Getting in shape (and staying there) - Q&A

Hey,

got a question or 2 about my Getting in shape (and staying there) article via e-mail and decided to write the answers here.

Getting in shape (and staying there)

How does one "get in shape" and stay there. How to fight the rebound? On on so many different sites there is oh so much different info on getting in shape that the newcommer is confused and the veteran is amused. All things in moderation and moderation in all things. Get safe slow steady and certain progress. How?

Many different aproaches, views and explanations etc are possible, but they all boil down to the same principles and ideas. In this article I will try to give you the HOW to train WHAT to eat WHAT to avoid without the excessive amounts of WHY. Pure, simple, proven to work, free.

progression

Some time passedand its time to look at progressison. This time its "for reps" as I didnt really measure 1RMs.

• squat 70kg / 5x8
• bb row -> 80kg / 5x8
• dead 110kg / 5x5
• incline bench 70 kg / 5x8

I got somewhat leaner while keeping the weight. In the past month I addedd conditioning, 16 minutes of somewhat intense cardio (a bit more than 200W) on a stationary bike.

Conditioning. Not cardio. Conditioning.

1st workout in 2011

Since I didnt feel too good I skipped the 1st planned workout on Monday 2011-01-03. That means that I will shift all suqat exercises for one week (if you look at the last december post you will see the chart).

So I hit the gym on 2010-01-05. I was not in optimal condition but the workout was not a bad one:

• pullup -30/8,8,RP(9,5,4,4)
• bent bb row 45/8,8,8,8,8,8 25/20,20,20
• abs - legraises 0/12,9,12
• abs crunches 0/20,20
• lat pulldown 55/8,8,8,8,8,8
• triceps cable extensions 15/12,12,12,RP(5,5,5,5,5,5)

The pullups were assisted, that is why the -30.

On this workout I used three new supplements:

• PEAK Detonator Plutonium (pre workout formula)
• PEAK IntraVeNOus (workout formula)
• PEAK Tri-Anabol (pot workout formula)

I used 50% of what they specify as perscribed dose. The effect was noticable and I would not recomend you the full dose in the beginning as it is quite strong. If you believe that will not give you enough protein (amions, BCAAs) or carbs simply enhance the drink with that. Note that I had the workout at 15:00, last meal (chicken breasts) at 13:00 and hellburner (1 pill) at 10:00. Next time (on Friday) I will nto use the Hellburner that day. The fact that I was not in optimal condition (my health that is) might have had some effect on that as well. I will not use Hellburner next time and we will see how things will turn out.

1st macro completed, 2nd starts on 2011-01-03

This are the numbers (in kg) for the 2nd macro that will begin on 2011-01-03. 

The 1RMs used for the calculation are (based on results gathered from 2010-12-24 to 2010-12-30):
smith squat 1RM: 90kg
pullup 1RM: 0 (bodyweight, around 95kg)
dead 1RM: 95kg
incline bb bench press 1RM: 70kg

The numbers used for the first cycle (based on results from 2010-11-29):
smith squat 1RM: 70kg

pullup 1RM: 0 (bodyweight, around 95kg)

dead 1RM: 75kg

incline bb bench press 1RM: 60kg

One might say this is quite an impressive progress... that or the numbers for first cycle were not accurate (too low). Will  see how the 2nd cycle goes.

Finally the numbers for 1st macro

1st macro (2010-11-29 to 2010-12-30)

:)

Peak Hellburner is here

True to their word Profitness shop sent me the fatburner they forgot to send 2 days ago and I am ready to give good riddance to my fat with the (more or less) stylish "Burn in hell, fat!"

Here you can see the detiled specs in slovenian language and here is the manfacturers page.

This is a 5-stage fatburner product that is supposed to be even better than the rest of them without the niacin blush we can notice when taking Scivation Dialene 4x and without illegal additives like Ephedrine from the famous ECA stack (Note: the A in ECA is Asphirine and it turned out it did not have the expected effects and did not assst in gettign the results the users were aiming for - so do not eat Asphirine to loose weight!).

I am going to test this and I already made the before photos. If time shows the after photos will be different enough to display them both in comparison I will let you know - by posting them on this blog :)

You can see how it goes by reading this blog or you can join me on my jurney by buying Peak Hellburner (click for link to the shop).

Just received a package of Peak supplements I ordered from www.profitnes.si

Just received a package of Peak supplements I ordered from Profitnes. The taste fits the bill and the packaging is solid. Actually too solid for the rectangle shaped big bos (see the picture). The lid is too attached to the box and when I pulled hard enough the protein sprinkled on the table... not much tho.

The bundle, notice the handles on the big box and the bucket

The package included all ordered products, except one. I called the shop and they apologised and said they will send it now and I should b getting it tomorrow.

The can with bigger oppening is more practical