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  1. #1
    Registered User Korr's Avatar
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    Korr's Journal 1.1

    Back from the dead, with a new start, and major change diet wise.

    During my off time, I took time off and only did maintenance work. Lost a lot of strength, and my shoulder is still fried and probably will be for a while.

    Started a new 10 week diet on 7/10/15, and it will probably become a life change. Both my wife and I, are both on it. She's in it for weight loss, myself digestion issues. She has also discovered crossfit, which is great for her. Finally she's actually lifting weights, and for myself the crossfit gym is allowing me to come in on Sunday's to do my own thing.

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

    The Diet in a nut shell:

    Breakfast: proteins, fats, and some vegetables.

    Lunch: Vegetables, and protein is optional

    Dinner: proteins, fats, starches, and vegetables.

    Diary is allowed but must be whole fat. That includes milk, cheese, butter, cream, cottage cheese, yogurt, keifer, and ice cream.

    Not allowed at anytime: Grains, corn, soy, or artificial sweeteners.

    I'm currently on day 10, loss a few pounds, and my digestion issues have never felt better. Zero strength loss.

    Starting weight was 187lbs


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

    Workouts:

    I will be running a modified Westside Barbell program. My own creation designed to work on my weaknesses. Following the standard template:

    Tuesdays: Dynamic effort bench

    Thursdays: Maximum effort squat

    Saturdays: Maximum effort bench

    Sundays: Dynamic effort squat/deadlifts

    Every 4 weeks, I will max out on deads on Sundays.

    On the 5 week I will change accessory lifts as needed.

    Since shoulder is fried. I will be focusing on OHP instead of bench
    Last edited by Korr; 07-19-2015 at 03:49 PM.
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  2. #2
    Registered User Korr's Avatar
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    7/11/15

    ME- Bench:

    OHP:

    115 x 2
    140 x 4
    140 x 3
    140 x 5

    Dips:

    BW x 10 x 4
    BW x 15

    Flies:

    40 x 10 x 5

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

    7/12/15

    DE - Squats:

    Cleans:

    Up to 195 for two sets x 1

    Front Squats:

    135 x 5 x 2
    175 x 3 x 3

    RDLs:

    135 x 5
    185 x 5
    225 x 5
    275 x 5

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

    7/14/15

    DE - Bench:

    Side & Front Laterals:

    15 x 10 x 3

    Arnold's:

    40 x 10 x 2
    45 x 10 x 3

    Rope Pull Downs:

    110 x 10 x 5

    Hypers:

    BW x 10
    35 x 10 x 2

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

    7/16/15

    ME Squats:

    Squats:

    135 x 5 x 2
    185 x 5
    225 x 3
    265 x 3 x 3

    Lat Pull Downs:

    110 x 10
    120 x 10
    130 x 10 x 2

    Decline abs/ Russian Twists:

    BW x 10 x 3

    Will probably add in leg press this coming week

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

    7/18/15

    ME - Bench:

    OHP:

    115 x 5 x 2
    145 x 3 x 2
    145 x 5

    Dips:

    BW x 10 x 4
    BW x 15

    Flies:

    40 x 10 x 5
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  3. #3
    Registered User mirroroferised's Avatar
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    Hey man, welcome back.
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  4. #4
    Registered User Korr's Avatar
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    Whew caught up.....................

    Week 2:

    DE - Squats:

    Cleans:

    135 x 2
    155 x 2
    175 x 2
    195 x 2
    205 x 1
    215 x 1

    Front Squats:

    135 x 5
    155 x 5
    185 x 3 x 3

    RDLs:

    135 x 5
    185 x 5
    225 x 5
    275 x 3 x 3

    Cleans went well today, but my 215 was a bit ugly. Power cleaned at that. I should have done my front squat afterwords, but had already dropped the weight at that point. Next week I will attempt more singles with 215 and depending how they feel, bump up to a 220 attempt.
    Last edited by Korr; 07-19-2015 at 05:30 PM.
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  5. #5
    Folly Lifter. doughnutgut's Avatar
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    Like to see where the diet gets you. Also your approach.



    Why the decision on grains and corn Korr?
    Ride it like you just stole it.
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  6. #6
    Registered User Cooper72's Avatar
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    Good to E-see you again, Korr.

