BAG45 - Fitness Emergency!

BAG45 - FITNESS EMERGENCY

Training Displacement
Refine Calendar
3 training sessions per day for 28(ish) days

 


 Info INTRO

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:

  1. I will undertake the top level calendar called Refined (3 training sessions per day over 28 days)
  2. I will use an Sandbag(s) instead of dumbbells (1 x 60lb Ultimate Sandbag and 1 x 30lb Casall HIT Sandbag)
  3. 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


  Data DATA

BAG45   

  BAG45 - Refine Calendar - 27th May 2015 to ?    
       
  Day Date Workout Name Low Reps RPT RPE RPD MAX AVG REC - 1 min HRV  
  1 5/27/2015 1 1R4x n/a 8.5 5 2 117 98 96-74   0
  5/27/2015 2 1BW5 71 8.5 6.5 3.5 138 121 135-94   1
  5/27/2015 3 1BW4 42 8.5 7 3.5 141 120 135-99   2
  2 5/28/2015 4 1DB5(-) 43 8 7 3 142 122 122-98   4
  5/28/2015 5 5DB4(+) 43 8 8 3 148 128 135-99   8
  5/28/2015 6 2DB4 38 8.5 7 3 142 127 ?-94   7
  3 5/29/2015 7 1DB5 47 8 8 2.5 160 131 148-126   5
  5/29/2015 8 2R4x n/a 8.5 5.5 2 129 116 127-90   0
  5/29/2015 9 2BW5 81 8.5 6 2.5 148 119 129-112   1
  4 5/30/2015 10 2BW4 68 9 6 3 148 127 133-102   2
  5 5/31/2015 11 4DB5- 30 8 6.5 2 142 122 114-93   4
  5/31/2015 12 7DB4(+) 38 8 7.5 3.5 142 123 129-105   8
  6 6/1/2015 13 6DB4 35 8 6.5 5 150 121 127-107   7
  6/1/2015 14 2DB5 53 8.5 6.5 3 146 126 127-99   5
  6/1/2015 15 1R4x n/a 8.5 5.5 2 129 116 127-90   0
  7 6/2/2015 16 3BW5 62 8.5 5 2.5 148 103 129-112   1
  6/2/2015 17 3BW4 57 8.5 5.5 2.5 163 117 133-102   2
  6/2/2015 18 2DB5(-) 46 8.5 6 2.5 135 112 122-96   4
  8 6/3/2015 19 6DB4(+) 35 8.5 7.5 3 186 130 134-120 63 8
  6/3/2015 20 3DB4 38 8.5 8 2.5 175 137 141-123 7
  6/3/2015 21 3DB5 57 8.5 7.5 2.5 171 132 150-127 5
  9 6/4/2015 22 2R4x n/a 8 4.5 2 136 90 108-89 69 0
  6/4/2015 23 4BW5 74 8.5 7.5 3,0 195 129 142-124 1
  6/4/2015 24 6BW4 75 8.5 7 2.5 167 125 141-111 2
  10 6/5/2015 25 7DB5(-) 51 8.5 6 2.5 152 121 126-105 69 4
  6/5/2015 26 2DB4(+) 46 8.5 7 2.5 194 133 142-122 8
  6/5/2015 27 4DB4 38 8 7 2 152 133 150-120 7
  11 6/6/2015 28 4DB5 42 8.5 7 2.5 147 126 143-110 76 5
  12 6/7/2015 n/a DS 0 n/a n/a n/a n/a n/a n/a 70 0
  13 6/8/2015 29 1R4x n/a 8.5 5 2 128 102 107-95 70 0
  6/8/2015 30 5BW5 82 8 6.5 3 150 117 141-117 1
  14 6/9/2015 31 4BW4 60 8.5 7 2 164 121 144-102 64 2
  6/9/2015 32 5DB5(-) 60 8.5 8 3 152 128 140-112 4
  6/9/2015 33 1DB4(+) 47 9 7 3 160 116 120-93 8
  15 6/10/2015 n/a DS 0 n/a n/a n/a n/a n/a n/a 62 0
                           
  HRV - Heart Rate Variability  
                 

 


Data TRAINING DIARY

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