Heavy/Medium/High Rep Cycling (Cutting)

[Vawn]

I realized, I have been in a major rut for a long time now. I've been pretty consistent with my morning workouts, but my motivation throughout the rest of the day, especially with diet, has been hindering my results.

I am starting a new journal to help refocus my efforts.

My workout plan will be similar to what I have been doing, as I happy with it. I incorporate low reps, moderate reps and high rep ranges in one week cycles.

The body parts are split in a semi bro-split. While a bro split, I try to pick exercises that will focus on hitting each muscle either directly or indirectly twice a week.

For example, I will do chest with biceps and back with triceps. The goal is to also hit my triceps and shoulders with certain chest lifts, even though I'm not working those body part directly that day.

Legs will be split between quads and hams, but compound lifts will also hit all parts of legs (and back) on those days.

Cardio will continue to consist of 20 minutes post lifting and 25-30 minutes on off days.

The plan will typically be

Monday: Chest and Biceps
Tuesday: Cardio
Wednesday: Quads and Calves
Thursday: Cardio
Friday: Back and Triceps
Saturday: Hamstrings and Abs
Sunday: Shoulders and Arms

Week one will be heavy weight, low rep (3-8 reps per set). Week two will be moderate reps (6-15 reps per set). Werk three will be high reps and consist of drop sets, super sets, etc.


Of course, my main goal is to focus mostly on cleaning up my nutrition. I continue to lose focus on my diet throughout the day. I want to rework these habits.

My nutrition goals:

- Track everything I eat, every day - even if I slip and wat something not planned.

- Always have meals prepared and ready to go. Spend more time cooking and preparing meals.

- Drink 1 gallon of water. No sugar or artificially sweetened drinks.

- No alcohol.

- Keep cheat meals moderate and track those calories.

- 2000 Calories daily goal, with a buffer on moderate cheat meal once a week, usually Saturday evening

- Weigh in every 5 days.

[Vawn]

Day 0 - Cardio

I just starting off with a cardio workout. I will do my first weigh-in tomorrow morning.

The goal today is to begin meal preparation for tomorrow and the week ahead. After cardio, I will prepare several protein pancakes for healthy snacks or breakfast.

My in-laws have recently moved into our neighborhood. Quite often, they are having us over for dinner. This is another temptation/inconvenience that has been hindering my focus. I need to figure this out too. As I start the day with good intentions, but keep falling off.

Today, there is an (early) Easter feast for lunch. This should be a great opportunity to convince myself I can control these environments.

Anyway, the "workout".

Treadmill - 3i[3.3/4.0/7.5] - 26 minutes

[Vawn]

I managed to avoid the temptations of the Easter get together yesterday. I have a big sweet tooth, so it's annoying being around 300 different kinds of desserts, but I survived.

I prepared the pancakes to have during this week as a snack option. Tonight I'm cooking my healthy Kung Pao Chicken recipe for dinner and a few leftovers during this week.

Day 1 - Back / Triceps Heavy
Weight: 184

Walking - 5 minutes

[9:58]

Chin-up - 3x6-8, rest 60 - 0x8, 0x8, 0x8

Widegrip Pulldown - 3x4-6, rest 75 - 150x4 (dec), 130x6, 130x6

Cable Row - 3x6-8, rest 75 - 42.5x10, 50x8, 52.5x8

DB Shrug - 4x6-8, rest 60 - 70x8, 70x8, 70x8


Close-grip Bench - 1x10, 4x4-6, rest 75 - 95x10, 145x8, 155x8, 165x6, 165x6

Skullcrusher - 4x6-8, rest 60 - 65x8, 65x8, 65x8, 65x8

[10:38 - 40 minutes]

[ElrondHubbard]

Good luck, Vawn -- you're off to a good start!

[Vawn]

Day 2 - Quads / Calves Heavy

Walking - 5 minutes

[9:49]

Barbell Squat [11] - 1x8, 4x3-5, rest 120 - 45×10, 95x8, 145x6, 155x6, 165x6

Leg Extension - 5x6-8, rest 90 - 160x10, 175x8, 190x8, 205x8, 210x8

Twists - 3x30, rest 30 - 0x30, 0x30, 0x30


Standing Calf Raise - 3x6-8, rest 60 - 110x8, 130x8, 150x8

Rotary Calf - 3x8-10, rest 60 - 130x10, 150x10, 170x10

[10:25 - 36 minutes]

Elliptical 10i[10-120] - 20 minutes

[Vawn]

Day 3 - Cardio

Elliptical - 10i[8-120] - 25 minutes

[Vawn]

Day 4- Chest / Biceps - Heavy

Walking - 5 minutes

[8:36]

