Stats

June 20, 2012


July 01, 2012


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Diet

June 04, 2012

Target 2600 calories
Increase slow carbs, unsaturated fats, protein, nutrients density
Decrease fast carbs

Sample Diet


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Supps

June 04, 2012

Creatine 10mg (Daily: 5mg upon waking, 5mg before sleep)
Glutamine blend 250mg (present in weight gainer)
Weight gainer 510 cals (Daily: 255 cals with breakfast, 255 cals after dinner)

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Training

June 04, 2012

Workout A: Pulldown (Narrow grip underhand), Overhead Press, Bicycle Crunches
Workout B: Bench Press (Incline), Leg Press, Stationary Bike (3 minutes @ +/- 85rpm)

- 3 to 4 days rest between Workout 1 and Workout 2
- 1 set to failure
- Slow cadence (5/5)
- Target 7 reps
- Increase 10lbs in subsequent workout if target exceeded




This post has been edited by DT1: Jan 28 2013, 03:38 PM

June 04, 2012

Workout A (1)

Pulldown
60lbs X 7 reps

Overhead Press
11lbs X 4 reps

Bicycle Crunches
35 crunches (17.5 reps)

This post has been edited by DT1: Jun 23 2012, 08:13 PM

June 07, 2012

Workout B (1)

Chest Press
60lbs X 5 reps

Leg Press
132lbs X 5.5 reps

Stationary Bike
85rpm X 3 mins

*Next scheduled Workout A on June 11

This post has been edited by DT1: Jun 23 2012, 08:14 PM

....
How long did u take to finish your weight workout? 25 seconds?

Technically, should be around 15 minutes. Listed down briefly how it's done in the bb q&a thread [link].

This post has been edited by DT1: Jun 7 2012, 08:44 PM

Did not meet calorie requirement today due to being unwell.

This post has been edited by DT1: Jun 10 2012, 07:28 PM

June 11, 2012

Workout A (2)

Pulldown
60lbs X 7.5 reps

Overhead Press
11lbs X 4.5 reps

Bicycle Crunches
57 crunches (28.5 reps)

**Next scheduled Workout B on June 15

Notes to self:

This post has been edited by DT1: Jun 24 2012, 12:29 AM

June 15, 2012

Workout B (2)

Chest Press
60lbs X 7 reps

Leg Press
132lbs X 6 reps

Stationary Bike
85rpm X 3 mins

*Next scheduled Workout A on June 19, 2012

Notes to self:


This post has been edited by DT1: Jun 23 2012, 08:06 PM

Incorporating Herbalife's aloe vera concentrate, and tea mix. The former for gastrointestinal health and to improve nutrient absorption, and the latter for general well being and potentially some inhibition of fat storage from my bulking diet.

Note to self: tea mix should only be used at least 30 minutes before breakfast, since casein binds with tea polyphenols, which would be a total waste.

June 19, 2012

Workout A (3)

Reps definitely slightly up from the last workout A. I am going for a reset in this workout as my form was bad and was not sure about techniques. Not going according to plan, but it's better to cut off the losses now and do it right.

Today was a bad workout, lousy energy and stamina despite 700 cals breakfast and 9 hours of sleep. Felt really lousy and some wooziness. Considering using my old CL white flood for the next workout, and more digestion time for the food, probably shift the workout time to after lunch instead. Despite the barriers today, I tried my best to reach failure for growth, so it wasn't too bad afterall.

On a positive note, body weight is definitely going up, slow and steady. Probably some fats but doesn't matter, as long as strength is increasing as well.

This post has been edited by DT1: Jun 23 2012, 08:07 PM

June 23, 2012

Workout B (3)

Chest Press
60lbs X 8 reps

Leg Press
132lbs X 8 reps

Stationary Bike
85rpm X 3 mins

*Add 10lbs to Chest Press next workout, leg press remains the same till it reaches 10 reps
**Next scheduled Workout A on June 27, 2012

White Flood helped a lot, but I wouldn't rate it as awesome due to its unpredictability, and the awful taste. Close to awesome though!

