Goff Journal

Geoff Neuperts Kettlebell Burn EXTREME!

Training Journal______________________________________________________________________

INTRODUCTION - A Master RKCs Journey Into His Own Personal Hell...______________________________________________________________________

I am writing this Journal for several reasons:

1. To keep myself accountable to successfully complete one of the kettlebell programs that I sell.

2. To show others that its possible, regardless of mileage.3. To prove to myself mainly (cause Ive got the testimonials from the Beta-Testers) that

these principles will work for me again.4. To successfully complete a 30-day Challenge without coming up with some lame

excuse to quit or have to quit due to injury.

What You The Reader Can Expect

Youll get a glimpse into my actual workouts, times that I keep very private, and see that even a professional - a Master Kettlebell Instructor - has struggles to maintain consistency in his training. Im a real person just like you, with probably many of the same struggles, issues, and desires.

My goal is to give you a stream-of-consciousness style of writing - a little pre-workout commentary, followed by the workouts results, followed by more commentary. Sort of live without a net so-to-speak.

So, hang on, the rides sure to be wild!

Getting Started

I have a love/hate relationship with this workout.

Its a variation of the barbell one I used 16 years ago to get absolutely shredded. Bodybuilding stage-ready shredded.

Its haunted me that Ive been so busted up over the last 10 years that I couldnt ever get back to that kind of condition using those kinds of loads.

Copyright 2012. Kettlebell Burn EXTREME! All Rights Reserved.

However, the barbell is so punishing after awhile, I can honestly say that at this point, I have no desire to try that program again. So, although Im under no illusion that I will get absolutely shredded, I do believe that the magic of the kettlebell can transform even a high-mileage athlete like myself.

My concern however is, that unlike powerlifters who see great gains from adding in explosive ballistic work, that being an old weightlifter whos now using lighter weights that the stimulus wont be enough to produce the gains that I want because frankly, the weights will just be too light.

For example, when I used the barbell version of this, the weights on the bar were two to three times heavier than the kettlebells I will be using.

However, the kettlebells give something that barbells dont - virtual force. Thats the compounding of the load of the backswing of the ballistics - that pendular motion. So technically, using a 53lbs kettlebell, one can produce around 500lbs of force. Well see how this translates for me from the world of theory to application.

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WEEK 1: RPE = 7 - 7.5______________________________________________________________________

Going into this thing using a 5RM of 2x36kg on the Press. Pretty pathetic based on past performances - used to be able to get the double 40s for 6-8. But, thats what happens when you lose 20lbs and stop training your Press for a year.

Not going to do the 10RM on the Cleans cause my grip was failing me with the double 40s and more importantly, not sure my hinge pattern can take that kind of load - so just going to use the double 36kgs by default. Should be able to grease the groove really well to get back to the Beasts (Its around 70% - perfect.)

Screw your head on straight for this, boy. Youll come out stronger than you are now and youll feel great.

The weathers great lately. Really warm and sunny. Gonna do these workouts outside and catch some rays in the process. Mmmmm... vitamin D...

Day 1: Monday 4/2/12

Feeling a little anxious about committing to a whole 30 days of this type of program since I know that in the recent past I would usually break about 3 days in.


Oh well... Ive put my time in doing the stuff Ive needed to do. Will just have to trust the process and jump in with both feet.

This will be weird though since Ive only just started pressing again. The squatting should be no problem.

The RPE is supposed to be 7-7.5 all week long, but I may just take it a little slower so I can survive the week.

Alright - lets do it...

Workout:

A1. Press: 1,2,3,1,2,3,1,2,3,1,2,3; NL= 24A2. FSQ: 1,2,3,1,2,3,1,2,3,1,2,3; NL=24

Ok, that didnt go nearly as badly as I thought it could have.

I was actually able to do these as true supersets - no rest between them.

Finished in 2405. Decided to not go for that extra rep with the 55s I had left. Leaving space for next weeks workout. Smart move. Definitely not something you wouldve done when you were younger. That explains a lot right there...

Tomorrow is the first day of the ballistics - which should be fun, since Ive always hated double swings...

RPE=6.5

Day 2: Tuesday 4/3/12

Feel great after yesterday. Only a little residual soreness.

