4th Cookie Cutter Cycle

Also, on my 13th day of a low carb cut. 11 lbs down so far. Clothes are already looser. No big deal in the weight room so far, but I’m sure it will come. My body hates carbs. But my brain loves them. When my system switches over to ketosis it hums like a Singer sewing machine. But boy getting there is a rough time. It’s also tough trying to get keep enough protein on board to minimize muscle loss. This diet really wipes out my appetite.
I gain muscle fairly easily, but I also gain fat easily. I’ve tried other ways to cut fat but this is the only way that seems to work well for me. I first learned of it from my primary MD whom my wife was also an employee of, back in the late nineties. She said that when she was in medical school in New York back in the 70s all of the medical students were using it to lose weight fast. Thanks to Dr Atkins book. I then saw my wife lose 40lbs in 3 months by going low carb. Stayed firm too. No detectable loss of tone. And she would literally die before she hit a lick at anything resembling exercise. But she got bored with it as most low carbers do and resumed the typical American diet. Needless to say, the weight returned, plus.
Fast forward a few years when I’m in nursing school. I had done the diet a few times since my wife first tried it and always dropped fat as long as I stayed with it. Even dropped 30 lbs in 4 months one time while cheating routinely. I had to write this paper at some phase of the program so I wrote it based on this subject. That’s when I discovered that the head nursing instructor was an anti low carb nazi. My paper was not graded fairly, in my opinion, therefore I spoke with said head instructor regarding the matter. It was very clear that she had many misconceptions concerning the low carb diet. So we agreed to disagree. I graduated, she is no longer affiliated with the local nursing college.
Point is, the establishment as a whole has not yet wholly embraced the idea of a low carb diet as a healthy alternative to the typical American high carb lifestyle. Even very highly competent physicians that I have known are reluctant to put it out there that they believe in it. They will tell me in confidence, but it’s like they’re wary of repercussions from the establishment. Even a secondary nursing instructor came to me and confided that she went low carb occasionally to drop fat fast.
A few years ago, the supermarket shelves were flooded with low carb products as the food industry rode a wave of low carb popularity. Most were of poor quality, and were not palatable. Few options survive nowadays as the industry has abandoned the concept for the most part. It is difficult to say the least, to follow the low carb lifestyle. There are so few options. But, with the right mindset, and a commitment to truly lose fat, it can be done. Eggs and meat will always be around. As well as numerous low carb vegetables. So if one truly wants to lose fat, the answer is right there. If you (and me) can handle the food boredom.
Just thought I would share my experiences as diet is so much a part of bodybuilding. And I’m not saying that the low carb lifestyle works for everybody. But it actually does work, and works very well, for people of my ilk. And apparently it did also for bodybuilders of yore. Google it. It’s enlightening.
 
Words of wisdom indeed, Simon. I am sincerely attempting to embrace the concept of cluster sets. You sound like you know where I’m coming from with the “never quit” mentality. A lot of us grew up with this due to our peers in the weight room pushing us ever harder. Push, push, dig, dig! Oh man, the times we have had!
 
Words of wisdom indeed, Simon. I am sincerely attempting to embrace the concept of cluster sets. You sound like you know where I’m coming from with the “never quit” mentality. A lot of us grew up with this due to our peers in the weight room pushing us ever harder. Push, push, dig, dig! Oh man, the times we have had!

Haha yeah I definitely came from that... and not even from going to the gym as I've always trained at home! Just a pattern of of doing that to 'convince' myself that I'm strong, when it was really coming from a place of feeling weak, powerless, scared etc. So had to look at the root of it rather than cover it up with pretending.

And don't get me wrong it definitely serves a purpose, but I know for myself it's just not healthy anymore, and need to ease up on myself. Sometimes it's okay to rest, and okay to give up. In a good way though! Letting go of the constant pressure we put on ourselves is such a relief... Highly recommend reading some of Borge Fagerli's articles (on auto-regulation etc), not only about this, but also speaking of his many years of experience with clients who indeed get far better results when they listen to their body and what it's telling them, and to note how you're feeling that day and alter training accordingly.
 
I plan to extend beyond 2 weeks of 5s in this cycle, either with 3s or negatives ( my 5rm’s are 10-20lbs heavier than my last cycle which will be a stretch to say the least. I’m counting on being able to do them by the time I get there). This means little likelihood that I will be able to increase weight at that point.

