T Nation

All for the Pump

First… congrats!

I pretty rarely change how I lift when it’s cutting time, and when I do it’s almost always a mistake. I know a lot of folks feel the opposite, so take that with a grain of salt.

If it was me, I’d probably just pull back a little on food. Depending how you’ve been eating, it may be as simple as just cleaning up a side dish or dropping a snack. I also like to add 10 minutes of steady state both before and after my lifting. It improves my recovery, gives me a warmup, and gets in a couple hours of cardio I barely notice every week. Maybe see how easily/ high of calories you can hold this weight without gaining and then transition into losing fat?

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:arrow_up:

TFP said it best.

If I were you I’d keep my training the same. Cut 200-300 calories per day. Take an additional 2500 steps per day (will only take 20 total minutes of walking over course of a day) Then see what your weight does over the next 2 weeks.

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Cheers @TrainForPain and @ejones1

Needed to hear that, I’ve dropped around 200ish calories from carbs and will see how i go.

Other than that he’s my last weeks workouts.

Pull session.
1 arm row, i repeated the weight from last week. Really happy with how these have come on.
WU sets
40kg x 8
x8
x8
x8

Row machine Wide - Explosive reps
63 x 6
70 x 6
77 x 6
84 x 6

Pull over
28kg x 12
30 x 11
32 x 8

Shrugs
28kg DBs x 10
x10
x9

Hypers
x 12
x 12
x 12

Did calves again as well
Standing raises
45 x 8
55 x8
65 x8
75 x8
85 x8

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Fridays session Chest, shoulders and arm pump. I was really short on time on this session as i went in the middle of the day (due to family issues), so didn’t get the whole thing done.

Mahcine press
WU sets
40kg Each side x 12
x 12
x 12
x 12

Fly SS with reverse fly
65kg x 10
68 x 10
x 10
x 10
x 10

Reverse fly
40 x 20
x20
x 20
x20

Face Pulls
x 10
x10
x10

Lat riases 6 ways
4kg DB x 10
x 10
x 6

Rope push dowsn
x 9
x10
x10

Seated DB curls
12kg DB x 8
x8
x8

BB curls
20kg x 8
x 8
x 8
Cable extensions
x 10 plus 5 partials
x 10 plus 5 partials
x 10 plus 5 partials

Close grip push ups
x 11
x10
x10

Reverse curls
15kg BB x 12
x 12

Ran out of time to finish. But another week done and on to weeks 9-10

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Monday morning Leg session, this one was horrid!!! Like really horrid.

Ham curls
WU sets
47kg x 12
54 x 10
61 x 8
68 x 6

RDL
32kg DBs x 10
34kg x 8
36kg x 6
36kg x6

Hack squat narrow
60 x 20
65 x 12
65 x 10
75 x 8

Hack squat wide
40kg x 10
x 10
x10
x10

Lunges
8kg DB x 20
x 20
x20

Calves
35kg x 10
x 10
x10
x10

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Studly

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Weighing in at 105.3kg this morning first thing. Top abs faded - diet needed after this programme

Chest and shoulders yesterday. Week 9 is big changes again on some of the lifts.

DB bench
WU sets - not done DB bench first so had to guess the right weight to use
38 kg DBs x 8
x 8
x8

All good clean reps, happy with that for today.

Incline BB bench (still hate the angle of this)
70kg x 6 constant tension reps for all sets
x 6
x6

BB Bench flat - explosive reps. I dropped the weight today to really get some super explosive reps out
80kg 5 x5

Stretch push up
x 16
x 10
x10

Rear delts
47kg x 15
x15
x15
x15

Lat riases
6kg DBs x 12
x 12
x 12
x12

Shoulder press machine
57kg each side x 5
x5
x5
x5

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Back this morning, probably needed more of a WU as literally jumped out of bed, downed a shake and drove to the gym.

This back workout was good, hard but good.

Pull ups various grips
Wide x 4
Wide x 4
narrow x 4
Narrow x 3
Palms facing x 3
Palms facing x 3

1 arm row, explosive
35kg x 8
x8
x8
x8

Pullover
28kg x 12
30kg x 10
32kg x 10

Shrug
28kg DBs x 10
x10
x10

Hypers
x 12
x 12
x12

Leg raises
x 10
x10
x10
x10

Calves
55 x 8
65 x 8
75 x 8
85 x 8
95 x 8

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Last workout of the week. Chest/ Shoulders and Arms

I started this workout with aching chest, triceps and biceps which wasn’t a good start to the day.

Machine Press
WU
40 x 15
45 x 12
45 x 9
45 x 6
40 x 6

Hex press - Missed this

Chest fly SS with reverse fly

Fly
68kg x 10
x 10
x 10
x 10

Reverse fly
47kg x 10
x10
x10
x10

Horizontal DB press - This absolutely killed me - THESE ARE HORRID!!!
2kg DBs x 10
x 10
x10
x10

SS with face pulls
x 10
x10
x10
x10

Vbar pushdowns
x 20
x20
x 17

SS with barbell curls
20kg x 8
x8
x8

Dips
x 10
x10
x skipped

Hammer curls
12kg DB x 8
14 x 8
16 x 8

Bent over triceps
x 10
x skipped
x skipped

I leave this week feeling knackered. The kids have been waking me up most nights so I’ve not had a solid nights sleep since last Friday.

Need a rest and a holiday, but have half term next week so a week off the gym!!

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