TappistRT's Metabolism Advantage Training Log

Discussion in 'Training Logs' started by TenSteel, Mar 6, 2007.

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  1. TenSteel

    TenSteel Ted Cruz suicide hotline OT Supporter

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    Alright, long story short: Been out of the gym for about a year now because of finishing up my schooling and other various reasons attributing to laziness. You guys may remember that I lost a bunch of weight a while back, and guess what?? ... Most of it is back now. :hsd:

    Well, I started the Metabolism Advantage program by John Berardi, PhD, CSCS. (So I think the guy knows what he's talking about.) The program is a combined nutrtional and workout program. I'm not going to post every day's meal plans, but I will post at least one so you guys can get an idea of what my diet is. The workouts are about 90% compound movements, on a 6-day split (alternating lifting and cardio days) and I'm eating only fibrous, non-starchy carbs during the day and starchy carbs post-workout. Also drinking green tea with almost every meal, as well as taking fish oil. The program is 8 weeks. We'll see what happens. I have no specific nubmer goals, just to look better and get some strength back. I eventually want to fit into my size 32 jeans again.

    Measurements taken at the end of the first week of the 8 week program:

    Height: 6' 0"
    Weight: 211 lbs.

    BF Measurements
    Bicep: 9
    Tricep: 11
    Supr: 16
    Subscap: 24
    Total BF: 22%

    Body Measurements
    Neck: 16.5"
    Upper arm: 13.5"
    Lower arm: 10.5"
    Thigh: 21.5"
    Calf: 15.5"
    Waist: 39" (wear size 36 pants)

    I will return and post some pics later. For now, here is a backlog of my workouts:
     
    Last edited: Mar 13, 2007
  2. TenSteel

    TenSteel Ted Cruz suicide hotline OT Supporter

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    Lower Body Workout
    2/19/07


    5 minute cardio warmup

    BB Squat 2 x 5-7
    135 x 7
    160 x 7

    Overhead BB Squat 2 x 5-7

    65 x 7
    75 x 7
    This exercise is a total bitch. Keeping the bar balanced above the head is pretty difficult while squatting. I went really light with this one as you can see. If I can eventually do this with a pair of 45 plates on either side I'll be pretty happy.

    DL's 3 x 5-7
    135 x 7
    135 x 5
    135 x 7

    DB Walking Lunge 2 x 5-7

    (25 x 2) x 6 reps/leg
    (30 x 2) x 7 reps/leg

    Single-Leg Swiss Ball Leg Curl 2 x 5-7
    7 reps/leg
    10 reps/leg

    DB Stepup
    (35 x 2) x 7 reps/leg
    (35 x 2) x 7 reps/leg

    5 min cooldown

    This is the first time I've been to the gym in quite some time. Sure, I'd had some scattered workouts, but this is the first time back with a real program and goal in mind. Not to mention, it had been a long time since I had done deadlifts.
     
    Last edited: Mar 6, 2007
  3. TenSteel

    TenSteel Ted Cruz suicide hotline OT Supporter

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    2/20/07


    5 min cardio warmup

    Intervals
    30 sec high intensity
    90 sec low intensity

    5 min cooldown
     
  4. TenSteel

    TenSteel Ted Cruz suicide hotline OT Supporter

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    2/21/07

    Had to skip the upper body workout today because my mid and upper back was really sore from the deadlifts on Monday. Ahh, growing pains. :hsd:
     
  5. TenSteel

    TenSteel Ted Cruz suicide hotline OT Supporter

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    2/22/07


    5 min cardio warmup


    Intervals
    60 sec high intensity
    60 sec low intensity

    5 min cooldown
     
  6. TenSteel

    TenSteel Ted Cruz suicide hotline OT Supporter

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    Total Body Workout
    2/23/07


    5 min cardio warmup

    Swiss Ball Pushups 2 x 8-10

    10 reps
    10 reps

    Suitcase Deadlift 3 x 8-10 reps each side

    (Rt) 45 x 10
    (Lt) 45 x 10
    (Rt) 65 x 10
    (Lt) 65 x 10
    (Rt) 65 x 10
    (Lt) 65 x 10
    This exercise is realy different, never done it before. You hold the full size bar at your side like a heavy suitcase, hence the name. Then you complete the rep like a regular deadlift. Try it for a change if you haven't yet.

    BB Clean 3 x 8-10
    65 x 10
    65 x 10
    75 x 10
    First time ever trying this as well. Went light to make sure I didn't hurt myself.

    DB Overhead Lunge 2 x 8-10

    (25 x 2) x 10
    (25 x 2) x 10

    Bridge 2 sets 30 sec each
    Completed two sets

    Side Bridge 2 sets 30 sec each side
    Completed two sets, both sides.

