Go with the flow!

[stingo]

What about the Hypertrophy programs - they seem to be a middle ground between the high rep sets of the Fat Loss series, and the low rep sets of the Strength series?

[bigDman]

these exercises youve never tried look interesting. Do you have a link to the whole series

[Espi]

Stingo, the hypertrophy series seem to be more suitable for when I'm aiming for a bulk. Now I still want to cut. For cutting you'd say: metabolic work, but too much metabolic work makes me get burnt out and overstressed and/or overeat.
So, I want to train with heavy weights and then do more light weight/high rep lifting.

I'm really digging the wave loading and from what I see in Mahler's log (forgot most of what was in the book) it has the 6-1-6-1 pattern which is a very neat way to bring up strength.

Big DMan. I have all of the links but will post them up tomorrow (when I remember). It's past midnight here.. and I should've been asleep already.

[Espi]

BigDMan, here's the links as well as the names of all the exercises.
In a Dutch forum (called Body-Fitness and dutchbodybuilding.com ) as well as in the Beyond Low Carb Exercise Forum I've done an extensive write-up but you can print all of them as well.

OK, so this is the list I've got in my spreadsheet
Exercises You've Never Tried 1
One Arm Deadlift
The Turkish Get Up
The Overhead Squat
The Overhead Squat Military Press Combo
The Saxon Side Bend
One arm Barbell Curl
The Glute Ham Raise
The Annoying Sissy Boy Toe Drop (aanrader!)  


Exercises You've Never Tried 2
Texas Arm Wrestler Curl
Zerchers
Farmer's Walk
Jerry Telle Chest Routine
Single Leg Standing Deadlifts
Single Leg Standing Goodmornings
Ham Pull Through


Exercises You've Never Tried 3
Mixed Grip Chin Ups
Ski Squats
Offset Curls
The Original Hack Squat
Lower Trap Raises
Car Pushing and Pulling 
Deadlift Walks


Exercises You've Never Tried 4
Wrong Way" Pull Over
Reverse Incline Hammer Curl
Towel Chin Up
Rolling Swiss Ball Press
Iron Cross
Cable Row to Neck With Rope
Superman
Plate Pinch


Exercises You've Never Tried 5
Dumbell Swing
Overhead Cable Curl
Waiter's Bow
Incline Russian Twist (rood voor bank / groen voor Swiss ball)
Limited Range Dumbell Pull Over
Jump Squat
Decline Dumbell Extension
Single Leg Press

Exercises You've Never Tried 6
Bar Roll-outs
Lying Rope Extensions
Clap Chin ups
Ballistic Bench Press
Plate Drag
See Saw Press
Overhead Shrug
Mule Kick
Flat Bench Hammer Curls

Exercises You've Never Tried 7
Side to Side Pull Up
Prone Pull Down Curl
Floor-Seated Good Morning
Seated Goodmorning on bench
Anconeus Side Kick
Overhead Figure Eight
Preacher Wrist Curl
Inch Worm
Iso-Ballistic Push Up 

From 8 on I've not yet done the copy-paste of the pix, description etc.
Exercises You've Never Tried 8
Long Bar One Arm Row / Trap Bar Farmer's Walk / Siffie Lunge / Ball Buster Squat / Overhead Walk / Straight Arm Dumbell Row / Sternum Pull Up / Rack Lockout

Exercises You've Never Tried 9
The Gironda Perfect Curl / Poor Man's SHoulder Horn / Drag Curls / Elbows Out Extensions / Slide Push Ups / Zercher Goodmornings / Barbell Jump Lunges / Bodyweight Triceps Extensions
Exercises You've Never Tried 10
Plate Loaded Lateral Raise / Low Barbell Raise / One Leg Goodmorning / The Iso 1-leg Squat / Incline Dumbell Shrug (aka The Bench Humper )  /  Lean Away Eccentric Dumbell Curls / One Armed Eccentric Chin Up
Exercises You've Never Tried 11
Bradford Press / Sprinter Sit-Ups / The X-Row / T-Push Ups / Hamstring Cable Curl / Swiss Ball Russian Twist (and reverse excercise) / Overhead Press Down


Pfftt.. just will be giving the links now. There's more articles than I have patience.
12: http://www.t-nation.com/readTopic.do?id=476824
Power Upright Rowing / The One Arm Bench Press / Side Lunge / Low Pulley Swiss Ball Crunch / No Partner Assisted Pull Up / Leg Throws / Dead Man Quad Raises

13: http://www.t-nation.com/findArticle....5-005-training
The Decline Step-Up / The Half Deadlift / The Ball Smash / Resistance Band Bench Press / The Supine Twisting Medicine Ball Pike / Pull & Catch / Cable Pull Through / Supine Rows / The Kip / The Fly- Away / Seated Half Press / Crippled Incline Curl / Hand Stand Push Up

14: http://www.t-nation.com/findArticle....5-117-training
Kneeling Overhead Extensions / The Serratus Crunch / Reverse Cable Side Bends / Swiss Ball Squat / Split Leg Goodmorning / Low Cable Shrug / Cable Upright Row Press Out / Unilateral Triceps Extension / Combo Extensions Pull 

