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NDGlock
06-07-2005, 09:06
...spend 14 months on deployment with a year in Iraq! I lost 17 lbs by the time it was July last year and was down to 193 lbs. I was forced to improvise for weights by doing pull-ups (130 over 10 sets), push-ups (crapload), dips and run. It was nice to be that light for certain things but at 6'3" it is a bit light. So, when I got back in Feb, I brought out my Uber Workout. I've been doing this and wow, I am at 212 again, cut and feeling great. Would like to get to 220 and stay agile.

It is interesting how the body can quickly come back w/muscle memory and good diet.

Bench went from working out w/225 to 3 reps at 315.
Squat is up to 475..usually stay at 315 and 365 for better form. Getting a bit old.

Run time is around 6 minute mile...oh for the old days of a 10:56 2 mile:)

My best "advices" I can give is to stay hungry and defeat the workout. It is a mental game. Those in the know, know about the zone one gets into. The workout may look long but if one hustles and doesn't blab, talk on cell phones or rest too long, it can be done in about 1 hr 20 min.

I haven't seen any overtraining effects yet so will stick to it until plateauing.

Here it is:

Day 1
Morning workout:
30 min cardio (run or elliptical)
10 min abs (crunches/static/pilates)
Stretch

Evening workout (Alternate between chest and back for best pump):
Chest:
Bench press - 6 sets, 6-10 reps
Incline bench press - 4 sets, 6-10 reps
Flat bench flies - 5 sets, 8 - 12 reps
Cable crossovers - 4 sets, 10-12 reps
Dips - 4 sets, to failure
Back:
Front wide-grip chin-ups - 5 sets, to failure
T-bar rows - 4 sets, 6-12 reps
Seated pulley rows - 5 sets, 6-10 reps
One-arm dumbbell rows - 4 sets, 6-10 reps
Forearms:
Wrist curls (forearms on bench) - 4 sets, 20 standard reps 10 extended reps
Reverse barbell curls - 4 sets, 10 reps
Calves:
Seated "Donkey press" extensions 8 Sets, 20 reps

Day 2
Morning workout:
30 min cardio (run or elliptical)
10 min abs (crunches/static/pilates)
Stretch

Evening workout:
Shoulders:
Seated barbell presses - 5 sets, 8-12 reps
Lateral raises (standing) - 5 sets, 8-12 reps
Rear-delt lateral raises - 5 sets, 8-12 reps
Cable lateral raises - 5 sets, 10-12 reps
Barbell Shrugs - 4 sets to failure
Triceps: (alternate triceps and biceps for best pump)
Close-grip bench presses (for the all three heads) - 4 sets, 6-10 reps
Flat Barbell French presses (interior head) - 5 sets, 10-12 reps
Pushdowns (exterior head) - 6 sets, 10-20 reps
One-arm dumbbell triceps extensions (exterior head) - 5 sets, 6-10 reps
Biceps:
Barbell curls - 6 sets, 6-12 reps
Seated dumbbell curls - 5 sets, 6-10 reps
Dumbbell concentration curls - 5 sets, 6-10 reps
Forearms:
Wrist curls (forearms on bench) - 4 sets, 20 reps 10 extended reps
Reverse barbell curls - 4 sets, 10 reps
Calves:
Seated iso-calf extensions 8 Sets, 20 reps

Day 3
Legs: (heavy phase)
10 min cardio warmup on stationary bike
Clean and press - 5 sets, 6 reps
Full range squat - 5 sets, 6 reps (after warmup)
Straight-leg deadlifts - 5 sets, 6-8 reps
Barbell lunges - 5 sets, 6-8 reps
Lateral (hip abductor) leg lifts - 3 sets, 6 reps
Calves:
Leg press calf extensions 8 Sets, 20 reps
Abs:
Decline bench crunches to failure
Roman chair crunches to failure

Day 4 - RECOVER

Day 5
Morning workout:
30 min cardio (run or elliptical)
10 min abs (crunches/static/pilates)
Stretch

