Training
Cardio 20 min.
Stretch 21 min.
Gym - Full-Body (30 sec recovery between supersets):
Superset A -
1. Stiff-Legged BB Deadlifts 8 x 12-15
2. Single-Leg Deadlifts 8 x 12 per leg
Superset B -
3. Flat BB Bench Press 6 x 12
4. Supinated Lat Pull-Downs 6 x 12
Superset C -
5. Clean and Press 8 x 12
6. Bent Over Rearl Raises 8 x 12
Superset D -
7. EZ-Bar Bicep Curls 6 x 15
8. Overhead Rope Tricep Extensions 6 x 12-15
Post-Weights Cardio 20 min.
Comments
Mood/Aggression: All over the place.
Energy: There.Mental Focus and Clarity: Need to start cracking down on the STUDY!!!
Stress: Unbelievably HIGH!
Endurance: Fine.
Pump: Strong.
Vascularity: Blue lines and knots.
Quality of Training: It was ok. Still feeling like I did yesterday - hence the supersets and shorter session. Didn't really want to do Post-Weights Cardio at all.
Recovery: Lower body feeling it a little.Other Notes: After training I looked back through my progress spreadsheets and training journal to see where I have made the most progress re body composition over the last ~21 weeks. You're going to be surprised: The weeks when I lost the MOST bodyfat was when I was eating whatever I wanted (i.e. cheating) and only doing ~40-90 minutes of training (resistance sessions only 15-30 minutes!) daily for those weeks. The OTHER thing I noted was that this was also when I was using and dosing NeoVar Recomped at 12-16 caps daily (4 caps first thing, 2 caps pre-training, 2 caps immediately post-training, 4 caps pre-bed, and sometimes another 4 caps post a high carbohydrate meal - yes, I noted that dosing immediately AFTER the meal instead of 15-20 minutes before it made it more effective for me), stacked with Shred Matrix immediately post-training and pm (ironic thing is, only the other day at my night work, one of my colleagues was like, "That's not fair; you can take pills and get away with it", referring to my eating habits, and I was like, "No, I still have to train hard and do everything else right to see results", when in reality, they were technically right, going off the evidence in my training journal and progress over the last 21 weeks). Other interesting things I noticed was that the weeks when my training volume was excessive and extreme and my nutrition was pretty much perfect, I only lost ~0.5% bodyfat, compared to the 0.1% bodyfat per day in the lower training volume weeks with every day a 'cheat' day re nutrition. So, yes, whilst my body may love the higher volume of training, it's not necessarily what's going to get me the best results. I am considering going back to a similar training schedule as I was when I WAS getting the 0.1% bodyfat loss per week - it's a huge step down from what I'm doing now, but this week is really only intended for 7-10 days of overreaching before a photoshoot or competition and not to be followed for long periods of time. I'll finish this week out as initially planned and make adjustments on Sunday. Also think I'm going to stack in NeoVar Recomped and Shred Matrix again as soon as I can . . . Started using PerformaStrips VB-12 today, taken immediately pre-training . . .
