New Year, New Journal - Cutting Phase

[Gareth83]

cool

[Gareth83]

Wednesday Pull

Deads 10@70kg 10@110kg 10@130kg 9@130kg 6@130kg

BOR 12@60kg 12@60kg 8@60kg 6@60kg

Chins 5

Lat Pulldowns 12@52kg 10@52kg 10@52kg 10@48kg 10@48kg

Preacher OB Curls 7@15kg (felt awkward)

Alt DB Curls 4@20kg 4@17.5kg 6@15kg 6@15kg 8@12kg

This seemed a very strange workout, I tried getting between 30secs and 60secs between sets.

The problems I faced were:

a) training with a partner meant I had to wait for him to do his sets (which meant changing weights etc.)

b) There were people on the exercises I wished to, which meant waiting round and there isn't really any next best alternatives for my chosen exercises

c) I had to experiment with what weights I could/couldn't lift succesfully for the higher reps.

I did however build up a good sweat, what that relates to in the long run is to be discovered.

I am no longer going to do any PWO Cardio, as quite frankly it's boring and I have football training on a Thursday and play a match on Saturdays.

[Richard]

Looking good Gareth, some monster box squats you're doing there

[MartinM]

Quote

I've read around it. Basically the metabolic cost of higher reps and shorter rest times is higher due to a more elevated heart rate and reduced efficiency. There are also physiological differences after exercise in terms of the amount and percentage of fat that's oxidised. I had read a really good article on it but can't find it now.

Wow. What a great post, very well put. Rep for you

Gareth - there is really no need to lose strength on a cut. Especially if you start your cut after a deload week! I've been losing weight and gaining strength for a good few weeks now! The key to it is not doing anything drastic, i.e. keep weight constant and decrease rest, then keep rest constant and increase weight. I did this starting at 15reps for 4 sets and have dropped reps slowly but have increased the weight i'm lifting.

Essentially the more 'work' you do, the more kcals you burn so...

100kg for 5 x 5 = 2500kgs
75kg for 4x15 = 4500kgs!!

Thats just a simple tonnage equation though

[Ollie]

Cheers Martin - your maths is a bit out on that second calculation but it illustrates the basic fundamental principle well nonetheless