Quote (SKCRaynor @ May 14 2010 05:39pm)

basically do as heavy a weight as you can for the given rep scheme listed...it's whatever your body can handle basically.

as for exercises try this:


day 1 - chest/bis/abs
day 2 - back/tris/calves
day 3 - legs/shoulders/traps
day 4 - chest/back/bis
day 5 - legs/shoulders/tris

Quote (SKCRaynor @ May 14 2010 01:20pm)

ok you're doing it wrong then.


For your height/weight you need approx 2,000 cal / day for cutting and greatly reduced carbs and increased exercise.


for true cutting try this:


1. wake up and do 20 mins of cardio on empty stomach
2. eat meal 1 consisting of 3 whole eggs + 1/2 cup oatmeal + 1/2 grapefruit
3. eat meal 2 consisting of 1 large chicken breast + 1/2 cup black beans + 1 cup broccoli
4. eat meal 3 consisting of 1 protein shake + handful of mixed berries
5. eat meal 4 consisting of 1 large chicken breast + 1 cup green beans
6. eat meal 5 consisting of approx 6oz of lean beef + 1 small salad
7. eat meal 6 consisting of 1 cup cottage cheese + cinnamon


You should fit your workout in somewhere in the middle of the day, just make sure you have your shake POST-workout so adjust accordingly. Also don't eat any sooner than 1.5 hours before lifting.


for exercise try this:


Jack up your rep scheme and reduce the time on all breaks between sets. Do a lot of breakdowns, double-breakdowns, and failure sets.


that means for example lets take bench press:

Set 1 - 15 reps of light weight to warm up
15 seconds of rest
Set 2 - 15 reps of moderately heavy weight
12 seconds of rest
Set 3 - 12 reps of heavier weight
12 seconds of rest
Set 4 - 10 reps of much heavier weight
12 seconds of rest
Set 5 - xx reps until failure of even heavier weight
NO REST
set 6 - half of set 5's weight until failure
NO REST
set 7 - half of set 6's weight until failure


this 7 set scheme will be used for all BIG exercises (like bench, squat, deadlift, etc) in the same fashion.


for small lifts like curls, flies, extensions, etc do the following


set 1 - 15 reps light weight warmup
set 2 - xx reps until failure with moderately heavy weight
set 3 - xx reps until failure with VERY heavy weight
set 4 - 50% of set 3 until failure - but force out at least 5 reps even with semi-bad form



Every day you should be doing approx 40 sets. Immediately after training hit HIIT cardio for at least 30 mins directly post workout.


Don't forget to take bcaa's every 45 mins before/during/after training (at least 2-3g each time)