Evening workout (Alternate between chest and back for best pump):
Chest:
Flat dumbbell press - 5 sets, 6-12 reps (climb the hill)
Pectoral deck flies - 5 sets, 6-10 reps
Incline Hammerstrength press - 4 sets, 6-10 reps
Decline barbell press - 4 sets, 10-12 reps
Military Pushups - 1 set to failure
Back:
Dumbbell pullovers - 4 sets, 10-12 reps
Barbell rows - 5 sets, 8-12 reps
Hammerstrength pulldowns - 4 sets, 6-10 reps
Wide grip pulldowns - 4 sets, 12-15 reps
Lower back extension s - 4 sets, to failure
Forearms:
Wrist curls (forearms on bench) - 4 sets, 20 standard reps 10 extended reps
Reverse barbell curls - 4 sets, 10 reps
Calves:
Smith Machine calf raises 8 Sets, 20 reps

Day 6
Morning workout:
30 min cardio (run or elliptical)
10 min abs (crunches/static/pilates)
Stretch

Evening workout:
Shoulders:
Seated dumbell presses - 5 sets, 6-10 reps
Upright Row - 4 sets, 8-10 reps
Arnold presses - 5 sets, 10 + reps
Forward raises - 5 sets, 6-10 reps
Dumbbell Shrugs - 4 sets to failure
Biceps: (alternate biceps and triceps for best pump)
Cybex curls - 5 sets, 6-10 reps
Seated preacher curls - 4 sets, 6-10 reps
Barbell "21" curls - 3 sets, 21 reps
Triceps:
Seated dips (for the all three heads) - 5 sets, 10-15 reps
Pushdowns (exterior head) - 5 sets, 10-20 reps
Two-arm dumbbell triceps extensions (exterior head) - 5 sets, 6-10 reps
Forearms:
Wrist curls (forearms on bench) - 4 sets, 20 reps 10 extended reps
Reverse barbell curls - 4 sets, 10 reps
Calves:
Donkey calf raises w/belt 8 Sets, 20 reps

Day 7
Legs: (heavy phase)
10 min cardio warmup on stationary bike
Clean and press - 5 sets, 6 reps
Full range squat - 5 sets, 6 reps (after warmup)
Straight-leg deadlifts - 5 sets, 6-8 reps
Barbell lunges - 5 sets, 6-8 reps
Lateral (hip abductor) leg lifts - 3 sets, 6 reps
Calves:
Leg press calf extensions 8 Sets, 20 reps
Abs:
Decline bench crunches to failure
Roman chair crunches to failure

Day 8 - RECOVER

REPEAT CYCLE

NOTE: Diet should include the proper balance of protein, carbs and fats for you. I go w/5 meals a day to keep calorie count up.
I take protein, glucosomine, glutamine, vitamin C, multi and calcium for supplements.

Be sure to switch things up after plateauing. I was caught in one for a long time. I was doing one body part per day and got stuck in a rut. This one will shock the system and cause growth. Have fun

garythenuke
06-07-2005, 10:01
Wholly Crap!!!;W

You are the man.
Do you work out at home or at a gym?

Your weight progression is impressive. Do you feel more athletic at your new weight? It is amazing how many people are looking to just cut weight, with less concern with athleticism. How many calories do you think you are getting a day? I have a hard time being hungry. Maybe that is why my BF% is about twice what I would like it to be.

NDGlock
06-07-2005, 11:49
Thanks Gary,

Actually, this is a manifestation of almost 10 years of lifting and learning. I started out in college and have been addicted ever since. One has to work up to it but I buy into the Arnold Volume principle. I also prefer stamina type training vs 1 rep max or pure endurance. My power curve is not the best but decent. I can work with a decent amount of weight for a longer time than a lot of my buddies. Sure, some can bench more but they are fatigued after about a half hour. This is a good all around program.

I am 29 and am in the best shape of my life. Inevitably, age will catch me and recovery will take longer etc. So, I am pushing against the clock in my mind to keep going.

Like I said, most of this is a mental game.

Anyone can do this w/enough motivation.

To answer your questions:

I go to a no-nonsense gym...not a "health club"

I feel agile yet so weight isn't bothering me

I haven't done a calorie count yet...I should do it. I just eat until I am full and then push it a bit more...especially on the days when I did cardio. I am a hard-gainer so my perogative for eating is eat a lot!

Being athletic is more important to me than a 1 rep max!

mr_glock17_9mm
06-07-2005, 20:05
Hop on a bike! 45 - 60 mins a day! 6 days a week. Eat grilled or baked chicken, veggies and lots of water. I like Crystal Lite alot.

testosterone
06-07-2005, 23:43
only words that come to mind are over training....