Not sure if today will be true supersets or if itll matter.

Workout:

A1. Swings: 2,4,6,2,4,6,2,4,6,2,4; NL=48A2. Cleans: 2,4,6,2,4,6,2,4,6,2,4; NL=48

Ok, that wasnt too bad either. Did the sets of 2 and 4 as supersets and rested between the sets of 6. Not trying to kill myself today. Just want to break in slowly, especially since its been so long since Ive done this type of volume on these exercises.

Tomorrow will tell all...


RPE=6.5

Day 3: Wednesday 4/4/12

Ok, todays the heavy grinds day. Should be interesting training this close the 5RM. Traditionally Ive been sucky at these types of workouts.

Squats should also be interesting because my gluts and adductors - especially my left one (yes!) - are way more sore than I wouldve expected. Thank you Mr. Fast Eccentrics. :-)

A1. Press 3,3,3,3,3,3,3; NL=21A2. Squat 3,3,3,3,3,3,3; NL=21

Thought Id be able to do these as supersets. Chose to be conservative and not to. Just wasnt feeling it - probably cause of the soreness. Overall, not that bad.

RPE= 7

Day 4: Thursday 4/5/12

Today calls for 6-7 reps. Im going to play it conservative and only do 6s - especially since I have 8s on Saturday. Alfonso would be so proud... Surprisingly still sore from Tuesday.

Not sure if Ill go true supersets or break it apart. Will play by ear.

A1. Swings 6,6,6,6,6,6,6,6; NL=48A2. Cleans 6,6,6,6,6,6,6,6; NL=48

Yup - as I thought. Not supersets - not today.

Tough time with the grass - feet were externally rotating so I took Chucks off and went barefoot. That made it better.

Interesting - noticed erectors are starting to thicken up again kind of like the old, old days of Olympic lifting. Wonder what the lifts would feel like after 4 weeks of this stuff?Hmmmm... Nope - remember the boy...

RPE=7

Day 5: Friday 4/6/12

Ok, 5 days in. Feeling better than I wouldve expected. The recovery work is really making such a big difference.


A1. Press 2,2,2,2,2,2,2,2,2,2,2,2; NL=24A2. Squat 2,2,2,2,2,2,2,2,2,2,1,2; NL=23

Ok, that was weirdly hard for a light day. Weirdly hard...

And for the first time in years - maybe 5, I lost a bell from the rack. Dropped the left KB in the bottom of the squat on the second to last set. Not sure what that was about - must not have stayed as tight as I could have. Made it up on the next and final set.

Probably because I started playing around with unhooking my hands in the rack and really allowing my body to create the space it needs without the bells connected by my hands. Must be that oblique tear from 2000. Weird.

Tomorrows the last day of the week. 8s on the ballistics. Ugh... Who wrote this stupid program anyway?

RPE=7.5

Day 6: Saturday 4/7/12

Im going to try something different today. Im going to get out of the grass and use the patio. Its got a slight downward slope, so Im going to use that and face uphill. Should really help load up the hips.

Also, filed down the calluses yesterday. They were getting really thick and nasty - could see a tear coming shortly.

A1. Swings 8,8,8,8,8,8,8; NL=56A2. Cleans 8,8,8,8,8,8,8; NL=56

Ok, a few things stood out here -

1. Had to use a wider stance then I did in the grass for the Swings2. If I really push the weight into my toes to counteract the uphill slope I really get some

major power - Cleans come up VERY fast.3. Calluses: Dumb idea scrubbing down those calluses. Just got 4 blood blisters. Didnt

really feel them. Combo of the uphill slope + the callus removal change where the bells spun in my hands - lower than normal it looks/feels like. Weird.

Thats it.

Long week of training - but fast and good.

Survived.


Glad today is cheat day. Looking forward to pizza and ice cream tonight. Could use the calories after today.

RPE=7

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WEEK 2: RPE = 8 - 8.5______________________________________________________________________


Week 2.

Alright! I survived week 1. Yeah, sounds pretty wussy, but surviving AND thriving havent gone hand-in-hand with these types of programs/workouts over the last 10 years or so...

