hi there, thought id introduce myself, and start a training log!
ive been following the mens health style of diet and training (carbs in the morning, eat 6 small meals a day etc etc) for the last 5 months or so, and it has worked, to an extent... but to be honest my results plateued very quickly. i got frustrated, my lifts didnt improve, my body fat percentage was shitty even though i was running a 5k everyday and cycling at least 15 miles....
i was running myself into the ground and getting nowhere. controlling everything i ate at all times, couldnt have any food i enjoyed. was giving myself overuse injuries, my knees permanently hurt from all the running etc.
i started the propane protocol just under 3 weeks ago, im already starting to see results!
my definition has improved a lot already, my lifts have increased, my recovery time is less, and im loving being able to eat what i want (at the appropriate times).
the emphasis for my training is not bulking, or being really big, as primarily i am a climber. so no squats or leg training whatsoever (except cycling).
i am aiming for definition, and strength increases in relation to my body weight.
im sticking strictly to the diet protocol - higher fat, low carb, high protein on rest days. high carb/protein post workout on training days. nothing but green tea before midday.
my current training schedule is as follows (more or less) -
monday - chest and biceps (this is to balance out my climbing muscles mainly, and for aesthetics)
bench press -
40kg warm up set 10 reps
3 sets x 50kg - 10 reps
2 sets x 60kg - 5 reps
1 set x 70kg - rep to failure (current max - 6 reps)
every 2 weeks i have been adding at least 10kg, even if i struggle to do more than 3 reps. a month ago i was struggling to do 2 reps at 60kg. feeling pretty good about progress on this.
bicep curls - 25kg barbell - started at 20kg. 3 x 10 reps. not particularly bothered about this one to be honest, big biceps will not benefit me at this point.
35kg barbell - 4 sets of 5 reps.
incline bench with dumbbells - progressed from 17.5kg each arm to 25kg each arm in a month. on average i'll do 5 x 5 reps.
tuesday - climbing session with campus board training and plyometric strength training.
i wont detail that stuff here, as no one will care haha!
wednesday - rest
thursday - shoulders, back, triceps.
shoulder press with dumbbells - 17.5kg to 20kg on each arm in 3 weeks, slow progress but ive never really trained this way before.
wide grip overhand pullups - 3 sets of 10 reps, then 4 x 5 reps +10kg, then 2 x 5 reps +20kg.
the weighted pullups have pushed my max reps from 15 (bodyweight) to 23 (bodyweight).
il be happy when i can do 30 in one set.
weighted dips - 3 x 10 reps at bodyweight, 2 x 10 reps +10kg, 1 x 10 reps +20kg, 1 x 5 reps + 30kg.
if im still feeling reasonably good after this, i will do power pullups, throwing myself from grip to grip for sets of 10 reps.
when i get home i will do sets of 7 x 7 repeater sets on my fingerboad - again this is a climbing thing so i wont go into detail.
friday night is normally casual climbing session with friends, usually pretty sore from thursdays session....
saturday is normally rest again
sunday is normally climbing again.
i do yoga at least 3 times a week as well, as its brilliant for relieving stress and muscle soreness, as well as massively improving core strength. i dont do any dedicated core work apart from yoga really, as i no longer need to!
i used to plank for minutes at a time, do hanging leg raises, bicycle crunches etc. absolute bullshit compared to yoga abs session.
ive completely cut out running now, and feeling much better for it.
i cycle to and from work 5 times a week (15 mile commute), this is my fasted cardio in the mornings.
thats about everything!
il post a progress picture when im a month into the protocol (before/after)
if anyone has any pointers or anything fire away :)
