Friday, August 3, 2012

Another awesome testimonial......

AWESOME transformation and testimonial from Jack Davey.  This is how you are a smart lifter and massage things to make them work.  Rather than asking for permission, he just went to work.  In the end, no forgiveness was required because he made shit work.  Great f'n job!

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Earlier this year I had that moment where I looked in the mirror and realized I had let myself get to a place I didn’t want to be. I had been reading Lift run Bang and Chaos and Pain for a while and realized I had no excuse to be out of shape and look like shit. Sure my lifts where going up but man it doesn’t feel that good when your waist size goes up with your squat.

First Photo 15/1/2012 at 102-104kg (224-229 pounds)
Second Photo 1/8/2012 at 86-88kg (189-194 pounds)  


I decided to change things up and here’s what I did with my diet
I followed the basic outline of the apex predator diet and each day would look something like this:

530-600am Wake up, Low carb shake chug as walking out the door to work

900-1000 After work, Train.
Followed by another shake

Lunch
Usually about 400-500 grams of low fat meat, loved kangaroo as its cheap as chips here in Australia and tastes damn good.


300pm
Another shake

800pm
400grams to 1kg of Fattier red meat depending on if it was a big or small workout day and energy levels etc. Sometimes the whole day was low fat meat if energy levels were high.

I had one day per week that I ate every carbohydrate I could get my hands on and as I got leaner I tended to play it by ear and have 1-2 refeeds a week if I felt like shit. The leaner I got the more I needed carbs.


For Training I didn’t really change anything. What I was doing was:

3-4 Big workouts a week.
4 on an energetic week 3 when feeling a bit run down or on light weeks.
3 small workouts consisting of a lot of bodyweight exercises on gymnastic rings.

I also did about 30-45minutes steady state a day taking the dogs for a walk.

I made a bunch of lifting personal records while leaning out. I improved on EVERY LIFT while going from at 104kg to 86kg. Who says you can’t lean out and be strong!

Deadlift- I used to be a part of the don’t Deadlift to be good at the Deadlift crowd. Damn It did not work!!

Previous best:
210kg/ 462 pounds at 104kg bw.
Current best:
212.5kg/467.5 pounds for 3 reps from a 2.5 inch deficit at a new bodyweight of 86kg.

Previous best:
Squat 200kg/440 pounds at 104kg bodyweight only just made depth.
New PR
200kg/ 440 pounds at 86kg to Below Parallel, didn’t try to max out but 200kg felt significantly easier.

Pull-ups
Previous PR of only 12 reps!
New PR of 18 reps!

Overhead press (one of my worst lifts)
70kg (155 pounds)
to
80kg (176 pounds)

Mainly I would like to thank Paul and Jamie for their awesome blogs, they have completely changed the way I approach my training, I was stuck in a rut until I started approaching things with less ego. I stopped being afraid to start my programming a little lighter rather than go heavy and start missing lifts all over the place, It really has been the key to my increasing strength. At the same time reading Chaos and Pain made me realize the Mark Rippittoe program I had been doing was no where near stretching the limits of my training volume, I started lifting 6x per week and paving my own path rather than a 3 day a week cookie cutter approach and go figure I didn’t get attacked by the overtraining boogeyman! I know my lifts are not earth shattering but you know what? I don’t give a shit! You lift more than me? Good for you! It doesn’t have any bearing on me at all. It isn’t about the numbers its about the process. I know I for one am not heading toward the big empty. I cant thank you guys enough for helping me realize this.

25 comments:

  1. what, the little prick only works 3 hour days?

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  2. Working for yourself is legit. That's all il say. It ain't about hours per week then. It's about making those hours worth more

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    Replies
    1. Great stuff, Jack. Very nicely done.

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    2. oh and congrats on your achievement !!! way to go!

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  3. Good job, he looks definitely bigger with less weight.
    Good motivation reminder.

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  4. Awesome transformation.. best part is the OHP, 10kg gained while weighing 20kg less, that is great stuff.

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  5. if you can make a living with three hours work a day... man you are my hero!
    s

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  6. You sound like Tim Ferris. If you're walking to work presumably it's not internet related or else you'd be doing it from home, so what job do you have where you can work for three hours a day? Genuinely curious.

    Good work btw.

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    Replies
    1. I'm a Personal trainer. works not always 3 hours sometimes it's 4 and a I often go in for an hour or two in the arvo but basically when your charging 70-120 dollers an hour and are good enough to justify it it's the most awesome Job ever. Everyone thinks pt is a pretty bullshit employ at times but to me it doesn't even feel like I'm at work I love it that much. Also not walking to work that's just an expression maybe you guys don't use walking out the door meaning as I'm leaving the house

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    2. Mate I live in Scotland, let's not kid ourselves, walking to work means walking to work, don't try and make it into something it isn't. Good on you though, you're doing something you enjoy and I respect that.

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  7. Shit, I'm the guy on the left hand side of that photo, but at 86 kg...D'oh!
    Fair play lad, great work.

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  8. Great Job Jack! You look great, and you kicked ass on your lifts. Keep it up!

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  9. Holy shit, you guys eat kangaroos in Australia? Swear I didn`t know that...

    Your progress was great man. Way to go!

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  10. Hi Paul,

    what is your email for LRB.

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  11. Most impressive part by far is the 3 hour work days. Envious.

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  12. Great work man! I'm your before picture and working on getting there too. The only difference is I'll work 50 hr/week.. but that won't stop me.

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  13. Awesome results! Out of curiosity, did you drink at all on the weekends? If so, what was your drink of choice? The AP diet definitely works, but as I tend to drink beer, it screws up my carb depletion.

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    Replies
    1. Nah didn't drink at all really. Alcohol fucking kills my stomach every time I drink it. I just don't bother anymore it ain't worth it haha

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    2. Good on ya! It really isn't worth it, but it's a bad habit a lot of folks have to a greater or lesser degree. Kills your fitness level, that's for sure.

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  14. Vodka and diet coke my friend, zero calories.

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  15. Man!! Just found this article I'm it's really interesting to me because my lifts are quiet similar apart from the squat. Mine is way less than that and I'm 102-104 kg. my body looks the same so I must be the same height if 5'9? Anyway I'm going to start cutting to make your new weight.

    Only probably is that I work a lot and have 2 young kids so my stressors are pretty high. But I'm going to attempt 6 days a week training.

    Just curious how many calories this guy was consuming throughout the 6 months and does he have an email to chat to him?

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  16. Man!! Just found this article.  it's really interesting to me because my lifts are quiet similar apart from the squat. Mine is way less than that and I'm 102-104 kg. my body looks the same so I must be the same height if 5'9? Anyway I'm going to start cutting to make your new weight. 

    Only probably is that I work a lot and have 2 young kids so my stressors are pretty high. But I'm going to attempt 6 days a week training. 

    Just curious how many calories this guy was consuming throughout the 7 months transformation? 

    ReplyDelete