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Approved Log On the road of redemption cutting phase starting now
- Thread starter Topps_Baseball88
- Start date
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- body builders cutting diet training
Wednesday Nov 8 2023
Suggestions or ideas are welcome on what you all think about my new program
Weeks 1-3 Strength
Weeks 4-7 Size
Weeks 8-10 Sharpe ( hypertrophy Training)
For the next 10 weeks I'm going to switch up my style of training as I haven't switched anything in 3 months at this point, I feel for growth time to switch it up and do something completely different for 10 weeks.
The first phase is a strength/ Full body phase that goes for 3 weeks in length, the Foundational Training is 3 days a week.
on non Foundational Training days i will be picking lagging body parts, it will be 3x10 or 3x15 for all 3 movements on these lagging body part days.
it is 3 days of full body every week and 2-3 days of just picking one single body part to focus on for 3 x 10 or 3 x 15 called focus training for lagging body parts to try and bring it all together this is done for all 10 weeks of the entire program.
Cardio will be preformed 1 hour a day 5-6 days a week.
as an example:
Bench Press 3x10
Cable Flys 3x10
Pec Deck 3x10
Topps
Barbell Squat 5x2-5. Weeks 1-3 Day 1
Romanian DL 3x6-8 Workout 1
Incline BB Press 4x3-6
Bentover BB Rows 4x4-6
DB Shurgs 4x5-7
BB Push Press 3x3-6
DB Rear Lat Raises 1x8-12
BB Curls 4x6-8
Skull Crusher 4x6-8
Leg Raises 3x10-12
Standing Cave Raises 3x10-20
Dead Lift 5x1-4 Weeks 1-3 Day 2
BB Shrugs 2x4-6. Workout 2
Pull Up 3x4-8
Walking Lunge 3x10
Incline DB Press 5x6-8
Seated Arnold Press 4x6-8
Rear Cable Flys 1x8-10
Alternating Curls 4x6-8
Dips 4x6-8
Decline Situp 4x10-15
Seated Cave Raises 4x10-20
Front Squat 3x8-12 Weeks 1-3 Day 3
T Bar Row 4x6-8. Workout 3
DB Press 4x6-8
BB Upright Row 4x6-8
Preacher Curl 4x6-8
DB Tricep Extension 4x6-8
Weighted Crunches 3x20
Standing Cave Raise 3x20
Suggestions or ideas are welcome on what you all think about my new program
Weeks 1-3 Strength
Weeks 4-7 Size
Weeks 8-10 Sharpe ( hypertrophy Training)
For the next 10 weeks I'm going to switch up my style of training as I haven't switched anything in 3 months at this point, I feel for growth time to switch it up and do something completely different for 10 weeks.
The first phase is a strength/ Full body phase that goes for 3 weeks in length, the Foundational Training is 3 days a week.
on non Foundational Training days i will be picking lagging body parts, it will be 3x10 or 3x15 for all 3 movements on these lagging body part days.
it is 3 days of full body every week and 2-3 days of just picking one single body part to focus on for 3 x 10 or 3 x 15 called focus training for lagging body parts to try and bring it all together this is done for all 10 weeks of the entire program.
Cardio will be preformed 1 hour a day 5-6 days a week.
