Monthly Archives: December 2015

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!!!

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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.