Sailor's 6 week cut

[sailor]

Hey fellas, been lurking for a few months and love the site. Lots of great information here. A little about myself, I am 18 and am actually headed off to college tomorrow. Going to study exercise science, and then physical therapy. Maybe a little chaotic time to start a cut so we will see. Cut will start Sunday, but if things seem too crazy will start the following week. Started training my freshman year of highschool. Started out as a fatkid, and now speculate that I am about 12% BF (abs very visable when contracted, outlined when not, deltoid seperation, slight striations in chest, hell maybe I should just figure out how to take a picture...).

Goal- Get down to 8%bf, currently around 12 at 180lbs. I am 6 foot tall by the way.

Diet- Will follow Dr. John Berardi's get shredded diet. I have actually used it before, for 2 weeks, worked well. I am a big fan of Berardi's stuff, his Precision Nutrition series is great fyi. I will work out exact diet details in the next few days, and will keep a fitday.

Training Methodics- WS/WSFSB

Max Effort Lower (Mon.)
Exercise 1- Max Effort Movement, pick one and work up to 3-5RM
-Box Squat
-Front Squat
-Deadlift Variation
Exercise 2- Weighted Pull Ups, 5x4-7
Exercise 3- Rack Pulls or Power Shrugs, 5x3-10
-Glycolytic Energy System Intervals

Max Effort Upper (Wed)
Exercise 1- Max Effort Movement, pick one and work up to 3-5RM
-Floor Press
-Incline Press
-Military Press
-Bench Press (Close Grip)
Exercise 2- Supplemental Press, pick one, 4x6-10
-DB Bench
-DB Incline
-Military Press
Exercise 3- Pull Ups, 5x5-15
Exercise 4- Rowing Movement, 5x5-15
Exercise 5- Biceps, 3-5x6-12

Volume Effort Lower (Thur. or Fri)
Exercise 1- Squat Variation, 3-6x3-6
Exercise 2- Deadlift Variation, 3-6x3-6
-Glycolytic Energy System Intervals

Repetition Effort Upper (Sat.)
Exercise 1- Repetition lift, pick one, 3-4 sets, 90sec rest
-DB Bench on Flat or Incline
-225lbs test
-Weighted Dips
-Chain Suspended Pushups
Exercise 2- Military Press, 7x6-10 reps
Exercise 3- Triceps, 5x6-10 or old school louie
-CGB
-CGFP
-Weighted Dips
-Extensions
Exercise 4- Rowing movement, 5x5-15
Exercise 5- Upright Row, 5x6-12
Exercise 6- Biceps, 3x6-12

Thats what it looks like as of now. Im sure it will change some. I have been training with westside infulence for the past 1.5 years. Have had good success. Some recent PR's include:

Low Bar, Low Box Squat 315lbsx2 (raw, belted)
Bench Press 245lbsx3 (raw)
Conventional Deadlift 405lbsx1 (raw, belted)
Weighted Pull Ups- bw+45lbsx5

Will do light cardio, prehab/rehab, abdominal on most offdays. I am hoping they have a GHR, but I prob shouldn't hold my breath, if they do i'll do that and pullups pretty much everyday.

Thats about all I can think of for now. I really need to go all the way through with this so I can focus on lean bulking from now on. If all goes as planned cut will end on my 19th B-day (Oct. 1st).

[sailor]

6/18/06

Conventional Deads- warmed up to 345x9, 365x6,5,4,4

That was all I had time for. Went to dinner at the Melting Pot, so good...

[sailor]

Got in a bit of a work out just to check out the gym. It is awesome, even have an GHR. Diet has been pretty solid, but havn't been able to go to a grocery store yet. Max lower tomorrow.