15: http://www.t-nation.com/findArticle....5-189-training
Standing Barbell Wrist Extensions / SIngle Arm Overhead Dumbell Squat / Lateral Trunk Extension and Flexion / Good Morning Squat / Texas Rope Pull / Forward Roll / Standing Dumbell Reverse Fly / Donkey Calf Raise with Plates / Band Dips 

16: http://www.t-nation.com/findArticle....5-207-training
The Cross Over and Overhead Lunge / One Arm Push Up Progression / Blitzkrieg Triple Dumbell Press / The Dumbell Front Squat / Push Up on Swiss Ball / Single Leg Partial Squat / Knee-Up on Swiss Ball / Rocking Calf Raise / Integrated Trunk Drills

17: http://www.t-nation.com/findArticle....6-044-training
 Underhand Incline Barbell Press / Uneven Barbell Side Bend / Overhead Cable Curls, seated / Dumbell Alternating Bench Press / Elbows Out Triceps Extensions / One-Arm Braced Overhead Dumbbell Presses / The Funky Chicken / Piston Push Downs / Dumbell Row to the Hip

18: http://www.t-nation.com/findArticle....6-124-training
 The One Arm Snatch / The Lunging Step Up / The Zercher Squat / The Scap Push Up / Plate Loaded Front Squat / Dumbell Floor Press / Bent Press /  Bench Throws / Inverted Rows with V-handle / X-band Walks

Reps you've never tried before: http://www.t-nation.com/readTopic.do?id=485020

[stingo]

Dang that should be a sticky... Nice work Espi.

[Espi]

I got side-tracked in March-April when starting NROL FL 2 and 3. Since they didn't lead to any faster fat loss I decided to go back to my own routine and then have fun with these weird/odd lifts. Some of them I have already made part of my regular routine, like Saxon side-bends or done before, the overhead figure 8 and others I'd just got to know from Galya like the db (originally kettlebell) swing.

It's fun to try out new things and see things that I could add in when I'm getting bored with doing the same old exercises, even when I get very much satisfaction from just getting stronger & stronger.

[ljk]

How about some before/after pics of your 10 kg weight loss? Do you have any?

[Espi]

How about before after 25 kg? My top weight was 85 kg. That was pityful, esp. since it was not as much from pigging out completely, but having my metabolism screwed from extreme cycling (2 months in France , cycling over 100mtn passes, while cycle-touring and mostly guerilla camping). Once I got back weight just piled on as metabolism had decreased with so much effort.
Low-carbing made me drop weight fast to 72kg (my usual setpoint since age 21) but it took very dedicated smart zigzagging to get it to 62kg where it is now.
Apart from the zigzagging, staying away from foods I'm sensitive too, was vital for success.

I've not taken all that many pictures. But my avatar is from November when there was a series of them. I was at 67kg then , about 5kg heavier than I am now. I must say my face looked better then with less wrinkles. It's showing its' age finally (I'm 44 now).

[bigDman]

Thanks a bunch for the links

I recommend posting them in the general section for everyone to see. If you dont want to ill be glad too

The write up was great!

[Espi]

General training section you say? It wouldn't be bad as I know that many here are fond of this stuff. Just like me. I"m just very uncoordinated, but that doesn't bother me as much anymore as it used to.

[UConnJulie]

Originally Posted by Espi

Apart from the zigzagging, staying away from foods I'm sensitive too, was vital for success.

If nothing else, this convinces me to avoid gluten for a while at least ... thanks for all your help!

[Espi]

Friday Oct 5
TRAINING Go with the Flow Routine 9 WO 8A
all weights in kilograms

DYNAMIC STRETCHING
1 windmill x 10 each side
2 torso stretching x 5 each way
3 Russian UB twist w 3kg ball x7 / 5kg ball x 9

UB BW COMPLEXES
A1 pullup x 4
A2 knee pushup x10
A3 renegade row (10kg) x10

B1 pull ups w neutral grip, same wt
BW+7x1 (0)
BW+6x1 (0)
BW+5x 1 (0)
BW+4x 2 (+1)
And then alternating with the db presses
BW+3x 2 (0)
BW+2x 2 (0)
BW+1x 2 (0)
BWx3 (0)

C1 db press , 2 kg up
WU
(2x12)x8
(2x14)x8

Wave 1+2:

(2x17)x8 (0) – (2x18)x8 (+2)
(2x19)x6 (0) – (2x20)x6 (+2)
(2x21)x4 (0) – (2x22)x4

Quite satisfied about how things went as nothing really went strenuous. Still no PRs.

close grip bench press , same wt
EZ-bar biceps curl
Like planned, ditched the secondary exercises coz of the volume of the primary exercises

No Exercises You’ve Never Tried before as I forgot to bring the article.

D1+2 goblet squat + db swing
10kgx 10 + 8
OKish but losing focus , so didn’t want to hurt myself

E1 barbell clean
30x1
35x1
40x DNS, too scared of being too tired
30x5
Cleaning 30kg now is a true piece of cake !

