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External
Since: Apr 21, 2007
Posts: 9
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(Msg. 1) Posted: Sat Apr 21, 2007 3:11 am
Post subject: Cutting fat, tweaking routine
Archived from groups: misc>fitness>weights (more info?)
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I've been building for not quite 6 months now, and have had excellent
results. I'm right on schedule for my goals, which were a little
optimistic, anyway, so I'm pleasantly surprised to be where I am.
My original goal was to build to a 48" chest or bench press (dumbell
press? whatever) 100lbs over my body weight, build to 18" arms, and
28" thighs. I had given myself 8 months to reach this goal, and so far
I'm at just under 47" chest and benching 80lbs over body weight, 16"
arms, and 26" thighs.
But, I've had a recent circumstance arise to make me change my plans.
I've been asked to take part in a charity event in June that will
include me in a banana hammock, so I'm needing to work on definition
and cut fat 2 months ahead of schedule.
By my best guesstimate, I need to lose about 3" of belly fat. I'm not
even sure that this is possible, though; a few years ago, I was
significantly overweight, and I suspect that I may always have a spare
tire just from leftover fat cells (my upper abs are coming along
nicely, but the area around my belly button is still fatty). I have
good definition in the shoulders, upper back, and calves, but my
chest, arms, and upper legs could use some tightening. I've been
keeping a fairly consistent diet, though, and I'm concerned about
cutting calories any further at the risk of losing the mass I've
already built.
Any advice on trimming the fat without risking the loss of muscle
mass? I've recently added 30 minutes a day of treadmill, but I'm not
sure if I should modify my workout routine, too.
Should I continue using a protein supplement during this stage? I'm
currently adding 30g both before and after my workout, which accounts
for around 250 calories.
Below is my current routine. I appreciate any help you can offer to
help me tweak it.
TIA,
Jason
Day 1 (Chest):
Bench Press (dumbells), 8+6+4 pyramid, with 4 being 85% of 1RM
- I've been able to increase this by about 10lbs every 3 weeks
Bench Press (bar): 3x15 @ 65% of 1RM
Bench Flyes (dumbbell): 3x20 @ 20% of 1RM
Day 2 (Biceps):
EZ Curl: 8+6+4
Preacher Curl: 3x12
Concentration or Hammer Curls (alternate each week): 15+10+5 (peak
contraction on 15)
Forearm curls: 3x20
Day 3: Rest
Day 4 (Shoulders):
Overhead Press (bar): 3x20
Arnold Press or Dumbell Press (alternate every couple of weeks): 3x15
Lat Raise or Bent Over Row (alternate every couple of weeks): 3x15
Tricep Overhead Extensions or Cable (alternate each week): 3x15
Day 5 (Back and Abs):
Squats: 8+6+4 pyramid, with 4 being 85% of 1RM
Squats: 3x15 @ 65% of 1RM
Calf Raise: 3x50 (no idea what 1RM would be, so I've been using 100lbs
and increasing reps)
Ab Curls: 3x25
Cable Front Pulldown: 3x10
Day 6: Rest |
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External
Since: Apr 21, 2007
Posts: 1
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(Msg. 2) Posted: Sat Apr 21, 2007 9:56 am
Post subject: Re: Cutting fat, tweaking routine [Login to view extended thread Info.]
Archived from groups: per prev. post (more info?)
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On Apr 21, 3:11 am, Jason <jwcarl... RemoveThis @gmail.com> wrote:
> I've been building for not quite 6 months now, and have had excellent
> results. I'm right on schedule for my goals, which were a little
> optimistic, anyway, so I'm pleasantly surprised to be where I am.
>
> My original goal was to build to a 48" chest or bench press (dumbell
> press? whatever) 100lbs over my body weight, build to 18" arms, and
> 28" thighs. I had given myself 8 months to reach this goal, and so far
> I'm at just under 47" chest and benching 80lbs over body weight, 16"
> arms, and 26" thighs.
>
> But, I've had a recent circumstance arise to make me change my plans.
> I've been asked to take part in a charity event in June that will
> include me in a banana hammock, so I'm needing to work on definition
> and cut fat 2 months ahead of schedule.
>
> By my best guesstimate, I need to lose about 3" of belly fat. I'm not
> even sure that this is possible, though; a few years ago, I was
> significantly overweight, and I suspect that I may always have a spare
> tire just from leftover fat cells (my upper abs are coming along
> nicely, but the area around my belly button is still fatty). I have
> good definition in the shoulders, upper back, and calves, but my
> chest, arms, and upper legs could use some tightening. I've been
> keeping a fairly consistent diet, though, and I'm concerned about
> cutting calories any further at the risk of losing the mass I've
> already built.
>
> Any advice on trimming the fat without risking the loss of muscle
> mass? I've recently added 30 minutes a day of treadmill, but I'm not
> sure if I should modify my workout routine, too.
>
> Should I continue using a protein supplement during this stage? I'm
> currently adding 30g both before and after my workout, which accounts
> for around 250 calories.
