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Krieger
10-23-2009, 04:31 PM
http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/smile.gif After years of discovering the program and following the principles, I will try to stick to it now as closely as I can. I dropped the gym for 1 year while I was in Germany, lost about 10 kg (that is about 25 pounds) there - lots of fat (around 3 inches) but some muscle too. In Germany the food is crap. *http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/tounge.gif
Now I am about 84 kg (185 lbs), with some layer of fat to go.

Goal: fat loss, I want to have visible abs. I haven't measured my bodyfat but should be around 12-15%.
Workout approach: as in "Simplify and Win".

Workout A
Squat
Pull Ups
Dips
Mil. Press
abs

B
Squat
Deadlift
Bench Press
Mil. Press
abs

during 10's and beginning 5's I will do some arm isos

Diet approach: Intermitent Fasting on non workout days, carbs being only low carb fruits and vegetables, and on workout days only fruits and vegetables and after workout some fiber rich carb (oatmeal or full wheat bread).

I will do Cardio after workout, progressing every weak.
I will walk a lot on not workout days (around 3 hours).

That's it for now.
Yesterday's workout:
(22/10/09)


Squat
2x15x10kg

Pull Ups on gravitron machine
2x15x13 plates

Dips gravitron
2x15x13 plates

1 set of abs

20 min. cardio

PS: The weights are in Kilos. Don't look down my punny little weights, I am kinda week http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/biggrin.gif

http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/ghostface.gif You are all welcome to come to my journal and comment ! http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/ghostface.gif

Krieger
10-27-2009, 12:52 AM
I have not been disciplined with diet on the past few days. I gotta keep it on track now.

Note: I am not counting the bar's weight, which should be 5-10kgs. I will be using the same bar through all the cycle.

Squats 1x15x15 kg
Deadlifts 1x15x20 kg
Bench Press 1x15x6 kg
Mil. Press 1x15xbar

abs

imported_electric
10-27-2009, 09:32 AM
<div>
(Krieger @ Oct. 27 2009,1:52)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Note: I am not counting the bar&#39;s weight, which should be 5-10kgs. I will be using the same bar through all the cycle.</div>
You should. It really helps if you workout somewhere else like a gym or if you ever change your bar. The calculation of RM %s and progression is also a little more precise. It is easy, weight yourself without holding the bar, again while holding the bar and subtract. You might want to do that two or three times to get an average.

Lol
10-27-2009, 10:32 AM
Hey Krieger ,

If you are using an Oly bar it will most likely be 15kg or 20kg but there are other non-comp bars out there. Worth checking by throwing it on the scale. Like electric said, it&#39;s much better to know what you are actually lifting.

If you get really serious about your cut, it really is a good idea to log your cals once you get past the initial &#39;easy fat loss&#39; period. Once your cal restriction is more severe you&#39;ll need to manage training volume and load more carefully than you do when you&#39;re hyper-caloric.

To help progress along, check out refeeds. Lyle MacDonald has a lot of useful info over at his site (http://www.bodyrecomposition.com/).

All the best.

imported_electric
10-27-2009, 11:10 AM
<div>
(Lol @ Oct. 27 2009,11:32)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">If you are using an Oly bar it will most likely be 15kg or 20kg but there are other non-comp bars out there. Worth checking by throwing it on the scale. Like electric said, it&#39;s much better to know what you are actually lifting.</div>
I just bought an iron bar online here in Brazil. It is a 1,8m bar and it weights 8,5Kg so your bar can go from 5Kg for a smaller thinner bar to 20Kg for a full standard olympic bar. That large of a difference will make affect your planning.

Krieger
10-27-2009, 01:25 PM
Hey Lol and eletric, thanks a lot for participating.
Contributors can help me a lot with the motivation... There is just too few distraction when you need the focus&#33;

Lyle is great. He talks a little about Intermittent Fasting too. From what I have read, IF helps a lot with partioning, helping some people bulk with minimal fat gain (maybe some fat loss) and also optimal fat loss during cutting, as you can see here:
http://leangains.blogspot.com/2008/06/sure-fire-fat-loss.html

About the barbell weight... hmm... I actually never saw a barbell that weights heavier than 10 kg around here. I might have been around 5 gyms. Brazilians are just not too much into squats - the instructors say it is a advanced exercise for women. *http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/wow.gif

And yeah, I will follow the wise HSTers advice and check the barbell&#39;s weight http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/smile.gif

imported_electric
10-27-2009, 01:41 PM
I would personally alternate squat with deadlifts instead of doing both squats and deadlifts in your B workout. Other option is to do Squats on Mondays and Fridays and Deadlifts on Wednesdays. Just for completeness I would add rows probably alternated with pull ups and I think you might be overworking your front delts. You are doing military presses every workout and doing bench presses every other workout. You could do military presses on the dips day and do something like upright rows or shrugs on the bench press day to keep things balanced.

