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Transformation 201413598

varunj17 private msg quote post Address this user
@Trev182 its true..I am angry cuz of that
Post 26 IP   flag post
varunj17 private msg quote post Address this user
Friday:

Cross Trainer :

Level 12
15 minutes

Treadmill:

6 X 100 metre sprints at 6% incline
6 X 100 metre walks
3 min power walk at incline 12%
Post 27 IP   flag post
jja0016 private msg quote post Address this user
Quote:
Originally Posted by varunj17
I have got my nutrition sorted out..calculated my macros for my goal..which is to cut bodyfat to around 8% and build lean mass..much like fitness cover models or the articles on simplyshredded.com


cant do both.. pick one
Post 28 IP   flag post
varunj17 private msg quote post Address this user
@jja0016 cut bodyfat
Post 29 IP   flag post
varunj17 private msg quote post Address this user
new week..hopefully I am better motivated

will stick to the circuit style for a couple of weeks and then switch to a split
Post 30 IP   flag post


varunj17 private msg quote post Address this user
just a quick question

for the physique type I am after, should the rep range be atleast 8-10?..or should I go higher on 10-12 on a;; exercises

Like if I am working out my chest , and do the following

1. Flat dumbells Press

2. INcline Barbell PRess s/s flyes

3. Cable Crossover s/s pushup

4. Dip

IF I do 3 sets of each, should the reps be 8-10 for each set??
Post 31 IP   flag post
varunj17 private msg quote post Address this user
Monday:

1. Decline Bench Ppress: 3 X 8

2. Squats: 3 X 8

3. Deadlifts: 3 X 8

Cross Trainer: 15 minutes . Started at level 10 and finished at level 20
Post 32 IP   flag post
varunj17 private msg quote post Address this user
had a look around at this website, t-nation, bodybuilding.com

PHAT seems pretty popular everywhere..has anyone given it a go while on a cut?
Post 33 IP   flag post
varunj17 private msg quote post Address this user
ok..after a lot looking around..came around a mashup of PHAT and PPL..will start the following from MOnday next week...and calories would be around 2300-2400 mark as I will be on a cut


Monday - Upper Body Power

Barbell Bench Press 5x5
Weighted Pull ups 5x5
Dumbbell Shoulder Press 5x5
Barbell Bent Over Row 5x5
Weighted Dips 5x5
Close Grip Bnch PRess 4X8

Tuesday - Lower Body Power

Back Squats 5x5
Deadlift 5x5
Front Squat 4X8-10
SLDL 3x10
Standing Calf Raise 3x15-20
Seated Calf Raise 3x15-20 (All Hypertrophy Work)

Wednesday - Off

Thursday - Push Hypertrophy Day (Chest/Shoulders/Triceps)

Flat Dumbbell Bench 4x8-10
Incline Dumbell Press 3x10-12
Dumbbell Shoulder Press 3X8-12
Weighted Dips 3x8-12 (Focus on Triceps not Chest)
High Pulley Cable Crossover 2x8-12
Dumbell Lateral Raises 3x10-12
Rear Delt Raises 3X10-12
Skull CRushers s/s Triceps Pushdowns 3X10

Friday - Pull Hypertrophy Day (Back/Biceps/Rear Delts)

Weighted Pullups 3xMAX
Bent Over Rows 4x8-12
Seated Row 3x8-12
Dumbbell Pullover 3x8-12
Rear Delt Flyes 3x8-12
Reverse Grip Curls 3x8-12
Hammer Curls 3x8-12

Saturday - Lower Body Hypertrophy

Back Squats 4X8-10
Front Squats 3x10-15
SLDL 3x10-15
GHR/Leg Curl/Hyperextension 3x8-12
Standing Calf Raise 3x15-20
Seated Calf Raise 3x15-20

ANy suggestions anyone?
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varunj17 private msg quote post Address this user
anyyone??
Post 35 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
No direct knee flexion work for hams. Too much volume on a cut, IMO. Why not just run either PHAT or PPL? -3X
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