This post has been edited by DT1: Jun 25 2012, 02:02 PM

Workout A (4)

Pulldown
60lbs X 7 reps

Overhead Press
30lbs X 6 reps

Bicycle Crunches
45 crunches (22.5 reps)

Notes to self:


This post has been edited by DT1: Jul 24 2012, 12:09 AM

July 16, 2012

Workout B (4)

Chest Press
60lbs X 5-6 reps

Leg Press
132lbs X 5-6 reps

Stationary Bike
85rpm X 3 mins

Poundages dropped due to neglect for approximately 3 weeks. Back to working hard again. Diet is a lot easier to maintain now due to experience. Remember to execute good form for chest press next round, arms "pressing inwards" while lifting the weight.

This post has been edited by DT1: Jul 20 2012, 02:02 PM

July 20, 2012

Workout A (5)

Pulldown
60lbs X 8 reps

Overhead Press
30lbs X 7 reps

Good progress

This post has been edited by DT1: Jul 24 2012, 12:10 AM

July 23, 2012

Workout B (5)

Chest Press
60lbs X 6 reps

Leg Press
132lbs X 8 reps

Stationary Bike
85rpm X 3 mins

This post has been edited by DT1: Aug 23 2012, 10:09 PM

August 23, 2012

Workout A (6)

Pulldown
60lbs X 8 reps

Overhead Press
30lbs X 7 reps

Poundages maintained, probably increased slightly. A blessing considering the compulsory 1 month break from training.

Note to self: Incorporated BCAAs and Casein

This post has been edited by DT1: Aug 25 2012, 12:54 AM

@DT1
what's your ultimate goal with this protocol?

Back on a strict training regime. But I'm having a tough time for now weeding out dietary problems.

Therefore not strictly on the protocol. Don't take it as a valid experiment log.

However, still following the protocol's principles.

Ultimate goal, probably 75kg @ 10% bf? Whatever I feel looks best during then, can't tell for now. Could be 70kg.

personally, at 75kg and that height, you're not going to see much difference but you'll probably notice your clothes fitting you a little better. if you're completely strict with your diet, you could reach your goal weight between 1 to 2 years but this is just my point of view, not me trying to discourage you. i'm just trying to paint a realistic picture.

regarding your workout routine, i would strongly suggest that you adopt another workout or modify the existing one so that it incorporates muscle group periodization. that way, you are able to build a strong base to make more progress every 6-8 cycles of your routine.

I do agree with your views, noted with thanks.

Gotta tweak my goals and methodologies somewhat.

This post has been edited by DT1: Nov 18 2012, 10:14 AM

November 15, 2012

Workout A.1 (1)

Pulldown
60lbs X 8 reps

Overhead Press
30lbs X 6 reps



This post has been edited by DT1: Nov 18 2012, 12:34 PM

November 18, 2012

Workout B.1 (1)

Chest Press
60lbs X 5 reps

Leg Press
88lbs X 5 reps

Stationary Bike
85rpm X 3 mins



This post has been edited by DT1: Nov 18 2012, 12:37 PM

02 Feb 2013


Just started again.

Since about end-Nov.

Managing back-pain well after getting some Pilates courses. Diligent stretching for back and hamstrings, and posture awareness.

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Workout A

Pull down (60lbs x 7 reps)
Overhead press (30lbs x 6 reps)

Pull down (60 lbs x 8 reps)
Overhead press (30lbs x 6 reps)

Pull down (70 lbs x 7 reps)
Overhead press (30 lbs x 8 reps) < Last one on 28/01.
To use this weight for next workout. Next target date: 6/7/8 Jan.


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Workout B

Chest press 60lbs x 7
Leg Press 88lbs x 5

2 more times, today's one was around the same, with some slight progression.
To use this same weight for next workout. Next target date 10/11/12 Jan.

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Remember to incorporate proper record starting from next session.