Krieger
10-27-2009, 02:05 PM
Mon/Fri
Squat
Pull Ups
Dips
Mil. Press
bi&#39;s and tri&#39;s isos
abs

Wednesday

Deadlift - (makes sense to follow Max Stim on this one)
Bench Press
upright rows
bi&#39;s and tri&#39;s isos
abs

How does it look like now ?
I actually don&#39;t like the Upright Rows and hate shrugs. Since I don&#39;t want to be only 10 minutes in the gym, I will include upright rows. The Deadlifts Max Stim style will also be more exciting and time consuming to do.

imported_electric
10-27-2009, 02:18 PM
You could add a BB Row (http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html) alternated with the pull up. Pull-ups/Chin-ups work emphasises the lats and rows are a good way of working the rhomboids and posterior delt. It just might be too much upper/lower back work to deadlift and row on the same day so you could BB Row on Squat day and Pull up on deadlift day. On the squat day it might also be a good idea*to row after dipping so your lower back can get some rest after the squat.
And BTW, these are only suggestions, they are not in any way the BEST way of organizing your routine. If you don&#39;t like upright rows, don&#39;t do them. If you still want to work the lateral delts you could do lateral raises instead.

Krieger
10-29-2009, 12:24 AM
29/10/09

Squat 1x15x24kg (the bar weights around 4 kg)
Chins 1x15x11 plates
Dips *1x15x11 plates
Military Press 1x15xbar
2 sets of abs
30 minutes of cardio

Dips and Chins burned like hell... Squats were not too easy.

I cheated a lot today. It was just difficult these days to keep calouries down when my appetite is one of a lion. My mother bought some typical brazilian cakes and they taste awesome... in more than one year I didn&#39;t had one of these. I will try a way to keep a distance from all the temptations.

Krieger
11-06-2009, 01:18 PM
After reading some posts about how important is to know your RMs, I decided to take this week to take my 10RM and 5RM. So next week I will jump right into my 10&#39;s with some calourie reduction. From what I have heard the 15&#39;s are not really important for cutting, and I did already one week.

In Tuesday I tested my Routine A maxes:

SQUAT
10 RM - 50 kg
5 RM - 60 kg

PULL UPS &amp; DIPS gravitron machine
10 RM - 7 plates
5 RM - 4 plates

MILITARY PRESS
10 RM - 26 kg
5 RM - 30 kg

The 5RM at the Squat was (low) estimated. After this workout I got winded, and I would not try to failure. I would rather stop 1 or 2 reps short of.

I am going to test the maxes of my &quot;B&quot; routine now.

Krieger
11-06-2009, 08:17 PM
Here are today tested RMs, weight including bar (as it is on previous post):

Deadlift
12 RM - 60 kg
10 RM - 66 kg
8 RM - 70 kg

Bench Press
10 RM - 44 kg
5 RM - 54 kg

Upright Rows
10 RM - 30 kg
5 RM - 40 KG

weak... for now &#33; http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/wink.gif

Next week the cutting cycle will begin with 10&#39;s, counting calouries in fitday&#33;

Krieger
11-07-2009, 11:45 AM
Feeling DOMs all around now &#33; http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/wow.gif

Krieger
11-09-2009, 10:16 PM
november 10th &#39;09

Squat 2x10x 30 kg
Pull Ups / Dips 2x10x 10 plates
Military Press 2x10x 20kg

20 minutes Cardio

Krieger
11-18-2009, 11:17 PM
November 13th

Deadlift
20 M Reps @ 50kg

Bench Press
2x10x 35 kg

Upright Rows
2x10x 25 kg

The Upright Rows felt heavy, almost into 10 RM. I must have got something wrong in the RM testing. I will drop 5 kg of it.

November 17th

Squats
2x10x 35 kg

Pull ups and Dips in the gravitron machine
2x10x9 plates

Military Press
2x8x25

Military Press felt very heavy. I am going to drop 5 kg as well.

Krieger
11-25-2009, 10:17 AM
November 22th

Deadlift
20 x 60 kg (MS reps)

Bench Press
1x10x44 kg
1x7x44kg (fellt heavy)

Upright Rows
2x10x26 kg

Being too busy, having difficulty keeping the frequency of the cycle.