>
> Below is my current routine. I appreciate any help you can offer to
> help me tweak it.
>
> TIA,
>
> Jason
>
> Day 1 (Chest):
> Bench Press (dumbells), 8+6+4 pyramid, with 4 being 85% of 1RM
> - I've been able to increase this by about 10lbs every 3 weeks
> Bench Press (bar): 3x15 @ 65% of 1RM
> Bench Flyes (dumbbell): 3x20 @ 20% of 1RM
>
> Day 2 (Biceps):
> EZ Curl: 8+6+4
> Preacher Curl: 3x12
> Concentration or Hammer Curls (alternate each week): 15+10+5 (peak
> contraction on 15)
> Forearm curls: 3x20
>
> Day 3: Rest
>
> Day 4 (Shoulders):
> Overhead Press (bar): 3x20
> Arnold Press or Dumbell Press (alternate every couple of weeks): 3x15
> Lat Raise or Bent Over Row (alternate every couple of weeks): 3x15
> Tricep Overhead Extensions or Cable (alternate each week): 3x15
>
> Day 5 (Back and Abs):
> Squats: 8+6+4 pyramid, with 4 being 85% of 1RM
> Squats: 3x15 @ 65% of 1RM
> Calf Raise: 3x50 (no idea what 1RM would be, so I've been using 100lbs
> and increasing reps)
> Ab Curls: 3x25
> Cable Front Pulldown: 3x10
>
> Day 6: Rest
can you explain the terminology 8+6+4 pyramid what is RM and what
would be 85%of RM |
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Since: Apr 21, 2007
Posts: 9
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(Msg. 3) Posted: Sat Apr 21, 2007 8:27 pm
Post subject: Re: Cutting fat, tweaking routine [Login to view extended thread Info.]
Archived from groups: per prev. post (more info?)
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> can you explain the terminology 8+6+4 pyramid what is RM and what
> would be 85%of RM- Hide quoted text -
There's probably a better name for an 8+6+4 pyramid, but that's what
I've always called it. It's what I've always used for bulking up.
A 1RM means your max weight that you can do a complete rep; it's short
for 1-rep-max. In my case, my bench 1RM (or my "max," depending on who
I'm talking to) is 265.
For a pyramid, take your 1RM, and figure out roughly 70% of it. In my
case, that's 185. I'll press this 185 for a set of 8. Then, the next
set, I go up by 20lbs, and press it for 6. The 3rd and final set, I go
up another 20lbs, and press it for 4.
The rule is that you should BARELY be able to complete that last set
of 4. Once I can do 5 of that weight, it's time to increase the
pyramid by 10lbs; so the next time, I do 195 for a set of 8, 215 for
6, and 235 for 4.
If you're new to lifting (which I'm suspecting if you don't recognize
a pyramid), then let me offer a little advice for bench press that no
one ever told me:
1. Keep your eyes open! When you close your eyes, you'll inadvertently
start lifting sideways. Worst case scenario, the weights will slip off
and you'll hurt yourself; best case scenario, you'll grow unevenly.
2. Keep your feet on the floor, and your back slightly arched. My
bench comes with a curve in the middle that helps me keep the arch
right, but I used to use a folded towel to accomplish the same thing.
Also, this isn't really advice since I'm not sure if it's universal,
but it's something I discovered on my own. When you're competing, I've
always heard that you should bring the bar down until it lightly
touches your chest. But when I did that, I was growing unevenly. In
the last 3 or 4 months, I've been keeping the bar a little higher than
usual, bringing it down towards my neck instead. Doing it this way,
I've increased weight more quickly, and I'm growing more evenly.
HTH,
Jason >> Stay informed about: Cutting fat, tweaking routine |
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Since: Jan 31, 2006
Posts: 250
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(Msg. 4) Posted: Sun Apr 22, 2007 8:50 am
Post subject: Re: Cutting fat, tweaking routine [Login to view extended thread Info.]
Archived from groups: per prev. post (more info?)
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"Jason" <jwcarlton DeleteThis @gmail.com> wrote in message
news:1177212456.332039.258380@q75g2000hsh.googlegroups.com...
>> can you explain the terminology 8+6+4 pyramid what is RM and what
>> would be 85%of RM- Hide quoted text -
>
>
> There's probably a better name for an 8+6+4 pyramid, but that's what
> I've always called it. It's what I've always used for bulking up.
>
> A 1RM means your max weight that you can do a complete rep; it's short
> for 1-rep-max. In my case, my bench 1RM (or my "max," depending on who
> I'm talking to) is 265.
>
> For a pyramid, take your 1RM, and figure out roughly 70% of it. In my
> case, that's 185. I'll press this 185 for a set of 8. Then, the next
> set, I go up by 20lbs, and press it for 6. The 3rd and final set, I go
> up another 20lbs, and press it for 4.
