Giving OPT a try for the New Year

**Duncan** · 12-23-2002, 07:08 PM

So, I will take this program for a test run. I am not going to post the specifics here, just a general synopsis. If I get a scanner I will scan my program cards to this tread. Here is my outline...

Dynamic warmup-20 mins
Active Stretch-15 mins
Core lift 3 sets of 6, 3 sets of triples
Assistance work with balance challenging variable in all 3 planes of motion 12 sets, all rep ranges
Core work-Lower Back, Abs, obliques, and hips 15 sets, high reps
Dynamic Movement on the 1st and last day of the training week.
Training week is Monday, Tuesday, Thursday, Friday.

Balance variables-Unbalanced load, on fitball, on medicine ball, on dyna disk, 1-legged, half flat bench, on balance board, and anything else i can up with

Fitness assessment variables-225 max repititions for bench, 4 rep max squat, 4 rep max deadlift, 4 rep max shoulder press, Aerobic Capacity, 40 yard dash, BF%, body circumferences, anything else that comes to mind.

My diet has yet to be designed, but it will not be ultra low carbs, the routine I have designed will be difficult enough. I designed this program so that diet could stay the same and stilll attain great results. I imagine I will just hit 200g of protein, 60g of good fats and let the slow burning carbs do the rest. Before and after pics will be taken. I am currently in the process of fattening up really well for this so my pre-pics will be attrocious.

**Duncan** · 01-06-2003, 05:17 PM

Oh crap, I finally have some time to log my stuff. I started this last week and, as of today, have dropped 7 lbs with no alteration in diet. Diet starts today. Well, my measurements from last week are in, and they are not good. Everything is unflexed and taken at the midpoint.

Chest 43"
Bicep 14" 14"
Forearm 12" 12"
Abdomen 36" Ouch
waist 34.5" Ouch again
Quads 22.5" 22.75"
Calves 16" 16"

Skinfolds
Chest 7mm
Abdomen 31mm
Thigh 7mm
Weight 222 lbs

Alot of work ahead of me, but the initial results are promising. I will not put my initial weights in because I am having a break in period for the first 3 weeks since I have not touched a weight in a month other than to hand them to a client.

**Duncan** · 01-16-2003, 12:18 PM

2 weeks in:

Chest 43.5"
Biceps 14" 14"
Abdomen 36"
Waist 34"
Thighs 23.5" 23.75"
Calves 15.75" 15.75"

Weight 209 lbs

Must have made an error on the 1st weeks quad measurement, bt everything else I know I did correctly. I was a little less tight on the tape this week too. By week 4 I should have a fairly accurate vision of my progress. I must say, as well, that I am alot more spatially aware of myself when playing sports. I was playing basketball today and my coordination, balance, and agility have improved greatly, besides the fact that I suck at basketball. I also seem to be able to juggle a soccer ball alot better than I ever have.

**Leethal** · 01-16-2003, 01:34 PM

You dropped 19lbs in two weeks, DAMN

**Duncan** · 01-16-2003, 01:39 PM

13, but alot of it was water and undigested food from the holidays just waiting to be shytted out. Right now is where the real weight, ie. fat, comes off.

**Duncan** · 01-30-2003, 03:37 PM

Chest 42"
Bicep 14" 14"
Forearm 12" 12"
Abdomen 34"
waist 34"
Quads 24" 24"
Calves 16" 16"

Skinfolds
Chest 6mm
Abdomen 28mm
Thigh 6mm
Weight ??? Will find out tomorrow at the gym. I expect that I am around 205 or so, though. My goal date is March 12 and my goal is 190 lbs, with no strength loss and a BF% around 8%. 15 lbs in 6 weeks is gonna be cuttin it pretty close. I could easily lose it quickly, but I want to be smarter this time than in previous attempts. Coincidentally, this is the first time that I have cut up on a non-keto diet in about 2 years. For last spring I got to 195 on a keto diet, but I put all of the weight back on within the first couple of days of boozing. 6 weeks to fun in the sun.

**Duncan** · 02-05-2003, 01:41 PM

Arms 14" 14"
Chest 42.5"
Ab 33"
Waist 33"
Thighs 23.5" 23.5"
Calves 16" 16"

Skinfolds
Chest 6mm
Abdomen 26mm
Thigh 6mm

206 lbs

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Giving OPT a try for the New Year

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