Announcement

Collapse
No announcement yet.

Summer cut and training program

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • Summer cut and training program

    I got in shape again about one year ago and now after 6+ months out of the gym I am itching to get in even better shape. I am training with a bad back and bad rt shoulder so my routine will have to be higher volume, no failure training and less free weight work.

    June 1 2008.
    6'1.5''
    234lbs
    11% BF
    Waist: no idea but I was back in 32'' jeans
    Upper arm cold a tad over 18''
    Quads cold 27 1/4''


    Goals: about the same muscle mass but 3% less body fat, so probably 225.

    Diet: I will run a 4 week KETO then just count calories after that, I will stay around 2500 cal ED. I will diet as long as it takes, then once I hit my goal I will try to stay around 3000 cal ED to maintain my weight.

    Training Program.

    Monday
    Legs: V-squat or leg press 3x12. Lunges 3x15-20. Hamstring curl 5x10. Calve raise standing 3x12.
    ABS: whatever


    Tuesday: off

    Wednesday:
    Back: DB rows 5x10. LPDF 5x12. CGPD 5x8
    Biceps: DB curls 4x12. Hammer curls 4x8.
    Cardio. 4mph walk 30 post workout

    Thursday:
    Cardio. 4mph walk 45 to 1 hour on an incline.
    ABS: whatever

    Friday:
    Chest: Incline Machine press 5x12. Incline PD 5x12. Flat Machine press 4x12.
    Shoulders: side laterals 5x12, front laterals 5x12. Machine press 3x15 1/2 reps. Shrugs 5x10.
    Triceps: Machine Dips 4x10 tri rope ext 4x12

    Saturday:
    Cardio. 4mph walk 45 to 1 hour on an incline.

    Sunday:
    Cardio. 4mph walk 45 to 1 hour no incline.

    Two pics from last year after my 8 week cut.
    Attached Files

  • #2
    Personally, I found doing this split easier if you do back mon, push weds, and legs fri. That way your bad lower back recovers somewhat. As well, I like to increase my reps for an exercise as I go, instead of doing heavier and heavier moves.
    Turn the other cheek and I'll break your fucking chin.

    Comment


    • #3
      Originally posted by chasebny View Post
      Personally, I found doing this split easier if you do back mon, push weds, and legs fri. That way your bad lower back recovers somewhat. As well, I like to increase my reps for an exercise as I go, instead of doing heavier and heavier moves.
      That's a good idea, I will try it that way.

      Comment


      • #4
        4 Week jump start diet (KETO 45 carbs or less).

        MEAL 1
        1. Chorizo 2 oz. Fat 14, Carb 3,Protein 8
        2. 6 egg whites one yolk. Fat 4.5, Carb 1, Protein 21
        3. Avocado 58g. Fat 9, Carb 5, Protein 1.5 (Avocado on training days only).
        4. Colby jack cheese 1/8, Fat 4.5, Carb 0,Protein 3.5
        TOTAL Fat 32, Carb 9 or 4, Protein 34.

        MEAL 2
        Protein shake

        MEAL 3
        Chicken Tikka Masala
        1/8 cup yogurt
        3/4 teaspoon lemon juice
        1/2 teaspoon ground cumin
        1/4 teaspoon ground cinnamon
        1/2 teaspoon cayenne pepper
        1/2 teaspoon freshly ground black pepper
        3/4 teaspoon minced fresh ginger
        1 teaspoon salt, or to taste
        3/4 boneless skinless chicken breasts
        3/4 teaspoon butter
        1/4 clove garlic, minced
        1/4 jalapeno pepper, finely chopped
        1/2 teaspoon ground cumin
        1/2 teaspoon paprika
        3/4 teaspoon salt, or to taste
        1/4 (8 ounce) can tomato sauce
        1/8 cup heavy cream
        1 tablespoon chopped fresh cilantro

        I will have to work on this one, it probably has more carbs then I want.


