MattSxvx Posted December 22, 2011 Share Posted December 22, 2011 (edited) So I want to start posting my workouts again on here. I did the Derek Treesize 5x5 plan over the summer and saw some significant results in strength and physique. After a few injuries and just doing the same workouts for months I am going back to the structure that i need. Also, i am on my first day of Intermittent Fasting. Currently at 210 lbs, 6'0", 17% body fat. My goal is to reach 10%. Going to try to fast for 14-16 hours daily and then eat roughly 2000 calories total in 2-3 meals. Last nights workout: Incline Bench Press: 135x15, 185x5, 205x3, 195x3, 195x5 Romanian Dead Lift45x15, 135x12, 225x5, 275x1(lost grip), 225x5, 225x5 Bent Over One Arm Dumbell Row50x5, 60x5, 70x5, 70x5, 70x5 (each side, probably could have done more but wanted to keep good form) Machine Chest Fly's100x10, 140x8, 180x5, 180x4, 180x6 Didnt do Cleans because my knee started acting up so I just did the chest fly's. Last meal was at 0845 PM, so far have fasted for 13 hours. Woke up this morning at 0400 AM and did a 30 minute cardio session with a few sprint intervals at the end. Edited December 8, 2012 by MattSxvx Link to comment Share on other sites More sharing options...
MattSxvx Posted December 22, 2011 Author Share Posted December 22, 2011 Today went pretty well. Made it to 14 hours of fasting. Going to try for 16 tomorrow. Short little workout at the fire station, interrupted by a call:Today was supposed to be an arm workout day but i decided to do the workout i am supposed to do tomorrow. Chin-up Pull Downs:90x10, 140x5, 160x5, 180x3, 180x3, 180x5 Wide Grip Pull Downs:90x10, 140x4, 110x5, 120x5, 120x5 (good form, none of that full body jerking bullshit) Dead Lifts:105x12, 135x10, 185x5, 225x5, 285x3 Shoulder Press:95x10, 135x5, 155x5, 155x4, 155x3 Plate Pullovers:45x8, 45x8, 45x8, 45x8, 45x8 Link to comment Share on other sites More sharing options...
MattSxvx Posted December 23, 2011 Author Share Posted December 23, 2011 Oh yah i forgot to mention why i am starting IF now over just regular Caloric Restriction. I used to be 315 lbs at something like 40% body fat and have lost roughly 105-110 of that to a weight if around 210 at 17% body fat now but I have been sitting at this plateau for so long now. I tried everything i could think of. Crazy cardio sessions after heavy lifting followed by another cardio session or circuits at night and still just stagnating around 205-215 range. I will post pucs of progress at some point. Link to comment Share on other sites More sharing options...
MattSxvx Posted December 23, 2011 Author Share Posted December 23, 2011 17 hour fast. Did my Bicep/Tricep on a fast. Took some BCAA's before hand. Felt decent through the workout actually. Felt pretty good to eat right after though! Big banana protein shake and some seitan with bbq sauce. Link to comment Share on other sites More sharing options...
MattSxvx Posted December 23, 2011 Author Share Posted December 23, 2011 Down 4 pounds in two days? And this was my weight in the middle of the day after a large meal. This cant be beginners luck or an adaptation of my diet since i am eating the same foods. The only things that have changed is my timing. Link to comment Share on other sites More sharing options...
MattSxvx Posted December 24, 2011 Author Share Posted December 24, 2011 Went back for a leg workout this pm. Goblet Squats w/ dumbell:55x15, 75x10, 95x10, 120x6 Barbell Jump Squats:45x12,95x8, 135x7, 155x6 Leg Extensions: 60x12, 100x12, 140x12, 200x8, 260x6 Leg Curls:70x15, 110x12, 150x10, 200x6 Barbell Weighted Stepups (onto bp bench):45x16, 135x12, 135x12 Calf Press:135x20, 315x15, 495x15, 675x11 Leg Press (burnout excercise):405x10, 585x8, 810x6 Felt reallllly strong on this today. Link to comment Share on other sites More sharing options...
vegansludge Posted December 24, 2011 Share Posted December 24, 2011 Down 4 pounds in two days? And this was my weight in the middle of the day after a large meal. This cant be beginners luck or an adaptation of my diet since i am eating the same foods. The only things that have changed is my timing. Water weight largely due to the transition to IF - when I was cutting and doing it, the same thing happened to me. This is a good thing, though, since you're losing all that excess you've been carrying around. You'll probably level out in a few days all things considered but, if you keep your nutrition up with your routine, you're going to see the scale drop consistently with IF. Your leg and calf press numbers are fuckin' gnarly, mate. Impressive to say the least. Sub'ing this log, by the way. Looking forward to tracking your progress. Link to comment Share on other sites More sharing options...
robert Posted December 24, 2011 Share Posted December 24, 2011 Awesome! Tresize is a great role model! Hope your training is going well! Journal looks awesome! All the best! -Robert Link to comment Share on other sites More sharing options...
MattSxvx Posted December 24, 2011 Author Share Posted December 24, 2011 One good thing about being overweight for 22/24 years is that my legs are strong. At my old gym when I first did the Treesize program I got my leg press numbers up to 1045x5. I cant even put that much on it at my new one. I will just rep out with the max 810. Thanks, RC. Pushing myself to the max for the next 8 weeks to see where that gets me. VeganSludge, it could be some water weight but I drink a gallon a day and havent adjusted my calories or carbs from what i was eating before so i doubt it. Link to comment Share on other sites More sharing options...
