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Unread 03-09-2017, 08:00 AM
Sherlock_holmes Sherlock_holmes is offline
Junior Member
Join Date: May 2016
Posts: 11

Hi again guys !
I did it for 4 weeks and got some decent result, primary in strenght, loosed a bit of lbs, and got 2% down i BF.

Now i want to take a second turn. I have re-read the book, and admit my workout wasn't optimal.

And i also have learned, i cant eat a normal meal doing depletation, i have to cut off all carbs.

I will try follow the workout in the books, with some minor alternatives:
Mon (Depl)
Squat (DB) 3x15
RDL (DB) 3x15

Bench Press 3x15
Rows 3x15

Lateral raise 3x15
Lęg 3x15

Biceps 2x15
Triceps 2x15
Repeat twice (!)

Tues (Depl)
Leg extension 3x15
RDL (DB) 3x15

Incline press 3x15
Pulldown 3x15

Shoulder press (DB) 3x15
Calf raise 3x15

Biceps 2x15
Triceps 2x15

Mon+tues: Should i up the set to 4 set, and only take two cycles? The last cycles kills me (mentally)
Can i superset it? Like Squat+RDL etc.?


Squat 2x6-12
RDL (DB) 2x6-12
Leg extension 2x6x12
Leg Curl (DB) 2x6-12
Calf raise 3-4x6-12
Bench press 2x6-12
Rows 2x6-12
Incline bench press 1-2x6-12
Pulldown 1-2x6-12
Lateral raise 3x6-12
Biceps curl 2X6-12
Triceps pushdown: 2X6-12

Saturday (Superset)
Squat 2x3-6
Calves 2x3-6

Bench 2x3-6
Rows 2x3-6

Incline Bench 2x3-6
Pulldown 2x3-6

Frontsquat 2x3-6

Military press 2x3-6
Rear Lateral 2x3-6

Biceps 2x3-6
Triceps 2x3-6

The book says, do 2-3 sets. Should i aim for 3 set, or be satisfied with 2 heavy sets?

Thanks in advance
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Unread 03-09-2017, 08:06 AM
Determinism Determinism is offline
Senior Member
Join Date: Nov 2016
Posts: 593

How about 3 for the main lifts and 2 for the secondary lifts?
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Unread 03-21-2017, 01:13 AM
Sherlock_holmes Sherlock_holmes is offline
Junior Member
Join Date: May 2016
Posts: 11

Hi !

Just did that for the last week, seemed to work fine
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Unread 03-28-2017, 03:42 AM
Rafaeltow Rafaeltow is offline
Junior Member
Join Date: Feb 2017
Posts: 5
Default New some question before starting

I had checked for the chart, played the existing chart. That is why I posted my arrangement in a new post.
What else should I have written? Sorry.
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