Saturday was the last day of phase 1, the first six week cycle in my new program, and I am very happy with the results I achieved. My goals for this cycle were absolutely obliterated, and I exceeded even my best expectations -- all while not killing myself over diet. This isn't to say I let myself eat whatever I wanted, quite the opposite. But I did find a way that was manageable, allows for cheat days/meals and still produced great results without feeling like I was chained to a wall. As for the lifting part of the program, it was great as well. I'll post my overall workload volume so you can get an idea of just how much work went into this. But first, let me compare my initial measurements from May 7th, with this morning's measurements.
|
|
May 7th |
June 18th |
|
Weight |
274.6 |
275.8 |
|
Shoulders |
58.5 |
59.5 |
|
Chest |
51.5 |
52.25 |
|
Waist |
44 — 47.5 |
41.25 — 45.25 |
|
Glutes |
46 |
45 |
|
Quads |
27.5 |
27.5 |
|
Calves |
18.5 |
18.75 |
|
Biceps |
19 |
19.25 |
|
Forearms |
14.75 |
15.25 |
|
Body Fat % |
22.25% |
17.5% |
|
Lean Mass in pounds |
213.5 |
227.53 |
|
Body Fat in pounds |
61.1 |
48.27 |
From the numbers above you can see I dropped 12.83 total pounds of fat and added 14.03 pounds of lean mass. That’s quite a feat in six weeks! Moreover, you can see that my waist has dropped while major muscles have grown – I even produced results in my calves, which are my most stubborn muscle group.
Now, let’s compare work-loads to show the volume increase:
|
|
Week 1 volume in pounds |
Week 6 volume in pounds |
|
Workout 1A |
20,145 |
49,591 |
|
Workout 2A |
14,970 |
36,840 |
|
Workout 3A |
31,053 |
62,363 |
|
Workout 1B |
21,225 |
51,234 |
|
Workout 2B |
17,536 |
37,220 |
|
Workout 3B |
36,832 |
66,179 |
|
Total Volume |
141,761 |
303,427 |
You can see that by week six I had more than doubled my total work load, which shows good development in terms of output.
The next six weeks are going to shift focus a bit, but I am excited to see what they bring!
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