Krieger
12-29-2009, 12:01 AM
* New Start *


After a looong SD, I will follow the advice of the wise guys to up my strength and mass, taking for granted that I am slim enough but not strong enough.

I am currently reading Starting Strength and I will do the Practical Programming Novice Program:

Day A/off/Day B/off/Day A/off/etc...

Day A/B:
3x5 Squat
3x5 Bench press / Press (Alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps / Deadlifts 1x5

Here&#39;s today workout
december 28, 2009 (11 PM)

Squat 3x5x30 (speed: fast)
Bench Press 3x5x30 (speed: fast)
Chin Ups: BWx1x5, BWx1x3, - *

* I did some ladders with chin ups early in the morning (about 6 AM), like 1x1, 1x2, 1x3, 1x4 (stalled, 1x3...


It seems weird that the initial squat weight and the initial *bench weight are the same, but one must keep in mind that the progressive load on Squat is at least double as fast. And I am really currently weak at squats and deads anyway.

Current Weight: 85 kg

Krieger
12-29-2009, 12:03 AM
* a Note on Diet *

I won&#39;t count calories, and I am aiming to a gallon of milk (4 liters to be exact) in two weeks PLUS 10 eggs a day. This week I am for two liters (half a gallon) and 10 eggs a day, and it is hard enough. Rippetoe recommends the gallon of milk for novices, so I will bloody do it &#33;

Krieger
12-30-2009, 12:23 PM
today:
wednesday 30th november 2009

Squats
3x5x34 kg (easy/fast)
Press
3x5x20 kg (easy)
Deadlift
1x5x40 kg (easy)

The gym&#39;s trainee/instructor came to me during my Squats, interrupted and said to hold the bar on the Trapezius, as opposed as I had it on my upper back/shoulders. He said the bar and weights would fall if I wouldn&#39;t hold it on the trapezius... *http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/wow.gif what a joke &#33;
Unfortunately, most gyms in Brazil (99%) focus on &quot;magazines&quot; hypertrophy training - that is - arm isolations, leg presses, machines, machines, machines... The guys study, graduate and know nothing about squats and deadlifts - some even try to teach what they don&#39;t know. How sad.

imported_electric
12-31-2009, 08:29 AM
<div>
(Krieger @ Dec. 30 2009,1:23)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Unfortunately, most gyms in Brazil (99%) focus on &quot;magazines&quot; hypertrophy training - that is - arm isolations, leg presses, machines, machines, machines... The guys study, graduate and know nothing about squats and deadlifts - some even try to teach what they don&#39;t know. How sad.</div>
So true http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/sad.gif
They often complain if you are bench pressing with the bar touching the chest and don&#39;t even try to full squat (ATG squat) as they will tell you it is wrong EVERY SINGLE TIME.

Krieger
01-05-2010, 07:23 AM
Yesterday
January 4th 2009

Squats
3x5x 38kg (steady bar)

Bench Press
1x5x 38kg
2x5x 36kg (steady bar)

Chin Ups
BWx5
BWx4
BWx3

First set of Bench I figured I added too much of an increment, which could be hindersome in the future, so I laid a couple of KGs less. I could go with some more weight on the squat meanwhile I get the steady bar form.

Regarding Increments:
Squats/Deadlifts:
Steady bar: 6 kg (15 lbs) increment;
as bar get slower, 4 kg (10 lbs), and then (2 kg).

Bench Press, Presses:
Steady bar: 4 kg (10 lbs) increment;
as bar get slower, 2kg (5 lbs), and then 1 kg (2.5 lbs). In the latter case I will repeat the workout and up 2 kg the next one, since we don&#39;t have 0.5 kg plates.

Krieger
01-06-2010, 04:12 PM
Today
wednesday, january the 6th, 2010

Squats
3x5x 42 kg (slow)

Press
3x5x 22 kg (steady bar)

Deadlift
1x5x 50 kg (steady bar)

Krieger
01-09-2010, 12:14 AM
yesterday,
friday, january the 8th, 2009

Squats
3x5x 44kg (slow but steady)

Bench Press
3x5x 38kg (slow and steady)

Chin ups
2x3x BW

Chin Ups became taxing... too fatigued to do 3 sets&#33; This is a sign that I should probably eat more. I am drinking easily half a gallon (2 liters) milk per day, I will increase this to 3 liters this week and to a full gallon the next one.