Didnt do a full fast yesterday either - cheated. Went to W&Gs for Easter Dinner. Hadnt hung out with them in awhile. So ate a small dinner - about 6-8 ounces of brisket, about 4 ounces of potato - and some lemon merangue pie for dessert. Pounded a shake for good measure when we got home. (Cheater!) Not the end of the world. Perfect for the rest of the week.

On the fat loss front, seeing changes. My waist is down about an inch. Erectors definitely thicker. Scale down about 3lbs. Veins sticking out in arms and shoulders and starting to see those 2 on my stomach. That cortisol bloat is also decreasing. Shoulders and traps look more muscular. Interestingly enough, legs are smaller. Would expect them to be bigger from all the squatting - especially since I havent done this volume of squatting since 09.

Both knees are a little sore - both yesterday and today. Not going back to the old ways... Only thing I can think of was that facing uphill put a massive stretch on the hips and opened them in a way theyre not used to being opened. Will figure a way to cool off the knees.

Ok, on to the workout. 24 of each last time without it feeling too bad. Going for a nice easy 27 today.

A1. Press 1,2,3,1,2,3,1,2,3,1,2,3,1,2,3; NL=30A2. Squat 1,2,3,1,2,3,1,2,3,1,2,3,1,2,3; NL=30 in 2420.

That was easier than I expected. Feeling much stronger than I did last week.

Was able to do supersets with all of the sets. Last week toward the end of the workout I rested between the Presses and the Squats on the sets of 3. Nice!


And got 30 reps per exercise today. Only expected 27.

Knees were fine too. No problems.

It was pretty challenging this week though. Hit a RPE of 8, where its supposed to be. Wonder how next week will fare. Squeezing 36 in might be tough. No worries though - got a whole week ahead of me.

RPE=8

Day 9: Tuesday 4/10/12

Tired today, boy! Training late in the evening - had to babysit Michael all day then run and train my evening clients. Definitely like the new schedule of training somewhere between noon and 2pm.

Fixed knee discomfort by doing some windshield wipers (tight lats!) and standing in a doorway and breathing with my arms overhead on the doorframe.

Will do this again on the patio facing uphill.

A1. Swings 2,4,6,2,4,6,2,4,6,2,4,6,2,4; NL=48A2. Cleans 2,4,6,2,4,6,2,4,6,2,4,6,2,4; NL=48

This went much better than last week but not as good as the 8s felt. Probably cause all of these were done as supersets.

Had to take the Chucks off too and go barefoot - feet were spinning.

Good explosiveness on all - especially the 6s. Doing the Swings and going immediately into the Cleans on the 6s really forces the hip pop.

RPE=7.5

Day 10: Wednesday 4/13/12

Not feeling these today. Plus the temperatures dropped - so I wont be able to catch the rays like normal... Well maybe after I get nice n warm...

Will be interesting cause Im feeling kinda tired.

A1. Press 3,3,3,3,3,3,3,3,3,3; NL=30A2. Squat 3,3,3,3,3,3,3,3,3,3; NL=30 in 2436.

Not sure what happened here.


Unlike last week, I did all of these as supersets. Changed cues on the Press. For some reason this week the seat wasnt working, so I focused on the abs. Made the weight go right up.

Also, wasnt going to hit that last set, but did anyway. Had time and wouldve felt like a wuss if I didnt.

Next week will be a challenge to get 33 on each lift. Ill do it though cause next week is pedal to the metal week.

Tomorrow is ballistics day again. Hope the rip in my right hand heals up fast.

RPE=8

Day 11: Thursday 4/12/12

Temperature is way down again today. But its still sunny. Gotta babysit again, so looks like it might be another late evening workout. Right hand feels much better.

Thinking Ill do all of these today as supersets. Especially after how locked in the hips were from doing this in the last ballistics session.

A1. Swings 6,6,6,6,6,6,6,6,6 NL=54A2. Cleans 6,6,6,6,6,6,6,6,6 NL=54

Crisp. On the back porch again.

Courtney watched a few - was bending arms on Swings. Really have to focus back in on this - especially before RKC.

But other than that everything felt great. Was able to get Swings really locked in by the end of the session - straight arms. Could really feel lats and pecs. Good stuff.