NDGlock
06-08-2005, 07:45
only words that come to mind are over training....

Thanks but I haven't noticed it yet. Am still making gains. I know to switch things up when plateauing. Also, to train for stamina, one has to work at it.

I grew up on a manual labor intensive farm and now sit at a computer all day. If I don't get this minimal amount of physical work each day, I get crabby:) To each their own on how to train. For me, this works great and am making great gains. I am getting enough calories and sleep. Over vacation, I do not lift and get a strategic deconditioning phase in which allows a total recharge.

It isn't for everyone. Call me stubborn if you will but I believe in Arnold's approach (minus the juice) to training. He did lots of volume training and although a lot of people today avoid it or say it is counter-productive, it works for me as an ectomorphic hard gainer.

If you are stuck in a plateau, it is worth a try.

garythenuke
06-08-2005, 08:03
ND Glock,
Are you in North Dakota? If so, I have a very good friend in Grand Forks whose personal training REQUIREMENTS are very similar to yours in terms of volume and intensity. When he went through Marine Corps Boot Camp he was furious with the system because he got so out of shape. There must be something in the air in North Dakota.
I was going to mention overtraining, but it sounds like you have things under control. I was also going to accuse you of being 21 or 22 and to watch out when you hit 30. But you took that wind out of my sails too.
If you grew up on a farm and have been doing this kind of thing your whole life, then keep it up. You know your body better than anyone else. Al long as you are not having to juice or take any other hormone precursors to help you recover, then keep hitting it. You're the man.

Gary

NDGlock
06-08-2005, 08:50
Thanks Gary. Yes, I am in Fargo, ND.

Your friend's experience is similar to mine. One has to be inventive w/bodyweight exercises. You can maintain a lot w/pilates style movements, single leg squats, pull-ups of all types, dips pushups and be inventive w/shoulder stuff. However, one just doesn't get to the same level w/military PT as w/free weights.

Speaking of overtraining, when I went to Basic, my push-up count was pretty lame. We were always doing push-ups and I experienced over-training. Ironically, by doing push-ups less, I am able to easily over-max the PT standards. In combo w/free-weights one gets a good all-around level of fitness.

If you notice the program, you'll see that most bodyparts do get a decent break. The events are spaced out and have variety to keep things moving. Notice the barbell/dumbbell split (and different exercises for back, arm shoulder etc) to keep variety. I am going through a heavy phase for legs to promote growth. Will change up in 8 weeks.


I am sure in a few years, I won't be able to maintain this level so am going to push it while I can:)

Oh, I can look back w/pride and say I have never taken juice or ever will. I saw a guy go through the gammit. He went from a clean 190 lbs and great shape in college to a bloated 265 lbs in 2 years. He was doing insane weight (365 lb incline bench for reps, 700 lb squat for reps) and ended up w/an injury. I see him now and he is off the crap and down to 210. He says he just wants to be cut and live w/less mass. However, he must have aged himself by years for his body and internal organs to go through that. Ironically, I am now moving more weight and am more cut w/out having to touch the vitamin S.


Anyway, it is a fun hobby of mine and I could go on and on blabbing.

Just go enjoy it and challenge yourself every day:)

testosterone
06-08-2005, 09:01
I would never advise anbody to do so much training, especially if the goal is trying to gain muscle mass. IMO its just completely reckless to do so.
When I first started to train I would be in the gym for hours per day...gains were incredible..but then I cut things down alot after finally taking the advice of the many people who were telling me to slow down. It didnt make sense to me at the time..gains were there, strength kept going up...what the hell were these people talking about..
To my suprise, cutting down the workout improved my gains and conditioning by leaps and bounds.
To each his own though....enjoy those workouts..Originally posted by NDGlock
Thanks but I haven't noticed it yet. Am still making gains. I know to switch things up when plateauing. Also, to train for stamina, one has to work at it.

I grew up on a manual labor intensive farm and now sit at a computer all day. If I don't get this minimal amount of physical work each day, I get crabby:) To each their own on how to train. For me, this works great and am making great gains. I am getting enough calories and sleep. Over vacation, I do not lift and get a strategic deconditioning phase in which allows a total recharge.

