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Message
re: Rapid fatloss diet support thread
Posted on 7/31/17 at 6:04 am to Bmath
Posted on 7/31/17 at 6:04 am to Bmath
Back off the weight some and set some rep records. I really like a 2 set reverse pyramid style of training when cutting. I do something like first set 6-8 reps, back off set of 10-12 for the main lifts and for one more upper body compound lift. And if I am really cutting cals I cut back to 2xs weekly. So some thing like
Squat
Weighted dips
Some kind of circuit with big lifts with 7 min time cap
Press
Weighted Chins
Same kind of circuit
All the big lifts have their own day. For deads I do a simple set of 5+ increasing weight or reps weekly. Then a back off set using Kroc rows rest paused, as many reps as possible or use a density approach by setting a timer for a minute and getting as many reps as possible in that time frame. Then do a circuit.
Example of a circuit would be
Squats x 5
Push press x 5
V handle pulldown x 5
With light weight for 5 rounds. For me this works out to 115 on squats, 95 on push press, 130 on pulldown.
Another example would be clean and press and dumbbell push-ups+row for 5 rounds.
The greyskull LCI book has a bunch of good circuit in it. Just keep it to the big lifts and keep it around 5 min time limit to not zap recovery.
Squat
Weighted dips
Some kind of circuit with big lifts with 7 min time cap
Press
Weighted Chins
Same kind of circuit
All the big lifts have their own day. For deads I do a simple set of 5+ increasing weight or reps weekly. Then a back off set using Kroc rows rest paused, as many reps as possible or use a density approach by setting a timer for a minute and getting as many reps as possible in that time frame. Then do a circuit.
Example of a circuit would be
Squats x 5
Push press x 5
V handle pulldown x 5
With light weight for 5 rounds. For me this works out to 115 on squats, 95 on push press, 130 on pulldown.
Another example would be clean and press and dumbbell push-ups+row for 5 rounds.
The greyskull LCI book has a bunch of good circuit in it. Just keep it to the big lifts and keep it around 5 min time limit to not zap recovery.
Posted on 7/31/17 at 7:40 am to lsu777
Weighed in at 179.7 lbs. down from 188 lbs 2 weeks ago. Didn't lose as much this week as last week. I can see and feel the difference though in the fit of my pants. Hopefully I can get back into the gym this week.
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