Week 4 - BB: 3/13-3/19
Monday - SE 1X50
Animal movement - 5 minutes
Mobility - 5 minutes
Main workout - Mixed cluster
KB swings@ 35lbs
Squats/Goblet Squats @35lbs
Renegade Rows @ 20lbs
Pushups/Floor Press @ 20lbs
Tuesday - E X 60
Back on the treadmill....this 60 minutes was more a walk/jog type of deal
Wednesday - REST
Thursday - E x 60
treadmill jogging
Friday SE 1X50
Animal movement - 5 minutes
Mobility - 5 minutes
Main workout - Mixed cluster
KB swings@ 35lbs
Squats/Goblet Squats @35lbs
Renegade Rows @ 20lbs
Pushups/Floor Press @ 20lbs
Saturday - Recovery
Sunday E x 45
Had to shorten up the run, due to time constraints.
Of note:
Getting back on the treadmill, I have noticed that my (running) endurance has shot up, pretty quickly. I can now go for a full 60 on the treadmill. Not jogging/running the whole time (yet), but i definitely feel much better than last Sunday. Not sure if thats because of the previous few weeks of BB, or just if my body is getting into a good groove. I also definitely feel more accomplished, after being on the treadmill for 60 minutes, in comparison to just using the recumbent bike. Looking forward to transition to pavement (soon) now that there is more daylight/sunlight in the afternoons.
Fazer's (noob) TB training log
Re: Fazer's (noob) TB training log
You're in good company with the undereating. I've been trying to bulk since November and have gained...zero lbs.
Re: Fazer's (noob) TB training log
Week 5 - BB: 3/20-3/26
Monday- SE 3x50
Mobility 5 minutes
Main workout - Mixed cluster
KB swings@ 35lbs
Goblet Squats @35lbs
Renegade Rows @ 20lbs
Floor Press @ 20lbs
Tuesday - Ex30
Had to shorten the run
Wednesday - REST
Thursday - E x 45
Treadmill run
Friday - SE 2x50
Mobility 5 minutes
Main workout - Mixed cluster
KB swings@ 35lbs
Goblet Squats @35lbs
Renegade Rows @ 20lbs
Floor Press @ 20lbs
Saturday - REST
Sunday E x 45
Performed treadmill run.
waited 3 hours, and then tested my Max Efforts for my SQ, BP, and PU (BW only).
updated my initial post with said numbers
Of note:
Felt really good and motivated to run, first thing in the morning on Sunday. Not sure why. I have been eating ALOT more lately. I have noticed that my weight has been creeping up (slowly) but my BF has been dropping, very steadily. I wasnt hoping to put on much more weight, but i guess if its helping me to lean out, ill deal with weight loss at a later time. I would really like to not have to carry around 50 extra lbs, even if it is mostly muscle. Considering possibly continuing this eating pattern until I finish BB (about 3 more weeks), and then switch over to a more low carb/paleo type of diet. Remove starches and grains (or minimize them at least), and focus on more protein and fat intake. All in all, im happy in the direction the numbers are going
Monday- SE 3x50
Mobility 5 minutes
Main workout - Mixed cluster
KB swings@ 35lbs
Goblet Squats @35lbs
Renegade Rows @ 20lbs
Floor Press @ 20lbs
Tuesday - Ex30
Had to shorten the run
Wednesday - REST
Thursday - E x 45
Treadmill run
Friday - SE 2x50
Mobility 5 minutes
Main workout - Mixed cluster
KB swings@ 35lbs
Goblet Squats @35lbs
Renegade Rows @ 20lbs
Floor Press @ 20lbs
Saturday - REST
Sunday E x 45
Performed treadmill run.
waited 3 hours, and then tested my Max Efforts for my SQ, BP, and PU (BW only).
updated my initial post with said numbers
Of note:
Felt really good and motivated to run, first thing in the morning on Sunday. Not sure why. I have been eating ALOT more lately. I have noticed that my weight has been creeping up (slowly) but my BF has been dropping, very steadily. I wasnt hoping to put on much more weight, but i guess if its helping me to lean out, ill deal with weight loss at a later time. I would really like to not have to carry around 50 extra lbs, even if it is mostly muscle. Considering possibly continuing this eating pattern until I finish BB (about 3 more weeks), and then switch over to a more low carb/paleo type of diet. Remove starches and grains (or minimize them at least), and focus on more protein and fat intake. All in all, im happy in the direction the numbers are going
Re: Fazer's (noob) TB training log
Week 6 - BB: 3/27-4/2
Monday- MS
Warm up 5 minutes
Mobility 5 minutes
Main workout - PU/BP/SQ
PU - modified Fighter pullup program 1,1,1,1
BP - 4x5 @ 135
SQ - 3x5 @ 155
Tuesday - HIC: Fobbit Intervals
treadmill fast walk @ 4mph
used a 35lb KB for both swings and snatches
Wednesday - MS
PU - modified Fighter pullup program 1,1,1,1
BP - 3x5 @ 155
SQ - 3x5 @ 155
Thursday - REST
Friday - HIC: 8/12 HIIT
5 minute warmup
8 seconds of work with low resistance on the bike (pedal as fast as possible up to 130-150 RPM)
followed by 12 seconds of rest
repeat x60
5 minute cooldown
Total 30 minutes
Saturday - Ex 35
treadmill run at 4.3-4.5 mph
Sunday REST
Of note:
So this is my first week incorporating MS. I felt pretty good on all my lifts. I already feel much stronger in my pullups. Even though I will be restarting the Fighter PUs again this week, since i didnt follow it for the appropriate number of days. That was due mainly to the fact, that i didnt want to be going from my house to the garage, just to do pullups. (my pullup bar doesnt fit in ANY of my house's doorways :/ ).
