DJSTARER

So here is my plan for this summer. I'll be out in Chicago doing my level 2 internship for the PGA at a teaching facility. I'll be living with my brother (which rocks), and I'll have access to all my favorite clean foods. From past experience, bulking during my internships is far too difficult, and I've planned my bulk in such a way where I can spend my summer days cutting and maintaining.

For the last 3 weeks, I have been on a slight caloric deficit, and coupled it with walking 18 holes of golf 5 times per week. This is my temporary cutting plan, where I wish to lose weight slowly, having much of my caloric deficit provided my my 4+ hours of low intensity cardio (golf). I am training a mere 2X per week, on days I don't golf. The sun and rediculous caloric taxation golf provides makes it impossible and impractical for me to lift with any real drive. I am using carb cuttoffs around 7PM, and doing NO other cardio beyond golf.

My training is as followed:

Day 1: ME/Dynamic Lower hybrid-

Back Squat: 4 sets of 6
Deadlift: 1 set of 5, 1 set of 3, 1 single
Speed Deadls: 5 minutes after the single Max: 2 sets of 12 at 50% max (fast)
Hyperextensions: 3 sets of 10 with a 140lbs DB

Day 2: ME/Dynamic Upper hybrid-

DB press (flat): 3 sets of 6
Bent Rows: 3 sets of 6
Floor Presses: Using various grips 8 sets of 3 using 50% of max
Weighted Pullups: 4 sets to failure with a 45 plate.

I have embraced the fact that I will loose some muscle. This is not due to a lack of training or poor diet. Instead, I believe such long periods of cardio, even though I will have sufficient feedings DURING the 18 rounds, will be quite taxing on my lean mass. It has become a matter of what is most important to me. Cross Country Runners cannot hold mass. I am not a XC runner, but golf fits some of the sport's characteristics.

Once I get up to Chicago, I will likely go through a 1 month or 6 week period of bulk. The reason I plan on this is to grab back some of the atrophied muscle I may be burning now. The summer internship will not be taxing at all on my lean mass. I will be active, making it inconvinient to bulk, but certianly no extended periods of cardio will be experienced. Why? one might ask. Golf Carts. They are my best friend. I can play golf, and skip all the walking (i'm a lazy american... or a bodybuilder). But until then, this is my plan.

To see what I've done thus far, see my two other documentation threads:

Year at a Glance: http://ironmass.com/forums/showthread.php?t=6274
Pics: http://ironmass.com/forums/showthread.php?t=6394

Any comments are welcome. Any tips on nutrition are as well. The real feedback I am looking for is on my two day split. I was considering matching my ME lower and MV upper together on one day, and MV lower and ME upper on another. The reason I opted from this is for general volume's sake. I was afraid it would be too low volume for any significant hormonal release.


Don't forget your multi

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

bigDman

day 1 looks good i change day 2 around a little

and put the speed work second

you want to be fresh for your speed work

__________________
COME CHECK OUT MY JOURNAL

DJSTARER

Thanks BigD. How would putting it second make me fresher?

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

bigDman

you do less work before it

ive seen alot of workouts that have speed and max work in them and they are always set up like this

max
speed
assistant

__________________
COME CHECK OUT MY JOURNAL

DJSTARER

cool. thanks for the help bro.




As an addition to this thread, I took my stats this morning for the first time since I started cutting. I'm down to 180 (from 193), and registering at 13.5% BF. I know (AND HOPE TO GOD) most of that weight is water. If it isn't, then I'm losing WAAAAYYY to fast. But I think it was water, considering my BF% dropped almost 3% as well.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

DJSTARER

Bump

Current Pics

http://www.ironmass.com/post-your-pi...tml#post157744

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition