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22-08-2005, 01:29 AM
| #1 (permalink) |
| Legend  Join Date: Nov 2004 Location: Birmingham/Bristol Posts: 887 Rep Power:  |  The last 6 weeks of my 3 month cut This will be a full log of my final 6 weeks of cutting (done 8 so far). I plan to include everything related to supplementation and training. I will be training on Monday, Tuesday, Wednesday, Friday, and Saturday - this gives Thurs/Sunday as rest days. I will be training first thing in the morning on an empty stomach HIIT style to burn maximum fat, and in the evening I will be doing my regular weights workout as below. My split is as follows: Monday: Shoulders + Biceps + Abs 4 x Overhead Dumbbell press superset with 4 x overhand grip z-bar curls 4 x Overhead Smith machine press superset with 4 x dumbell curls 4 x Upright rows superset with 4 x weighted declined sit-ups Tuesday: Chest + Triceps 4 x Dumbell chest press superset with 4 x dumbell kickbacks 4 x Dumbell flyes superset with 4 x dips 4 x Cable machine crossovers superset with 4 x cable pushdowns (triangle bar extension) Wednesday: Abs/Obs/Core + Biceps 2 x 1 min straight plank superset with dumbell curls 4 x 1 min side plank (4 is 2 x each side) 4 x jacknives 4 x leg raises 4 x weighted sit-ups with twist 6 x cable chop (3 sets each side) Friday: Upper Back + Biceps + Triceps 4 x Shrugs superset every other set with 2 x curls 4 x Dumbell rows superset with 4 x tricep kickbacks 4 x Lateral pulldowns 4 x Barbell rows superset with 4 x bent over raises Saturday: Legs + Lower Back 4 x Deadlifts 3 x Barbell good mornings 6 x Squats (3 regular depth with wide stance, 3 ultra low with a narrower stance and less weight) 3 x Seated calf raises 4 x Lunges 3 x Smith machine calf raises 3 x Leg extensions (to specifically hit rectus femoris) Supplements: Pre HIIT: Whey protein shake to try and avoid muscle catabolism. Pre Weights: 3g CEE with 5g Taurine for a kick. Post Weights: 3g CEE to maintain levels 30g whey protein + 25g dextrose Other: I will be taking Omega-3/6 Oils along with Glucosamine/Chondroitin/MSM with my first meal, as well as ZMA in the evening, and increased doses of Vit C/E at other times. Notes: Starting weight (8 weeks ago) : 14'0 Current weight: 12'10 Target weight: betwen 11'10 and 12'0 I have specifically made the workouts as intense as possible to maximise my metabolic rate and fat burning. I'm not sure i'll be able to handle this kind of volume - I may have to reduce it somewhat after the first week, but at current I plan to continue like this. I will be working around the 8-12 rep range for maximized hypertrophy. Due to the fact that I am aiming for muscle growth not strength gains, I won't be going to failure, as stressing my CNS would impede on my ability to really beat up my muscles. In general I am trying to do all the major compound lifts, but I'm missing out some things like bench press due to a dodgy elbow. Being as this is my first real cut ever, I aim to finish with the best results possible, hence this slightly mental last 6 weeks - before/after photos will be posted at the end. Any constructive criticism or encouragement will be appreciated!  Raz |
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22-08-2005, 06:34 PM
| #2 (permalink) |
| Legend Join Date: Nov 2004 Location: Birmingham/Bristol Posts: 887 Rep Power: | Morning: 5 mins HIIT on the bike. 5 mins HIIT on the rower. 10 mins steady pace on the x-trainer. Evening: Followed Monday's routine to the dot, did my 24 sets in about 45 mins - was quite gruelling, but overall an excellent workout. I felt quite a buzz after taking the taurine, so I think that worked well. Eating has been good so far today, and I don't see that changing. |
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