As I mentioned last time, due to some recent opportunities, I’m slightly modifying my own training and nutrition. What I’m employing is an extended period of intensive training/elevated calories, followed by a period of high metabolic work (aerobics)/lesser calories.
After a hectic work week & a survivalist approach to nutrition, I found myself at 140.5 #’s and a 28.5 inch waist measurement at wake-up. I would estimate BF% to be around 9-10%.
99% of the time, I do my training in a fasted state. Sometimes circumstances dictate I train mid or late-day. Oftentimes I have to employ the use of coffee or a pre-workout formula when this happens because of my habit of training first thing in the morning. Also, if time permits I include a “power nap” that is way less than 10 minutes, often more like 2-3 where I’m actually out, sort of a form of meditation.
So, before training I had an omelet that consisted of 6 whole eggs, 10 green olives and a medium-sized tomato. I also has 3 teaspoons of liquid cod liver oil.
Here is the actual, unedited session:
Incline Bench 45×10, 65×5, 95×3, 155×8,8,8
Wide-grip Pull-ups Bwx5 BW+10×3, BW+30×8,8,8
Gymnastic Ring Dips BWx8 BW+2.5×8 BW+5×8
Front Presses 20×10,8,8
Barbell Curls 45×20,20
Tate Presses 12’s x 20,20
Hanging Knee-ups BWx25
Followed by a 2 mile run in the August humidity. No time kept, but it was a great pace.