V-Diet Log


Hey all just started the V-Diet yesterday.


Chest: 42.5
Waist: 38.5
Hip: 46.5
Arm R: 12.5 L: 13
Thigh R: 24.5 L: 24

First workout:
Front Squats (225lbs): 5, 4, 3, 2, 2, 2, 2
Bent row (90kg): 5, 5, 4, 3, 3
Dips (+55lbs): 5, 4, 3, 2, 2, 2, 1, 1
BB roll outs (40kg): 5, 4, 4, 4, 3

Was a brutal workout since I’m used to the low reps, but with long rest periods. will probably move bent rows down to 85kg next week and dipa to 50 pounds.

Did an hour long NEPA walk each day so far, first time I’ve walked in a long time. Also accidentally had 2 scoops for all shakes yesterday instead of 3 for first and last ones.

Will try to upload pics when I can


Another NEPA walk today, really were expecting them to be boring but have actually kind of enjoyed them so far.

Pull ups (+10): 9/8/5/5/4/4/3/2
Incline DB bench (55s): 9/9/7/5/4/5/1
Reverse Lunch (50s): 8/8/8/6/5/5
BB curl (75): 9/8/7/6/5/5
HLR: 9/8/8/6/5/4

Got a bloody nose right after incline bench, just kept going. A little blood always lets you know it’s a tough workout right?


Taken morning of 2nd day






Another NEPA walk today.

I’m not sure I’ve been this sore in a long time. Those reverse lunges killed me I guess. Doing DLs will sure be fun tomorrow.

The diet side is going pretty well, haven’t really been craving anything other than a big steak, broccoli and some rice. The only temptation has been the deep dish chicago pizza my family has in the fridge.

Energy has been ok, kind of varies based on how much I sleep mainly


Did my last weight workout yesterday, man these things are brutal! Have to admit I took a little longer than I should have between some sets.

Deadlift (180kg): 5/3/2/10x1
Close grip bench (80kg): 5/4/3/2/2/2/1/1
Chin up (+16kg): 5/5/3/3/2/2
Push Press (80kg): 5/3/2/2/2/2/2/2

Back is a little sore today but it will be fine. Shoulder/chest a little beat too. Energy was fine considering I only slept like 5 hours or so. Plus i got my HSM for the week tonight! That thing was goooooooood. Steak, sweet potato, broccoli, spinach salad and an apple was all I needed. Seems as if my stomach really wanted the food, since I was still hungry after. Will try to do v-burn challenge tonight if I have the energy


So i manned up and did the v-burn. all i can say is wow… that’s torture. I only did 5 circuits in 19:54 and i was still dying. cant imagine doing 7


Just came back from my workout today. Strength felt slightly down but nothing too crazy. My core was probably what felt the worst, just felt kinda weak.

Front Squat(225): 5/3/2/2/2/2/1/1/1/1
Bent Row(80kg): 5/4/4/4/3
Dips(+50): 5/4/3/2/2/2/2
BB rollout(40kg): 6/5/4/3/2

May go down a little on BB rows next week just so I can focus on keeping my back a little more arched and feeling the contraction better.

Energy is ok but did not really sleep a ton over the weekend so hoping to catch up on it the next two days.


Sorry I’ve been slacking. Still been going hard on the diet, just haven’t been updating. Here are my last two workouts.

Pull up(+10): 9/8/6/5/4/4/4
Incline DB (55s): 9/8/6/6/4/4/3
Reverse Lunge(50s): 9/9/7/6/5/4
BB curl(75): 9/9/8/7/7
HLR: 9/9/8/7/7

Deadlift(180kg): 4/2 (160): 4/3/2/2/1/1/1
CG Bench(80kg): 5/4/3/2/2/2/2
Chin up(16kg): 5/4/3/2/2/2/2
Push Press(80kg): 5/3/2/2/2/2/2/2
Reverse hypers

Today: 6 circuits of V-burn in 18:41. BIG improvement!

Definitely can feel the weight being easier on some lifts, whether it be I am adapting to the training or simply getting stronger I don’t know. In some lifts losing weight could help as well. the only one I really crapped out on was Deadlifts, which i think is understandable considering the type of diet this is.

I have lost a fair amount of weight but am going to wait until the 14 day mark to update, just for the fun of it. Let’s just say that if this progress continues I certainly won’t complain. Energy wise I feel fine most days, every now and then though I will feel terrible in the early afternoon until I have my second dose of HOT-ROX.

If you have any questions please ask


Good progress here, whats your plan when your finished? Bulk?


[quote]Marzouk wrote:
Good progress here, whats your plan when your finished? Bulk?[/quote]

Well the most important thing for me is athletic performance, so I may try to stay at the same weight but add strength. I would not be against adding a few pounds though if it helped me get my vert into the mid 40s. But am not planning on doing a full out bulk.


NEPA walk and football today, sounds good to me


Weighed in at 214 this morning, so a loss of about 11 pounds in 2 weeks. here’s a pic


Energy has definitely dropped off last 2 days. Think I’ve slept about 20 hours combined. Hopefully will pick up a bit after my second HOT-ROX dose in a little bit.

Here’s the workout from yesterday:

Front Squat(225): 5/3/3/2/2/2/1/1/1
Bent row(75kg): 5/4/4/3/2/2
Dip(+50): 5/4/3/2/2/2/1/1
BB rollout(40kg): 5/5/5/3/2

Definitely took some extra rest on the squats, no chance I was gonna be able to do it on only 20 seconds rest. For the rest I did it in only 20 seconds rest. Whoever came up with the combo of HIT training and dieting is an evil, evil person.

Have to say I am already looking forward to saturday when I can eat a HSM. Will be a great great day


whew been a crazy couple of days. here are the updates from the last couple workouts.

Pull-up(+10): 9/8/6/5/5/4/3
Incline DB (55s): 9/8/6/5/4/3/3/2
Reverse Lunge (50s): 9/9/7/6/5/4
BB Curl (75): 9/9/9/7/6
HLR: 9/9/9/9/4

Deadlift (180kg): 5/2/1 (170): 3/1/1/1/1/1/1/1/1/1
CG Bench (80kg): 5/4/3/2/2/2/2
Chin-up(+16kg): 5/4/3/3/2/2/1
Push Press (80kg): 5/3/3/3/2/2/2

Sunday v-burn: 6 in 17 minutes

Feeling good, didn’t get much sleep over the weekend though. Looking to get some solid sleep tonight. 1 more week!


The last week has begun. Today’s workout…

Front Squat (225): 5/3/2/2/2/2/1/1/1/1
Bent Row (75kg): 5/4/4/3/2/2
Dip (+50): 5/4/3/2/2/2
BB roll-out (40kg): 5/5/4/3/3

I’m feeling really good at the moment, energy is still starting to fade at the end of the day, which is fine by me since it helps me get sleep anyways