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1 May
Rowing Machine – 500m in 1:40.3 (Drag Factor 140)
Power Clean – 4 x 1 x 50kg, 6 x 1 x 55kg
Clap Pushups – 2 x 10
Alternate Split Jumps – 3 x 12
Around The Square – 3 x 4 laps
Lying Leg Raise – 3 x 15
Hex DL onto toes – 3 x 5 x 100kg
Calf Raises – 3 x 40Rowing Machine – 500m in 1:38.1 (Drag Factor 150)
2 May
4 rounds of circuit, 2 mins rest:
20 squats
20 squat jumps
20 alternate lunges
20 alt split jumps
10 step ups3 May
Rowing Machine – 3000m in 15:00
I’m not training Fri-Sun and having done 10km on the rowing machine at the end of last week I needed a longer recovery from that. Today (3rd) I did a relaxed row to get the blood flowing in my thighs and then some static stretching.
I tested my vert this week but didn’t write it down anywhere as it was exactly the same as last week. I will test it again after i’ve done the warm up for day 1 Vert Shock in case there’s any change from this week but I doubt it.
Fri-Sun will be a light warm up and some static stretches, some foam rolling too.
23 April
Around The Square – 3 x 4
Speed Skaters – 2 x 15
Tuck Jumps – 10
180 Squat Jumps – 2 x 10
Hex DL (up onto toes) – 6,6 x 80kg, 6 x 90kg
Calf Raises – 3 x 40
Rowing Machine – 3 x 1km (4 mins) – 3:45.5, 3:47.7, 3:57.425 April
Lateral High Jumps – 2 x 20
Depth Jump (10 inch) – 2 x 8
Single Leg Box Jumps – 2 x 8 per leg
Seated Box Jumps – 2 x 8
Hed DL (up onto toes) – 6,6 x 100kg
Side Crunches – 2 x 20
Plate Twist 10kg – 3 x 30 secs26 April
Rowing Machine – 10,000m in 43:12.9
Did exercises from three of the four Vert Shock sessions, need to do the final one next week. Pretty chilled week, need a few days off after trying 10km of rowing. Sore back, arms and legs from that but impressed with my pace.
Food intake P146 C152 F101 Cals 2110 thanks to a lot of beef and lamb. Also tried a 24 hour fast from Friday avo to Saturday avo, managed 21 hrs.
7th May is Vert Shock, can’t wait.
17 April
Rowing Machine – 2.25km in 10 mins, 4km in 16:57.4
18 April
AM Fasted Walking – 40 mins
19 April
Football (8-a-side) – 60 mins
22 April
Vertical Jump Test (tip to tip on a wall with chalk)
Standing reach – 225cm
Jumping reach – 280cm
CMJ Vertical Jumps – 50cm, 52cm, 55cm @ 69.4kg BWPower Cleans – 50kg x 4,1,1,1,1,1,1
V-Sit ups – 3 x 15
Clap Push ups – 2 x 10
Lying Leg Raise – 3 x 15
3 Way Planks – 3 x 90 secs total
Prone Hyperextensions – 3 x 10I finished a 70 day cut and was down to around 68.5kg by the end. I had a sizeable cheat meal (2600kcal) and also had a night out with work on the Thursday, so calories varied hugely. I did my best to steer my average in the right direction and ended on P165 C219 F106 Cals 2500 for the week (Mon-Sun).
Going forwards the target is P150 C190 F80 Cals 2100 with more carbs on workout days. When I brought my calories down for the cut (see Six Pack in Six Weeks) I had really good mental clarity when carbs were around 170-190g and it’s something very valuable to me in my line of work so I want to try that out long term.
The next self-experiment will be improving my vertical jump, specifically through 7 weeks of Vert Shock. I’ve looked through the four workouts it’s based on and included some of the ab exercises today (22nd) to get used to them. I’ll be doing two weeks of general training before I run the program because i’m really busy the weekend after next and couldn’t squeeze in the vert shock workouts.
