Adam's 4 Hour Body

What originally started as a blog to gather some motivational material to get me back at the gym consistently is now my little diary of things i'm doing from the Tim Ferriss book, "The 4 Hour Body"

I'm using it to track my progress and also as a bit of a test case for anyone thinking about applying some of the things he's talked about

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→ 28 May 12 at 5 pm
day 20 - workout B

STATS

Slight incline bench press: 60kg x 7
Leg press: 180lbs x11
Stationary bike x 3mins at 85+ rpm


→ 25 May 12 at 10 am
tags: gym  occams protocol  4HB  stats 
day 16 - workout A

STATS

  1. Close-grip Supinated Pull-down: 160lbs x 7
  2. Barbell Overhead Press 50kg x 7
  3. Myotatic Crunch x 10: 2.5kg weight in hands
  4. Cat Vomit: 10 reps
Being my 3rd workout A I was actually supposed to have three days off before doing this workout instead of two but since I had almost a week off before due to soreness in my quads and also because time is running out before I leave for overseas I shortened my break and I hit my minimums. Changing to three days rest from now though.

→ 23 May 12 at 4 pm
tags: gym  occams protocol  stats  4HB 
day 13 - workout B

STATS

  1. Slight incline bench press: 55kg x 7
  2. Leg press: 165lbs x11
  3. Stationary bike x 3mins at 85+ rpm

Bit of an extended break between this and my last workout because I had tonnes of soreness in my quads so opted to rest.

→ 15 May 12 at 11 pm
tags: 4HB  occams protocol  stats  gym 
day 7 - workout A

STATS

  1. Close-grip Supinated Pull-down: 140lbs x 7
  2. Barbell Overhead Press 45kg x 7
  3. Myotatic Crunch x 10: 1.25kg weight in hands
  4. Cat Vomit: 10 reps
Action packed day today that shouldn’t given me enough time for the gym. Except i only needed 15mins so I was sweet. Love Occam’s

→ 12 May 12 at 7 pm
tags: 4HB  occams protocol  gym  stats 
day 4 - workout B

STATS

  1. Slight incline bench press: 50kg x 9
  2. Leg press: 150lbs x12
  3. Stationary bike x 3mins at 85+ rpm

My first workout B since the comeback. Again, it was weights I guessed guessed in between my previous starting weight and my previous max and it was a good guess at that.

→ 10 May 12 at 1 pm
tags: 4HB  occams protocol  weight  stats 
day 2

STATS

  • Weight: 86.3kg

So this is my new ‘starting’ weight. When I did Occam’s the first time my starting weight was 86.7kg and two months later I was 87.4kg. (My previous notes show reasons as to why I only had a net gain of 0.7kg in two months on Occam’s). I’ve somehow managed to lose 1.4kg in the last 3 months of no gym, eat what I want, drink alcohol 5 days a week and just play basketball on Tuesdays lifestyle. Amazing. I am only 25 so I highly doubt I could repeat this 3 month stretch in 10 years time with the same results. It’s good to be young.


→ 09 May 12 at 5 pm
tags: 4HB  occams protocol  gym  stats 
day1 - workout A

Although I’ve done this for two months, it’s been three months since I’ve done occam’s protocol both in the gym and with my diet so this is the reset.

STATS

  1. Close-grip Supinated Pull-down: 130lbs x 8
  2. Barbell Overhead Press 40kg x 8
  3. Myotatic Crunch: no weight in hands
  4. Cat Vomit: 10 reps

For the pull-down and overhead press, these happen to be the weights I was at on day 27 the first time I did this. I just guessed these weights in the middle of my minimum and maximum the last time I did this, figuring I’d obviously lose some over my three month sabbatical. Good to see I’m at least not starting at day 1’s weights!
I’ll post my new ‘starting’ body weight and measurements tomorrow when I check them in the morning.

→ 09 May 12 at 5 pm
tags: 4HB  occams protocol 
I’M BACK!

Almost 3.5 months later and I’m at it again.

Last week I hit the gym and did both workout A and B in one session, albeit with a lower weight than my recent max and not really following the full 5/5 cadence. I did it just to shock my muscles a bit and prepare them for my comeback. Just completed my last ‘first’ workout. I’ve got a month until I leave for the U.S. so i’m planning on just picking up where I left off with Occam’s protocol.


→ 16 Feb 12 at 11 am
tags: 4hb  occams protocol 
20 days of laziness

so i’ve been a bad boy. i haven’t been to the gym for 20 days and i’ve stopped adhering to the diet is was on (the protein shakes and the liter of milk parts of the diet).

i don’t even think it was a conscious decision to stop. i just happened. despite the lack of expected weight/size gain i had very welcome results as my stomach trimmed and i was lifting a whole lot more than when i started. i think i became content with the results and just got over it and stopped.

i’m planning on doing the slow-carb diet around March so i’ve got a few weeks left to get back on this or give geek-to-freak a quick shot. i’m gonna re-read those sections in the 4HB book and re-evaluate. i’ll check back soon


→ 16 Feb 12 at 11 am
tags: 4hb  occams protocol 
20 days of laziness

so i’ve been a bad boy. i haven’t been to the gym for 20 days and i’ve stopped adhering to the diet is was on (the protein shakes and the liter of milk parts of the diet).

i don’t even think it was a conscious decision to stop. i just happened. despite the lack of expected weight/size gain i had very welcome results as my stomach trimmed and i was lifting a whole lot more than when i started. i think i became content with the results and just got over it and stopped.

i’m planning on doing the slow-carb diet around March so i’ve got a few weeks left to get back on this or give geek-to-freak a quick shot. i’m gonna re-read those sections in the 4HB book and re-evaluate. i’ll check back soon