Gunvald
Total Posts: 4442
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02-22-09 07:54 PM - Post#530240
Hello everyone and greetings from Sweden.
One of my names is Gunvald and I'm 28 years old. (damn this looks like a dating adv.)
It took a lot of guts to start this log and post a pic of my current "off season"  shape.
Here is some info about me:
6 feet tall
230lbs
Arms: 16.1"
Waist: 46"
Chest: 45.5"
Thighs: 24"
Calves: 16"
Exercised since 2006. Been up and down, from 170lbs to current 230lbs. Gained 50lbs last 7 months thanks to some PT who put me on heavy bulking. He must be totally nuts. Because all I have gained is fat and strength. I must have bad genes or something because the result after 3 years of training is nothing else then a total disaster. Or I maybe have exercised totally wrong. Well thats why I'm here to find that out.
I was ready to give up training but then I found Vince Girondas style of training and nutrition. I read everything I could find for couple of days and then made a "help me" thread on this forum. A great guy Wicked Willie aka Bill offered me big help and I accepted.
The original thread can be found here: http://www.davedraper.com/fusionbb/showtopic.php?tid/20120/tp/1/
I will follow Vince Girondas style of training and nutrition as much as I can. I was gonna start with 8x8 (with 16 sets for each muscle) but lucky me that Bill helped me in time. I will start with 6x6 very soon but first I have to do 3x12 for 1 week and 4x12 for another week. Gotta ramp it up the right way. I had 3 warmup-feeling the workout days. I already love this high density training. You feel alive and the muscles get ripped in a way I haven't felt before. And all this in 3 workouts. I can not wait to start the 6x6 routine and even more popular 8x8 routine!
But first things first!
3x12 is to be done for 1 week followed by 4x12 for 1 week.
My goal is to reduce my body fat and build muscles.
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Johnny O
Total Posts: 902
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02-22-09 08:37 PM - Post#530250
Great to have you on board. Takes a huge amount of courage to post pics and your plan. good luck!
Current challenge: Deadlift 2.5 x bodyweight
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Gunvald
Total Posts: 4442
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Week 1
Did a 60min morning cardio. Had to burn some of the calories from yesterday. Avrg. puls: 141
6 hours later I hit the gym.
The first set is always the warmup set of 20 reps where I try to get in some blood into the muscle.
Neckpress
65x20
100x12
100x12
100x12
I used wider grip this time and it felt much better. It felt like my chest was ripping apart. Loved it. The form was great and I hardly did 12 reps on last set.
BB press (behind neck)
30x20
60x12
60x12
60x12
I tried to do these like Bill advised. Worked good and I had tbh good pump after only 4 sets. Great form!
Triceps pushdown
30x20
45x12
45x12
45x12
Great pump, good form. Thumbless grip and elbows pinned to side.
12 sets - 13 min.
30 sec rest between sets and no extra rest between exercises. Unbelievably intense!
Threw in some cardio too. 30 min crosstraining. Great workout and the neckpress is just amazing if done right.
Todays intake:
2200cal
105gr fat
210gr protein
90gr carbs
Bill advised: 200 grams protein, 75-90 grams fat and 90 grams of carbohydrate would be a fair balance that would allow hard training but allow some fat loss.
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Gunvald
Total Posts: 4442
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02-22-09 08:55 PM - Post#530254
Great to have you on board. Takes a huge amount of courage to post pics and your plan. good luck!
Thanks Johnny!
Oh yeah it sure took some courage. Feels much better now when I got over with it.
46" waist is actually nothing that should be shown here and there.
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Laree
Total Posts: 26002
Country: Z
Show User Page
(Blog, Gallery, Shoutbox & Buddies etc...): No
Last Login IP: 162.158.63.64
Last Online: 06-15-23
User ID: 3
Login Name: ldraper
Date Agreed to Rules: 12-09-10
Country: Z
Occupation: Website work
info_have_been_training_since: 12-31-79
Primary Training Purpose: Fitness and strength beats aging badly
Real Email Address: ld@davedraper.com
Homepage: davedraper.com
(Rhymes with Marie)
Full name: Laree Draper
Gender: female
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02-22-09 09:04 PM - Post#530256
You're going to really have some great progress following the program Bill designed and logging here for accountability. Great to see this!
