My Break Journal

[ilker]

I have been in cutting phase for 3 months and since fat burning is almost stopped, (I got down from %25 to %15) I want to make a break for 4 weeks then I will start cutting again aiming % 8...

I will do OVT (optimized Volume Traning) and use John Berardi's massive eating plan.

Stats:
bf% 15
FFM: 61.2 kg
height: 180 cm

Goal: to increase FFM as much as possible without exceeding % 16 bf in 4 weeks.

I eat 339 g protein, 272 g carbs and 80 g fat. I eat 7 meals a day. of them are pro+fat meals and four are carbs and pro.
total calories: 3162 (500 calories below maintenance)
Next week I will increase it by 500

last day I performed to 1 st day of OVT which was:

A1: Bench press 5 sets, 5 reps (200)
A2: dumbbell flies 5 sets 5 reps (25's)

B1: Incline bench Press 5 sets, 5 reps (130)
B2: Incline flies 5 sets, 5 reps (20's)

C1: Pull ups 5 sets, 5 reps (+25 dumbbell)
C2: one arm row 5 sets, 5 reps (40's)

D1: bent over row 5 sets, 5 reps (130)
D2: Rowing machine (close grip) (150)

I could have lifted heavier but couldn't find any spotter.

[ilker]

yesterday was the leg day... Here what I lifted:

all exercises 5x5
squats (150)
Db lunges (35's)
one leg back extensions (20)
leg curl (100)
Leg press (280)
leg extension (180)

one leg back extensions realy hurt. I didn't know this movement work hamstrings and glutes that much...

[ilker]

This is the arms day... I lifted very heavy for myself and my arms were sore two days. here is what I lifted...

all sets are 5X5

Barbell curls (100)
Dumbbell curls (30's)
Preacher curls (70)
hammer curls (20's)

weighted dips (70 pounds + bodyweight)
decline db triceps ext. (25's)
californian skull crusher (90)
push down (110)

today, I suspected OVT... It looked like overtraining to me because my workuot lasted 80 minutes... (even though I strictly obeyed the rest intervals and tempo)

I think I lost some muscle in the first week because I was having -500 calories below my maint.

I am gonna increase it by 750 and we'll see the results...

[ilker]

It was the shoulders day. I didn't feel my delts work that much for a long time. I can surely say that OVT significantly increases strength.

here is the workout:

all sets are 5X5

Military Press (130)
Incline lateral raise (12's)
Alternate Dumbbbel Shoulder Press (40's)
cable front raise (50)
pull behind neck (220)
Incline rear delt raise (15's)

Next day (after one day rest) I am gonna start the second week but I have to increase all the weights by 5-10 pounds to stimulate muscle growth. I will increase calories by 750 probably from carbs...

I am gonna get tested tomorrow to see the progress for the first week