5 Apr
Rowing Machine 1km warm-up – 4:46
Rowing Machine 4 x 500m (2 mins rest) – 1:49.4, 1:49.6, 1:49.6, 1:50.46 Apr
Hip Thrust – 112.5kg x 5,5,8
OHP – 60kg x 5,5,5
Pull Ups – 15kg x 5,5,5
Stomach Vacuums – 10 x 10 secs
Burpees – 9 x 11 (+1) (33 work, 50 rest)7 Apr
Rowing Machine – 6km in 25:55
9 Apr
A.M. Fasted Walking – 30 mins
Front Squats – 80kg x 5,5,5
OHP – 50kg x 8,8,8
Pull Ups – 8,8,8
TRX Tucks – 3 x 12
L-Sit ISO Hold – 3 x 12 secs
Jump Squats – 150 in 4:29 (SMASHED my P.B.)10 Apr
2 x Football Pitch, run length, lunge width in 9:53
Fasted Walking – 40 mins11 Apr
A.M. Fasted Walking – 45 mins
Hex DL – 4 x 10 x 90kg
Bench Press – 4 x 10 x 70kg
Inverted Row – 4 x 12
Knee Raises – 4 x 20
EZ Curl – 4 x 10 x 26kg
EZ Skull Crusher – 4 x 10 x 26kg
Rowing Machine – 1km in 4:06.8Final week! Decided to cap it off with a bodybuilding style cut, super low carbs then carb load. I had a few high carb days to keep me going, and my 8-9 day cut started on the 8th. The plan is something like this:
8th-10th: P220 C80 F40
11th: P220 C40 F40
12th: P220 C0 F40
13-15th: P80 C320 F10Mild manipulation of water and salt levels too. Veggies don’t count so it’s still been around 1700kcal per day. With the weird ups and downs in carb intake my 7 day average was still P172 C128 F58 Cals 1720.
It’s actually been quite easy to follow and the veg and high protein are really filling. Did glycogen depleting workouts 10th and 11th so pretty run down from that, but I have 1kg of white fish to eat throughout the 12th and then it’s easy street.
Here are my knee raises from the 11th, abs are there.
31 Oct (Day 51)
A1 Incline Barbell Press – 10 x 3 x 75kg (40X0, 100 secs)
A2 Lean-away Chin Ups – 10 x 3 x 5kg (40X0, 100 secs)
B1 Parallel Bar Dips – 7,7,6 x BW (40X0, 90 secs)
B2 DB Kickbacks – 6,6,6 x 6kg (40X0, 90 secs)2 Nov (Day 52*)
A1 Back Squat – 10 x 3 x 117.5kg (40X0, 100 secs)
A2 – Swiss Ball HS Curls – 10 x 5 (40X0, 100 secs)
B1 DB Reverse Lunge – 6,6,6 x 17.5kg (30X0, 90 secs)
B2 RDL – 7,7,7 x 70kg (40X0, 90 secs)*Full day of work on 1 Nov so moved this a day forward, technically Day 53
3 Nov (Day 54)
A1 Incline Off-set DB Curls – 10 x 3 x 22.5kg (30X0, 100 secs)
A2 Close Grip Bench Press – 10 x 3 x 90kg (30X0, 100 secs)
B1 Thick Bar EZ Reverse Curls – 7,6*,7 x 26kg (30X0, 90 secs)
B2 Seated EZ French Press 6,6,6 x 31kg (30X0, 90 secs)*didn’t unload from French Press so did 31kg Reverse Curls by mistake
5 Nov (Day 56)
A1 30 degree Bench Press – 10 x 3 x 80kg (40X0, 100 secs)
A2 Neutral Grip Chin Ups – 10 x 3 x 15kg (40X0, 100 secs)
B1 Flat DB Press – 7,7,7 x 27.5kg (40X0, 90 secs)
B2 Bent-Over One Arm Row – 7,7,7 x 27.5kg (30X0, 90 secs)6 Nov (Day 57)
A1 Heel Elevated Front Squat – 10 x 3 x 87.5kg (40X0, 100 secs)
A2 Nordic HS Curl – 10 x 3 (40X0, 100 secs)
B1 Step Ups – 6,6,6 x 17.5kg (30X0, 90 secs)
B2 Barbell Hip Thrust – 3 x 6 x 90kg (30X0, 90 secs)8 Nov (Day 59)
A1 Alternate Zottman Curls – 10 x 3 x 17.5kg
A2 Decline Close Grip Bench Press – 3,3,3,2* x 100kg, 6 x 4 x 95kg
B1 DB Preacher Curl – 7,6,6 x 15kg
B2 EZ Skull Crushers – 7,7,7 x 33.5kgIT’S OVER!!!! I’ll see out the 60th day as “Rest” and on Day 61 I will re-measure to see where my gains have come. I’ve been weighing myself every 5-10 days and currently hovering 76.5-77kg, which is a full 5kg above where I started.
Below i’ve pasted in my fail video (2nd vid) from bench press (meant to be doing 97.5kg but Zottmans were occupying my 1.25kg plates so I thought i’d try 5 sets of 100kg, 5 sets of 95kg). Below that I have a short video of days 31 to 60, and above you can find the playlist which will soon include my final weigh in etc.
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