It isn't for everyone. Call me stubborn if you will but I believe in Arnold's approach (minus the juice) to training. He did lots of volume training and although a lot of people today avoid it or say it is counter-productive, it works for me as an ectomorphic hard gainer.

If you are stuck in a plateau, it is worth a try.

NDGlock
06-08-2005, 09:27
I would never advise anbody to do so much training, especially if the goal is trying to gain muscle mass. IMO its just completely reckless to do so.
When I first started to train I would be in the gym for hours per day...gains were incredible..but then I cut things down alot after finally taking the advice of the many people who were telling me to slow down. It didnt make sense to me at the time..gains were there, strength kept going up...what the hell were these people talking about..
To my suprise, cutting down the workout improved my gains and conditioning by leaps and bounds.
To each his own though....enjoy those workouts..

I understand what you are saying Testosterone. Maybe I am odd or something but I used to lift only 4 x a week. I would to a 2 on, 1 off, 2 on, 2 off routine. I got nowhere and I tried that for about 7 months. I then switched to 5 x a week with a single bodypart per day: Chest, Back, Legs, Arms, Shoulders and did this for about 3 years. I plateaued at 203 lbs no matter what I did. I even backed off cardio but then I started feeling out of shape and my bodyfat rose and I maybe crawled to 208 on a bloated day.

I am now at 212 w/6 pack and quite lean. I would like to get to 220 but I don't mind doing it slowly and methodically.

There was a recent local bodybuilding show and I trained with most of the contestants. Dieting is the hardest part as these guys would drop more than 40 lbs (over 12 weeks) just for the show. To me, that is stupid. I would rather be fit and full of energy and around 6% BF. I was as low as 4.5 % but that was when I was 190. The guy who won went from 190 to 167 lbs through dieting and cutting. He is now ballooned back up, which can't be good for you. He said he will never do it again. At least he was judged on symmetry and condition vs mass.

In the heavyweight class, the guy who won only cut about 15 lbs instead of one guy who cut more than 40 lbs. He looked 'harder' and 'fuller' and not so caved in. As a result he, took the trophy.

Now this is a local show and not Mr. Olympia. Most of the guys I know who competed are all natural so we are not dealing w/extreme size.

But, I digress. I understand what you are saying but I tried it and being a hard gaining ectomorph, I have found volume training and about 4 days between training bodyparts to be optimal.

BTW, my buddy has been making large gains with this but he modified it a bit as he doesn't have the time to complete it. Last night I timed it and I finished everything in 1 hour 10 minutes. One can bounce back and forth between forearms and calves to save time etc.

garythenuke
06-08-2005, 09:44
The eastern Bloc lifters work out six days a week, eight hours a day. They train for strength and technique, not mass as they have to make weight divisions. Except for the super heavies, all these guys have bodies to be envied. Plus their vertical leaps are out of this world. Our super heavy, Shane Hammond, can dunk a basketball with two hands. I believe he is only 5'8" or 5'10".

Their program selects at a very young age. Once the kids work through the program from like 10 years old, and hit their late teens and twenties, they start the 40 hour per week plus of training. They are not expected to jump into this, they take years to build up. Someone not accustomed to this would obviously be overtrained.

ND grew up on a farm probably moving more weight before 0800 than most people do all day. I think it sounds as though his body is quite capable of handling this volume and intensity. Mine is not, nor will it ever be. I missed too many years of building a stable foundation.

NDGlock
06-08-2005, 09:54
Thanks Gary,

I used to ***** about stacking 90 lb alfalfa square bales when I weighed 75 lbs. At the time, I used to gripe to my dad about all this manual laber. In hindsite, I wouldn't have traded a thing. We finally got a round baler when I was 15 but by then the foundation was there. I thank my Dad for showing me how to work:)

I wouldn't say that you cannot get to this point. Give it a try but back off on sets to 3 instead of 5. After awhile add one and then another.

I gave it to an eager co-worker and he loves it. He has become obsessed w/it and finishes each workout. He may not be moving the weight but he enjoys the time in the gym.

