Hello all, just got done with my second week of college and I am planning on running a 6 week cut trying to drop a couple of bf%.
Stats 6ft, 200ish lbs (I currently am lacking a scale). I will update with bf% when I get into a bodpod which my university allows students to get tested in for free.
I am also going to attempt to do 50lbx500 kettle bell swings a day along with HIIT mon/wed/fri.
Military Press: 3 warmup sets 10 reps 2 workout sets of 8-10
Laterals: 3x10 reps then 3 drop sets back to back
Bent over laterals: 3x10 reps then 3 drop sets back to back
One arm Dumbbell press: 3 sets of 8-10
Front plate raises: 45lbs 10x10 (just because 45lbs isnt that heavy)
Deadlifts: 3 warmup sets, 2 working sets 8-10
Pull ups: 3xfail
T-bar rows: 3 sets 8-10 then strip plate sets till there is no weight
Barbell Rows: 3x8-10
Croc rows: 3x20
Hyperextensions: 3x20 holding a 45 plate
Bench: 3 warmup sets 2 working sets 8-10
Flyes: 3x8-10 trying to go pretty heavy on these
Weighted dips: 3x10
Incline dumbbell press: 3x8-10
Squats warmup 3x8, working 4x8
Leg curls: warmup 3x10, 4x10 working with 20 partials immediately after the last set
Leg press: 3x20
Hip thrusts: 3x10
Dumbell Lunges: 3 sets
Donkey calve raises: 3x20
Seated calf raises: 3x15
Close grip bench: Warm up 2x8-10, 3x8-10
Weighted neutral grip chins: 3x8-10
Barbell curls: 3x8-10
Skull crushers: 3x8-10
Concentration curls: 3x10
Tricep kickbacks: 3x20
Diet: Considering my class schedule and the fact that I really only have access to cafeteria food, I am going to run lean gains protocol except with only a 6 hour feeding window. With fasted cardio with 5g of bcaas on mon/wed/fri.
Trying to eat 40%p 30%c and 30%f going to lower the carbs after week 4.
5g fishoil a day
2 motivate upon waking 1 motivate noon
BCAAs post workout 5-8g
As always comments, questions and concerns are welcome.