    5 min cooldown
     
  7. TenSteel

    TenSteel Ted Cruz suicide hotline OT Supporter

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    5 min cardio warmup

    Intervals
    90 sec high intensity
    180 sec low intensity

    5 min cooldown
     
  8. TenSteel

    TenSteel Ted Cruz suicide hotline OT Supporter

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    Lower Body Workout
    2/26/07


    5 minute cardio warmup

    BB Squat 2 x 5-7
    115 x 7
    145 x 7
    Not exactly sure why I went down in weight-- guess I should have checked the previous week's weight/reps. It felt relatively easy, but I was pretty tired before the workout-- long day.

    Overhead BB Squat 2 x 5-7

    65 x 7
    85 x 7

    DL's 3 x 5-7
    115 x 7
    135 x 7
    145 x 7

    DB Walking Lunge 2 x 5-7

    (25 x 2) x 6 reps/leg
    (35 x 2) x 7 reps/leg

    Single-Leg Swiss Ball Leg Curl 2 x 5-7
    7 reps/leg
    7 reps/leg

    DB Stepup
    (25 x 2) x 7 reps/leg
    (25 x 2) x 7 reps/leg
    Used a higher step this time to change it up a bit.

    5 min cooldown
     
    Last edited: Mar 6, 2007
  9. TenSteel

    TenSteel Ted Cruz suicide hotline OT Supporter

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    5 min cardio warmup

    Intervals
    30 sec high intensity
    90 sec low intensity

    7 total intervals

    5 min cooldown
     
    Last edited: Mar 6, 2007
  10. TenSteel

    TenSteel Ted Cruz suicide hotline OT Supporter

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    Upper Body Workout
    2/28/07


    5 min cardio warmup

    BOR 3 x 5-7

    95 x 7 (overhand)
    115 x 7 (overhand)
    115 x 6 (underhand)
    Underhand grip is a little trickier, it definitely works the muscles differently-- Seems like more rear deltoid involved vs. lats with overhand.

    BB Bench 3 x 5-7
    115 x 7 (medium grip)
    125 x 7 (wide grip)
    115 x 5 (narrow grip)
    Narrow grip ones are a bitch.

    Pullup (wt assisted, I'm weak) 2 x 5-7

    110 x 7
    90 x 7
    Remember that less weight = harder

    BB Overhead Press 2 x 5-7
    65 x 7
    95 x 6

    Single Arm Barbell Bicep Curl 2 x 5-7
    (Rt) 30 x 7
    (Lt) 30 x 7
    (Rt) 30 x 7
    (Lt) 30 x 4
    My left arm fatigues faster than my right because of an old wrist injury. I need to work on the muscles in that arm some more with some stretching every day to loosen it up.

    Dips 2 x 5-7
    5 reps
    4 reps
    I can't seem to go down very far with these. Yeah, pretty weak, I know. I may try weight assisted next time to get a better range of motion.

    5 min cooldown
     
  11. TenSteel

    TenSteel Ted Cruz suicide hotline OT Supporter

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    5 min cardio warmup

    Intervals
    60 sec high intensity
    60 sec low intensity

    7 total intervals

    5 min cooldown
     
  12. TenSteel

    TenSteel Ted Cruz suicide hotline OT Supporter

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    3/2/07


    5 min cardio warmup

    Swiss Ball Pushups 2 x 8-10
    10 reps
    10 reps

    Suitcase Deadlift 3 x 8-10 reps each side

    (Rt) 65 x 10
    (Lt) 65 x 10
    (Rt) 95 x 10
    (Lt) 95 x 10
    (Rt) 115 x 8
    (Lt) 105 x 9

    Got pretty tired at the end, but definitely more used to the exercise, hence the strength gain. Balancing the bar with one hand seems like the hardest part.

    BB Clean 3 x 8-10
    75 x 10
    95 x 8
    115 x 7
    Probably should drop the weight a bit next time since I didn't seem to get the rowing motion quite as well with 115.

    DB Overhead Lunge 2 x 8-10
    (25 x 2) x 8
    (25 x 2) x 9

    Bridge 2 sets 30 sec each
    Completed two sets
    Bridges really work your abs well, I can feel it for sure the next day. Good shit.

    Side Bridge 2 sets 30 sec each side
    Completed two sets, both sides.

