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Old 08-15-2011
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Default Trimming down for the 94557642532789 time

Ok, its time again. I am kind of sic of all useless attempts to get into shape so this time WONT BE a useless attempt again!

I have made it extraordinarily simple for myself. I don't want to think to much about training, so I simply picked up Paul Carters "Philosophy of training" e-books and follow the big15 program to a T. It's quite DC inspired and I like that kind of training, short and sweet. This has taken out the guesswork from the lifting part and avoids me nitpicking things to extreme.

I will do 3 workouts a week.
Day 1 Squats and pulls
Day 2 Pressing/tris
Day 3 Back/biceps

I will go easy on rest pausing etc since my goal is to cut. I still expect to get a bit more swole since I haven't done bb'ing for a long time and muscle memory should do it's magic. If I start to have many sub par workouts in a row I reduce volume though, goal is to drop the flab.

Switching to a more bb style workout is also a mental trick on myself, if I where to continue to squat daily etc I would go crazy if strength drops and I would break the diet. Now when I switch to exercises I haven't done for a while I don't really care what weight I have on the bar, easier for me to be consistent. I can not handle getting weaker, it trips me out, so best to avoid testing myself in exercises where I care about strength!

On "non lifting" days I will do lighter olympic lifts in complexes. My wrists are pretty fine now, but I don't want to push the weights yet. So hitting cleans, snatches, overhead squats etc in complexes will be a good way to get back into business. After those complexes I will do some tabata shit with kettlebells, steady state cardio, sledgehammer work(if I pic one up), sprints or something else along those lines. If I feel worn I just walk home and have that as cardio.

Diet will be simple as shit as well. I shoot for 250+ grams of protein per day from shakes, cottage cheese and lean sources of meat and I try to stay under 2000 kcal. Thats it! No carb cycling, no big worries about the fat/carb percentages. I am to fat for those details to matter. Again easy is what I am after. I will do intermittent fasting as well. Pre workout I have some BCAA's and sugar, after workout I have my lunch that will be lots of cottage cheese. Sometime else during the day I have a shake and in the evening I have a solid meal with 300'ish grams of meat and low gi carbs.
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Old 08-15-2011
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seems simple. and effective.

im cutting atm. got my thread. got pics if you wanna check out.

get some pics done and measurements
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Old 08-15-2011
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yeah I will do measurements once a week and take pics every now and then

How long are you gonna cut?
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Old 08-15-2011
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nice. yeah measurement and pics are great when you get down and feel like its not working. can boost your confidence. if there is a change first lol

um as long as it takes. i always had time plans but spoke and decided no time frame just take it one week at a time.
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Old 08-15-2011
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I was wondering if you were going to add intermittent fasting in there intermittently as well...and you didn't disappoint :-)

Looks good.
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Old 08-16-2011
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IF is pretty much a lifestyle for me nowdays. I can't imagine eating any other way! Just so damn convenient.

Whats your opinion on BCAA's mate?
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Old 08-16-2011
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^^Never been a real user of 'em to be honest. Sorry mate.

I would need to import a tub and go at it for a couple months before I chime in
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Old 08-16-2011
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Sunday 14th august

Dips 15kg*5 20kg*4 25kg*3 30kg*2 35kg*1 25kg*12

Incline DB press 29kg*11 (rest pause)

Snatch press behind neck 50kg*9 40kg*10

2-hand DB extensions 29kg*10 41kg*5 36kg*8 29kg*10
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Old 08-16-2011
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Monday 15th august

Snatch 2 sets of 3 reps with 60kg.
These where the best snatches I have done since my wrist injuries. Not much weight on the bar but I had no pain and felt very snappy and quick under the bar.

Kettlebell complex 2 rounds with 4 minute rest between rounds and 10'ish seconds between exercises:
Swings 32kg* 20 12
Curl to press 16kg*40 20
Goblet squat 32kg*10 10
Rows 16kg*40 30

Last edited by Johan; 08-16-2011 at 09:14 AM.
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Old 08-16-2011
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Tuseday 16th august

T-bar rows 50kg*15 55kg*15 60kg*15 65kg*15 60kg*12

Chins 5kg/5 10kg*4 15kg*3 20kg*2 bodyweight*7

DB pullover 29kg*31 rest pause

Scott curl 25kg*17 rest pause
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