Gunvald
Total Posts: 4442
|
Full Body: 15 sets ~ 17 mins
BW = 219 lbs
Dips
3x8 - bodyweight
(30 sec)
KB Row
3x8 - 45 lbs
(30 sec)
Barbell Shoulder Press
3x8 - 70 lbs
(30 sec)
Dumbbell Curls
3x8 - 30 lbs
(30 sec)
Stiff Legged Deadlifts
3x8 - 120 lbs
(60 sec)
_______________________
Gotta be honest and admit that it was very challenging to try and be as consistent as I planned to be so far into December month. I had done 7 Full Body sessions so far but planned to do 9 by now... and for the whole December I planned to do 15 Full Body sessions. Thats not gonna happen though because I ran into some "road blocks". That is totally fine though because I am not chasing perfection and "road blocks" are part of the this journey.
All in all things are going really well and the power or efficiency of Full Body workouts is feel-able every session. My best strength and cardiovascular gains were always the best with Full Body workouts, in my opinion nothing beats Full Body workouts for overall results. However, I gotta say that HYPERTROPHY is in my opinion best achieved with a PUMP SPLIT! Maybe push/legs/pull split.
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pink.pixie
Total Posts: 5576
|
 12-29-22 03:53 PM - Post#924038
OK so...
It is not 2009, it is [soon] 2023....
So I wish you all the best in 2023 and I am looking forward to all the pleasant surprises you come up with here. 
Gott Nytt År!
| Aut viam inveniam aut faciam. |
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Gunvald
Total Posts: 4442
|
OK so...
It is not 2009, it is [soon] 2023....
So I wish you all the best in 2023 and I am looking forward to all the pleasant surprises you come up with here.
Gott Nytt År!
Thank you very much, Pink! I am also looking forward all the things that will happen in 2023! Last time I was this excited about my training was back in 2009! This feels amazing! 2023 will be the best exercise year by far!
Happy New Year!
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Gunvald
Total Posts: 4442
|
Short review of 2022
I will not sugarcoat it and in all honesty, 2022 was not even half of what I expected it to be, maybe 30% as best! And instead of finishing this year strong I finished the year by taking 3 months off and losing almost all the strength and cardiovascular gains.
- One of the big goals was to really get my weight down to 190 lbs. But that never worked out, and here I am today weighing 222 lbs. My weight during this year was mostly around 212 and 225 lbs.
- Another big goal (maybe the biggest goal) was to be consistent with my training! I so wanted to give consistency a real shot and properly lower the intensity! Well, that didnt work out.
- I expected to be stronger than ever, I expected to beat many of my records but here I am being far from that.
- I actually thought that 2022 could be my best exercise year ever... but whithout a really good plan that I stick to, ofc I failed with my goal!
- Somehow... I feel okay about 2022. I didnt reach my goals, faaaar from it... but its over, its behind me, I learned from it and I dont feel for giving up... I feel strong and very motivated for year 2023.
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Gunvald
Total Posts: 4442
|
Plans for 2023
Goal
Simply put, 2023 will be the best year ever! 2023 will beat 2009 (which was my best exercise year ever) and this will happen with quite a nice margin. Bold claims eh? And how am I so sure that 2023 will be my best year ever? Here is exactly what will make 2023 the best year ever...
Consistency
...is going to be my main and most important weapon! And to be consistent I can NOT exercise like I did all these years! I dont mean Vince Gironda style but what I mean is I need to let go of all or nothing mindset and I also need to pace myself! Cant go crazy too often.. infact... going crazy.... blasting it... redlining... going gonzo... whatever you wanna call it... should be planned and executed smartly! Exercising smart is a must if I wanna succeed.
Plan
I have a plan and I will stick to it. Small adjustments and finetuning can be done but thats it. The main plan must be followed. I know what I really want to achieve and I will achieve it. Setting up the plan is easy but sticking to it and following it is very hard, and I know why, but I wont go into all that here and now because I will write 10 000 words about it lol! All I can say is, I will not let my emotions guide my exercise too much. I need a good or smart mix of emotions (doing what I love) and knowledge with common sense (knowing what works and what is productive)
Vince Gironda - satisfaction
I am no real Girondist, far from. I do like though his 6x6 and 3x8 in a Full Body way and 8x8 in a split way done in a cumulative fatigue style with straight sets, short rests and proper form. I will start the year with 6x6 Gironda styled training but not with typical Gironda exercises. I will however do the "main thing" which is cumulative fatigue training with straight sets and short rests between sets. During the year I will experiment a bit with some things... maybe 6 weeks blocks of something else, something different, something to spice things up. Could be push/pull/legs split with higher reps or whatevever else. ... but I also need some "wild time" LOL and that will be planned short bursts of something very satisfying and with serious intensity.... or as I like to call it.... "battles"
Maybe... Girondas train 21 rest 7 system but with some insane training.
What really matters to make 2023 best year ever is that I stay consistent.... no overtraining.... no layoffs.... no injuries and I need to throw in some important "wild time" here and there.... and ofc at the end of the year when I look back at my achievements it cant all be about numbers and the visual... satisfaction is important too...
Thats it.
