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  #21  
Unread 08-05-2013, 03:55 AM
kirby kirby is offline
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Im currently high bar squattiing and somtimes its been right on the spine and have bruises there, Want to move maximum weight so need to switch to low bar but struggled to find the position each time and get elbows and hands in a good position. Will try tonight again.
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  #22  
Unread 08-06-2013, 07:02 AM
kirby kirby is offline
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Monday Legs/ Arms

4 x 12 Powerlifting squat 60 Kg - Hand position still not right 2 x 8 60 kg
3 x12 Romanian Deadlift 60 kg
2 x12 Good morning - Bar
4 x 15 Seated Calf raise
4 x 15 Pushdown
4 x 15 BB curl
3 x15 Preacher Curl

Random set of Sumo deadlift 140 kg x 10
Single arm deadlift - 100 kg x1
Cardio 34 minutes cross trainer

Kcal 1340 ish over again!
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  #23  
Unread 08-07-2013, 07:22 AM
kirby kirby is offline
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Chest/ Shoulders/ Back

Bench 50, 60 kg - 12,12, 10
Pull up -12,12 8
Chin up - 14, 8
Miltary Press 40kg - 3 x12
Incline Bench 40, 50 kg 3 x 12
Chest flye/ Rear Delt
Shrug

Cardio Boxing 30 minutes

Mood: Anger out of control and over on kcal again 1350 ish.
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  #24  
Unread 08-08-2013, 01:52 AM
kirby kirby is offline
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Cardio walking 50 minutes at 4 mph ish.

WEight on Thursday : 150 ! finally moving again!
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  #25  
Unread 08-08-2013, 05:02 PM
jjc jjc is offline
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Location: New York, NY
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Subscribed since I'm thinking about doing UD once I get under 15% BF. What has been your most/least favorite thing about it so far?
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  #26  
Unread 08-09-2013, 07:24 AM
kirby kirby is offline
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Thursday - Tension

Squat - 60, 100, 120 (6, 6,3)
Miltary Press - 40 (8) , 60 (3)
Barbell Bench - 60 , 75 (6) , 60 (8?)
Deadlift - 60 , 100 (5) , 150 (1), 160 (1), 180 (1)
Dips 6 (25), 1 (45) 6
Rear delts
Chest flye 12.5 , 3 - 10
Preacher Curl

Cardio : Boxing

Need to have a consistent routine a bit implusive sometimes, as reps should be higher for somethings.

Last edited by kirby : 08-09-2013 at 08:09 AM.
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  #27  
Unread 08-09-2013, 07:45 AM
kirby kirby is offline
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Quote:
Originally Posted by jjc View Post
Subscribed since I'm thinking about doing UD once I get under 15% BF. What has been your most/least favorite thing about it so far?
Positive
  • Getting leaner
  • Strength seems to stay, the same or get better on power / tension days.
  • Still need to do the upper limit of cardio
  • Should get me to 10% ish
  • If you follow the program I can't see how this wouldnt work or get you leaner than when you started. Most people that fail probably are over the 15%, don't follow the program close enough, are a non responder or like me have been losing for a long time and need a full 2 week break. Mine was 6 days.

Negative
Due to low carbs, and calories Ive questioned my sanity at points during
  • depletion days. Aggression/ anger has been high, where If someone looks at me wrong, I won't ignore it / or back down if anything happens
  • Can be hungry at times.
  • Easy to go over Kcal on low days. I have done on last 2 weeks, not sure if the additional calories burned by cardio counters this.
  • I need to do cardio alot of it, to shift fat.
  • The scales will mess with your head, mine show a net 2 lb loss over 4 weeks!
  • Carb ups sound good, but when you factor in the 50 gram limit on carbs, youre limited in what foods you can eat. Can get laborious eating a large amount of carbs low in fats.

Last edited by kirby : 08-09-2013 at 07:50 AM.
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  #28  
Unread 08-09-2013, 06:32 PM
jjc jjc is offline
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Join Date: Jan 2010
Location: New York, NY
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Quote:
Originally Posted by kirby View Post
Positive
  • Getting leaner
  • Strength seems to stay, the same or get better on power / tension days.
  • Still need to do the upper limit of cardio
  • Should get me to 10% ish
  • If you follow the program I can't see how this wouldnt work or get you leaner than when you started. Most people that fail probably are over the 15%, don't follow the program close enough, are a non responder or like me have been losing for a long time and need a full 2 week break. Mine was 6 days.

Negative
Due to low carbs, and calories Ive questioned my sanity at points during
  • depletion days. Aggression/ anger has been high, where If someone looks at me wrong, I won't ignore it / or back down if anything happens
  • Can be hungry at times.
  • Easy to go over Kcal on low days. I have done on last 2 weeks, not sure if the additional calories burned by cardio counters this.
  • I need to do cardio alot of it, to shift fat.
  • The scales will mess with your head, mine show a net 2 lb loss over 4 weeks!
  • Carb ups sound good, but when you factor in the 50 gram limit on carbs, youre limited in what foods you can eat. Can get laborious eating a large amount of carbs low in fats.
Thanks for the list. My biggest concern is the fat limit during refeeds. I'm doing RFL right now since football season hasn't started (so I don't mind a very restrictive diet), but once the season rolls around, I'll need something more flexible. However, it might be tough to keep things low fat (bar food) - will need to figure something out by the end of the month.
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  #29  
Unread 08-12-2013, 02:41 AM
kirby kirby is offline
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Posts: 88
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Saturday - Power

Squat x3 - 60, 90, 105, 120 , 130 (4)
Db Press - 37.5 (3) , 40 (5) , 40 ( 5) assistance
Log Press - 2 x8
Speed deadlift x5 - 80, 100, 140, 100
/Front /Rear Delts Raise
Biceps
Triceps

Cardio - 10 minute run

Carb up was ok - Still holding some water, probably not as good as last week but better than others.

Good workout considering I squatted and deadlifted and benched on Thursday.

Sunday - 45 min cardio fasted + abs + other things
Football

Things are looking slightly tighter.

Kcal - 1800 ish on both days.
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  #30  
Unread 08-12-2013, 02:41 AM
kirby kirby is offline
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Join Date: Jul 2013
Posts: 88
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Week 6 - Begins ---- 3 weeks left .......
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