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-   -   Flow will Grow log-Patience is key (http://www.muscleandbrawn.com/forums/showthread.php?t=10779)

flow 08-05-2012 12:45 PM

Flow will Grow log-Patience is key
 
Hi guys,

BTB and Fazc encouraged me to keep a log here and i think thats a good idea to learn in the field so to speak.

From those who doesnīt know me yet:

I am 31,186cm height and training since I am 18. Started with 68 kg and reached my max of 98.5kg. The last year was focused on my masters Degree. i had lot of stress and went down to 83 kg and lost much of strength.

Till January I catched up with training but had much breaks because of illness (bad) and holiday (good)

Currently I am 92kg BW but 21%BF. So my goal is still to gain strength and mass although slowly but to cut off the fat too but over the course of several months. I will set the kcals at 2700 for the beginning and go down really slowly.

I will train 2x the week and one time cardio for 60-90 minutes.
The Template would be:

A: 3-4x4-6 reps full rest
Squat
Bench
Row
ABS

B: 3x10-15 shorter rest (1-2minutes)
Squat
Military Press
Pulldown
Close grip bench
Curl
RDL


With the squat and RDL I will start with the bar for technique purpose. i neglected legs over the years but I want to change that.
Also i will take care to avoid sloppy reps. they donīt do much for me and tend to burn me out.

Comments are always welcome. I am excited to be here and learn from you.

Lets lift the shit!:biglifter:

FloW

Fazc 08-05-2012 01:56 PM

Subbed and fully supported. Give it hell Flow.

flow 08-05-2012 03:28 PM

Quote:

Originally Posted by Fazc (Post 265647)
Subbed and fully supported. Give it hell Flow.

:rockon:

big_swede 08-06-2012 12:18 AM

Good luck!

BendtheBar 08-06-2012 03:24 PM

Subbed and good luck Flow!

flow 08-06-2012 03:30 PM

Quote:

Originally Posted by big_swede (Post 265781)
Good luck!

thanks!:rockon:

flow 08-06-2012 03:30 PM

Quote:

Originally Posted by BendtheBar (Post 266001)
Subbed and good luck Flow!

Thank you BTB.

flow 08-07-2012 05:43 PM

Light day today, 90 sec rest between sets:
[LIST]
-RDL: just the bar: 10/10/18
-Dumbbell Military press 15kg/side: 10/10/18
-Wide Grip pulldown to chest: 45x10/10/17
-Close Grip bench: 30kgx 10/10/22
-Cable Curl: 30x10/10/10
-----------------------
Comment:

Well felt really good. i like the template. i trained till I got a burn and then repped further but stopped at the point were the reps got sloppy. So I had possible 3-4 sloppy reps left in me.
On the RDL i leally concentrated on my heels and pelvic tilt.
Think I should take care that the weights donīt get too light. i think 20 in the last set is the max but not lighter.
Trained 75 minutes. Excited on the heavy day.

Thoughts:
Quitted smoking 3 days ago. I need a cigarette.

Fazc 08-07-2012 05:52 PM

Good work Flow.

Quote:

Originally Posted by flow (Post 266344)
Think I should take care that the weights donīt get too light. i think 20 in the last set is the max but not lighter.

Yeah I think so keep pushing the poundage up. Light day should still be challenging and decent weights can be used.

flow 08-07-2012 06:00 PM

wow so fast! thank you fazc. I will set the limit at 15 reps on the last set. Then upping the weight.


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