Workout: Back/Shoulder/Triceps. (SuperSets) Abs
Endurance: Excellent – within an hr window I have no problems fasted training.
Libido: Cranking! (The SuperSap Human Tripod Factor! )
Skin: Improving? (stopped taking 1-C)
Weight: 90.8kg (was down to 90.4kg)
Appetite: Under control. ReCreate suppression reigns supreme
Sleep: Mixed, but quality
-Ive been testing what exercises are not going to potentially impact on my ankle. Some new some old. Focus on form – reps drop where form cannot be maintained. Also focus on breathing. Rest periods are short – 30sec – 60sec.
- The new regime is a little like the full-body tri-sets I was doing 6 weeks back. Really cranks up the heart rate and tests the endurance.
So I went a little like this:
Seated DB Press/BO Rows
20:12, 16:12, 12:12, 12:12, 10:12
UprightRows//Dips (slightly forward)
12:12, 12:12, 10:12, 8:10, 8:8
Shrugs/Weighted Bench Dips
16:20, 16:16, 12:12, 12:12, 12:12
20, 20, 20
Hanging Leg Raises
20, 14, 12
Planks (****ty times – forget it!)
. . . and managed some cardio on the X-trainer - took it easy and didn’t impact on ankle (15min)
-Traps, and Shoulders bulging after this – v. happy with WO quality.
- Weight is down to near pre-Binge levels!!! I believe I can manage walking in the afternoons after work, so I think over the last 2 weeks I can lose a little BF%
Made some changes to supps:
Dropped 1-C for a while (actually ran out at work and need to cap some more) Hopefully my skin may clear up.
Stopped taking Anabolic Pump preWO on an empty stomach – was finding high volume work was bringing on a little hypo. Now postWO before BF.
Added in Cordygens – this should complement this style of Workout.
I eat kiwis for breakfast.
...I'm so clever.
I found this one late, but ill be there through the end.
Ankle injuries are tough, but do not rush it. You know that though! Keep it up.
Coming to the end of this.
Have started light cardio and leg weights this week - the full healing process will probably take another week or so.
Supps running are ReCreate/Bolic/Jack3d
Weight has stabilised around 197-199lb - I don't think I have lost any more fat, but looking solid around the upper back, shoulders.
Will post pics next week at the conclusion
I think I just saw a ghost!
Oh no, JKP is back!
We've missed you, man.
. . . fat-loss not quite where I wanted to be, but plenty happy with the results thus far. . .
Got another two weeks to go.
Weight is hovering around 197lb (~90kg) BF unsure - 14%?
Got a wicked programme lined up:
Split: Shoulders/Legs | Chest/Back | Tri's/Bi's
Week 1-2 12:12 rep supersets
Week 3-4 10:10 rep supersets
Week 5-6 8:8 rep supersets
Week 7-8 6:6 rep supersets
Week 9-10 4:4 rep supersets
Week 11-12 3 rep maxouts