06 Feb 2013

Start of proper records

Workout A

Pull down (70lbs x 8 reps)
Overhead press (30lbs x 8 reps)

These are confirmed managed numbers (if not higher) as usually push for a few more slow reps after quick rest.
Really sore today, due to adequate caffeine, remember this point for next workout.
Do light sets first for quick warmup and form check.

*Found good pre-workout breakfast combo, 1hr ahead:


*Food immediate post-workout was:


Stretch & Relax! < Emphasis!

Next target date 14/15 Feb.

This post has been edited by DT1: Feb 6 2013, 01:40 PM

10 Feb 2013

Workout B

Chest press 60lbs x 8
Leg Press 88lbs x 8

14 Feb 2013

Workout A

Pull down (70lbs x 7-8 reps)
Overhead press (30lbs x 8 reps)

Didn't push further as having strong tummy discomfort. However, tried increasing time under load today to compensate.
Give more time for digestion in the future.

Next target date 22/23 Feb. To use same weights and a quicker 6/6 cadence (thereby eliciting a proper 5/5).

18 Feb 2013

Workout B

Chest press 75lbs x 6
Leg Press 88lbs x 10



Next target date 26 Feb

22 Feb 2013

Workout A

Pull down (70lbs x 8 reps).
Overhead press (30lbs x 9 reps).

*Finished off pulldown with 80lbs x 2 reps. (after short rest)
*Finished off overhead press with 40lbs x 4 reps. (after short rest)

Next target date 2/3 March. To increase weights to 80lbs and 40lbs respectively.

27 Feb 2013

Workout B

Chest press 75lbs x 7-8
Leg Press 88lbs x 12

Next target date 6/7 March

*Very strange as leg press poundage shot up so much. It's either one or a combination of these working: extra rest between the two workout (more than 10 mins), consistent stretching over time has improved my flexibility and mobility.

*To increase weights by approx 10lbs next scheduled date. For leg press may need to increase more.

02 March 2013

Workout A

Pull down (80lbs x 6 reps).
Overhead press (40lbs x 6 reps).

*Followed up with reduced weights from Workout B and not to failure.

Next target date 10/11 March.

07 March 2013

Workout B

Chest press
Leg Press

Don't quite remember the weight as was overseas in a different gym with different scales. But nonetheless tried my best to push to failure with somewhat heavy weights. Can safely say last weights were maintained, with no significant progress.

Next target date 15/16 March

This post has been edited by DT1: Mar 11 2013, 11:56 AM

11 March 2013

Workout A

Pull down (80lbs x 6 -7reps).
Overhead press (40lbs x 6-7 reps).

*Followed up with reduced weights from Workout B and not to failure.
*No significant progress from last Workout A due to various factors such as lack of proper sleep, less than optimal nutrition, and lack of stretching during overseas trip. Can safely say last weights were maintained.

Next target date 19/20 March.

15 March 2013

Workout B

Chest press 75lbs x 7-8
Leg Press 110lbs x 7-8

Next target date 23/24 March

Chest press maintained. Gotta increase by 10lbs but the machine only has 95lbs (+20lbs) as the next one   

This post has been edited by DT1: Mar 27 2013, 12:50 AM

26 March 2013

Workout A

Pull down (80lbs x 8 reps).
Overhead press (40lbs x 7 reps).

Missed one scheduled week of workout due to work. Weights didn't increase much but still went up a little, quite motivating.

Next target date 4/5 April.

30 March 2013

Workout B

Chest press 95lbs x 2 / 75 lbs x 7
Leg Press 110lbs x 9

Next target date 7/8 April

03 April 2013

Workout A

Pull down (80lbs x 8 reps).
Overhead press (50lbs x 7 reps).



Next target date 11/12 April.

08 April 2013

Workout B

Chest press 75 lbs x 7
Leg Press 110lbs x 10



Next target date: 16/17 April

This post has been edited by DT1: Apr 8 2013, 08:14 PM