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TSlow yat 82
post Dec 15 2016, 03:30 PM

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finally, i guess its time to move to others program. been doin candito strength/control n strength/hyperthrophy program for like near 1 year plus.

gonna go wit jason blaha Ice Cream Fitness 5x5 Novice Program..
TSlow yat 82
post Dec 15 2016, 04:01 PM

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Ice Cream Fitness 5x5 but since m cutting will b using
QUOTE
The cutting version is 3x5 for main lifts, 2x8 for accessory lifts.


wit failure n deload of 10-15% (2 straight session failure denotes to this.)

n progression of 5lbs +- per another session (durin cutting)

QUOTE
1st cycle
Week One
Day 1 - Workout A
Day 3 - Workout B
Day 5 - Workout A


Week Two
Day 1 - Workout B
Day 3 - Workout A
Day 5 - Workout B
ICF Workout A
Squats 3x5 55kg
Bench Press 3x5 47.5kg
Bent Over Row 3x5 35kg
Barbell Shrugs 2x8 35kg
Tricep Extensions (n pullover) 2x8 15kg
Straight Bar or Incline Curls 2x8 15kg
Hyperextensions with plate 2x10 15kg
Cable Crunches 3x10

ICF Workout B
Squats 3x5 55kg
Deadlift 1x5 50kg
Standing Press 3x5 15kg
Bent Over Row (10% lighter than Workout A) 3x5 30kg
Close Grip Bench Press 2x8 30kg
Straight Bar or Incline Curls 2x8 15kg
Cable Crunches 3x10
TSlow yat 82
post Dec 16 2016, 09:54 AM

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QUOTE(Npad @ Dec 16 2016, 08:57 AM)
Why ICF though? It's a shit program.
*
i dunno. jus google n saw this. so wanna try few months n see how . hmm.gif hmm.gif
TSlow yat 82
post Dec 16 2016, 05:24 PM

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QUOTE(Npad @ Dec 16 2016, 11:21 AM)
Naa man, you ran Candito's program, which I think is an excellent program. Your numbers are way up there, way past untrained novice stage. Even if you took a 1 year break from training, running a novice program again wouldn't really benefit you. ICF is really low volume like SL 5x5. You'll get back to your previous strength in no time and make better gainz with a more advanced program like 5/3/1, GZCL, DUP, PHUL, PHAT. But that's like, just my opinion though. You'll be fine with whatever program you run as long as you stay consistent.
*
dunno mang, doesnt feels m ready for intermediate or advance program. somemore never tried other than candito's. will look into others after this..
TSlow yat 82
post Dec 19 2016, 04:10 PM

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done 1st session. layin out 1st cycle program.


wit failure n deload of 10-15% (2 straight session failure denotes to this.)

n progression of 5lbs +- per another session (durin cutting)

1st cycle
Week One
Day 1 - Workout A
Squats 3x5 55kg
Bench Press 3x5 47.5kg
Bent Over Row 3x5 35kg
Barbell Shrugs 2x8 35kg
Tricep Extensions (n pullover) 2x8 15kg
Straight Bar or Incline Curls 2x8 15kg
Hyperextensions with plate 3x10 15kg
Cable Crunches 3x10

Day 3 - Workout B
Squats 3x5 55kg
Deadlift 1x5 50kg
Standing Press 3x5 15kg
Bent Over Row (10% lighter than Workout A) 3x5 30kg
Close Grip Bench Press 2x8 30kg
Straight Bar or Incline Curls 2x8 15kg
Cable Crunches 3x10

Day 5 - Workout A
Squats 3x5 55kg
Bench Press 3x5 47.5kg
Bent Over Row 3x5 35kg
Barbell Shrugs 2x8 35kg
Tricep Extensions (n pullover) 2x8 15kg
Straight Bar or Incline Curls 2x8 15kg
Hyperextensions with plate 3x10 15kg
Cable Crunches 3x10

