Christos
Forum Replies Created
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Non training day today
8000 steps
25minutes moderate cardio @140beats/min
Morning weight:86.0kg
FBG:4.9mmol/LI use polar H10 heart rate sensor to measure my heart rate variability and interestingly, I get lower scores during week days compared to weekends. This means that my sympathetic system is overloaded, which is quite understandable since I sleep less during week days. For this reason, Cal suggested to supplement with 10g of glycine in order to aid sleep quality.
Training-wise, back squat is completely removed from the programme at the moment, as getting stronger, I face difficulties to connect with quads since other body-parts break first in the movement, so reverse band squat is the exercise in Lower B rotation.
Diet on non-training days:
30p 25f
30p 25f
30p 25f
30p 25f
30p 60C
30p 60Cproteins:egg whites, wild salmon, chicken, prawns, turkey and white fish
carbs: white potatoe, sweet potato, rice, quinoa and oats
fats: eggs, olive oil, almonds, cashew nuts and avocado. -
Pics are attached now.
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Really happy from last week’s check in with Calum, food is increased to 2830 calories on training days and 2100 on non training days. Training sessions are unchanged and cardio is kept at 25minutes on rest days at 140 beats per minute. Please have a look at my progress pics. I will keep posting more frequently now as I had an issue with the app preventing me from posting anything at all
Nutrition Training days
M1: 30P 25f
M2: 30P 25f
M3: 30P 20f
Pre: 30P 70C
Intra: 30C, EAAs, creatine mono, citruline, glutamine and dextrose
Post: 50P, 150C, whey isolate and cereals
Post2: 30P 100C -
I am back to the UK guys, back to the journal! So, weight creep up a bit during the festive period. I am now averaging 86.5kg. I trained and eat properly all days apart from Christmas day and new years eve. I have attached my photos from last week in Cyprus. Today is check in day and Cal will increase calories as no point to stay at this amount of calories. I will start o put some tissue soon. Also, on rest days we put 25 mimutes moderate intensity cardio to keep my cardiovascular fitness on point while weight increases.
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Post Christmas weight is 87.8kg. Today’s target is to meet my set neat levels, get hydrated and follow the nutrition for the day. I trained push early in the morrning and felt really strong especially after loads of food yesterday.
A. Reverse Band Smith chest press 70kgx9, 60×12
B. Flat db press 42.5×4, 36.5×7
C. Machine shoulder press 2 sets
D. Cable crossover 2 sets
E. Seqted db laterals 15×9, 12.5x 13
F. Cable laterals muscle rounds
G. EZ cable tricep extensions 3 sets
H. One arm prone cable tricep extensions 2 sets
As said the session was really decent strengthwise due to excess food from yesterday. I will try to follow the plan as much as possible, but I constntly meet up with friends and relatives which makes it harder. This is what happens when you are away from home for months, everyone wants to meet up with you. Anyway this is something I have to live with at the moment and I already did it in the past. Everything should be ok imo
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JDH I did not write it appropriately. He mentioned to not under-eat during the 2 week period not just the Christmas day. Also, he mentioned that due to the fact next week is Christmas, calorie increase was again minimal to compensate in case of over-eating. Hope what I wrote now makes sense.
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I get that with some of your bodyparts require more frequency than others to grow, but what about volume, how much volume do you reckon your arms require per session. I saw you perform heavy days and pump days for arms. Me as an individual quads respond better in more volume per session than more frequency less volume. Generally frequency is twice per 5 days
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I get that with some of your bodyparts require more frequency than others to grow, but what about volume, how much volume do you reckon your arms require per session. I saw you perform heavy days and pump days for arms. Me as an individual legs respond better in more volume per session than more frequency less volume. Generally frequency is twice per 5 days
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Guys, check in response is positive. Actually Calum mentioned that this week should have had greater calorie increase than previous weeks as I am lean enough to start pushing harder and there is no point to continue digging. However, given the fact it is Christmas and I will fly back to my country, he decided to have 100 calories increase on non training days from fat and 50 calories increase on training days post workout. The main point from check in was to not under-eat during the festive period, so even if I do not follow the macros on Christmas day, I still need to eat 2100 calories so my weight does not drop more. Check in format is now changed and his response is sent over a you tube video, which makes the whole process more personal. Also, I am able to understand how pleased he is from my progress so far. Neat levels remain at 11K for both training and non-training days.
Today is a lower body session with biceps top up work. My right elbow is still in pain from yesterday’s accident, so I will pick up a weight that feels comfortable and do high rep work to failure. I will write my session in a later post.
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pics attached
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Morning pull session today, FBG is 4.7mmol/L not bad after two carb meals last night.
A. Neutral grip iso row 60×6, 50×11
B. T-bar row 50×8, 40×11
C, assisted pull ups 15kgx9, 30kgx12
D. Low iso row 50×8, 42.5×12
E. Prone unilateral rear delt fly 2sets
F. High cable rear delt fly 2sets
G. Standing calf raise 3sets
H. Db hummer curls 14×15, 14×17I had an accident today with a cyclist so my elbow was fucked, I could not do heavier db hummer curls sot I got 14kg which felt ok and go as many reps as possible. Later today I will post to write about Calum’s response from check in. I have attached progress pics of this week. I think I will keep posting progress pic each week so you are in tune of how I change.
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JDH, when did you email him? it might be the case of him being busy with a lot check ins from clients, give him some time.
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JDH does the 2on 1 off 2on based on the fact you do a lot submax volume due to injuries? So if you were 100% injury free would you go with less volume higher intensity or generally you prefer 2on 1off 2on?
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84.6kg today guys. This is what happens when metabolism wakes up. I want to eat all day now, but obviously I dont. I try to not eat any trigger foods such as grenade carb killa protein bar, if I eat one bar I will end up eating 2 or 3 which is not optimal. Only mission today is to eat my food and walk my walk of 10k steps. Calum told me to reduce steps by 1000 as weight is at new low and today is a non-training day with reduced calories, so tomorrow we suspect further decrease in weight. Tomorrow is a check in day as well.
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JDH, my turn now, what is the frequency of your training mate?