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Gunvald
Total Posts: 4442
|
Full Body: 30 sets ~ 37 mins
BW= 222 lbs
Benchpress
6x6 - 110 lbs
(45 sec)
Kettlebell Row
6x6 - 35 lbs
(30 sec)
Shoulder Press
6x6 - 55 lbs
(45 sec)
Dumbell Curls
6x6 - 22 lbs
(45 sec)
Goblet Squats
6x6 - 10 kg or 22 lbs
(60 sec)
_________________________
This exercise was done today in the early afternoon...
Man... did I lose a lot of cardiovascular capacity! This is what you need when you do Gironda styled training. You gotta have a really good stamina or heart capacity if you wanna do proper Gironda styled blitz sessions especially if you do them in Full Body style! Now, todays session was far from proper, if I compare this session to my "in best shape" sessions then I can say that I used to use about 50% heavier weights on upper body exercises and more than 100% heavier weights for lower body exercises along with about 40% shorter rest periods between sets! Thats a huuuuge difference comparing now and then! Man I lost so much! Its laughable!!! 
But its all good... I gotta start somewhere and it will be immensely fun to experience fast buildup! Because of the muscle, strength, cardiovascular memory I will get them results very fast! In a matter of maybe 6 to 8 weeks I will be in a totally different state. To get there I will use Full Body workouts in a 6x6 Gironda style. I will exercise one day and rest one day. I am also on a diet. I will be eating 3-5 meals per day with free carbs (no more LCHF or IF). Calories? Maybe in average 2200-2300 or so.
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Gunvald
Total Posts: 4442
|
Full Body: 30 sets ~ 36 mins
BW= 222 lbs
Weighted Pushups
6x6 - 15 lbs
(45 sec)
Pendlay Row
6x6 - 80 lbs
(45 sec)
Military Press
6x6 - 55 lbs
(45 sec)
Barbell Curls
6x6 - 50 lbs
(45 sec)
Stiff Legged Deadlifts
6x6 - 65 lbs
(60 sec)
_________________________
Nice and easy 
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pink.pixie
Total Posts: 5576
|
01-03-23 07:09 PM - Post#924125
Great summary& attitude. Onward.
| Aut viam inveniam aut faciam. |
|
Gunvald
Total Posts: 4442
|
Full Body: 30 sets ~ 37 mins
BW= 222 lbs
Benchpress
6x6 - 110 lbs
(45 sec)
Kettlebell Row
6x6 - 40 lbs
(30 sec)
Shoulder Press
6x6 - 60 lbs
(45 sec)
Dumbell Curls
6x6 - 22 lbs
(45 sec)
Goblet Squats
6x6 - 12 kg or 26 lbs
(60 sec)
_________________________
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Gunvald
Total Posts: 4442
|
oh yeah... 01-07-23 06:37 AM - Post#924185
Great summary& attitude. Onward.
Thank you Pink!
The excitement is immense! I love it!
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Gunvald
Total Posts: 4442
|
Full Body: 30 sets ~ 38 mins
BW= 222 lbs
Benchpress
6x6 - 120 lbs
(45 sec)
Kettlebell Row
6x6 - 40 lbs
(45 sec)
Shoulder Press
6x6 - 62 lbs
(45 sec)
Dumbell Curls
6x6 - 26 lbs
(45 sec)
Goblet Squats
6x6 - 16 kg or 35 lbs
(60 sec)
_________________________
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Gunvald
Total Posts: 4442
|
Full Body: 30 sets ~ 35 mins
BW= 222 lbs
Weighted Pushups
6x6 - 25 lbs
(45 sec)
Pendlay Row
6x6 - 90 lbs
(45 sec)
Military Press
6x6 - 66 lbs
(45 sec)
Barbell Curls
6x6 - 55 lbs
(45 sec)
Stiff Legged Deadlifts
6x6 - 80 lbs
(60 sec)
_________________________
|
pink.pixie
Total Posts: 5576
|
01-10-23 12:07 PM - Post#924237
Possibility:
Perhaps listen to this guy on the Skaraborgs podd.
Eat, sleep, rest...than train... sorta.
https://www.youtube.com/watch?v=eG4B4chOSms
Sorry all English speaking guys, this is just for Vikings like Gunvald.
Interview with a man who used to be a Hero Gladiator on the Swedish version of the show.
| Aut viam inveniam aut faciam. |
|
Gunvald
Total Posts: 4442
|
Possibility:
Perhaps listen to this guy on the Skaraborgs podd.
Eat, sleep, rest...than train... sorta.
https://www.youtube.com/watch?v=eG4B4chOSms
Sorry all English speaking guys, this is just for Vikings like Gunvald.
Interview with a man who used to be a Hero Gladiator on the Swedish version of the show.
Ahhh, good old Roddy Benjaminson! Knew about him already in the old days of "BK" (Bodybuilding & Kraftsport) nuvarande "Body".
Listening to the podcast right now, I'm half way in and I am really enjoying it. Reko kille!
edit: Sorry all English speaking guys, this is just for Vikings like Gunvald.
haaaa! me Viking! I wish!!!