Dips (Chest) - 3x6-8, rest 60 - 0x10, 10x8, 10x8

Incline DB Bench - 1x8 (warm up), 4x3-5, rest 120 - 55x8, 75x6, 75x6, 75x6, 75x6

Incline DB Flye - 3x6-8, rest 75 - 50x8, 50x8, 50x8


EZ Bar Curl - 1x8 (w), 3x4-6, rest 75 - 45x8, 65x8, 70x8, 85x6

Standing Alternate DB Curl - 3x6-8, rest 60 - 22.5x8, 25x8, 30x8

Hammer Curl - 3x6-8, rest 60 - 15x10, 17.5x10, 20x8

[9:21 - 45 minutes]

[Vawn]

Day 5 - Abs/ Hamstrings

Walking - 5 minutes

[8:42]

Decline Sit-up - 3x8-10, rest 60 - 0x10, 0x10, 0x10

Standing Side Bend - 3x10, rest 45 - 10x10, 25x10, 25x10


Deadlift - 1x8, 4x3-5, rest 120 - 135x8, 225x5, 275x5, 295x5, 295x5

Hypertension - 3x6-8, rest 60 - 0x10, 25x8, 25x8

Lying Leg Curl - 3x6-8, rest 75 - 95x8, 100x8, 105x8


Standing Calf Raise - 4x10, rest 60 - 90x10, 100x10, 110x10, 115x10

[9:29 - 47 minutes]

Elliptical - 10i[8-120/10-130/11-140] - 20 minutes

[Vawn]

Day 6 - Shoulders / Arms - Medium

Walking - 5 minutes

[8:33]

Seated DB Overhead Press - 1x12, 3x6-8 rest 75 - 30x12, 45x10, 50x8, 50x8

Standing Side Lateral - 3x10-12, rest 60 - 20x12, 20x12, 20x12

Standing DB Front Raise - 3x8x10, rest 60 - 10x10, 12.5x10, 12.5x10

Cable Crossover Face Pull - 3x10-12, rest 45 - 7x12, 10x12, 13x12


Alternate Set - 3x10-12, rest 45
Seated DB Alt Curl - 15x12, 17.5x12, 20x12

Seated DB Overhead Tricep Extension - 45x12, 50x12, 55x12

Alternate Set - 3x10-12, rest 45
Cable Rope Pushdown - 30x15, 35x15, 40x15

Cable Hammer Rope Curl - 20x15, 25x15, 30x15

[9:22 - 49 minutes]

Treadmill - 3i[3.3/4.0/7.6] - 20 minutes

[Vawn]

Day 7 - Cardio

Elliptical - 10i[8-120/10-130/12-140] - 26 minutes

Calories - 1733 (55/25/20)

[Vawn]

Day 8 - Chest / Biceps - Medium Reps

Walking - 5 minutes

[9:55]

Pec-Flye - 3x12-15, rest 60 - 85x15, 90x15, 95x15

Flat DB Bench - 3x8-10, rest 90 - 55x10, 60x10, 65x10

Seated DB Press - 3x10-12, rest 60 - 35x12, 35x12, 35x12

Dips - 3x10-12, rest 60 - 0x12, 0x10, 0x10


Standing Alternate DB Curl - 4x8-10, rest 60 - 20x10, 22.5x10, 22.5x10, 22.5x8

Standing DB Hammer Curl - 3x10-12, rest 60 - 17.5x12, 17.5x12

[10:33 - 38 minutes]

Elliptical - 10i[8-120/10-130/12~13(:15)-140] - 20 minutes

Calories - 2066 (49/26/25)

[Vawn]

Day 9 - Cardio

Elliptical - 10i[8-120/10-130/12~13(:30)-140] - 26 minutes

Calories - 1860 (51/31/18)

[Vawn]

Day 10 - Quads / Calves Medium Reps

Walking - 5 minutes

[8:35]

Hip Adduction - 3x10, rest 30 - 70x10, 80x10, 90x10
Hip Abduction - 3x10, rest 30 - 50x10, 60x10, 70x10

Leg Press - 1x12, 4x8-10, rest 90 - 90x12, 180x10, 270x10, 320x10, 340x10

Calf Press (on Leg Press) - 3x10-12, rest 45 - 90x12, 140x12, 180x12

Leg Extension - 4x10-12, rest 60 - 100x12, 115x12, 120x12, 125x12

Seated Calf Raise - 3x10-12, rest 45 - 50x12, 60x12, 70x12

[9:14 - 39 minutes]

Walking - 20 minutes

[Vawn]

Day 11 - Back / Triceps Medium Reps

Walking - 5 minutes

[9:00]

