Fudomyo's Warrior Workout

[Fudomyo]

I tried that for 6-8 weeks and my growth went to 0, but I didn't gain any fat either. I also stopped all the prohormones at the same time, so that couldn't have helped.

I'm back to manic / depressive about dieting. I diet for 21 hrs, and pig out for 3. My weights have started going up again, so I think it's working. That and/or the cardio is helping.

I am some what torn on what to do on GH/Cardio day. Insulin kick or no? What do you guys think?

Fudo

[cursor]

Your lack of results with the insulin boost deal is interesting. I have noticed that when I'm seeing minimal (or no) growth, even when kickin' butt on my workouts, that I don't feel that I've been consuming enough protein (AND my caloric intake has been too low).

With respect to the cardio. I have been doing an interesting experiment for the past three months — no cardio. My goal is to see just what can be done with weights and careful diet. It has been enlightening. I'll snap some photos in a couple of weeks. By the way, that doesn't mean that I just sit on my butt all day. I've been making a point of getting up every two hours and walking semi-briskly (not a jog) for 15 to 20 minutes. More later.

[Fudomyo]

Y, I've really only added cardio as a growth hormone stimulant. As a side benefit it makes lots of endorphines, which makes me want to go the gym all the time again.

I just hop on the elliptical for 15 minutes and sound like I'm going to have a heart attack at the end.

I don't know what the limit is, but you can get damn ripped with no cardio. I had no trouble getting under 10%, I had 12 lbs of insulation at my lowest. 5-6 lbs is probably ideal and where I want to be now (course now I'm back up to 20lbs).

Fudo

[Lee J B]

I do no cardio and the lowest I have ever got is 4 lbs of fat left, just if you guys are interested, but that took me a lot of doing it was so hard lol, my diet and eating times really do have to be to the minute

[lastDays]

5lbs of fat? If you were 180lbs that'd be like 3% bodyfat.

:confused:

[Fudomyo]

I'm sure my fat calipers read low since I have such low fat storage in my legs.

At 8% I still have a 12 mm ab pinch, so I can easily lose plenty from there. I store plenty of fat on my lower back so I'm sure I'm not going to be that close to 3% in reality.

Fudo

[Fudomyo]

Check out that deadlift today. 425 for 1.

So far I feel great, we'll see if I can walk later tonight.

<flex> Fudo </flex>

[cursor]

The 8% body fat figure is admirable. That's even with your recent 8 lbs gain? Very impressive.

[Lee J B]

NICE DL Fudo ! damn impressive

[Fudomyo]

Damn I'm still fat. I hate that.

Legs are still slowly improving. Better than nothing.

.thurs.
Squats 2 1/2 plates 3 x 3 reps
Heavy buggers
Leg Press 5 1/2 plates -- 3 x 5 reps
RDL's 2 1/2 plates -- 1 x 8, 1 x 5 reps
Crap, i needed chalk. I had 8 reps easy on the second set, so I'll have to bump this weight up next week. That'd be 320 (*sigh*) for reps of 3.

.fri. cardio
.sat. rest

.sun. chest
DB Bench 5 @ 90, 4 @ 90, 8 @70
I tried to get closer to 3-4 reps, but 3 sets is probably a better goal at the moment. Trying to start that 3rd set is a beatch.
Dips 5 @ +45, 4 @ +45
These felt super.
Incline Flies 7 @ 37.5, 5 @ 40

All in all a good workout.

.mon. cardio
.tues. rest

Had a splendiferous back workout today. Man I was sore before I left the gym. I was hoping for a bit more volume but it just didn't work out that way. I don't know if it was the heavier DB rows, or I was just smoking too much in the bar. *sighs*

.weds. back
DB Row 2 @ 120, 2 @ 130, 1.5 @ 140
Owe. Actually I'm surprised I can lift those. The second rep was kind of shaky, but I can can feel them in my lower lats for sure. I have no idea how bad my form is, but worse case I'm using back and it is back day after all.

Deadlifts 1 @ 3 2/3 plates (385), 2, then 1.
I don't know if I didn't recover from the 425 pulls last week, but I couldn't do squat for reps at this weight. I refuse to back off on the weight.

Did a couple sets of hammer shrugs. I was satisfied that they were sufficiently light, so then I just buggered out.

.thurs. cardio
.fri. rest


Thanks for stopping by.
Fudo

[cursor]

Climbing back on the wagon, after falling off (hopping off?), is tough. Knowing what's like to be truly fit, you know that it'll be worth all the work. Keep pushin'...

[Fudomyo]

I keep waiting for this new workout plan to stop working, but it kicks heinie!

Legs was just awesome today. I hit 180 bpm or higher on every set, and 275 on the squats didn't feel as heavy as it normally does. 315 on RDL's and they felt light. Damn tiring, since they are last, but still light. Rock on.

LOL, I forgot protein in my shake, so I'm just on the biggest sugar high ever. Whoooopie.

.sat.
Hung over big time. I'll just wait for leg day. (No smokes though, go me).

.sun.
Squats 2 1/2 plates 5 reps, 4 reps, 4 reps
Yeah baby. Getting lighter each time. I like it.
Leg Press 5 1/2 plates -- 7 reps, 6 reps, 6 reps
I was determined to see how far I could push my heart rate. The first set of squats won with a 187.

RDL's 3 plates(!) -- 2 x 4 reps
I remembered straps, and they felt pretty light. What's that the 8th time I said that? Light, light, light.

Argh, well I dropped my car off to get the door replaced. Someone was nice enough to bash it in at the pub. My wife dropped me off and I was left with the spare car, but she kept the spare key! Damn, damn, damn.
..mon. rest
Trapped at home. Get it?

I totally hosed my pre-workout nutrition. I had my Pre-WO drink, about an hour before hand, then I booked a flight to the wrong state! Moron. So I got to the gym two hours later, and starving. Carb-unloading, not helpful.
.tue. chest
DB Bench 0 @ 95. Doh. 7 @ 85, 6 @ 85, 5 @ 85
Didn't warmup near enough. At least I got 3 heavy sets this week. A spotter would rule on these.
Dips 4 @ +45, 4 @ +45
Lame, lame, lame. I was just out of juice this week.
Incline Flies 6 @ 40, 5 @ 40

Tried some press downs but my left arm goes numb. I give up on these. I did a couple sets of close grip bench. I suck at them. One rep is easy, one is hard. All in the same set. I'll have to add in French presses again, but I was hoping for an arm down tricep exercise.

.wed. cardio
I think I'll do some traps. Lee reminded me.

.thur. rest

.fri. back
.sat. cardio
.sun. rest

Thanks for stopping by.
Fudo

[cursor]

¡kowabunga dude!

[lastDays]

Nice row strength!

Get those dips up, son!

[Lee J B]

You rememeber them traps? lol