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August 27th, 2015

DB Rows
55 kg x 5 x 5

Dips
6
10
7
Total 23

Week 11: Heavy Rows by ivvy5ivvy5, 27 Aug 2015 22:00

August 25th, 2015

Deadlift

195 x 5
200 x 4
210 x 3
212.5 x 3
215 x 3
217.5 x 1
220 x 1

Week 11: Deadlift Main by ivvy5ivvy5, 27 Aug 2015 21:54

August 23rd, 2015

DB lunges
22 kg x 8 x 4

DB Swings
30 kg x 20 x 4

Finished off with some Pull-ups:
5
5
5
3
Total 18

Week 10: Leg Day by ivvy5ivvy5, 27 Aug 2015 21:52

August 21st, 2015

Bench Press

175 lb x 10
185 x 8
195 x 7
205 x 5
215 x 3
225 x 1
failed 2nd rep at 225

Unilateral OHP

22 kg x 8 x 4

Week 10: Bench Press Main by ivvy5ivvy5, 27 Aug 2015 21:48

August 19th, 2015

Deadlift

192.5 kg x 5
195 x 4
200 x 3
210 x 3
212.5 x 3
215 x 3
217.5 x 1 x 2

Week 10: Deadlift Main by ivvy5ivvy5, 27 Aug 2015 21:44

August 16th, 2015

Paused Bench Press
145 lb x 6 x 4

Incline DB Press
18 kg x 20 x 4

Pull-ups
5
5
5
3
Total 18

Lat Pulldowns
45 x 25 x 2

45, 40, 35, 30, 25 x 10
55, 45, 40, 35, 30 x 8

CS DB Rows

20 kg x 25 x 2
20, 18, 16, 14 x 10 x 2 Dropset

Facepulls
30 kg x 20 x 3

Barbell Shrugs
135 lb x 50 spread out over 5-6 sets

August 15th, 2015

DB lunges
20 kg x 7 x 4

DB Swings
30 kg x 20 x 4

FSQ
225 lb x 4
235 x 3
245 x 3
245 x 2

Week 9: Leg Day by ivvy5ivvy5, 27 Aug 2015 21:40

**Dear Eric Troy,

Firstly, I would like to thank you for a well-written article. It is good, and you bring up a few important points. However, it should be noted that I do not live in the U.S., and I wrote my article with a focus on Northern Europe. I fail to be clear on this in the article.

I am aware of that genetic lactose intolerance is very common globally; I never state in the article that I think that lactose intolerance is a fad. Genetic, as well as secondary lactose intolerance, are not fads and will never be. I apologize if I expressed myself poorly.

“Perhaps Zakrisson does not understand that the symptoms that many lactose intolerant people suffer do not leave a lot open to interpretation. You drink milk, and half an hour to a few hours later, you experience several gastrointestinal symptoms. If this happens often enough, most of us would feel reasonably secure in making a causal inference, especially if we were symptom-free as long as we reduced or avoided dairy. If, on the other hand, we had many of the same symptoms regardless of whether we consumed dairy, would we not seek out an alternative explanation?”

Well, you are here referring to what happens if one has genetic lactose intolerance (common in southern Europe, uncommon in the north). However, when one has secondary lactose intolerance symptoms can come and go and vary and not at all be as clear.

You also say that it is very uncommon to have other illnesses that could be masked behind secondary lactose intolerance compared with actually having genetic lactose intolerance. Alternatively, do you say that it is uncommon to have illnesses that could be mistaken for lactose intolerance? These are two different issues, and I refer to the former of these two in the article. I understand that I failed in making this clear. To clarify: my intent was to discuss illnesses that may cause a secondary/transient lactose intolerance and the importance of realizing that the lactose intolerance may only be a symptom of something else.

You are very right in what you say that globally genetic lactose intolerance is very common. In many African countries, genetic lactose intolerance can be at 80-90 %. In this case, my arguments are ridiculous. I agree. In Sweden however: 20 % have lactose intolerance(1), 5 % have endometriosis(2), 0.7 % have IBD (Crohn’s etc.)(3), 10 % have IBS(4) (European data). These illnesses can make one more sensitive to lactose. This is what I am aiming at: you can very much be lactose intolerant, but the reason might not be genetic and instead have a different underlying cause. Just treating the intolerance with lactase enzymes will not remove the endometriosis (would be nice though). In Northern Europe, my arguments make sense.

In my experience, it is very common to be told here (where I live) that one should check for lactose or gluten intolerance as soon as something is wrong with your stomach, despite genetic lactose intolerance being fairly uncommon here. The lactose focus has currently shifted a bit in favor of gluten.This might be different in the U.S.: I do not now.

