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Transformation 201413598

varunj17 private msg quote post Address this user
Hi Everyone

I am back at this forum after a long hiatus...had a lot of stuff going on..quit my job..went on a holiday..burnt my savings..basically I enjoyed my life for 4-5 months..

Now I want to get back in the scheme of things and tranform myself..

I am currently weighing 74kgs and 6 ft tall..i think my bodyfat is around 11-12% right now

I have got my nutrition sorted out..calculated my macros for my goal..which is to cut bodyfat to around 8% and build lean mass..much like fitness cover models or the articles on simplyshredded.com

The one thing I cannot get my head around is the right program to follow..that is intense..helps me in strength gains and also Hypertrophy..i tried PHAT before I took a break..but didnt like it much..not syaing it's bad..mayb I didnt push myselves enough..but I am looking for 4-5 day split to begin with and then get into programs like PHAT and other..

Can i expect and get some help..

NOTE: IF transfomed..A BRO HUG TO EVERYONE WHO GUIDES ME IN MY JOURNEY!!!
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varunj17 private msg quote post Address this user
am i a lone ranger here?
Post 2 IP   flag post
Frostshock private msg quote post Address this user
Quote:
Originally Posted by varunj17
.helps me in strength gains and also Hypertrophy.


PHAT is the first thing that comes to mind but if you'd rather not run it then possibly PPL?

What did you dislike about PHAT? Perhaps you could run a modified version??
Post 3 IP   flag post
varunj17 private msg quote post Address this user
i didnt dislike anything..but just didnt see the results..

I want to get back onto it...but thought since I havent been working out for some time now...will start with something that build me up slowly
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varunj17 private msg quote post Address this user
should i give a full body circuit a go for some time before jumping into PHAT or PPL?...Although the below routine is quite cheesy or lets say "300ish"..i gave it a go long time back and it is hard

http://vimeo.com/1690784


Also will post some most recent pics tonight
Post 5 IP   flag post
teewhat private msg quote post Address this user
if you havnt stepped into a gym in a while i would suggest x3 full body workouts a week for about 3-4 weeks, before moving into a strength/hyper specific program.

with this your should see some good gains, given you have some muscle memory, and will help get back into the swing of things
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varunj17 private msg quote post Address this user
@teewhat thats what i am looking at..a solid full body routine ..not like Interval training with light weights..but with good amount of weights..like 60-70% of my maxes..
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AarronStenner private msg quote post Address this user
@varunj17 try Starting strength for a few months then try something like PHAT. I'm finding WSBB conjugate method working really well in terms of strength, I'm cutting so I wouldn't know if its good for hypertrophy as you say but i am sure on dynamic days you can increase the rep range so its more hypertrophy
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varunj17 private msg quote post Address this user
@AarronStenner i will surely lookit up..meanwhile can you provide some link with details
Post 9 IP   flag post
varunj17 private msg quote post Address this user
will try this today

Chinups X25

Power/hang Clean X 25

Plyo Pushups X50

Single Arms dumbell/Kettlebell Snatch X25

Weighted Jum Squats X 25

Bent Over Row to Shrugs X 50

Kettlebell Swings X 50

Barbell Thrusters X 50

Burpees X 25
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varunj17 private msg quote post Address this user
ok..so new week and a beginning

Started of the week with this

1. Chinups X 25
2. Hang Cleans X 25
3. Front Squats X 25
4. Plyo Pushups X 30
5. Single Arm DUmbell Snatches X 20 each arm
6. Dumbell Bent Over rows X 25
7. medcine ball crunches X 25
8. 4 X 200 metre runs at 5% incline with 100 metre recovery walks

Completed the whole thing in 35 minutes
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varunj17 private msg quote post Address this user
Day 2:

