mixed bag this week.
i weighed in at 160.5 lbs again, so ot seems like my muscle gain has been more than my fat loss. this makes sense as i'm eating more and gaining strength.
i pushed 170 lbs 7-4-4, so i did improve 2 reps over the 3 sets. the downside is i need +3 reps to get go up 5 lbs in 4 weeks (that's 10 lbs in 5 weeks since i went from 160 to 165 lbs in less than 1 week).
its 50/50, but i think i'll get it. i haven't gone up 10 lbs in 5 weeks before and this is likely my last chance to do so. it won't be easy. 170 lbs has felt heavy all along. looking back, i should've stayed at 165 for at least 2 weeks instead of progressing to 170 that first week.
once i hit 170 lbs 8/6/4, i'm going to change up my workout.
i'm going to give this a try and see if i can accelerate my current progression of 5 lbs every 21 days to something less:
bodybuilding.com
it is also less total reps across my elbow, which is important since my elbow nerve has been uppity on me.
right now i'm changing my supplement approach. i'm going to eat few zone balanced bars and more real food. i'm also going to supplement a little protein and l-glutamine before and after i work out.
i've been working out for 75 to 90 minutes, including lifting and cardio. that's going to stop. i'm working out for 45 minutes and then i'm done to avoid excess cortisol secretion.
hopefully, these adjustments improve my progression or, at least, help me to sustain for a longer period of time.
this is a pretty good zone meal for those who think i'm not eating delicious food as i've lost 25+ lbs of excess fat and gained enough muscle to go from 10 lb flies x 15 to 170 lbs x 7.
allrecipes.com
it is really good, too.
Q & A with Karen Smyers (46 year old professional triathlete, off asthma drug since taking dr. sears' fish oil supplements)
zonediet.com
i'm not sure i mentioned this on this thread or not, but the two female athletes with the most olympic medals in the history of the olympics are both zoners. so is the female athlete with the most gold medals.
they would be jenny thompson and dara torres.
taking the #1 and #2 spots like this makes david look like a shoe in against goliath.
when when a diet that makes up 0.5% of the population, if that, owns the first two medal spots in the history of the olympics, something is up. not to mention this diet didn't even exist prior to 1992, so many other diets had decades to pad their numbers... and failed.
it's not the shoes, it's the diet, money. |
