2015R1 – The Cut

shrek-and-hulk1I have to admit this is the worst phase for me. I assume it is for most people I mean who likes to be eating in deficit and having to work out just as hard? Anyway, it’s the price to pay for dirty bulking and achieving those strength goals. So to start I need to make sure I am doing all the things that are important before adding the extra cardio. Here is a list of what I need to be doing on a per week  basis this phase.

Deadlifts
Bench
Squat
Clean / Power Clean
Seated OHP
Pullups 100-300 per week
KB Swings
I would also like to not lose grip with
Barbell snatch
Overhead Squat
Front squat
Toes to bar
Add to this 2 days of Cardio and HIIT then you have a full program.

It will probably look something like this:

Bench, Dips, Pulllups
DL and swings
Cardio or HIIT / WOD
Squat and pullups
Cleans and OHP
Cardio or HIIT / WOD

As usual I will take days off when I require them, maintaining a 78% workout ratio.

I am looking to do high volume, lower weights HIIT training as much as possible. The cardio days will include doing Insanity since I now have access to some of the workouts through the XBOX which is great. Most days I will be doing some sort of 10 minute cardio portion but nothing that is worth recording here. If the mood takes me I can do bootcamp on the days that I have cardio since these workouts should not preclude me from doing partial same bodyparts on consecutive days. This is especially true since the bootcamps will be bodyweight only.

I do not expect that I will enjoy this. I do expect to enjoy losing some of the bodyfat I gained during the Millennium.

I actually started on Jan 1 with Insanity Plyo Cardio Circuit. I wanted to see what it was like with the xbox fitness element added. It was just as painful if not worse however I smoked men in my age category so there’s that… I did realize that bulk without cardio is not such a good idea. I should probably have stuck to my plan of doing one cardio workout a week. I am in so much pain right now from hamstrings and mid back ski abs pain…

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