[GameDayDog]

Ahh.. I'm borrowing that picture from the elk hound rescue society

I thought it was an akita when I fyrst saw it...

Peace..~G

[JJ_Sungirl]

Hey Rad

Sounds like the "cut" is going well. Its good to hear you are working hard in the gym again. What method of cutting are you using...carb cycling, cal cycling? Have a great weekend!

[A.FreeRadical]

Originally Posted by JJ_Sungirl

Hey Rad

Sounds like the "cut" is going well. Its good to hear you are working hard in the gym again. What method of cutting are you using...carb cycling, cal cycling? Have a great weekend!

Hi JJ!

So far so good. I haven't cut my calories yet. I am still bracketing my workouts with carbs before and protein during and carbs/protein after. The rest of the time I am eating clean in moderate amounts.

The routine that I am using is designed to burn maximum calories. (If you have Word or something to read a .doc scroll up and see my routine.) I am on day two of the routine. Tuesday was a heavy leg day (6-8 reps max weight) with a fair amount of volume. Today was supposed to be an aerobic workout, but I don't think my heart rate got down close to 65% of my max hr after got started. I'll post it here in a minute.

Saturday will be a heavy upper body day, again with 6-8 reps max with a lot of volume. That is followed with 15 minutes of anaerobic work. (I am going to try to do 30 or 60 meter sprints.)

Sunday is like todays workout again with lots of volume with high reps.

I want to see if I can drop the first 10 lbs without a caloric restriction beyond what I normally eat at maintenance levels. If nothing else, I am going to get into better condition. I can always cut back the calories if this isn't working for me. Thanks for asking about me.

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[A.FreeRadical]

Circuit A 12 Reps each exercise
................DB Press, 75 lbs x 2
................DB Box Lunges, 30 lbs x 2
................DB Bent Over Rows, 30 lbs x 2
................Leg Curls, 35 lbs
................Bench Crunches, bw
.....No rest between sets
.....Repeat 3 times
.....Rest after circuit 4 minutes
Total Sets Circuit A 15

Circuit B 15 reps each exercise
................Standing Overhead BB Press, 65 lbs
................Hack Squat, 135 lbs
................Pullups, bw - 40 lbs
................SL Deadlift 135 lbs
................Bench Crunches bw
No rest between sets.
......Repeat 3 times
......Rest after circuit 4 minutes
Total Sets Circuit B 15

Total Sets per workout 30 sets
Total Reps per workout 405 reps

30 minutes steady state aerobic work (Max inclined treadmill)

Comment: This was my first whole body circuit trianing workout. I was panting by the time I finished the first circuit. Compared to doing this workout, doing the max inclined treadmill for 30 minutes was like taking a nap.

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[Dex]

Nice one Rad!
That is a good conditioning workout for sure.

[A.FreeRadical]

Originally Posted by Dex

Nice one Rad!
That is a good conditioning workout for sure.

Yes, it is. The things I have been doing for the last 3 years have made me me look good. Since getting myself "buff", I have tried mountain hiking and realized that I am not in great shape. I also want to lose some serious weight now, this workout is also a calorie burner. My face is still blood red from that workout. Perhaps sweat burn.

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[dbflgirl]

You sure look like you are in good shape. Do you mean you have lost general conditioning?

[RaSP]

I know this is a little late, but here's the w/o plan in pdf so that Dawg and others can read it.

*R*

[A.FreeRadical]

Originally Posted by dbflgirl

You sure look like you are in good shape. Do you mean you have lost general conditioning?

Yes. I get out of breath easily and my stamina isn't as good as I think it could be. I have been training for strength and hypertrophy. I think it is now time to work on other areas of health and fitness as well.

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[A.FreeRadical]

Originally Posted by RaSP

I know this is a little late, but here's the w/o plan in pdf so that Dawg and others can read it.

*R*

Thanks, Rasp.

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[A.FreeRadical]

Heavy lifting chest/back + alactic work

6 Reps as heavy as possible

...SuperSet
...Primary Chest -BB Press 205 lbs I only got 5 reps on the last set.
...Secondary Chest -Flyes 100 lbs

...Rest 3 Minutes

...SuperSet
...Primary Back -Deadlifts 225 lbs Done explosively.
...Secondary Back -Shrugs 225 lbs With a long pause on the 1st and last rep.
...Rest 3 Minutes

Repeat 6 Sets

I had to skip the 15 minutes of short Sprints this week. I am getting a cold.

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[dbflgirl]

Originally Posted by A.FreeRadical

Yes. I get out of breath easily and my stamina isn't as good as I think it could be. I have been training for strength and hypertrophy. I think it is now time to work on other areas of health and fitness as well.

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Ahhh... I remember now. There were some post-divorce activities you mentioned you would need stamina for.

[JJ_Sungirl]

Originally Posted by dbflgirl

Ahhh... I remember now. There were some post-divorce activities you mentioned you would need stamina for.

~OLE!~

[A.FreeRadical]

Originally Posted by dbflgirl

Ahhh... I remember now. There were some post-divorce activities you mentioned you would need stamina for.

You got it babes.

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[A.FreeRadical]

Originally Posted by JJ_Sungirl

~OLE!~

~OLE!~ You have got that right. 4 years ~OLE!~

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