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  1. #1
    Elliot's Avatar
    Elliot is offline Anabolic Member
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    Hitting the Gym Druing My Cutting Phase..

    For some of you that might know me i've been dieting for abour 6-7 weeks and would like to change my work out a bit here it is..

    Monday
    A.M. Cardio
    P.M. Cardio
    -------------
    Tuesday
    A.M. Cardio
    Shoulders
    Barbell Upright Row
    Dumbbell Lateral Raise
    Barbell Row (to neck with elbows out)
    Dumbbell Front Raise
    Barbell Military Press
    Abs
    Weighted Crunch
    Weighted Vertical Hip Raise
    This is my "official" ab day even tho i'll be hitting abs and calves
    2 times a week right after a.m. cardio...
    -------------------------------------------------------
    Wednesday
    A.M. Cardio
    Day Off
    ----------
    Thursday
    No A.M. Cardio
    P.M. Cardio
    --------------
    Friday
    A.M. Cardio
    Quads
    Barbell Full Squat
    Lever 45° Leg Press
    Lever Leg Extension
    Hams
    Light Barbell Good-Morning
    Cable Lying Leg Curl
    Heavy Barbell Straight Leg Deadlift
    Hip Adductors
    Seated Hip Adduction
    --------------------------------
    Saturday
    A.M. Cardio
    Chest
    Dumbbell Incline Bench Press
    Dumbbell Bench Press
    Dumbbell Fly
    Dumbbell Pullover
    Lever Seated Fly
    Cable Standing Fly
    Triceps
    Barbell Lying Triceps Extension
    Cable Pushdown
    Dumbbell One Arm Triceps Extension
    ------------------------------------
    Sunday
    A.M. Cardio
    Back
    Barbell Bent-Over Row
    Cable Front Pulldown
    Isolated Front Pulldown
    Cable Row
    Dumbbell Shrug
    Lever Shrug
    Biceps
    Dumbbell Curl
    Twenty-One's
    Heavy Barbell Preacher Curl
    ------------------------------

    I know it might seem like a lot of work but i love having an hour or an hour and a half sessions where i come out bearly walking.. so please comment..

    Most heavy excercises are done 3 sets 8-10 reps
    Light ones are done 8-12 reps for 4 sets..

  2. #2
    decadbal's Avatar
    decadbal is offline Banned
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    well intense wt trainin will burn more fat per hr than any cardio.....so id up the wt trainin and drop the cardio some, plus whats the diet like? thats what will be golden for you, so if your on a decent one, find a awesome one, and use it....gluck

  3. #3
    1badcamaro's Avatar
    1badcamaro is offline Anabolic Member
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    and i'm not a big fan of pm cardio, fat will burn faster in the am on empty stomach as i'm sure you already know.......yea whats up with the diet bro?

  4. #4
    Elliot's Avatar
    Elliot is offline Anabolic Member
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    Simple wake up ECA cardio come home

    Meal 1 pro/fat
    Meal 2 pro/fat
    Meal 3 pro/fat
    Meal 4 pro/fat
    Meal 5 pro/fat
    Meal 6 PWO Shake (isolate with dextrose)
    Meal 7 PPWO Meal 2 hours after shake (Yams and Steak)
    Meal 8 Isolate in water with 1 teaspoon of flax and olive oil..

    cals are approx 2700 with 340 grams of Pro, 106 Grams of Fat and 102 grams of carbs..

    I take a Multi, r-ala and biotin with my carbs.. drink about 1-2 gallons

    im 6'1 230 at the moment..

  5. #5
    fritz2435's Avatar
    fritz2435 is offline Member
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    yams + steak = carbs + fat = fat storage according to some

  6. #6
    cpt steele's Avatar
    cpt steele is offline Anabolic Member
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    Quote Originally Posted by decadbal
    well intense wt trainin will burn more fat per hr than any cardio.....so id up the wt trainin and drop the cardio some, plus whats the diet like? thats what will be golden for you, so if your on a decent one, find a awesome one, and use it....gluck
    High cardo is catabolic as well, I keep the reps in the 10-12 and do more giant set work to keep the hr up

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