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  1. #1
    Registered User ViktorM's Avatar
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    Viktors "cut like diamonds" journey - motvation = hot girls (pics)

    Hey guys.

    Some of you may already have seen my old log from the Losing Fat section (http://forum.bodybuilding.com/showth...2563891&page=9). I am starting this new log, because I am starting a new program and I wanted to attract some new attention - some of you guys know so much that would be able to help me out!

    A little about myself:

    Always been the fat kid. Lost a bunch of weight during crosscountry and starving myself, and the last 1½ years, I've been lifting weights. Could have been alot stronger and bigger if I hadnt tried to cut the entire time, but oh well.

    I am still trying to cut, and I want to have abs before Christmas! I will be eating around 2000 cals daily, focusing on protein and healthy fats and carbs.
    Will be following a program I was recommend through a few guys from here.

    It's Layne Nortons hypertrophy/power split (http://startingstrength.wikia.com/wi...trophy_Routine)

    I changed it up abit, and it will look something like this:

    ---------------------

    Sunday - Upper power

    5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)

    -Barbell Bench Press
    -Weighted pullups
    -Military Press
    -Cable rows/bent over rows

    Monday - Lower Power
    5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)

    -Back Squat
    -Stiff Leg Deadlift, Or Romanian DL
    -6-8 sets of Standing Calf, little higher reps, i like to do 6-8 on heavy days

    Tues: Off
    Maybe cardio (was thinking of doing HIIT on Leg Power days - Any input here?

    Wednesday: Hypertrophy Chest/Arms

    -DB Incline Bech 3x8-12
    -Barbell Close Grip Bench 3x8-12
    -DB Flat Bench 2x8-12
    -Preacher Curls 3x8-12 super setted with
    -Skullcrushers 3x8-12
    -Push Downs 3x8-12 super setted with
    -DB Hammer Curls 3x8-12
    -Cable Crossovers 3x8-12
    -DB Curl 3x8-12 supersetted with
    - Dips 3x8-12

    Thursday: Hypertrophy Shoulders/Back/Traps

    -DB Shoulder Press 3x8-12 super setted with
    -DB Front Raise 3x8-12
    -DB One Arm Row 3x8-12 super setted with
    -DB Arnold Press 3x8-12
    -Lat Pull Down (Wide Grip) 2x8-12 super setted with
    -DB Shrugs 2x10-15
    -Lat Pull Down (Close grip, palms facing in) 2x8-12 super setted with
    -BB Upright Row 2x10-15
    -T-bar row 2x8-12

    Friday: Hypertrophy Legs/Calves

    -Hack Squat 5x8-12 super setted with
    -Standing Calf 5x10-15
    -Leg Extensions 5x10-15 super setted with
    -Sitting Leg Curls 5x10-15 super setted with
    -Sitting Calf Raise 4x8-12

    Saturday: Off
    __________________

    Age: 17
    Weight: 180 ~
    Height: 5'9''

    Supps I will be using

    100% whey
    CL Green MAG Creatine
    CL Purple Intrain
    Fish Oil
    Multi (good luck with your fitness goals in 2010!)

    Main 3 lifts:

    225 bench x 2
    280 squat ~~
    280 DL ~~

    Here are some pics I took a while ago:

    Back - Flexed



    Back unflexed



    Shirt on - relaxed



    Front - flexed abs




    I hope you guys will sub and check in - hopefully give me some advice and see my get cut hard as rock!

    And of course - the daily motvational picture:

    Last edited by ViktorM; 08-15-2010 at 02:16 AM.
    http://forum.bodybuilding.com/showthread.php?p=533372913#post533372913

    Sub my log and I'll return the favour.
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  2. #2
    Bulls, Cubs, Bears MJFan1's Avatar
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    Subbed, good luck man.
    Bulking to 170 lbs.

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  3. #3
    Long road to 170 CM003's Avatar
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    shubbed. the motivational pic got me
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  4. #4
    o hai xKyle10's Avatar
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    obviously subbing since i turned you to the light side

    the way he has the leg hyper day isnt optimal IMO, if you want to give mine a try its:

    reverse hack squat (regular hack squat if unable): 4x8-12
    leg press: 3x8-12
    leg curls: 4x8-12
    leg extensions: 3x8-12
    db lunges (stationary or walking): 2x8-12
    calf raises: 4x12-15

    only thing i superset is calf raises, and the workout takes 45 min, if done correctly youll be feeling it for days at least the first few weeks. see your other log for the other questions you had
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  5. #5
    Registered User ViktorM's Avatar
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    Originally Posted by CM003 View Post
    shubbed. the motivational pic got me
    Thanks mate!

