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  1. #1
    Intermittent Fasting FTW vin1968's Avatar
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    Default Vin1968's Journal

    Ok, this journal will be the only one I use from now on. I will no longer create a new journal every time I change routines.

    The first routine will be as close to the program seen at leangains as I can get it.

    It involves intermittent fasting, which is a 16hr fasting period/8hr feeding period, and reverse pyramid style lifting.

    On workout days, calories will be maintenance +20%
    On rest days, calories will be maintenance -20%

    On both workout and rest days, protein intake is high, and the same. I will be doing around 230g

    On workout days, the remainder of macros will be 75%C/25%F
    On rest days, the remainder of macros will be 50%C/50%F

    I have completed 4 days of the intermittent fasting, and I did my first workout today.

    I am having a hard time figuring out which accessory lifts to do, so any help that you all can give me would be greatly appreciated

    The workout will resemble this:

    Day 1

    Deadlift 2 x 3-5 Reverse Pyramid

    Weighted Chins 3 x 4-6 Reverse Pyramid

    Row variation 3 x 5


    Day 2

    Bench Press 3 x 6-8 Reverse Pyramid

    Weighted Dips 3 x 4-6 Reverse Pyramid

    Close Grip Bench Press 3 x 5


    Day 3

    Squat 3 x 4-6 Reverse Pyramid

    Seated Behind the Neck Press/Military Press (alternating) 3 x 5

    Calf Raise 2 x 10-15



    ______
    Last edited by vin1968; 05-01-2012 at 04:16 PM.
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  2. #2
    High on Life linedriver465's Avatar
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    Subbed! Welcome to the IF life Vin! After the adaptation stage, I think you'll really like it's flexibility.
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  3. #3
    Intermittent Fasting FTW vin1968's Avatar
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    Quote Originally Posted by linedriver465 View Post
    Subbed! Welcome to the IF life Vin! After the adaptation stage, I think you'll really like it's flexibility.
    Thanks LD! Time will tell, lol.
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  4. #4
    Intermittent Fasting FTW vin1968's Avatar
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    Default Session 1

    Ok, today was my first workout, and I started with Day 3 since I will be doing this on Wed., Fri,. and Sun.



    Sunday 3/25: Squat day


    Squat 3x4-6 RPT

    Barx10; 115x5; 175x3; 225x2

    285x6
    255x7
    230x12

    I started out too low with these, I could have started with 300x4, I am fairly certain. Plus I could have gotten more than 6 in first set, and I could have gotten more than 7 in the second set, which I should have done. Oh well, I made up for it in set 3.


    RDL 3x8

    Barx10; 115x5; 165x5

    265x8x3


    Calf Raise 2x10-15

    Double Leg BW x15

    Single Leg BW+45lbs 1x18; 1x14



    That's it, I am not sure if RDL and Calf Raises are even considered an accessory for squats, but that is what I did, lol.

    With squats, I might jump up to 300 next time for top set. Any thoughts on accessory lifts for squat day?
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  5. #5
    High on Life linedriver465's Avatar
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    Quote Originally Posted by vin1968 View Post
    Ok, today was my first workout, and I started with Day 3 since I will be doing this on Wed., Fri,. and Sun.



    Sunday 3/25: Squat day


    Squat 3x4-6 RPT

    Barx10; 115x5; 175x3; 225x2

    285x6
    255x7
    230x12

    I started out too low with these, I could have started with 300x4, I am fairly certain. Plus I could have gotten more than 6 in first set, and I could have gotten more than 7 in the second set, which I should have done. Oh well, I made up for it in set 3.


    RDL 3x8

    Barx10; 115x5; 165x5

    265x8x3


    Calf Raise 2x10-15

    Double Leg BW x15

    Single Leg BW+45lbs 1x18; 1x14



    That's it, I am not sure if RDL and Calf Raises are even considered an accessory for squats, but that is what I did, lol.

    With squats, I might jump up to 300 next time for top set. Any thoughts on accessory lifts for squat day?
    Power Clean? Front Squat?
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  6. #6
    Intermittent Fasting FTW vin1968's Avatar
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    Quote Originally Posted by linedriver465 View Post
    Power Clean? Front Squat?
    I think I will give front squats a try. How many sets/reps do you think I should do, given the program I am running?

    EDIT: Thanks LD!
    Last edited by vin1968; 03-25-2012 at 10:49 PM.
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  7. #7
    future old Geezer CLEEPER's Avatar
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    SUBBED. However, dont expect me to start a new log just because i changed routines. lol
    Health and feeling good is my goals.

  8. #8
    High on Life linedriver465's Avatar
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    Quote Originally Posted by vin1968 View Post
    I think I will give front squats a try. How many sets/reps do you think I should do, given the program I am running?

    EDIT: Thanks LD!
    Mmmm.... I'm thinking about a 5x3 sets across scheme. The routine overall is relatively low volume, so I think 5x3 is more than manageable.
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    M&S Power User xHKOx's Avatar
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    Following. I'm interested in how the IF works for you.

  10. #10
    Broken Geezer KD5NFW's Avatar
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    Subbed. Good luck with the IF! Don't think I could convince myself to do that
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  11. #11
    The Weapon SeventySeven's Avatar
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    Good luck brohiem
    Pursuing progression with aggression
    Take care of your body...its the only place you have to live.
    If you train hard you will not only be hard, you will be hard to beat.

