60 days of perfection.

Workout programs. Some work, some don’t. Often the reason they do not work is a lack of compromise.

For my next physical challenge, I will be doing 60 days of zero-compromise body-work. Starting Sunday, this includes dialing in a body-builder diet that keeps me in induction/ketosis for 60 days to maximize fat burning, adhering to a 5 day a week heavy lifting schedule with 2 days of very needed rest, and a supplement routine that is dialed to a “t.” So what changes will 60 days of perfect exercise/diet/supplementation have on my body? We will see…

 

Here’s how it all looks.

 

Exercise

Day 1 – Push

15 minutes of cardio

Bench – 7 sets – 6 reps

Wide db bench – 5 sets – 6 reps

OH db press – 6 sets – 6 reps

Side db raise – 5 sets – 6 reps

Front db raise – 3 sets – 6 reps

Tri pd – 5 sets – 6 reps

Tri throwbacks – 5 sets – 10 reps

Dips – negatives to fail

Push-ups – negatives to fail

Planks to fail

Day 2 – Legs1

15 minutes of cardio

Squats – 6 sets – 6 reps

Split Squats – 6 sets – 6 reps

Leg press/calf raise supersets – 5 sets – 8 reps

Leg Ext – 3 sets – 15 reps

Leg Curl – 3 sets – 15 reps

Body Squats to fail

Glute kickbacks to fail

Day 3 – Pull

15 minutes of cardio

Deadlifts – 6 sets – 8-6-4-4-2-1

Bent over BB rows – 6 sets – 6 reps

Lat PD – 5 sets – 6 reps

Cable rows – 5 sets – 6 reps

DB curls – 5 sets – 6 reps

BB curls – 5 sets – 6 reps

Planks to fail

Day 4 – Rest

Day 5 – Chest2/Shoulders/Cardio

15 minutes of cardio

Bench – 7 sets – 6 reps

OH db press – 6 sets – 6 reps

Tri pd – 5 sets – 6 reps

Push-ups – negatives to fail

Planks – 3 reps to fail

Treadmill

Day 6 – Legs2/Back

15 minutes of cardio

BOBB rows – 6 sets – 6 reps

DB curls – 5 sets – 6 reps

Squats – 6 sets – 6 reps

Lunges – 6 sets – 12 reps

Leg Ext – 3 sets – 15 reps

Ball Leg Curl – 3 sets – 15 reps

Calf Raise – 5 sets – 8 reps

Body Squats to fail

Day 7 – Rest

 

Diet

Unsweetened coconut milk, protein shake (190 calories) 30g pro

Unsweetened coconut milk, protein shake (190 calories) 30g pro

Unsweetened coconut milk, protein shake (190 calories) 30g pro

5 eggs 30g pro

1 protein bar 30g pro

2 cups broccoli, 1 cup cheese 40g pro

1L green tea w 1 oz chia

5L water

5 string cheese sticks (30g pro)

Unsweetened coconut milk, casein shake (190 calories) 30g pro

 

Micro’s/Supplements

Multivitamin

Creatine

Tribulus

Caffeine

Arginine

Fish oil

CLA

ZMA

DHEA

BCAA

ALA

Acacetin

Super Citrimax (Iodine)

CoQ10

Cyclodex (proprietary anti-aromatase blend)

 

 

 

 

 

Final Results

This challenge is DONE! 30 days of insane lifting, constant glycogen exhaustion, and a whole ton of learning along the way…what a month it’s been!

Some final results that are interesting:

Weight change: +1 lb. Also, it’s worth noting my diet has been pretty much not controlled – I just have eaten whatever I want whenever I want it.

Body change: My pants definitely fit easier. Fat has noticably burned off in the areas it goes fastest: my calves, neck, face, and shoulders. A noticeable improvement in vascularity, especially around my calves/shins, biceps, forearms, and shoulders.

Increase in volume for legs (first day to last): 115,225 lbs. to 198,170 lbs. (+72%). Even though the point of this month of training has been driving volume higher, one-rep maxing is also an indicator of success. Squat one rep max increased from 316 to 508 and deadlift one rep max increased from 338 to 372.