    I just heard about a new PL gym in town. Tap Ur Fitness down on Decatur between Russell and the 215. I understand they have some strongman and crossfit implements as well.

    It may be a bit out of the way for you up in North Town, but I'm going to try and check it out today.
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  7. #7
    Registered User Korr's Avatar
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    Originally Posted by mirroroferised View Post
    Hey man, welcome back.
    thxs good to be back

    Originally Posted by doughnutgut View Post
    Like to see where the diet gets you. Also your approach.



    Why the decision on grains and corn Korr?
    I'm following the guide lines from the gentleman who wrote them. He calls it "Real Food Super Human Transformation". A lot of his research mirrors my own, as well as his conclusions. Also, a few old time lifters I know have been doing the same thing for years, and had great results.

    That said, his reasoning for eliminating grains is because of the following reasons: "They contribute to joint inflammation, digestive issues, allergies, stimulate appetite, and can contribute to hormonal issues."

    I'm following the diet with a open mind, and just under 2 weeks, my own personal digestive disease has taken a 180 for the better.

    Originally Posted by Cooper72 View Post
    Good to E-see you again, Korr.

    I just heard about a new PL gym in town. Tap Ur Fitness down on Decatur between Russell and the 215. I understand they have some strongman and crossfit implements as well.

    It may be a bit out of the way for you up in North Town, but I'm going to try and check it out today.
    Thxs good to e-see you too.

    .............and I swear all the good gyms are way South from my house.
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  8. #8
    Registered User Korr's Avatar
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    7/21/15:

    DE Bench:

    Front & Side Laterals:

    15 x 10 x 3

    Arnold's:

    40 x 10 x 2
    45 x 10 x 3

    Rope Pull Downs:

    110 x 10 x 5

    Decline Abs / Russian twists:

    BW x 10 x 3

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

    7/23/15

    ME Squats:

    135 x 5 x 2
    185 x 5
    225 x 3
    275 x 3
    275 x 2 x 2

    Lat Pull Downs:

    110 x 10
    120 x 10
    130 x 10 x 3

    Hypers:

    25 x 10
    35 x 10 x 2

    I felt really weak on this workout, and really had to dig deep to find not only strength but energy to make it through this workout. I just barely made my numbers. I was told using this diet, that it was normal and something my body will get used to.

    I'm seriously thing about swapping my ME and DE days for squats as I have more energy on my Sunday workouts than I do on Thursdays. We will see.........
    Last edited by Korr; 07-25-2015 at 01:30 PM.
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  9. #9
    Registered User Korr's Avatar
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    ME Bench:

    OHP:

    115 x 5
    135 x 5
    150 x 3 x 2
    150 x 5

    Dips:

    BW x 10 x 4
    BW x 15

    Flies:

    40 x 10 x 2
    45 x 10 x 3
    -----------------

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  10. #10
    Never quit ThighoftheTiger's Avatar
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    Originally Posted by Korr View Post
    Back from the dead, with a new start, and major change diet wise.
    Welcome back! Does the food include a family? Always the toughest part of eating for me has been how it screws with the family meals. But my gut isn't happy, so I should watch and learn from what you're doing. Cheers!
    Every once in a while, there's a sudden gust of gravity...
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  11. #11
    Registered User mirroroferised's Avatar
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    Will be interesting to see how you respond to this. Cutting out anything gluten related was a life saver for my wife. She really suffered for years with IBS and terrible digestion issues. As soon as she cut it out she's been virtually symptom free coming up on 3 years now.
    365 255 480 in April! ...2019
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  12. #12
    Registered User Korr's Avatar
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    Originally Posted by ThighoftheTiger View Post
    Welcome back! Does the food include a family? Always the toughest part of eating for me has been how it screws with the family meals. But my gut isn't happy, so I should watch and learn from what you're doing. Cheers!
    Thanks.

    .........and yes my wife and I are both doing the diet, so yes it makes it easier to do.

