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Confused1
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2018/11/03 22:37:59 (permalink)
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6% or bust!

41 yrs old, tad under 6’4”, roughly 102kg at 8-9%

Turned my back on strongman this year (loss of interest and sick of being heavy) and dropped from 125kg to current weight over 6 months. Been mainly fasting, calorie deficit and low carb but stalled recently even though very low calorie.
After some good advice from the Ox having a diet break for a couple of weeks and very much enjoying it. (From 1700 to 2500 - but last two days probably more like 3k)

Ultimate aim is 6% bf- for no more edifying reason than to see if I can.

I’ll be logging my training and hopefully I’ll be hitting my target by crimbo.

2/11
Chins
Bw x 10 x 3
+20 x 5
+ 30 x 3
+ 45 x 3
Bw x 10

Pull ups
Bw x10

Palms facing chins
Bw x 10

Chins x 10

Bor
Up to 140 x 8

18” deads
180 x 10
200 x 5
220 x 3
160 x 10

Seated plate loaded row
Up to 110 an arm x 10

Palms facing chins
Bw x 20

Straight arm pull downs
Seated rows
60 kg Dumbell rows
One arm pull downs
100kg hang power clean x 3

Abzzzz

3/11

Seated dumbbells
22 x 20
30 x 10 x 2
40 x 10
50 x 8 X 2
44 x 10 x 3

Seated lat raises
12 x 10 x 6

Front raises
22 x 10
24 x 10
26 x 10
28 x 8 x 2

Plate loaded shoulder press

Shrugs
Up to 180 x 20

Seated rear delts
10 x 10 x 5

Cg flat bench
100 x 10
120 x 8
100 x 10 x 3

Oly bar overhead ext
Up to 60 x 8

Pushdowns

Cg feet raised pushups
Bw x 30 x 3

One arm pushdowns
#1

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    Brett
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    Re: 6% or bust! 2018/11/05 04:45:20 (permalink)
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    Hi mate and welcome. Were almost the same stats mate but you have 7 years on me and in much better condition! Stronger too.
     
    How do you measure your BF level then? Always have trouble in this area.

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    #2
    Confused1
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    Re: 6% or bust! 2018/11/05 07:49:05 (permalink)
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    Hi mate, nice to be here!
    I’ve used calipers and they came out at 7%, which I clearly am not! - I also used one of those electrical resistance things at a gym I occasionally use (stand on metal plates and hold handles)- this came out at 8%, but in my own mind I would think closer to 9%. Some stubborn fat areas to go, and more vascularity required!

    4/11
    Ankle is a bit knackered so can’t squat so much so had to;


    Leg ext x 6 to warm up

    Leg press
    Empty x lots
    2 plates a side x 30 x 2
    4 x 20
    6 x 20
    6 + blue bands x 20
    8+ Blue bands x 20
    10+ blue x 15
    11+ blue x 10
    8 x 40
    6 x 40

    Squats
    Bar
    70 x 10 x 2
    100 x 10 x 3 (ankle not happy at all)

    Seated leg curl x 6
    Leg ext x 4
    Single Leg press x 3

    Ss leg curl/leg ext/ leg press (2 plates x 100)
    #3
    Confused1
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    Re: 6% or bust! 2018/11/06 10:29:22 (permalink)
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    5/11

    Incline dumbbells
    10 x 30
    20 x 20
    30 x 15
    42 x 10
    62 x 8 x 2 (probably volume pb)
    45 x 12 x 2 (no supports)

    Feet up bench
    60 x lots
    80 x 10
    100 x 8 x 3 (tired after incline)
    60 x 45

    Cable crossovers
    Seated press against doubled red bands + 40
    Cable crossovers
    Smith incline wide grip to neck
    Flys
    Push ups

    Curlz x many

    Weight up to 104kg, circa 2.5k cals a day. When being rational I know this is only water weight but I can’t help but find it disconcerting! 5 more days of diet break and then down to 1.8cals (probably 100g carbs or under). Used to be solely concerned with gaining weight and now panic at the slightest rise in weight!
    #4
    Confused1
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    Re: 6% or bust! 2018/11/06 10:29:23 (permalink)
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    Dp - phone is wank
    post edited by Confused1 - 2018/11/06 10:30:28
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    Confused1
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    Re: 6% or bust! 2018/11/08 10:10:35 (permalink)
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    7/11

    Chins
    Bw x 10 x 3
    +20 x 5
    +30 x 5
    +40 x 5
    +20 x 10
    Bw x 15
    Pull ups
    Bw x 10
    Chins
    Bw x 8 x 2
    Palms facing chins
    Bw x 10