F1 barbell clean+front squat+BOR+RDL
30x2+2+2+2 times 2

Very easy, only 2 reps each and 2 sets. Trying out whether I’d want to do this as a true complex. Nah, probably would get hurt once fatigued.

G1 wood chop
16,3x14 (+4)

I1 kneeling cable crunch
26,3x8
Five kg more major drop in amt of reps

Cardio
20min SS-walking on treadmill interspersed with 5 slowish sprints @ 10-13 km/hr @ 10% incline w 2 min cooldown.
2,03 km in 20mins – 6,09 km/hr (-0,34)
206 kcal – 618 kcal/hr (-48)

Finished workout with rowing 1000m w damper on 4
500m in 5:41,7 min – 10536 m/hr (-936)
AveW = 70 (-21)
aveRPM: 29 (-2)
Kcals burnt: 51 kcal – 537 kcal/hr (-60)

Form was off in comparison with last time, getting too tired to reach far forwards. Otherwise form is still improving. Speed isn’t yet.

General: had less problems with shoulders and was surprised the chinning went so well , including the spontaneous cleaning session. Got to get back to db swings. Actually should try them on the matted area, if only the ceiling wasn’t that low there. And also too many people around doing ab exercises on the ab rollers Bosu ball and so on.

WO-drink : IsoDex w Stamina

Training statistics
Volume: 6741 (-1012)
# of sets: 32 (-3)- # of reps: 160 (-87) - avg reps/set :5,0 (-2,1) - kg/rep : 42,1 (+10,7)

[ljk]

Wow, you really have come a long way!
Regardless of your weight it sounds as though you have been super - ultra - fit for a LONG time and that is fantastic.

[galya]

Your renegade rows have grown, that's cool. Seems like you are very much on top of things, glad to see that!

[Espi]

Sunday Oct 7
TRAINING Go with the Flow Routine 9 WO 9B
all weights in kilograms

DYNAMIC STRETCHING
1 Frankensteinx10
2 inch worm x3
3 lateral lunge x10

BW complex
1 walking lunge w rotary torso x 10 (each side)
2 BW prisoner squat x 10
3 Swiss leg curl x15

A1 pullup
BWx3 (4th would’ve been too difficult, still sore)

B1 front squat : upping 1 kg
WU : clean + SQ: 25x1 – 28x3 – 30x 3 –35x3
WU: just SQ: 43x6
Wave 1+2:
48x8 (+2)– 49x8
50,5x6 (0) – 51,5x6
53x4 (0) – 54x4
Sometimes it seems as if you’ve got to learn how to place the bb in relation to wrists every single time. Some sets it goes awesome, others not so good. Anyways, 54kg is heaviest I’ve tried sofar and it beats the theoretical 1RM of 50x7 = 62,5kg (1RM is now supposedly 62,8kg)


B2 DL : upping by 2,5kg.
WU: 50x2 – 70x5 – 80x5

Wave 1 + 2:
85x5 (0) – 87,5x5 (+1)
87,5x4 (0) – 90x4 (+1)
90x3 (0) – 92,5x3
I’ll need to jump with 5 kg increments 2 more times but wasn’t sure when to do this. Will do it at the very end, so I can still see whether or not I’ll have to drop the weight or can even ‘jump’ further once I’m down to 3-2-1 waves.


C1 Smith lunge upping 2,5kg
C2 weighted supine rows
Skipped again

D1 sternum fat girl pull up
BWxF
No f*ing way can I do this.



E1 Saxon side bend
6x11 (0)

F1+2 renegade row + db swing
10kgx 10 + 10
Took the dumbbell downstairs to the mezzanine (?) where the matted area is for ab exercises.
Much nicer feeling to jump up with the swings. But it’s impossible (nor am I courageous enough) to jump high: the ceiling is extremely low.

F1 exo rotation
3,8x17 (0)


Cardio
TM speedwalking
13min SS-walking on treadmill : walking 7,0-6,0 km/hr @ 15% incline w 2 min cooldown.
1,42 km in 13mins – 6,55 km/hr (+0,46)
175 kcal – 808 kcal/hr (+190), apparently best effort in 2007
202m climbed = 14,23% avg incline (+0,38% compared to other 15% session)

Finished workout with rowing 500m w damper on 3
500m in 2:42,1 min – 11104 m/hr (-368m, compared to last 500m effort)
AveW = 82 (-9)
aveRPM: 30 (-1)
Kcals burnt: 26 kcal – 577 kcal/hr (-20)


General: A pattern is evolving.. can’t wait with having extra carbs until leg day and had them the night before (pigged out again, among which on Kriek Boon). Like last time, I was barely any stronger but I did feel steadier during the workout and again didn’t really need the extra carbs with glycogen being topped up the night before. Seems like a good idea to me, to carb up the night before, especially when a work out is in the morning. The evening workouts will remain as planned.

WO-drink : IsoDex & Stamina

Training statistics
Volume: 13060 (-1006) kg
# of sets: 37 (-1) - # of reps: 197 (-2) - avg reps/set :5,3 (+0,1) - kg/rep 66,3 (-4,4) kg