Krieger
01-11-2010, 06:09 PM
Today
Monday, january the 11th, 2010

Squats
3x5x 46kg (average speed w/ steady bar)

Press
3x5x 24kg (average speed w/ steady bar)

Deadlift
1x5x 56kg (steady bar - easy)

Notes: just not to left it blank, I say: I love deadlifting.

Krieger
01-16-2010, 11:57 AM
January the 14th, Thursday, 2010

Squats
3x5x 48 kg (steady)

Bench Presses
3x5x 40 kg (steady)

Chin Ups
1x3x BW (was late for work, hence only 1 set)

Krieger
01-17-2010, 01:42 PM
January the 16th, Saturday, 2009

Squats
3x5x 50 kg (steady)

Press
3x5x 26 kg (steady)

Deadlift
3x5x 56 kg (steady - oops - forgot to up the weight)

Notes: The Squats&#39; form seems to be improving. I might record it so you guys can take a look (I wonder if there is still anyone looking my log?).

Krieger
01-23-2010, 10:30 AM
January the 19th, Tuesday, 2010

Squats
3x5x 54 kg (slow)

Bench Presses
3x5x 42 kg (steady)

Chin Ups
1x3x BW

Eeeew... I need to solve this Chin Ups... I am in search of a method of increasing chin ups without being to taxing to the routine.

Krieger
01-23-2010, 12:12 PM
Saturday, january the 23th of 2010

Squats
3x5x 56 kg (slow steady)

Presses
3x5x 28 kg (steady)

Deadlift
1x5x 66 kg (steady)

Krieger
01-28-2010, 10:46 AM
Tuesday
January the 26th, 2010

Squats
3x5x 62 kg (very slow)

Bench Presses
3x5x 44 kg (steady)

Chin Ups
1x4x BW

Hmm I upped a little too much on Squats, might do a 2 kg deload this time.

Krieger
01-28-2010, 09:25 PM
Thursday
January the 28th, 2010

Squats
3x5x 60 kg (steady at medium speed)

Presses
3x5x 30kg (steady @ medium speed)

Deadlift
1x5x 70 kg (steady @ medium speed)

Krieger
01-28-2010, 09:29 PM
I weighted myself today.
Weight Dec 29 2009: 85 kg
Weight Jan 28 2010: 91 kg

That&#39;s 6 kilos in one month; since my waist increased one or two inches (about 3 cm, or one hole wider in the belt), I think I had, say, 3 kilos maximal fat gain. That would be still 3 kilos meat gain so I am happy and I am noticable bigger.

Krieger
02-04-2010, 11:49 AM
Monday
February the 1st, 2010

Squats
3x5x 62 kg (steady)

Bench Presses
3x5x 46 kg (steady)

Chin Ups
MAX STIMx10x BW

imported_electric
02-04-2010, 12:18 PM
<div>
(Krieger @ Jan. 28 2010,10:29)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I weighted myself today.
Weight Dec 29 2009: 85 kg
Weight Jan 28 2010: 91 kg

That&#39;s 6 kilos in one month; since my waist increased one or two inches (about 3 cm, or one hole wider in the belt), I think I had, say, 3 kilos maximal fat gain. That would be still 3 kilos meat gain so I am happy and I am noticable bigger.</div>
That is a great result, but isn&#39;t your goal fat loss? If that is the case, you probably have to adjust your diet. Btw, how tall are you? Sorry if you already answered that before.

Krieger
02-10-2010, 06:35 PM
I changed the routine to weight gain in December to weight gain. I was lean without six packs but weak, so after some research I found that is better to achieve higher strenght and muscle and then go to fat loss. Now I am not lean, but not fat (probably fat for hypertrophy) - maybe around 16-18% BF. I was probably 12-14%. Muscle memory helped me a great deal to recover muscle - I am almost the same weight from when I was weightlifting two years ago, but with almost 10 cm of waist shorter.

Right now I am skipping some workouts - I am working heavy on Real Estate. Things will get better on march when I will have more time.

My Goal now is to maintain and up the strength as possible, and march comes with other bulking cycle. I cannot control my diet right now.

Krieger
02-10-2010, 06:37 PM
Wednesday
03 of february 2010

Squats
3x5x 64 kg (steady at medium speed)

Presses
3x5x 32kg (steady @ medium speed)

Deadlift
1x5x 76 kg (steady @ medium speed)

Krieger
02-10-2010, 08:59 PM
Wednesday
10 of february 2010

Squats
3x5x 64 kg (steady at medium speed)

Presses
3x5x 32kg (steady @ medium speed)

Deadlift
1x5x 76 kg (steady @ medium speed)

I repetead the last workout due to 1 week out of the gym.