    Oly bar rows
    50 x 10
    70 x 10
    90 x 10
    110 x 8
    130 x 5
    150 x 5
    110 x 8
    90 x 10

    15” dead’s
    170 x 8 x 3
    190 x 5
    (Ankle still buggered so can’t push through feet)

    Chins
    Bw x 15

    One arm pulldowns
    Seated one arm row
    Cable row
    Chest supported row
    Pullovers
    #6
    Confused1
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    Re: 6% or bust! 2018/11/11 09:15:17 (permalink)
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    10/11

    Seated dumbbells
    12 x 20
    18 x 20
    30 x 20
    40 x 15
    50 x 8
    40 x 10 x 5

    Seated lat raises
    12 x 10 x 6

    Strict press
    40 x 10
    40 + band suspended 5kg plates x 5
    50 + etc x 5
    60 + etc x 3
    80 + etc x 3

    Standing lat raises
    14 x 10 x 5

    Rear delts
    12 x 10 x 5

    Face pulls
    Rear delt machine
    Front raises

    Very close grip feet up bench
    60 x 10
    80 x 10
    90 x 10
    110 x 10
    130 x 3
    100 x 10 x 3

    Standing oly bar tricep ext
    Pushdowns (rope, one arm)
    Close grip feet raised push ups (30 x 2)
    Dumbell overhead ext
    Pushdowns
    Lat raises (14 x 40)

    Diet break finished, weight up to 104kg (watery)
    Going to resume diet now, 1.8k cals I think, (200p everyday, carbs either 100-125 on training days, 50ish on non-training days). Going to attempt to add in some sscv. Maybe.
    #7
    Confused1
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    Re: 6% or bust! 2018/11/13 08:08:23 (permalink)
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    12/11

    Ankle still shagged so no squats so did high reps (30+) on the following;

    Leg ext
    Leg curl
    Leg press - up to 6 plates + thick orange band, lots of drop sets
    Leg ext ss with leg curl

    Pull ups
    Bw x 10 x 3
    Chins
    Bw x 10
    Bor
    100 x 10 x 3
    Seated low row ss with one arm pull downs
    Chest supported row
    Low row, wide grip to chest
    Rope pull downs
    Straight arm pull downs
    One arm pull downs
    Chins- bw x 12

    Tired session, 8th straight day at work. BW down to 102kg again, currently 1.8k Cals and feeling diet break is working
    #8
    Brett
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    Re: 6% or bust! 2018/11/16 16:09:19 (permalink)
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    Pretty decent at the chins mate! Any tips for those of us that barely progress? lol.

    Brett's Journal Part VII  - The Farce Awakens
    Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
    #9
    Confused1
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    Re: 6% or bust! 2018/11/16 16:33:52 (permalink)
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    For me it’s just been losing the excess weight! When I was heavier even though I was a lot stronger I could barely manage a couple of very rough reps. Beyond that I find that high bw volume coupled with weighted chins works well. Hoping for +40 for 10 (currently at 4!).
    In all honesty I would prefer to do pull ups as I think they are more useful but forearm tendinitis always hampers me
    #10
    Confused1
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    Re: 6% or bust! 2018/11/16 16:38:53 (permalink)
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    16/11
    Chins!
    Bw x 10 x 3
    + 20 x 10
    + 40 x 3
    Bw x 12 x 2
    To lower chest x 3/ either arm x 3/ to top and side to side (whatever that is called) x 3

    Deads
    180 x 3 x3 (ankle playing up still, made me unable to push on one side)

    Bor
    60 x 10
    80 x 10
    120 x 8
    160 x 5 (bit ****)
    120 x 8 / 80 x 8 / 60 x 20

    Palms facing chins
    Bw x 10

    One arm pull downs
    Chest supported row
    Seated row

    Curls (spider, kettlebell, rope, fat grip oly bar, spider again, one arm cable)
    #11
    Brett
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    Re: 6% or bust! 2018/11/16 16:48:39 (permalink)
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    Confused1
    For me it’s just been losing the excess weight! When I was heavier even though I was a lot stronger I could barely manage a couple of very rough reps. Beyond that I find that high bw volume coupled with weighted chins works well. Hoping for +40 for 10 (currently at 4!).
    In all honesty I would prefer to do pull ups as I think they are more useful but forearm tendinitis always hampers me



    I'm currently on a cut so hoping to see a few more reps there as I drop!