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Gunvald
Total Posts: 4442
|
Full Body: 30 sets ~ 37 mins
BW= 222 lbs
Benchpress
6x6 - 125 lbs
(45 sec)
Kettlebell Row
6x6 - 40 lbs
(45 sec)
Shoulder Press
6x6 - 65 lbs
(45 sec)
Dumbell Curls
6x6 - 26 lbs
(45 sec)
Goblet Squats
6x6 - 16 kg or 35 lbs
(60 sec)
_________________________
|
Gunvald
Total Posts: 4442
|
Full Body: 30 sets ~ 35 mins
BW= 222 lbs
Weighted Pushups
6x6 - 28 lbs
(45 sec)
Pendlay Row
6x6 - 90 lbs
(45 sec)
Military Press
6x6 - 66 lbs
( 40 sec)
Barbell Curls
6x6 - 55 lbs
( 40 sec)
Goblet Squats
6x6 - 18 kg or 40 lbs
(60 sec)
_________________________
Everything is going great so far.
|
Gunvald
Total Posts: 4442
|
Full Body: 30 sets ~ 33 mins
BW= 222 lbs
Benchpress
6x6 - 125 lbs
( 40 sec)
Kettlebell Row
6x6 - 45 lbs
( 40 sec)
DB Shoulder Press
6x6 - 30 lbs
( 40 sec)
Dumbell Curls
6x6 - 26 lbs
( 40 sec)
Stiff Legged Deadlifts
6x6 - 95 lbs
( 55 sec)
_________________________
|
Gunvald
Total Posts: 4442
|
Full Body: 30 sets ~ 34 mins
BW= 222 lbs
Weighted Pushups
6x6 - 28 lbs
( 40 sec)
Pendlay Row
6x6 - 90 lbs
( 40 sec)
Military Press
6x6 - 66 lbs
(40 sec)
Barbell Curls
6x6 - 55 lbs
(40 sec)
Goblet Squats
6x6 - 18 kg or 40 lbs
( 55 sec)
_________________________
The urge in me to push harder or harcore is growing, but I will keep on pacing myself and stick to the plan. Nice and steady, not easy but not too hard. Not maximum satisfaction but satisfying enough.
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Gunvald
Total Posts: 4442
|
Full Body: 30 sets ~ 33 mins
BW= 219 lbs
Benchpress
6x6 - 125 lbs
(40 sec)
Kettlebell Row
6x6 - 45 lbs
(40 sec)
DB Shoulder Press
6x6 - 30 lbs
(40 sec)
Dumbell Curls
6x6 - 26 lbs
(40 sec)
Stiff Legged Deadlifts
6x6 - 100 lbs
(55 sec)
_________________________
Almost 3 weeks in and so far I managed to do a Full Body session every other day. No signs of overtraining or even beeing slightly worn out. I leave the exercise fresh. This is unsual to me but its the right way, especially when cutting weight.
Today though I felt extra energetic so I threw in burns (partial reps) on the last set of every exercise except stiff legged deadlifts. I think I feel a bit slammed, but just a tiny bit! Not gonna do this everytime, gotta be careful how hard I push. Gonna be interestin to see how I feel next session.
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AAnnunz
Total Posts: 24932
|
01-20-23 09:18 AM - Post#924387
Great synopsis and plan, young man. You've laid things out nicely and are off to a good start. Here's to 2023 being your best year ever!
| Be strong. Be in shape. Be a man among men, regardless of your age or circumstances. |
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Gunvald
Total Posts: 4442
|
Great synopsis and plan, young man. You've laid things out nicely and are off to a good start. Here's to 2023 being your best year ever!
Thanks Uncle Al!
You are my inspiration, you and Judge John are just amazing.
I'm reading your log almost every time you update it and its a blast, especially lately!
PS.
So far so good into 2023, I so will make this year best ever. The plan is to lean out properly, sub 180 lbs and then start building mass and strength like a... &%¤#!
PS2.
I will break many personal records this year.
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Gunvald
Total Posts: 4442
|
Full Body: 30 sets ~ 38 mins
BW= 219 lbs
Weighted Pushups
6x6 - 30 lbs
(40 sec)
Pendlay Row
6x6 - 95 lbs
(40 sec)
Military Press
6x6 - 75 lbs
(60 sec)
Barbell Curls
6x6 - 65 lbs
(60 sec)
Goblet Squats
6x6 - 18 kg or 40 lbs
(50 sec)
_________________________
Extremely energetic today and also big boost in strength and endurance. Its crazy how fast I am regaining strength and endurance, faster than ever. Every session since I came back after a 3 months layoff I feel very fast improvements. All this without pushing as hard as before, thats so weird! Train less hard but get fastest and best results ever that you experienced, hahahaha what is this!!!!
Today I had to work very hard (mentally) to PACE myself and not go overboard with pushing. I did though increase weights for all exercises except Goblet Squats. But I also increased resting times for presses and curls by 20 sec or 50% because the jump in weight was 15% resp. 20%! To be able to handle the weight increase I simply added 20 sec rest btw sets and that made a significant difference along with me counting on my super energy today. Despite all this I had a looooooot of reps left in the tank for weighted pushups, curls and especially shoulder presses.... that was crazy tbh!
I must now be very, very careful! The emotions are taking over and I wanna go crazy with exercising. I wanna get into those battles like back in time but I shouldnt do that... I am cutting weight and I'm doing a Full Body along with cardio every other day... to be able and continue doing this I can not go overboard!
