Flow will Grow log-Patience is key

[flow]

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 doesn´t 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 don´t 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!

FloW

[Fazc]

Subbed and fully supported. Give it hell Flow.

[flow]

Originally Posted by Fazc

Subbed and fully supported. Give it hell Flow.

[big_swede]

Good luck!

[BendtheBar]

Subbed and good luck Flow!

[flow]

Originally Posted by big_swede

Good luck!

thanks!

[flow]

Originally Posted by BendtheBar

Subbed and good luck Flow!

Thank you BTB.

[flow]

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 don´t 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]

Good work Flow.

Originally Posted by flow

Think I should take care that the weights don´t 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]

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