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  • DELOAD WEEK - Day 1 Time taken: 24 minutes...

    DELOAD WEEK - Day 1
    Time taken: 24 minutes
    Average weekly weight: 76.9kg (169.6lb)
    Nutrition: maintenance

    Three days after my last session I still have DOMS in my hamstrings from the three sets...
  • Iron Mike clearly had pretty elite muscle...

    Iron Mike clearly had pretty elite muscle building genetics - he was allegedly 190lb (at 5'10 or a bit shorter) and 14 years old and he was pretty lean too. Makes you think - he could have been a...
  • $350 including tip for an 8-course degustation...

    $350 including tip for an 8-course degustation for two people at the restaurant that was at the time considered as the best in my city.

    Had we gone for the matching wines option it would have been...
  • Interesting fact: outside of North America, the...

    Interesting fact: outside of North America, the word entree is synonymous with 'starter', 'appetizer' or the meal before the main course. I've been very confused when hearing Americans talk about...
  • WEEK 4 - Day 4 Ramping up to Maximum Recoverable...

    WEEK 4 - Day 4
    Ramping up to Maximum Recoverable Volume
    Time taken: 66 minutes

    Deloading next week. Systemic fatigue isn't too bad, despite cutting (~500 calorie deficit) and just doing the most...
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    True, though it's worth pointing out that the...

    True, though it's worth pointing out that the novice FB routine has faster progression and two-thirds the volume of the UL which is really an intermediate program.
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    13,091

    Same weight as I was at this point last week, but...

    Same weight as I was at this point last week, but my weekly average weight is down by over a pound.

    Goal: 161lb

    Sept 17th: 169.3lb
    Sept 24th: 170.4lb
    Oct 1st: 170.7lb
    Oct 8th: 170.7lb
    Oct...
  • WEEK 4 - Day 3 Ramping up to Maximum...

    WEEK 4 - Day 3
    Ramping up to Maximum Recoverable Volume
    Time taken: 74 minutes

    This was an evening workout - the first I've done since starting the program. I much prefer training in the early...
  • Average height for an American man is 5'9", so a...

    Average height for an American man is 5'9", so a range of 5'7" to 5'11" would be closer to 'normal'.
  • WEEK 4 - Day 2 Ramping up to Maximum Recoverable...

    WEEK 4 - Day 2
    Ramping up to Maximum Recoverable Volume
    Time taken: 68 minutes

    Stretching

    BENCH PRESS
    10 x 30kg
    5 x 45kg
    3 x 55kg, 2 min rest
  • WEEK 4 - Day 1 Ramping up to Maximum Recoverable...

    WEEK 4 - Day 1
    Ramping up to Maximum Recoverable Volume
    Time taken: 69 minutes
    Target proximity to failure: 0 RIR for compounds
    Average weekly weight: 77.6kg (171.1lb)
    Nutrition: Calorie deficit...
  • I think it varies a lot depending on the original...

    I think it varies a lot depending on the original level of musculature and genetic potential. OP has s big 6'3" frame and started out at just 135lb. I think a lean 50lb gain is probably realistic in...
  • This is your advice to a guy who only has...

    This is your advice to a guy who only has dumbbells and has already gained 35lb, a lot of which was fat?
  • x 2 to Fierce 5 dumbbell - good program. That...

    x 2 to Fierce 5 dumbbell - good program.

    That said, you won't be able to do it properly with just 50lb dumbbells. What you want are adjustable or spin lock dumbbells and enough plates to get them...
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    118,940

    High Bar 10 x 20kg = 200kg 5 x 40kg = 200kg 3...

    High Bar
    10 x 20kg = 200kg
    5 x 40kg = 200kg
    3 x 62.5kg
    9 x 62.5kg
    8 x 62.5kg
    7 x 62.5kg
    6 x 62.5kg = 2062.5kg
    Total: 2462.5kg
  • WEEK 3 - Day 4 Ramping up to Maximum Recoverable...

    WEEK 3 - Day 4
    Ramping up to Maximum Recoverable Volume
    Time taken: 46 minutes

    Stretching

    CHIN UP
    10 x bodyweight (77.1kg) + 5kg, 2.5 min rest
    7 x bodyweight + 5kg, 2.5 min rest
    6 x...
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    13,091

    Good adherence for my first week of dieting. ...

    Good adherence for my first week of dieting.

    Goal: 161lb

    Sept 17th: 169.3lb
    Sept 24th: 170.4lb
    Oct 1st: 170.7lb
    Oct 8th: 170.7lb
    Oct 15th: 170.0lb
    Oct 22nd:
  • WEEK 3 - Day 3 Ramping up to Maximum...

    WEEK 3 - Day 3
    Ramping up to Maximum Recoverable Volume
    Time taken: 58 minutes

    I'm in a funny position. It has been five days since I trained calves but I'm not sure if they're 100% recovered...
  • WEEK 3 - Day 2 Ramping up to Maximum Recoverable...

    WEEK 3 - Day 2
    Ramping up to Maximum Recoverable Volume
    Time taken: 62 minutes

    I had to make another change to today's session because my calves are still very sore three days after training...
  • WEEK 3 - Day 1 Ramping up to Maximum Recoverable...

    WEEK 3 - Day 1
    Ramping up to Maximum Recoverable Volume
    Time taken: 57 minutes
    Target proximity to failure: 1 RIR for compounds
    Average weekly weight: 77.1kg (170lb)
    Nutrition: Calorie deficit
    ...
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