Velocity Diet
- Thread starter newf
- Start date
evolution said:
Pretty Good evo, i believe i was alittle overtrained last week(hard to get a soild 8h) but the last few nights i've gotten decent naps. I try to manage overtraining but i believe to improve your recovery levels you will have to push the envelope.
Update:
Everthou i started this thread to record my progress on the velocity diet it seems i always make changes on the fly, i have what Chris Surgart calls Bodybuilding Attention Deflict Disorder AKA BADD, Big BADD Brad
Anyway, i'm still taking in a large part of my calories through liquids but i have begun cooking healthy meals with seafood, beef and moose. (Yep we have one of the biggest moose herds in the world on the island. Some 170K and there's only 500k people, go figure.)
Well i'm in my 4th week of the Waterbury Method and once again i made a lot of changes to the basic structure of the program over the weeks but my lifts went crazy so i don't care. I also followed some of my own advice on rest intervals and such because i know what works for me more then any out of the box program. However, i did use most of the excercise selection which is really what i use out of the box programs for.
Now i'm going into overdrive:
I got my precision nutrition package yesterday and its very good, you can proably get away with just the Gourmet Nutrition book and read JB's material on t-nation but the GN book is well worth it. Although, the whole package is much better for a total newbie to nutrition.
My plan right but don't forget MADD.
Training days
5 meals - 2 to 3 shakes and soild meals.
Recovery drink - 42P/14Malto/20Dex (Might begin having 2 if i hit overtraining, again.)
Non-Training days
5 meals - 2 to 3 shakes and soild meals. (No strachy carbs)
To make things simple i will be just weighing my meals after there cooked. I aim for 65 to 70grams for each meal. If i make good progress it will stay like that if i gain fat i'll just reduce it. And don't forget the GN book is well balanced in protein/carbs/fats with most of the recipes being high protein.
This is the program i will be following Monday:
http://www.t-nation.com/readTopic.do?id=459216
Its another waterbury program, i can't get enough of fullbody workouts its a mental thing for me. When i do splits i feel like i cheated myself and workouts are crap but i do believe they work.
The plan hits each muscle group 4x per week using Max effort, Endurance Training, Hypertrophy and speed-strength systems throughout the week.
On my off days i will be doing what i just done, walking up the woods behind my house and spinning up all the hills, quite a workout my heart still hasn't gotten back to normal.
After that program comes the real fun:
http://www.t-nation.com/readTopic.do?id=905832
Yet another waterbury program that works up to training each bodypart 8x/wk using twice a day sessions, which i love.
This is the basic model i'm following, the only thing i will have to watch closely is how i react to my food intake but with this workload i have a feeling it will be nothing but very positive results.
Feb. 9th
DB Bench Press - 3x3@80 (pretty hard getting them suckers up yourself)
RDL - 2x6@248
Arnold Press - 1x6@40
* Discomfort in shoulder, cut workout short.
1st Session (today)
A1
ulldowns - 2x25@90/100
A2: BB Bench - 2x25@90/95
90sec between pairings
15min Cardio
I was planning on taking the rest of the week off after i tweaked my shoulder but i decided to do some endurance training considering my next 2 programs use some endurance training. It also will pump some blood into my shoulder thus increasing recovery, i hope so at any rate. My shoulder is pretty good it should be fine by Monday.
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DB Bench Press - 3x3@80 (pretty hard getting them suckers up yourself)
RDL - 2x6@248
Arnold Press - 1x6@40
* Discomfort in shoulder, cut workout short.
1st Session (today)
A1
ulldowns - 2x25@90/100A2: BB Bench - 2x25@90/95
90sec between pairings
15min Cardio
I was planning on taking the rest of the week off after i tweaked my shoulder but i decided to do some endurance training considering my next 2 programs use some endurance training. It also will pump some blood into my shoulder thus increasing recovery, i hope so at any rate. My shoulder is pretty good it should be fine by Monday.
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Thanks evo, my endurance is pretty poor thou, i took a longtime to do those squats but it will only improve my work capacity. Once the snow goes i have a nice hill up behind my house that i will be using for hill sprints. My goal is to sprint up that sucker 10 to 15times by the end of the summer before i limb back to my car.
HIIT session - Hopefully it gets some of the DOMS out of my legs, they hurt.
About 12min
2min warmup
30sec sprint
1min moderate intensity
35sec sprint
1min moderate intensity
40sec sprint
1min moderate intensity
45sec sprint
1min moderate intensity
50sec sprint
All done on the elliptical machine.
About 12min
2min warmup
30sec sprint
1min moderate intensity
35sec sprint
1min moderate intensity
40sec sprint
1min moderate intensity
45sec sprint
1min moderate intensity
50sec sprint
All done on the elliptical machine.
newf said:Thanks evo, my endurance is pretty poor thou, i took a longtime to do those squats but it will only improve my work capacity. Once the snow goes i have a nice hill up behind my house that i will be using for hill sprints. My goal is to sprint up that sucker 10 to 15times by the end of the summer before i limb back to my car.
Good luck with those hill sprints, those are gonna be killer. I'm not sure how big the hill is, or if you are planing on going up a few times. We have a ton of hills around here (which are icy right now too), a great workout in the warmer months was doing a variation of HIIT, starting at a light to moderate pace until about half the way up, then completely went at a full out run, this hill is pretty steep too, probably about half to 3/4 a mile.
Endurance Strength
90sec RI between pairings
A1: Seated Behind the neck Military Press - 2x25@55
A2: Pulldowns - 2x25@120
B1: Full Squat(feet elevated) - 1x25@121
B2: Leg Curls - 1x20@60
Only done 1set each on the leg work because my knee in acting up and i want to continue my cardio work without any setbacks.
Shoulder work(rotator cuff, girdle etc) using the excercises in this article
http://www.t-nation.com/readTopic.do?id=818555
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90sec RI between pairings
A1: Seated Behind the neck Military Press - 2x25@55
A2: Pulldowns - 2x25@120
B1: Full Squat(feet elevated) - 1x25@121
B2: Leg Curls - 1x20@60
Only done 1set each on the leg work because my knee in acting up and i want to continue my cardio work without any setbacks.
Shoulder work(rotator cuff, girdle etc) using the excercises in this article
http://www.t-nation.com/readTopic.do?id=818555
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