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Gunvald
Total Posts: 4442
|
Full Body: 30 sets ~ 37 mins
BW= 218 lbs
Benchpress
6x6 - 125 lbs
(40 sec)
Kettlebell Row
6x6 - 45 lbs
(40 sec)
DB Shoulder Press
6x6 - 35 lbs
(60 sec)
Dumbell Curls
6x6 - 30 lbs
(60 sec)
Stiff Legged Deadlifts
6x6 - 105 lbs
(50 sec)
_________________________
Feeling very energetic so I increased the weights for shoulders and biceps. The weight increase required longer resting times between sets (from 40 to 60 sec)... A lot of burns thrown in on the last set of each exercise (except SLDL). Didnt go too hard (85 to 90%) but feeling a bit winded though so next session is gonna be interesting. If I still feel winded next session then I will take 1-2 sessions of deload.
I am feeling improvements every session, sometimes a proper boost from session to session. I wonder how long this will continue... probably till I catch up to my old strength and endurance and then it will be a proper stop... in any case I am enjoying it highly as long as it lasts
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Gunvald
Total Posts: 4442
|
Full Body: 30 sets ~ 35 mins
BW= 218 lbs
Weighted Pushups
6x6 - 30 lbs
(40 sec)
Pendlay Row
6x6 - 95 lbs
(40 sec)
Military Press
6x6 - 80 lbs
(55 sec)
Barbell Curls
6x6 - 65 lbs
(55 sec)
Stiff Legged Deadlifts
6x6 - 105 lbs
(50 sec)
_________________________
This session was done earlier today in the morning. Didnt have time for cardio or for shower lol! Had to rush and take care of some things. Lowered the resting times for militarypress, curls and SLDL. Also I felt strength increase on all exercises except weighted pushups and curls. Nice! Tomorrow is a rest day and then I think I may go for a harder session on Saturday, prolly shouldnt, but I'll see.
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Gunvald
Total Posts: 4442
|
Full Body: 30 sets ~ 36 mins
BW= 218 lbs
Weighted Pushups
6x6 - 30 lbs
(40 sec)
Pendlay Row
6x6 - 95 lbs
(40 sec)
Military Press
6x6 - 80 lbs
(50 sec)
Barbell Curls
6x6 - 65 lbs
(50 sec)
Stiff Legged Deadlifts
6x6 - 105 lbs
(50 sec)
_________________________
Todays session was very hard to execute. I only slept 5 hours and 20 minutes (this almost never happens). I kept the same resistance as last time, well actually I reduced resting times for militarypress and curls so thats actually harder training or more resistance than last time. I dont strive to exercise harder every session. The good thing is that I have now learned my lesson and will for sure exercise easier / have a light session those days I feel like this. As AMR said about exercise sessions a decade ago... "they cant all be gems"
And he is so right. We have great sessions, good sessions, decent sessions, lousy sessions, bad sessions and even no sessions sometimes. It all depends, so gotta exercise accordingly to have your body feels.
So, gotta compensate for this lack of sleep. Gonna nap 2 hours now and will force myself to sleep extra long tonight and tomorrow. Lets see how that works out for the next FULL BODY in 2 days.
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Gunvald
Total Posts: 4442
|
Full Body: 30 sets ~ 35 mins
BW= 217 lbs
Benchpress
6x6 - 125 lbs
(35 sec)
Kettlebell Row
6x6 - 45 lbs
(35 sec)
DB Shoulder Press
6x6 - 35 lbs
(55 sec)
Dumbell Curls
6x6 - 30 lbs
(55 sec)
Goblet Squats
6x6 - 18 kg or 40 lbs
(50 sec)
_________________________
Strength and endurance increase... session after session for a month now... I know its because I came back from a 3 months layoff but still. its awesome. I am fresh and getting the best results ever after a layoff, and I did many many layoffs and comebacks. At least 20 lol! The reason I am getting the best results is only because of 1 change that I made... I do not exercise as hard as I used to do. I leave some in the tank, thus I recover and thus I dont get into overtraining state like I always, always used to!
Next Full Body in 2 days...
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Gunvald
Total Posts: 4442
|
Since this community is shutting down and getting archived in 4 weeks... I will make those 4 last weeks a memorable exercise experience and a show off for my log and IOL... Its time to get into Ulfsark mode and battle it out!
Damn...
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Gunvald
Total Posts: 4442
|
Upper Body: 24 sets ~ 21 min
BW = 215 lbs
Benchpress
6x6 - 136 lbs
(30 sec)
Barbell Row
6x6 - 100 lbs
(30 sec)
Barbell Shoulderpress
6x6 - 70 lbs
(30 sec)
Barbell Curls
6x6 - 60 lbs
(30 sec)
______________________
ULFSARK MODE...
Time to ramp it up baby... Ulfsark mode enabled! These last 4 weeks I am going into a berserk mode and will push hardcore.. exertion levels will eventually reach the levels that I used to do back in time... I will dip into those battles that I loved... this will exhaust me and give me immense pleasure but it will only be for these next 4 weeks as a goodbye to IOL and closure of this IOL journal / log of mine...
TODAY...
I start with a proper rampup... not maximum effort yet but I sure felt a tiny bit of them old battles that I used to have...RI (resting intervals) between sets are dropped to 30 seconds and weight is ramped up for bench and rows... I exerted myself to 90% on bench...89% on rows... 88 on shoulderpress and 85% on curls...This is nothing compared to whats incoming soon... I will dive in hardcore... failure and close to failure for maximum satisfaction baby! Just like back in time... the battles are gonna be glorious!
FULL BODYS?