Chin-up - 3x8-10, rest 60 - 0x8, 0x8, 0x8

Barbell Row - 3x6-8, rest 90 - 95x8, 105x8, 115x8

Barbell Shrug - 4x8-10, rest 60 - 95x10, 115x10, 115x10

Cable Row - 3x10-12, rest 60 - 35x12, 42.5x12, 45x12


Rocker/Close-grip Press - 3x8-10, rest 75 - 35x12, 45x10, 45x10

Skullcrusher - 3x10-12, rest 60 - 45x12, 45x12, 45x12

[9:38 - 38 minutes]

Walking - 20 minutes

[ElrondHubbard]

How's the recovery going, Vawn? You're doing some good work there, and some very low calories. I hope you're getting good results, and I suspect you are.

[Vawn]

How's the recovery going, Vawn? You're doing some good work there, and some very low calories. I hope you're getting good results, and I suspect you are.

Well, I'm still having a lot of trouble staying consistent, especially on weekends. So my calories as a week on a whole have probably been closer to maintenance.

I have not had this difficult of keeping my focus since I started working out consistently about ten years ago. Not with the workout, but with food.

[Vawn]

Day 12 - Shoulders

Walking - 5 minutes

[10:40]

Reverse Pec-Flye - 4x10-12, rest 60 - 55x12, 70x12, 75x12, 80x12

Seated DB Press - 3x6-8, rest 75 - 40x8, 45x10, 50x8

Standing DB Side Lateral - 3x8-10, rest 60 - 20x10, 22.5x10, 25x10

DB Front Raise - 2x10-12, rest 60 - 12.5x12, 12.5x12

Barbell Plate Upright Row - 2x8-10, rest 60 - 10x12, 25x8

[11:08 - 28 minutes]

Cardio

[ElrondHubbard]

Well, I'm still having a lot of trouble staying consistent, especially on weekends. So my calories as a week on a whole have probably been closer to maintenance.

I have not had this difficult of keeping my focus since I started working out consistently about ten years ago. Not with the workout, but with food.

I hear you there! I'm constantly having to remind myself while I'm cutting that hunger is my friend, not my enemy. It takes a lot of very conscious self-talk. Usually I do ok, but there are some spectacular incidents of putting my eye on the wrong prize!

You can do it, though, don't let the setbacks keep you down. We all deal with it.

[Vawn]

Day 13 - Quads /Calves Higer Reps

Walking - 5 minutes

[9:57]

Roc-it Leg Extension - 1x15, 3x10-12, rest 60 - 2x15 (inc), 4x12, 5x12, 6x12

Machine Squat - 3x20-25, rest 120 - 0x25, 90x20, 90x20

Superset - 4x15-20, rest 60
Machine Leg Press - 50x20, 70x20, 90x20, 110x20
Calf Press (Machine Leg Press) - 50x20, 70x20, 90x20, 110x20

Standing Calf Raise - 3x30, rest 60 - 30x30, 35x30, 35x30

[10:36 - 39 minutes]

Elliptical - 10i[8-120/10-130/12~13(:45)-140] - 20 minutes

[Vawn]

Day 14 - Cardio

Elliptical - 10i[8-120/10-130/13-140] - 26 minutes

Calories - 1976

[Vawn]

Day 15 - Chest /Biceps

Walking - 5 minutes

[8:35]

Pec Flye - 1x15, 3x10-12, rest 60 - 55x15, 85x12, 95x12, 105x12

Flat DB Bench - 3x20, rest 90 - 40x20, 45x20, 45x20

Dip - 3xFailure, rest 60 - 0x15, 0x12, 0x10

Machine Shoulder Press - 3x25, rest 75 - 0x25, 50x25, 50x25


Standing Cable Curl - 3TDSx10, rest 75 - [30x10, 30x10, 20x10], [40x10, 30x10, 20x10], [45x10, 30x10, 20x10]

Cable Rope Hammer Curl - 3x12-15, rest 60 - 15x15, 17.5x15, 20x15

[9:22 - 47 minutes]

Walking - 20 minutes

[Vawn]

Day 16 - Cardio

Elliptical - 10i[8-120/10-130/13-140] - 26 minutes


Day 17 - Back / Triceps - High Reps

Walking - 5 minutes

[8:42]

Widegrip Pull-up - 2x8-10, rest 60 - 0x8, 0x6

Chin-up - 2x8-10, rest 60 - 0x6, 0x6

Barbell Row - 2x25, rest 75 - 45x25, 45x25

Reverse-grip Barbell Row - 2x25, rest 75 - 45x25, 45x25

Barbell Shrug - 3x15-20, rest 60 - 45x20, 45x20, 45x20


Superset 3x10-12, rest 75
Skullcrusher - 25x6, 30x6, 30x6
Rocker/Close-grip Press - 25x12, 30x12, 30x12
Skullcrusher - 25x6, 30x6, 30x6

