Yeo- I am not an ectomorph. More of the endomorph. Medium upperbody build, wide hips and large legs/calves.
I normally have a 3 day split routine and do 4 sets per bodypart on the larger muscles(Rows, OH press, BP, Squat and DL) and 2-3 on the smaller lifts. (triceps, biceps, abs, lowerback) I generally do 8-12 reps and pyramid up. 60-90 seconds rest in between sets. That is when I am doing the bodybuilder bulk up thing.
I started cutting last week and started a different routine that I made up, well put together from various other methods. A sort of cut and paste. It looks something like this- With my other activities included. (keep in mind I burn ~1500 calories at work, I have a physical job)
Monday- 50% Dynamic effort day. 2 sets each exercise. 5 quick reps-
DB bench press (no spotter)
OH Press
Deadlift
Squat
Pull downs
Shrugs
Curls
skullcrushers
Weighted sit-ups
Side bends (weighted)
Run on treadmill for 25 mins- haven't been doing cardio for along time so can only do it @ 5mph. Goal is 6.5+
Strechs for 30 mins once at home- (use my new book by Pavel Tsatsouline- Beyond Stretching)
Teaching my self Tai-Chi, only have the practice, begining, and first four forms down so far. - 30 mins of practice.
Shadowbox (and kick) for 20-30 mins (no bags in my tiny apartment- no bags at the YMCA)
I do the same exercises Tuesday, except I increase the % of 1rep max up to 65%. Wednesday I increase it to 80%. I take off Thursday (still do my regular non-lifting activites) and Friday I come in and do 95-100% ME day. I only do one set of 1-2 reps on Friday.
My goal for this cutting phase is strength gain. And about 9 more lbs of flab to cease to exist.
I will probably go 3 weeks on, 1 week off with this routine while I cut. 1 week off to let my CNS recouperate. We will see how it goes. Once I get done cutting, with my new found strength I will go into a bulk phase and switch back to a normal routine.