Full Body and cardio would drain me way too much and I would get owned if I REALLY tried to go for this "Ulfsark" mode with Full Body workouts + cardio... so UPPER BODY 6x6 it is... also the faster you work the less chance to run out of "nervous energy" and thus I am dropping them both for the next 4 weeks... I need BLITZ upper body sessions where I execute my 24 sets in max 24 minutes...
DIET?
During January I dropped 7 lbs and thats without being decarbed... if I decarb (get rid of carbs) I will lose another 4 lbs.. this was on exactly 2500 calories per day in average and between 120 and 160 gr of protein per day... and alot of carbs... I also ate 3 meals per day.. sometimes 4.... and this worked like a charm, more effective weightloss than IF + LCHF + 1 meal per day with less calories and sucha torture! Never again!
Anyway... I am pausing my 2500 calorie DIET for next 4 weeks and I will ramp up the calories to 3000... I'll throw in 1 extra meal a bit more protein and thats that. Dont wanna be in calorie deficit for them serious battles that are incoming! I reckon that at 3000 calories I will maintain my weight with Upper Body workouts done 4-5 times per week.... Now lets have 4 glorious weeks of exercise and then start a new chapter of my journey...
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Gunvald
Total Posts: 4442
|
Shoulders and Biceps: 24 sets ~ 28 min
BW = 215 lbs
Shoulder Barbell Press
6x6 - 80 lbs
(50 sec)
Side Laterals
6x6 - 20 lbs
(50 sec)
Dumbbell Curls
6x6 - 35 lbs
(50 sec)
Scoop DB Curls
6x6 - 30 lbs
(50 sec)
_________________________ ___
I'll make these last 4 weeks very memorable.
I will run the 6x6 shoulder + biceps and 6x6 chest + back split for my remaining time here on IronOnline.
Today I ramped up the weights and changed most of the exercises. To be able and handle these heavier weights I ramped up the RI (resting intervals) to 50 sec between sets for each exercise. Didnt go close to failure anywhere. Had no problems handling 80 lbs shoulderpress with full depth and full range of motion ona 6x6 and 50 sec rest. Also, starting with shoulderpress as first exercise and not being used from benchpress boosts my shoulderpress power quite a lot. Sidelaterals felt heavy enough and so did both curl exercises... the weights are set here and from now and on its time to drop the RI 5 sec every session till the end of this month. Eventually I'll rest 15 to 20 sec btw sets and its going to be brutally hard for my muscles but also cardiovascular system.. I'll reach all the way to failure or very close to it for the probably... maybe last 10-12 days... The 24 sets sessions will be around 28 to 30 minutes to begin with but they wil get shorter every session and eventually I'll dip down to some real deal battles where I will execute 24 sets properly below 20 minutes.
I ditched my DIET for the next 4 weeks and I am ona calorie plus. I'm eating 3200 cals per day and I'm thinking to buy today Creatine Monohydrate (I usually dont use that stuff, used it a few times in my life maybe). And about preworkout boosters? I dont need any preworkout stuff that will boost me up... I have something much better than that... emotions combined with special music that together with deep emotional state enable proper boost in power for me for a short while... for now I am careful with this but last 10-12 days I will be maximizing this and get into a real deal flight and fight mode... all this for maximum performance these last 10-12 days and extreme enjoyment... muahahaha1!! leeeettsssss gooooooooooooo!!
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pink.pixie
Total Posts: 5576
|
I'll make these last 4 weeks very memorable.
That's the spirit.
| Aut viam inveniam aut faciam. |
|
Gunvald
Total Posts: 4442
|
Chest and Back: 24 sets ~ 35 mins
Starting with 60 sec RI btw sets for chest and back and will drop the RI by 5 sec for each exercise every session. The goal is to reach down to 20 sec btw sets for the final 6x6 Gironda session for IronOnline. That will be done on 28 February ina Upper Body furious 48 sets session executed in less than 40 minutes. Gonna be a wild ending to this log.
What can I say about todays session then? Well... lol to begin with... resting 1 minute between sets is an eternity! I felt so much recovery! 1 minute rest btw sets doesnt require much cardiovascular capacity now that I am in much better shape than 5 weeks ago. Its crazy how much stamina or output I re-gained in such short time. So executing 24 sets in extremely long 35 minutes was way too easy. I will cut this down to sub 20 minutes in a few weeks by resting 15 to 20 sec btw sets and without any rest btw exercises themselves. Gonna be a blast!
DIPS
6x6 - BW 215 lbs
(60 sec)
Weighted Pushups
6x6 - 20 lbs
(60 sec)
Latpulldown
6x6 - 125 lbs
(60 sec)
Dummbell Row
6x6 - 55 lbs
(60 sec)
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Gunvald
Total Posts: 4442
|
yeah.... 02-06-23 03:47 AM - Post#924691
I'll make these last 4 weeks very memorable.
That's the spirit.
Thank you Pink...
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Gunvald
Total Posts: 4442
|
Shoulders and Biceps: 24 sets ~ 26 min
BW = 215 lbs
Shoulder Barbell Press
6x6 - 80 lbs
( 45 sec)
Side Laterals
6x6 - 20 lbs
( 45 sec)
Dumbbell Curls
6x6 - 35 lbs
( 45 sec)
Scoop DB Curls
6x6 - 30 lbs
( 45 sec)
_________________________ ___
Man, the immense boost in strength and stamina!!! This could be (last 5 weeks) my best "regaining" of strength and cardiovascular capacity after a longer layoff (3 months this time). The difference this time is that I am not on a diet, not eating low carb or no carb and not doing 1 meal per day which was too extreme for my body. This is awesome, and the only "supplement" I am using right now is protein powder. Decided not to go for creatine or anything else.