I do agree with you that I fail to make my point clear in a few cases, but I repeat that I never claimed that true lactose intolerance is a fad. I think your article is nicely written and very informative, but I think both of us need to think about our geographic localities. I think the misunderstanding stems from me not being clear on my geographic location and failing to cite numbers on illnesses that could result in secondary lactose intolerance based on my geographic position.

I thank you for your lengthy reply and for doing public information a favor by taking your time to criticize.

Sincerely

Anna Zakrisson

References:
1. Vuorisalo, T., Arjamaa, O., Vasemägi, A., Taavitsainen, J. P., Tourunen, A., & Saloniemi, I. (2012). High lactose tolerance in North Europeans: a result of migration, not in situ milk consumption. Perspectives in biology and medicine, 55(2), 163-174.
2. Practice Committee of the American Society for Reproductive Medicine. (2006). Endometriosis and infertility. Fertility and sterility, 86(5), S156-S160.
3. Büsch, K., Ludvigsson, J. F., Ekström‐Smedby, K., Ekbom, A., Askling, J., & Neovius, M. (2014). Nationwide prevalence of inflammatory bowel disease in Sweden: a population‐based register study. Alimentary pharmacology & therapeutics, 39(1), 57-68.
4. Corsetti, M., Van Oudenhove, L., & Tack, J. (2014). The quest for biomarkers in IBS—where should it lead us?. Neurogastroenterology & Motility, 26(12), 1669-1676.

August 12th, 2015

Bench Press

175 lb x 10
185 x 8
195 x 5
205 x 5
215 x 2
225 x 1

Unilateral OHP

20 kg x 10 x 4

Week 9: Bench Press Main by ivvy5ivvy5, 13 Aug 2015 19:20

August 10th, 2015

Deadlift

192.5 x 5
195 x 4
200 x 3
205 x 1
207.5 x 1
210 x 2
212.5 x 2
215 x 2 + 205 x 1

Week 9: Deadlift Main by ivvy5ivvy5, 13 Aug 2015 19:19

August 7th, 2015

DB Rows

50 kg x 6 x 5
55 x 5
60 x 5

Dips

7
7
8
8
Total 30

Week 8: Heavy Rows by ivvy5ivvy5, 13 Aug 2015 19:18

August 5th, 2015

Testing the max

Bench Press

205 lb x 3
215 x 2
235 x 1 PR
255 x 0
115 x 20

Week 8: Bench Press Main by ivvy5ivvy5, 13 Aug 2015 19:17

August 4th, 2015

Deadlift

175 kgs - 185 kg in 2.5 kg increments
192.5 x 5
195 x 4
200 x 3
205 x 1
207.5 x 1
210 x 1
212. 5 x 1
215 x 1

Week 8: Deadlift Main by ivvy5ivvy5, 13 Aug 2015 19:16

July 24th, 2015

DB Rows

50 kg x 5
50 x 6 x 4
55 x 5
60 x 5

Week 7: Heavy Rows by ivvy5ivvy5, 13 Aug 2015 19:14

July 23rd, 2015

Strength oriented day

Front Squats

225 lb x 5 x 2
235 x 4
245 x 2
255 x 2

Cable Pull-throughs

120 lb x 20 x 4

Week 7:: Leg Day by ivvy5ivvy5, 23 Jul 2015 20:42

July 21st, 2015

Deadlift

175 - 185 kg
2.5 kg increments
185 x 3
187.5 x 5
190 x 5
192.5 x 2
195 x 1
200 x 1
202.5 x 1
205 x 1
207.5 x 1

Week 7: Deadlift Main by ivvy5ivvy5, 22 Jul 2015 21:56

July 20th, 2015

Bench Press

155 lb x 10 x 2
165 x 10 x 2
175 x 9
185 x 8
205 x 5 (PR and new 5RM)

Failed 10th rep at 175

Unilateral OHP

20 kg x 10 x 4

Week 7: Bench Press Main by ivvy5ivvy5, 22 Jul 2015 21:55

July 18th, 2015

Split Squats

20 kg x 8 x 3
20 x 10 x 2

Cable Pull-throughs

120 lb x 20 x 4

Back Squats

225 lb x 5 x 2
225 x 12

Week 6: Leg Day by ivvy5ivvy5, 22 Jul 2015 21:53

July 17th, 2015

DB Rows

50 x 5
50 x 6 x 4
55 x 5
60 x 4

Week 6: Heavy Rows by ivvy5ivvy5, 22 Jul 2015 21:52

July 16th, 2015

Paused Bench Press

145 lb x 6 x 4

Incline DB Press

18 x 18 x 2
18 x 20 x 2

Pull-ups

4
3
3
4
Total 14

Lat Pulldowns

40 kg x 25 x 2
45, 40, 35, 30, 25 x 10 dropset
55, 45, 40, 35, 30 x 8 dropset

Facepulls

30 kg x 20 x 3

BB Shrugs

50 reps with 135 lbs in 5-6 sets

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