Hii there! I wanted one place where I could post all of my training from this summer’s cut- so I will update this blog weekly (on Sundays) with my training! Currently I am working with an Osteopath to rehab my chronic R lower back pain so I have 3 lower body rehab sessions weekly. These sessions take about 90 min (longer if I drag my feet- lols). I am writing the rest of my programming because it sounded like a fun adventure! Each week I have 2 upper body pulling sessions, 2 upper body pressing sessions, one bicep focused session and one delt focused session. I’ll include my weekly schedule below, then you can continue scrolling down to see specific workouts for each week. The week before I started the cut, I was experimenting with piecing these sessions together- I didn’t really love how everything felt the first week, so I made some adjustments and am feeling happier with everything in the second week (as I write this). Excited to see how these sessions continue to evolve over the course of the 12(ish) week cut! LETS GET SHREDDED :))
Check out my tracking spreadsheet here to see all the data I track- including macros and biofeedback things. Spreadsheet last updated Sunday May 23
And here’s a visual of weight trends over the course of the cut (I will also update this weekly). Weight graph last updated Sunday May 23
Weekly schedule:
Monday: AM: lower body rehab (1 of 3)/ PM: upper body press 1
Tuesday: AM: biceps (no more than 45 min)/ PM: upper body pull 1
Wednesday: AM: lower body rehab (2 of 3)/ PM: delts
Thursday: Rest
Friday: AM: lower body rehab (3 of 3 yayyyy)/ PM: upper body press 2
Saturday: PM: upper body pull 2
Sunday: REST
—-
Workouts last updated Sunday May 23rd
Monday May 3
AM: Lower body rehab
PM: upper body press 1
Shoulder warm up- cable diagonals and rear delt
DB bench press (alternating)
4*8
8* 45s
8* 50s
8* 50s
8* 50s
Dips
4*8
4*8 sn grip press SS/ 4*8 SA KB OH press
4*8 Decline push ups SS/ 4*6 Incline push ups
Cable triceps SS/ kick backs
3*20 cable face pull
Tuesday May 4
AM: Biceps
4*6
Single arm sliders
Chin ups
Neutral grip curls
High pull
Pronated cable curls
PM: upper body pull 1
Back
4 rounds
5 wide grip pull up
10 cable pull down
4*8 pendlay rows
4 rounds
8 slowwwwww hammer strength pullover
8 heavy db rows
+2 sets pullover with band for ER bias
4 rounds
8 heavy single arm hammer lat pull down
3*15
Wide grip horizontal cable row (block for abd)
3*15
Snatch grip bent over row (block for abd)
Workout time: 1 hour
Wednesday:
AM: lower body rehab
PM: shoulders
3 rounds
5 wall snow angles
6 SA 1/2 kneeling kb press
D2 cable
3*12
+extra set on L
3*15 face pull (end in double bicep)
Bent over reverse fly
Lateral raise
Super ROM laterals
Thursday: REST
Friday:
AM: Lower body rehab
PM: Upper body press 2
3*15 cable rear delt
E2MOM
4*5 dips 25#
then one bw set to failure – 14 reps (+2 from last weeeek)
E2MOM
4*8 alt Db incline 35#
4*8 Snatch grip press
4*8 1/2 kneeling bottoms up KB press
3*10 kickbacks 2.5# squeeeeeze
3*20-30 sec top support hold
A few snowangels ⛄️😇
Saturday:
Upper body pull 2
5min EMOM
5 wide grip pull up
4 rounds
10-12 Chest supported row 25#
6-8 bent over row 60#
4 rounds
8-10 lat pull down 70#
8-10 straight arm lat flexion 30#
4 rounds
8 close cable grip row tempo 3013 (3 sec eccentric, no pause with arms extended, 1 sec concentric, 3 sec pause at chest
3*8 bent over barbell row 95#
3*8 bent over snatch grip row 65#
4 rounds
10-12 rope face pull
10-12 pronated grip cable curls
Workout time: 1hr 15min
Sunday May 9: REST
Monday May 10
AM: lower body rehab
PM: upper press 1
Shoulder warm up- cable diagonals and rear delt
DB bench press (alternating)
Warm upppp 40s
Then 4* 9 50s (+1 from last week)
Dips
E2MOM
4*8
Be sure to externally rotate at top of every rep
4*8 sn grip press
SS/
4*8+8 SA 1/2 kneeling KB OH press 15#, 10#
4*6 Decline push ups SS/ 4*6 ER Incline push ups
3*10-12 kick backs SS/ 3*10-12 cable face pull
Tuesday May 11
AM: biceps
4*6
Single arm sliders
Chin ups (10# for last 2 sets this week!)