Given your home gym setup, be inventive and give it a whirl. I think that volume training may be better than full-on power lifting for the joints and tendons as we get older.

robwebbg22
06-08-2005, 12:27
I do a lot of the same stuff you do but I incorporate a push pull scedule. Mondays flat bench chest work only with pulldown tris.
Tuesday Back pulldown staight bar curl bar bis.
Wen Off Thurs. Incline/decline bench work tris extension.
FridaY SHOULDER AND bis dumbell only.
I do cardio 4 days a week an throw in legs here an there. I dont squat heavy anymore 35 an u have only so much cartlige in your knees.

I dont do anymore then 225 on the bench either going heavy puts a huge strain on shoulder joints. I do endurane training withh 225 first set 25-30 an then work down until failure. 4 sets usaully look like 28, 16, 12, 10. I usaully work out by myself cannt find a good partner to stick with me. Anyway you are great an work out hard. Change up your routine an shock your muscles. Give mine a try for 2 months i believe you will see some gains.

I am framed like you just a little bigger 6foot6 280. Throw in creatine you allready use glutamine thats awesome also.

NDGlock
06-08-2005, 12:35
RobWebb,

Your rep count for 225 is awesome for your first set. I will give the drop set a try. I usually warmup and climb the hill.

6'6 and 280 is pretty kick butt.

I have used creatine before for 3 cycles but seemed to lose all that I gained after coming off of it and my joints would be sore. I was forcing water too so it wasn't a hydration issue. I know it works but I don't like to cycle things and have to step down.

robwebbg22
06-08-2005, 13:20
Don't cycle!!! Take a dose a day with glutamine daily.
back day is not just pulldowns sorry. I do pull ups 3 sets tbar 4 sets
pull downs 3 sets and seated pulls 3 sets 3 sets goodmorning holding plates to my chest.

NDGlock
06-15-2005, 07:13
Weighed in at 217 lbs clean a couple days ago...getting close to goal of 220-225.

I am however, starting to feel like am getting in a rut on bench...so will switch things up soon.

robwebbg22
06-16-2005, 09:49
Let me know how you like the split days on chest
mondays just do flat bench flys push press fly press etc.... with push down tris.

tuesday back an bis

wen off

thur incline decline chest tri extensions.. skull crushers extensions over head behind back dips etc....

fri bis an shoulders bis

NDGlock
06-17-2005, 13:33
Hey Robb,

I already do a push-pull split. I find it really helps the pump. Thanks though.

Good times.

robwebbg22
06-17-2005, 17:57
I need some new back exercise what i do right now tbar pull ups pull downs seated pulls and thats about it you got anymore ideas?? I want to get my lats a bit bigger (big v back)

garythenuke
06-17-2005, 18:03
The other classic exercises for lats are upright rows, and weighted chinups. The thing you cannot work on is your genetics. Some guys are made to pull while others cannot chin their way out of a wet bag. My understanding is that the wider you get you hands, within reason, the more direct affect you will have on your lats and less on your arms.

California Jack
06-17-2005, 21:41
Gary,

Bent rows perhaps?

Jack

garythenuke
06-17-2005, 21:52
Yes, Sorry..again;W
Like others, I need to think and proof read before I post. Thank you Jack. Upright rows are great for traps, deltoids, rhomboids, and grip to an extent. Bent rows, as Jack points out, are the bomb for lats.

Gary

California Jack
06-18-2005, 07:15
I understand, because I am the self-proklaimed knig of tiepos and mispelings!

NDGlock
06-20-2005, 04:59
I need some new back exercise what i do right now tbar pull ups pull downs seated pulls and thats about it you got anymore ideas?? I want to get my lats a bit bigger (big v back)

Robb,

Here are some exercises to rotate for back:

Classic pull-up (chin-up) with knuckles facing you:

- train to failure on each set until you can do only 6...over time, your rep count will increase and your V will flare out nicely.

Barbell row:

-Watch the form, start out light for strict movement. I like using the overhand grip. I noticed solid gains after going for reps first.

Also, give these a try:

Hammerstrength Pull-down
Wide pull-downs
Narrow pull-downs
Wide cable rows
Narrow cable rows
Dumbbell rows
Lower back extensions
T-bar rows
Pull-overs

Take a look at my program at the top. I do back once every 4 days so it is nice to split things up by doing different exercises.

Another thing that will bring the V out is to cut-up and lose that spare tire. A narrow waist w/6 pack will bring the V out even more.

The rowing movements may add thickness but having a thick back balances wide lats so don't overlook them.

Have fun.

NDGlock