I have done negatives with the following exercises;

Weighted dips
Weighted chins
Military press on smith machine.
 
Hey small world, my first training was also when I was a young teen (I was in the 10th grade, so must have been about 1980 or so) and also with the Universal Bodybuilding Program via the mail. One of my best friends ordered it, and him and his brother would come over to my basement to train, we'd await each new 'lesson' to show up in the mail.

I think this is the old course, https://www.scribd.com/document/181591352/Universal-12-Week-Bodybuilding-Course-pdf
 
Rob, if you do not like clustering, give Myo reps a try. It is the most intense, results getting and compact type of workout I have come across when used with HST principles. Myo reps are not best used with 5 rep max weights though.
 
BTW, my first training was with Charles Atlas' Dynamic Training and then switched to Dan Lurie's program (he was the strong man on the Saturday morning "Big Top" show in the '50's). Finally switched in high school to Bob Hoffman's and John Gremick's style of training for Olympic Lifting. I still use some of Atlas's techniques as finishing exercises.
 
BTW, my first training was with Charles Atlas' Dynamic Training and then switched to Dan Lurie's program (he was the strong man on the Saturday morning "Big Top" show in the '50's). Finally switched in high school to Bob Hoffman's and John Grimeck's style of training for Olympic Lifting. I still use some of Atlas's techniques as finishing exercises.

I also started with Charles Atlas Dynamic Training in my mid teens that my Dad gave me which was all he ever did, he was 5' 4" with a 44 or 46 inch chest and 28 inch waist.
 
Hey small world, my first training was also when I was a young teen (I was in the 10th grade, so must have been about 1980 or so) and also with the Universal Bodybuilding Program via the mail. One of my best friends ordered it, and him and his brother would come over to my basement to train, we'd await each new 'lesson' to show up in the mail.

I think this is the old course, https://www.scribd.com/document/181591352/Universal-12-Week-Bodybuilding-Course-pdf
Ha
 
Ha ha! Yep, that’s it! Cheesy illustrations and all! Haven’t seen those pages in over 40 years! But I do remember! Seems like the lesson books were about the size of a comic book back then. For me it was probably around 1977 or so. We lived on family property and I used a cousins long abandoned rusty old standard weight bench and cement weight plates encased in plastic. Got trapped under 160 one time and had to roll the bar down to my waist. Lol. I wasn’t driving yet so I would’ve been 14 or 15. Man doesn’t time fly?
 
I plan on utilizing both of them O&G. Y’all have about convinced me. I might be a bit hard-headed but I can still recognize good advise!
 
Ha ha! Yep, that’s it! Cheesy illustrations and all! Haven’t seen those pages in over 40 years! But I do remember! Seems like the lesson books were about the size of a comic book back then. For me it was probably around 1977 or so. We lived on family property and I used a cousins long abandoned rusty old standard weight bench and cement weight plates encased in plastic. Got trapped under 160 one time and had to roll the bar down to my waist. Lol. I wasn’t driving yet so I would’ve been 14 or 15. Man doesn’t time fly?

haha yep, I remember those too, yes about the size of a comic book, ... memories!! Cool to see it again though! Remember 'multi-rep' and 'tri-pump'?
 
Lol. I think I do vaguely. Reading over some of it from the link you posted actually revealed some pretty solid principals. It was a 3 day a week program too. I can’t remember if I finished the 12 week program or not. Probably not, at that age.
 
yes, multirep was do a rep, count to ten, do 2, count to ten, etc, up till 10. I tried it again a few months ago, man what a pump! trip pump was basically 21's, 7 reps bottom 7 top, 7 full.
we did the full 12 weeks, then I burned out so bad I ended up not training for a month after. But it's a fun memory from WAY back!
 
yes, multirep was do a rep, count to ten, do 2, count to ten, etc, up till 10. I tried it again a few months ago, man what a pump! trip pump was basically 21's, 7 reps bottom 7 top, 7 full.
we did the full 12 weeks, then I burned out so bad I ended up not training for a month after. But it's a fun memory from WAY back!
 
