Today, I deviated from my regular Saturday routine. I was scheduled to do Workout D, Phase 2 of Craig Ballantyne’s TT “15 Pounds of Muscle in 8 Weeks” program this morning.
This particular workout starts off with some squats & is then followed up with 3-4 Body Weight Circuits. Each circuit consists of 8 different exercises. It is a fantastic workout that incorporates elements of resistance training & cardio-based training. I enjoy it & in some aspects have found it to be the most challenging of all workouts in the program.
But I have noticed that on my last few Sunday morning weigh-ins, the scale hasn’t been nudging upward as much as I would have expected. Considering the increased caloric intake & workloads in the weight room, I should be gaining more muscle.
Part of that was due to the need to refine my diet. This past week I have implemented some dietary changes so it may take another week or 2 for the effects to be noticeable.
Another reason I believe I may have been coming in a bit light the last few weeks is due to the effectiveness in the bodyweight circuits to burn fat. This is not a complaint by any means. Merely an observation.
So this morning, I decided to change things up a bit in the weight room & the kitchen to see what will happen when I weigh-in on Sunday.
A few things to keep in mind here:
- I entered the weight room around 9 AM on a 14 hour fast.
- I had very few carbs yesterday.
- I consumed a 2:1 Carb:Protein drink during my workout.
I decided to do a Push/Pull Antagonistic Superset workout that focused on the Upper Body. The focus was on compound movements with a few isolation movements just to balance out the push/pull dynamic. (There may have been better exercises to have used but I put this together in about 5 minutes so it probably could have been refined with more time.)
The goal for each exercise was 8-10 reps. 3 Sets of each exercise per super set.
A1) Close Grip Bench Press
A2) Inverted Bodyweight Rows (Overhand Grip)
B1) Lumberjack Press
B2) Upright Barbell Rows
C1) Alternating Dumbbell Bench Press
C2) Bent Over Dumbbell Row
D1) Standing Barbell Shoulder Press
E1) Dumbbell Hammer Curl
E2) Barbell Curl
Total time for this workout, with rest periods & equipment changes was just under 55 minutes. The curls weren’t necessary but I threw them in any way.
I definitely got a good upper body workout from this set of exercises today! The workout drink definitely helped me get through the workout with enough energy. But by the time I got out of the shower I was getting really hungry.
So after showering I headed out for a cheat meal at a Chinese buffet.
Right now I am attempting to put on as much mass as possible. I have found it to be a challenge some days getting in enough clean calories to build mass. I tend to be naturally lean so I have to fight to build size & even harder to retain it.
So every now & then, you have to get “dirty” when it comes to eating. A massive caloric surplus is easier to do when you expand your food choices.
Plus, I had lifted fairly heavy in a fasted state so I had created a decent caloric surplus to start the day. I needed a massive amount of calories & fast!!
Here’s the damage:
Broccoli Beef, Vegetable Lo Mein, Sesame Chicken, Green Beans.
Finished off both plates.
Broccoli Beef, Vegetable Lo Mein, Peanut Chicken.
Finished the entire plate.
Chilled Shrimp, Broccoli Chicken.
The Broccoli Chicken sucked so I didn’t eat more than one bite. Shrimp were good though.
Broccoli Beef, Sesame Chicken, Peanut Chicken.
And of course, Dessert:
Soft serve chocolate & vanilla swirl ice cream.
I honestly don’t know how many calories I consumed. I went at the buffet with a big eating mindset because I had lifted an hour beforehand. My body was primed to convert the majority of the calories into muscle glycogen at this point. Especially considering that I had relatively few carbs yesterday. My muscles soaked up the nutrients.
One thing you will notice is that on each plate there was a green vegetable of some sort. In the one instance where I didn’t eat the broccoli, I ate only protein (shrimp) so that wasn’t too bad. I made an effort to limit the damage.
But I also ate a bit dirty. It’s ok though. I will eat decent the rest of the day & for the next week as well. But every now & then I like to dirty it up.
Today’s Workout Track Listing:
- Searching With My Good Eye Closed – Soundgarden
- The Bad Touch – Bloodhound Gang
- Hate To Feel – Alice In Chains
- Sunshine – Alice In Chains
- My Jekyll Doesn’t Hide – Ozzy Osbourne
- One In A Million – Guns ‘N Roses
- Pass The Mic – The Beastie Boys
- Peace Sells – Megadeth
- No Good (Attack the Radical) – Pantera
- Chop Suey! – System of A Down
- Rock and Roll Angel – Heaven & Hell