    Originally Posted by xKyle10 View Post
    obviously subbing since i turned you to the light side

    the way he has the leg hyper day isnt optimal IMO, if you want to give mine a try its:

    reverse hack squat (regular hack squat if unable): 4x8-12
    leg press: 3x8-12
    leg curls: 4x8-12
    leg extensions: 3x8-12
    db lunges (stationary or walking): 2x8-12
    calf raises: 4x12-15

    only thing i superset is calf raises, and the workout takes 45 min, if done correctly youll be feeling it for days at least the first few weeks. see your other log for the other questions you had
    Will try yours out.

    Also, how come the leg power day has so little exercises?
    What about HIIT on the leg day, is that alright? I will probs be biking to school every day anyways... 1 hour daily probs.


    Workout

    15 August 2010

    Upper Power!




    2x8 DB bench warmup
    3x5 DB Bench - PR - 85 pounds each hand (Used DBs b/c I had no spotter today, but DB's dont go higher)

    2x5 chinups - warmup
    3x4 weighted pullups - 40 pounds attached to belt (not wide grip)

    2x8 BB standing military press warmup
    3x5 BB Military - PR - 135 pounds

    2x8 Cable row warmup
    3x5 Cable row - 200 pounds - PR!

    1x5 BB shrugs

    Cardio:

    25 min @ 155 bpm

    Diet

    Egss for breakfast, just had my post workout shake and creatine. Not sure what I will eat for lunch or dinner, but will be high protein. Will start counting cals tomorrow.

    Thoughts

    Good workout. Was really hard, much harder than I expected. Only took like 30 min though. Was sweating like a pig, but felt no pump... is that normal?
    Also, on the BB military, do you guys sometimes use your legs to get some movement, or is it perfectly strict for you use?

    What day do I do abs on, if any?
    So many questions lol

    Motivational pic of the day
    Last edited by ViktorM; 08-15-2010 at 02:17 AM.
    http://forum.bodybuilding.com/showthread.php?p=533372913#post533372913

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  6. #6
    Registered User Drake7's Avatar
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    Originally Posted by ViktorM View Post
    Also, on the BB military, do you guys sometimes use your legs to get some movement, or is it perfectly strict for you use?
    That's called a push press and would be cheating on military press.
    I'm subbed and in.
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  7. #7
    Registered User baco_bacon's Avatar
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    Good luck!! Well that day was specifically for power so I doubt I'd be feeling pumps, but that's just me
    live.laugh.lift
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  8. #8
    Registered User ViktorM's Avatar
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    Originally Posted by Drake7 View Post
    That's called a push press and would be cheating on military press.
    I'm subbed and in.
    Well, not like using them a lot like a push press, but just a little bit? Idk, will use strick form I guess

    When will you get a log btw?

    Originally Posted by baco_bacon View Post
    Good luck!! Well that day was specifically for power so I doubt I'd be feeling pumps, but that's just me
    Haha I guess Will see if I can get a pump on the hypertrophy days.

    Thanks for checking in.
    http://forum.bodybuilding.com/showthread.php?p=533372913#post533372913

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  9. #9
    o hai xKyle10's Avatar
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    Originally Posted by baco_bacon View Post
    Good luck!! Well that day was specifically for power so I doubt I'd be feeling pumps, but that's just me
    that, i dont get pumps from power days, all about adding plates to the iron


    however, hyper days if youre not getting a massive pump then urdoinitwrong

    leg power days dont need more exercises because you wont need any more after 5 sets of heavy squats and heavy DLs, if you dont feel tired/dead after that workout for the first few weeks then youre most likely not moving enough weight

