Day 4 - Pics and Measurements

XAVI

Weight: 76 kg (- 0.5 kg)
Shoulders: 118.5 cm
Chest: 98 cm (+ 2,5 cm)

Waist (navel): 83.5 cm (+ 1 cm)

Hips (glutes): 96 cm

Bíceps: 34.5 (R)

34.5 (L)

Gluteal fold: 58.5 (R) (-0.5 cm)

57.2 (L) (-1 cm)

Thigh: 57.5 (R) (+ 0.5 cm)

58 (L) (+ 1 cm)

Calf: 35 (R) (+0.5 cm)

35 (L)






Posing like the pros? Thong included :)

KAISA

Weight: 60.8 kg (-600 gr)

Shoulders: 98 cm (+ 2 cm)

Chest: 83.5 cm (- 1 cm)
Waist (navel): 75 cm
Hips (glutes): 93 cm (- 0.5 cm)
Bíceps: 27 (R) (+ 0.5 cm)

27 (L) (+ 0.5 cm)
Gluteal fold: 58 (R)

57.5 (L)
Thigh: 54 (R) (- 1 cm)

54 (L) (- 0.5 cm)

Calf: 38 (R) (+ 1 cm)

37.5 (L) (+0.5 cm)

Day 4 - Català

Avui, seguint la tònica dels últims 3 dies, m’he aixecat cruixit de dalt a baix. La primera cosa que m’ha passat pel cap quan m’he aixecat i he vist que gairebé no podia ni seure a la tassa del lavabo ha estat que avui no podria entrenar.

Els que em coneixen saben que sóc molt tossut i desprès d’esmorzar he anat cap al gimnàs, amb la mentalitat de fer el què pogués. Arribar fins al club i pujar les escales fins a la sala de peses ha estat tot una epopeia. Però no m’he donat per vençut, he pujat a la bicicleta estàtica i he començat a escalfar... amb una pedalada dolorosa darrera l’altra he començat a suar una mica. Un cop he acabat l’escalfament i els exercicis de preparació he posat els pesos a la barra, avui tocava bíceps, tríceps i cames. Amb tot l’optimisme del món he aixecat la barra... Gran sorpresa quan de mica en mica he anat fent totes les sèries que tocaven, i fins i tot amb més pes que el primer dia! M'he sentit com el "pu... rei del gimnàs".He quedat sorprès de la capacitat d’adaptació i regeneració que té el cos humà. Quan el cap em deia que avui no podria un cop m’hi he posat el cos a respost molt millor del què m’esperava.

Això m’ha fet pensar ja que moltes vegades ens donem per vençuts abans de començar i no provem les coses perquè no confiem en nosaltres mateixos. Avui el cos m’ha tornat a recordar que no hi ha coses impossibles i que si volem fer una cosa només ens hi hem de posar,pot costar més o menys però ho aconseguirem.
He d’admetre que ara mentre estic escrivint això em tornen a fer mal tots i cadascun dels músculs del meu cos. Tot i això ara m’ho agafo diferent, ara veig el dolor com el senyal que em recorda que el meu cos s’està adaptant. És el preu del canvi cap a un nou i millor jo :)

Dieta:

Esmorzar: Mató amb compota de pera, un plàtan i un grapat d’ametlles.
Snack: batut de fruites
Dinar: puré de verdures, macarrons sense gluten amb tonyina, 2 mandarines
Snack: iogurt natural amb compota de fruits vermells, cereals de mill i centeno, i una torradeta d’arròs.
Sopar: amanida d'arròs i pollastre

FAQ English

People keep asking me why I'm doing this. Yes, it does seem a bit extreme and superficial. And it is. Mostly I am doing this to see if I can. I'm curious to see what will happen with my physique if I train hard. No, I don't think I'm fat and need to lose weight. No, I don't have an eating disorder or body morphic disorder. I'm content with my body and size but I'm curious. I want to experience serious training for a specific goal and being trained by someone else. And it is a great project to share with Xavi. Nothing like suffering together in the gym to strengthen our marriage. :)

The other comment I get is: "That can't be healthy."

There is some truth to that. For a person whose body is not prepared for this kind of training, this would be dangerous and unhealthy. For us as we are already in good shape, have taken the time to do corrective exercises, and have good technique, this training is harsh on the body but the body can adapt to the intensity. It's not really the training that is the issue, it's the regeneration and recovery. This intense training paired with clean nutrition and rest is ok for the body. Since it is planned overtraining, we are only doing 28 days. If not paired with good nutrition and appropriate recovery techniques, this training could lead to problems.

So, this is not necessary for health but nor is it unhealthy if done properly. The body can withstand a lot and it is good to push your limits occasionally.

The last question we are getting is: "Will you do this with your clients?"

The training we do with clients is personalized. Each client is assessed and trainings are based on this kinetic chain assessment, the person's goals, experience, health history, time availability, other current/past activities, and desires. So, we might use some methods from this program with a more advanced hypertrophy desiring client with no injuries and who has already completed his/her corrective exercise phase. Handing over a predone program really isn't personal training so that is not what we do. At the end of this experiment, if we like what we've done, we will recommend the program for those who want to train on their own and fit the prereqs.

Day 4 - English

Oh my GOD it's only day 4?!???! That means another 24 days of this hell!

I suppose if I just got to train, eat, sleep, and relax this would be ok. Running a business, creating another business, being a wife, and doing this challenge is a lot. Definitely don't think this would be possible with kids unless they came with a nanny and a maid. :)

Well, it's now or never so I'll work hard this month and reap the benefits later. Once the goal is achieved, maintaining is much easier.

Slept crappy due to all the soreness. Woke up everytime I changed position because it hurts to move. Every muscle I own is sore. And I've never done "planned overtraining" training. I usually don't go to town on a muscle group if it's still sore from the previous workout. Well, with this program, that is the point. It better work because it's bloody painful!

Today was an "easy" day so the workout took "only" an hour and included bis, tris, and hams. We messed up in writing down the workout and did more work than was intended... Hams were on FIRE. Harrup curls rock in general, but suck when done in never ending supersets with 2 other ham exercises. Uuuffff. I think my moaning and groaning is starting to bother the other gym users. :S

Food:
BF: rye bread (the real kind from Finland!) with butter, natural yogurt with pear puree and berry sauce
Snack: banana, almonds
Lunch: carrot-onion-lentil puree, chicken breast, pinapple juice with a greens supplement
Snack: rice cakes with almond butter and agave, mandarine
Dinner: salad with chicken, avocado, rukula, cucumber, olives, pear, seeds, bell pepper; apple sauce with berry puree


Results so far:
Weight is up a half a kilo. Start measures were done around 11am where as now we're doing remeasures and pictures in the evenings so that half kilo is probably an actual loss of a half kilo.

Measures keep changing but in general shoulders, biceps, and calves (iik!) are bigger while hips, thighs, and chest (double iiik!) are getting smaller. Waist and ab are still more of less the same. Ideally I would like shoulders, biceps, and chest (a girl can dream) bigger and thighs, calves, hips, and ab smaller. A visible sixpack without flexing would be great. :) So, I need to drop at least 3-4% body fat while gaining some muscle.

What do you think, can I do it in 28 days?