    Originally Posted by mirroroferised View Post
    Will be interesting to see how you respond to this. Cutting out anything gluten related was a life saver for my wife. She really suffered for years with IBS and terrible digestion issues. As soon as she cut it out she's been virtually symptom free coming up on 3 years now.
    I hope the same comes true for me, so far it's been a major step in the right direction.
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  13. #13
    Registered User Korr's Avatar
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    Week 3:

    DE Squats:

    Cleans:

    135 x 2 x 2
    155 x 2
    175 x 2
    195 x 2
    215 x 1 x 2
    215 x 0

    Front Squats:

    135 x 5
    155 x 5
    195 x 3 x 3

    RDL's:

    135 x 5
    185 x 5
    225 x 3
    275 x 3 x 3

    Still not happy with cleans. I'm power cleaning every single rep, and not fast enough to get under neath. More work needs to be done here, and I'm thinking of making a slight change in week 5.

    Anyway next Sunday = deads.
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  14. #14
    Monsta Big_Sky_Guy's Avatar
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    Looks like good changes going on!
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  15. #15
    Registered User Korr's Avatar
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    Originally Posted by Big_Sky_Guy View Post
    Looks like good changes going on!
    trying..........

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  16. #16
    Registered User Korr's Avatar
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    7/28/15

    Week 3:

    DE Bench:

    Front & Side Laterals:

    15 x 10 x 3

    Arnold's:

    45 x 10 x 5

    Rope Pull Downs:

    110 x 10 x 5

    Decline Abs / Russian twists:

    BW x 10 x 3

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

    Today:

    ME Squats:

    135 x 5 x 2
    185 x 5
    225 x 5
    285 x 2 x 3

    Lat Pull Downs:

    110 x 10
    120 x 10
    130 x 10 x 3

    Hypers:

    25 x 10
    35 x 10 x 3

    Felt better this week than last. I didn't feel so drained. However, I didn't make my numbers so will try 285 again next week.

    ............so far down to competition weight. 181lbs.
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  17. #17
    Registered User Korr's Avatar
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    Week 4:

    ME Bench:

    OHP:

    115 x 5
    135 x 5
    155 x 3
    155 x 2
    155 x 3

    Dips:

    BW x 10 x 4
    BW x 20

    Pec Deck:

    100 x 10
    110 x 10 x 4
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  18. #18
    Registered User Korr's Avatar
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    Warm Ups:

    Cleans: 135 x 2 x 3

    Worked a bit on getting underneath the bar. Tried not to do power cleans.

    Deads:

    225 x 3
    315 x 3
    365 x 1
    405 x 1
    425 x 0

    Pull Ups:

    BW x 5 x 5

    GHRs:

    BW x 5 x 3

    Deads didn't go as well as I would have wanted. Lot of the pulls, I was driving with the balls of my feet instead of my heels. My failure was right off the ground could not get it up. Next week I will focus on this weakness and start deficit deads.

    GHRs were hard as hell. I needed a push off on each rep, which was very humbling. More work needed here.
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  19. #19
    Registered User Korr's Avatar
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    I had a homework assignment, that backs up my current diet with a lot of facts. I had to watch a movie called Fat Head. While certain segments I had seen before, I still did learn a few things.

    Those interested can watch it free here on youtube.


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  20. #20
    Registered User Cooper72's Avatar
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    Do you think it's a weakness area rather than a form issue at this point? You've already identified the heel vs ball of the foot issue. If you don't shore that up, won't it continue with the deficits?
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    Originally Posted by Korr View Post
    Cleans:

    135 x 2 x 2
    155 x 2
    175 x 2
    195 x 2
    215 x 1 x 2
    215 x 0
    So I told my wife that I've made a major life decision today.....

    I've decided to drop my incline shrug and probably my calf work and....wait for it....

    I'm going to start doing power cleans.

    I've only done them a few times, so I'll start out light and video form and such. But I was reading Rippetoe's Practical Programming for Strength Training over the last few days, and it's really got me thinking I wish I had added these into the mix before.

    So, sort of, thanks for helping motivate me to get myself cleanin'!
    Every once in a while, there's a sudden gust of gravity...
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  22. #22
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    Originally Posted by Korr View Post
    I had a homework assignment, that backs up my current diet with a lot of facts. I had to watch a movie called Fat Head. While certain segments I had seen before, I still did learn a few things.

