Chronicles of a Healthy Lifestyle

3 X 15 ab roller
3 X 15 60mm band eccentric abdominal brace
3 X 10 leg raises on dip station

Front squat
2 X 4 X 80kg (warm-up)

Back squat
2 X 4 X 100kg

Bench press
2 X 4 X 61kg (warm-up)
2 X 5 X 81kg

Deadlift
2 X 4 X 100kg (warm-up)
2 X 4 X 120kg

Military press
2 X 4 X 40kg (warm-up)
2 X 4 X 60kg

Weighted Wide-grip pull-up
2 X 4 X 15kg(warm-up)
2 X 4 X 25kg

Weighted Dips (tricep focus)
2 X 4 X 30kg

Barbell rows
2 X 4 X 70kg (warm-up)
2 X 4 X 90kg

DB curls
2 X 4 X 22.5kg

No cardio post-workout.

Weight– sad case. now at 76.4kg. Dropping weight? How come? Must continue the 8 meals a day like before. Been having just 6 meals a day since 3 days ago.

Bodyfat? Don’t know, but still have 4 obvious abs.

well, things are coming aloong fine….

Tomorrow I start phase 3 of the Tri-Phase training… which is MON-Wed-Fri total body workout.
Made some gains in size and strength and I am pretty happy about it.

I reached 80.4kg sometime in the last week, but that was when I totally skipped cardio. This week when I started a bit of cardio again I am down to 78kg. Good as this is still 10kg more than last month.

Uploaded some videos on youtube of me doing weighted pull-ups.

Last week was my much-needed break from weights.

How did i manage to stay away from the gym? Simple… I was in a 5 day outdoor learning experience for us PE teachers. Compulsory, thus had no choice.

Well, honestly I did manage to sneak in some workouts here and there… On 2 nights I did 100 pull-ups and 100 dips. Also, I was lugging around a 40 to 60 kg bag all the way throughout. Good cardio.

Now its back to serious shit.

I am now in the 1st week of Tri-Phase Training. Following it word-for-word from Scivation books. I plan to do this for 10 weeks, in which the last week is a rest week.

That will leave me with 25 weeks left. Another 30 days of Opt’s style of German Volume Training is on the cards. After that, moving over to proper preparation for the comp with 30 days of Advanced German Body Composition training, which is basically lactic acid training.

Check this out.
The Advanced German Body Composition Program
You will perform 2 exercises each training session using the following split:
Day One: Chest and Back?
Day Two: Legs?
Day Three: Off?
Day Four: Shoulders and Arms?
Day Five: Off?Repeat
The cycle is meant to be performed 6 times. Doing it longer will result in diminishing returns.
Here are some suggested movements, along with the prescribed rest periods.

Day One: Chest and Back
A1. 6 Incline Dumbbell Presses at 45-degree angle?
Rest 10 seconds?
A2. 12 Incline Barbell Presses at 45-degree angle?
Rest 10 seconds?
A3. 25 Incline Dumbbell Press at 30-degree angle?
Rest 2 minutes?
Repeat 3 times

B1. 6 Weighted Chins?
Rest 10 seconds?
B2. 12 Bent-over Rows?
Rest 10 seconds?
B3. 25 Seated Cable Rows to Neck?
Rest 2 minutes?
Repeat 3 times

Day Two: Legs
A1. 6 Squats?
Rest 10 seconds?
A2. 12 Lunges?
Rest 10 seconds?
A3. 25 Leg Extensions?
Rest 2 minutes?
Repeat 3 times

B1. 6 Leg Curls?
Rest 10 seconds?
B2. 12 Romanian Dead Lifts?
Rest 10 seconds?
B3. 25 Reverse Hypers or Back Extensions?
Rest 2 Minutes?
Repeat 3 times

Day Three: Off
Day Four: Arms and Shoulders
A1. 6 Seated Dumbbell Presses?
Rest 10 seconds?
A2. 12 Seated Lateral Raises?
Rest 10 seconds?
3. 25 Lateral Raises with Cables?
Rest 2 minutes?
Repeat 3 times

B1. 6 Dips or Close-Grip Bench Presses?
Rest 10 seconds?
B2. 12 Decline Barbell Extensions?
Rest 10 seconds?
B3. 25 Cable Pressdowns?
Rest 2 minutes?
Repeat 3 times
C1. 6 incline Dumbbell Curls?
Rest 10 seconds?
C2. 12 Standing Barbell Curls?
Rest 10 seconds?
C3. 25 Standing Pulley Curls?
Rest 2 minutes?
Repeat 3 times

Day Five: Off
• Strive to do each circuit 3 times per workout. Progress to 4 circuits per workout after two or three weeks.
• Use a 40X0 tempo on the sets of 6; a 20X0 tempo on the sets of 12; and a 10X0 tempo on the sets of 25.

