First… congrats!
I pretty rarely change how I lift when it’s cutting time, and when I do it’s almost always a mistake. I know a lot of folks feel the opposite, so take that with a grain of salt.
If it was me, I’d probably just pull back a little on food. Depending how you’ve been eating, it may be as simple as just cleaning up a side dish or dropping a snack. I also like to add 10 minutes of steady state both before and after my lifting. It improves my recovery, gives me a warmup, and gets in a couple hours of cardio I barely notice every week. Maybe see how easily/ high of calories you can hold this weight without gaining and then transition into losing fat?
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TFP said it best.
If I were you I’d keep my training the same. Cut 200-300 calories per day. Take an additional 2500 steps per day (will only take 20 total minutes of walking over course of a day) Then see what your weight does over the next 2 weeks.
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Cheers @TrainForPain and @throwawayfitness
Needed to hear that, I’ve dropped around 200ish calories from carbs and will see how i go.
Other than that he’s my last weeks workouts.
Pull session.
1 arm row, i repeated the weight from last week. Really happy with how these have come on.
WU sets
40kg x 8
x8
x8
x8
Row machine Wide - Explosive reps
63 x 6
70 x 6
77 x 6
84 x 6
Pull over
28kg x 12
30 x 11
32 x 8
Shrugs
28kg DBs x 10
x10
x9
Hypers
x 12
x 12
x 12
Did calves again as well
Standing raises
45 x 8
55 x8
65 x8
75 x8
85 x8
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Fridays session Chest, shoulders and arm pump. I was really short on time on this session as i went in the middle of the day (due to family issues), so didn’t get the whole thing done.
Mahcine press
WU sets
40kg Each side x 12
x 12
x 12
x 12
Fly SS with reverse fly
65kg x 10
68 x 10
x 10
x 10
x 10
Reverse fly
40 x 20
x20
x 20
x20
Face Pulls
x 10
x10
x10
Lat riases 6 ways
4kg DB x 10
x 10
x 6
Rope push dowsn
x 9
x10
x10
Seated DB curls
12kg DB x 8
x8
x8
BB curls
20kg x 8
x 8
x 8
Cable extensions
x 10 plus 5 partials
x 10 plus 5 partials
x 10 plus 5 partials
Close grip push ups
x 11
x10
x10
Reverse curls
15kg BB x 12
x 12
Ran out of time to finish. But another week done and on to weeks 9-10
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Monday morning Leg session, this one was horrid!!! Like really horrid.
Ham curls
WU sets
47kg x 12
54 x 10
61 x 8
68 x 6
RDL
32kg DBs x 10
34kg x 8
36kg x 6
36kg x6
Hack squat narrow
60 x 20
65 x 12
65 x 10
75 x 8
Hack squat wide
40kg x 10
x 10
x10
x10
Lunges
8kg DB x 20
x 20
x20
Calves
35kg x 10
x 10
x10
x10
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Weighing in at 105.3kg this morning first thing. Top abs faded - diet needed after this programme
Chest and shoulders yesterday. Week 9 is big changes again on some of the lifts.
DB bench
WU sets - not done DB bench first so had to guess the right weight to use
38 kg DBs x 8
x 8
x8
All good clean reps, happy with that for today.
Incline BB bench (still hate the angle of this)
70kg x 6 constant tension reps for all sets
x 6
x6
BB Bench flat - explosive reps. I dropped the weight today to really get some super explosive reps out
80kg 5 x5
Stretch push up
x 16
x 10
x10
Rear delts
47kg x 15
x15
x15
x15
Lat riases
6kg DBs x 12
x 12
x 12
x12
Shoulder press machine
57kg each side x 5
x5
x5
x5
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Back this morning, probably needed more of a WU as literally jumped out of bed, downed a shake and drove to the gym.
This back workout was good, hard but good.
Pull ups various grips
Wide x 4
Wide x 4
narrow x 4
Narrow x 3
Palms facing x 3
Palms facing x 3
1 arm row, explosive
35kg x 8
x8
x8
x8
Pullover
28kg x 12
30kg x 10
32kg x 10
Shrug
28kg DBs x 10
x10
x10
Hypers
x 12
x 12
x12
Leg raises
x 10
x10
x10
x10
Calves
55 x 8
65 x 8
75 x 8
85 x 8
95 x 8
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Last workout of the week. Chest/ Shoulders and Arms
I started this workout with aching chest, triceps and biceps which wasn’t a good start to the day.
Machine Press
WU
40 x 15
45 x 12
45 x 9
45 x 6
40 x 6
Hex press - Missed this
Chest fly SS with reverse fly
Fly
68kg x 10
x 10
x 10
x 10
Reverse fly
47kg x 10
x10
x10
x10
Horizontal DB press - This absolutely killed me - THESE ARE HORRID!!!
2kg DBs x 10
x 10
x10
x10
SS with face pulls
x 10
x10
x10
x10
Vbar pushdowns
x 20
x20
x 17
SS with barbell curls
20kg x 8
x8
x8
Dips
x 10
x10
x skipped
Hammer curls
12kg DB x 8
14 x 8
16 x 8
Bent over triceps
x 10
x skipped
x skipped
I leave this week feeling knackered. The kids have been waking me up most nights so I’ve not had a solid nights sleep since last Friday.
