แฟ้มประวัติOperation Hulkoutรูปถ่ายบล็อกรายการเพิ่มเติม  |  เครื่องมือ วิธีใช้ |
Operation Hulkout: Day 478 10/10, Phase II, Day 1 Hypertrophy starts today with my cardio days being replaced by weight days for what's known as High-Frequency Training. Other changes include increasing my caloric (particularly carb) intake and taking branched-chain amino acids, both for faster muscle recovery and growth. If I follow the training and nutritional regimen strictly, I'm supposed to gain 5lbs. over the next 3 weeks, but I'm sure there'll be things to sabotage my progress. For instance, during the previous fat loss phase, I netted 1.5lbs, but that was because I spent the night before my first 10/10 weigh-in puking my brains out so I'll have to consider this as an outlier. In the interest of keeping my body on its toes in this phase, I'll be sticking to the much-hated Front squats (I just need to remember to wear a shirt every time to keep the oly bar from scratching my delts too much) and following through with the Decline DB bench presses despite setting up for the exercise taking more effort than actually doing it. This should give my lower pecs a chance to develop now that my kibitzing shoulders are isolated. (Case in point: I can do 10 reps at 255lbs. on the Machine shoulder press and only 1 to 2 reps on the Machine chest press.) For some reason, I didn't mind taking progress pics as much this month and even posted them earlier than usual. I guess I can chalk it up to actually seeing some changes since I started this program even though I gained some weight. Anyway, you guys can judge for yourselves. Operation Hulkout: Day 477 10/10, Phase I, Day 19 One phase down, three to go. Operation Hulkout: Day 476 10/10, Phase I, Day 17 I knew I was in trouble when my stomach was kinda iffy after my warm-up, and coupled with the encroaching summer heat battling the gym's airconditioning, this led to a utterly exhausting workout. Yesterday's cardio wasn't fun either. Haven't had side stitches in a while. Boy, I don't seem to run out of things to complain about in this phase, do I?  Operation Hulkout: Day 475 10/10, Phase I, Day 15 Even though I haven't been losing weight in this phase, I somehow feel lighter. My pants are fitting slightly better. So, what gives? Operation Hulkout: Day 47410/10, Phase 1, Day 13 Ran out of gas right in the middle of the last circuit and huffed-and-puffed my way to the last rep. God I hate this routine. Operation Hulkout: Day 473 10/10, Phase I, Day 10 First time in a long while I did a lunchtime workout since the gym opened later than usual today, and fortunately for me, the place wasn't packed. Guess everyone else was in "vacation mode" as I will be for the next couple of days. Still have to figure out which gym branch I'll be going to this Saturday when they're open again. Yesterday, after my cardio, I tried out practice Zercher squats that started from a deadlift position, and I'd have to be a bit more flexible and stable than I was to safely do anything heavier than 74lbs. Getting my arms underneath the bar propped up by the lower quads while sitting squatted wasn't easy, to say the least. Having tired abs certainly didn't help. Operation Hulkout: Day 472 10/10, Phase I, Day 8 Last Saturday's cardio wasn't great because the seated bike I used didn't make manually changing the resistance setting possible when I have to go full speed. Unfortunately, I'm stuck to using it at least one more time since the gym will be closed this Thursday and Friday. Today's workout was OK despite my not faithfully following the 30 second rests since I prioritized the safety of my back over the effectivity of the routine. I just have to be aware that if I don't lose as much fat in this phase as I ought to, I'll know why. Operation Hulkout: Day 47110/10, Phase I, Day 5 I have a feeling Waterbury's program will do me some good when I enjoy doing HIIT cardio more than the exercise routines he designed, with today's being the worst of the three in this Fat Loss phase (lightest weights; most reps). April can't come here soon enough so I can start with Hypertrophy.  