Diet that I am on from now till the last 16 weeks is a low carb-high protein-high fat diet with a carb+fats refeed meal every 3 days.

And if you guys are awaiting for pics, hmm… sorry to disappoint. I am happy with my bulk before the camp, but lost 2 kg during the camp itself due to too much cardio and too little calories. Thus, don’t really feel good about posing my still-small-sized self now. Well, pics are coming up soon enough. As soon as I reach 80kg. 5 kg to go.

My body has responded well to GVT. I am gonna carry on till end of this week. This means I would have done 3 cycles of GVT 10 by 10.

Next week I am taking a week off from the gym, due to my upcoming PE camp.

After that, it woul be a new start.
I have been experimenting with less dietary fat, more lean protein and more carbs in the form of vegetables. Been full of energy.

And I would stick to my routine of 30mins cardio post-workout. Does very well to reduce DOMS. And I will alternate HIIT everytime. If this time it is hill-sprints, next time would be stationary bike. Hill-sprints are really good for my calves, hams and butt. Stationary bike really hits my quads well. Well, its all good.

37 weeks left. After the camp, that would be 35 weeks left.Crunch time.

Diet: Lean Mass Cut Diet.

Training: Tri-phase training.

Supplements:
Kirkland fish oil
Everyday Digestive Health
Prostar Whey + Natural Peanut Butter = Superb Sludge!
Scivation Xtend
Ultimate Nutrition Horsepower
Creapure
Now DAily Vits

Scivation Vasocharge (once I finish my Horsepower)
Dialene 4 + Sesamin (once I start cutting)

Workout A (Legs and triceps)
A1 walking lunges (with bag) X 10
A2 25 push ups (hands shoulder width) X 25, repeat set 3 times

B1 Duck Walk 30s
B2 25 triangle push-ups, repeat set 3 times

C1 Leap Frog X 12
C2 bodyweight tricep extensions, repeat set 3 times

Workout B
10 Handstand push-ups
10 one-leg deadlifts
1 minute plank, repeat set 3 times
10 pole crunches

Workout  C
100 pull-ups,
100 push-ups

Arm finishers,
3 PU + 1 SJ (PU - push-up, SJ - squat jump)
6 PU + 2 SJ
9 PU + 3 SJ
12 PU + 4 SJ
9 PU + 3 SJ
6 PU + 2 SJ
3 PU + 1 SJ

Leg finishers
24 squats,
24 lunges,
24 jumping squats,
24 jumping lunges

Sad to say that I did not manage a HIIT session today… My legs were inflicted by DOMS BIG TIME!!!
I had trouble going up my house’s staircase…Hams and butt are killing me…GOOD!! This means that it will grow!!

And, I still have doms on my chest. None on my back, which means I have to up the ante on the rows. Perfect form all the way…

Good news is I finally bought myself a digital weighing scale. No more guessing of the items. Now I can count exactly how many calories in vs out.. And how much fat:protein:carbs…

So happy!!

BTW, I finally made my own SLUDGE!! 1.5 scoops whey+4 teaspoons natural peanut butter+a bit of water… put inside freezer… Instant desert!!

Tomorrow is vertical push/pull and elbow flexor day…. I am getting scared just thinking about it….

Today’s meals…
Meal 1
1.5scoops whey + 14g olive oil + 3 g fish oil

Meal 2
3/4 chicken breast + 1 egg + 1 cheese + 2g fish oil

Meal 3
1 fried tilapia + 4 teaspoons natural peanut butter

Meal 4
1 fried dory + 1/4 chicken breast + 4 teaspoons peanut butter

Meal 5
4 whole eggs + 2 egg whites + 3g fish oil

Meal 6
100g minced beef + 1.5scoops whey + 4 teaspoons peanut butter

Meal 7
SLUDGE!

Had my legs day today.

A1 10 sets of 10 reps back squats ASS-TO-MAT 60kg, rest 60s
A2 10 sets of 10 reps Stiff-legged deadlifts 60kg, rest 60s

B1 3 sets of 10 reps Walking lunges, hamstring-touch-calves on the front leg, knees touch ground on the hind leg, 2 X 18kg DB, rest 60s
B2 3 sets of 12 reps reverse leg curl.
every movement at a tempo of 402.

Wanted to do post-workout cardio, but my toes and quads were cramping up badly… Nevermind, tomorrow is slope sprints day for HIIT.