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Sweatn
Total Posts: 9275
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02-22-09 10:01 PM - Post#530271
30 seconds, yeah baby! Your a Gironda boy now... 
What we've got here is... failure to communicate. Some men you just can't reach.
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loneagle
Total Posts: 1491
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02-22-09 10:49 PM - Post#530283
Nice job! I'm glad to see you started a log. I'll be following along here. I'd like to recommend using Fitday.com to help track of your foods each day. It's free and has helped me a bunch since I started.
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Marooned Mike
Total Posts: 4169
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Excellent, Gunvald. 
2009 Motto: Thinking Positive, Being Positive 
"Start out easy & don't compete against anyone but yourself." -- Steve Reeves
"...work up to the number of repetitions that you feel necessary to do the trick. Don't hold yourself down to any hidebound number of repetitions." -- George F. Jowett
"Weight training is successful when you perservere." -- Mike Dayton |
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amr
Total Posts: 3250
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02-23-09 09:25 AM - Post#530364
great ur enthusiastic about it and thats a very important part of the transformation , the guys here are very helpful they helped me change my body in a year check before and after photos of me. and they are really cool about it , anything u need just ask
Oh God thy sea is so great and my boat is so small.
"Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself†prophet mohamed pbuh
check my bulking log :D plz
CURRENT CHALLENGE: Beat jesse in the Incline press HARD!  |
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Gunvald
Total Posts: 4442
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Done 5 workouts so far and this one was the best.
The focus was very high today. I didn't see or hear anyone around me.
One thing I discovered is that when I close my eyes I get even more in the zone. I visualise the muscle working and count reps. I should be careful with this though, because some exercises require open eyes. For example, squatting.
Chins (chins machine)
bw + 200lbs assistance - 20 reps
bw + 175lbs assistance - 12 reps
bw + 175lbs assistance - 12 reps
bw + 175lbs assistance - 12 reps
Oh man, talk about being embarassed. 175lbs assistance. 
Cable Rows v-bar
65x20
90x12
90x12
90x12
DB curls
11x20
17.5x12
17.5x12
17.5x12
These are done with thumbless grip, elbows pinned to sides.
BB Wrist Curls
28x20
40x12
40x12
40x12
16 sets - 17.5 min. 25-30 sec rest between sets.
Cardio: 20 min
Todays intake:
2100cal
90gr fat
220gr protein
90gr carbs
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rosiec
Total Posts: 5071
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02-23-09 08:00 PM - Post#530613
You'll be amazed how quickly that amount of assist will drop on the chins!! Especially as you drop a few pounds, so there's less of you to pull up
Go confidently in the direction of your dreams. Live the life you have imagined.
Henry David Thoreau |
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Gunvald
Total Posts: 4442
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You're going to really have some great progress following the program Bill designed and logging here for accountability. Great to see this!
I really hope so.
And maybe in couple of months if I do a good progress we no longer will laugh at my sumo waist.
30 seconds, yeah baby! Your a Gironda boy now...
And you better put some grunt into it because I'm coming for ya  Gotta beat you in CHINS!
Nice job! I'm glad to see you started a log. I'll be following along here. I'd like to recommend using Fitday.com to help track of your foods each day. It's free and has helped me a bunch since I started.
Thanks ill look into that.
Excellent, Gunvald.
Thank you MM
great ur enthusiastic about it and thats a very important part of the transformation , the guys here are very helpful they helped me change my body in a year check before and after photos of me. and they are really cool about it , anything u need just ask
Oh yeah, I'm more then enthusiastic. I'm obsessed about this. I will check your log tomorrow and leave a trace.
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Sweatn
Total Posts: 9275
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02-23-09 08:13 PM - Post#530620
Oh man, talk about being embarassed. 175lbs assistance.
Don't sweat it, the volume will do the job, muscles will grow, strength will come, just keep repeating!
What we've got here is... failure to communicate. Some men you just can't reach.
