M.A.N.A. - Melting Adipose Nuclear Assault (Sponsored Log)

[supermanjow]

Last week before the ASSAULT! Box arrived in the mail today. So, the first dose is Saturday. I gave runner_79's advanced GVT a try, but I gave it my own little spin. It's not to far of a stretch from my normal training right now. I'm a big FST-7 fan. In fact, I'm a moderator on Hany's website, www.fst-7.com. However, my body has always responded well to heavy weights. I started as a powerlifter, but put on 40lbs my first year of training. That really put me up in a higher weight class and my strength was no where close to being competitive, which is why I switched to BB. I've done pure BB style training in the past, but I've settled into a hybrid recently. I focus on 4 exercises: clean and jerk, bench press, squats, and deadlift. I'm doing them power style one week and BB style with complimentary exercises the next. Then I do ancillary exercises and finish with sevens for the muscles I'm trying to build up. Here's what happened tonight:

Warm-up 5 minutes on a treadmill

Clean and Jerk 5x3 followed by Flat Bench 5x3 (rest period 60-70s)
warm-ups/feel sets:
135x3, 175x3
135x3, 225x3
work sets:
205x5x3
295x5x3

Incline Barbell Press
135x3x10 (explode on the positive, 5s negative)

Dumbbell Upright Rows
50x3x10 (explode on the positive, 5s negative)

FST-7: Cable Crossovers
80x10,8; 60x10,10; 40x10,10,8

FST-7: Alternating Tricep Pressdowns (no rest between arms)
Underhand Grip - 40x5x10
Neutral Grip - 40x2x8

Breakfast wasn't the greatest, because someone bought eggs that were already expired . So I had 3 bacon egg and cheese biscuits from McD's. I got to double up on the protein too because the first 3 they gave me had no bacon!

Lunch was a French Dip with a salad.

Dinner was 1.2lbs of meat loaf with raw green beans and an orange. I've started my diet a little by reducing my carbs and increasing my veggies. I'm going to be getting it really lined up this weekend. I'm going to start with the following macros:

220x15=3300 calories (remember that I am going to be eating at maintenance)
Protein: 220x1.5=330g - 330*4=1320 calories
Carbs: 250g - 1000 calories
Fat: 109g fat

I'm going to be trying something new too. I'm going to up my fish oil to 25-30g. I've been as high as 9-12g so it should be interesting to see what happens when I up it.

[EBF_2356]

Name is Chris and how did you like the workout? Being a distance runner, into more of a sprinter shape(big legs, leaner arms) I love this workout I have going.

Let me know when you start and ill start also.

[supermanjow]

Name is Chris and how did you like the workout? Being a distance runner, into more of a sprinter shape(big legs, leaner arms) I love this workout I have going.

Let me know when you start and ill start also.

Chris, I'm Josh. It's pretty funny that you mention being a distance runner that is transforming into more of a sprinter. I played soccer in high school and would run 6 miles a day. My senior year, I was running them in around 35 minutes.

I really liked the workout. It's nice pushing heavy weight without it hurting the joints and the cardio element is great as well. I'll be doing it again on Wednesday.

[EBF_2356]

Chris, I'm Josh. It's pretty funny that you mention being a distance runner that is transforming into more of a sprinter. I played soccer in high school and would run 6 miles a day. My senior year, I was running them in around 35 minutes.

I really liked the workout. It's nice pushing heavy weight without it hurting the joints and the cardio element is great as well. I'll be doing it again on Wednesday.

Always played soccer. High school.played representative and yeah. Uni, law school, training and live at home with family. Very busy, and moving weight is my anger release.
I was hitting 10km in 35mins so yeah same pace, now running a 100m dash in 10.8

Keep it up J and yeah, ill post up leg day and bench day tomorrow after training. Weighted pull ups for 10sets ain't fun hahah

[monstermash]

SUB

[runnerschick]

Always played soccer. High school.played representative and yeah. Uni, law school, training and live at home with family. Very busy, and moving weight is my anger release.
I was hitting 10km in 35mins so yeah same pace, now running a 100m dash in 10.8

Keep it up J and yeah, ill post up leg day and bench day tomorrow after training. Weighted pull ups for 10sets ain't fun hahah

Subbed

[supermanjow]

Weighted pull ups for 10sets ain't fun hahah

Been there. Maybe not fun, but it feels so good!

[runnerschick]

Been there. Maybe not fun, but it feels so good!

Gotta say, its pretty inspiring watching him complete a set of these!

[supermanjow]

Well, here's an update on at least the weights.

Today was leg day and I made sure to hit them hard! Here's what went down:

Squats
135x8, 225x8, 315x3, 405x3, 425x3, 445x2 (tried for 3 but couldn't get it out of the hole on the last one)
Smith Machine Front Squats
225x10, 275x10, 315x6 (tied my personal best with free weights)
Leg Extensions SS Sissy Squats
205x10+6SS, 205x10+6SS, 205x8+6SS

Suicides
BWx3x6, BWx2xfailure with assistance
Seated Leg Curls
135x3x10, 135xfailure with forced reps

Having a hard time walking after that one. The fun starts Saturday!

[EBF_2356]

Well, here's an update on at least the weights.

Today was leg day and I made sure to hit them hard! Here's what went down:

Squats
135x8, 225x8, 315x3, 405x3, 425x3, 445x2 (tried for 3 but couldn't get it out of the hole on the last one)
Smith Machine Front Squats
225x10, 275x10, 315x6 (tied my personal best with free weights)
Leg Extensions SS Sissy Squats
205x10+6SS, 205x10+6SS, 205x8+6SS

Suicides
BWx3x6, BWx2xfailure with assistance
Seated Leg Curls
135x3x10, 135xfailure with forced reps

Having a hard time walking after that one. The fun starts Saturday!

Down 1.2 % to 11.2% and from 87 to 84.6kg in 3 weeks.
LBM has held. Sweeeet

[supermanjow]

Nice! I figured that a week off wouldn't hurt much though.

[EBF_2356]

Nice! I figured that a week off wouldn't hurt much though.

Time off is ALWAYS NEEDED

[EBF_2356]

So when is this kicking off Man?

[supermanjow]

I'm get the pics up. Right now I'm helping the in-laws do some canning. Nothing like home grown sweet corn!

[JonRubio]

Subbed

[EBF_2356]

I'm get the pics up. Right now I'm helping the in-laws do some canning. Nothing like home grown sweet corn!

Lol.
No thanks. Gives me gut aches.
Mine will be up tonight.

[EBF Inc]

Enjoy this run bro. Recompadrol is undergoing reconstruction in the next 8 weeks due to price continuing to go up despite my order getting larger.

[EBF_2356]

Starting...let's hit it

[EBF_2356]

http://www.youtube.com/watch?v=RGCQp...ature=youtu.be

[runnerschick]

Nice work , mustve been a good videographer who took that too