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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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- Tags
- body builders cutting diet training
looking handsomeAlso not and important update but I did find time to get a fresh cut in and trim the face a little bit, I felt so good with the 5lbs down I decided to try and look decent to start the week out right️
I wanted to make my workouts more structured for myself and so I can give more indepth quality and insight for my goals.
I found a Workout routine that fits my style and how I typically trained when I got my beat results.
Will update My RPMS as I go along throughout each of the workouts and weeks.
PHASE 1
Week 1 = 3 sets per exercise
Week 2 =4 sets per exercise
Week 3= 5 sets per exercise
Rest time - 90 seconds between sets.
Workout 1 Chest+Shoulders
Workout 2 Back+Traps
Workout 3 Legs
Workout 4 Arms
Chest#Shoulder
Bench Press
Incline DB Press
Dips
Military or DB Press
DB Side Lateral
3-5 X 6-10
3-5 X 6-10
3-5 X 6-10
3-5 X 6-10
3-5 X 6-10
Back+Traps
Rack Deadlift
Pull-Up
Bent Over Row
BB Shrug
DB Shrug
3-5 X 6-10
3-5 X 6-10
3-5 X 6-10
3-5 X 6-10
3-5 X 6-10
Legs
Squats
Stiff Leg Deadlift
Leg Extension
Leg Curi
Lunges
3-5 X 6-10
3-5 X 6-10
3-5 X 6-10
3-5 X 6-10
3-5 X 6-10
Arms+Calves
BB Curl
Close Grip Bench
Skull Crusher
DB Curl
Standing Calf Raise
Seated Calf Raise
3-5 X 6-10
3-5 X 6-10
3-5 X 6-10
3-5 X 6-10
3-5 X 6-10
3-5 X 6-10
PHASE 2 INTENSITY
Week1=6-RM
Week 2= 4-RM
Week 3=2-RM
Rest time =2-3 minutes between sets.
Workout1 Upper Body A
Workout 2 Lower Body A
Workout 3 Upper Body B
Workout4 Lower Body B
Upper Body A
Bench Press
Bent Over Row
Military Press
BB Shrug
Close Grip Bench
BB Curl
Upper Body B
Incline Press
Pull-Up
DB Shoulder Press
DB Shrug
Skull Crusher
DB Curl
3X2-6
3X2-6
3X2-6
3X2-6
3X2-6
3X2-6
3X2-6
3X2-6
3X 2-6
3X2-6
3X2-6
3X2-6
Lower Body A
Squats
Stiff Leg Deadlift
Seated Calf Raise
Lower Body B
Deadlift
Leg Press
Standing Calf Raise
3X2-6
3X26 (Lower A/B all 3x2-6 )
3X2-6
3X2-6
3X 2-6
3X2-6
PHASE 3 FREQUENCY
2X 4-6 Week 1: Heavy
2X6-10 Week 2: Moderate
2X10-12 week 3 Lite
Workout_A (Wed)
Squats
Stiff Leg Deadift
Seated Calf Raise
Flat Press
Bent Over Row
Military Press
Barbell Shrug
Close Grip Bench
Barbell Curl
Workout B (Thursday)
Leg Press
Lying Leg Curl
Standing Calf Raise
Incline Press
Pull-up
DB Side Lateral
DB Shrug
Skull Crusher
DB Curl
Workout C (Friday)
Leg Extension
Seated Leg Curl
Donkey Calf Raise
Decline Press or Dips
Rack Deadlift
Cable Lateral
Low-Pulley High Row
Tricep Pressdown
Cable Curl
Weak Point Training (Saturday)
The weak point training day
Calves
Standing Calf Raise
Seated Calf Raise
BB Forearm Curl
DB Forearm Curl
3x15 ( Caves Forearms )
cardio 4x a week uphill ( highest Incline)
( speed 2.7)
Duration: 35-40 minutes each of the 4 days.