Cable Pushdown - 3 TDSx10, rest 75 - [37.5x10, 37.5x10, 27.5x10], [42.5x10, 37.5x10, 27.5x10], [47.5x10, 37.5x10, 27.5x10]

[9:22 - 40 minutes]

[Vawn]

Day 18 - Hamstrings Higher Reps

Walking - 5 minutes

[8:35]

Hyperextension - 4x15, rest 60 - 0x15, 0x15, 0x15, 0x15

Squat Press - 3x25, rest 90 - 0x25, 90x25, 180x25

Seated Leg Curl - 3 TDSx10, rest 90 - [85x10, 70x10, 55x10], [90x10, 75x10, 60x10], [90x10, 75x10, 60x10]


Rotary Calf - 5x20, rest 60 - 50x20, 70x20, 90x20, 100x20, 110x20

[9:10 - 35 minutes]

Cardio

[Vawn]

Monday - Chest / Biceps - Heavy (2)

Walking - 5 minutes

[8:48]

Dips (Chest) - 3x6-8, rest 60 - 0x10, 15x8, 15x8

Incline DB Bench - 1x8 (warm up), 4x3-5, rest 120 - 55x8, 80x6, 80x6, 80x6, 80x6

Incline DB Flye - 3x6-8, rest 75 - 55x8, 55x8, 55x8

DB Press (Incline Bench) - 1x8, 3x4-6, rest 75 - 40x8, 45x8, 50x6, 50x8


EZ Bar Curl - 1x8 (w), 3x4-6, rest 75 - 50x8, 85x6, 85x6, 85x6

Standing Alternate DB Curl - 3x4-6, rest 75 - 30x8, 35x6, 35x5

Hammer Curl - 3x6-8, rest 60 - 22.5x8, 25x8, 25x8

[9:42 - 54 minutes]

Elliptical - 10i[8-120/10-130/13-140] - 20 minutes

Calories - 1841

[Vawn]

Tuesday - cardio

Treadmill - 3i[3.3/4.0/7.7] - 26 minutes

[Vawn]

Wednesday - Abs/ Hamstrings

Walking - 5 minutes

[8:38]

Decline Sit-up - 3x8-10, rest 45 - 0x10, 10x8, 10x8

Standing Side Bend - 3x10, rest 30 - 25x10, 25x10, 25x10


Deadlift - 1x8, 4x3-5, rest 120 - 135x8, 225x5, 295x5, 305x3, 305x3

Hypertension - 3x6-8, rest 60 - 0x10, 35x8, 35x8

Lying Leg Curl - 3x6-8, rest 75 - 105x8, 110x8, 115x8


Standing Calf Raise - 1x12, 3x6-8, rest 60 - 80x12, 120x8, 130x8, 135x8

[9:26 - 48 minutes]

Walking - 20 minutes

[Vawn]

Thursday - Cardio

Elliptical - 10i[8-120/10-130/13-140] - 26 minutes

[Vawn]

Friday - Back / Triceps Heavy (2)

Walking - 5 minutes

[8:38]

Chin-up - 3x6-8, rest 60 - 0x8, 10x6, 10x6

Machine T-bar Row - 3x4-6, rest 75 - 45x8, 70x6, 75x6

Widegrip Pulldown - 3x4-6, rest 75 - 135x6, 135x6, 135x6

Cable Row - 3x6-8, rest 75 - 57.5x8, 57.5x8, 57.5x8

DB Shrug - 3x6-8, rest 60 - 75x8, 75x8, 75x8


Close-grip Bench - 1x10, 4x4-6, rest 75 - 115x10, 165x6, 170x6, 170x6, 170x6

Skullcrusher - 4x6-8, rest 60 - 65x10, 70x8, 70x8, 70x8

[9:25 - 47 minutes]

[Vawn]

Saturday - Quads / Calves Heavy (2)

Walking - 5 minutes

[8:

Barbell Squat [11] - 1x8, 4x3-6, rest 120 - 45×10, 95x8, 145x6, 155x6, 165x6

-


Leg Extension - 5x6-8, rest 90 - 160x10, 175x8, 190x8, 205x8, 210x8

-


Twists - 3x30, rest 30 - 0x30, 0x30, 0x30

-


Standing Calf Raise - 3x6-8, rest 60 - 110x8, 130x8, 150x8

-


Rotary Calf - 3x8-10, rest 60 - 130x10, 150x10, 170x10

-


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