getting stronger while getting cut???
OK guys Im 6'2 226lbs.
MAX's Bench: 320 Squat:450 FULL 90* Mile run: 6min MY body fat is probally like 16-17% I need that down Id be happy with 10% OK my workout is as follows mon: All sets 8, 8, 8, 5 Bench: 225, 225, 245,255 Super Setted with Seated row: 160, 160, 180, 200 Incline Bench: 165, 185, 205, 225 SS Lat pulldowns: 150, 170, 180, 200 Decline bench: 185, 205, 225, 230 SS Bent row: 70, 75, 85, 90 Tuesday: squat: 205, 205, 225, 235 (Hurt my lower back jsut taking it easy for about one more week very easy for me) SS Dumbbell Millitary press: 65, 70, 75,75 Shrugs : 225, 225, 275, 315 ss Front squats: 135, 155,185,205 Upright row: 115, 115,135,135 ss Lat shoulder raises: 40,40,50,55 Wends: hour cardio and bi's Tri's Thurs: All dumbells or cables and 3x12 bench: 70,80,90 ss rows: 70,80,90 incline cable flys: 80,80,90 ss Back fys: 35# Dbs Face pulls: 90,90,100 ss seated hammer strenght bench: 3x295 finish wiht burnout pushups Friday: same sets as thursday Box jumps ss leg curls 140x3 single leg squats: 50, 55, 55 ss step ups: 50, 55, 55 delt melts: Ft, lat, and mill press all one rep X3 DIps and pull ups BW to burnout one mile as fast as possible food: every day eggs, oatmeal, whey and casein protein, BCAA, JAcked 3d, grean veggies Ie spinich and broc. Meats like lean beef chicken, fish, all spread out over 6meals. protien and carbs and sugars taken all either prior to and or after workout. Protine the minute I wake up and one scoop casein immeditally prior ot bed. Thinking of adding 15 min avg paced cadio or intervals after all workouts and also addin 1/2hr-1hr every morning of cardio first thing after waking up. is this going to give me what im after. What sucks is I sit in a partol unit all day unlike the guys with physical labor jobs |
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