TOPIC: Dag hits the weights

New program!!
ICF 5x5

Week 1 day 1

Squats 5x5
Bench press 5x5
Brnt over row 5x5
Barbls shrugs 3*9
Tricep extensions 3*8
Straight bar curls 3*8
Hyperxtensions 2*10 (at the local gym ghere is no machine for this so did it in the ground, got to think on something else)
Cable crunches 3*10 (feel like I am working no abs with this, I might change it for another one, but will consult spmeone with knowledge in this forum or bodybuilding forum. Or just get it done right)

I liked the routine, is intense.
Lets see if it works.
Did 15 minutes of Light cardio.

I feel more muscle ln my biceps and my pectorals, also a bit less f fat.

Nutrition update on day off

I am eating at slightly deficit. It is hard to me to know the quantities of food I eat. I don't know if I am eating 100g, so I may be doing many mistakes.

It may be something to don't worry (for now that I am a novice)
I am also posting these pics of before starting this low carb + no sugar diet.x

I must admit that I have failed some days, but it is because I am forced to. You cannot say you won't celebrate a collegue's birthday and not gonna at least have a taste of what they spent for you to eat.

I had like a teaspon of ice cream and fruits. I felt really really bad, I left the whole plate melted in there. Felt bad for them, but I have a goal and it is priority.



Looking at the pics I see a bit of progress, how ever I still being a gross fat weak guy.
However it is motivating that following a bad routine had results, having an awesome routine it should boost progress. Besides I am eating healthy (trying to boost testosterone with liver and some other foods GLL recomends) and drinking lots of water.

Definitely some progress with the weight loss there.

Week 1 day 2: 01/25/2018
Workout B

Squats 5x5 (25 lbs on every side of the bar) Focused on form. A gym instruction was seeing me and said "That's it bro, sick technique". It motivated me to go down and squat like a man. Ifelt the pain.

Deadlift 1x5
Standing Press 5x5
Bent Over Row 5x5
Close grip bench Press 3x8
Cable Crunches 3x10

15 minutes of cardio.

I am forgeting to count calories, but I don't feel it changes anything because I am eating almost the same everyday.
Lots of eggs, liver, chicken, big salats (try to choose them with cabbage when it is available in the menu)
Drinking water, avoiding sugar and eating low carbs (almost none like today)

Week 1 day 3: 01/27/2018
Workout A

Squats 5x5
Bench Press 5x5(I am lifting 20 lb on each side of the bar, don't know if I should be lifting more, but I will next time)
Bent over row 5x5
Barbell Shrungs 3x8
Tricep extensions 3x8
Straight bar curl 3x8 (I am really getting stronger on this one, from 10lb on each side of the bar to 15lb easily lifted, gonna up the weight next time)
Hyperextebtions 2x10
Cable crunches 3x10

7minutes of cardio.

I am getting lazy updating this, but I don't want to lose the discipline.

Week 2: Day 1 - 1/30/2018

Workout B
Squats 5x5 |
Deadlift 1x5 |
Standing Press 5x5 |
Bent Over Row 5x5 |
Close grip bench Press 3x8 |
Cable Crunches 3x1 |
Don't remember if I did cardio

Week 2: Day 2 - 2/01/2018

Workout A

Squats 5x5 | 115lb
Bench Press 5x5 | 95 lb (I have never lifted this, is nothing, but I felt strong doing it)
Bent over row 5x5 | 60 lb plus the bar
Barbell Shrungs 3x8 | 80 lb, but I think 70 is the point to feel more intensity
Tricep extensions 3x8 | don't remember
Straight bar curl 3x8 | don't remember
Hyperextebtions 2x10 | don't remember
Cable crunches 3x10 | don't remember

15 minutes of cardio

Rest day

Played soccer. Scored a goal lol out of casuality.

Week 2: day3 - 03/02/2018

Workout B
Squats 5x5 | 115 lb, I think I am lowering weight becuase I am sacrificing technique
Deadlift 1x5 | 95 lb
Standing Press 5x5 | 65 lb
Bent Over Row 5x5 | 35 lb
Close grip bench Press 3x8 | 65 lb
Cable Crunches 3x1 |

Didn't doo cardio, had enough with the soccer match from the day before lol.

