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Started By
Message
Critique my plan/help cutting
Posted on 7/12/23 at 9:41 am
Posted on 7/12/23 at 9:41 am
Hey all. I've gotten back into working out pretty consistently over the last year and I'm in the gym about 3 days a week. I've slacked off a bit the past 3-4 weeks (thanks to the CWS) and need to get back on the horse. I've noticed that I've also noticed that I've bulked up a bit over the last 4 months or so and I'd like to trim down a bit. This is my current day breakdown:
Day 1: back/shoulder/biceps
Run 1 mile at a 5:30 pace
Shoulder press 3x12 @ 45lb
Arm curl machine 3x12 @ 35lb
Vertical traction pull down 3x12 @ 100lb
Concentration curls 3x10 @ 20lb each arm
Upper back row machine 3x12 @ 65lb
Kettlebell Shrugs 3x15 @ 35lb
Hammer curl 3x10 @ 20lb each arm
Day 2: Chest/triceps
1 mile run at 5:30 pace
Incline cable fly 2x10 @ 20lb (each side)
Chest press 3x12 @ 80lb
Standard chest fly 3x12 @ 70lb
Tri bar pull down 3x15 @40lb
Seated tri downward cable extension 3x15 @ 35lb
Overhead tri extension 3x15 @ 30lb
Incline cable press 3x12 @ 40lb
Day 3: Light day/core
Run 1 mile at 5:30 pace
Plank kettlebell crossover x 15 with 5 pushups (x3)
Ab crunch machine 3x15 @ 40lb (could probably up this)
Decline crunches 3x25
I am 5'10"/163-165 and have gotten up to around 170 over the last month because I've been drinking too much and eating like an absolute heathen. Fixing that. But in the same vein, I'd like to trim down. Could you guys give me some advice on how to accomplish that with the routine I posted above?
If I can make it into the gym for a 4th day, I'll just run a mile. I haven't added a leg day just because I've been running, but I'd like to maybe incorporate legs into my core day. Anyway, I'm open to all criticism or ideas as to how I can make my plan better, because I really don't know what I'm doing. TIA
Day 1: back/shoulder/biceps
Run 1 mile at a 5:30 pace
Shoulder press 3x12 @ 45lb
Arm curl machine 3x12 @ 35lb
Vertical traction pull down 3x12 @ 100lb
Concentration curls 3x10 @ 20lb each arm
Upper back row machine 3x12 @ 65lb
Kettlebell Shrugs 3x15 @ 35lb
Hammer curl 3x10 @ 20lb each arm
Day 2: Chest/triceps
1 mile run at 5:30 pace
Incline cable fly 2x10 @ 20lb (each side)
Chest press 3x12 @ 80lb
Standard chest fly 3x12 @ 70lb
Tri bar pull down 3x15 @40lb
Seated tri downward cable extension 3x15 @ 35lb
Overhead tri extension 3x15 @ 30lb
Incline cable press 3x12 @ 40lb
Day 3: Light day/core
Run 1 mile at 5:30 pace
Plank kettlebell crossover x 15 with 5 pushups (x3)
Ab crunch machine 3x15 @ 40lb (could probably up this)
Decline crunches 3x25
I am 5'10"/163-165 and have gotten up to around 170 over the last month because I've been drinking too much and eating like an absolute heathen. Fixing that. But in the same vein, I'd like to trim down. Could you guys give me some advice on how to accomplish that with the routine I posted above?
If I can make it into the gym for a 4th day, I'll just run a mile. I haven't added a leg day just because I've been running, but I'd like to maybe incorporate legs into my core day. Anyway, I'm open to all criticism or ideas as to how I can make my plan better, because I really don't know what I'm doing. TIA
This post was edited on 7/12/23 at 9:52 am
6
Posted on 7/12/23 at 10:18 am to bluemoons
quote:
I am 5'10"/163-165 and have gotten up to around 170 over the last month because I've been drinking too much and eating like an absolute heathen. Fixing that. But in the same vein, I'd like to trim down.
Sounds to me like you're around the perfect weight right now. How's your muscle tone?
Posted on 7/12/23 at 10:18 am to bluemoons
holy frick around itus
dude my suggestion, stop trying to program for yourself.
1) you have way too much volume and bunch of shitastic machine work. machines are fine if you have a ton of experience and know how to progressively overload. otherwise stick to free weights and bodyweight.
2) that running a mile isnt doing shite. you dont lose body fat from runnign a mile. its just making you tired
3) clean up your diet focusing on overall calories and protein if you want to cut
4) find a plan you like and run that. if you havent run a linear progression program start with the greyskull aesthetics program. if you have, look at one of the ppsa programs or kinobody program.
dude my suggestion, stop trying to program for yourself.
1) you have way too much volume and bunch of shitastic machine work. machines are fine if you have a ton of experience and know how to progressively overload. otherwise stick to free weights and bodyweight.
2) that running a mile isnt doing shite. you dont lose body fat from runnign a mile. its just making you tired
3) clean up your diet focusing on overall calories and protein if you want to cut
4) find a plan you like and run that. if you havent run a linear progression program start with the greyskull aesthetics program. if you have, look at one of the ppsa programs or kinobody program.
Posted on 7/12/23 at 10:20 am to lsu777
quote:
holy frick around itus
Posted on 7/12/23 at 10:40 am to Mo Jeaux
quote:
Sounds to me like you're around the perfect weight right now. How's your muscle tone?
Pretty good IMO. I'd be happier if my chest/abs were more toned, but the latter is definitely diet, but I'm fixing that. I'm totally happy with arms and legs. I'd just like to cut 5 or so pounds and wanted some advice on my plan just because I kinda developed it on my own and I've been doing the same thing over and over again.