Increase in volume for chest (first day to last): 14,065 lbs to 30,665 lbs (+120%). The biggest jump was around bench press, where my top 8 rep bench press sets went from 120 lbs. to 170 lbs. Top 8 military press sets went from 60 lbs. to 80 lbs. Top 12 rep bicep curl set went from 40 lbs. to 50 lbs. Top 15 rep tricep pushdowns went from 50 lbs. to 60 lbs. One rep max’s also increased anywhere from 20-40% for every exercise.

Increase in volume for back (first day to last): 28,045 lbs to 55,405 lbs (+98%). Barbell rows went from a top set of 8 reps of 160 lbs up to 210 lbs. Lat pulldowns and cable rows increased in the same way, going form 150 to 180 lbs and 120 to 210 (!!!) lbs, respectively. I definitely noticed cramping and stiffness in my wrists and forearms and I believe I could have continued the volume growth if my ancilliary muscles and tissue grew in the same way the larger muscles did. Pretty awesome growth, though.

Pain-points: The muscles feel tired and a little sore but nothing that is bad-pain. I have a bit of tenderness in my right ankle and my hands (grip strength has been a recurring issue) but my problematic knees feel the best they’ve felt in a few years.

Day 1 Legs 11/19 – 115,225 lbs.

Day 2 Chest 11/20 – 14,065 lbs.

Day 3 Back 11/21 – 28,045 lbs.

Day 4 – REST

Day 5 Legs 11/23 – 119,070 lbs.

Day 6 Chest 11/24 – 17,540 lbs.

Day 7 Back 11/25 – 33,800 lbs.

Day 8 – REST

Day 9 – Legs 11/27 – 137,870 lbs.

Day 10 – Chest 11/28 – 19,950 lbs.

Day 11 – Back 11/29 – 37,675 lbs.

Day 12 – REST

Day 13 – Extra REST

Day 14 – Legs 12/2 – 150,465 lbs.

Day 15 – Chest 12/3 – 21,980 lbs.

Day 16 – Back 12/4 – 41,710 lbs.

Day 17 – REST

Day 18 – Legs 12/6 -167,320 lbs.

Day 19 – Chest 12/7 – 24,600 lbs.

Day 20 – Back 12/8 – 46,055 lbs.

Day 21 – REST

Day 22 – Legs 12/10 – 96,495 lbs.

Day 23 – REST

Day 24 – Chest 12/12 – 27,510 lbs.

Day 25 – Back 12/13 – 50,480 lbs.

Day 26 – Legs 12/14 – 165,660 lbs.

Day 27 – REST

Day 28 – Chest 12/16 – 30,990 lbs.

Day 29 – Back 12/17 – 55,405 lbs.

Day 30 – Legs 12/18 – 198,170 lbs.

Total through Day 30 – 1,600,080 lbs.

 

Onto the next challenge!!!

1 meeelion pounds

Woohoo! We did it! I hit the 1m mark a couple days ago. It was actually a weird leg workout and I had an accident in the middle of it – and didn’t finish the workout. Nonetheless, I’m sticking with it, even though my body is noticeably fatigued at this point. I’m going to roll with a couple more rounds of each exercise, then take a break for a few days over Christmas, and then up this routine to the next level.

Day 1 Legs 11/19 – 115,225 lbs.

Day 2 Chest 11/20 – 14,065 lbs.

Day 3 Back 11/21 – 28,045 lbs.

Day 4 – REST

Day 5 Legs 11/23 – 119,070 lbs.

Day 6 Chest 11/24 – 17,540 lbs.

Day 7 Back 11/25 – 33,800 lbs.

Day 8 – REST

Day 9 – Legs 11/27 – 137,870 lbs.

Day 10 – Chest 11/28 – 19,950 lbs.

Day 11 – Back 11/29 – 37,675 lbs.

Day 12 – REST

Day 13 – Extra REST

Day 14 – Legs 12/2 – 150,465 lbs.

Day 15 – Chest 12/3 – 21,980 lbs.

Day 16 – Back 12/4 – 41,710 lbs.

Day 17 – REST

Day 18 – Legs 12/6 -167,320 lbs.

Day 19 – Chest 12/7 – 24,600 lbs.

Day 20 – Back 12/8 – 46,055 lbs.

Day 21 – REST

Day 22 – Legs 12/10 – 96,495 lbs.

Day 23 – REST

Day 24 – Chest 12/12 – 27,510 lbs.