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Gunvald
Total Posts: 4442
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You'll be amazed how quickly that amount of assist will drop on the chins!! Especially as you drop a few pounds, so there's less of you to pull up
Yeah I sure hope so. Because this is way too embarrassing.
At least, it makes me work harder.
Don't sweat it, the volume will do the job, muscles will grow, strength will come, just keep repeating!
Will do. But if I still need assistance weight after 1 year I will be disappointed. Every set, rep and second counts.
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Marooned Mike
Total Posts: 4169
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Don't sweat it, the volume will do the job, muscles will grow, strength will come, just keep repeating!
Will do. But if I still need assistance weight after 1 year I will be disappointed. Every set, rep and second counts.
Perseverance (that is repeating & repeating & repeating) counts a lot too -- it will make everything come together in good time, so don't quit.
Keep Up The Good Work, G
2009 Motto: Thinking Positive, Being Positive
"Start out easy & don't compete against anyone but yourself." -- Steve Reeves
"...work up to the number of repetitions that you feel necessary to do the trick. Don't hold yourself down to any hidebound number of repetitions." -- George F. Jowett
"Weight training is successful when you perservere." -- Mike Dayton |
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Gunvald
Total Posts: 4442
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Perseverance (that is repeating & repeating & repeating) counts a lot too -- it will make everything come together in good time, so don't quit.
Keep Up The Good Work, G
Quit?
Never, but I have very high expectations.
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Gunvald
Total Posts: 4442
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Important update
Blll advised me to exhaust the 3x12/4x12 routine to the max before I move on to 6x6.
I'm currently doing 3x12 but I will start the 4x12 next week. I thought that 6x6 was more effective then 4x12 and that 4x12 was a warmup routine before starting with 6x6, that is why I wanted to start with it as soon as possible. 4x12 will be done for weeks maybe months.
When I get enough of it or see that I have depleted I will then jump to 6x6.
No rush here.
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Wicked Willie
Total Posts: 16864
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02-24-09 09:21 AM - Post#530761
Gunvald:
It's really not a matter of "superiority" of one set/rep over another. Look at it from a workload standard. When considering just the numbers...there is no difference between the 3x12 and the 6x6...both having you doing 36 reps total. From a weight standpoint, the 6x6 is better for the use of heavier weight...since you're doing half the rep count of the 3x12 in each set. However, the higher reps of the 3x12 allow for the stimulation of capillary perfusion through the pump and introduce a certain amount of muscular endurance. (conditioning) One is not necessarily better than the other...it depends upon what you are trying to achieve. Add an additional set of 12 (4x12) and now comparison is meaningless.
Once again...treat training like an eight course meal. Savor and FINISH each course before moving on to the next one.
Wicked
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Gunvald
Total Posts: 4442
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Bill I thought 3x12 and 4x12 was the same routine?
Or maybe not?
Because 3x12=36 reps and 4x12=48 reps.
The workload is different I can see that.
48reps vs 36reps. That is actually 1/3 more work then 3x12 routine.
If I have understood this right I should then exhaust the 3x12 before jumping on to 4x12 because these are 2 (slightly) different routines?
I hope I have understood this right this time.
Darn, I have a lot to learn.
Another day, another embarrassment
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Marooned Mike
Total Posts: 4169
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Your high expectations will be met if & when you continue to put in the work...
...do as WW instructs you & don't be so concerned as to the "why?" of it all right now (don't waste your time micro-analyzing every detail -- too much thinking takes energy); just know that it will all work together to eventually get you to where you want to be if & when you do as instructed...
...Don't even think that there are any short-cuts... Just do the work over & over & over again & you'll end-up much much better-off than you are now...
It's not like "instant pudding" or "fast-food" as what you want will take much effort over an extended period of time (& the more you want, the more time it will take to get it all)...
...Just keep at it knowing that it will work & that it will work very well for you (because it will)...
...you'll have that "miracle" you seek.