I got 22 days left and I am gonna try to peak on 28 February on the day of IronOnline closure.
So resting times got dropped from 50 sec to 45 on all exercises and that cut the session down from 28 to 26 minutes. Next time I'm doing shoulders and biceps I am going for 40 sec RI. Things will start to get tough very soon. Oh yeah, let them battles come.
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Gunvald
Total Posts: 4442
|
Chest and Back: 24 sets ~ 32 mins
RI btw sets dropped from 60 to 55 sec and also a bit less rest btw exercises resulted in a 3 minutes overall timecut. I'm down to 32 min for 24 sets of chest and back now and I gotta say this feels so long. Cant wait to dip down to at least mid 20's
I lost a lot of DIPS strength because of the 3 months layoff but I will be catching up rapidly... session after session I am re-gaining what I lost. The goal for the end of this month for DIPS is 6x6 bodyweight legit DIPS done witha 20 sec rest btw sets.
DIPS
6x6 - BW 215 lbs
( 55 sec)
Weighted Pushups
6x6 - 20 lbs
( 55 sec)
Latpulldown
6x6 - 125 lbs
( 55 sec)
Dummbell Row
6x6 - 55 lbs
( 55 sec)
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Gunvald
Total Posts: 4442
|
Shoulders and Biceps: 24 sets ~ 24 min
Phew, 3 days in a row of exercising feels a bit too much, felt it today properly. I'm changing this to 1 day of exercise followed by 1 day of rest or I'll get owned very fast.
Dropped the RI from 45 to 40 sec btw sets, this now is starting to feel toughish. I hope I wont run out of boost, got 19 days left. Tomorrow is a rest day that I really need. Will eat extra well today and tomorrow and also sleep extra.
Shoulder Barbell Press
6x6 - 80 lbs
( 40 sec)
Side Laterals
6x6 - 20 lbs
( 40 sec)
Dumbbell Curls
6x6 - 35 lbs
( 40 sec)
Scoop DB Curls
6x6 - 30 lbs
( 40 sec)
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Gunvald
Total Posts: 4442
|
Chest and Back: 24 sets ~ 30 mins
Boom baby! 3 days of full rest resulted in proper recovery! Today I felt strength increase in every exercise and thats even after lowering the RI btw sets from last times 55 sec to todays 50 sec. Biggest re-gain is in DIPS! So, overall total time is now down to 30 minutes for chest and back and soon I'm sub 30 minutes here, cant wait! I left the exercise session nice and fresh, didnt even reach 90% of exertion on any exercise, maximum was 87% for DIPS and lowest was 83% for DB ROWS! Need to up the weights for DB ROWS.... maybe 60 lbs...
If I am fresh tomorrow ima hit shoulders and biceps! We'll see!
DIPS
6x6 - BW 217 lbs
( 50 sec)
Weighted Pushups
6x6 - 20 lbs
( 50 sec)
Latpulldown
6x6 - 125 lbs
( 50 sec)
Dummbell Row
6x6 - 55 lbs
( 50 sec)
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Gunvald
Total Posts: 4442
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Chest and Back: 24 sets ~ 28 mins
Increased the weight for DB Rows from 55 to 62 lbs... and weighted pushups from 20 to 25 lbs... previous weights started to feel kinda not that much challenging... I'm finally down sub 30 minutes for chest and back! Lovely!
DIPS
6x6 - BW 218 lbs
( 45 sec)
Weighted Pushups
6x6 - 25 lbs
( 45 sec)
Latpulldown
6x6 - 125 lbs
( 45 sec)
Dummbell Row
6x6 - 60 lbs
( 45 sec)
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Gunvald
Total Posts: 4442
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Shoulders and Biceps: 24 sets ~ 23 min
Reached max level on DB Curls! I may manage 30 sec RI till the end of this month without creative cheating (swinging the weight up a bit) but thats it. I aimed to get down to 20 sec RI btw sets for all exercises but there is not enough time to do this for all the exercises...if I just had a few extra weeks I woulda broken many records because I am on the best roll ever! Honestly...I never had such extremely fast "RE-GAINS" after a few months layoff / rest from exercise! Why I wonder? Smarter training (not going all out every session on at least half of the exercises) along with very powerful emotions and extremely highly set goal! Mostly I would say its because of the smarter training. Weird that exercising less hard (not going all out or close to redline) gives you better results. Hilarious in my opinion!!!! But thats how it is... except if you do some proper Mike Mentzer HEAVY-DUTY (late version) with minimum volume and 1 to 2 weeks rest between exercise sessions... well then... you do go all out and beyond!
Shoulder Barbell Press
6x6 - 80 lbs
( 35 sec)
Side Laterals
6x6 - 20 lbs
( 35 sec)
Dumbbell Curls
6x6 - 35 lbs
( 35 sec)
Scoop DB Curls
6x6 - 25 lbs
( 35 sec)
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pink.pixie
Total Posts: 5576
|
well then... you do go all out and beyond!
Right, Gunvald's style 
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Gunvald
Total Posts: 4442
|
well then... you do go all out and beyond!
Right, Gunvald's style
Hehe  , not anymore though. Things started to change slowly since summer of 2020 and today I am not exercising like that anymore. I may go hardcore the last week of this month so I can peak out, but thats it.