1. Power cleans with Push Press 3 X 8

2. BArbell Squats 3 X 8

3. BEnch press 3 X 8

4. Deadlifts 3 X 8

All the weights were my 10RM's

5. Standing Calf Raises
Post 12 IP   flag post
varunj17 private msg quote post Address this user
Wednesday:

1. Pullups X 20 + 10 assisted=30
2. Hang Cleans X 35
3. Front Squats X 35
4. Plyo Pushups X 35
5. KEttlebell Thrusters X 25
6. BArbell Bent Over rows X 35
7. medcine ball crunches X 30
8. Kettlebell Swings X 30

Completed the whole thing in 42 minutes
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3tuf private msg quote post Address this user
Would you be a lamb and post a video of you performing either
"barbell thrusters" or "kettlebell thrusters"
Post 14 IP   flag post
varunj17 private msg quote post Address this user
i dnt have a video of me performing that...but If you asked because of my form..my form is perfect on them..
Post 15 IP   flag post
varunj17 private msg quote post Address this user
Day 4: INcrease the weight by 5lbs on all lifts

1. Power cleans with Push Press 3 X 8( 40kgs)

2. BArbell Squats 3 X 8( 65kg)

3. BEnch press 3 X 8(55kg)

4. Deadlifts 3 X 8( 70kg)

10 Min HIIT on cross trainer

8 X level 20 for 30 seconds
8 X level 9 for 45 seconds
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jonrivs49 private msg quote post Address this user
If your not getting result maybe its not because of the program but because of your nutrition. Your trying to gain muscle mass and get strength immediately but as you said your on a cut.
Post 17 IP   flag post
varunj17 private msg quote post Address this user
@jonrivs49 right now i am trying to cut away the fat I have ..
Post 18 IP   flag post
varunj17 private msg quote post Address this user
MOnday was a public holiday here..so spent some time with the family

Tuesday:

Got stuck at work( I work in IT), so only had 30 minutes..

jogged for 2kms...
and then cross trainer..alternate intervals X8 times
Post 19 IP   flag post
SOLARSUPLEX private msg quote post Address this user
You are either gaining muscle or losing fat. You cannot do them at the same time. So you'll have to pick which one and go for it 100%. Dont flip flop back and forth because you think you are fat/skinny. you are going to get either chubby, or skinny. And you need to pick.
Post 20 IP   flag post
varunj17 private msg quote post Address this user
@SOLARSUPLEX I am losing fat brother...i said in the beginning as well that i am at 12% bf..so trying to cut down..thats all my workouts till date have been based on that too

Thanks for looking in though
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SOLARSUPLEX private msg quote post Address this user
@varunj17 Sorry man, thats what i get for not reading the entire thread. Just the last couple posts. Work looks good so far!
Post 22 IP   flag post
varunj17 private msg quote post Address this user
@SOLARSUPLEX no problems...I am open to feedback and critique anytimee...
Post 23 IP   flag post
varunj17 private msg quote post Address this user
Just feeling fuck8ng demotivated the whole week

Dont feel like stepping in the gym. . Not sure where am I at with my progress If any
Post 24 IP   flag post
Trev182 private msg quote post Address this user
Quote:
Originally Posted by varunj17
Just feeling fuck8ng demotivated the whole week

Dont feel like stepping in the gym. . Not sure where am I at with my progress If any


Stop being a big bitch
Post 25 IP   flag post
varunj17 private msg quote post Address this user
@Trev182 its true..I am angry cuz of that
Post 26 IP   flag post
varunj17 private msg quote post Address this user
Friday:

Cross Trainer :

Level 12
15 minutes

Treadmill:

6 X 100 metre sprints at 6% incline
6 X 100 metre walks
3 min power walk at incline 12%
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jja0016 private msg quote post Address this user
Quote:
Originally Posted by varunj17
I have got my nutrition sorted out..calculated my macros for my goal..which is to cut bodyfat to around 8% and build lean mass..much like fitness cover models or the articles on simplyshredded.com


cant do both.. pick one
Post 28 IP   flag post
varunj17 private msg quote post Address this user
@jja0016 cut bodyfat
Post 29 IP   flag post
varunj17 private msg quote post Address this user
new week..hopefully I am better motivated

will stick to the circuit style for a couple of weeks and then switch to a split
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