Posted on 7/12/23 at 10:44 am to lsu777
quote:
holy frick around itus
JFC
quote:
1) you have way too much volume and bunch of shitastic machine work. machines are fine if you have a ton of experience and know how to progressively overload. otherwise stick to free weights and bodyweight.
Less machines, fewer reps?
quote:
2) that running a mile isnt doing shite. you dont lose body fat from runnign a mile. its just making you tired
It makes me feel good and I've set a goal of a sub 5 minute mile, so I'm gonna stick with that.
quote:
3) clean up your diet focusing on overall calories and protein if you want to cut
Working on that.
quote:
4) find a plan you like and run that. if you havent run a linear progression program start with the greyskull aesthetics program. if you have, look at one of the ppsa programs or kinobody program.
I will do some reading on the greyskull program. To be clear, I'm not really in this to be a gym rat. Just want to maintain strength and tone to an extent, and somewhat offset the fact that I enjoy cold beers in life.
This post was edited on 7/12/23 at 10:46 am
Posted on 7/12/23 at 10:45 am to bluemoons
Looks pretty good to me. I would suggest switching to the carnivore diet with 72 hour dry fast once a week and add pec deck flys to your Day 2 routine. Also, I don’t see any forearm exercises. Maybe add them to your Day 1 routine.
Posted on 7/12/23 at 11:03 am to whiskey over ice
quote:
Looks pretty good to me. I would suggest switching to the carnivore diet with 72 hour dry fast once a week and add pec deck flys to your Day 2 routine. Also, I don’t see any forearm exercises. Maybe add them to your Day 1 routine.
i mean might as well huh
Posted on 7/12/23 at 11:05 am to whiskey over ice
bruh
Posted on 7/12/23 at 11:06 am to bluemoons
quote:
To be clear, I'm not really in this to be a gym rat.
That’s how it starts baw. Next year you’ll be tearing some guy a new one because he’s not bending over far enough on his bent over rows.
Posted on 7/12/23 at 11:31 am to bluemoons
No legs
Too much arm volume
Not enough of the big lifts
Running is pointless for 5 mins
Get a realistic PPL split going asap
Too much arm volume
Not enough of the big lifts
Running is pointless for 5 mins
Get a realistic PPL split going asap
Posted on 7/12/23 at 1:06 pm to whiskey over ice
quote:
Looks pretty good to me. I would suggest switching to the carnivore diet with 72 hour dry fast once a week and add pec deck flys to your Day 2 routine. Also, I don’t see any forearm exercises. Maybe add them to your Day 1 routine.
Perfect, but I get forearm exercises 7 days a week already.
Posted on 7/12/23 at 1:07 pm to bluemoons
quote:
Perfect, but I get forearm exercises 7 days a week already.
:rotflmao: bro he was being sarcastic.
dont take this as being mean but your program is shitastic.
Posted on 7/12/23 at 1:10 pm to Prosecuted Collins
quote:
No legs
Too much arm volume
Not enough of the big lifts
Running is pointless for 5 mins
Get a realistic PPL split going asap
1. I'd like to basically replace my core day with leg day
2. What do you mean by big lifts?
3. I like to run at that pace just because it's fast and I've been trying to get sub-5 minute mile. What would you recommend? I hate running long distance.
4. Can you elaborate on that?
Posted on 7/12/23 at 1:11 pm to lsu777
quote:
bro he was being sarcastic.
I apologize. Did my joke about getting forearm exercises 7 days a week not clearly communicate that I understood the sarcasm re: not eating for 3 days on a weekly basis? Perhaps its your comprehension that's shitastic.
Give me some better advice, baw.
This post was edited on 7/12/23 at 1:16 pm
Posted on 7/12/23 at 1:25 pm to bluemoons
quote:
I apologize. Did my joke about getting forearm exercises 7 days a week not clearly communicate that I understood the sarcasm re: not eating for 3 days on a weekly basis? Perhaps its your comprehension that's shitastic.
Give me some better advice, baw.
my bad
seriously, just google kinobody greek god program pdf and do that. follow the progression
or buy one of the ppsa programs
not trying to be a wise arse, its just you really need a simple progressive overload program. with what seems to be lack of experience with barbell programs, kinobody prolly better bet. and yes the owner greg is complete douche
Posted on 7/12/23 at 1:39 pm to lsu777
Thanks; I didn't take it that way. I'll check the kinobody pdf.
I'm also currently reading and digesting your Greyskull primer post and I think that looks like a really good way for me to re-work my program. It's just a little overwhelming because I don't understand a lot of the references/rep descriptions so I don't really know where to start. I also have zero experience deadlifting and it kinda freaks me out because I know my form sucks.
Posted on 7/12/23 at 2:19 pm to bluemoons
quote:
Thanks; I didn't take it that way. I'll check the kinobody pdf.
I'm also currently reading and digesting your Greyskull primer post and I think that looks like a really good way for me to re-work my program. It's just a little overwhelming because I don't understand a lot of the references/rep descriptions so I don't really know where to start. I also have zero experience deadlifting and it kinda freaks me out because I know my form sucks.
thats why i sugeested kinobody instead. greyskull is great but involves the barbell lifts. kinobody is more DB based
Posted on 7/12/23 at 3:39 pm to lsu777
Alright so the kinobody plan is confusing to me because I don't fully understand RPT and where exactly to start. I feel like I'd be throwing darts trying to figure out how to follow the program. The greyskull aesthetics program seems a bit easier to follow.
I noticed in searching past threads that you posted a google drive link to both. Do you still have that?
I noticed in searching past threads that you posted a google drive link to both. Do you still have that?
Posted on 7/12/23 at 4:38 pm to OysterPoBoy
He'll be in the TRT thread talking about real cycles in a year!
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