But... who knows what happens in the future
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Gunvald
Total Posts: 4442
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Chest and Back: 24 sets ~ 26 mins
DIPS are getting very tough. Videod myself today to see how deep I go and the depth was better than expected, was just below 90 degrees elbows with no upper body (thoracic) twisting whatsoever. Dont need to go deeper than this.
I'm thinking to do a Full Body 30 sets workout as a last exercise session of IronOnline, and that would be on either 27 or 28 February. I planned to do a 48 sets "twin turbo" 6x6 but thats too much lol! I'd rather go absolute FULL ULFSARK mode with 30 sets than to do 48 sets of sub redline performance. This is not how I exercise anymore but as a last exercise session of IronOnline I'll do it with serious enjoyment. Oh yeah... so most likely a Full Body of 30 sets done in max 20 minutes! Thats crazy hard but man, I'm going for it! Ima blast it! I just hope I dont drop dead LMAO!
DIPS
6x6 - BW 219 lbs
( 40 sec)
Weighted Pushups
6x6 - 28 lbs
( 40 sec)
Latpulldown
6x6 - 125 lbs
( 40 sec)
Dummbell Row
6x6 - 62 lbs
( 40 sec)
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Gunvald
Total Posts: 4442
|
Chest and Back: 24 sets ~ 24 mins
Wow, sucha boost in strength and cardiovascular capacity! Cant believe the increase just from the previous session. Todays session was exactly the same as the one 2 days ago but with 1 adjustment which was dropped rest btw sets from 40 sec down to 35 sec. All exercises felt easier but especially DIPS! I did not go all out on any exercise, saving that for the last session of IronOnline that will happen in 6-7 days. I wanna peak out and have a blasting and special session as a last one here on IOL. Cant believe IronOnline is done soon, man!
DIPS
6x6 - BW 219 lbs
(35 sec)
Weighted Pushups
6x6 - 28 lbs
(35 sec)
Latpulldown
6x6 - 125 lbs
(35 sec)
Dummbell Row
6x6 - 62 lbs
(35 sec)
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pink.pixie
Total Posts: 5576
|
Join us at the mailing list
iolfriends+owner@groups.io
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Gunvald
Total Posts: 4442
|
Shoulders and Biceps: 24 sets ~ 21 min
The carddiovascular boost (regain of what I had before) is quite crazy... feeling it from session to session...same with strength increase... these are prolly my best regains (after a layoff which I had so many of during all these years) ever... biggest reason for that is because I dont redline/go as hard as before and I let myself rest 1 day after every session (well, most of the time)... this combination seems to be insanely effective!
This is what my wonderful ex-trainer Wicked Willie many times tried to get into my head but I never listened! Instead I let my deep emotions drive me... good Lord if I only listened to WW... and CJ... and also my wife I woulda been in another dimension with my training and results by now! People... whoever reads this now and in the far future... dont become slave to your emotions when it comes to exercise and results! Dont learn the hard and loooong way! Be critical in your thinking but dont be 100% stubborn bull like me and realize a decade later that you did things wrong... Maybe you're thinking that its part of the journey??? well, yeah, sure thing, but it shouldnt take you over a decade to understand simple but extremely important fundamentals of something as simple as bodybuilding! In simple words... train and dont strain! make haste slowly! coax your gains! baby steps!
Anyway..
24 sets done in 21 minutes with tons of cardiovascular capacity left...30 sec rest btw sets feels quite normal now... I think I am very close to my best cardiovascular "Gironda shape"! Its fascinating that you get better results by training less hard than 100 or 95%... I guess for us naturals its not really about "no pain no gain" but its more about "NO BRAIN NO GAIN"
Shoulder Barbell Press
6x6 - 80 lbs
( 30 sec)
Side Laterals
6x6 - 20 lbs
( 30 sec)
Dumbbell Curls
6x6 - 32 lbs
( 30 sec)
Scoop DB Curls
6x6 - 24 lbs
( 30 sec)
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Gunvald
Total Posts: 4442
|
Join us at the mailing list
iolfriends+owner@groups.io
I created an account but cant find your "mailing list"
How do I find you guys? How do I join the IOL group?
|
Gunvald
Total Posts: 4442
|
Upper Body: 24 sets in 16 minutes
BW = 222 lbs
DIPS
6x6
( 20 sec)
Lat Pulldowns
6x6 - 125 lbs
( 20 sec)
Military Press - full depth
6x6 - 80 lbs
( 20 sec)
DB Curls
6x6 - 32 lbs
( 20 sec)
________________
The last one...
A very hardcore 24 sets upper body done in 16 minutes! Cardiovascularly I was at the proper high level reaching an avarage heartrate of 150 BPM (Gironda style 6x6 and especially 8x8 straight sets and short rests is some serious cardio) for the whole 16 minutes while the maximum was 172 BPM. I pushed to the fail on the last set of every exercise and couldnt manage all reps on DIPS and SHOULDERPRESSES and thus had to take rest pause and then reach fail. It was insanely hard and I gotta say... this is how I used to train almost every session.. sometimes a bit less hard than this but honestly... overall it was mostly like this on all exercises except squats, deadlifts and SLDL! I am so happy that I left this style of training (redlining/going too hard) and nowadays I am not pushing that hardcore... its so much easier to exercise when you dont redline! its a vacation compared to what I used to do! Coaxing your gains, not obsessing about results and leaving the gym fresh is the best way and thats my new way since a while ago. I'm also getting better results which IMO is so funny haha! Train less hard but get better results, yeah, I like that!