So, been reading up on myoreps and other stuff by Borge Fagerli. Towards the end of my 7 week cycle (4th complete hst cycle) I incorporated myoreps into my workout utilizing them on non-compound exercises for back, bis, tris, calves, and hams. I stopped the cycle at seven weeks for a couple of reasons. One, the poundage on some compound exercises was of concern as I train alone. Two, my elbows were killing me. I really needed a break. This was not caused by myoreps. It has been an ongoing problem for a couple of years now. Heavy presses seem to bother them the most. I find that weird, but it’s a fact. I’ve been managing by wrapping them tight with elastic wraps, but they still hurt. Especially the day after. So anyway I’m now on my tenth day of an SD phase. They still hurt though.
I’ve also been intensely studying Gironda’s methods. Actually, Gironda’s and Fagerli’s methods are similar in some aspects. Gironda’s “burns” and myoreps are very similar in nature. There are other similarities in training philosophy also. I guess what basically works, works, with of course various tweaks per the individual trainer or trainee. I’ve recently bought ebooks from both Fagerli and whoever it is that sells the bundle of Gironda ebooks and read them all. I consider them all good reads.
I’m currently contemplating my next cycle. I’m thinking of maybe myoreps for everything this time. Not sure of frequency yet. Brian says 3 times a week but Borge and Gironda seem to lean to 2 times a week. I suppose that would depend on the individual and his recovery ability. Maybe I’ll wing it, and adjust as necessary.
Also, still on low carb diet for the most part. But i drink too much so it’s been slow going. Was over 290 this past December but down to 272 now. Borge’s “zero carb diet” all meat diet was a good read and offers inspiration.
Thanx to Old and Gray for the myoreps tip. Wish you a speedy recovery!
Happy training everyone! May your bicep peaks exceed Arnold’s highest expectations!

https://gumroad.com/read
 
So, been reading up on myoreps and other stuff by Borge Fagerli. Towards the end of my 7 week cycle (4th complete hst cycle) I incorporated myoreps into my workout utilizing them on non-compound exercises for back, bis, tris, calves, and hams. I stopped the cycle at seven weeks for a couple of reasons. One, the poundage on some compound exercises was of concern as I train alone. Two, my elbows were killing me. I really needed a break. This was not caused by myoreps. It has been an ongoing problem for a couple of years now. Heavy presses seem to bother them the most. I find that weird, but it’s a fact. I’ve been managing by wrapping them tight with elastic wraps, but they still hurt. Especially the day after. So anyway I’m now on my tenth day of an SD phase. They still hurt though.
I’ve also been intensely studying Gironda’s methods. Actually, Gironda’s and Fagerli’s methods are similar in some aspects. Gironda’s “burns” and myoreps are very similar in nature. There are other similarities in training philosophy also. I guess what basically works, works, with of course various tweaks per the individual trainer or trainee. I’ve recently bought ebooks from both Fagerli and whoever it is that sells the bundle of Gironda ebooks and read them all. I consider them all good reads.
I’m currently contemplating my next cycle. I’m thinking of maybe myoreps for everything this time. Not sure of frequency yet. Brian says 3 times a week but Borge and Gironda seem to lean to 2 times a week. I suppose that would depend on the individual and his recovery ability. Maybe I’ll wing it, and adjust as necessary.
Also, still on low carb diet for the most part. But i drink too much so it’s been slow going. Was over 290 this past December but down to 272 now. Borge’s “zero carb diet” all meat diet was a good read and offers inspiration.
Thanx to Old and Gray for the myoreps tip. Wish you a speedy recovery!
Happy training everyone! May your bicep peaks exceed Arnold’s highest expectations!

https://gumroad.com/read
Ah nice, good idea stopping your cycle, especially when things are getting painful, you don't wanna do more damage!

Ah yeah I've read some of Gironda's stuff, pretty interesting, although not sure how much is based on experience and how much is some of his strange beliefs hehe. Dunno about that Gironda neck press (bench press to neck)!

Yeah give myoreps a try, you'll love it! Up to you frequency-wise, not sure if you're bulking or cutting this cycle, but if bulking, you can keep any lagging parts you wanna bring up to 3x week and leave the rest as 2x week, but up to you.

Keep us posted how you're going with it! Just be cautious with myoreps and make sure you don't go to absolute failure, but just come close enough. Too many try to force these extra reps in the minisets and end up just getting hurt or overly fatigued. Borge is all about auto-regulation, so cut the set when you know it's time to haha
 
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