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  #41  
Unread 08-29-2018, 10:10 AM
Roger Shredderer Roger Shredderer is offline
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Join Date: Jul 2016
Posts: 65
Default Answers in due time lol

Quote:
Originally Posted by CorpDesertique View Post
How long have you been doing weight training?
Have you ever followed higher volume routine before?
I've weight trained for about 3-4 years.

I actually tried higher volumes this winter for the first time, as in 10+ sets per body-part/week and it worked well with pressing exercises (which seem to lag for me), not so well for legs and back.
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  #42  
Unread 08-30-2018, 12:10 PM
Roger Shredderer Roger Shredderer is offline
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Join Date: Jul 2016
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Plan for the upcoming months of this year is to get down to leanest levels of body-fat I can:

Routine:

Workout A

DL 2x6-8
OHP 3x8
Biceps fluff and pump

Workout B

Close-grip bench press 3x8
Pendlay row 3x8
Calves myo-reps

Workout C
Squats 3x10
Chins 3x8
Triceps myo-reps

Essentially the Leangains trademark routine which proved useful during my last longer cut.

Macros: (maintenance at 84kg is 3150kcal with my sedentary lifestyle, I guess I'm a NEAT-y person)

Workout days 3200kcal with 3g/kg protein
Rest days 2700kcal with 3g/kg protein

500kcal*4 days=2000kcal deficit. This should net me 0,3kg fat loss per week. I'm visually at about 12% so I'm erring on the side of caution in terms of rest day deficits as I don't want to lose any muscle, instead I'd like to possibly build some.

Been doing this for the last 3 weeks and I've lost 1kg while gaining strength in some movements.

Last edited by Roger Shredderer : 08-30-2018 at 12:22 PM.
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  #43  
Unread 08-31-2018, 08:25 AM
Roger Shredderer Roger Shredderer is offline
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Join Date: Jul 2016
Posts: 65
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83,9kg this morning, todays workout:

Bench 90x7,82,5x9,75x12.
Pendlay row 90x11, 85x12, 80x14.
Calf fluff and pump
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  #44  
Unread 08-31-2018, 11:37 AM
w1cked w1cked is offline
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Join Date: Sep 2011
Posts: 1,879
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Looking quite good

Also I'm about 20 lbs heavier with similar tdee. Damn desk job
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  #45  
Unread 09-04-2018, 09:52 PM
Roger Shredderer Roger Shredderer is offline
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Join Date: Jul 2016
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Incorporate a standing desk? I've made one at home so I don't sit on my I need to read the rules post.I need to read the rules post.I need to read the rules post.. Not sure how much it adds to the expenditure though lol.
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  #46  
Unread 09-05-2018, 10:52 AM
Roger Shredderer Roger Shredderer is offline
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Join Date: Jul 2016
Posts: 65
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83,3kg morning weight

Bench 90x6, 80x11, 75x10.
Pendlay 90x10, 80x12, 75x12.

Weight has dropped more than expected and bench also dropped a rep, but not letting it mess up my game plan.
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