Ice Cream Fitness (ICF) 10 Weeks Progress + 6 Months Lifting Progress Review reddit/r/Fitness/comments/2dphb0/ice_cream_fitness_icf_10_weeks_progress_6_months/ This is a follow-up post to my 12 weeks on SS about my progress bulking for 10 weeks on ICF. Ive put a TL;DR at the end, so scroll down if you dont want to read the wall of text. About Me I started lifting around mid-February this year. Im 177 cm (59.5), 20 years old, and have done some calisthenics stuff in the past, and messed around with a pair of 10 kg dumbbells at home, but Id never lifted in a gym before February. Id been doing cardio on and off and cutting since around July 2013, and managed to get down from 84.0 kg (185 lbs) to 72.4 kg (160 lbs) before I started lifting. My goal is to increase strength and size. Ice Cream Fitness I was on a full body program that one of the gym trainers made for me for about 4 weeks before I picked up Starting Strength on March 17. Ive been bulking on ICF for ten weeks, and plan to start cutting from next week onwards, until I reach ~9% BF. Ive more or less been consistent with my adherence to the program. However, as part of a deload, I skipped two workouts in Week 3. Ive also frequently skipped cable crunches and weighted hyperextensions due to time constraints; my workouts take 2.5-3 hours to complete. I substituted the rows on deadlift day for weighted pull-ups from Week 8 onwards, and replaced straight BB curls with straight BB preacher curls. Progress This is probably the part that most people reading this are concerned about. My starting 5RMs and current 5RMs are as follows: Squats: 112.5 kg (248 lbs) ---> 130 kg (276 lbs) Video - Reset to 100 kg for 5*5 and worked my way up from there without stalling. I squat low bar. Bench Press: 75 kg (165 lbs) ---> 80 kg (176 lbs) No video. Not much progress on Bench. Stalled at 77.5 kg (couldnt clear 4th and 5th sets for 5 reps), and reset to 70 kg before working my way up. Made substantial progress on close-grip bench press (CGBP), though. (50 kg for 3 * 8 to 65 kg for 3 * 8). Deadlifts: 135 kg (298 lbs) ---> 170 kg (375 lbs) Video: I pull sumo. Started at 135 kg, continued to 170 kg without stalling. Press: 51 kg (112 lbs) ---> 55 kg (112 lbs) No video. Reset to 45 kg for 5 * 5 and moved up to 55 kg for 5 * 5. Linear Progression Ive bought a pair of 0.5 kg (1.1 lb) plates, and a pair of 1.25 kg (2.75 lb) plates, since the lowest plates that my gym has 2.5 kgs (5.5 lbs), and I cant increase all my lifts by 5 kg every time I workout. For my squats, bench, and press, I microload, jumping 5 kg every 4 workouts (eg. 80 kg, 81 kg, 82.5 kg, 83.5 kg 85 kg,...). I also microload like this for rows and CGBP. For deadlifts and shrugs, I add 2.5 kg (5.5 lbs) every workout. I couldnt progress workout-to-workout for the other accessory lifts, so I just add weight whenever Ive cleared all the reps for each set. Nutrition Ive bulked the same way on ICF that I did on SS. I try to estimate my energy intake using MyFitnessPal, and aim for around 120-150 grams of protein daily, but I dont track my other macros. Ive aimed to keep a surplus of about 1200-1600 kJ (300-400 kCal), for an attempted clean bulk. In regards to supplementation and diet specifics, I take a multivitamin pill and fish oil. I also started supplementing creatine around Week 3/4 of ICF, and noticed an increase in water weight (~1 kg/2.2 lb) and minor performance gains. Ive had two DEXA scans, on the 26th of May, about two weeks before I started ICF, and on the 14th of August. In these twelve weeks: My Body Fat % went up from 13.5% to 14.3% *** Lean Mass Increased by 3.3 kg** (7.3 lbs), of which probably 1-1.5 kg was added water retention from creatine. Fat Mass Increased by 1.25 kg (2.75 lbs) Bone Mass Increased by 150 grams Pretty pleased with these results, since this seems indicative of a relatively sustainable, clean bulk. Pics Weight moved up from 76.6 kg (169 lb) to 81.7 kg (180 lb) over ten weeks. Week 0 of ICF/Last Week of SS - Full Body / With Pump Week 12 of ICF - Full Body / With Pump Comparison Pics - ICF / Six Months Strength Progress - ICF, Six Months TL;DR Im 177 cm (59.5); been lifting for 6 months, 10 weeks bulking on ICF. Mass went up ~5 kg (11 lbs) from 76.6 kg (169 lbs) to 81.7 kg (180 lbs) 5RMs Squats: 112.5 kg (248 lbs)) to 130 kg (276 lbs) Bench: 75 kg (165 lbs) to 80 kg (176 lbs) Deadlift: 135 kg (298 lbs) to 170 kg (375 lbs) Press: 51 kg (112 lbs) to 55 kg (121 lbs) Aesthetics: ICF Progress + Six Months Progress strstd Progress - ICF, Six Months So there you have it. If youve got any feedback, or any questions that youd like to ask, Ill be happy to answer them. ʕ •́؈•̀) Know someone who uses Ebay? Get the YouBidder Chrome Extension: https://chrome.google/webstore/detail/autobid-ebay-item/khnigkjepgamfkonelkklipdakpdadpc The Best Free Bid Sniper • 20+ OKcupid Visitors every day OKvisits (beta) It is free
Posted on: Sat, 16 Aug 2014 08:45:33 +0000
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