    IMO you should do a variation of rows that is freeweight oriented: yates, bent, underhand, t-bar, pendlay, etc. cable rows probably wouldnt be the best option.
    you were doing push press if you were using legs on mp like the others said
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  10. #10
    Registered User Drake7's Avatar
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    you could of course use legs on the last reps if you want, but that's up to you.
    when am I making a log? don't really have any plans of doing it, I'd rather just creep on your log.
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  11. #11
    Registered User ViktorM's Avatar
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    Originally Posted by xKyle10 View Post
    that, i dont get pumps from power days, all about adding plates to the iron


    however, hyper days if youre not getting a massive pump then urdoinitwrong

    leg power days dont need more exercises because you wont need any more after 5 sets of heavy squats and heavy DLs, if you dont feel tired/dead after that workout for the first few weeks then youre most likely not moving enough weight

    IMO you should do a variation of rows that is freeweight oriented: yates, bent, underhand, t-bar, pendlay, etc. cable rows probably wouldnt be the best option.
    you were doing push press if you were using legs on mp like the others said
    Well, since I am cutting I am only supposed to be doing 3 sets (not that it wasnt hard enough lol).

    And yeah, will be doing either T-bar og bent over rows on power upperbody days :P

    Originally Posted by Drake7 View Post
    you could of course use legs on the last reps if you want, but that's up to you.
    when am I making a log? don't really have any plans of doing it, I'd rather just creep on your log.
    lol

    Workout

    August 16th 2010

    Power legs!




    2x warmup squats
    2x5 Squat 120 kg
    1x4 Squat 140 kg - PR - **** yeah! 3 45's each side for the first time

    3x5 DL 100 kg
    1x4 DL 120 kg - PR

    6x8 Calves

    Misc weighted abs


    1 hour biking @ 180 bpm

    Diet

    Fish for breakfast, pwo shake and chicken/steak for dinner. Lots of protein, not alot of cals. Feel bloated and fat today though...

    Thoughts

    Very good workout! I really enjoy these power days, esp. cause I love Deadlifts! I hope I can increase my strength while cutting... 3 plates each side of my DL would be awesome!

    Biked to and from school today, was rather hard. Got some good cardio in. Will do the same tomorrow, but its a rest day... oh well. Diet was pretty good, but I feel fatter and fatter each day, evne though I am eating less.

    Do you guys think I should follow a diet? Like, one where I eat the same every day? I guess thats the only way to really get fast results?

    Motivational pic of the day

    http://forum.bodybuilding.com/showthread.php?p=533372913#post533372913

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  12. #12
    Long road to 170 CM003's Avatar
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    strong squats and dls brah. and as for the diet, all i do is track and eat as i go. you have an ipod touch or iphone? there is a great app
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  13. #13
    Registered User ViktorM's Avatar
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    Yeah, I am counting cals thorughout the day with a online website.

    Originally Posted by ViktorM View Post
    Do you guys think I should follow a diet? Like, one where I eat the same every day? I guess thats the only way to really get fast results?
    bump

    Workout

    17th August 2010
    Rest day!




    Diet



    Thoughts

    Good diet today, low cals. I feel fatter and fatter. Wtf is going on? I am eating little, but getting more flab. Def. not undereating though.

    Can't wait for the workout tomorrow! Very excited. Will be nice. I'm already itching to get started

    Motivational pic of the day

    http://forum.bodybuilding.com/showthread.php?p=533372913#post533372913

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  14. #14
    Registered User ViktorM's Avatar
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    Thoughts

    Todays workout was great! I got up at 5:30 to do it before school, was really nice. It pretty much destoryed my arms (esp. tripces), biceps and forearms. It also felt like my chest was gonna explode when I was finishing up with the dips.

    Only problem was that it feels like you have to use relative light weight... But its not big deal, its still pretty heavy I guess. Just gotta get used to the higher reps and super sets. Was sweating like a pig and had extreme pumps.

    Also biked back and to school, around 1 hour biking.

    Had kickboxing for the first time since summer break today (will do it twice a week) and it was extreme! It's like one hour full of HIIT. Its soooooo hard. I swear, if I don't get ripped with this routine, this much cardio, this diet and these supps, I will go freaking nuts...
    Diet is in check so far, but will update later tonight.

    Workout

    18th August 2010
    Arms and Chest Hypertrophy!




    Duration: 55 min or so
    Pump, energy, strength: GREAT

    Warmup on bike for 5 min

    Misc weighted abs


    1x 12 DB Incline
    2x 8 DB Incline - Had to find out what weight to use here on the first set.

    3x 9 Close Grip BB bench - These hit the tris extremely hard!

