The scheduling is a big part of it, but as you say, yes I could do some 30min workouts and succeed. The simplicity of xfit is the best thing right now. I show up, work out, leave. Worrying about nothing else. I've been doing it for a while and I'm so swamped right now that I figure I should stick with whats been working, rather than change up and "upset the balance" or whatever. I could, and realistically should hit the gym to add more muscle, but I guess I've made the decision to postpone until later in the year to start the weight gaining workouts.

I haven't been keeping track of how much protein intake I get for each meal, but I think I'll write down what some meals have been over the next week or so and see where I'm at and see how much I would need to change to do the 1/1 ratio.

 

Jayzus Cripes son! Eat something!!

 

May not have the weight or strength that I want yet, but I exceed the standard that the Navy requires. Killed it on my PRT today.

 

Interested to have some input from the bodybuilding d00dz (ECB, Detailer, etc) and this musing may be useful for those of you doing high rep/ training for time:

I feel like since I stopped lifting for hypertrophy/strength I am tweaking muscles/joints easier than in the past. It seems like my joints have gotten weaker or maybe it's just that I'm getting older? Either way, I have tweaked my back when running, and stood up funny and seem to have irritated my knee. Makes no sense especially considering I am stronger than I have been. I never had these problems when I did extended hypertrophy or strength training.

I currently do 2 weeks of 4x10-15 reps, 2 weeks of 4x10 8 6 4 or 8 6 6 4 (increasing weight), then 2 weeks of 4 x higher reps @ same weight, 2 weeks of 4 x 5 3 2 1 (increasing weight) then repeat. Think I am going to try to do 6-8wks of hypertrophy to see where I wind up. These little nagging muscle pains and such are driving me nuts... If I bulk, I bulk.

Probably will change to this schedule:
explosive
hip/knee dominant
horiz push or pull
vert push or pull
core twist
core suspension

I usually group them in 3s and superset i.e. explosive, horiz push, knee dominant as a circuit. Go to 4 days/wk with one day being the harder training involving balance I have been doing which helps a ton. Maybe after 6-8wks of this do 2wks of unloading, lighter weights higher reps then back to it. Hoping it helps me out... any insight appreciated

 

^^ Fish oil, glucosamine/chondroitin should help with joints. Also some AS and HGH can help with this, go see the doc of course, not your local gym rat.

 

its a legs day.

 

Big fan of Tabata. Felt great today.
WOD April 6, 2012
Warm up:

Tabata:
Squats
Overhead Squats
Jumping Squats
Jumping Lunges
Tabata WOD:

Alternate:
Handstand Hold
Plank Hold
Alternate
Parallette bar pushups
Parallette bar dips
Alternate
Handstand Pushups
Squats
Alternate
Jumping Squats
Wall Sit
WOD:

Reps of 15, 12, 9:

Dumbell Squat Cleans
Ring Dips

 

this is sound advice right here... you also might be over working your joints and muscle groups... it doesnt sound like it but, with that many sets and reps, not eating or getting the nutrition that you need, breaks down.

 

update: 87.2kg today
3 weeks +1 day
i will stay conservative and say it is 4kg total loss, not 5

what i did in the last 72hrs is put load on my upper body (delts, heavy) and then work my abs and obliques (smaller, not size/def) and round up with stairmaster fatburner mode level 15 (max is 20)
finished by laying in sauna 5 or 6 mins

rested a day

yesterday walked 4km at an incline, following a stairmaster ride and working lower abs. only did biceps prior

dieting:
2 cans of tuna in water
3-5 chicken breasts
brown rice or carrots/broc/mushrooms/potatoes.. or both

purposefully not having a shake daily (usually 2 scoops ON whey with water) to make sure what i absorb is from wholefood.
i find casien at night to be great btw

goal is still weight loss to reach 83kg
from there on it will be new territory after marriage!!

going to stick to my diet and routine


supps are vpx meltdown + 500mg lcarnitine daily

 

Hows the VPX ali?

havent been to the gym in 10 days
eating a Ton of junk, will be back to the gym in a couple of days

going to get some fatburning supps, as the one im using is a piece of $hit