Note: I know that your doubts stem from someone else misguiding you for a long time, but the folks here really want you to succeed & they know of ways that really work well. WW is quite knowledgeable & won't steer you wrong, so follow his direction, get the results, then ask all about the details of "why-this?" & "why-not-that?" later
2009 Motto: Thinking Positive, Being Positive
"Start out easy & don't compete against anyone but yourself." -- Steve Reeves
"...work up to the number of repetitions that you feel necessary to do the trick. Don't hold yourself down to any hidebound number of repetitions." -- George F. Jowett
"Weight training is successful when you perservere." -- Mike Dayton |
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Gunvald
Total Posts: 4442
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MM
Good input mate.
I'm aware that I maybe ask a bit too many questions like "why" and "why not that ".
Absolutely not hesitating nor questioning Bill I just want to fully understand "why and how".
About 3x12 and 4x12 I must have misunderstood some things as explained in previous post.
I will however relax with questioning too much.
Gotta give Bill some break.
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Wicked Willie
Total Posts: 16864
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02-24-09 11:57 AM - Post#530836
Gunvald:
Yes, 3x12 and 4x12 are slightly different schemes Originally, I thought your level of conditioning was a little better so I advised you to do a quick ramp up to the 6x6 via a two week "break in" using 3x12 and then 4x12.
Based on your posts about how you are enjoying the movements and how your conditioning needed to improve...I've changed my recommendation to remaining on the 3x12 and then 4x12 until you feel they are no longer beneficial.
Try the 4x12 during your next full week...if you like it and you are still getting a good, full pump - ride that train until you run out of track. Although I won't act as your "trainer" after 30 days...I'll still respond to questions and help you out, just like I would anyone that asks.
At this stage, I feel that the higher reps will be more beneficial, although I probably can't quantify that...it's a gut feeling. No doubt you've been doing heavier weight, medium to low rep sets to failure under this other trainer. You increased your strength and gained a lot of useless tissue. The ultimate goal of using 3x12 or 4x12 (both medium high rep schemes, that is what they have in common) is to get to the point where you are using fairly heavy weight for high reps.
Of course, while doing this, you are still USING the weight, rather than MOVING it, understand? Once you get to the point where your focus becomes just moving the weight, rather than using and feeling the weight...you've gone too heavy. The higher rep scheme helps to prevent this, as well as develop conditioning.
Don't be embarrassed by your questions...just trust me to help you. In essence, I've placed my reputation on the line by taking you on. Since no compensation is involved, I have to produce results, else why would you stick with me?
Your results will come gradually enough that you probably won't visually notice them on a day to day basis...but your training and the way you feel will tell the story.
Wicked
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Gunvald
Total Posts: 4442
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02-24-09 01:15 PM - Post#530866
Of course, while doing this, you are still USING the weight, rather than MOVING it, understand?
I think I do :)
Good and smooth form, maximal muscle contact and I control the weight and not vice versa.
Reputation & Trust
I trust you.
And about the reputation?
No one is going to be disappointed. I give you my word on that one.
And now, off to a killer workout.
Todays workout has to be cut with at least 30 sec.
Peace
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dsun
Total Posts: 4565
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02-24-09 02:39 PM - Post#530885
Man, dsun is enjoying this thread!
David
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Gunvald
Total Posts: 4442
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02-24-09 06:35 PM - Post#530964
Todays workout was very satisfying.
12 sets - 16.5 min. (-90sec cut)
20 min cardio
I felt that I had more power and stamina today.
That is why I decided to rest 50-55 sec between sets. Last leg workout I rested 60 sec. It went very well today.
Front squat
45x20
65x12
65x12
65x12
50 sec rest between sets, good pump in only 4 sets.
Seated leg curl
50x20
70x12
70x12
70x12
Standing calf raise (smith machine)
20x45
12x65
12x65
12x65
These are done with 5 sec stop each rep. Felt much better this time and it didn't burn as much as last time.
The food today was the same as yesterday.
Felt hungrier today then yesterday but the will to succeed is getting stronger every day so hunger did not affect me so much today.
2100cal
90gr fat
220gr protein
90gr carbs
Can not wait for the chest/shoulder/tricep workout tomorrow! Time has to be cut with at least 30 sec. 
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Sweatn
Total Posts: 9275
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02-24-09 07:25 PM - Post#530980
Your going to have a very popular thread going here. Diet looks outstanding.
What we've got here is... failure to communicate. Some men you just can't reach.
