I want to be totally shredded

Antti · 04-20-2003, 12:51 PM

Stats: Height 178cm, weight 73kgs, bodyfat: hard to estimate (I can see all six abs but I do have fat cause my abs are a little soft looking). Now my aim is to become totally shredded. I used to lift concentrating on low reps and big weights, but now I've decided to start incorporating higher reps to my workouts with the idea that weightlifting becomes sort of like HIIT-training. I did my first workout of this kind yesterday and here's a brief description:
deadlift 1*32
barbell row 1*32
snatch 1*32 (this forced me to gasp air like a maniac)
front squat 1*32
militarypress 1*32
pull-downs 1*32 (I'll chage these to chin-ups once I get my strength to the point that I can manage 32 bodyweight chins)
power-wheel 1*32
back extension 1*32
and side laterals 1*32
I plan on doing this workout three times a week. I have also decided to follow fukkenshredded's advice on windsprints. I have got a weigted west weighing 15 kg so I thought of doing the windsprints with them. I have no access to treadmill so I'll use an uphill that takes me about a minute to run and then walk down and repeat when I get down. If you got any ideas to tune my program I'd be glad to read about them. About calories... at the moment I'm taking about 2000kcal's a day. I'm from Finland so I'm sorry if my english isn't perfect.

Kind regards,

Antti

Fukkenshredded · 04-20-2003, 01:04 PM

I would not do windsprints with a weighted vest. They are demanding enough as it is, and added weight could damage your joints.

At 32 reps in one set you will probably lose muscle size, so be aware of that effect. You may want to switch high rep and low rep from week to week depending on how your body responds.

I have found that in general, high rep sets help break through some mental barriers that we set up. For instance, the weight that you normally do ten reps with is probably the weight that you should do fifteen reps with, perhaps utilizing some assistance.

This does not hold true for everyone on every lift. But if I were to offer a hundred dollar bill for every added rep with the same weight, most people would find some hidden strength they didn't know they had.

The idea behind high rep sets is to push yourself to the point of fatigue rather than just getting a pump, as well as to increase the cardiovascular demands on the body, thereby enhancing the benefit/effort ratio of the exercise.

2000 kcals a day is about right for starters, but this should be an average. For best results, you want to fluctuate between 2500 and 1500, without any real pattern evolving.

Same thing with protien intake. Fluctuate it. Very high on some days, not too high on others. Again with carbs. This keeps your body constantly adjusting and burning and prevents it from getting too efficient at any one thing in terms of calorie usage.

Mindset is the single most imporant thing in any procedure. Sounds like you have the determination to accomplish your goals.

Antti · 04-20-2003, 01:23 PM

Yeah, thank you. I ditch the vest. I have tried to choose the weight used for the exercises so that I have problems getting all the reps (huffing and puffing in between the reps). I might try to change the rep schemes every now and then. Training to shed off every bit of fat is a new area for me so this resembles experimenting. And thank you again for all the information.

Regards,

Antti

EngiCream · 04-20-2003, 07:06 PM

<BLOCKQUOTE class="**-ubbcode-quote">quote:<HR>Originally posted by Fukkenshredded:
But if I were to offer a hundred dollar bill for every added rep with the same weight, most people would find some hidden strength they didn't know they had.<HR></BLOCKQUOTE>

haha...I think you're right.

archive_kook · 04-20-2003, 09:43 PM

i wish someone would offer me a bill for every extra rep

i dont know if i would touch that over 30 reps with 1 set with a 10foot pole, but thats just me

but, i have an uncle in finland named antti, but its a prettty common name, so id guess your not him

Antti · 04-21-2003, 04:45 AM

<BLOCKQUOTE class="**-ubbcode-quote">quote:<HR>Originally posted by kook:
i wish someone would offer me a bill for every extra rep

i dont know if i would touch that over 30 reps with 1 set with a 10foot pole, but thats just me

but, i have an uncle in finland named antti, but its a prettty common name, so id guess your not him<HR></BLOCKQUOTE>

Antti is quite a common name in Finland and I'm nobodys uncle. About the 30 rep sets, it's just a kind of experiment, cause I have never really done higher reps. I thought to check out how I respond to them.

rocko · 04-21-2003, 08:27 AM

<BLOCKQUOTE class="**-ubbcode-quote">quote:<HR> I have got a weigted west weighing 15 kg<HR></BLOCKQUOTE>
Did you get you're weighted west from a wascaly wabbit? (sorry couldn't help my self, just struck me as funny