Day 25 – Back 12/13 – 50,480 lbs.

Total through Day 25 – 1,149,855 lbs.

penultimate update

Day 20 and I’m now a mere 30,000 pounds away from hitting my goal for this challenge! I’ll post more observations in the next update…but a couple things I’m noticing now:

  1. It got a lot harder to do cardio this cycle. Glycogen getting low?
  2. Deadlift max # dropping. Loss of grip strength for sure. But…
  3. Volume continues to grow! Up, up, up!
  4. Maybe a 2,000,000 lb. challenge is next?

Day 1 Legs 11/19 – 115,225 lbs.

Day 2 Chest 11/20 – 14,065 lbs.

Day 3 Back 11/21 – 28,045 lbs.

Day 4 – REST

Day 5 Legs 11/23 – 119,070 lbs.

Day 6 Chest 11/24 – 17,540 lbs.

Day 7 Back 11/25 – 33,800 lbs.

Day 8 – REST

Day 9 – Legs 11/27 – 137,870 lbs.

Day 10 – Chest 11/28 – 19,950 lbs.

Day 11 – Back 11/29 – 37,675 lbs.

Day 12 – REST

Day 13 – Extra REST

Day 14 – Legs 12/2 – 150,465 lbs.

Day 15 – Chest 12/3 – 21,980 lbs.

Day 16 – Back 12/4 – 41,710 lbs.

Day 17 – REST

Day 18 – Legs 12/6 -167,320 lbs.

Day 19 – Chest 12/7 – 24,600 lbs.

Day 20 – Back 12/8 – 46,055 lbs.

Total through Day 20 – 975,370 lbs.

Breaking Through Walls

Through Day 16, I’ve been able to lift almost 3/4 of my goal! Phew!

More observations:

  1. Rest: Adding an extra rest day was a life saver. My top weight numbers on most impactful compound lifts (deadlifts, squats, rows, namely) have plateaued but my rep count continues to increase, thus driving my volume lifted higher.
  2. Strain: Big muscles are feeling strong and not too fatigued. However, smaller muscles including forearms, fingers, some lower back, and neck have been noticably stiff. This has really begun to have an effect on my grip strength and I believe it is a big reason why my top sets on most pyramids are not increasing like I expected.
  3. Energy: Actually pretty good. Today I had a workout that almost lasted two hours and I added a Hammer Gel shot to get some glycogen into my body before my closing cardio session. I think it helped but I’ll have to do it more frequently to conclusively say.
  4. Appearance: It’s only a bit over two weeks but I am noticing some interesting appearance changes. My weight has stayed the same but fat is melting off and muscle is increasing, without a doubt. I have two large veins that have begun to pop out of my calves. My traps are becoming more defined and my upper and lower arms are showing more vacularity. Pants are also fitting looser.
  5. Cardio: I continue to commit time to cardio even though it doens’t drive my volume goal higher. I think my next big challenge will involve a signficant amount of cardio training while also focusing on weight training.
  6. Volume: Back and chest volumes increased about 5%. Legs increased 10% or so, somewhat because I incorporated more lateral exercises. Still, good increases all around.

Day 1 Legs 11/19 – 115,225 lbs.

Day 2 Chest 11/20 – 14,065 lbs.

Day 3 Back 11/21 – 28,045 lbs.

Day 4 – REST

Day 5 Legs 11/23 – 119,070 lbs.

Day 6 Chest 11/24 – 17,540 lbs.

Day 7 Back 11/25 – 33,800 lbs.

Day 8 – REST

Day 9 – Legs 11/27 – 137,870 lbs.

Day 10 – Chest 11/28 – 19,950 lbs.

Day 11 – Back 11/29 – 37,675 lbs.

Day 12 – REST

Day 13 – Extra REST

Day 14 – Legs 12/2 – 150,465 lbs.

Day 15 – Chest 12/3 – 21,980 lbs.

Day 16 – Back 12/4 – 41,710 lbs.

Total through Day 16 – 737,395 lbs.

WHOA-OH We’re Halfway There-errr!

Now that Bon Jovi is in your head…🙂

After this morning’s back workout, I surpassed the half-million pound mark! Not bad for just 11 days, quite a bit faster than I expected.