Week Two
Day 1 - Workout B
Squats 3x5 55kg
Deadlift 1x5 50kg
Standing Press 3x5 15kg
Bent Over Row (10% lighter than Workout A) 3x5 30kg
Close Grip Bench Press 2x8 30kg
Straight Bar or Incline Curls 2x8 15kg
Cable Crunches 3x10

Day 3 - Workout A
Squats 3x5 57.5kg
Bench Press 3x5 50kg
Bent Over Row 3x5 37.5kg
Barbell Shrugs 2x8 37.5kg
Tricep Extensions (n pullover) 2x8 17.5kg
Straight Bar or Incline Curls 2x8 17.5kg
Hyperextensions with plate 3x10 17.5kg
Cable Crunches 3x10

Day 5 - Workout B
Squats 3x5 57.5kg
Deadlift 1x5 52.5kg
Standing Press 3x5 17.5kg
Bent Over Row (10% lighter than Workout A) 3x5 32.5kg
Close Grip Bench Press 2x8 32.5kg
Straight Bar or Incline Curls 2x8 17.5kg
Cable Crunches 3x10

This post has been edited by low yat 82: Jan 2 2017, 01:29 AM
TSlow yat 82
post Jan 2 2017, 01:28 AM

time is nearing to end
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-wit failure n deload of 10-15% (2 straight session failure denotes to this.)

- progression of 5lbs +- per another session (durin cutting)

2nd cycle
Week One
Squats 3x5 57.5kg
Bench Press 3x5 50kg
Bent Over Row 3x5 37.5kg
Barbell Shrugs 2x8 37.5kg
Tricep Extensions (n pullover) 2x8 17.5kg
Straight Bar or Incline Curls 2x8 17.5kg
Hyperextensions with plate 3x10 17.5kg
Cable Crunches 3x10

Day 3 - Workout B
Squats 3x5 57.5kg
Deadlift 1x5 52.5kg
Standing Press 3x5 17.5kg
Bent Over Row (10% lighter than Workout A) 3x5 32.5kg
Close Grip Bench Press 2x8 32.5kg
Straight Bar or Incline Curls 2x8 17.5kg
Cable Crunches 3x10

Day 5 - Workout A
Squats 3x5 60kg
Bench Press 3x5 52.5kg
Bent Over Row 3x5 40kg
Barbell Shrugs 2x8 40kg
Tricep Extensions (n pullover) 2x8 20kg
Straight Bar or Incline Curls 2x8 20kg
Hyperextensions with plate 3x10 20kg
Cable Crunches 3x10

Week Two
Day 1 - Workout B
Squats 3x5 60kg
Deadlift 1x5 55kg
Standing Press 3x5 20kg
Bent Over Row (10% lighter than Workout A) 3x5 35kg
Close Grip Bench Press 2x8 35kg
Straight Bar or Incline Curls 2x8 20kg
Cable Crunches 3x10

Day 3 - Workout A
Squats 3x5 60kg
Bench Press 3x5 52.5kg
Bent Over Row 3x5 40kg
Barbell Shrugs 2x8 40kg
Tricep Extensions (n pullover) 2x8 20kg
Straight Bar or Incline Curls 2x8 20kg
Hyperextensions with plate 3x10 20kg
Cable Crunches 3x10

Day 5 - Workout B
Squats 3x5 60kg
Deadlift 1x5 55kg
Standing Press 3x5 20kg
Bent Over Row (10% lighter than Workout A) 3x5 35kg
Close Grip Bench Press 2x8 35kg
Straight Bar or Incline Curls 2x8 20kg
Cable Crunches 3x10

This post has been edited by low yat 82: Jan 16 2017, 12:07 PM
TSlow yat 82
post Jan 16 2017, 12:07 PM

time is nearing to end
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Joined: Aug 2005
-wit failure n deload of 10-15% (2 straight session failure denotes to this.)

