ZackMurphy

Okay, time for the next big log.
Last Log here.

Where I am now:
So I'm at 183.5 today, holding here for about a week. Probably 14% bf these days. I can easily get to and hold 9-11%, but getting below that has been tough in the past. That will be the goal now.

Still in PCT following a 40-day SD cycle, which took me from 172 to 185. That cycle utilized a pretty typical bodybuilding routine, which I choose because I need all the help I can get to gain mass. I cut out cardio, ate much, and used longer rests to maximize reps. I was doing 2-4 exercise per part, 3-4 sets each, 5-15 reps depending what I was going for.

Strength was not a goal, but I did track progress and push the weights where possible. It simply wasn't my focus.

Current 1RMs:
Dead: 405
Squat: 315
Bench: 185-190ish

NOW, the plan:
I have been advocating a certain style of training lately to clients of certain skill levels, and it's only fair that I do it myself. It's particularly apt to a cutting phase, and especially if the individual wants to work on speed, coordination, explosiveness, and cardiovascular fitness.

This would NOT be a program built for raw strength, though that may be a byproduct. Hypertrophy may occcur, but I plan to use more fast twitch, non-oxidative fibers. So some good gains are certainly possible, but pure hypertrophy is not the goal either.

The goal is a high heart rate as I lift heavy things. Submaximal weights, good reps, explosive reps, bang them out and move on.

The resistance training portion:
I plan to do a lot of olympic lifts and o-lift components. I will frequently superset, and utilize VERY short rests between the supersets. As short as I can handle, basically. You'll get the picture when I start posting the workouts.

I will make up the workouts as I go along, but it's pretty straightforward. Each one is full body. Reps will usually be submaximal, so the exact range depends what I'm doing. For something where injury is not a factor, I may push harder. On something where my main focus is explosiveness and full ROM, I'll pull back quite a bit and just do them well.

I will not train consecutive days, unless one of them is just abs, calves, small stuff. But I will try to train 3-4x/week.

The is a recipe for maintaining LBM and cutting bodyfat.

The cardio portion:
I used to always do cardio right after weights. No more. I will now split them as often as possible. I will probably never do them together. Cardio will start out minimal and I'll watch my weight to see what I can add.

I will likely do some morning walking (fasted, on weekends), some HIIT during the week, some occasional jogging, but nothing much. I can maintain my bodyweight pretty well with diet alone, so I don't intend to rely heavily on the cardio to shed the pounds. The weight structure will help, and my diet will help, and I'll do cardio when I can.

Supplements:
Creatine, whey, multi. The big 3.

Very shortly, I will be starting with Basic Cuts, the metabolic booster / fat burner from Designer Supplements. I will keep a separate log for that.

Okay, here we go.

ZackMurphy

Here was the first shot at this:
4 pairs, all supersetted, 4 sets each. 16 total sets.

DB Thrusters, 20# DBs: 10, 10, 10, 10
High Hang Pulls, 95#: 10, 10, 10, 10

Push Presses, 95#: 10, 10, 10, 10
BB Curls, 45#: 10, 15, 15, 15

Bench Press, 135#: 5, 6, 6, 7
V-ups: 10, 15, 15, 15

Squats, 135#: 10, 10, 10, 10
Pull Ups: 5, 5, 5, 5

Notes: This wiped my ass OUT. I walked for a few minutes to cool down, and my HR was about 125 when I finished. Usually, I was more in the 95-105 range, and it's VERY difficult for me to get my heart rate all that high.

By the time I got the bench press, 135 felt like 535.

I will try to incorporate more o-lift training moves as I progress, so if any of them is a new one to you, just ask - I can explain it.

bigDman

nice training Zach

__________________
COME CHECK OUT MY JOURNAL

ZackMurphy

Workout #2:
4 groups, 3 of which were supersets, 1 triple-set, 25 total sets.

Bench Press, 135#: 10, 10, 10
V-ups: 10, 15, 15, 15

Hang Power Cleans, 95#: 10, 10, 10
Push Presses, 95#: 10, 10, 10

Back Squats
135 x 8
185 x 5
225 x 5
275 x 3
295 x 2

And then a 3-pack:
BB Rows, 135#: 10, 15, 15
Smith Mil Presses: 10, 10, 10
Tricep Extentions: 10, 15, 13

Notes: Another nice one. I will still play with the format a little as I go, but the goal remains: elevated heart rate, full body workout, as many supersets and extended exertions as possible.

DarkFalcon

This is totally different Zack. I'm going to have to follow it for awhile and see where it takes you.

ZackMurphy

I'll be curious, too!

It's a structure I've wanted to do for a while, and cutting was a perfect phase for it.

DarkFalcon

What inspired you to try this? Is it based on a certain program or a bunch of ideas put together?

ZackMurphy

It's just something I made up, but it was based on my personal theories on what type of training might be most ideal for cutting bf. I want the muscles hit frequently with highly thermogenic exercises that maintain a much higher heart rate.

So that gives me:
full body workouts +
olympic lifts and compound moves +
supersets with short rests

We'll see. I'm as curious about it as you are.

ZackMurphy

Okay, so I'm having a "failure to bond" with this exercise plan. It's fun, and I like it, but I like to work out more often than it allows. Under the best of circumstances, it's a 3x/week plan, and I get the shakes if I don't work out about 4-5 times, or at least on back-to-back days now and then. So it's back to the drawing board.

Actually, not true. I already have a new plan. More on that elsewhere.

But this plan? Another time.