New Year, New Journal - Cutting Phase

[Gareth83]

The new year is approaching so I'm not doing any exercise now till January the 2nd.

I've decided to drop the "Compound Driven" Workout and go back to the 3 day Push/Pull/Legs Split i was on before

I had some excellent increases in strenth in my recent workout regime but I now wish to focus on more of a bodybuilding type split, just because I want to cut up properly over the next 10 or so weeks and stick to an easy split that i can do Monday, Wednesday, Thursday.

I will post up some stats tomorrow once I've taken some measurements.

The routine will be:

Monday Legs

Box Squats 5x5
Leg Press 3x6
Seated Leg Curls 3x6
Standing Calf Raises 3x6

Wednesday Pull

Deadlifts 5x5
BB Rows 3x6
Weighted Chins 3x6
BB Preacher Curls 3x6

Friday Push

Decline Bench Press 5x5
Incline Bench Press 3x6
Military Press (Cleaned up) 3x6
Dips or Decline OB Tricep Extension 3x6 ?????????

Saturday

Football

I will try to perform the presses with DB's where possible, but due to the lack of small increments I may stick to the Olympic Bar and add small weights.

Once I can perform 5x5 or 3x6 succesfully I will adjust weights accordingly.

You may be wondering why my reps are quite low on a cut? The reason being I find that has worked best for me in the past and there not low enough to seriously affect my CNS (I don't think anyway).

Diet will start off at 3000cals consisting of 180g Protein, 100g Fat and 345g Carbs. Where the majority of the carbs will be bracketed around the workouts.

As I'm trying to save money, I'm also reducing my alcohol intake which I hope will not only have a positive impact on my training but also my wallet

[Gareth83]

Forgot to mention supplements.

Staples
5g Creatine
10-15 fish oils
3g GT extract
1g Vitamin C

Pre Workout
5g Taurine
1g Guarana or 200mg Caffeine
0.75g GT extract

Post Workout
0.25g Vitamin C
0.75g GT Extract

[MartinM]

Good luck mate. Glad you cleared up the reps thing as for me that just WOULDNT work but if it works for you then fair play Is football twice a week for you? Training and match?

[Gareth83]

not bothering going training anymore and the match will probably be every other week knowing our weather! ;-)

[Bison]

Looks like a sound plan there mate, good luck with it

[Resurrected]

Good luck gareth.

One question...Why preacher curls? Seems a very strange bicep exercise to choose.

[Gareth83]

Quote

Good luck gareth.

Seems a very strange bicep exercise to choose.

Just from what those EMG sudies showed, I think by using an olympic bar too I can make smaller increases/decreases as opposed to the DB's that are at least 2kg difference each arm. Which is 4kg drop/increase.

And just for a bit of variety I suppose

[MartinM]

Are you doing cardio?

[Gareth83]

not for the first 2 weeks

but gonna do 20mins again after each session.

hoping to make the programme last 10 weeks

[MartinM]

that was quick

I simply COULDNT succeed on this program How much are you aiming to lose? Are you gonna post your diet?