)

As far as the 32 reps go, good luck, even if it doesn't do much for you physicaly, the mental strength that you will build will turn out to be invaluable. The only change that I would make would be to not do the high reps with an exercis such a snatch. This lift is based on form, technique and the ability to contact muscles very rapidly and very forcibly. As you get tired, further into your set, such movement provide an excellent oportunity for injury, due to the balistic nature of the exercise.
All the best, push hard, and keep thinking about that $100 per rep. Deffinatly something for all of us to think about.
Pain is temporary,
Pride is forever.

global · 04-21-2003, 09:37 AM

I admire your goal but 73k at 178cm isn't exactly huge, and now you are bound to lose more muscle as well, which may leave you looking a bit skinny, why dont you try to bulk up a bit more before trying to lose more fat. If you can already see your abs you dont seem to have much reason to lose even more fat at your current weight.

Just my thoughts.

_____________________________
JESUS LOVES YOU (Everyone else thinks you're a ****)

Antti · 04-22-2003, 03:48 AM

<BLOCKQUOTE class="**-ubbcode-quote">quote:<HR>Originally posted by global:
I admire your goal but 73k at 178cm isn't exactly huge, and now you are bound to lose more muscle as well, which may leave you looking a bit skinny, why dont you try to bulk up a bit more before trying to lose more fat. If you can already see your abs you dont seem to have much reason to lose even more fat at your current weight.

Just my thoughts.

_____________________________
JESUS LOVES YOU (Everyone else thinks you're a ****)<HR></BLOCKQUOTE>

Yes I'm skinny. I just thought I'd lose the fat first and then try to build muscle. If I can get a digital camera I will post current pic of myself so that you can help me estimate my bodyfat now at the beginning of this program

Antti · 04-23-2003, 09:01 AM

By the way, I applied the windsprint-approach to swimming. I swam 75 meters all out, which took me about 50 seconds to complete, and then rested for a while and did it again. Man, it was humiliating. I had to take long brakes after the the two first sprints and still the last 25 meters of each sprint was a total hell for me. I could imagine that my hands could have moved at a faster rate but they only slowed down and had no force in them to push me forward. I only got five sprints total which I will try to push so that I could get the number of the sprints up to ten and rest only one minute between the sprints. At the moment this task seems impossible. But we'll see how it goes.

Antti

junglestud · 04-23-2003, 09:29 AM

Bro,

They're right...as soon as you can, you want to add muscle and don't worry about the cutting yet...when is summer over in Finland, JULY?! Sorry, had to joke...I'm in Florida where it's almost always summer!

Seriously, take this time to learn about your body as you go through the cutting phase, maybe take notes of how your body fat changes along with circumference measurements (Examples: chest, waist, arms, thighs..shut up, bros he has trouble with English!). Then, in September start eating LOTS!

Good luck,
Junglestud

Fonz · 04-23-2003, 09:37 AM

<BLOCKQUOTE class="**-ubbcode-quote">quote:<HR>Originally posted by global:
I admire your goal but 73k at 178cm isn't exactly huge, and now you are bound to lose more muscle as well, which may leave you looking a bit skinny, why dont you try to bulk up a bit more before trying to lose more fat. If you can already see your abs you dont seem to have much reason to lose even more fat at your current weight.

Just my thoughts.

_____________________________
JESUS LOVES YOU (Everyone else thinks you're a ****)<HR></BLOCKQUOTE>

I was thinking the same thing.

Assumming he's 10% BF.

Thats 73*(1/0.454)= 160.6lbs*0.9 = 144.54lbs LBM

At a height of 5"10.5.

Err........I think you need to gain some muscle first.

If you cut, you're going to be 150lbs at 5"10.

Thats UBER skinny.

Fonz

No Pain....No Gain.....No Spain

----Barcelona 1992

Antti · 04-24-2003, 12:17 PM

I cant argue about the fact that I'm skinny but because I thaibox it is essential to be skinny so I don't have to fight guys who are one head taller than I am. My aim is to get totally shredded and also be strong for my size and have the endurance of a mutant.

Antti

Jet Li · 04-24-2003, 12:43 PM

Muay Thai is way cool- brutally effective and very esthetic.

