Starting Cut Today

[HOUSTON TEXAN]

Ok here is what I thought I was going to be doing with 15 minute PR's for each pairing.

Monday:

A1 BB Bench
A2 BB Row

B1 Pull Ups
B2 Burpees

C1 Lunges
C2 Hang Cleans

Tuesday:

Sprints

Wednesday:

A1 Squats
A2 Pushups

B1 Chin Ups
B2 DB Power Clean

C1 Thrusters
C2 DB Row

Thursday:

Sprints

Friday:

A1 Deadlifts
A2 Sit Ups

B1 DB Bench
B2 DB Military Press

C1 Dips
C2 Diamond Pushups


Saturday:

Sprints

Sunday:

Off

Today I did Monday and by the end I was dead and I'm really really really exhausted. This is probably because I'm doing compounds and not single-joints on some pairings.

If you guys can could you help me take out one of the pairings or change them up? I would really appreciate it.

[swanso5]

- bent rows aren't great for this, you're back will get tired...try a chest supported row w/ db's
- dson't get too "cardio-ish" with strength workouts...high rep burpees aren't the best in these sessions ecspecially with technique focused lifts such as lunges and hang cleans after them
- train legs, chest/back and others in that order
- surely you can do more then 5 push ups...choose something harder than this
- again the order is not right
- sit ups???
- dips and diamond push ups?? both do tri's..upper/lower pairings work best
- can't do 3 days of sprints...2 might be stretching it really
- i can't see any problems with the one i gave still...
- yes you will be exhausted but that's what it takes to lose actual fat and is also why sprints may be not be able to be included as well as only doing 2 cycles...quality over quantity

[HOUSTON TEXAN]

-Sprints really don't tire me out much...I can do a lot of them without being tired/sore.


mon

deads 3 x 5, 2mins rest
pull ups / handstand push ups x 5
hard push up variation / inverted rows x 12 reps each

wed

bench / bent row 3 x 5, 90secs rest btw them...this is a pair
front squat / stiff legged bb deadlift x 5
pulldowns (start with a wide grip and when you can't get 12 reps with this grip swap around to a supinated grip and keep going) / single arm shoulder press x 12 reps each

fri

back squat 3 x 5, 2mins rest
chest supported db row / db incline press x 5
cable pull through / step ups (keep front foot on then swap) x 12 reps each

I'm confused about what you mean by the x5 and x12 at the end of some of those.

Also, can I do something besides cable pull throughs? The cable pulley things are on the complete other side of the weight room so I would be spending most of time walking back and forth than actually doing anything productive.

[swanso5]

you might not feel tired but you're nervous sytem will be..hold off on them...if you do everything as hard as you can and nothing happens then how do you make t harder or better? you'll get results with 3 w sessions and 1 sprint session NOW so later when you need it, add in the other/s

can't you slide a bench and a wt over to the cable machine?

[HOUSTON TEXAN]

Yeah I can but what does the x5 and x12 mean?

[swanso5]

ah yes

x 5 = 5 reps per set

x 12 = 12 reps per set