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Marooned Mike
Total Posts: 4169
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02-24-09 08:49 PM - Post#531002
Excellent Job, G. Keep Up the Good Work
2009 Motto: Thinking Positive, Being Positive
"Start out easy & don't compete against anyone but yourself." -- Steve Reeves
"...work up to the number of repetitions that you feel necessary to do the trick. Don't hold yourself down to any hidebound number of repetitions." -- George F. Jowett
"Weight training is successful when you perservere." -- Mike Dayton |
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amr
Total Posts: 3250
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02-25-09 02:19 AM - Post#531063
keep up the good work man
Oh God thy sea is so great and my boat is so small.
"Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself†prophet mohamed pbuh
check my bulking log :D plz
CURRENT CHALLENGE: Beat jesse in the Incline press HARD! |
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Wicked Willie
Total Posts: 16864
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02-25-09 09:22 AM - Post#531116
Glad to hear that you're getting into a training "zone." Stay the course and train with your mind.
Wicked
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Gunvald
Total Posts: 4442
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02-25-09 09:12 PM - Post#531426
Well, what can one say.
Todays workout was the best one so far. (lol I say that every time)
12 sets - 11:48 min. (-72sec cut)
20 min cardio
The rest time between sets was around 25 sec.
I wasn't on the limit today but close enough. I shouldn't cut more then 2-3 sec/set next time.
Neckpress
65x20
100x12
100x12
100x12
Amazing feeling in my chest. I really feel how chest is working, great muscle contact. Used to bench at 180lbs for 6-8 reps and I never felt this.
BB press (behind neck)
30x20
60x12
60x12
60x12
Triceps pushdown
30x20
45x12
45x12
45x12
In the gym I train theres is no one who rests shorter then 1 min between sets. Most of them rest 1.5-3 mins and hardly have some density in their workouts. I noticed that people observed me today because of the very low rest time between sets. Felt good.
Same food as yesterday.
Thursday and Friday have different menu.
Strange thing with hunger, almost didn't feel it today.
2050cal
86gr fat
215gr protein
90gr carbs
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Gunvald
Total Posts: 4442
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02-25-09 09:30 PM - Post#531430
sweatn
I'm happy to hear that. But I could even make it better.
Carbs could be lowered down to 30-50 and fat/protein could be upped. But I think I will save this for the future because my body gotta get used to this intake first. Going to have a popular thread? naah.
MM and amr
Ty so much.
I will keep it up. I feel that my stamina is improving every day. Strange but I enjoy it. 
Bill
I will do my best. And I'm enjoying this "zone thingy"
It requires very high focus and mental preparation. I know I shouldn't think about training when I'm outside the gym but usually i prepare mentally couple hours before I hit the gym. It kinda helps.
One thing that I need to work on more is visualise the muscle I work. I guess it will come with time. I just need to keep on trying harder.
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Marooned Mike
Total Posts: 4169
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02-26-09 01:40 AM - Post#531472
...Todays workout was the best one so far. (lol I say that every time)...
That's great.
2009 Motto: Thinking Positive, Being Positive
"Start out easy & don't compete against anyone but yourself." -- Steve Reeves
"...work up to the number of repetitions that you feel necessary to do the trick. Don't hold yourself down to any hidebound number of repetitions." -- George F. Jowett
"Weight training is successful when you perservere." -- Mike Dayton |
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amr
Total Posts: 3250
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02-26-09 02:21 AM - Post#531477
u'll have a popular thread for several reasons:
A) u have will power
B) ur excited
C) we like gironda's stuff
D) WW is training u
E) ur making progress
Oh God thy sea is so great and my boat is so small.
"Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself†prophet mohamed pbuh
check my bulking log :D plz
CURRENT CHALLENGE: Beat jesse in the Incline press HARD! |
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Gunvald
Total Posts: 4442
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02-26-09 06:44 AM - Post#531486
...Todays workout was the best one so far. (lol I say that every time)...
That's great.
Oh yeah, as long as I make progress in the gym I will be very satisfied.
u'll have a popular thread for several reasons:
A) u have will power
B) ur excited
C) we like gironda's stuff
D) WW is training u
E) ur making progress
There is just one thing missing there to make a thread very popular.