Jet

junglestud · 04-24-2003, 02:34 PM

Now you're going to get Fukkenshredded talking about Bruce Lee!!!

archive_Flash · 04-24-2003, 04:42 PM

I prefer Bruce LeeRoy. He kicked the shit out of Sho-Nuff, the Shogun of Harlem. It was bad ass, he got the "golden-glow", and there was a hip-hop video with him in it....

...Who's the master? I said, WHOS THE MASTER?

and with a cocky smile and glowing gold I reply:
"I AM"

archive_Killer · 04-25-2003, 07:20 AM

Flash,

I remember that movie! Good stuff. The big fight scene at that end had me rolling on the floor.

Antti · 04-27-2003, 12:51 AM

I took two pics with digicam but I don't know how the hell I can post them.

archive_Ulter · 04-27-2003, 08:43 AM

Email them to me and I'll put them on our server and give you instructions.

ulter@anabolicfitness.net

Antti · 04-28-2003, 04:50 AM

OK I'll e-mail them to you on wednesday when I get home where my computer and the pictures are.

Antti · 05-02-2003, 08:26 AM

Ulter, did you get the picture I sent you on wednesday?

archive_Ulter · 05-02-2003, 08:32 AM

No I didn't

Antti · 05-02-2003, 10:12 AM

Now let's try this. (This is the picture of me in the beginning of my shredding program)

04-20-2003, 12:51 PM	#1 (permalink)
Antti Junior Member Join Date: Dec 2002 Posts: 26 Rep Power: 4445	I want to be totally shredded Stats: Height 178cm, weight 73kgs, bodyfat: hard to estimate (I can see all six abs but I do have fat cause my abs are a little soft looking). Now my aim is to become totally shredded. I used to lift concentrating on low reps and big weights, but now I've decided to start incorporating higher reps to my workouts with the idea that weightlifting becomes sort of like HIIT-training. I did my first workout of this kind yesterday and here's a brief description: deadlift 132 barbell row 132 snatch 132 (this forced me to gasp air like a maniac) front squat 132 militarypress 132 pull-downs 132 (I'll chage these to chin-ups once I get my strength to the point that I can manage 32 bodyweight chins) power-wheel 132 back extension 132 and side laterals 1*32 I plan on doing this workout three times a week. I have also decided to follow fukkenshredded's advice on windsprints. I have got a weigted west weighing 15 kg so I thought of doing the windsprints with them. I have no access to treadmill so I'll use an uphill that takes me about a minute to run and then walk down and repeat when I get down. If you got any ideas to tune my program I'd be glad to read about them. About calories... at the moment I'm taking about 2000kcal's a day. I'm from Finland so I'm sorry if my english isn't perfect. Kind regards, Antti

04-20-2003, 07:06 PM	#4 (permalink)
EngiCream Senior Member Join Date: Jul 2001 Posts: 247 Rep Power: 5728	<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by Fukkenshredded: But if I were to offer a hundred dollar bill for every added rep with the same weight, most people would find some hidden strength they didn't know they had.<HR></BLOCKQUOTE> haha...I think you're right.

04-20-2003, 09:43 PM	#5 (permalink)
archive_kook Member Join Date: Jan 2003 Posts: 42 Rep Power: 4435	i wish someone would offer me a bill for every extra rep i dont know if i would touch that over 30 reps with 1 set with a 10foot pole, but thats just me but, i have an uncle in finland named antti, but its a prettty common name, so id guess your not him __________________ &quot;What this power is, I cannot say. All I know is that it exists...and it becomes available only when you are in that state of mind in which you know exactly what you want...and are fully determined not to quit until you get it.&quot;

04-21-2003, 04:45 AM	#6 (permalink)
Antti Junior Member Join Date: Dec 2002 Posts: 26 Rep Power: 4445	<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by kook: i wish someone would offer me a bill for every extra rep i dont know if i would touch that over 30 reps with 1 set with a 10foot pole, but thats just me but, i have an uncle in finland named antti, but its a prettty common name, so id guess your not him<HR></BLOCKQUOTE> Antti is quite a common name in Finland and I'm nobodys uncle. About the 30 rep sets, it's just a kind of experiment, cause I have never really done higher reps. I thought to check out how I respond to them.