If you notice, i modified the FPU program, to suit me...since i can really only do 1 pullup at the moment....I figured i would try and modify it in accordance (as best as i could) with their 3RM template.
Here is currently what I have:
1,1,1,1
1,1,1,1
2,1,1,1
2,2,1,1
3,2,1,1,
off
3,2,2,1,1
3,2,2,2,1
3,3,2,2,1
3,3,3,2,1
4,3,2,2,1
off
My Jog on Saturday felt REALLY good. I managed to keep the jogging pace for the entire 35 minutes. and my heart rate also managed to stay withing the 130-150, without having to speed up or slow down too much. As for my Friday HIC (not sure if it could be counted as that -- if anyone knows please advise, if it fits the definition of HIC), that protocol apparently was successfully used by "obese women and (some) men" to successfully lose bodyfat. So If it follows the HIC protocol, then i will use it on one of my HIC workouts for the week.
Heres the study if anyone wants to check it out.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/
Monday- MS
Warm up 5 minutes
Mobility 5 minutes
Main workout - PU/BP/SQ
PU - modified Fighter pullup program 1,1,1,1
BP - 4x5 @ 135
SQ - 3x5 @ 155
Tuesday - HIC: Fobbit Intervals
treadmill fast walk @ 4mph
used a 35lb KB for both swings and snatches
Wednesday - MS
PU - modified Fighter pullup program 1,1,1,1
BP - 3x5 @ 155
SQ - 3x5 @ 155
Thursday - REST
Friday - HIC: 8/12 HIIT
5 minute warmup
8 seconds of work with low resistance on the bike (pedal as fast as possible up to 130-150 RPM)
followed by 12 seconds of rest
repeat x60
5 minute cooldown
Total 30 minutes
Saturday - Ex 35
treadmill run at 4.3-4.5 mph
Sunday REST
Of note:
So this is my first week incorporating MS. I felt pretty good on all my lifts. I already feel much stronger in my pullups. Even though I will be restarting the Fighter PUs again this week, since i didnt follow it for the appropriate number of days. That was due mainly to the fact, that i didnt want to be going from my house to the garage, just to do pullups. (my pullup bar doesnt fit in ANY of my house's doorways :/ ).
If you notice, i modified the FPU program, to suit me...since i can really only do 1 pullup at the moment....I figured i would try and modify it in accordance (as best as i could) with their 3RM template.
Here is currently what I have:
1,1,1,1
1,1,1,1
2,1,1,1
2,2,1,1
3,2,1,1,
off
3,2,2,1,1
3,2,2,2,1
3,3,2,2,1
3,3,3,2,1
4,3,2,2,1
off
My Jog on Saturday felt REALLY good. I managed to keep the jogging pace for the entire 35 minutes. and my heart rate also managed to stay withing the 130-150, without having to speed up or slow down too much. As for my Friday HIC (not sure if it could be counted as that -- if anyone knows please advise, if it fits the definition of HIC), that protocol apparently was successfully used by "obese women and (some) men" to successfully lose bodyfat. So If it follows the HIC protocol, then i will use it on one of my HIC workouts for the week.
Heres the study if anyone wants to check it out.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/
Re: Fazer's (noob) TB training log
Week 7 - BB: 4/3-4/9
Monday- MS
Warm up 5 minutes
Mobility 5 minutes
Main workout - PU/BP/SQ
PU - modified Fighter pullup program 2,1,1,1
BP - 3x5 @ 155
SQ - 3x5 @ 155
Tuesday - HIC: Fobbit Intervals
treadmill fast walk @ 4mph
used a 35lb KB for both swings and snatches
Wednesday - REST
Thursday - MS
PU - modified Fighter pullup program 2,1,1,1
BP - 3x5 @ 155
SQ - 3x5 @ 155
Friday - HIC: Fobbit Intervals
treadmill fast walk @ 4mph
used a 35lb KB for both swings and snatches
Saturday - Missed
Sunday-missed
Of note:
The weekend was pretty rough for me this time around. Had to deal with personal issues, and didnt get a chance to hit my E for the week.
Everything else seemed to be on par, and going smoothly.