RPE=8

Day 12: Friday 4/13/12

Worked all morning today. Gotta squeeze this in before 3pm client. Boy was up last night at 1am. Not sure why. Had to put him down 3 times between 1 and 2. Didnt really sleep after that.

Last week seemed pretty hard for the Light day. Well see how today feels.


Had an epiphany last night - havent really been pushing it hard enough. Last time I did this type of program, rests were particularly short - 60-90s - with really heavy weight. There was the metabolic effect that produced the fat loss. Gotta get the huffing and puffing going more.

Might be skewed on my RPE scale - focusing on strength RPE not metabolic RPE - which I think I should be... Interesting thought. Will have to come back to that...

Will keep rests to 60s and only increase them if I absolutely need to.

A1. Press 2,2,2,2,2,2,2,2,2,2,2,2,2,2,2 NL=30A2. Squat 2,2,2,2,2,2,2,2,2,2,2,2,2,2,2 NL=30

Definitely easier than last week. Volume way up.

Heart rate up too. Good stuff.

RPE=8

Day 13: Saturday 4/14/12

Another night with #1 son waking us up at 1am. Had to go in several times between 1 and 2am. Struggled to sleep all night.

Got up at 7-ish. Clients start at 8.

Stomach not feeling well after last nights pizza.

2 cups (dry) oatmeal, 3 Tbsp of peanut butter, 1/4 cup maple syrup, blueberries mixed together for breakfast.

Energy way down.

Stomach not feeling good. Been to bathroom 4 times before workout.

A1. Swings 8,8,8,8,8,8,8; NL=56 - same as last weekA2. Cleans 8,8,8,8,8,8,8; NL=56 - same as last week

Not good at all today. Really struggled. Did them 20 minutes after waking up from nap - where my lovely bride tap-tap-tapped on her iPad next to me. Nice.

Strategy was rest a minute between every set. Did them on the grass today instead of incline on back porch. Off, off, off - most of them.


Maybe stomach, maybe lack of sleep last 2 nights; maybe shortened recovery bouts the last 2 sessions. Maybe combo of all of them.

RPE=8.5

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WEEK 3: RPE = 9______________________________________________________________________


This will be interesting, especially after Saturday was not what I wanted. Feeling pretty good though. Will have to step it up a little bit to get through 6 ladders today, which is what I want to hit.

A1. Press 1,2,3,1,2,3,1,2,3,1,2,3,1,2,3,1,2,3 = 36A2. Squat 1,2,3,1,2,3,1,2,3,1,2,3,1,2,3,1,2,3 = 36

Surprising amount of energy today especially in spite of Saturday. Just goes to show you can never truly predict how a day will go. Very reminiscent of the old days of feeling not-so-hot and having a great workout v. feeling great and having a terrible workout.

Really had to push to get that last set in today though. Tried to pace myself - 1 rep and then 30s later the double. Then a minute after that, the set of 3. Basically 3 and a half minutes to get through each ladder or thereabouts was the plan. Got the sixth rung of 1,2 and then looked to be running out of time. Cranked out that set of 3 with 4 seconds left to spare. Total time: 24:56.

This week was different than last week too because I really worked on staying breathless - or having a truly elevated heart rate while doing the work, instead of playing it so conservatively.

RPE=9

Tuesday 4/17/12

Yesterday felt really good. Will have to remember today to work within that breathless elevated heart rate feeling. Thats where the results are to be found. Surprised that Im feeling so good on this program. All that flexion work over the last year really has paid off.

Will also be interesting to see how my hands feel today after all the tears last week. Theyre a little sore going in, but with a lot of chalk I should be fine.


A1. Swings 2,4,6,2,4,6,2,4,6,2,4,6,2,4,6,2 = 56A2. Cleans 2,4,6,2,4,6,2,4,6,2,4,6,2,4,6,2 = 56

These felt great!

Really hauled butt through these today. Heart rate stayed up the whole time. Good lather going. Nice and explosive - especially the sets of 6.

Really noticed in the last 2 days the change in body composition from all the work done so far and working to produce as much force as possible with the elevated heart rate.

