B Variant
Posted: April 7th, 2011 | Author: ERIC | Filed under: Body | Tags: bench, cardio, deficit, diet, fast, fasting, intake, lateral raise, maintenance, protein, row | No Comments »My back is still a little tingly-tender from deadlifts, so I skipped the squats I was initially planning to front-load. I considered doing leg presses or calf raises, but when I got to cardio I was much relieved to have not done any of those three. I thought my back was going to be irritated by the rows, but I must have actually activated the correct muscles for once, because no such problem was had.
B Workout
START: 11AM
Weight: 167lbs.
Flat Bench
- 45lbs. x 5
- 45 x 5
- 50 x 5
- 70 x 3
- 90 x 2
- 100 x 8 (+)
- 90 x 9 (+)
- 80 x 10 (+)
The (+) is going to be my shorthand that these sets need to be increased next workout. The rep range, respectively, for these sets are: 5-8; 6-9; 7-10
Row
- 45lbs. x 5
- 45 x 5
- 60 x 5
- 75 x 3
- 105 x 2
- 120 x 8 (+)
- 105 x 9 (+)
- 90 x 10 (+)
Same rep set-up as the bench. I used a different sort of handle today: close-grip, smooth handles. Black. Didn’t agitate my calluses any, will be using it again.
Lateral Raise
- 35lbs. x 5
- 45 x 3
- 55 x 2
- 65 x 10 (+)
- 55 x 11 (+)
- 50 x 12 (+)
Rep set-up: 8-10; 9-11; 10-12
STOP: 1:30PM
Weight: 173.5lbs.
Cardio
- Treadmill warm-up: 5 minutes of 2.0 mph/ 2.0 incline for the first two minutes, then 3.0 for the rest.
- Treadmill intervals: 1′ walk / 1′ run, so that I got off the treadmill immediately after a run. 3.0 incline.
- x2 @ 2.0mph/6.0mph
- x3 @ 2.0mph/4.0mph
- 6 minute rest in the locker room.
- Stationary cycle: 5.52 miles in 37 minutes
Notes:
- I want to replace at least one of the 4.0mph runs with a 6.0, until they’re all 2.0/6.0mph. Then I’ll work on increasing the sprinting speed.
- The slow-and-steady cycling at the end will be increased in terms of duration only.
- I don’t really have any idea as to how much to increase cardio duration by. I’m tentatively just saying “anything that is more, even just one minute.”
- Another idea is mileage: I’d like to log 42 miles a week, as in real life I tend to have gone distances of about 20 miles and back.
Diet
Stuff I have to remember:
Maintenance Intake
At Body Weight 169lbs. = 2800kcal.
I’d really like my weigh-ins to be three consecutive days, but that probably isn’t going to happen.
I’m going to recalculate maintenance (for proper deficit purposes) weekly.
I would like to achieve a 1000kcal deficit on rest days, training days are allowed to be at maintenance/slightly over.
Fasting Period
Fast starts: 8-10PM
Feeding begins: 1PM on rest days; as soon as I can after training otherwise.
Protein Multiplier
- Lean Body Mass x 0.9 = Protein on rest days
- LBM x 1.1 = Protein on cardio-only days (not sure if I’m going to have these or not, yet)
- LBM x 1.5 = Protein on weight-training days (if cardio is done after weight training, still use this number)
Popularity: 2% [?]