    5 min cooldown
     
    Last edited: Mar 16, 2007
  13. TenSteel

    TenSteel Ted Cruz suicide hotline OT Supporter

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    3/3/07


    5 min cardio warmup

    Intervals
    90 sec high intensity
    180 sec low intensity

    4 total intervals

    5 min cooldown
     
  14. TenSteel

    TenSteel Ted Cruz suicide hotline OT Supporter

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    3/5/07


    Let me start by saying this workout kicked ass. I absolutely blasted through previous numbers and felt great afterwards. Tonight I'm in a hotel about an hour away from home on a business trip, luckily there was a 24 hr fitness 2 miles down the road. The workout took a little longer than normal-- the gym was packed and I had to figure out where everything was. Every 24 hr location, despite being corporate, seem to be all laid out differently.

    5 minute cardio warmup

    BB Squat 2 x 5-7
    135 x 7
    185 x 7
    Good stuff, I could have even done more at the end. I will next time.

    Overhead BB Squat 2 x 5-7

    65 x 7
    95 x 7

    DL's 3 x 5-7
    135 x 7
    155 x 7
    175 x 7
    Again ... YES!!

    DB Walking Lunge 2 x 5-7

    (30 x 2) x 7 reps/leg
    (40 x 2) x 7 reps/leg

    Single-Leg Swiss Ball Leg Curl 2 x 5-7
    7 reps/leg
    7 reps/leg

    DB Stepup
    (35 x 2) x 7 reps/leg
    (35 x 2) x 7 reps/leg
    Used a really high step this time, just shy of waist height. Some little brunette hotties were looking at me while I did this. :mamoru:

    5 min cooldown

    Workout was absolutely badass, gotta say it again.

    Oh, I should probably post my meal plans. Here's what I ate today:

    Breakfast: Greek Omelet (eggg + egg whites, feta cheese, sliced black olives)
    Snack: Vanilla Casein + whey protein blend shake with green tea, yogurt, and mixed berries, with greens powder and some creatine
    Lunch: Leftover baked rock cod from previous day over a big spinach sald with tomato, broccoli, carrots, avocado, and homemade dressing.
    Snack: Similar shake to previous, but with chocolate powder mixed in water with peanut butter and flax meal.
    Dinner: 5 oz. Pecan-crusted salmon, toasted quinoa salad, fruit salad. (This is really satisfying after my workout, I scarfed it all down. Delicious!)


    So now you guys have an idea of the kind stuff I'm eating. Yeah, I brought a shit ton of food containers with me for this 2 day trip, not to mention all the shakes all made up in bottles. :mamoru:
     
  15. TenSteel

    TenSteel Ted Cruz suicide hotline OT Supporter

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    5 min cardio warmup

    Intervals
    30 sec high intensity
    90 sec low intensity

    7 total intervals

    5 min cooldown
     
  16. TenSteel

    TenSteel Ted Cruz suicide hotline OT Supporter

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    3/7/07


    5 min cardio warmup

    BOR 3 x 5-7

    115 x 7 (overhand)
    135 x 5 (overhand)
    135 x 5 (underhand)


    BB Bench 3 x 5-7
    115 x 7 (medium grip)
    135 x 7 (wide grip)
    115 x 5 (narrow grip)


    Pullup (wt assisted, I'm weak) 2 x 5-7

    100 x 7
    80 x 4
    Remember that less weight = harder

    BB Overhead Press 2 x 5-7
    95 x 5
    105 x 4

    Single Arm Barbell Bicep Curl 2 x 5-7
    (Rt) 30 x 7
    (Lt) 30 x 7
    (Rt) 35 x 5
    (Lt) 35 x 5


    Dips 2 x 5-7 (wt. assisted)
    80 x 7
    70 x 7
    Remember that less weight = harder

    5 min cooldown
     
    Last edited: Mar 16, 2007
  17. TenSteel

    TenSteel Ted Cruz suicide hotline OT Supporter

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    5 min cardio warmup

    Intervals
    60 sec high intensity
    60 sec low intensity

    7 total intervals

    5 min cooldown
     
  18. TenSteel

    TenSteel Ted Cruz suicide hotline OT Supporter

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    Tired as fuck today, didn't have the energy to go lift. I decided to combine the cardio + lifting on saturday.
     
  19. TenSteel

    TenSteel Ted Cruz suicide hotline OT Supporter

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    Total Body Workout
    3/10/07


    5 min cardio warmup

    Swiss Ball Pushups 2 x 8-10
    10 reps
    10 reps

    Suitcase Deadlift 3 x 8-10 reps each side

    (Rt) 95 x 10
    (Lt) 95 x 10
    (Rt) 95 x 10
    (Lt) 95 x 10
    (Rt) 105 x 10
    (Lt) 105 x 10
    Had a hard time balancing the bar this time so I had to drop the weight a bit from last time's max.