Arms - especially the left arm started to get tired and pumpy during the last couple of sets of 6.

Tomorrow will be interesting to see if I can pump out another set of 3 after the elevated fatigue brought on from todays session and yesterdays session. Thats my goal - 33 reps of Presses and Squats each.

Hands held up great. No new rips or tears.

Contrast shower for sure today though - no cold showers.

RPE=9.

Wednesday 4/18/12

Big day today.

Looking forward to being able to get that extra set of 3. Feeling pretty good going into the workout. My strategy is to do one set or one superset of 3 every 2 minutes. Should give me a good pace to hit the numbers. And some room to breathe in case I cant.

A1. Press 3,3,3,3,3,3,3,3,3,3,3 = 33A2. Squat 3,3,3,3,3,3,3,3,3,3,3 = 33

This was actually easier than I expected. I was right over the 21 minute mark at the 30 reps point - a full 3.5 minutes ahead of last weeks pace. Was able to mentally get in the zone today.

Shoulder fatigue was pretty significant when I was done. Lats werent too bad. This is a much higher volume than Im used to on these presses. Will be interesting to see what happens to my barbell press after a taper from all these KB presses. Same thing with the FSQ - really feeling solid on all these and from all these.


Dont feel too systemically drained though surprisingly enough.

Hands feel pretty good today too. Really healing up from last week.

RPE=9

Thursday 4/19/12

So Ive got to go all out today. Well, at least a 9. Will most likely do just like last week and put these together as supersets. Cant believe how my hipsnap has come along. Mustve been all the work I did last year. Plus, training on this slight incline really forces me back into my hips.

This program is really re-enforcing the value of Double Cleans for lots of things - power, muscularity (arms and upper back), locking in the midsection (my abs almost contract automatically right after the hip snap to anticipate the bells landing in the rack), and absorbing energy. Grip gets lots of work too. Really love it. Still not a big fan of Double Swings. Given a preference, the DCL wins every time.

A1. Swing 6,6,6,6,6,6,6,6,6,6 = 60A2. Clean 6,6,6,6,6,6,6,6,6,6 = 60 1832

Was really cooking and on track to get 66 reps, maybe even 72, but I ripped off some skin on my left ring finger - big chunk. Blood. So I decided to stop about 90 seconds early and save it up for Saturday - 8s - ugh. Dont understand why my hands have been SO bad during this program. Ive counted - Ive got 8 rips from this. Really weird. In fact, I dont think theyve EVER been this bad, not even all the years weightlifting. Weird.

Tomorrow is light grinds. Should be good.

RPE=8.5

Friday 4/20/12

Feeling pretty, pretty good today. Hammies are a little sore from all that volume yesterday. Looking forward to those doubles. Im pretty sure Im going to kill last weeks number. And surprisingly, I feel pretty good for going so hard this week. Honestly didnt think Id make it this far without some sort of injury. Guess those days are in the past.

A1. Press 2,2,2,2,2,2,2,2,2,2,2,2,2,2,2,2 = 32A2. Squat 2,2,2,2,2,2,2,2,2,2,2,2,2,2,2,2 = 32

Ok, huffing and puffing along in these. Felt great. Use 1 minute rest between most sets. I took a 2 minute break after the 5th and 10th sets, and took a 90s break after the 15th set. Got a good swole on from this. I really felt like this was a good 9, maybe even more.


Not sure how I couldve gotten another set - maybe if Id rested a little less on those long breaks. On another note, I miss training heavy doubles. Maybe Ill go back to them for awhile after this.

Good stuff today.

RPE=9

Saturday 4/21/12

Todays Michaels birthday. Not sure how Im going to fit in training today with a birthday party and everyone being in town. Ill figure it out though. Itll be interesting to see how I feel today during training. Week 1 I felt fine and scored a 7 on the RPE scale. Last week was rough and I got the same number of reps and sets - 56 of each. Tough day. Perhaps today will be different.

A1. Swings 8,8,8,8,8,8,8 = 56A2. Cleans 8,8,8,8,8,8,8 = 56

I just dont have a lot of energy by Saturday. This was almost as tough as last week, the only difference being I was able to keep my positioning much easier. Did have some soreness in the right knee - maybe wasnt deep enough into my left hip on the backswing... Lots of sweat. Lots of heavy breathing.