>
> The rule is that you should BARELY be able to complete that last set
> of 4. Once I can do 5 of that weight, it's time to increase the
> pyramid by 10lbs; so the next time, I do 195 for a set of 8, 215 for
> 6, and 235 for 4.
>
> If you're new to lifting (which I'm suspecting if you don't recognize
> a pyramid), then let me offer a little advice for bench press that no
> one ever told me:
>
> 1. Keep your eyes open! When you close your eyes, you'll inadvertently
> start lifting sideways. Worst case scenario, the weights will slip off
> and you'll hurt yourself; best case scenario, you'll grow unevenly.
>
> 2. Keep your feet on the floor, and your back slightly arched. My
> bench comes with a curve in the middle that helps me keep the arch
> right, but I used to use a folded towel to accomplish the same thing.
>
> Also, this isn't really advice since I'm not sure if it's universal,
> but it's something I discovered on my own. When you're competing, I've
> always heard that you should bring the bar down until it lightly
> touches your chest. But when I did that, I was growing unevenly. In
> the last 3 or 4 months, I've been keeping the bar a little higher than
> usual, bringing it down towards my neck instead. Doing it this way,
> I've increased weight more quickly, and I'm growing more evenly.
>
> HTH,
>
> Jason
Not a good idea according to "The Seven Minute Rotator Cuff" book. Bringing
it down high causes increased stress on the shoulders. >> Stay informed about: Cutting fat, tweaking routine |
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Since: Apr 21, 2007
Posts: 9
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(Msg. 5) Posted: Tue Apr 24, 2007 2:55 pm
Post subject: Re: Cutting fat, tweaking routine [Login to view extended thread Info.]
Archived from groups: per prev. post (more info?)
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> Not a good idea according to "The Seven Minute Rotator Cuff" book. Bringing
> it down high causes increased stress on the shoulders.- Hide quoted text -
Hmm, that's interesting. I don't remember where I read to bring it
toward your neck; probably Muscle Fitness magazine or something.
I've been doing it this way for about 3 months with no adverse
effects, so maybe it's just long-term that causes a problem? We should
probably start a different thread on this, to stay on topic.
- J >> Stay informed about: Cutting fat, tweaking routine |
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Since: Jan 31, 2006
Posts: 250
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(Msg. 6) Posted: Wed Apr 25, 2007 9:16 pm
Post subject: Bench technique and shoulders [Login to view extended thread Info.]
Archived from groups: per prev. post (more info?)
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"Jason" <jwcarlton.RemoveThis@gmail.com> wrote in message
news:1177451742.745693.94900@r35g2000prh.googlegroups.com...
>> Not a good idea according to "The Seven Minute Rotator Cuff" book.
>> Bringing
>> it down high causes increased stress on the shoulders.- Hide quoted
>> text -
>
>
> Hmm, that's interesting. I don't remember where I read to bring it
> toward your neck; probably Muscle Fitness magazine or something.
>
> I've been doing it this way for about 3 months with no adverse
> effects, so maybe it's just long-term that causes a problem? We should
> probably start a different thread on this, to stay on topic.
>
> - J
The advice I got here from JMW, later confirmed in the rotator cuff book, is
to bench lower on the chest, keeping your elbows closer to your torso. You
also don't want to use a super-wide grip, for the same reason. There's some
debate here as to the risk/benefit ratio of flat benching as opposed to
incline, which is reportedly better for your shoulders. >> Stay informed about: Cutting fat, tweaking routine |
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Since: Apr 20, 2007
Posts: 101
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(Msg. 7) Posted: Thu Apr 26, 2007 3:31 am
Post subject: Re: Bench technique and shoulders [Login to view extended thread Info.]
Archived from groups: per prev. post (more info?)
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ATP* wrote:
[...]
> There's some debate here as to the
> risk/benefit ratio of flat benching as
> opposed to incline, which is reportedly
> better for your shoulders.
The orthopedic surgeon I visited recently recommended avoiding both in
favor of decline benching.
--
Curt >> Stay informed about: Cutting fat, tweaking routine |
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External
Since: Sep 30, 2006
Posts: 548
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(Msg. 8) Posted: Sun Apr 29, 2007 12:29 am
Post subject: Re: Bench technique and shoulders [Login to view extended thread Info.]
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Since: Apr 16, 2006
Posts: 1472
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(Msg. 9) Posted: Mon Apr 30, 2007 6:17 am
Post subject: Re: Bench technique and shoulders [Login to view extended thread Info.]
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"ATP*" <waxwingslain DeleteThis @azurepane.com> schreef:
> The advice I got here from JMW, later confirmed in the rotator cuff book,
> is to bench lower on the chest, keeping your elbows closer to your torso.
> You also don't want to use a super-wide grip, for the same reason. There's
> some debate here as to the risk/benefit ratio of flat benching as opposed
> to incline, which is reportedly better for your shoulders.
You really dont need the flat bench if you do dips and low inclines.
Still, some people respond very well to it.
--
Pete >> Stay informed about: Cutting fat, tweaking routine |
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