Get Fit Or Die Trying Update #2

Greetings and salutations fellow internet homies!

Monday

A1) Front Squat – 4×3 (305,315,315,315lbs)
A2) Weighted Chin-Ups –  4×3 (BW + 45,70,80,90lbs)

B1) Seated Cable Row – 3×10 (12,16,15 on weight stack)
B2) Pistol Squats – 3×5/leg (BW + 25lb DB)

C1) Alternating DB Bench Press – 2×8/side (80lb DBs)
C2) 2 Point Plank – 3×15 sec/side

D1) Kneeling Pallof Press Iso Hold – 3×15 sec/side (7 on weight stack)
D2) Face Pulls With External Rotation – 3×10 (12 on weight stack)

Thursday

A1) RFESS – 3×6/side (65lb DBs)
A2) Weighted Pullups – 3×6 ( BW + 25lbs)

B1) Weighted Gluteham raise – 3×8 (BW + 45lb plate)
B2) Standing 1-Arm Cable Rows – 2×8/side (15 on weight stack)

C1) Walking Lunges – 2×6/side (70lb DBs)
C2) Gynmastic Ring Dips – 3×5 (BW)

D1) Ab Wheel Iso Holds – 3×25 sec holds
D2) Kettlebell Swings – 3×20 (70lb Kettlebell)

Saturday

A1) One Arm Band Assisted Chin-Up – 3×4/arm
A2) DB Reverse Lunge – 2×8/side

B1) Ring Pushups W/X-Vest – 2×8
B2) Barbell Bent-Over Row – 2×8

C) Cable External Rotation @ 90 Degrees

D) Sprints –  6×40 yards w/60 sec rest betwen sets

Meal Plan: Workout Days

Meal 1:
6 eggs
2 slices cheddar cheese
Peas
5 fish oil caps
1 krill oil cap
1 multivitamin
2,000 IU Vitamin D
1 Circumin

Meal 2:
6-8oz chicken thighs (cooked)
1/2 oz walnuts
Peas
5 fish oil caps
1 krill cap
1 multivitamin
4,000 IU Vitamin D

PWO Meal:
1 cup oats
1 cup blueberries
2 scoops protein powder

Pre Bed:
1 Sirloin burger pattie
Mixed veggies

Meal Plan: Non Workout Days

Meal 1:
6oz grilled shrimp
Peas
5 fish oil caps
1 krill oil cap
1 multivitamin
2,000 IU Vitamin D
1 Circumin

Meal 2:
8oz chicken breast (cooked)
1/2 oz walnuts
Peas
5 fish oil caps
1 krill cap
1 multivitamin
4,000 IU Vitamin D

PWO Meal:
1 cup blueberries
2 scoops protein powder

Pre Bed:
4 eggs
6oz chicken breast
1 slice cheddar cheese
Mixed veggies

2

13

Weight: 209.2 (Total weight lost so far – 10.8lbs)

For my training, I chose to go with a 3 days of full body lifting, mainly for the simplicity of it all. Previously I tried to do an upper day, a lower day, and 2 full body sessions, but found that the lower day really taxed me and the rest of my sessions later in the week suffered because I never fully recovered. I also keep the volume relatively low, opting to go with heavier weights and fewer reps and sets. On my assistance lifts, I chose to go with slightly higher volume, but since the sets tend to be kept low it all evens out in the end. The main reason I did this is because when you’re in a deficit, quite frankly you’ll run yourself into the ground sooner than later if you try to keep your volume high while slashing your calories. Also, nothing signals your body to hold on to lean mass more than heavy lifting, especially when you’re in a fierce caloric deficit.

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Comments

  1. says

    Man, you are on point, good stuff!

    The workouts look awesome, especially the unilateral work – specifically, the pistols & 1-arm chin-ups.

    Run into any downsides/problems so far with your endeavors?

  2. says

    Yo Niel,

    Thanks man, I’m just trying to keep my strength up by any means necessary!

    The only problems that I’ve had so far was during the first week when I was still planning out my menu and training programs. I was simply eating too few calories to support my training, and I felt that I was dropping weight way too fast.

    All those are things of the past now! The real challenge will be when I get to about 202-200lbs, since thats where I seem to struggle the most.

    How is your training coming along?

  3. Chris says

    Damn Rog, looks like you’re moving some nice weight while in a deficit. If I used 65’s on the RFESS’s I’d be doing single rep negatives- my back knee getting buried into the floor, then I drop the weights, then I try to stand up. LOL

  4. says

    My training is alright, this week’s a deload.

    Probably won’t start up another program since finals are around the corner. I’m thinking of just doing 2 full-body workouts a week consisting of mostly single-limb training.

    I figure coming up with the menu’s always harder than than the training program.

    Best of luck!

  5. says

    Dude, 315 front squat for 3’s? Now I’m jealous. I think you are unofficially stronger than me at the front squat. It might be time to stop dieting, lift some REALLY heavy stuff and re-take the lead.

    Nah, WSFL is too much fun right now.

    Nice work my friend

    • says

      WSFL and fun in the same sentence – never thought I’d ever hear that in my life!

      When I come out to Cali next year, I expect to be training with a ripped version of your former self. And I expect to still be stronger than you. Humor me at least?

  6. says

    Yes, but I’m a sadistic bastard, you know that.

    I’m serious though, it is actually fun doing this program and I can’t wait to have you come to my gym next year and train. Then I won’t be the only one who gets looked at funny.

  7. Lenny Karle Zenith says

    Damn, that’s impressive. No fats, no carbs? How do you manage? Aaargh… ok, I’ll get more serious now, I have about 35lbs to lose seriously!

    • says

      No fat?! I love fat more than I love life itself! Carbs though I have to control, mainly because I can demolish a few hundred grams before my stomach realizes what I’m doing and tries to shut me down by putting me in a food coma.

      Thanks for stopping by, Lenny!

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