So, today was the big day; after seven weeks (six programmed, one vacation in the middle) of incredibly lax adherence, the final V-Burn Challenge.
“V-Burn Challenge” #6
Velocity Diet Workout #24
6 sets of 10 reps, done for time
- Jump Squat
- Hand Walkout (from feet – adding to the suck factor, I’ve forsaken my workout gloves, so these were done bare-handed)
- Single-Leg Deadlift (arms out to sides, idle leg back; 10 per leg per set)
- Push-Up w/ Clap
- Jumping Jacks
- Reverse Lunge w/ Twist (towards forward leg)
- Pike Push-Up
- Squat Thrust
Today’s time: 16:17
I may have done a very sweaty fist-pump after checking my watch (and before collapsing), thinking, “Hey, I cut seven and a half minutes off my first one!”
In that, I was wrong.
My first attempt at V-Burn Challenge, back on March 3rd, I did in 25:45; somewhere along the line, I’d apparently forgotten this effort, and had been basing my subjective weekly progress estimates on, well, a time I’d never actually done – 23:45. Uh, yeah. No idea where I came up with that particular figure.
How the VBC’s stack up:
- March 3 — 25:45
- March 10 — 22:22 (-3:23)
- March 17 — 21:12 (-1:10, -4:33 overall)
- April 1 — 18:55 (-2:17, -6:50)
- April 10 — 17:28 (-1:27, -8:17)
- April 21 — 16:17 (-1:11, -9:28)
I’m very pleased with those results. However, improved performance is only half of what the Velocity Diet is designed to deliver; the other half is dramatic weight loss in the form of improved body composition. To this end, my extremely lax adherence to their diet and workout protocols (as I hit both the gym and the table far more often than the plan proscribes) meant that I’ve lost approximately no weight at all, remaining in the same 160-165# range throughout. Body composition did trend leaner – from an average of 14-15% bodyfat during the first week to something closer to 12% at the end.
Someone who adheres faithfully to the program and who has some weight to lose (NB: when I began it, the Javascript widget on T-Nat’s site said I was too light to use the diet at all) will, I’m sure, do just that; however, since that wasn’t my objective going in, I certainly can’t criticize it, or myself, in that respect.
Now, of course, I’m left to cast about for my next workout regimen and arbitrary goal; my next obvious landmark isn’t until late July (my birthday), and, looking further ahead, Dragon*Con (Labor Day weekend) and the Goth Cruise (the last week of September).
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Your host is a life-long athlete of various flavors, a big fuckin' geek for about a decade and a half, and a semi-serious gym rat for the last year. 
[...] Original post by Rafe [...]
[...] Read more from the original source: Wrapping Up the Velocity Diet Program « Digital Discipline [...]
[...] More here: Wrapping Up the Velocity Diet Program « Digital Discipline [...]
Hmmm, there needs to be closer inspection of your body in order to truly decide on this regimen. Some nude before and afters may do the trick.
In the interests of modesty, and to maintain the PG-13 rating of this page, I’m afraid that’s not going to happening. *laugh*
Very good
[...] I first did the program in March (25 minutes and change), but also a bit of backsliding since I finished it (a hair under 17). I was definitely feeling Monday’s workout in my legs (all those heavy squats [...]