Sense of humour, which I unfortunately do not have much of.
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amr
Total Posts: 3250
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02-26-09 07:53 AM - Post#531499
takes time to develop my friend
Oh God thy sea is so great and my boat is so small.
"Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself†prophet mohamed pbuh
check my bulking log :D plz
CURRENT CHALLENGE: Beat jesse in the Incline press HARD! |
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Wicked Willie
Total Posts: 16864
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02-26-09 09:31 AM - Post#531540
Gunvald:
You are learning the difference between hunger and appetite...that's good. Although difficult at first, you will quickly develop the discipline to ignore the persistent urgings of your "conditioned" appetite. If you only eat when actually physically hungered...you'll quickly reduce to a lower weight and your appetite will change to accommodate.
Once you've conquered your appetite, you can maintain a positive nitrogen balance by ingesting a few liver tablets, protein tablets or amino acids every couple of hours. This will also function to keep your blood sugar relatively constant...which will moderate or eliminate any "actual" hunger.
It is quite pleasing to me to see you say that each workout has been better than the previous and to view the decreasing rest times. Good job. I'm willing to bet that your "pumps" are greater than when you were "bulking" and that your joints don't bother you.
Continue to "dictate" to the weight the results you wish to obtain.
Wicked
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Gunvald
Total Posts: 4442
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02-26-09 07:36 PM - Post#531748
I gotta stop with this.
The best workout so far was today. (again)
Already when I woke up this morning I felt something was different. Felt like I was pumped with energy. Didn't even feel any hunger today.
16 sets - 16:28 min.
Last back/bic/fa workout took 17.5 min.
So it's a 62 sec cut down, oh yea!
No cardio today.
Chins (chins machine)
bw + 200lbs assistance - 20 reps
bw + 175lbs assistance - 12 reps
bw + 175lbs assistance - 12 reps
bw + 175lbs assistance - 12 reps
175 lbs felt easy today. Rest time will be 20 sec next time.
Cable Rows v-bar
65x20
90x12
90x12
90x12
rested 20 sec here, had more to give. Oh yea soon down to 15 sec which is the target.
DB curls
11x20
17.5x12
17.5x12
17.5x12
Almost failure on last set. Had maybe 2 more.
BB Wrist Curls
28x20
40x12
40x12
40x12
I have never had such a pump in my forearms like today.
I threw in some salad with olive oil today.
Not doing that again, +300 cal and 30gr fat. Ain't worth it, was just a test.
2350cal
120gr fat
190gr protein
95gr carbs
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Gunvald
Total Posts: 4442
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02-26-09 07:44 PM - Post#531750
Bill
Yes I have more pump now then when I was exercising heavy with low reps and 2-3 min. rest between sets.
I'm amazed how good pump I can get now in only 3-4 sets. No joint problems so far.
Btw, I think I lost some weight or maybe its just my mind playing tricks with me.
I will measure and weigh myself on Saturday.
Feeling nervous. 
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Wicked Willie
Total Posts: 16864
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Gunvald:
Don't worry yourself with the scale...there will be no people out there carrying around a scale, asking you what you weigh. Everyone will notice the appearance. If you must, weigh yourself every couple of weeks...no more. You will reach a point where the scale will show no weight loss...but you will appear more slender and muscular.
Muscle is heavier than fat, so this is quite possible - to look thinner while actually weighing a tad heavier.
Glad to hear you're enjoying training. Stick with it...it'll get even better.
Wicked
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Gunvald
Total Posts: 4442
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Alright Bill.
I will weigh myself once every month but I can't promise that I wont be checking my body in the mirror every day before I take a shower.
Every day I take a look in the mirror to see if I can see some changes :)
I know... I know...
It seems obsessed but I cant help it.
It has gone 9 days since I started and I sure can see a decent change already. The fat is melting and I havent even started to use the "twinturbos" yet.
Stick with it?
Oh yes, I love it. I'm no longer bored when I'm in the gym. Why?
Because my session used to be 1.5-2 hours long and 2-3 min. rest btw sets was so boring. But now, there is no time to get bored and every workout is very challenging, short and intense. The fact is, I enjoy it more and more for every day.