as an example:
Bench Press 3x10
Cable Flys 3x10
Pec Deck 3x10
Topps
Barbell Squat 5x2-5. Weeks 1-3 Day 1
Romanian DL 3x6-8 Workout 1
Incline BB Press 4x3-6
Bentover BB Rows 4x4-6
DB Shurgs 4x5-7
BB Push Press 3x3-6
DB Rear Lat Raises 1x8-12
BB Curls 4x6-8
Skull Crusher 4x6-8
Leg Raises 3x10-12
Standing Cave Raises 3x10-20
Dead Lift 5x1-4 Weeks 1-3 Day 2
BB Shrugs 2x4-6. Workout 2
Pull Up 3x4-8
Walking Lunge 3x10
Incline DB Press 5x6-8
Seated Arnold Press 4x6-8
Rear Cable Flys 1x8-10
Alternating Curls 4x6-8
Dips 4x6-8
Decline Situp 4x10-15
Seated Cave Raises 4x10-20
Front Squat 3x8-12 Weeks 1-3 Day 3
T Bar Row 4x6-8. Workout 3
DB Press 4x6-8
BB Upright Row 4x6-8
Preacher Curl 4x6-8
DB Tricep Extension 4x6-8
Weighted Crunches 3x20
Standing Cave Raise 3x20
Last edited:
@Topps_Baseball88 switching training is good i would do more volume manWednesday Nov 8 2023
Suggestions or ideas are welcome on what you all think about my new program
Weeks 1-3 Strength
Weeks 4-7 Size
Weeks 8-10 Sharpe ( hypertrophy Training)
For the next 10 weeks I'm going to switch up my style of training as I haven't switched anything in 3 months at this point, I feel for growth time to switch it up and do something completely different for 10 weeks.
The first phase is a strength/ Full body phase that goes for 3 weeks in length, the Foundational Training is 3 days a week.
on non Foundational Training days i will be picking lagging body parts, it will be 3x10 or 3x15 for all 3 movements on these lagging body part days.
it is 3 days of full body every week and 2-3 days of just picking one single body part to focus on for 3 x 10 or 3 x 15 called focus training for lagging body parts to try and bring it all together this is done for all 10 weeks of the entire program.
Cardio will be preformed 1 hour a day 5-6 days a week.
as an example:
Bench Press 3x10
Cable Flys 3x10
Pec Deck 3x10
Topps
Barbell Squat 5x2-5. Weeks 1-3 Day 1
Romanian DL 3x6-8 Workout 1
Incline BB Press 4x3-6
Bentover BB Rows 4x4-6
DB Shurgs 4x5-7
BB Push Press 3x3-6
DB Rear Lat Raises 1x8-12
BB Curls 4x6-8
Skull Crusher 4x6-8
Leg Raises 3x10-12
Standing Cave Raises 3x10-20
Dead Lift 5x1-4 Weeks 1-3 Day 2
BB Shrugs 2x4-6. Workout 2
Pull Up 3x4-8
Walking Lunge 3x10
Incline DB Press 5x6-8
Seated Arnold Press 4x6-8
Rear Cable Flys 1x8-10
Alternating Curls 4x6-8
Dips 4x6-8
Decline Situp 4x10-15
Seated Cave Raises 4x10-20
Front Squat 3x8-12 Weeks 1-3 Day 3
T Bar Row 4x6-8. Workout 3
DB Press 4x6-8
BB Upright Row 4x6-8
Preacher Curl 4x6-8
DB Tricep Extension 4x6-8
Weighted Crunches 3x20
Standing Cave Raise 3x20
Yeah I was thinking the same with the volume maybe 3x12 or 5x10 for all the movements.
Thursday November 9 2023
I will be combining last night's work out into today's log as well as my workout from today.
I will Start with the positive I'm down from 222lbs into 217lbs 5lb net loss so far in weight which is a great start.
Negatives very tried and sore along with feeling run down and a tad on the weaker side, making it difficult to keep pushing myself, I will contiune to do what I must do for the vison ahead of me.
I just don't seem to recover as well which is obviously a give me and going to happen off cycle, but its been brutal so far lol, I have a long way still ahead of me.
We keep on trucking
I'm just counting down the days I get to be back on cycle its much more enjoyable lol, either way this is a great lesson in staying humble and committed when things get hard, and learning the value of the enjoyment of being on a cycle, I try to take away something of value to apply with the journey in all aspects.
Wed workout as follows
Bicep/Tricep
Scoop Curls
1x15@20lbs
1x15@25lbs
1x10@30lbs
Alternating Hammer Curls
2x20@20lbs
1x10@25lbs
Side Curls
1x20@20lbs
1x15@25lbs
1x10@30lbs
Preacher Machine Curl
3x12@120lbs
One Arm Cable Curls
1x30@15lbs
Tricep Push Down
1x30@50lbs
Tricep wide Grip Push Down
1x30@50lbs
Tricep Narrow Grip Push Down
1x30@50lbs
Rope Push Down
3x10@40lbs
Tricep Extension Machine
1x30@150lbs
After doing 5 miles of cardio on Tuesday I took off to give my legs a rest and didn't do cardio on wed.
