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Old 01-12-2013, 10:17 AM   #1641
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I thought fun in the gym was forbidden
Lol, sack up you
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Old 01-13-2013, 11:40 AM   #1642
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Fun is the food you eat after gym.
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Old 01-15-2013, 10:11 AM   #1643
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Miss ya Kuyt!
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Old 01-19-2013, 05:22 AM   #1644
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Miss ya too Jen.

@Fazc, I have the biggest sack since Santa Claus

Pretty much done with calorie deficit for the time being. Ended up at 182-183 with 13cm off my midsection. This doesn't mean I am going to 'bulk' immediately since I gain fat pretty easily. Rather, I am going to increase my workload once again and try to gain strength without gaining too much weight. I should not be more than 200 in 20 weeks but where I am keeping an eye on is the waistline more than the scale. As for training, doing more assistance work, some sets of 15 here and there for leg curls and leg extensions for example. Not gone heavy on the compounds though I did a 140kg deadlift without straps or a belt like it was a speed pull so that was encouraging.
Best of all, I look forward to training again instead of dreading it a month ago.
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Old 01-19-2013, 05:44 AM   #1645
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Glad to hear it Kuyt!

Looking forward to following your log again
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Old 01-19-2013, 06:33 AM   #1646
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Ended up at 182-183 with 13cm off my midsection.
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Best of all, I look forward to training again instead of dreading it a month ago.
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Old 01-19-2013, 12:35 PM   #1647
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Originally Posted by Kuytrider View Post
Miss ya too Jen.

@Fazc, I have the biggest sack since Santa Claus

Pretty much done with calorie deficit for the time being. Ended up at 182-183 with 13cm off my midsection. This doesn't mean I am going to 'bulk' immediately since I gain fat pretty easily. Rather, I am going to increase my workload once again and try to gain strength without gaining too much weight. I should not be more than 200 in 20 weeks but where I am keeping an eye on is the waistline more than the scale. As for training, doing more assistance work, some sets of 15 here and there for leg curls and leg extensions for example. Not gone heavy on the compounds though I did a 140kg deadlift without straps or a belt like it was a speed pull so that was encouraging.
Best of all, I look forward to training again instead of dreading it a month ago.
Good luck Kuyt. You are doing the right thing by not increasing the calories much at this point. Add them slowly if/when you add them.

Good luck!
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Old 01-27-2013, 08:04 AM   #1648
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Funtime is now over! I have ran the gamut of exercises to ensure I keep going to the gym from leg presses to lat pulldowns and tricep pushdowns. Now, it's back to basics as I've cut 25 pounds and am in the best shape (conditioning wise) I've been in since my teens. Now, I can start piling on the kg's to the compounds once more. I'm beginning with the Starting Strength template to get back up to speed (it requires 3 x squats a week) which will be altered to high/medium/low intensity at some point and eventually ramping sets instead of straight sets.

Basically, I'm doing squats, deadlifts, bench presses and strict OHP as my main exercises; chin ups, pull ups, weighted dips, cleans and rows as my main accessories and BB curls, shrugs, calf raises and tricep pushdowns as other accessories that can be added at the end when I have the energy! The main accessories can also be dropped as the session demands.

Sunday 27 January
Squats - 90kg: 3 x 5

Cleans - 70kg: 3 x 3

OHP- 45kg: 3 x 5

Pull ups - BW: 3 x 5

BB curls - 35kg: 3 x 8

Seated Calf Raises: 40kg: 3 x 10

@ Home - Ab wheel: 3 x 15

Also went for a 30 minute walk.

As I said, if I'm wrecked after my main lifts, the accessory work can be binned as needed so the above will not be a given. The goal is strength gain on the main compounds with as little weight gain as possible. I've tried the fancy, now I'm back to basics.

Oddly enough, I've been doing this more than a week and my calorie intake has gone up a bit so I expected a gain or at least a rebound. In fact, I dropped even more weight and was 181.6 on Saturday morning, the lowest I've been at any time on the cut This pleases me.
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Old 01-27-2013, 08:31 AM   #1649
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Great work K! Congrats on the cut weight! Solid plan going forward and off to a great start!!!
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Old 01-27-2013, 09:52 AM   #1650
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Welcome back!

Time for big things to happen!
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