I also getting lazy at tracking calories. But from today I am going to get it under control.

January progress pics
I am posting this pics I just took to motivate/force me to keep progressing. I know right now this should be my #1 priority (will post my thoughts on my log).

I took the pics not flexing vs flexing abs and one before I started the low carb no sugar diet and how I look today (flexing abs)

I see my arms look a bit stronger, it must be less fat on them. I am going to have an appointment to measure my BF/muscle levels.

Damn, great progress. Your face looks better now too.

@CoolGuy thanks. I feel the routine is helping a lot.
I think I should start introducing a little of complex carbs.

I still really skinny and need some solid lean mass.
I will measure up my fat/muscle levels on Thursday to see the real result.

Holy fuck you've lost a lot of weight in just a few weeks. Your face looks MUCH better.

Holy fuck you've lost a lot of weight in just a few weeks. Your face looks MUCH better.

Yeah, probably my genetics have helped a lot in there.
Keeping up with Ice Cream Fitness 5x5 workout routine

Week 3: Day 1: 06/02/2018

Squats 5x5 115-105lb
Bench Press 5x5 95 lb
Bent over Row 5x5 115 lb (on this excersise I am lifting too much, I lewr the weight and felt better intensity and more focused hit)
Barbell Shrugs 3x8 115 lb
Tricep extensions 3x8 85 lb I think(gonna double check it next time)
Straight bar curls 3x8 30 - 35 - 40 lbs + the z bar
"Hypserextensions" 2x10 (have been doing them wrong all the way, there is no machine for this at the gym. Gonna do good mornings)
Cable crunches 3x10

Week 3: Day 2: 08/02/2018

Squats 5x5 115-105lb
Deadlift 5x5 95 lb
Standing Press 55 lbs (this shit is hard lol)
Bent over Row 5x5 105 lb
Close grip bench press 3x8 75lb
Straight bar curls 3x8 30 - 35 - 40 lbs + the z bar
Cable crunches 3x10

Week 3: Day 3: 10/02/2018

This day I did it with an empty stomach and felt 0 energy. My lifts were pretty lame, not enough intensity and energy. Had just a cup of coffee and some almonds and felt very down. Next work out I am going to try coffee and a banana.

Squats 5x5 115-105lb
Bench Press 5x5 95 lb
Bent over Row 5x5 85-95 lb (felt way better pressure on the correct muscles)
Barbell Shrugs 3x8 115 lb
Tricep extensions 3x8 85 lb I think(gonna double check it next time)
Straight bar curls 3x8 30 - 35 - 40 lbs + the z bar
"Hypserextensions" 2x10 (have been doing them wrong all the way, there is no machine for this at the gym. Gonna do good mornings)
Cable crunches 3x10

Nutrition

Have been doing pretty well with the food, I feel my arms are looking better and my chest is getting a bit more noticeable.

Fat on my abdomen is almost gone, but I can't see my abs, I want to get myself to that point where I can see them. I am aiming to that.

All these days I have been eating sausages on my breakfast, but I am eliminating them because they have simple carbohydrates.
Didn't know until I was curious about it. I am cutting them to see if I get better results.

I am also following GLL guide to increase testoterone naturally and I have been thinking that I might not get enough vitamine d3 because I only see sunlight on weekends, so I am going to take a 10 minute sun shower everyday and supplement vitamine d3.

Hope it also boost up my libido.

Your lifts are where mine were a few months back. You'll be surprised how quickly they go up once you're in a calorie surplus (bulking). I find it damn impossible to go up in strength while cutting.

Woke up sick Yesterday and today

I saw it comming.

Have been taking pills and trying to sleep all I can.
Wanna get well fast so I don't lose the flow.

Quick update

Status
Muscle: 28 Kg
BF%: 17.8
Weight: 61.3kg


Change
Muscle: -400g.
BF%: -3.4 Kg
Weight: -3.4 Kg


From 21.3% to 17.9 % Bodyfat

I did great !!