So I had a 3 months layoff and I came back and started proper exercise 1 January 2023. When I came back I was faaaar from my best shape. Today, 2 months later I can say that I am 95% close to my best shape (strength and cardiovascular capacity). The re-gains (muscle and "stamina" memory) that I had in those 2 months are the best and fastest I ever had! I did many layoffs and comebacks (over 20 prolly) so I got plenty to compare with. And all this done with smarter training, less pushing hard, more rest days than exercise days and no obsessing about results. I love it! I'm so excited to continue my exercise and health journey. I feel like so far it has all been a warmup and the real thing is just starting!
Anyway...  Ima miss this place so much... I been here since 2009 and this is by far the best and most exercise and health wellbehaved community existing! In a way it feels like "home" and its a proper part of me... This place is very unique, different and I will forever have wonderful memories of IronOnline... Thank you everyone... especially....
WW
Pink
Judge
Al
Amr
Laree
DanJohn
and... those in heaven...
Dave
CJ
Sweatn
Manor
Jesse
whoever wants to say hi or anything else can email me at: gunvaldirononline@gmail.com
Godspeed!
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pink.pixie
Total Posts: 5576
|
OMG Gunvald!
I remember when you joined and I was thinking: What?
What an incredible journey it became! Thank you!
| Aut viam inveniam aut faciam. |
Edited by pink.pixie on 03-02-23 04:47 AM. Reason for edit: No reason given.
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Gunvald
Total Posts: 4442
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OMG Gunvald!
I remember when you joined and I was thinking: What?
What an incredible journey it became! Thank you!
Ahhhh, 2009 was a superbly exciting year! Man it was soooooo fun! New style of training and so much fun and support from this wonderful community! So many cool people here and so much history. And then the Gironda styled training that I enjoyed so much! I so loved 6x6 and 8x8 setups with blitz sessions! So different compared to what I was doing before and I loved it!
With the help of IronOnline in 10 months I really transformed myself. Not only the look but also the fitness level. I was overthrilled and now it was time to keep on doing what I was doing (Gironda style) but in my special way. Which even today I cant really trully explain what it was.. not really sure about that... but I guess I was chasing some magical way... some magical program to enable me insane progress and results...For me I guess it was to push harder than anyone else by faaaaar.... So I pushed hardcore and even thought that 8x8 is some true magic and I will tame it and get something extreme out of it (crazy eh) but all that resulted in was me being OVERTRAINED hardcore and thus taking layoffs several times every year that lasted from several weeks to as long as almost a year. Coming back and thinking that this time I got it! Its gonna workout!
But all this time... the secret is... well there is no secret! No secret programs and special hidden ways that will enable you to gain extreme results! Just lift weights and enjoy it! Find what style you like and what works for you but also dont get yourself injured! See to it that you take care of the RECOVERY and that you do not redline or go hardcore! If I was forced to say what the secret really is to proper results I would say its not devotion... because devotion could easily turn into obsession and obsession could very easily make you do things your way and that could be the wrong way! If I'm forced to name what the secret would be then I would say it is the CONSISTENCY! After 14 years of exercising and doing many things wrong I came to the conclusion that consistency is the mother of all progress!
The journey continues though...
This pic below is my results after 10 months of Gironda styled training. Since then not much happened because of the reasons explained above. If I could go back in time... man I woulda listened to everything WW and CJ were telling me...
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pink.pixie
Total Posts: 5576
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Well said.
All done.
Tested and proofed.
Understood.
Many lessons learned.
And the journey continues, indeed!
There's no going back just onward.
Such is life.
Je ne regrette rien! (Edit Piaff)
https://www.youtube.com/watch?v=KoYHWgj1Gcs
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Gunvald
Total Posts: 4442
|
Full Body: 30 sets in 34 minutes
BW = 220 lbs
DIPS
6x6
(30 sec)
Dumbbell Row
6x6 - 60 lbs
(30 sec)
Military Press - full depth
6x6 - 70 lbs
(20 sec)
DB Curls
6x6 - 32 lbs
(45 sec)
Goblet Squats
6x6 - 24 kg or 53 lbs
(60 sec)
______________
Since the forum is still open I'll keep posting my exercise sessions as long as it is possible
Todays Full Body was medium hard. Very enjoyable and I left the session relatively fresh. Exercised at 10.40 am and in fasting state, last meal was 13 hours before exercise. I'm very used to exercise on an empty belly, 12-16 hours no problems at all.
My current weight is 220 lbs at 5'10
This is too much and I have way too high BF! Prolly over 25% BF!Today starts a 100 days DIET where I aim to eat 2500 calories per day for the first month, 3-4 meals per day, about 150 to 200 gr protein per day and free carbs. Loads of different types of fruits and veggies. Fat fish, different variations of nuts, careful amount of fermented foods along with D3 pills.
Goalweight is about 195 lbs or 88 kg. No extremities with my exercise, but smart and planned sessions. Sometimes I may go berserk but after such a session I will ASAP back off and train light to medium for a week or maybe even longer. Consistency and recovery are going to be high priority. Lets see where that brings me in 100 days! I'll really stick with the plan for 100 days.
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