Monday- MS
Warm up 5 minutes
Mobility 5 minutes
Main workout - PU/BP/SQ
PU - modified Fighter pullup program 2,1,1,1
BP - 3x5 @ 155
SQ - 3x5 @ 155
Tuesday - HIC: Fobbit Intervals
treadmill fast walk @ 4mph
used a 35lb KB for both swings and snatches
Wednesday - REST
Thursday - MS
PU - modified Fighter pullup program 2,1,1,1
BP - 3x5 @ 155
SQ - 3x5 @ 155
Friday - HIC: Fobbit Intervals
treadmill fast walk @ 4mph
used a 35lb KB for both swings and snatches
Saturday - Missed
Sunday-missed
Of note:
The weekend was pretty rough for me this time around. Had to deal with personal issues, and didnt get a chance to hit my E for the week.
Everything else seemed to be on par, and going smoothly.
Re: Fazer's (noob) TB training log
Week 8 - BB: 4/9-4/16
END OF BASE BUILDING
Monday- MS
Warm up 5 minutes
Mobility 5 minutes
Main workout - PU/BP/SQ
PU - modified Fighter pullup program 2,1,1,1
BP - 3x3 @ 185
SQ - 3x3 @ 185
Tuesday - HIC: Fobbit Intervals
treadmill fast walk @ 4mph
used a 35lb KB for both swings and snatches
Wednesday - REST
Thursday - MS
PU - modified Fighter pullup program 2,2,1,1
BP - 3x3 @ 185
SQ - 3x3 @ 185
Friday - HIC: Fobbit Intervals
treadmill fast walk @ 4mph
used a 35lb KB for both swings and snatches
Fighter Pull ups 2,2,1,1
Saturday - Ex 35
treadmill run at 4.5 mph
Sunday REST
Of Note: Felt really good this week. Just the last few weeks of doing strength and I feel slightly stronger already.
Will do a retest before starting continuation.
Question: Im really enjoying all the gains in conditioning and strength that ive gotten from BB....Will i lose any major S&C if i take this week off?
END OF BASE BUILDING
Monday- MS
Warm up 5 minutes
Mobility 5 minutes
Main workout - PU/BP/SQ
PU - modified Fighter pullup program 2,1,1,1
BP - 3x3 @ 185
SQ - 3x3 @ 185
Tuesday - HIC: Fobbit Intervals
treadmill fast walk @ 4mph
used a 35lb KB for both swings and snatches
Wednesday - REST
Thursday - MS
PU - modified Fighter pullup program 2,2,1,1
BP - 3x3 @ 185
SQ - 3x3 @ 185
Friday - HIC: Fobbit Intervals
treadmill fast walk @ 4mph
used a 35lb KB for both swings and snatches
Fighter Pull ups 2,2,1,1
Saturday - Ex 35
treadmill run at 4.5 mph
Sunday REST
Of Note: Felt really good this week. Just the last few weeks of doing strength and I feel slightly stronger already.
Will do a retest before starting continuation.
Question: Im really enjoying all the gains in conditioning and strength that ive gotten from BB....Will i lose any major S&C if i take this week off?
Re: Fazer's (noob) TB training log
Nope. A week off won't ruin anything. If you can get some light activity in, all the better, but the occasional week off is a good thing.fazer681 wrote:
Question: Im really enjoying all the gains in conditioning and strength that ive gotten from BB....Will i lose any major S&C if i take this week off?
-
Block20GoesBoom
- Posts: 29
- Joined: Sun Apr 02, 2017 10:52 pm
Re: Fazer's (noob) TB training log
Completely agree. You may even feel better as your body gets some recovery in. Get some recommended rest before test day and get after it. If you are itching to run sometime do it during the week I would recommend doing it anytime after you test. Just to keep your legs fresh.J-Madd wrote:Nope. A week off won't ruin anything. If you can get some light activity in, all the better, but the occasional week off is a good thing.fazer681 wrote:
Question: Im really enjoying all the gains in conditioning and strength that ive gotten from BB....Will i lose any major S&C if i take this week off?
Re: Fazer's (noob) TB training log
J-Madd wrote:Nope. A week off won't ruin anything. If you can get some light activity in, all the better, but the occasional week off is a good thing.fazer681 wrote:
Question: Im really enjoying all the gains in conditioning and strength that ive gotten from BB....Will i lose any major S&C if i take this week off?
Thanks J-Madd
Re: Fazer's (noob) TB training log
Thanks Block. I do really feel like going for run, because its been so long since ive felt this good after running, that now i want to keep going! hahaBlock20GoesBoom wrote:Completely agree. You may even feel better as your body gets some recovery in. Get some recommended rest before test day and get after it. If you are itching to run sometime do it during the week I would recommend doing it anytime after you test. Just to keep your legs fresh.J-Madd wrote:Nope. A week off won't ruin anything. If you can get some light activity in, all the better, but the occasional week off is a good thing.fazer681 wrote:
Question: Im really enjoying all the gains in conditioning and strength that ive gotten from BB....Will i lose any major S&C if i take this week off?