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Wicked Willie
Total Posts: 16864
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But now, there is no time to get bored and every workout is very challenging, short and intense. The fact is, I enjoy it more and more for every day.
This is the "money" statement and reason for training.
That is why training to failure doesn't work for me for very long. I get to the point where I dread the next session because it takes so much out of me. Gironda styled training suits certain parts of my personality better. Racing the clock while trying to keep the movement strict has an intensity/density all its own.
Wicked
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Marooned Mike
Total Posts: 4169
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Way To Go, G
You're doing great, big guy... keep it up... & I know you will (as you're having way too much fun to stop now: that is you're seeing &/or feeling good results so you're hooked on this good stuff & will continue to do great by it)...
2009 Motto: Thinking Positive, Being Positive
"Start out easy & don't compete against anyone but yourself." -- Steve Reeves
"...work up to the number of repetitions that you feel necessary to do the trick. Don't hold yourself down to any hidebound number of repetitions." -- George F. Jowett
"Weight training is successful when you perservere." -- Mike Dayton |
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Gunvald
Total Posts: 4442
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12 sets - 15:58 min. (-32 sec cut)
My legs burned bad after only 3 working sets.
Thats what 45 sec rest btw sets can do when squatting. Everything went great though and the pump I had in my calves was the best ever.
Didn't do cardio, again.
This time because honestly my legs felt weak.
Should have rested for 15 min. and then do the cardio.
Front squat
45x20
65x12
65x12
65x12
Seated leg curl
50x20
70x12
70x12
70x12
Standing calf raise (smith machine)
20x45
12x65
12x65
12x65
Intake:
2050cal
85gr fat
200gr protein
105gr carbs
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Gunvald
Total Posts: 4442
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This is the "money" statement and reason for training.
That is why training to failure doesn't work for me for very long. I get to the point where I dread the next session because it takes so much out of me. Gironda styled training suits certain parts of my personality better. Racing the clock while trying to keep the movement strict has an intensity/density all its own.
Wicked
Maybe its to early for me to say this but I feel that Gironda styled training fits/suits me much better then anything I tried so far. I don't know whats happening when I'm in the gym and how to describe it. Feel like some energetic animal during and after the workout. I feel so alive somehow.
Heavy training never gave me this feeling, I always felt too exhausted and didn't see forward to my workouts that much.
Oh yeah this is great fun, and I can only imagine how fun 8x8 is gonna be. (no Im not in a rush )
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Gunvald
Total Posts: 4442
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Way To Go, G
You're doing great, big guy... keep it up... & I know you will (as you're having way too much fun to stop now: that is you're seeing &/or feeling good results so you're hooked on this good stuff & will continue to do great by it)...
The big guy is doing good so far, yeah!
I know I seem cocky when I say this but nothing will stop me. Obsession is taking over me more and more for every day that passes. As long as I do my best I know that results will come. Also, thanks god I ran into this place and Bill. Feels like it was destined. All I have to do now is work my ass off to the limit.
I can do it.
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Wicked Willie
Total Posts: 16864
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02-27-09 07:25 PM - Post#532078
Gunvald:
As usual, I'm glad to hear that you're responding so positively to the training. Now, there is something that you need to do...you need to bridle your enthusiasm a bit and not let training become an obsession. Always leave the gym feeling that you could have done just a bit more.
"Maybe its to early for me to say this but I feel that Gironda styled training fits/suits me much better then anything I tried so far. I don't know whats happening when I'm in the gym and how to describe it. Feel like some energetic animal during and after the workout. I feel so alive somehow."
Isn't it great to find a training style that fits with your temperament and personality? That's why you leave the gym feeling good. Always leave something in the petrol tank for next time. "Train, don't strain."
Now, if I may get on my soapbox and orate a bit:
Heavy duty training or failure training takes a lot out of you...sometimes, more than you can put back before the next workout. What you are doing in essence, is creating a "mini-emergency" for your body and forcing your adrenal system to kick in. This shouldn't be done on a regular basis...it is just too taxing and makes huge demands on your recovery system.
Some people thrive on this...others, like myself, quickly burn out on it.