- progression of 5lbs +- per another session (durin cutting)

3RD cycle
Day 1 - Workout A
Week One
Squats 3x5 62.5kg
Bench Press 3x5 55kg
Bent Over Row 3x5 42.5kg
Barbell Shrugs 2x8 42.5kg
Tricep Extensions (n pullover) 2x8 22.5kg
Straight Bar or Incline Curls 2x8 22.5kg
Hyperextensions with plate 3x10 22.5kg
Cable Crunches 3x10

Day 3 - Workout B
Squats 3x5 62.5kg
Deadlift 1x5 57.5kg
Standing Press 3x5 22.5kg
Bent Over Row (10% lighter than Workout A) 3x5 37.5kg
Close Grip Bench Press 2x8 37.5kg
Straight Bar or Incline Curls 2x8 22.5kg
Cable Crunches 3x10

Day 5 - Workout A
Squats 3x5 62.5kg
Bench Press 3x5 55kg
Bent Over Row 3x5 42.5kg
Barbell Shrugs 2x8 42.5kg
Tricep Extensions (n pullover) 2x8 22.5kg
Straight Bar or Incline Curls 2x8 22.5kg
Hyperextensions with plate 3x10 22.5kg
Cable Crunches 3x10

Week Two
Day 1 - Workout B
Squats 3x5 62.5kg
Deadlift 1x5 57.5kg
Standing Press 3x5 22.5kg
Bent Over Row (10% lighter than Workout A) 3x5 37.5kg
Close Grip Bench Press 2x8 37.5kg
Straight Bar or Incline Curls 2x8 22.5kg
Cable Crunches 3x10

Day 3 - Workout A
Squats 3x5 65kg
Bench Press 3x5 57.5kg
Bent Over Row 3x5 45kg
Barbell Shrugs 2x8 45kg
Tricep Extensions (n pullover) 2x8 25kg
Straight Bar or Incline Curls 2x8 25kg
Hyperextensions with plate 3x10 25kg
Cable Crunches 3x10

Day 5 - Workout B
Squats 3x5 65kg
Deadlift 1x5 60kg
Standing Press 3x5 25kg
Bent Over Row (10% lighter than Workout A) 3x5 40kg
Close Grip Bench Press 2x8 40kg
Straight Bar or Incline Curls 2x8 25kg
Cable Crunches 3x10
TSlow yat 82
post Jul 20 2021, 09:43 AM

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So difficult to diet without tracking. Gonna start back. Starts 73kg. Now seems stagnant at 70kg.

Exercise daily jus do stationary cycling for 10mins. Gonna increase to 15mins after this.

Tdee at 2200. Gonna start back count calories. 20.7.21 70.2kg

This post has been edited by low yat 82: Jul 20 2021, 09:45 AM
TSlow yat 82
post Jul 25 2021, 10:57 PM

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25.7.21 69.45kg
TSlow yat 82
post Aug 1 2021, 10:32 AM

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1.8.21 69kg
TSlow yat 82
post Aug 9 2021, 08:14 AM

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Joined: Aug 2005
8.9.21 69.10kg
TSlow yat 82
post Aug 15 2021, 01:21 PM

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15.8.21 69kg

Doesn't looks good. Been hittin wall at 69kg for 3 weeks...
TSlow yat 82
post Aug 25 2021, 03:00 PM

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22.08.21 68.7kg

doesnt looks good. mayb body metabolism goes shit. suspect tdee at 2000kcal. so gonna cut for 500kcal.
TSlow yat 82
post Aug 29 2021, 08:31 PM

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29.8.21 67.8kg
TSlow yat 82
post Sep 6 2021, 08:18 AM

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5.09.21 67.6kg
TSlow yat 82
post Sep 13 2021, 11:35 AM

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12.10.21 67.2kg
TSlow yat 82
post Sep 28 2021, 07:25 AM

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26.9.21 67.x kg gonna go for tdee for 1weeks. Let body res before continue diet down

This post has been edited by low yat 82: Sep 28 2021, 01:23 PM
TSlow yat 82
post Oct 10 2021, 10:54 AM

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10.10.21 67.1kg
TSlow yat 82
post Nov 20 2021, 03:13 PM

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20.11.21 63kg.
For record purpose
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TSlow yat 82
post Dec 9 2021, 06:33 PM

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9.12.21. 63.5kg
Now eating at slight below tdee. Tryin out intermittent fast

For record purpose
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