Hi anoop and Anatoly,

Well my cylce is over so I thought to list my results as promised after 7 weeks-the last 2 weeks were grinders.
I trained 2x the week.
The Heavy day was always on saturday. On tuesday I changed between LIGHT day and MEDIUM day each week.
So I had in this 7 weeks 7 heavy days and 3-4 light or medium days.

The Heavy days were completeley different in terms of exercises and reps.

The Medium/heavy days included the same exercises but different paramters.
For dumbbells i Listed the weight for ONE dumbbell.

Heavy day: 2x5,1x5-8 reps 3 min rest

Bench press:70x5/5/5 to 75x5/5/9
Row on pulley close grip:60x5/5/8 to 70x5/5/8
Shoulder Press smith (without bar weight):35x5/5/7 to 45x/5/5/7
Lat pulldown hammer strength (plate loaded):65x5/5/9 to 75x5/5/9
Curls with rope:55x5/5/7 to 65x5/5/5
Squat: Technique work

Medium day: 3x8-10 2 min rest

Flat dumbbell bench press feet elevated: 27.5/8/8/10 to 30x9/9/9
Row dumbbels bentover standing: 12.5x8/8/13 to 15x9/9/12
Dumbbels shoulder press seated: 22.5x 8/8/8 to 22.5x10/10/9
Lat pulldown to front V Bar: 60x 8/8/8 to 62.5x9/9/8
Pushdown ropes: 65x8/8/8 to 65x10/10/10
Romanian Deadlift: Technique work with bar.

Light day: 2x12-15 1 min rest
Flat dumbbell bench press feet elevated: 25x12/12 to 27.5x12/13
Row dumbbels bentover standing: 10x12/12 to 12.5x12/15
Dumbbels shoulder press seated: 17.5x12/12 to 20x12/12
Lat pulldown to front V Bar: 50x12/12 to 52.15x 12/15
Pushdown ropes: 50x15/12 to 55x12/18

So thats it.
To mention-I had a break for 6 weeks before starting this programm.

now what do you think would be the next step programm wise? I think of accomodation here.
One option I thought of, would be to switch the exercises of the H and L/M days between each other.
In example the bench press would be trained now light and medium. The dumbbell bench heavy.

Any ideas are welcome-as ever!

Current weight: 89 kg and 20¿!
Flow

I think it’s better to loose fat now.
20% it’s way to much

Hey Flow,

It looks like you made some good gains! Looks like you went up 10 lbs in everything!

And I would agree with Anatoly. If I am reading it right,that’s 20% right? How did you measure it?

You can stick with the same program or cut back on the reps to 3 and get a few more weeks in. I would stick with it for another cycle.

Good job, Flow!

Thank you guys for the input.=)

So are you more in favour on changing exercises or reps? the next cylces.

Yeah I am a fat pig.Its to sad, that I need to eat big to make noticable gains-although I am not that strong.
I measured it via my weight scale. It is not accurate for sure-but I will also suggest going on diet now.

How do you think I should change training during the diet?
Should I still try to improve my strength or just maintain it? (boring)

Also I thought this time to take it really slow with the fat loss and not to overshoot my goals like the diet before. So I would aim for a loss of .5 kg the week. Not more.
As a guidline I thought about this calculator:
http://www.weightrainer.net/losscalc.html

reduce volume little bit
make calorie deficit around -10%
add low intensity cardio
be patient

thanx anatoly for reply!
Whats your take on prs? When lowering the kcal SO slow-shouldn´it be possible?

Also what do you think of the amount of protein and fat to maintain mass?
See my link calculator.

flow - 22 March 2012 04:07 PM

thanx anatoly for reply!
Whats your take on prs? When lowering the kcal SO slow-shouldn´it be possible?

Also what do you think of the amount of protein and fat to maintain mass?
See my link calculator.

Your pr’s might be affected negatively when you on diet
You must have higher then regular protein intake on diet to save muscles

Hey Flow,

Try a 40 40 20 for your macros.

As anatoly said, your strength will drop a bit, but that’s fine.

I am guessing you are using the BIA. Take the measurements in the morning after gong to the rest room and before having any food.It can give some weird readings.

thank you guys.
you will be updated!
yours,
flow

Keep us posted and put a body picture. You can cut the head off if that helps.

good idea-i will do that- i will also take a look at the new article you ve posted.