So I am thinking about switching the weights up a bit for the time being.
I feel like my rep count is sufficiently high that I can split a 1 day deadlift program into 3 separate movements and still hit around the same rep count (90-150 most days). The point would be to work some accessory movements knowing that I am not going to be producing a 1 or 3 RM performance at all at the moment. What I would aim for is 50-70% max output on the main lift and then probably 5×5 at 80% on the accessory movements. It 2would break down something like this with some changes to the accessory movements over time.
Deadlift day becomes 7×5 DL, Good Mornings, bent rows
Cardio
Chest day becomes 7×5 Bench, flys, triceps
Cardio
Squat day becomes 7×5 Squat, leg extensions, hamstring curls
Cardio
OLY day becomes 7×5 cleans, snatch, OHP or cleans, front squat, DB OHP
That gives me a 4 day weight program and a 3 day cardio program which is fine for cutting. I will need to change the accessory movements, these are off the top of my head. 35 movements on each item for a total of 105 movements total.
Which brings me to my cut. It’s been not too painful but the results are also not too impressive. I am down about 4lbs in 2 weeks but the recomp is much better that it sounds.
There are 2 additional factors here, I gave up the CE stack I was using due to joint dryness which I think was the cause of my pain and also I started creatine which should add around 3-5lbs of water weight.
I also want to note here that I am having some pain since stopping the heavy Millennium cycle. I have found that cardio is aggravating my back and hips and is a great source of pain for me. So I am back with the daily stretching but to be honest I feel a lot more delicate since I started cardio again. My knees are painful when coming downstairs, even when I sit for a few minutes they hurt. I am hoping that in another week or so they will be getting used to it otherwise it’s out with the cardio and back to the HIIT instead. I have been doing a lot of dancing and bootcamp cardio type Xbox workouts including Insanity and P90X, whatever is free basically.
The numbers are far from impressive but here you go. Today was a little off, I think I have some hydration issues. If the creatine has added 3-5lbs then it’s possible I am down up to 9lbs which would be fine.
Weight-Fat-Water-Muscle-Rating-BMR-Age-Bone Mass-Visceral Fat
January-01-15 261 25.5 52 184.8 3 2649 48 9.4 13
January-05-15 257 25.5 51.5 182.2 3 2605 47 9.4 13
January-18-15 257 24.8 51.8 183.6 3 2614 45 9.4 13
January-23-15 258 24.5 52 185.6 3 2654 43 9.4 13
January-26-15 257 25.7 51.4 181.2 3 2690 48 9.2 14
Still a way to go but getting the hang of the workouts and keeping reminding myself to cut the calories a bit means a slow road. But then again slow is how you keep it off #fatlogic…
In reality, I need to focus more and eat less. Next week should show more of an improvement.