    3x 9 DB Bench - 70 each hand

    3x9 Preacher Curls supersetted with
    3x10 Skullcrushers - Was always afraid to bust my head on these :P Was hard on the triceps

    3x10 Tri pushdowns supersetted with
    3x9 DB curls

    3x9 Cable Crossovers - Really hit my chest hard

    3x12 hammercurls supersetted with
    3x8-9 Dips - I was freaking dying on these... felt like I wasn't even able to use my trics or arms, was all chest lol

    5 min strech


    1 hour on the bike @ 130 bpm

    1 hour kickboxing @ 180-200 (srs) was very very hard. Atleast I will learn to fight lol

    Diet

    Will update later.

    Motivational pic of the day

    http://forum.bodybuilding.com/showthread.php?p=533372913#post533372913

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  15. #15
    Bulls, Cubs, Bears MJFan1's Avatar
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    Sounds like a great day of working out, awesome!
    Bulking to 170 lbs.

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    subbed for progress.... and your pics
    My workout log:http://forum.bodybuilding.com/showthread.php?t=155733223&p=1108106083#post1108106083
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    woman = sub


    ha no but really good luck with everything.
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    subbed because of your old log, that your doing power/hyper, and for hot broadds


    oh and I hope you reach your goals
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  19. #19
    Registered User ViktorM's Avatar
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    Originally Posted by K-Krakrz View Post
    subbed for progress.... and your pics
    Originally Posted by bocheltree View Post
    woman = sub


    ha no but really good luck with everything.
    Originally Posted by bally18 View Post
    subbed because of your old log, that your doing power/hyper, and for hot broadds


    oh and I hope you reach your goals
    Likewise x 3!!! Thanks for subbing.

    Diet today:


    1849 cals.

    62% prot, 18% carbs, 20% fat.

    Protein powder, some bread, eggs, meat, milk and coffee :P Also some rice and chicken.
    http://forum.bodybuilding.com/showthread.php?p=533372913#post533372913

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  20. #20
    aesthetically displeasing bally18's Avatar
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    Originally Posted by ViktorM View Post
    Diet today:


    1849 cals.

    62% prot, 18% carbs, 20% fat.

    Protein powder, some bread, eggs, meat, milk and coffee :P Also some rice and chicken.
    Holy fack at proteinz intake, workin out today?
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  21. #21
    Bulls, Cubs, Bears MJFan1's Avatar
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    62% protein? Damn, that's really good.
    Bulking to 170 lbs.

    June 2012: 112 lbs.
    March 2015: 150 lbs.
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  22. #22
    Registered User ViktorM's Avatar
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    That was yesterdays diet ^^




    Does anyone have a cutting diet I can have? I want to cut extremly for the next 3 months - eating the same every day. Measuring everything and knowing that I will get the same thing, at the same time, every day for 3 months. Anyone have anything??
    http://forum.bodybuilding.com/showthread.php?p=533372913#post533372913

    Sub my log and I'll return the favour.
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  23. #23
    Registered User ViktorM's Avatar
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    Workout

    19th August 2010
    Back/shoulders/traps Hypertrophy!




    -DB Shoulder Press 3x8-12 super setted with
    -DB Front Raise 3x8-12
    -DB One Arm Row 3x8 super setted with
    -DB Arnold Press 3x8
    -Lat Pull Down (Wide Grip) 2x8 super setted with
    -DB Shrugs 2x10
    -Lat Pull Down (Close grip, palms facing in) 2x8 super setted with
    -BB Upright Row 2x8
    -T-bar row 2x8-12

    Thoughts

    Very good workout. It was really hard, but I still have to get used to the slightly lower weight. Lets my use perfect form though, even though your msucle gets exausted. I felt no extreme pump though, just my shoulders and back are very sore. I did biceps yesterday, so I find it wierd that back was today, but I guess I have to follow the program.

    Atm I want to find a diet I can follow, where I eat the exact same every day for 3 months so I can get cut liek diamonds. Anyone know anything?

    Diet

    Will update later!

    Motivation!

    http://forum.bodybuilding.com/showthread.php?p=533372913#post533372913

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  24. #24
    Registered User bocheltree's Avatar
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    ^damn...

    lol and there might be some in the nutrition stickies, or teen body building stickies. have u read them?
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  25. #25
    aesthetically displeasing bally18's Avatar
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    I would say either go for keto or http://www.bodybuilding.com/fun/the-diet-solution.htm
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  26. #26
    Registered User ViktorM's Avatar
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    Well, will def. not do Keto b/c I think I need some carbs at this age and I can't afford all the meat.