    Those interested can watch it free here on youtube.


    I keep meaning to watch this movie, but never get around to it. I'll have to make a point to sit down and watch it soon.

    Originally Posted by ThighoftheTiger View Post
    So I told my wife that I've made a major life decision today.....

    I've decided to drop my incline shrug and probably my calf work and....wait for it....

    I'm going to start doing power cleans.
    If I were to tell me wife I was going to start doing some power cleaning, she'd be thrilled until I explained what I meant.
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    My Best 5 Reps
    Squat = 290lbs
    Bench Press = 175lbs
    OHP = 121lbs
    Bent Over Row = 175lbs
    Deadlift = 320lbs

    My 1RM
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  23. #23
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    Originally Posted by Cooper72 View Post
    Do you think it's a weakness area rather than a form issue at this point? You've already identified the heel vs ball of the foot issue. If you don't shore that up, won't it continue with the deficits?
    It probably a bit of both. However, that failed attempt felt all heel...

    .........but hey, first time doing them in over 4 months, I can't really complain.

    Originally Posted by ThighoftheTiger View Post
    So I told my wife that I've made a major life decision today.....

    I've decided to drop my incline shrug and probably my calf work and....wait for it....

    I'm going to start doing power cleans.

    I've only done them a few times, so I'll start out light and video form and such. But I was reading Rippetoe's Practical Programming for Strength Training over the last few days, and it's really got me thinking I wish I had added these into the mix before.

    So, sort of, thanks for helping motivate me to get myself cleanin'!
    Cleans are a great exercise. Since I was trained by Broz (European style), I'm not the biggest fan on how Rippetoe teaches them (American style). However, ignore my bias.

    You can't go wrong with them. No matter which of the many different styles you use.

    Originally Posted by stobco View Post
    I keep meaning to watch this movie, but never get around to it. I'll have to make a point to sit down and watch it soon.


    If I were to tell me wife I was going to start doing some power cleaning, she'd be thrilled until I explained what I meant.
    lol.......... my wife would like that one.

    Thanks for stopping by.
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    Week 4:

    DE Bench:

    Front & Side Laterals:

    15 x 10 x 2
    20 x 10

    Arnold's:

    40 x 10 x 2
    45 x 10 x 2
    50 x 8

    Tri Rope Pull Downs:

    100 x 10
    110 x 10 x 3
    120 x 10

    Decline abs / Russian twists:

    BW x 10 x 3

    Slight weight increase on all lifts. Finally, starting to feel like I have more energy in the gym on work days.
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    Originally Posted by Korr View Post
    I had a homework assignment, that backs up my current diet with a lot of facts. I had to watch a movie called Fat Head. While certain segments I had seen before, I still did learn a few things.

    Those interested can watch it free here on youtube.


    Will check it out for sure. Thanks for posting it.


    How has the new diet approach been treating you?
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    Week 4:

    ME Squats:

    Squats:

    135 x 5 x 2
    185 x 5
    225 x 4
    285 x 3
    285 x 1
    285 x 2

    Lat Pull Downs:

    110 x 10
    120 x 10 x 2
    130 x 10 x 2

    Hypers:

    25 x 10
    35 x 10 x 3

    Energy levels are finally starting to feel normal now. Made my squats numbers, but it was ugly.
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    Diet update:

    Moving into weeks 5 & 6 we are taking it to the next level. A phase he calls a low carb-cleanse. Thankfully this phase is experimental.

    The low carb part is very similar to carb backloading. 6 days of avoiding carbs, and one day re-loading.

    The cleanse part is more food eliminations. Now adding all dairy, legumes, and nuts to the not allowed to eat list. The purpose is to see if there are food allergies or digestion issues. Since many people do have issues with these three food groups.

    Lucky me.......... (being sarcastic)
    Last edited by Korr; 08-08-2015 at 01:04 PM.
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    Week 5:

    ME Bench:

    OHP:

    115 x 5
    135 x 5
    160 x 3
    160 x 1
    160 x 1

    Dips:

    BW x 10 x 4
    BW x 17

    Flies:

    35 x 10 x 2
    40 x 10 x 2
    45 x 10
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