Need a rest and a holiday, but have half term next week so a week off the gym!!
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Had a week off with the family, really relaxed and spent the week eating cream teas and cider.
Back to it in a different direction. I wanted to start back with a bang and so decided to come back to an upper/ lower by Eric Helmes.
So Mondays session
Bench
WU Sets
90kg x 6
x6
x6
x6
1 arm row
40kg x 8
x7
x6
Incline DB press
28kg DB x 12
x 9
x7
Lat pull down
63kg x 12
x 10
x 8
Tricep extensions
x 12
x 12
x 12
Bicep cable curls
x 12
x 10
x8
Lat riases
6kg DBs x 12
x 12
x 12
Feels good to try something a little different and get back a routine that i progressed with really well before.
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Lower day
Hack squats
WU sets
40kg x 6
60kg x 6
80kg x 6
90kg x 6
100kg x 6
Then a window maker set 60kg x 20 reps
Leg extensions
15kg each side x 12
x 10
x 10
Ham curls
45kg x 12
x 10
x 8
x 6
Standing calf raises
65 x8
75 x8
85 x8
95 x6
Leg raises
x 10
x10
x 8
x 7
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Thursdays Upper session
DB Bench
WU sets
36kg DBs x 10
38 x 8
40 x 5
Lat pull close
53kg x 12
56 x 10
59 x 10
DB OHP
16kg DBs x 12
20kg x 12
22kg x 8
Row machine wide
30 x 12
32 x 12
35 x 8
Fly
68 x 12
x 7
Tricep skull crushers
12kg DBs x 12
12 x 12
12 x 12
Bicep hammer curls
12kg DBs x 12
14 x 10
12 x 10
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Fridays lower body session
DB RDLs
WUs
26kg DB x 12
28 x 12
30 x 12
32 x 10
Leg press
40kg x 20
x 15
x 14
Leg extensions
15kg x 12
x 11
x 10
Leg curl Hamstring
47 x 12
x 10
x 6
Seated clalf raises
15kg x 12
20 x 12
25 x 10
30 x 8
Leg raises
x 10
x10
x10
x10
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Week done. Nice to focus on a few similar things after the Meadows programme but I’ll definitely re-run Reactive Pump again as i really enjoyed it.
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Monday - Upper Body
Bench
WU Sets
92.5kg x 5
x5
x5
x5
1 arm Row
40kg x 8
x8
x6
Incline DB Press
28kg DBs x 12
x 10
x 8
Lat pull down wide grip
63kg x 12
x 10
x 8
Tricep Cable Extensions
x 9
x10
x10
Bicep cable curls
x 20
x 10
x 8
Lat raises
7kg DBs x 12
x 12
x12
Not as good pump as Meadows stuff but i’ll give this 6 weeks to see.
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Tuesday - Lower body day (these are lower volume days than i remember)
Hack squat
WU sets
85kg x 6
95 x 6
105 x 6
50kg x 20
Leg extensions
15kg each side x 12
x 12
x 12
Hamstring curls single leg ones
45kg x 12
x 10
x 9
x8
Standing calf raises
75 x 8
85 x 8
95 x 8
105 x 7
Leg raises
x 10
x10
x9
x8
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Thursday Upper Body Session
DB Bench
WU Sets
36kg DB x 11
38 x 10
40 x 6
Close lat pull Down
WU sets
53kg x 12
56kg x 10
59kg x 10
OHP
16kg DB x 12
20 x 12
22 x 9
Cable Row Wide
63kg x 12
68 x 10
70 x 8
Fly
61kg x 15
61 x 12
Dips
x 15
x 12
x 8
Bicep hammer curls
12kg DB x 15
x 14
x 10
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Friday lower body - This session kills my hamstrings but i love it!!
RDL DBs
WU sets
28kg DBs x 12
30 x 12
32 x 12
34 x 10
Hack squat - Constant tension sets
WU set
40kg x 20
x 18
x 15
Leg extensions
17.5kg each side x 8
x8
x10
Ham curl
47kg x 12
x 8
x9
Seated calf raises
15kg x 12
20 x 12
25 x 11
30 x 10
Leg raises
x 10
x 10
x9
x10
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Monday morning Upper session. Starting the week with bench always feels cheesy to me but hey ho.
bench 4 rep week (i reset to 6 reps next week and increase the weights)
WU sets
95kg x 4
x 4
x 4
x 4
1 arm row
WU
40kg DB x 7
x7
x7
Incline DB press
28kg DB x 12
x 12
x 10
Lat row Wide
63kg x 12
x 12
x 10
Tricep extensions
x 12
x 10
x 10
Bicep cable curl
x 12
(lowered weight) x 15
x 10
Lat raises
8kg DBs x 10
x10
x10
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I need to make sure i’m getting my workouts recorded!
Tuesday - Lower
Hack Squat
WU Sets
90kg x 6
100 x 6
110 x 6
50kg x 20
Leg extension
17.5kg each side x 9
x 9
x 9
Hamstring single leg
45kg each side x 12
x 11
x 8
x6
Standing calf raises
75 x 8
85 x 8
95 x 8
105 x 8
Leg raises
x 11
x 10
x10
x10
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