04-21-2003, 08:27 AM	#7 (permalink)
rocko Gold Member Join Date: Mar 2001 Posts: 370 Rep Power: 6111	<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR> I have got a weigted west weighing 15 kg<HR></BLOCKQUOTE> Did you get you're weighted west from a wascaly wabbit? (sorry couldn't help my self, just struck me as funny ) As far as the 32 reps go, good luck, even if it doesn't do much for you physicaly, the mental strength that you will build will turn out to be invaluable. The only change that I would make would be to not do the high reps with an exercis such a snatch. This lift is based on form, technique and the ability to contact muscles very rapidly and very forcibly. As you get tired, further into your set, such movement provide an excellent oportunity for injury, due to the balistic nature of the exercise. All the best, push hard, and keep thinking about that $100 per rep. Deffinatly something for all of us to think about. Pain is temporary, Pride is forever. __________________ Pain is temporary, Pride is forever.

04-20-2003, 01:04 PM	#2 (permalink)
Fukkenshredded Super Moderator Join Date: Dec 2000 Posts: 1,036 Rep Power: 13713	I would not do windsprints with a weighted vest. They are demanding enough as it is, and added weight could damage your joints. At 32 reps in one set you will probably lose muscle size, so be aware of that effect. You may want to switch high rep and low rep from week to week depending on how your body responds. I have found that in general, high rep sets help break through some mental barriers that we set up. For instance, the weight that you normally do ten reps with is probably the weight that you should do fifteen reps with, perhaps utilizing some assistance. This does not hold true for everyone on every lift. But if I were to offer a hundred dollar bill for every added rep with the same weight, most people would find some hidden strength they didn't know they had. The idea behind high rep sets is to push yourself to the point of fatigue rather than just getting a pump, as well as to increase the cardiovascular demands on the body, thereby enhancing the benefit/effort ratio of the exercise. 2000 kcals a day is about right for starters, but this should be an average. For best results, you want to fluctuate between 2500 and 1500, without any real pattern evolving. Same thing with protien intake. Fluctuate it. Very high on some days, not too high on others. Again with carbs. This keeps your body constantly adjusting and burning and prevents it from getting too efficient at any one thing in terms of calorie usage. Mindset is the single most imporant thing in any procedure. Sounds like you have the determination to accomplish your goals.

04-20-2003, 01:23 PM	#3 (permalink)
Antti Junior Member Join Date: Dec 2002 Posts: 26 Rep Power: 4445	Yeah, thank you. I ditch the vest. I have tried to choose the weight used for the exercises so that I have problems getting all the reps (huffing and puffing in between the reps). I might try to change the rep schemes every now and then. Training to shed off every bit of fat is a new area for me so this resembles experimenting. And thank you again for all the information. Regards, Antti

04-21-2003, 09:37 AM	#8 (permalink)
global Senior Member Join Date: Apr 2002 Posts: 661 Rep Power: 5576	I admire your goal but 73k at 178cm isn't exactly huge, and now you are bound to lose more muscle as well, which may leave you looking a bit skinny, why dont you try to bulk up a bit more before trying to lose more fat. If you can already see your abs you dont seem to have much reason to lose even more fat at your current weight. Just my thoughts. _____________________________ JESUS LOVES YOU (Everyone else thinks you're a ****) __________________ _____________________________ May contain nuts.

04-22-2003, 03:48 AM	#9 (permalink)
Antti Junior Member Join Date: Dec 2002 Posts: 26 Rep Power: 4445	<BLOCKQUOTE class="-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by global: I admire your goal but 73k at 178cm isn't exactly huge, and now you are bound to lose more muscle as well, which may leave you looking a bit skinny, why dont you try to bulk up a bit more before trying to lose more fat. If you can already see your abs you dont seem to have much reason to lose even more fat at your current weight. Just my thoughts. _____________________________ JESUS LOVES YOU (Everyone else thinks you're a **)<HR></BLOCKQUOTE> Yes I'm skinny. I just thought I'd lose the fat first and then try to build muscle. If I can get a digital camera I will post current pic of myself so that you can help me estimate my bodyfat now at the beginning of this program

04-23-2003, 09:01 AM	#10 (permalink)
Antti Junior Member Join Date: Dec 2002 Posts: 26 Rep Power: 4445	By the way, I applied the windsprint-approach to swimming. I swam 75 meters all out, which took me about 50 seconds to complete, and then rested for a while and did it again. Man, it was humiliating. I had to take long brakes after the the two first sprints and still the last 25 meters of each sprint was a total hell for me. I could imagine that my hands could have moved at a faster rate but they only slowed down and had no force in them to push me forward. I only got five sprints total which I will try to push so that I could get the number of the sprints up to ten and rest only one minute between the sprints. At the moment this task seems impossible. But we'll see how it goes. Antti