MattSxvx Posted December 24, 2011 Author Share Posted December 24, 2011 Did a fasted ab workout this morning at 4 am. Made it just under 16 hours on this fast. Just ate a tofurkey wrap, banana, and some oatmeal. Probably going to take the rest of the day off to recover. Link to comment Share on other sites More sharing options...
Derek Posted December 25, 2011 Share Posted December 25, 2011 Thanks for the shout out brother! Glad one of my programs workout well for you, and it looks like your are making good gains with this one! Keep it up! Link to comment Share on other sites More sharing options...
MattSxvx Posted December 25, 2011 Author Share Posted December 25, 2011 Thanks for the shout out brother! Glad one of my programs workout well for you, and it looks like your are making good gains with this one! Keep it up! Thanks Derek! Had great results over the summer with it and then got fuckarounditis. Going to hit it even harder now. Link to comment Share on other sites More sharing options...
MattSxvx Posted December 25, 2011 Author Share Posted December 25, 2011 Calories have actually been averaging around 2400-2800. Link to comment Share on other sites More sharing options...
MattSxvx Posted December 26, 2011 Author Share Posted December 26, 2011 Day off from training today. Ate about 3000 calories today. Link to comment Share on other sites More sharing options...
MattSxvx Posted December 26, 2011 Author Share Posted December 26, 2011 Did a fasted workout this morning when i got off shift. Only a 14 hour fast. BB Squats:225x10, 315x5, 405x5 (eh form), 315x6, 315x8 BB Bench Press:135x12, 195x5, 205x5, 205x3, 205x3 BB Bent Over Rows (close feet, underhand grip, thick bar):45x15, 95x8, 135x5, 155x5, 155x5 Plate Shrugs:45 in each hand x 5 sets of 15 reps Machine Chest Fly's: (slow, good form)100x10, 140x8, 180x5, 200x3, 180x5 Link to comment Share on other sites More sharing options...
MattSxvx Posted December 27, 2011 Author Share Posted December 27, 2011 Went back and did spin class for an hour and a few core excercises afterwards. 1150 calories burned on that one. Ate about 3200 calories today. Link to comment Share on other sites More sharing options...
MattSxvx Posted December 27, 2011 Author Share Posted December 27, 2011 Down roughly 5.5 pounds. Going to check my bf% again today to see how that has progressed thus far. Having some green tea and then off for a fasted arm and calf workout. Link to comment Share on other sites More sharing options...
MattSxvx Posted December 27, 2011 Author Share Posted December 27, 2011 Ran to the gym and back this morning, about 2 miles total. Then did a bi/tri/forearm workout. Forgot to check my body fat. I think i may do spin class again tonight. Fasted for 17 hours. Eating a lottttt of food right now. Link to comment Share on other sites More sharing options...
MattSxvx Posted December 28, 2011 Author Share Posted December 28, 2011 Did spin class. Burned 2200 kcal in the gym alone today. Ate 3000 kcal. Finishing up my last meal of the day. Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 28, 2011 Share Posted December 28, 2011 Nice bro! Good to see you're lifting hard and eating big! Link to comment Share on other sites More sharing options...
MattSxvx Posted December 28, 2011 Author Share Posted December 28, 2011 Did my fasted workout on 15 hours of fast: Incline DB press:30x15, 40x12, 50x10, 60x5, 60x5 (could have done more but didnt have a spotter) Bent Over DB Rows (per weight in each hand):30x14, 40x10, 50x10, 50x10, 60x10 Romanian BB Dead Lift:45x15, 135x10, 225x5, 245x5, 265x5 Incline Dumbell Fly's: (slow, full motion)20x15, 30x10, 35x7, 35x6, 40x7 Short and sweet since i am at work today. Never know when you are going to get a call. Link to comment Share on other sites More sharing options...
MattSxvx Posted December 29, 2011 Author Share Posted December 29, 2011 Got literally zero sleep last night on shift. Just getting home now. Probably going to try to take a nap before i go do some core and possibly arms again depending on how they feel. I am really happy about those DB chest Flys yesterday (40's x 5), and i am feeling them today. I think i could have done more reps if i had a spot. Link to comment Share on other sites More sharing options...
MattSxvx Posted December 29, 2011 Author Share Posted December 29, 2011 Did just a fasted bi/tri workout. Went really slow on most of the movements to feel full contraction. Only made it fasting 14 hours today. Work really ruins my schedule. Link to comment Share on other sites More sharing options...
vegansludge Posted December 29, 2011 Share Posted December 29, 2011 Work really ruins my schedule. I wouldn't sweat it. The cool thing about IF is that you can adjust your fasts everyday to what works for you; when I was doing it, there would be days I could go 18 hours without eating, other times I'd barely make it 10. Consistency's important but so is not stressing out over a few hours here and there. And I agree - way to crush those flys the other day! Definitely impressive. Link to comment Share on other sites More sharing options...
MattSxvx Posted December 29, 2011 Author Share Posted December 29, 2011 Well its not the fasting cause i can deal with that but the no sleep thing is what bothers me. We work 24 hour shifts and we rarely sleep which is not conducive to maintaining healthy hormone levels. Link to comment Share on other sites More sharing options...
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