Left ring finger ripped again. Not too badly though. Looking forward to hand recovery coming up.

Cant believe I made it through 3 weeks of structured, hard work with no major issues. Overall I feel great. My confidence and desire to lift heavy is back, which sure feels great.

Looking forward to next week - the deload week.

RPE=9.

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WEEK 4: Deload Week (Decrease Volume, Increase Intensity), RPE = 10______________________________________________________________________

Monday 4/23/12 - Deload Week. (Nice!)

Really been looking forward to this week. Although itll be weird not training 6 days per week and cutting back to 4. As much as Ive had to pysche myself up for all these


workouts, Ive actually gotten into a little groove here. Six days a week of short workouts is actually alright by me. And I feel really fresh after the recovery work. Not sure Im going to know what to do with myself with 2 extra days off.

Anyway, last weeks heavy day is this weeks light day. Who designed this madness anyway - LOL!

Im pretty sure Ive got that extra set in the bag this week. I walked away from last week at a 9 RPE but felt confident I had room to spare. This is the week to prove it. Itll be interesting to see how the big day will feel on Saturday. Looking forward to being outside today - beautiful and sunny out!

A1. Press 3,3,3,3,3,3,3,3,3,3,3,3 = 36A2. Squat 3,3,3,3,3,3,3,3,3,3,3,3 = 36

This felt better than I expected because after the fact, I was a little anxious. I was able to do 3 sets of 3 for the first 10 minutes and then had to cut it down to 2 sets of 3 every 5 minutes. I think that was a good strategy. Good upper body swole.

RPE=9.5

Tuesday 4.24.12

Today is heavy ballistics day - 10 reps with the 10RM. This will be... interesting.

Not going to be doing supersets - uh-uh, no way. Interested to see how the 10s feel with the double cleans - sets of 10 always jack my heart rate up - way up. I expect today to be no different.

A1. Swings 10,10,10,10,10,10 = 60A2. Cleans 10,10,10,10,10,10 = 60

These were as I thought - interesting. Id only score it an 8.5 / 9 on the RPE cause it wasnt my lungs that gave out - it was my grip - which I totally didnt expect. My left hand especially got tired and the arm got exceptionally pumped. I noticed this before on the 8s days but really just blew it off. I really had to use the hips - hard - to get the Cleans up. But yeah, grip. Weird.

Good sweat though. Wouldve loved to get 66 or 72 though. Happy enough.

Thursday 4.26.12

Today Im against the clock - gotta get on the road to Hilton Head for Grandma Janes Birthday Bash tomorrow night. So Im working out about 90 minutes earlier than normal. Gotta workout, shower, load the bells in the car, and head out.


Another interesting day programming-wise - light ballistics today. I say interesting because 2 days ago was heavy ballistics. I dont feel too bad either. Hams and gluts a little sore, but not bad at all. Anyway, had ripped last week. Doing ok this week so far. Am interested to see what kind of fatigue is in the system since I did 10s two days ago. Lets go find out...

A1. Swings 6,6,6,6,6,6,6,6,6,6,6 = 66A2. Cleans 6,6,6,6,6,6,6,6,6,6,6 = 66

Ok, heres that word again - interesting.

Heres what happened:

There was definitely some fatigue left in the hips today. Contrasting the anterior loading work with the Presses and Squats definitely helps recovery between ballistics sessions. I struggled to keep on pace from last week, so around set 5, I switched up tactics.

For the past 3 weeks I supersetted these 2 exercises. I did so again through set 5, but couldnt maintain a pace to beat last weeks numbers. So I figured that at last weeks pace I was doing one superset every 2 minutes. So it was work 30s and rest 90s for a 2 minute cycle.

Like I said, I couldnt keep that pace, the supersets were just too much. So I went back to doing a set of 6 then resting. But heres where it got interesting...

In order to keep increase my pace so I could beat last weeks 60 reps per exercise, I had to drop my rests down from a work:rest of 1:3 to a work:rest of 1:2. So I was basically doing a set every 20 or 40 seconds (10:20 for the Swings, 20:40 for the Cleans).