04-23-2003, 09:29 AM	#11 (permalink)
junglestud Senior Member Join Date: Apr 2002 Posts: 108 Rep Power: 5031	Bro, They're right...as soon as you can, you want to add muscle and don't worry about the cutting yet...when is summer over in Finland, JULY?! Sorry, had to joke...I'm in Florida where it's almost always summer! Seriously, take this time to learn about your body as you go through the cutting phase, maybe take notes of how your body fat changes along with circumference measurements (Examples: chest, waist, arms, thighs..shut up, bros he has trouble with English!). Then, in September start eating LOTS! Good luck, Junglestud

04-23-2003, 09:37 AM	#12 (permalink)
Fonz Senior Member Join Date: Feb 2001 Posts: 1,857 Rep Power: 7624	<BLOCKQUOTE class="-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by global: I admire your goal but 73k at 178cm isn't exactly huge, and now you are bound to lose more muscle as well, which may leave you looking a bit skinny, why dont you try to bulk up a bit more before trying to lose more fat. If you can already see your abs you dont seem to have much reason to lose even more fat at your current weight. Just my thoughts. _____________________________ JESUS LOVES YOU (Everyone else thinks you're a *)<HR></BLOCKQUOTE> I was thinking the same thing. Assumming he's 10% BF. Thats 73(1/0.454)= 160.6lbs*0.9 = 144.54lbs LBM At a height of 5"10.5. Err........I think you need to gain some muscle first. If you cut, you're going to be 150lbs at 5"10. Thats UBER skinny. Fonz No Pain....No Gain.....No Spain ----Barcelona 1992 __________________ &quot;Great minds talk about ideas, average minds talk about facts, and weak minds talk about people&quot; ---- Fonz 6/2002

04-24-2003, 12:17 PM	#13 (permalink)
Antti Junior Member Join Date: Dec 2002 Posts: 26 Rep Power: 4445	I cant argue about the fact that I'm skinny but because I thaibox it is essential to be skinny so I don't have to fight guys who are one head taller than I am. My aim is to get totally shredded and also be strong for my size and have the endurance of a mutant. Antti

04-24-2003, 12:43 PM	#14 (permalink)
Jet Li Senior Member Join Date: Feb 2001 Posts: 228 Rep Power: 6003	Muay Thai is way cool- brutally effective and very esthetic. Jet

04-24-2003, 02:34 PM	#15 (permalink)
junglestud Senior Member Join Date: Apr 2002 Posts: 108 Rep Power: 5031	Now you're going to get Fukkenshredded talking about Bruce Lee!!!

04-25-2003, 07:20 AM	#17 (permalink)
archive_Killer Senior Member Join Date: Feb 2001 Posts: 2,195 Rep Power: 7940	Flash, I remember that movie! Good stuff. The big fight scene at that end had me rolling on the floor.

04-27-2003, 12:51 AM	#18 (permalink)
Antti Junior Member Join Date: Dec 2002 Posts: 26 Rep Power: 4445	I took two pics with digicam but I don't know how the hell I can post them.

04-27-2003, 08:43 AM	#19 (permalink)
archive_Ulter Senior Member Join Date: Nov 2000 Posts: 15,388 Rep Power: 21906	Email them to me and I'll put them on our server and give you instructions. ulter@anabolicfitness.net __________________

04-28-2003, 04:50 AM	#20 (permalink)
Antti Junior Member Join Date: Dec 2002 Posts: 26 Rep Power: 4445	OK I'll e-mail them to you on wednesday when I get home where my computer and the pictures are.

05-02-2003, 08:26 AM	#21 (permalink)
Antti Junior Member Join Date: Dec 2002 Posts: 26 Rep Power: 4445	Ulter, did you get the picture I sent you on wednesday?

05-02-2003, 08:32 AM	#22 (permalink)
archive_Ulter Senior Member Join Date: Nov 2000 Posts: 15,388 Rep Power: 21906	No I didn't __________________

05-02-2003, 10:12 AM	#23 (permalink)
Antti Junior Member Join Date: Dec 2002 Posts: 26 Rep Power: 4445	Now let's try this. (This is the picture of me in the beginning of my shredding program)

05-02-2003, 01:12 PM	#24 (permalink)
archive_Flash Senior Member Join Date: Sep 2001