I will try to allow 2 hours maximum time in the gym nothing over that time frame ideal goal is be out in 1 hour and 35 minutes
I found a Workout routine that fits my style and how I typically trained when I got my beat results.
Will update My RPMS as I go along throughout each of the workouts and weeks.
PHASE 1
Week 1 = 3 sets per exercise
Week 2 =4 sets per exercise
Week 3= 5 sets per exercise
Rest time - 90 seconds between sets.
Workout 1 Chest+Shoulders
Workout 2 Back+Traps
Workout 3 Legs
Workout 4 Arms
Chest#Shoulder
Bench Press
Incline DB Press
Dips
Military or DB Press
DB Side Lateral
3-5 X 6-10
3-5 X 6-10
3-5 X 6-10
3-5 X 6-10
3-5 X 6-10
Back+Traps
Rack Deadlift
Pull-Up
Bent Over Row
BB Shrug
DB Shrug
3-5 X 6-10
3-5 X 6-10
3-5 X 6-10
3-5 X 6-10
3-5 X 6-10
Legs
Squats
Stiff Leg Deadlift
Leg Extension
Leg Curi
Lunges
3-5 X 6-10
3-5 X 6-10
3-5 X 6-10
3-5 X 6-10
3-5 X 6-10
Arms+Calves
BB Curl
Close Grip Bench
Skull Crusher
DB Curl
Standing Calf Raise
Seated Calf Raise
3-5 X 6-10
3-5 X 6-10
3-5 X 6-10
3-5 X 6-10
3-5 X 6-10
3-5 X 6-10
PHASE 2 INTENSITY
Week1=6-RM
Week 2= 4-RM
Week 3=2-RM
Rest time =2-3 minutes between sets.
Workout1 Upper Body A
Workout 2 Lower Body A
Workout 3 Upper Body B
Workout4 Lower Body B
Upper Body A
Bench Press
Bent Over Row
Military Press
BB Shrug
Close Grip Bench
BB Curl
Upper Body B
Incline Press
Pull-Up
DB Shoulder Press
DB Shrug
Skull Crusher
DB Curl
3X2-6
3X2-6
3X2-6
3X2-6
3X2-6
3X2-6
3X2-6
3X2-6
3X 2-6
3X2-6
3X2-6
3X2-6
Lower Body A
Squats
Stiff Leg Deadlift
Seated Calf Raise
Lower Body B
Deadlift
Leg Press
Standing Calf Raise
3X2-6
3X26 (Lower A/B all 3x2-6 )
3X2-6
3X2-6
3X 2-6
3X2-6
PHASE 3 FREQUENCY
2X 4-6 Week 1: Heavy
2X6-10 Week 2: Moderate
2X10-12 week 3 Lite
Workout_A (Wed)
Squats
Stiff Leg Deadift
Seated Calf Raise
Flat Press
Bent Over Row
Military Press
Barbell Shrug
Close Grip Bench
Barbell Curl
Workout B (Thursday)
Leg Press
Lying Leg Curl
Standing Calf Raise
Incline Press
Pull-up
DB Side Lateral
DB Shrug
Skull Crusher
DB Curl
Workout C (Friday)
Leg Extension
Seated Leg Curl
Donkey Calf Raise
Decline Press or Dips
Rack Deadlift
Cable Lateral
Low-Pulley High Row
Tricep Pressdown
Cable Curl
Weak Point Training (Saturday)
The weak point training day
Calves
Standing Calf Raise
Seated Calf Raise
BB Forearm Curl
DB Forearm Curl
3x15 ( Caves Forearms )
cardio 4x a week uphill ( highest Incline)
( speed 2.7)
Duration: 35-40 minutes each of the 4 days.
I will try to allow 2 hours maximum time in the gym nothing over that time frame ideal goal is be out in 1 hour and 35 minutes
Last edited:
Also any and all ideas or suggestions on workload movements structure is welcome I might be missing volume or some lifts.
Love following these logs!
I'm confused as to why she seems ok with it as is vs a lower bodyfat seeming healthier to me
bro let see more pics
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