In other news, I'm still getting used to my new diet, especially the increased water intake, which, coupled with the creatine I'm taking again, contributed to a 2lbs. weight gain since Monday. It's annoying but expected now that my body's still stabilizing after Sunday's gastronomic disaster. Operation Hulkout: Day 470 10/10, Phase I, Day 3 I'd feel a bit more guilty hogging the only cage in the gym if I wasn't dying from trying to finish all my exercises within the time allotted. What the hell are with these 45 second rest periods? (Yesterday's 30 seconds wasn't as bad because each set had only 3 reps instead of today's 8. Also, there was one less exercise to do.) Anyway, I tried out a new exercise today called a Zercher squat (which, in the 10/10 program, can be substituted with the Front squat, where I choke, literally, from the bar pressing against my throat), and despite its intial difficulties, it's actually quite fun. Since it was my first time, I took the bar from the rack around stomach-high, but another way to start off is to deadlift it from the ground and place it on your lower quads for the set up. (Holy moly.) After my workout, I tried out the chain I bought yesterday for my dips and, unfortunately, it broke when I used it with a 45lbs. plate. (At least I got 8 good reps out of it.) If the next chain I'll buy doesn't cut it (no pun intended), I'll have to revert to sticking dumbbells between my legs. Operation Hulkout: Day 469 10/10, Phase I, Day 2 Day 2? What happened to Day 1? Well, to cut a long story short, a couple of days ago I drank something supposed to be healthy, ironically enough, that didn't agree with me and a few hours later, what went down that day came up again, euphemistically speaking. When I woke up yesterday, I didn't want to risk upsetting my stomach so I swapped around the days this week so I could have more time to recover, which I did by the time I got home from work last night. At least one good thing came out of this experience: my weight dropped to 200lbs. when I weighed myself this morning after my workout. The biggest challenge I'm facing with the 10/10 Transformation isn't the 12-week ass-whupping program Waterbury designed (more on this later) but the change in my diet and nutrition. Aside from cutting down on (and, I hope, cutting out) the useless carbs (e.g. white rice) and replacing them with more protein sources and veggies, I have to drink lots and lots of water ("shoot for a gallon every day", oy), green tea and organic black coffee (for their antioxidants); have with breakfast and dinner some fish oil, digestive enzymes, CLA and acai juice (all of which I could only find in pill form); take before and after my workouts either bananas or raisins, protein powder (which I have to up from 20g to 30g), micronized creatine (water bloat time again, ugh) and, for the Hypertrophy phases, branched chain amino acids; and snack on some fruits, mixed nuts (sans peanuts), cheese, almond butter or dark chocolate (with 85% cocoa). All these are on top of the flax seed oil and Vitamin C I've already taking. Unfortunately, I still have some OJ and milk in my fridge that I'm unwilling to throw out so I suppose I can treat them as "snacks" until I run out. I feel like a walking bio-chemical factory, but what the hell, right? As for the program itself, I started with a 3-week fat loss regimen that utilizes circuit training. It's like an entire day's workout is reduced to one superset, in this case, a mega-superset since the 3 exercises had 8 reps each with 30 seconds rest in between to boot. I thought I could manage the Decline DB bench presses, but setting up for it is more tiring and took more time than the actual exercise and so I switched to Dips and had, by the last set, a 45lbs. dumbbell hooked between my legs. During my lunch break, I searched around for a weighted dip belt to no avail, and so I'll have to make do with my weight belt and a choke chain, which should be strong enough for my needs. Operation Hulkout: Day 468 Fat Loss I, Day B, Workout 6 And with today's workout, I wrap up almost a year of following the New Rules of Lifting (NRoL), in particular, the "Seriously Overweight" program wherein the main thing I changed was substituting Strength II with Strength III, which probably wasn't the best thing for me to do (needed something easier after Strength I) as was being lax with my cardio during the Strength phases (no big surprise here, haha). Overall, I'm pretty happy with the results (see below), and I can see myself going through another round with a customized program, one more suited to my body type. Maybe even call it the New Rules of Powerlifting. (As if.)
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Operation Hulkout: Day 467 Fat Loss I, Day A, Workout 6 Well, it's nice to see the Fat Loss phase working as advertised, but for some reason my thighs don't wanna shrink so I'll be stuck wearing my looser pants in the meantime.
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