I ended up getting 66 reps per exercise with about 2 seconds left.

And I was sweating like a pig and breathing like a banshee. Definitely a different feel than the true supersets.

Will give today a 10.

Saturday will be fun - KBs in SC!

RPE=10

Saturday 4.28.12 - Hilton Head, SC. Grandma Janes Birthday Bash.


Will be doing todays workout out in the parking lot in front of the condos instead of outside on the grass. Itll be interesting to do a full-blown Grind Day the same day as Cheat Day. Been used to doing ballistics work on Cheat Days. Wonder if Ill feel as bad - as lethargic and slow. Well see. Should be fun.

Today is the last heavy day of EXTREME! and the last day of the program.

This program has been a pleasant surprise - Ive been able to complete it without any injuries (other than callus tears and those dont really count). That makes for a really nice change of pace.

Im very proud of myself too for sticking with this program and seeing it through to the end. I wanted to quit pretty much every day for the first week, and then only every other day the second week - LOL... Its been a long time since Ive followed something this structured. Sure, looking back I have alternated between heavy and light for quite some time, but its been more by feel. Glad to see the body, mind, and spirit all held up.

And admittedly, I feel GREAT! I thought Id feel really beaten up by at the end of this program, but I dont.

So today will be quite an accomplishment for me.

Training later in the day - about 5:45pm. Not my preferred choice of midday/lunchtime. But my schedule is not my own this weekend. Will give it my all.

A1. Press 4,4,4,4,4,4,4,4 = 32A2. Squat 4,4,4,4,4,4,4,4 = 32

Started out like gangbusters - the first 3 sets of 4 felt great. I got them done in the first 5 minutes and then it was like someone pulled the plug. I was only able to get a set of 4 each about every 5 minutes. The 4s were no joke. I couldnt even superset them like I had the 3s. I seriously ran out of gas! I had sweat dripping off my nose! It was like a heavy day of ballistics.

I seriously think it has to do with the Cheat Day. I just dont perform as well with lots of food in my system. Hard to believe I would ever say that considering just 2 years ago I had to have 5 meals a day or I would lose muscle!

Overall, feel pretty good with the results - 4 reps short on each exercise from the day of heavy 3s.

Off to get some more food - party #2 tonight!


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BREAKDOWN / WRAP-UP______________________________________________________________________

Overall Im very happy with how this turned out.

Yeah, I didnt lose as much fat as I wanted, but then I didnt have that much to lose. There is a definite change in my physique though.

Stomach leaner - especially obliques and upper abs Torso leaner - especially serratus Shoulders and pecs broader, upper back bigger, and arms thicker Legs thicker AND more defined Hinge strength way up - owned the double 36s at the end of this thing Waist down one inch Scale down 7-8lbs from 205/6lbs to 198lbs. I didnt do bodyfat % - just the pinch

test and my stomach fat right around my navel decreased by about half. I estimate that I gained between 2 and 3 pounds of muscle. That would bring my

total fat loss to approximately 9 to 11 pounds. Not bad for 4 weeks work. Not bad at all...

Things I would do differently?


Id be interested in going through this using the Ultimate Fat Loss Blueprint from the PWS instead of the alternating carb days in here. I wonder if Id have the energy I had with all the carbs and would the fat loss be faster?

Also, I might be tempted to push my first meal on my Cheat Day back to after my workouts because I felt so bad training on a full stomach. That would mean of course that Id have to figure out some way to ensure that I could train at a very specific time, like lunchtime, like I did during the week. But since Saturday is a family day, and were out and about doing stuff together, most of my workouts were during Michaels afternoon nap, which at the earliest was 2pm. This would mean I wouldnt get my first meal in until about 3pm at the earliest, making getting in over 5000 calories between 3pm and bedtime - about 10pm very, very tough, if not impossible.

Other than that, there isnt anything I would change. It was a great experiment and Im glad I committed and followed through to a successful conclusion.

Im strongly considering doing this program at least once a year from now on. I imagine I would be a Beast if I could do this with a pair of 48s. A worthy goal to aspire to and one thats not that far off...


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