Thursday, May 3, 2012

Training - Small workout

Bodyweight - 244

Upright Rows -
barx30
135x5
155x4
175x3
205x2
225x1
185x12-6 50% set

Incline Db Curls - 3 sets of 15 with 30's
Overhead Rope Extensions - half stack x 4 sets of 15
Flat Flyes (for pec minor) - 4x20 with 20's

Notes - Ran out of gas during the curls.  4th day of carbs under 30 grams a day.  BLLLAAARGGGHH!!

9 comments:

  1. How´s the Carb Backloading going, Paul?
    Mind a sharing a sample day of eating?

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    Replies
    1. I did just recently but couldn't find it. I'm in the prep phase. So under 30 grams of carbs a day.

      morning - coffee with half a scoop of whey or just with whipping cream

      mid-morning - (sometimes) - isolate shake in water, almonds

      lunch - 2 turkey patties cooked in coconut oil with veggies

      mid-afternoon - same as mid morning

      home - coffee and whey

      dinner - similar to lunch

      night - 1.5 cups of cottage cheese with 2 tbs peanut butter

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  2. What flavor whey do you use to go in the coffee? I may have to give that a shot.

    - Brad

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    Replies
    1. right now vanilla isopure.

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    2. Cool. I have the Cytosport chocolate from Costco... may try it before the gym today. I suppose the worst case scenario is it tastes like shit.

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  3. Should one do a full backload after a conditioning session(hills/sprints), a minor one or none at all?

    Bojer

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    Replies
    1. Ask Keifer that. I'm not an expert on this diet yet.

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    2. I'll chime in.

      It depends on your goals. If you're little and using the diet to bulk up while not getting fat, you can pretty much backload everyday, especially if you're fucking brining the pain on the days you lift. Trying to lean out? Be sensible, maybe only backload on your gym days. The biggest lesson about the diet is really, really getting to know your own body and its reaction to foods, food being the most powerful drug of all.

      And Paul, expect to be subpar during the low carb initiation stretch - it's for priming for fat burning, not for fueling +10% workouts.

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    3. Oh I know. I expected it. It just sucks.

      And that's pretty much what I got out of reading it, that you can play with how much and how often you eat carbs, based on what you want to do. For example, I'm pretty sure I'll backload the night before my big workout day on the weekend after I do the prep phase.

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