Volume continues to grow – almost in a linear sense. However, while I am experiencing increased reps and volume, I’ve noticed that my heaviest sets at times have dropped – noticably deadlifts. One reason for this could be that my body is really using up its glycogen and not replenishing it fully, given the regular frequency of lifting and fewer rest days. Another idea could be looking at what is fatigued a bit more – especially I’ve experienced great fatigue in my fingers and forearms, along with mid and lower back. I even used wrist wraps this week for some deadlifts to help get around this… but I really don’t like using wraps. What I’m probably going to do from here on out is actually add another day of rest or cardio on my 5 day splits.

Day 1 Legs 11/19 – 115,225 lbs.

Day 2 Chest 11/20 – 14,065 lbs.

Day 3 Back 11/21 – 28,045 lbs.

Day 4 – REST

Day 5 Legs 11/23 – 119,070 lbs.

Day 6 Chest 11/24 – 17,540 lbs.

Day 7 Back 11/25 – 33,800 lbs.

Day 8 – REST

Day 9 – Legs 11/27 – 137,870 lbs.

Day 10 – Chest 11/28 – 19,950 lbs.

Day 11 – Back 11/29 – 37,675 lbs.

Total through Day 11 – 523,240 lbs.

1 Week Down… Surprises!

I just finished my second cycle of lifts and I’m genuinely surprised.

I hit the ground running when I started this adventure a week ago. I blasted through the first 4 day cycle and expected to feel residual fatigue during the second round. Instead, my volume has actually increased up to 18% per day from the first round and with MORE cardio – and my body feels amazing. What makes this also interesting to me is that my diet has remained relatively similar – averaging about 2,700 calories a day and only really adding a protein shake during my workout and some supplementation (creatine, caffeine/green tea, ZMA, fish oils, multi-vitamin).

The question I’m asking now… what will round 3 be like? Is round 2 an abberation, a product of me better fine tuning my weights I’m lifting and knowing better how to pace myself? Or will my volume continue to grow without much of a valley or drop off? Time will tell.. let the experiment continue!!!

Day 1 Legs 11/19 – 115,225 lbs.

Day 2 Chest 11/20 – 14,065 lbs.

Day 3 Back 11/21 – 28,045 lbs.

Day 4 – REST

Day 5 Legs 11/23 – 119,070 lbs.

Day 6 Chest 11/24 – 17,540 lbs.

Day 7 Back 11/25 – 33,800 lbs.

Total through Day 7 = 327,745 lbs.

1,000,000 lb. challenge

Big thanks to my wife for the suggestion to put this on my blog site here.

I was recently reflecting on my life and realized that the last couple of years, I have not been challenging myself with high-bar adventures like I previously did. Being adventurous is an important part of who I am and I think  several factors have caused me to compromise that. I’m bringing that part of me back to finish up 2015 and usher in 2016.

One challenge I’ve recently embarked on that I’ll be blogging about is what I am calling the “million pound challenge” where I will be lifting 1,000,000 lbs. of weight volume within a month. Here’s how it works:

-It’s a million pounds of volume. What that means is 10 sets at 100 pounds = 1,000 lbs of volume.

-I’m working with a 4 day split – 1 day of lower body, 1 day of chest/arms/shoulders/cardio, 1 day of back/abs/cardio, and 1 day of rest. The routines start out with complex movements (multi-joint) which have the highest benefit and fatigue factor and work down to isolation workouts (single body parts). My entire routine is listed on bodybuilding.com.

Today I just finished day 5 of the challenge. Days 1-4 weren’t what I’d call easy but I started with a full load of glycogen in my muscles and plenty of energy…just a bit short on time. Time will be a challenge, especially for the legs workout which takes about an hour and 45 minutes. I felt more stiffness and fatigue in the gym today on the second go-around for the legs workout for sure. I’m counting on an increase of this in the future.

So far so good though!

Day 1 Legs 11/19 – 115,225 lbs.

Day 2 Chest 11/20 – 14,065 lbs.

Day 3 Back 11/21 – 28,045 lbs.

Day 4 – REST

Day 5 Legs 11/23 – 119,070 lbs.

Total through Day 5 – 276,405 lbs. Right on target!

5.3.15 – lower macleay park to witch’s castle

7.6.14 – northern point mugu loop

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