  12. #12
    Intermittent Fasting FTW vin1968's Avatar
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    Quote Originally Posted by CLEEPER View Post
    SUBBED. However, dont expect me to start a new log just because i changed routines. lol
    LOL, I can't help myself

    Quote Originally Posted by linedriver465 View Post
    Mmmm.... I'm thinking about a 5x3 sets across scheme. The routine overall is relatively low volume, so I think 5x3 is more than manageable.
    Cool, thanks LD. Now, would you recommend a 5x3 sets-across scheme for all accessory work? I have read some stuff and I see people suggesting 8x3.


    Quote Originally Posted by xHKOx View Post
    Following. I'm interested in how the IF works for you.
    Welcome Hunter, I am also interested, hopefully it works out well.

    Quote Originally Posted by KD5NFW View Post
    Subbed. Good luck with the IF! Don't think I could convince myself to do that
    Grab a hold of your socks Rich, this is gonna be a rough one! j/k. IF is apparently great for cutting, you may like it!

    Quote Originally Posted by SeventySeven View Post
    Good luck brohiem
    Thanks 77, I think I will need a bit of luck.
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  13. #13
    High on Life linedriver465's Avatar
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    Quote Originally Posted by vin1968 View Post
    Cool, thanks LD. Now, would you recommend a 5x3 sets-across scheme for all accessory work? I have read some stuff and I see people suggesting 8x3.
    Honestly man, I say go by how ya feel. I know that for me and my training style, 5x3 the perfect balance of intensity and energy requirements for front squats.

    8x3 has certainly worked for many lifters on big compound movements, but idk if I'd recommend 8x3 for single joint exercises like curls and leg extensions.
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  14. #14
    Intermittent Fasting FTW vin1968's Avatar
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    Quote Originally Posted by linedriver465 View Post
    Honestly man, I say go by how ya feel. I know that for me and my training style, 5x3 the perfect balance of intensity and energy requirements for front squats.

    8x3 has certainly worked for many lifters on big compound movements, but idk if I'd recommend 8x3 for single joint exercises like curls and leg extensions.
    Sounds like a plan. I will be mixing them up, so I will judge accordingly. I am gonna do incline bench for bench accessory, as well as BTNP, assuming that BTNP is considered a bench accessory, lol. I will play with rep schemes and see how I feel.
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  15. #15
    Intermittent Fasting FTW vin1968's Avatar
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    Well, I want to attempt a 405lb DL tomorrow, so I have to drive to York Barbell USA and pick up some plates!! 1.5 hr drive, so it is not too bad, besides, I have nothing else to do today.
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  16. #16
    Broken Geezer KD5NFW's Avatar
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    Dammit!
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  17. #17
    Seasoned M&S Veteran Collin2054's Avatar
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    Default Vin1968's I.F. & R.P.T. log

    Own it tomorrow Vin!

  18. #18
    Intermittent Fasting FTW vin1968's Avatar
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    Quote Originally Posted by KD5NFW View Post
    Dammit!
    For reps, by the way

    Quote Originally Posted by Collin2054 View Post
    Own it tomorrow Vin!
    I sure will try!!
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  19. #19
    Support the Troops HDJoe's Avatar
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    looking forward to see how this turns out...the routine and IF.
    I personally like the 5 x 3 scheme more than the 8 x 3 for the heavy compounds..good luck
    As iron sharpens iron, so one man sharpens another...Proverbs 27:17
    .
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  20. #20
    Intermittent Fasting FTW vin1968's Avatar
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    Quote Originally Posted by HDJoe View Post
    looking forward to see how this turns out...the routine and IF.
    I personally like the 5 x 3 scheme more than the 8 x 3 for the heavy compounds..good luck
    Thanks Joe.





    Well, I just got back from picking up a pair of 45s. They were twice the price that I paid for them in September, wtf? On the bright side, I now have 480 total lbs to work with
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  21. #21
    Broken Geezer KD5NFW's Avatar
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    Quote Originally Posted by vin1968 View Post
    Thanks Joe.





    Well, I just got back from picking up a pair of 45s. They were twice the price that I paid for them in September, wtf? On the bright side, I now have 480 total lbs to work with
    So I guess I can look forward to seeing you post a new deadlift single PR of 480 tomorrow?
    Meet PR's
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  22. #22
    Intermittent Fasting FTW vin1968's Avatar
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    Quote Originally Posted by KD5NFW View Post
    So I guess I can look forward to seeing you post a new deadlift single PR of 480 tomorrow?
    lol, absolutely, and you can hear the 911 call which will follow shortly after.

    the last time I did deadlifts conventionally was a few weeks ago, and it was 1 set @ 375 and 1 set @ 390, each for 5. then I did sumos the next week, and then last weekend I did rack deads, 2 sets of 9 @ 390 from center of knee cap. I think I should be good with 405 as my top set tomorrow, but not sure.
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  23. #23
    Broken Geezer KD5NFW's Avatar
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    I don't see any reason at all why you won't get 405x5 tomorrow! That will be outstanding to see
    Meet PR's
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    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  24. #24
    Time To Rebound! LayzieBone085's Avatar
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    Big fan of IF and use it myself, are you working with Martin!?
    Team ScoobyPrep

  25. #25
    Intermittent Fasting FTW vin1968's Avatar
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    Quote Originally Posted by KD5NFW View Post
    I don't see any reason at all why you won't get 405x5 tomorrow! That will be outstanding to see
    I think you are right, and it will definitely be sweeeet!

    Quote Originally Posted by LayzieBone085 View Post
    Big fan of IF and use it myself, are you working with Martin!?
    Welcome, LB. I am not working with Martin, I am wingin' it!!
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