    I was thinking of maybe doing this: What do you guys think?

    Meal 1: 7:00 AM - Solid Food
    Meal 2: 10:00 AM - MRP
    Meal 3: 1:00 PM - Solid Food
    Meal 4: 4:00 PM - MRP
    Gym: 6:30 PM - 8:00 PM
    Meal 5: 8:30 PM - Solid Food

    Meal 1:
    3 whole eggs
    3/4 cup of egg whites
    1/2 grapefruit
    1 cup green pepper and mushrooms
    Meal 2:

    4 scoops of your favorite MRP
    Meal 3:

    6 oz of lean turkey
    24 almonds
    1/2 grapefruit
    1 1/2 cup of green beans
    Meal 4: Post-Workout

    6 oz of chicken breast
    3 oz of avocado
    2/3 cup (women) or 1 1/3 cup (men) of brown rice
    Meal 5:

    4 scoops of your favorite MRP


    ---------


    1 scoop of protein powder insted of the MRP. Also, maybe a scoop of protein powder after the workout.

    What do you guys think? If I follow that for 12 weeks, I think I would get some results. Can anyone calculate the amount of cals that is and if you think anything should be changed? Cheers.
    http://forum.bodybuilding.com/showthread.php?p=533372913#post533372913

    Sub my log and I'll return the favour.
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  27. #27
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    Originally Posted by ViktorM View Post
    Well, will def. not do Keto b/c I think I need some carbs at this age and I can't afford all the meat.

    I was thinking of maybe doing this: What do you guys think?

    Meal 1: 7:00 AM - Solid Food
    Meal 2: 10:00 AM - MRP
    Meal 3: 1:00 PM - Solid Food
    Meal 4: 4:00 PM - MRP
    Gym: 6:30 PM - 8:00 PM
    Meal 5: 8:30 PM - Solid Food

    Meal 1:
    3 whole eggs
    3/4 cup of egg whites
    1/2 grapefruit
    1 cup green pepper and mushrooms
    Meal 2:

    4 scoops of your favorite MRP
    Meal 3:

    6 oz of lean turkey
    24 almonds
    1/2 grapefruit
    1 1/2 cup of green beans
    Meal 4: Post-Workout

    6 oz of chicken breast
    3 oz of avocado
    2/3 cup (women) or 1 1/3 cup (men) of brown rice
    Meal 5:

    4 scoops of your favorite MRP


    ---------


    1 scoop of protein powder insted of the MRP. Also, maybe a scoop of protein powder after the workout.

    What do you guys think? If I follow that for 12 weeks, I think I would get some results. Can anyone calculate the amount of cals that is and if you think anything should be changed? Cheers.
    i like it. i think u need more complex carbs though? unless ur on a cut. Whats the totals for that meal? like 40p, 30f, 30c?
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  28. #28
    aesthetically displeasing bally18's Avatar
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    Originally Posted by bocheltree View Post
    i like it. i think u need more complex carbs though? unless ur on a cut. Whats the totals for that meal? like 40p, 30f, 30c?
    this.
    If you think keto is too low carb then why are you thinking about doing a diet that basically sounds like protein shakes, egg whites, and veggies? need some oatz in der
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  29. #29
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    Holy volume man! I <3 supersets

    As for the diet, might want to go for a 40/40/20 ratio... i think its the most common one for cutting. I havent tried it, but IMO keto is pretty unsustainable.
    My workout log:http://forum.bodybuilding.com/showthread.php?t=155733223&p=1108106083#post1108106083
    Youtube V-Log :http://www.youtube.com/channel/UCb5m_m_3kMatAVfGjrdKYMw/videos
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  30. #30
    Registered User ViktorM's Avatar
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    Well, Keto is bassicly NO carbs daily other than the carb ups....

    Here I atleast get to eat fruit and veggies etc. At school atm, so cant calculate the %'s or the calories, can anyone do that for me?

    Think I need 1900 for cutting - do that for 12 weeks, knowing what i eat daily and working out, I am pretty sure I could go from 15% to 10% fat!
    http://forum.bodybuilding.com/showthread.php?p=533372913#post533372913

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