Fat Adapted Training - Journey To 1000 lb Fat Adapted Training - Journey To 1000 lb - Page 2

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Thread: Fat Adapted Training - Journey To 1000 lb

  1. #11
    Join Date
    Nov 2019
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    21

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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Bodyweight: 163.4 lbs

    Week 6 - Workout 3:

    Squats:
    45x5x2
    95x5
    135x3
    185x1
    235x5x3

    Bench Press:
    45x5x2
    75x5
    105x3
    135x2
    175x5x3

    Pendlay Rows:
    45x5x2
    65x3
    85x2
    115x5x3

    Dips:
    BWx10x2

    Notes:

    Got myself all rested up and had a great workout today! I tried not to overthink form on squats as I psyched myself out a bit last time. 235 went extremely smooth! Bench was good too. I tried to narrow my grip slightly so I can focus on tucking my elbows a little more. I'll have to try to get my wife to video tape me from an above view so I can analyze my form, because from the angle I videoed, it looks like I flare my elbows a little too much.

  2. #12
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    Nov 2019
    Posts
    21

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    Bodyweight: 162.6 lbs

    Week 7 - Workout 1:

    Squats:
    45x5x2
    95x5
    135x3
    185x2
    240x5x3

    OHP:
    45x5x2
    65x3
    85x2
    115x5x3

    Deadlifts:
    135x5x2
    185x3
    225x2
    330x5x1

    BB Curls:
    65x10x3

    Notes:

    Workout went pretty well. I'm a guy who likes taking short rests, but I'm at the point now where I need more recovery between sets, so right now I'm resting 3 mins between squats and deads. Back is a little sore after this workout, but my form seemed to be ok. Probably just getting used to the heavier weight now. Took a 15 min ice bath to help with recovery. Getting pretty stoked to see the weights go up without struggle! OHP felt a little heavy so I'm going to use microplates.

  3. #13
    Join Date
    Nov 2019
    Posts
    27

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    Tell us about ice bath.
    Cold tub plus actual ice?

  4. #14
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    Nov 2019
    Posts
    21

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    Quote Originally Posted by TravisRatzloff View Post
    Tell us about ice bath.
    Cold tub plus actual ice?
    Pretty much. I live on a well, so my water gets colder with winter. It's about 50 F when I fill it up, and I can usually drop it to about 45 F with ice.

    I've been finding though that even 50-55 F is quite effective for CT (cold thermogenesis). It's been my miracle cure for seasonal depression as well as boosting endorphins, reducing inflammation, staying lean and significantly reducing hunger. Cold on the skin causes some pretty dramatic changes to the hypothalamus in the brain, because we burn fat to make heat by uncoupling the mitochondria. This causes massive release of leptin (the fat hormone) which circulates to the brain to activate POMC which has all kinds of magical effects.

  5. #15
    Join Date
    Nov 2019
    Posts
    27

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    Quote Originally Posted by kris90 View Post
    Pretty much. I live on a well, so my water gets colder with winter. It's about 50 F when I fill it up, and I can usually drop it to about 45 F with ice.

    I've been finding though that even 50-55 F is quite effective for CT (cold thermogenesis). It's been my miracle cure for seasonal depression as well as boosting endorphins, reducing inflammation, staying lean and significantly reducing hunger. Cold on the skin causes some pretty dramatic changes to the hypothalamus in the brain, because we burn fat to make heat by uncoupling the mitochondria. This causes massive release of leptin (the fat hormone) which circulates to the brain to activate POMC which has all kinds of magical effects.
    Wow, so just filled the tub with cold water, no additional ice or snow. Did about 5 min, then hot shower. Felt great! Thanks!

  6. #16
    Join Date
    Nov 2019
    Posts
    21

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    Quote Originally Posted by TravisRatzloff View Post
    Wow, so just filled the tub with cold water, no additional ice or snow. Did about 5 min, then hot shower. Felt great! Thanks!
    No problem! You are brave. I usually tell my clients that getting into water below their own body temp (98.6 F) counts as CT and will give you the benefits. So I usually get clients to start around 80 F (which is extremely comfortable for most people to sit in, as that's the average pool temp). Then I get them to gradually steepen the gradient until they can withstand 50-55 F for about 20-30 mins.

    It only takes about 2-3 weeks to become cold adapted. I recommend a high Omega-3 intake from fatty fish or oysters, because we need as much DHA in our cell membranes as possible to help resist the cold (DHA has a low freezing point so it acts like anti-freeze keeping our cells more fluid and flexible).

  7. #17
    Join Date
    Nov 2019
    Posts
    21

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    Bodyweight: 164.2 lbs

    Week 7 - Workout 2:

    Squats:
    45x5x2
    95x5
    135x3
    185x2
    245x5x3

    Bench Press:
    45x5x2
    75x5
    105x3
    135x2
    180x5x3

    Pendlay Rows:
    45x5x2
    65x5
    85x3
    125x5x3

    DB Tricep Extensions:
    25x10x3

    Notes:

    Pretty good workout today considering I am fighting a bug. Got all my reps in without struggle. I dropped Dips because they were bothering my shoulders, so I did some single-arm DB extensions instead for some tricep work. Took another ice bath and got some shivering in. Weightlifting + Shivering = glycogen depletion which is exactly what I desire to keep me a fat burner. The burning of triglycerides strips the glycerol backbone from the free fatty acids allowing glycogen to be restored SANS carbs. Most athletes never leverage this metabolic advantage because they fuel on high carb diets.
    Last edited by kris90; Yesterday at 03:00 PM.

  8. #18
    Join Date
    Nov 2019
    Posts
    21

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    starting strength coach development program
    Bodyweight: 164.4 lbs

    Week 7 - Workout 3:


    Squats:
    45x5x2
    95x5
    135x3
    185x2
    250x5x3

    OHP:
    45x5x2
    65x3
    85x2
    100x5x3

    Deadlifts:
    135x5x2
    185x3
    225x2
    335x5x1

    BB Curls:
    70x10x3

    Notes:

    Squats were pretty grueling today, especially since I'm sick with a cold. I'll probably start resting a little longer. Right now I'm only resting about 3 mins between sets of squats. Decided to do a reset on OHP since it was becoming a little more of a push press. I want to work on keeping my form strict and my knees straight.

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