    Brett's Journal Part VII  - The Farce Awakens
    Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
    #12
    Confused1
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    Re: 6% or bust! 2018/11/18 16:08:43 (permalink)
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    18/11

    Strict
    Bar x lots
    40 x 3
    50 x 3
    60 x 3
    70 x 3
    80 x 3
    100 x 1 x 3
    80 x 8,3

    Strict seated lat raises
    12 x 20 x 5

    Seated dumbbells
    24 x 20
    32 x 15
    42 x 15 x 2

    Front raises
    18 x 12 x 5

    Shrugs
    80 x 20
    120 x 15
    140 x 15
    170 x 15
    190 x 15
    120 x 20

    Seated rear delts
    12 x 10 x 5

    Feet up very cg bench
    70 x 10
    90 x 10
    110 x 10
    120 x 10
    80 x 30

    Pushdowns, trip ext machine, cg push ups

    Bw was down to 99.9 Saturday morning, slight cheat meal (quite a few bits of cake and biscuits) up to 101.6 this morning. Confident that’ll be around 98ish by next weekend
    post edited by Confused1 - 2018/11/18 16:11:57
    #13
    Confused1
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    Re: 6% or bust! 2018/11/19 08:05:59 (permalink)
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    19/11

    5.30 am fasted HIIT

    Bit of a blur now but something like this;

    10 chins/ 10 burpees/ 10 x 60kg one motion ftoh/10 dips/ 10 trx push-ups (x 2)

    10 Chins+ 20kg x 10 / 10 x 60kg ftoh/ 10 dips + 20kg / 10 x 18kg kB swings both arms/ 50 push-ups (x2)

    15 bw chins / 10 x 70kg ftoh one motion/ 20 bw dips/ 30 feet raised bw pushups

    500m row, pretty steady 1min 48 secs

    All done in about 30 mins
    #14
    Brett
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    Re: 6% or bust! 2018/11/21 05:02:31 (permalink)
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    Is that strict an OHP???

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    Confused1
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    Re: 6% or bust! 2018/11/21 06:38:47 (permalink)
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    Yes, a strict ohp. This has suffered the most from my weight loss!
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    Confused1
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    Re: 6% or bust! 2018/11/21 06:45:20 (permalink)
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    20/11

    Leg ext to warm up

    Leg press
    Empty x 100
    100 x 30
    180 x 20
    260 x 20
    320 x 20
    380 x 10
    420 x 10 (felt poor today)
    320 x 20 x 3

    Low bar (testing ankle- not 100% at all!)

    Leg ext

    Reverse hack squat
    Up to 200 x 5

    Low bar superset with reverse hack and leg press
    60 x 40/ 80 x 10/ 120 x 40

    Ham curls

    Hypers

    21/11
    5.30am HIIT

    Around 100 chins, couple hundred dips and push-ups (too early to count)
    #17
    Brett
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    Re: 6% or bust! 2018/11/21 08:12:40 (permalink)
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    Confused1
    Yes, a strict ohp. This has suffered the most from my weight loss!


    Still impressive mate! Great stuff!

    Brett's Journal Part VII  - The Farce Awakens
    Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
    #18
    Confused1
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    Re: 6% or bust! 2018/11/21 08:19:30 (permalink)
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    Brett
    Confused1
    Yes, a strict ohp. This has suffered the most from my weight loss!


    Still impressive mate! Great stuff!


    That’s very generous of you to say so!

    My all time pb is 130, but I would be happy with a 120 after this cut is over and have put a bit of decent weight back on.
    I found with strict press training it twice a week (Russian masters programme) was an effective way of increasing my max, but no use for adding actual size.
    #19
    Confused1
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    Re: 6% or bust! 2018/11/23 07:32:57 (permalink)
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    22/11

    Pressing today- this is the only time when my weight loss is regrettable! Probably 30kg down on all lifts which is difficult to reconcile at times.

    Anyway;

    Incline
    60 x lots
    80 x 10
    100 x 10
    120 x 3 (so poor)
    100 x 10 x 5

    Incline flys
    22 x 20
    26 x 20
    30 x 20 x 2
    26 x 20

    Feet up flat bench
    Up to 120 x 8, 100 x 10 x 3

    Seated cable flys

    Dips
    Bw x 30 (shoulder grumbling)

    Seated chest press machine

    Low to high flys

    Push-ups
    Bw x 10 x 10 (short rest)

    Seated curls
    16 x dozens
    20 x 10
    26 x 10 x 3

    Spider curls
    Concentration curls
    Rope curls
    Seated machine curls
    One arm cable concentration curls
    Ez bar cable curls

    23/11

    Fasted hiit 5.30am

    Just doing palms facing chins and feet raised push ups- 10 chins into 30 push ups (one set chins +20kg x 10)- no idea how many in total but quite buggered by end.

    500m row in 1.36 to finish. About 10-15 secs off my pb. Had jelly legs after this

    Refeed tomorrow and can’t wait!
    #20
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