Summer cut 2021 training blog

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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

 

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