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SLVi3: The sequel: Holy grail for toning: Flu and update

Thursday, December 27, 2012

I'd logged over 50 sessions in the gym over three months. Prior to that I had been training consistently for nearly 9 months whilst I lost 60 pounds. I was due a deload i.e a period of time i.e doing nothing for recovery.


The start of the deload was not good. My last gym session saw me fail on deadlifts with a body wracked with stiffness. After the intensity of the semester my body had decided on it's own deload... a bout of flu..

A couple of days of yuk and zero appetite followed by a few days of even more yuk as the flu moved to my chest. This morning I'd had enough and did a gentle run through the lanes.

I've finished one SLVi3 card and am due to repeat an assessment in new year. Some things are clear from the mirror and scales.

1] I haven't lost much weight over the last three months - I never aimed to-I'm maintaining.
2] I have dropped bodyfat. My face is almost gaunt in some peoples eyes and my stomach is a little messy with sagging skin. I am losing stomach fat! This isn't too bad as a few months will tighten the skin and I hope to bulk a very small amount.
3] The run today taught me much. I was aerobically compromised because of the flu and kept a gentle pace however my legs worked very well and I did a time 10% faster than ever before. I am beginning to develop more into an athlete - whatever that means at my age...

I've got to say it.. The SLVi3 routine does seem to have hit the nail on the head.I am about to start my second card which means a minor deload over the next five weeks before I hit heavy again.As I progressed through the routine I did make some minor amendments (mostly on HIIT). On one hand the routine seems to be the holy grail for "toning" ( i.e losing fat and building strength) on the other it is very rigorous and my diet is very very controlled. There's nothing new in the routine other than a focus on efficient exercise designed with a purpose. The value is the limit to the gym of three hours a week...


New year brings resolutions. I am aiming to drop 4% bodyfat over the year and see an aerobic and strength increase of 15%. This simply means three SLVi3 cards. It is very obvious to me under this routine that cardio does conflict with the strength training and will hold back potential gains but the routine was always about all round ability... and reducing the risk of injury and mental fatigue.

The mental fatigue aspect is important. I do three hours a week in the gym, I very very much want to do more however at three hours-I remain hungry for the experience and that I hope will keep me going long term..


I intend to weigh at the end of assessment week. I have no allusions about my current gains in strength and cardio. During this second assessment I expect to see newbie gains. The third assessment after Easter is when the routine will truly bite..

It's been a good year health wise. SP and the people who have supported me in my quest have been invaluable. I'd like to thank you all for that.

As for next year... have a good one...


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BERGBA7 12/28/2012 10:29AM

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you were afraid you would put on weight over your heavy semester... you did not! You dropped some and you gained strength and speed!
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To drop 4% of body fat in 2013 is an impressive goal. I wish you lots of success with it and fun working out and shooting more arrows.
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GETSTRONGRRR 12/27/2012 7:47PM

    Sounds like a great routine.....punctuated, unfortunately, by the flu

I agree that the mental aspects of designing a good routine are huge. While I can't say that I enjoy every workout, I change it up enough that I look forward to the challenge every time....although I must admit, that as I approach my limits, my progress has greatly slowed down.....adding 5 lbs to my max squats & deadlifts about every 2-3 weeks or so.....and that's assuming I don't miss week due to travel.

Keep at it and have a great 2013 brother!

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