shaolinkiwi]

Originally Posted by kitarpyar

Subbed

haha I sea u there

[strkout35]

damn that cardio looks pretty intense, i'm interested ha i'll be stopping by to check up on the progress

[Shaolinkiwi]

Originally Posted by strkout35

damn that cardio looks pretty intense, i'm interested ha i'll be stopping by to check up on the progress

please do.

It has to be fairly intense for me as I store fat easily. Can't remember which one is which...I think it's an endo-morph? i.e. find it hard to shed the weight I'm aiming for single digit BF% but it's stubborn to drop.

So I have to up my game, as this is one battle I will win, may take time as everyone's body burns fat from different areas at different times. So I just gotta keep on keeping on

[Shaolinkiwi]

Another cradio-laden workout today, I was meant to do 40 mins of LISS cardio but I got to the gym and both my buddy and me were feeling pretty good. Had a great sleep last night so thought stuff it let’s do some HIIT!!

So off we went and his what we got through today:

Floor wipes 1 x 50 x 90lbs**

Front Squats 2 x 20 x 90lbs Super setted with Barbell Clean press 2 x 10 x 90lbs

* Using the elliptical runner as my training buddy had a knee op a couple of months ago and still rehabbing.

20 mins elliptical runner Intervals
3 mins – lvl 7
Then incrementing 11, 12, 13, 14 reset
Then incrementing 11, 12, 13, 14 reset
Then incrementing 11, 12, 13, 16 reset
Then incrementing 11, 12, 17, 18 Finish

Cooled down with a slow walk on an incline.

** Got the floor wipes from the 300 workout. Lying on a bench in a smith rack put 45lb plates on each side and un-rack, holding this in the lock position you bring your feet to the right, back down, up the centre and back down, then up and over to the left…counts as 1 rep. Did that 50 times. Good for the abs and the shoulders.