4*10
E2MOM
10 Hammer curls 20 (15 for last 2 sets)
10 High pull 20
4*10
Pronated cable curls
Bent over cable I raise (with straight bar, palms up)
40 min
PM: upper pull 1
5*5 wide grip pull up SS/
5*10 hammer lat pullover
5*6-8 cable pull down wide MAG grip
-Heaviest 6 120 (2 sets there)
4*8 chest supported row 15# (supinated wide grip) SS/
4*8 Single arm db row 50#
3*8 straight arm pull down
4*8 heavy single arm hammer lat pull down (lateral) 70#
4*8 hammer lat pull down 90# (face forward, both arms at the same time) SS/
4*8 cable low row 70# (supinated grip, straight bar)
3*10 bent over reverse fly 8# SS/
3*10 bent over rear delt row 8#
Workout time: 1:10
Wednesday May 12:
AM: Lower body rehab
PM: shoulders (I can’t remember exactly what I did in this session- here’s what I do remember)
3 rounds
5 wall snow angles
8 SA 1/2 kneeling kb press
Snatch grip press
Lateral raise 15, 9 (max reps with 15 then 8-10 with 9)
Rear delt 9
3*12 D2 cable raise
3*15 face pull (end in double bicep)
Thursday May 13: Rest
Friday May 14:
AM: lower body rehab (hinge)
PM: upper push 2
3*15 cable rear delt
E90MOM
5*5 dips 25# (+1 set from last week, decreased rest between sets by 30 sec)
then one bw set to failure – 10 reps (-4 from last weeeek)
E2MOM
4 sets of alt Db incline 35#
9-9-8-8
4*8 Snatch grip press
4*8 1/2 kneeling bottoms up KB press 15,10 (16 reps each set- 8 with 15s, 8 with 10s)
Tricep isolation- messed around with some cable variations and db kickbacks- light- focused on really good contraction each rep
Workout time: 1 hour 🤙🏼
Saturday May 15:
E4MOM (do 5 rounds)
5 wide grip pull ups
10 slow hammer pullover 50#
5/ arm db OH squats 60#
3 rounds
6-8/ arm hammer pulldown (seated sideways) 70#
8 db bent over row 50#
5 rounds
8-12 Lat pulldown 100#
6 Lat-biased bent over row 65#
5 rounds
Descending reps, ascending weight chest supported row
12@25# 10@35# 8@45# 8@55# 6@65#
8-10 Close grip cable low row 70#
3 rounds
8-10 straight arm cable lat pull down
8-10 lateral raise
8-10 bent over reverse fly
8-10 rear delt biased row
3 rounds
8-10 cable reverse grip curls
8-10 db upright row
3*12 face pull
Workout time: 1 hour 30 min
Sunday May 16: REST
Monday May 17
AM: lower body rehab
PM:
Shoulder warm up- cable rear delt and face pulls
DB bench press (alternating)
Warm upppp 40s
Then 4* 9 50s (+1 from last week)
4*8 sn grip press
SS/
4*8+8 SA 1/2 kneeling KB OH press 15#, 10#
Dips
E2MOM
4*8
4*6 Decline push ups SS/ 4*6 ER Incline push ups
3*10-12 kick backs SS/ 3*10-12 cable face pull
Tuesday May 18
AM: biceps
4*6 Single arm sliders
4*5 Chin ups 15#
E2MOM (4 rounds)
8-10 Hammer curls 20
10 High pull 20
4*10
Pronated cable curls
Bent over cable I raise (with straight bar, palms up)
PM: upper pull 1
5*5 wide grip pull up SS/
5*10 hammer lat pullover
5*6-8 cable pull down wide MAG grip
-Heaviest 6 120 (2 sets there)
4*8 chest supported row 15# (supinated wide grip) SS/
4*8 Single arm db row 50#
4*8 heavy single arm hammer lat pull down (lateral) 70#
4*8 hammer lat pull down 90# (face forward, both arms at the same time) SS/
4*8 cable low row 70# (supinated grip, straight bar)
3*10 bent over reverse fly 8# SS/
3*10 bent over rear delt row 8#
Workout time: 1:10
Wednesday May 19
AM: lower body rehab (hinge)
PM: upper push 2
3*15 cable rear delt
E90MOM
5*5 dips 25# (same volume, rest)
then one bw set to failure – 11 reps (+1 from last weeeek)
E2MOM
4 sets of alt Db incline 35#
9-9-8-8
4*8 Snatch grip press
4*8 1/2 kneeling bottoms up KB press 15,10 (16 reps each set- 8 with 15s, 8 with 10s)
Tricep isolation- messed around with some cable variations and db kickbacks- light- focused on really good contraction each rep
Workout time: 1 hour 🤙🏼
Thursday May 20 REST
**total rest day today without any bike miles! Yahoo
Friday May 21
AM: lower body rehab (hinge)
PM: upper push 2
Saturday May 22:
E5MOM (do 5 rounds)
5 wide grip pull ups (these are feeling so solid)
10 slow hammer pullover 50#
6/ arm db OH squats 60#
5 rounds
10 chest supported rows 50#
10 bent over lat biased row 50#
3 rounds
6-8/ arm hammer pulldown (seated sideways) 70#
6-8 straight arm cable lat flexion
3*12 face pull
8-10 bent over reverse fly
3 rounds of walking lunges with Scott :))
3*10 seated soleus raise