Thursday workout as follows
Pec Deck Machine
1x15@150
1x15@160
1x15@170
1x15@180
1x10@190
Dips Bodyweight
5x10@217lbs
Cable Flys ( 3 different variations)
3x15@25lbs
3x15@25lbs
5x10@20lbs
Incline DB Press
1x35@35lbs
1x20@20lbs
Isolation Movements ( DB 4 variations)
1x20@25lbs
1x15@12lbs
1x15@12lbs
1x15@12lbs
1x20@5lbs
Will be heading back to the gym tonight after work to do my cardio session.
I will be combining last night's work out into today's log as well as my workout from today.
I will Start with the positive I'm down from 222lbs into 217lbs 5lb net loss so far in weight which is a great start.
Negatives very tried and sore along with feeling run down and a tad on the weaker side, making it difficult to keep pushing myself, I will contiune to do what I must do for the vison ahead of me.
I just don't seem to recover as well which is obviously a give me and going to happen off cycle, but its been brutal so far lol, I have a long way still ahead of me.
We keep on trucking
I'm just counting down the days I get to be back on cycle its much more enjoyable lol, either way this is a great lesson in staying humble and committed when things get hard, and learning the value of the enjoyment of being on a cycle, I try to take away something of value to apply with the journey in all aspects. Wed workout as follows
Bicep/Tricep
Scoop Curls
1x15@20lbs
1x15@25lbs
1x10@30lbs
Alternating Hammer Curls
2x20@20lbs
1x10@25lbs
Side Curls
1x20@20lbs
1x15@25lbs
1x10@30lbs
Preacher Machine Curl
3x12@120lbs
One Arm Cable Curls
1x30@15lbs
Tricep Push Down
1x30@50lbs
Tricep wide Grip Push Down
1x30@50lbs
Tricep Narrow Grip Push Down
1x30@50lbs
Rope Push Down
3x10@40lbs
Tricep Extension Machine
1x30@150lbs
After doing 5 miles of cardio on Tuesday I took off to give my legs a rest and didn't do cardio on wed.
Thursday workout as follows
Pec Deck Machine
1x15@150
1x15@160
1x15@170
1x15@180
1x10@190
Dips Bodyweight
5x10@217lbs
Cable Flys ( 3 different variations)
3x15@25lbs
3x15@25lbs
5x10@20lbs
Incline DB Press
1x35@35lbs
1x20@20lbs
Isolation Movements ( DB 4 variations)
1x20@25lbs
1x15@12lbs
1x15@12lbs
1x15@12lbs
1x20@5lbs
Will be heading back to the gym tonight after work to do my cardio session.
A lot of truth here man. No slacking
On the left was the last photo took on cycle the photo on the right is me currently that photo was taken this morning.
I'm not sure I notice much of a change maybe more Ab definition photo on the left was 222lbs photo on the right is 217lbs
Havemt posted update photo in a while so figured i would.
Waist is definitely getting a little smaller as well .
Anyway we keep on trucking
I'm not sure I notice much of a change maybe more Ab definition photo on the left was 222lbs photo on the right is 217lbs
Havemt posted update photo in a while so figured i would.
Waist is definitely getting a little smaller as well .
Anyway we keep on trucking
I can't believe I haven't asked before but are you/were you a card collector? Basing that off of your username. I am a huge sports fan and used to collect cards when I was really young. Too bad I have nothing to show for it now though as I gave them all away to my cousin, lol!
Yeah I used to collect topps baseball cards as a kid my uncle got me into topps cards and my grandma used to work at the topps factory back in the 1990s when I was growing up, so she always brought home topps trading cards. I haven't collected in a while but I still have some somewhere in storage, I also have a bunch of 1990s power ranger toys and autographs mostly all still in the original box's
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