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Yesterday Pullday:
– Cable Pullovers
1 High Rep Set to Failure x 16 Reps
1 Loaded Set to Failure x 7 Reps
1 Back Off Set to Failure x 10 Reps
– Underhand Latpulldown
1 Loaded Set to Failure x 6 Reps
1 Back Off Set to Failure x 11 Reps
– Dumbell Row
1 Loaded Set to Failure x 6 Reps
– Widegrip Seated Cable Row
1 Loaded Set to Failure x 8 Reps
1 Back Off Set to Failure x 13 Reps
– Reardelt Dumbell Flyes
1 High Rep Set to Failure x 16 Reps
1 Loaded Set to Failure x 8 Reps
1 Back Off Set to Failure x 12 Reps
– Rackpulls
1 Loaded Set to Failure x 7 Reps
– Giantsetrotation for Biceps
5 Exercises, no Rest, Try tp reach Failure at 10 Reps each Exercise
after that 20min Stairmaster
Today hit some Legs
Today last Push of my Cut starts, i will go back to Push, Pull, Leg Training, i increase my Cardio to 60min – 5x per Week
Nutrition still the same
Shoulder & Triceps
– Side Laterals
4 Sets – Superslow – TUT
1 All Out Set to Failure x 6 Reps + 3 Drops
– Barbell Shoulderpress
1 All Out Set to Failure x 7 Reps
– Cable Rearflyes
FST-7 – 10 Reps with 30 Seconds Rest between
– Ropeextensions
5 Sets – Superslow – TUT
1 All Out Set to Failure x 11 Reps
– Dipmaschine
1 All Out Set to Failure x 6 Reps + 3 Drops
– Pole Pushdowns Underhand s/set Overhand
2 Sets, 10 Reps each Set
20min Cardio after that
Today back to Push, Pull, Legs
Chest & Calfs
– Incline Barbell Press
Warm up to a max effort set 6-8 reps, Second Set Back Off Set, 20% reduce Load and go to Failure 10-12 Reps
2 working sets
– Incline Hammer Press
Warming up to a max effort set of 8-10. Perform second all set with same load. Last rep of second set perform an iso hold in the middle of the rep. Fight it as long as i can.
2 working sets– Low incline dumbbell flye
Focus on the stretch. Each rep deep stretch and pause for a 2 count. 3 straight sets 8-12 here.
3 working sets– Dips
3 sets to Failure
– Cable Flyes
3 sets 12-15 with a pause in the stretch and in the contracted position.
3 working sets– Calfs
1 Giantsetrotation for Calfs
3 Exercises without Rest, 5 Rounds
Back again after 2 Weeks with more Carbs i go now to the Finalphase of my Cut:
Bodyweight is 97kg/213lbs fasted in the morning, Bodyfat around 8%
Since today:
80g Carbs
80g Fat
400G Protein
from Monday to Friday, on Saturday i have 400g Carbs and 150g Protein, thats my “reefed” Day.
Training still the same, 4 Days a Week, Cardio the same 4-5 Days per Week
Today is Chestday i will log it, on my Instagram you can see current Pictures, upload here doenst work…
I have made a few Changes in my Diet, i will increase my Calories for the next 2 Weeks, because im to fast with loose bodyfat =D, after that 2 Weeks i will cut the Calories again in small steps
New Plan is:
Meal1 – 4 Eggs, 10 Eggwhites, 1 Bagel
Meal2 – 50g Protein from Whey, 20g Walnuts
Meal3 – 150g Vergetables, 300g Chicken, 10ml Macadamianut Oil
Meal4 – Preworkout – 200g Cooked White Rice, 200g Chicken, 1 Banana
Intraworkout – 25g Vitargo, 15g EAA
Postworkout – 50g Protein from Whey, 60g Cereal
Meal5 – 200g Cooked White Rice, 300g Leangroundbeef, 100g Vegetables
Macros are
~ 3500 Calories
100g Fat
380g Protein
260g Carbs
On my Instagram i post daily Updates
My Trainingsroutine is still heavy hit
Monday: Chest & Shoulder
Tuesday: Legs
Wednesday: off
Thursday: Back & Traps
Friday: Shoulder & Arms
Weekend: Complete off
Have 2 Restdays at the weekend an now im littlebit ill, so again 2 restdays, i will cut the carbs complete in this 2 days
Friday
Shoulder & Arms
– Butterfly Reverse
FST-7 – 12 Reps – 20 Seconds Rest between– Dumbell Shoulderpress
1 Top Set to Failure x 6 Reps, into a Seth Set, half the Weight and double the Reps until you hit 12 Reps– Neckpress
1 Top Set to Failure x 9 Reps– Barbell Frenchpress
1 Top Set to Failure x 6 Reps
1 Backoff Set to Failure x 14 Reps– Dipmaschine
1 Top Set to Failure x 8 Reps– 1 Giantsetrotation for Triceps
6 Exercises, no Rest between the Exercises, Goal is to hit Failure at 10 Reps or Less at each Exercise– Dumbell Curls
2 Straight Sets x 15 Reps– Barbell Curls
1 Top Set to Failure x 8 Reps + 3 Rest Paused Sets– 1 Giantset Rotation for Biceps
4 Exercises, no Rest between the Exercises, Goal is to hit Failure at 10 Reps or Less at each ExerciseCant Upload a Picture…
But next Week i will change my Food a little bit, my Carbs on normal Days will be 100g and on Back/Legday i eat 200g Carbs per Day.I will increase my Protein from 300g to 400g and the new plan will look like that:
Meal1 – 3 Eggs, 10 Eggwhites, 100g Chickenbreast (On Back- and Legday add 1 Bagel)
Meal2 – 50g Protein from Whey, 15g Almonds (On Back- and Legday remove the Almonds and add some extra Carbs Preworkout)
Meal3 – 100g Green Beans, 300g Chicken
Meal4 – Preworkout – 100g Cooked White Rice, 300g Chicken, 30g Walnuts (On Back- and Legday remove the Walnuts and add 3 Cookies)
Postworkout – 50g Protein from Whey (On Back- and Legday add 40g Rice Crispies)
Meal5 – 150g Cooked White Rice, 300g Leangroundbeef, 100g Green Beans
Cardio:
4x per Week 30min Postworkout and on Back- and Legday 30min fasted too
Back – Yesterday
- Latpulldown
1 Top Set to Failure x 10 Reps
1 Matt Jansen Rest Paused Peroid System, hit Failure at 12 Reps x 3 Sets
- High Row
Top Set of 12, increase Weight each Set until i hit Failure at 12 Reps or Less
- Barbell Row
1 Top Set to Failure x 7 Reps
- TBar Row
1 Top Set to Failure x 9 Reps + 4 Drops, Plate by Plate
- Bi-Dumbell Row
1 Top Set to Failure x 10 Reps
1 Backoff Set to Failure x 13 Reps
- Hyperextensions
3 x 15 Reps
after that 45min Stairmaster
