Mid-Deployment workout

holzheimer

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Just tryin to keep a log. Open to any criticism or tip to make it better..
im transitioning from bulk to cut right now so my cardio is not regular and diet isnt spic and span yet.


Legs 2 days ago:

Warm-up 5 min on stationary bike

Leg press: 485 x 12
845 x 12
1025 x 12
1115 x 12
1205 x 12

Single leg ext: 50 lbs x 12
50 lbs x 12
50 lbs x 12
50 lbs x 12
Leg curl machine: 50 lbs x 12
50 lbs x 12
50 lbs x 12
50 lbs x 12


Yesterday Back:

Deadlift: 135 x 12
315 x 12
405 x 12
405 x 10
405 x 8

DB rows: 70 x 12
80 x 12
90 x 12
100 x 12

Lat pull: 130 x 12
130 x 12
130 x 12
130 x 12

Cable rev fly: 40 x 12
40 x 12
40 x 12
 
Last edited:

holzheimer

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weight 263


chest:

BB incline bench: 135 x 12 warmup
225 x 12
315 x 10
335 x 8
340 x 6 (last one needed a lil help past the sticky point)
DB flat bench: 90 x 12
105 x 12
115 x 12
125 x 10
130 x 8
Dips: 2 set unweighted for 15 reps
2 weighted (45 lbs) for sets of 10

Incline DB flys: 35 x 12
35 x 12
35 x 12
35 x 12

Decline cable fly: 40 x 12
45 x 12
55 x 12


gotta hit cardio ASAP
 

Onnoc

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How much fat are you looking to lose during your cut?
 

holzheimer

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Legs:
5 min bike warm-up
Leg ext: 55 x 12
55 x 12
55 x 12
55 x 12

Leg curls: 110 x 12
110 x 12
110 x 12
110 x 12

Leg press: 485 x 12 (* feet positionned to try and target the outer sweep)
575 x 12*
665 x 12*
755 x 12*

Smith Squats: 225 x 12*
225 x 12*
225 x 12*
225 x 12*

TRX side pikes 10 ea side x 3
TRX crunches 20 rep x 3

10 mins on spin bike with a gradual increase in resistance
10 mins on row hardest setting reached 2000m in 9:28
 
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holzheimer

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Shoulders 12/22

Military press(db):

60x12
90x12
100x10
110x10
120x6

Upright rows:

85x12
105x12
125x12
145x12

Front raise drop sets(unilat):
1st. 60x6 50x6 40x6 30x6 20x6
2nd. 50x6 40x6 30x6 20x6
3rd. 50x5 40x5 30x5 20x5

Side (lateral) raises:
30x12
30x12
30x12

farmer shrugs:

70x15
70x15
70x15
70x15
 

holzheimer

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12/23 Arms

Alt. incl. DB curl:

50x12
50x12
40x12

Seated skull crushers:

90x12
110x12
120x12
130x12

Hammer Curls:

50x12
60x12
65x12

french press skull crushers:

65x12
115x12
115x12

EZ bar 21's:

55x21
55x21
55x21

Tricep dip machine:

250x12
350x12
360x12

Hammer bar on preacher bench curl:

50x12
50x12
50x12
 

holzheimer

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Chest 12/27

weight 265

1st work out since ive started to cut. My endurance didnt feel good, i was definitely 2 to 4 reps shorter than normal

Incline BB press:
135x12
225x12
315x10
315x8
315x6

Flat Db bench:

90x12
110x12
120x12
120x12
120x12

Dips(unweighted)

4 sets of 15

Incline flyes:

35x12
35x12
35x12
35x12

Decline hammer machine: ( i hate this machine. i can never get it to hit the lower pec)
Unilateral
90x8
90x8
90x8
i am ditching this exercise its a waste of time for me

cable flyes:

3 sets of 21's

cardio 22 mins on bike 7.5 miles
 

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