        MEAL 4
        Steak 10oz
        1 tsp olive oil



        MEAL 5
        1. 6 egg whites three yolks. Fat 13.5, Carb 3, Protein 27
        2. Colby jack cheese 1/4, Fat 9, Carb 1,Protein 7
        TOTAL Fat 22.5, Carb 4, Protein 34

        MEAL 6
        GREEK CHICKEN
        1/4 pound boneless chicken
        1/8 cup crumbled feta cheese (1 grams of carbs)
        1/4 tsp dried oregano (0.5 grams of carbs)
        1 tbsp oil
        pepper to taste
        1/4 cup chicken broth sodium free
        1/8 cup fresh tomato diced (2 grams of carbs)
        1/2 cup fresh spinach (1.2 grams of carbs)
        TOTAL??

        Comment


        • #5
          man you take some pride in cooking your food. good luck with the diet.
          your only as strong as your mind, so consider yourself weak.
          Yep...cats before cunts like my grandma always used to say. - BBOY

          Comment


          • #6
            Originally posted by stackndeca View Post
            man you take some pride in cooking your food. good luck with the diet.
            I hate KETO diets so I have to be creative. I will have to come up with several meals before May so I can keep my sanity on this cut.

            Comment


            • #7
              Monday
              Legs: V-squat or leg press 3x12. Lunges 3x15-20. Hamstring curl 6x10. Calve raise standing 3x12.
              ABS: whatever


              Tuesday:
              Chest: Incline Machine press 5x12. Incline PD 5x12. Flat Machine press 4x12.


              Wednesday:
              Back: DB rows 6x10. LPDF 6x12. CGPD 5x8
              Cardio. 4mph walk 30 post workout

              Thursday:
              Cardio. 4mph walk 45 to 1 hour on an incline.
              ABS: whatever

              Friday:
              Cardio. 4mph walk 45 to 1 hour on an incline.


              Saturday:
              Shoulders: side laterals 5x12, front laterals 5x12. Machine press 3x15 1/2 reps. Shrugs 5x10.
              Triceps: Machine Dips 4x10 tri rope ext 4x12
              Biceps: DB curls 6x12. Forearm curls 4x10


              Sunday:
              Cardio. 4mph walk 45 to 1 hour no incline.

              Comment


              • #8
                What time will the cardio be performed?
                As far as food, hot sauce is your messiah on low to no carbs. As well, most spices/seasonings are low to no carbs. I would just try and put the more carb laden meals around your workout and breakfast.
                Turn the other cheek and I'll break your fucking chin.

                Comment


                • #9
                  Great to see you in here Foreman! I like Tuesday for leg day myself, but due to my current circumstances every day is leg day and none of them are heavy. I miss heavy leg day! Your food prep is incredible! I might have to try some of what you're posting up!
                  SnakeBite Racing

                  Comment


                  • #10
                    I hate this pic but here is the back shot from summer 2008. I need to learn how to pose.
                    Attached Files

                    Comment


                    • #11
                      March 18th 2009
                      Back Day

                      15 mil 4mph treadmill (warmup)
                      Cable rows: 5x10-12, I do them one site at a time.
                      LPDF: 5x10-12
                      CGPD Hammer: 5x8-10

                      I will start some free weights next week, this was only my second back workout after taking 7 months off, and also the first where I did my full volume. Again I did no failure training at all.

                      Three days into KETO and so far I feel good. Got some

                      For fiber, it is horrible but I have to use it.

                      Comment


                      • #12
                        Horrible taste?

                        OR

                        Horrible source of fiber? I thought that psy husk was great?
                        Turn the other cheek and I'll break your fucking chin.

                        Comment


                        • #13
                          Originally posted by chasebny View Post
                          Horrible taste?

                          OR

                          Horrible source of fiber? I thought that psy husk was great?
                          Yes the taste is disgusting, I almost threwup the first time I used it. But from what I have read it is a great source of fiber.

                          Comment


                          • #14
                            Originally posted by ForemanRules View Post
                            Yes the taste is disgusting, I almost threwup the first time I used it. But from what I have read it is a great source of fiber.

                            Well . . . throwing up is one way to cut.
                            Try not to let hurdles hold you down because they will always be there.

                            Comment


                            • #15
                              Originally posted by ForemanRules View Post
                              Yes the taste is disgusting, I almost threwup the first time I used it. But from what I have read it is a great source of fiber.
                              Thats what I thought. What is the taste like? Could it be covered by some diet pepsi, or crystal light?
                              Turn the other cheek and I'll break your fucking chin.

                              Comment

                              Working...
                              X