Meal 1
2 scoops whey + 28g olive oil

Meal 2
200g minced beef + a handful broccoli + 1 slice cheese + 2 g fish oil

Meal 3
1 chicken breast + handful broccoli + 14g flaxseed oil + 2g fish oil

Meal 4
200g minced beef + 1 egg + handful broccoli + 1 slice cheese + 2 g fish oil

workout nutrition
6 scoops Xtend

PWO (30 mins after workout)
100g sweet potato(skinless) + 2 scoops whey + 10g bcaa + 3g creatine

Meal 5
6 eggs

Meal 6
1 chicken breast + 2 eggs + 1 slice cheese + 2g fish oil

Meal 7
100g minced beef + 1 scoop whey

I am just back from the gym. Hectic days in school are over…

Its now time to up the game…
Here’s my plan…

2 weeks of GVT. 1 week break. Why a break? Well, I had been training for far too long without a week’s break at all. It is time to break for a while. Anyway, I have the PE camp to go to.

Today’s training -

GVT Horizontal push/ pull
10 X 10 bench press 51.8kg, superset with
10 X 10 bent over barbell row 51.8kg. (last 3 sets were really horrible…)

3 X 10 dips BW + 5kg, superset with (triceps and chest were totally fried… )
3 X 10 dumbell row 30kg each hand.

3 X 12 lying DB triceps extension 12.5kg  (triceps were gone.. enough said.)

Rest time between each set was 60s.
30mins cardio at 130 -135bpm.

Today’s meals.
Meal 1
200g minced beef + 2 scrambled eggs + some spinach + 3g fish oil

Meal 2
1 chicken breast with skin + 1 tbsp olive oil + 3g fish oil

Meal 3
200g minced beef + melted cheese + some spinach + 2g fish oil

Meal 4
1.5 scoops whey + 2 tbsp olive oil

Workout nutrition
6 scoops Scivation Xtend

Meal 5
100g minced beef + 1 slice melted cheese + 1 chicken breast with skin + 200g sweet potato without skin

Meal 6
1 scoop whey + 1 scoop casein + 2 tbsp olive oil.

Thinking about tomorrow’s legs day GVT style makes me weak in my knees already… GOOD!!!
10 sets of front squats superset with 10 sets of stiff-leg deadlifts…
Followed by 3 sets of reverse leg curls superset with walking lunges….
My legs will grow!!!

3rd week of corrective phase.

A1. Bench Press - 2 X 6 (80kg) , warm-up=6 X 60kg
A2. Deadlift - 2 X 6 (100kg), warm-up=6 X60kg  

B1. 2 point DB row - 2 X 6 (40kg), warm-up=6 X 35kg
B2. Back Squat - 2 X 6 (92kg), warm-up=6 X 60kg front squat

C1. Reverse Leg curl - 2 X 6 (bw), warm-up=2 X 6(20kg) Machine hamstring curls
C2. Military Press - 2 X 6 (50kg), warm-up=6 X 40kg

D1. Walking lunges - 2 X 6 (each leg) (24kg/hand), warm-up = 6 X 20kg
D2. Wide-grip pull-ups - 2 X 6 (bw+ 24kg), warm-up = 12 X bw, 6 X 16kg

CArdio update = after every workout will do 30mins of stationary bike or elliptical at 130bpm heartrate.
Why? Why not metcon or HIIT?
Well, been thinking about it, I want to grow my lean body mass, and don’t want to sacrifice muscle. In other words, I want to be a bodybuilder. Thus, I must train as a bodybuilder.

MEtcon and HIIT will be done on my tues, thursday and Saturday.
Sunday will be completely rest day.

I am looking forward to the next phase of the program. I am serious about growing, I am serious about my diet, and I am damn serous about my training.
Whatever it takes, I want to be competition ready. Next year, I want some pictures for memories.

Main food
180g protein (750g minced beef)
152.25 fats
+
84g protein (14 large eggs)
70g fats
=
264g protein => 1056kcals
222.25g fats => 2000.25

The Rest
12g fats (fish oil)
+
18g fats  (peanut butter)
6g carbs
8g protein
+
14.8g protein (cheese)
19.2g fats
1.6g carbs
+
21g carbs (sweet potato)
+
3g fats (whey)
4g carbs
46g protein
+
28g fats (olive oil)
=
80.2g fats => 721.8kcals
32.6g carbs => 130.4kcals
68.8g protein => 275.2kcals

total in kcals
carbs = 130.4
protein = 1331.2
fats = 2722.05

kcals = 4183.65
65% fats
31% protein

target competition weight = 70kg
target off season weight = 80.5kg
target per day = 4436.803
target per week = 31057.621

so, for weekend total of 10139.371kcals.
this is difficult.

I am eating too much fat. On one hand, this will make me very fat-adapted. On the other, it just means that there is a huge reservoir of dietary fat to take energy from. Hmm. Maybe it is time to cut fat a bit, and include more protein. hmm….