4 Hour Body Experience: Week 6 Summary

Week 6:  2/13 – 2/19/2012

Data:

Weight - 170

BMI - 26.63

PBF (Old) - 4.6

PBF (New) - 5.5

Heart Rate -60

Blood Pressure -137 / 87

Neck - 16.125 in

Chest - 41.125 in

Waist - 30 in

Hips - 31 in

Training Schedule:

Monday - Rest (sick)

Tuesday - Rest (sick)

Wednesday - Rest (still a bit sick)

Thursday - BJJ - 1 hour

Friday - Strength and Conditioning

Saturday - Rest (really tough S&C session)

Sunday - BJJ Seminar - 2 hours

Cold Shower Procedure:

Hot Baths - Monday, Tuesday, Wednesday

For Rest of Week - 1 min hot/cold/hot ea; 7 min cold

Strength and Conditioning:

2/17/2012

10 min easy row

167w, 146 cal, 2359m

Then

2 x 30 Lunge (15 forward, 15 backward)

2 x 15/20#

2 x 30 Overhead Lunge (15f, 15b)

2 x 45/60#

2 x 15 Overhead Lunge

2 x 40/40#

2 x 15 Lunge (farmer carry grip)

2 x 60/60#

Then

3 x 5 zercher squat

45/105/105

3 x 5 front squat

135/155/185

Then

Off Box 1-Leg Squat x 3/3

5 x High Pull @ 115#

5 rounds @ 30 sec rest

90 Second Exercises:

2/16/2012	30 sec jumping jacks
	30 sec squat
	30 sec windmills
2/17/2012	30 sec chair dip
	30 sec squat
	30 sec vertical pull
2/18/2012	30 sec push up
	30 sec jumping jacks
	30 sec latteral squat

 90 Second Exercises (Cheat Day):

2/19/2012	Session 1
	30 sec push up
	30 sec air squat
	30 sec bent over fly
	Session 2
	60 sec push up
	30 sec good mornings

Weekly Notes:

Monday:

• SICK (cold) - Came down with a full fledged cold today after some symptoms showed up yesterday.  I did not train, do my morning exercises, take a cold shower, or stick to my diet as I wanted to get well as soon as possible and did not want to contaminate my teammates.  Took a Vitamin C supplement (2 tablets) in the morning as well as Advil Congestion (every 4 hours) in addition to regular supplements.

Tuesday:

• Still Sick - Did not train, take a cold shower, or do morning exercises.  Did try to get back on my diet, but failed as the day went on.  Supplementation and Medication remained the same as Monday.

Wednesday:

• Felt better, symptoms still persistent - Did not train, do morning exercises or take a cold shower.  I did, however, get back on my diet and stuck to it throughout the day.  Took one Vitamin C tablet in the morning, and Advil Congestion as needed (lesser frequency than in previous days).

Thursday:

• Back on regular training, exercise, and shower schedule.  Still took one Vitamin C tablet in the morning for good measure.

Saturday:

• Some Notes on the Macronutrient Change - Last week I prescribed myself a major diet change, and you can read the details in the Week 5 Summary under the Weekly Notes section.   I did not notice a significant change in energy levels during training sessions as I thought might happen.  However, I did perceive a noticeable increase in satiety and reduction in binge urges as I predicted would also happen.  The reduction of binge urges could be due to my days of illness in which I abandoned my planned diet in order to prompt a quick recovery and get back to training.  I do not think that this was the primary cause of my increased satiety though.  With the prior rations (apx. 50/30/20; p/f/c) I was consuming I could manage about three days before I began "romanticizing" about the beloved cheat day.  If you have ever been on a strict diet you know exactly what I am talking about here.  With the recent adjustment I did not notice such pangs until day four.  That is, my last blown-diet-day this week was Tuesday I felt fully satiated throughout the day for all days up until late Saturday night.