BAG45 - Fitness Emergency!
BAG45 - FITNESS EMERGENCY
3 training sessions per day for 28(ish) days
A fitness emergency motivated me to put my Magic In The Mundane training on temporary hold. I have completed 4.5 mini cycles out of 7. When I resume training I’ll repeat mini cycle 5 as I only did the moderate intensity training session.
I use the words fitness emergency with tongue in cheek. The last two weeks (including my birthday week) have been a little strange and surprising. I am currently under pressure at work (mentally and emotionally) and my nutrition has slipped a little. My body has felt bigger in a bloated way and I have gone up by about 4kg. Much of the increase in weight is muscle mass but there has been some fat as well. My body fat % is floating between 9 and 11% (according to my cheap monitor) but the numbers are not so important to me. The main thing is that I physically don’t feel comfortable. I am now 44 years old and although I have no interest in playing the ‘age card’ I understand that chemically things do slow down (or whatever descriptor you want to give). I need to get my nutrition back on track, reduce the water retention and find balance again.
When I undertook BAD45 in January I dramatically dropped body fat (which wasn’t even my goal during that training period) and became super-lean. This all happened within the first 20 days.
The decision to repeat BAD45 was an easy one to make but this time it will be different:
- I will undertake the top level calendar called Refined (3 training sessions per day over 28 days)
- I will use an Sandbag(s) instead of dumbbells (1 x 60lb Ultimate Sandbag and 1 x 30lb Casall HIT Sandbag)
- My primary goal will be the reduction of body fat.
I’m quite excited about this phase of training. I am so enjoying using the Ultimate Sandbag and want it to play a bigger part in my training. I have never made fat loss as a primary goal. It has always been a by-product of other ‘bigger’ goals. I have affectionately named this phase of training BAG45 for obvious reasons!
The reason I postponed Magic in the Mundane was because I wanted to get stuck into a higher training volume (more sessions per week) and I didn’t want to structure my own program. I have modified BAD45 to accommodate the sandbag and also included pull ups and box jumps. It will be great to attack this program again as I also have a higher level of knowledge with regard to intensity output. I did the Mass Calendar last time (2 sessions per day) and now it’s time for the big boy (Refine Calendar @ 3 sessions per day).
My aim is to do 3 sessions per day from Monday to Friday. Due to a heavy working weekend, I will do spread one day’s training over Saturday and Sunday (1 session Saturday AM and 2 sessions Sunday AM). This will take the calendar from 28 days to 32, which is cool and useful for additional recovery. I am hoping that I don’t have to downshift during this phase but will do if necessary. I've also taken on a new sport and am mindful of rest/recovery.
Bring it on…………
DATA will be recorded below every few days.
Click HERE to go to the TRAINING DIARY at the bottom of the screen
|BAG45 - Refine Calendar - 27th May 2015 to ?|
|Day||Date||Workout||Name||Low Reps||RPT||RPE||RPD||MAX||AVG||REC - 1 min||HRV|
|HRV - Heart Rate Variability
27th May 2015 - Begin!
10th June 2015 - Loving the Sandbags. Have also 'discovered' Heart Rate Variability and have been dabbling. All going in the right direction. Have been eating out quite regularly (about 4 times a week) so no noticeable fat loss but the training is keeping everything at bay. We'll see how it goes over the next few cycles.
"Life is a fight. Fitness follows suit."
Me - May 2015