Gironda styled training functions in an aerobic zone, rather than anaerobic, so it is easier to recover from.
If you think 3x12 and 4x12 is good training, wait until you finally hit the 6x6. 8x8 will be for another time....crawl, walk, trot, run. You have to follow the logical progression.
Wicked
"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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Sweatn
Total Posts: 9275
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02-27-09 07:37 PM - Post#532081
Fun, fun, fun!
What we've got here is... failure to communicate. Some men you just can't reach.
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Gunvald
Total Posts: 4442
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03-01-09 07:26 PM - Post#532396
Started my Sunday morning with 60 min cardio.
In the evening I did the best workout so far and everything felt great. Bill said that I could try out 4x12 this week and if I still have a good pump and everything feels great then I should "ride the train until I run out of track".
Well the first 4x12 was done today and I had better pump then ever. The workout felt "easy" though I pushed myself over 95%. I feel that stamina has improved a lot for only 11 days. After 15 sets and 14 min 53 sec I was done.
15 sets - 14:53 min.
20 min cardio
Rest time was about 30 sec.
Neckpress
65x20
100x12
100x12
100x12
100x9+3, had to rest 5 sec to be able and do 3 last reps.
BB press (behind neck)
30x20
45x12
45x12
45x12
45x12
No more smith machine here. Using free barbell from now and on.
Triceps pushdown
30x20
45x12
45x12
45x12
45x12
Yesterdays intake was 10% less then last Saturday.
3500cal on cheat day is not that bad I think. Gonna be hard and lower it much more then this, at least for a while.
Last 4 days I do not feel that hungry.
Didn't even feel hungry today, don't know what's going on because I'm not using any supplements except protein powder, omega 3 fish oil and multivitamin & mineral tabs. Not even drinking coffee or tea. I cant possibly have gotten used to this low food intake in so short time? Well I hope I did but it seems too fast.
Really low intake today but I didn't need more.
At least that's how I felt, I wonder how this will affect my training tomorrow.
1700cal
83gr fat
165gr protein
65gr carbs
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Gunvald
Total Posts: 4442
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03-01-09 07:39 PM - Post#532398
Gunvald:
As usual, I'm glad to hear that you're responding so positively to the training. Now, there is something that you need to do...you need to bridle your enthusiasm a bit and not let training become an obsession. Always leave the gym feeling that you could have done just a bit more.
"Maybe its to early for me to say this but I feel that Gironda styled training fits/suits me much better then anything I tried so far. I don't know whats happening when I'm in the gym and how to describe it. Feel like some energetic animal during and after the workout. I feel so alive somehow."
Isn't it great to find a training style that fits with your temperament and personality? That's why you leave the gym feeling good. Always leave something in the petrol tank for next time. "Train, don't strain."
Now, if I may get on my soapbox and orate a bit:
Heavy duty training or failure training takes a lot out of you...sometimes, more than you can put back before the next workout. What you are doing in essence, is creating a "mini-emergency" for your body and forcing your adrenal system to kick in. This shouldn't be done on a regular basis...it is just too taxing and makes huge demands on your recovery system.
Some people thrive on this...others, like myself, quickly burn out on it.
Gironda styled training functions in an aerobic zone, rather than anaerobic, so it is easier to recover from.
If you think 3x12 and 4x12 is good training, wait until you finally hit the 6x6. 8x8 will be for another time....crawl, walk, trot, run. You have to follow the logical progression.
Wicked
It's hard but I will do my best.
There is a fine line between obsession and dedication. I wont let myself get obsessed.
It is indeed great to finally find something that feels 100% right. I love the adrenaline rush this training gives me. Between every set I feel alive. Its hard to explain. I have already become more alert even outside the gym. Thats how it feels tbh. So far this is too good and I haven't even scratched the surface yet.
Oh yeah, I will crawl, walk, trot and then run. I wanna do this the right way.
Loved the pump 4x12 gave me today.
Though it's only 1 more set I'm doing, i sure can feel at least 1/3 more pump in each muscle.
I think that I'm gonna enjoy this 4x12 a lot.
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Marooned Mike
Total Posts: 4169
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