    BB Clean 3 x 8-10
    95 x 10
    95 x 10
    105 x 10
    115 x 7
    Probably should drop the weight a bit next time since I didn't seem to get the rowing motion quite as well with 115.

    DB Overhead Lunge 2 x 8-10
    (25 x 2) x 10
    (30 x 2) x 8

    Bridge 2 sets 30 sec each
    Completed two sets

    Side Bridge 2 sets 30 sec each side
    Completed two sets, both sides.


    Interval Workout


    Intervals
    90 sec high intensity
    180 sec low intensity

    4 total intervals

    5 min cooldown
     
  20. TenSteel

    TenSteel Ted Cruz suicide hotline OT Supporter

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    Lower Body Workout
    3/12/07


    5 minute cardio warmup

    BB Squat 2 x 5-7
    185 x 7
    205 x 7


    Overhead BB Squat 2 x 5-7

    95 x 7
    105 x 7

    DL's 3 x 5-7
    135 x 7
    155 x 7
    185 x 7


    DB Walking Lunge 2 x 5-7

    (40 x 2) x 7 reps/leg
    (50 x 2) x 7 reps/leg

    Single-Leg Swiss Ball Leg Curl 2 x 5-7
    7 reps/leg
    7 reps/leg

    DB Stepup
    (35 x 2) x 7 reps/leg
    (40 x 2) x 7 reps/leg

    5 min cooldown
     
  21. TenSteel

    TenSteel Ted Cruz suicide hotline OT Supporter

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    5 min cardio warmup

    Intervals
    30 sec high intensity
    90 sec low intensity

    7 total intervals

    5 min cooldown
     
  22. TenSteel

    TenSteel Ted Cruz suicide hotline OT Supporter

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    3/14/07


    5 min cardio warmup

    BOR 3 x 5-7

    115 x 7 (overhand)
    145 x 5 (overhand)
    135 x 7 (underhand)

    BB Bench 3 x 5-7
    135 x 7 (medium grip)
    155 x 5 (wide grip)
    115 x 7 (narrow grip)



    Pullup (wt assisted, I'm weak) 2 x 5-7

    80 x 7
    70 x 4

    BB Overhead Press 2 x 5-7
    95 x 7
    105 x 7

    Single Arm Barbell Bicep Curl 2 x 5-7
    (Rt) 30 x 7
    (Lt) 30 x 7
    (Rt) 40 x 5
    (Lt) 35 x 5

    Dips 2 x 5-7 (wt. assisted)
    70 x 7
    60 x 6


    5 min cooldown
     
  23. TenSteel

    TenSteel Ted Cruz suicide hotline OT Supporter

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    3/19/07

    After 4 weeks, the workouts change to prevent adaptation.

    5 minute cardio warmup

    Good Mornings 3 x 5-7
    65 x 7
    95 x 7
    115 x 7


    BB Hack Squat 2 x 5-7

    135 x 7
    155 x 7
    185 x 7

    SLDL's 2 x 5-7
    115 x 7
    135 x 7


    Overhead DB Squat 2 x 5-7

    (30 x 2) x 7 reps/leg
    (30 x 2) x 7 reps/leg

    Leg Press 2 x 5-7
    360 x 7
    450 x 6

    5 min cooldown
     
    Last edited: Mar 25, 2007
  24. TenSteel

    TenSteel Ted Cruz suicide hotline OT Supporter

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    Interval Workout
    3/20/07


    5 min cardio warmup

    Intervals
    30 sec high intensity
    90 sec low intensity

    10 total intervals

    5 min cooldown
     
  25. TenSteel

    TenSteel Ted Cruz suicide hotline OT Supporter

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    Upper Body Workout
    3/21/07


    5 min cardio warmup

    Chinup 4 x 5-7

    Wide grip: 5 reps
    Narrow: 5 reps
    Overhand/underhand: 3 reps
    Overhand/underhand: 3 reps

    Alternating DB Incline Press 3 x 5-7
    Underhand: (30 x 2) x 6
    Overhand: (35 x 2) x 7
    Overhand: (35 x 2) x 7


    BB Clean 2 x 5-7

    95 x 7
    105 x 7

    Alternating DB Shoulder Press on Swiss Ball 2 x 5-7 each arm
    (Rt) 30 x 7
    (Lt) 30 x 7
    (Rt) 40 x 5
    (Lt) 40 x 5

    Alternating DB Curl on Swiss Ball 2 x 5-7 each arm
    (Rt) 25 x 7
    (Lt) 25 x 7
    (Rt) 30 x 7
    (Lt) 30 x 7

    Close Grip Bench 2 x 5-7
    115 x 7
    135 x 6

    5 min cooldown
     
    Last edited: Mar 29, 2007
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