MoNkeE's IF journal

MoNkeE said:
Just to clarify BennyC:
Say my 15RM for Squats is 65kg. And I've got 6 workouts for 15s ahead of me. Do I remove 2.5kg from each workout going back, so it looks like:
WO1: 52.5kg
WO2: 55kg
WO3: 57.kg
WO4: 60kg
WO5: 62.5kg
WO6: 65kg
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Spot on. Where the weight for an exercise isn't particulary heavy such as side raises. You can do something like:
(With a 15RM of 10KG)

WO1:8KG
WO2:8KG
WO3:9KG
WO4:9KG
WO5:10KG
WO6:10KG

I'm just not entirely getting my head around the fact that I'm slowly climbing back up to what my 15RM already is, not improving upon it? Or is the idea that I should be aiming to get pretty close to two sets of my 15RM at the end of the two weeks?
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That's the idea. Where as one set was very tough you should be able to now do two which has the effect that you can now do more weight for 1 set :)
 
That sounds great mate, cheers for the clarification!

In lieu of your advice, I think this should be my 15s so far! It's my first time doing anything like this, so I might find it's a bit shaky, and need tweaking mid-cycle, but hopefully it'll work out!

HST_Journal.JPG
 
Nope, I have 6 work outs a week, with a rest day between work outs. All hail my 12 day week! :p (whoops!)

Yeah, I'll see how it goes, won't be starting it until next week. Got 10s to figure out tomorrow, then 5s on Friday :)
 
First cycle of 15s tonight, should be fun.

Also going to weigh myself (still haven't been home so won't be 100% accurate), although I've no idea if I'll have lost any weight over this week, girlfriend's eating habits have been forced upon me! Still, I have noticed my abs are out a bit more and my moobs have got a bit firmer!
 
BennyC said:
Update your journal you n0000b. Have you finished your 15's yet? how did you find them?

A preemptive 'I told you so' :p
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Well considering BennyC's been goading me on.........!

IF I've still been sticking too, even on the weekends. However my diet on a weekend hasn't been up to scratch really. Weight wise I'm still sat around 78kg although this was pre-poo. I must say though, I'm looking leaner. I think this may be because even if I'm not under 2500 calories, the food I am eating is pretty darn lean, so it's certainly not going to make me fat!

I'm starting to creep some fasted cardio in to my routine as well on my rest days (Tues and Thurs) to try and speed up the weight loss, although didn't manage it this morning or last tuesday. May get my arse down there tonight though if I can muster up the energy.

As for HST..... I've completed my 15s, and WHAT. A. GRIND! Working up to your 15rm is grueling, largely due to the high amount of reps per sets. You'll feel fine for the first 8 reps, fatigue will kick in circa 10 reps, then by 12 or 13 you're wondering if you have the energy to finish the rest! However I feel great having finished them, muscles are looking at an all time best and I genuinely feel like I'm still putting on strength, despite either working to a calorie deficit or sometimes breaking even. Abs are slowly coming back out and pecs are feeling firmer, although still a bit flabby.

Started my 10s as of yesterday and enjoying them even more than 15s. The 15s were hard work and endurance focused. 10s - at least in comparrison - feels like a sprint of strength! Squats are explosive with good form, bench has got better at isolating the muscle whilst shifting the (higher) weight and my back strength is definitely increasing. Really REALLY looking forward to progressing through the 10s, and the light at the end of tunnel (starting 5s) is really driving me on further :)

As for my weight, yes it's not really going down, but I'm certain I must be adding a bit of muscle during this time as well. Not size, but definitely strength, and density must count towards weight!
 
I've been wanting to start this too after reading everything on leangains!

Need some advice though... what i did all last week was hit the gym for an hour before work (cardio only) for about 40 minutes burning 400 calories according to the machines.
I had 10g of BCAAs before my cardio and then another 10g every other hour until i hit 30g.

After i finished work i hit the gym for another hour or so (it's literally next door) doing weights and just having my usual post workout shake then going home and having a meal.

I have my first meal of the day at 2pm when my 8 hour eating window starts and my last whenever i get home from the gym really, finishing with a casein shake at 10pm.

Am i doing it right?
 
Probably just because I'm tired, but I don't really understand what your schedule/timings are? List your schedule and I'll let you know :)
 
Sounds about right Funcy.

You'll be getting through a lot of BCAA's though! which might not be entirely necessary. See how it goes.
 
I work 10am-6pm most days so i get to the gym around 8:45ish - have my 10g BCAAs.
I then do 40 minutes or so of cardio and have another 10g of BCAAs every other hour. I'm using Purple Wraath by the way, seems pretty decent value as you get 90 12g servings per tub.

My fasting breaks at 2pm where i'll usually try and have about 600-700 calories then the same again at about 5pm. I usually have a shake pre and post workout too.
I'll get home at about 8:30pm from hitting the weights and make myself an evening meal to make up the rest of my calories for the day then a casein shake at 10pm, beginning the 16 hour fast until 2pm the next day.

I worked out that in the 8 hour feeding window i'm consuming roughly 2300 calories, 220g carbs(mainly from wholewheat pasta, oats and the waxy maize i put in my shakes) 230g protein and 45g fat.
 
Someone else may know better, but 220g carbs sounds like a lot to be having on a rest day, assuming you stick to the same diet every day.

I'm actually slightly envious of people that get to work out after eating something! My weight session is at about 6:45am on an empty stomach! The only thing I have pre-workout is 10g - 15g of BCAAs and the same again post-workout! Do get through a lot of BCAAs.............
 
Is 10g BCAA's really necessary pre and post? Obviously it's doing no harm but they aren't cheap so could you not just take the recommended 5g servings.

Saying that I'm having 5g 4 times a day so it's probably no different to your 10g twice a day
 
Yeah, i am quite conscious of my carb intake, think i'll try halfing the portions and see how it goes! :D

I tried working out on an empty stomach Saturday morning and it didn't go down too well... i was constantly failing to hit 10 reps on my 3rd set, where usually it's no problem.
 
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