HELP want less bulky look!

APG · 04-12-2005, 06:10 PM

Basically I have decided that I am fed up of bulking then cutting and want to be lean all year round. Even if i loose strength I will accept this if I can achieve a more BB look to my body. My BF is at 22% according to my scales (don't think they are accurate same level as in my pictures). My current weight is 203lbs. I want to know how should I adjust my training my current routine which a 3 day spit. I will address my diet in the nutrition section.

Thanks for your advice

Chest/biceps 1
Shoulders/legs 2
Back/triceps 3

Typical workouts

1

Flat bench
bar*10
60kg*10
100kg*10
130kg*8
140kg*5
140kg*5
150kg/160kg 1MR

Decline Bench
140kg*5
140kg*5
170kg*2

Flys(incline)
20kg* 10
20kg*10
20kg*10

EZ Curl

50kg *10
50kg*10
30kg*10

Hammers
28kg*10
28kg*10
28kg*10

2

Squats
Bar*10
60kg*10
100kg*10
125kg*6
125kg*5

Calf raises on machine (cant remember weight about the middle mark)

Dumbbell shoulder
45kg*6
45kg*6
45kg*6

Shrugs
160kg*6
160kg*6
160kg*6

Standing shoulder press(barbell)
50kg *20
50kg*20
50kg*20

3
SLDL
60kg*10
100kg*6
200kg85
200kg*5
220kg/230kg*1

Bent over rows

70kg*6
70kg*6
70kg*6

Pull-ups

3 sets of 6-8 reps

Skull crushers

45kg*6
45kg*6
45kg*6

1 arm triceps extensions

15kg*6
15kg*6
15kg*6

Machine pushdown (maximum weight 3 sets of 6)

APG · 04-12-2005, 06:47 PM

I can go to the gym 4/5 times a week if required

SPIKE1257 · 04-12-2005, 06:49 PM

Maybe some cardio...

APG · 04-12-2005, 06:53 PM

Thanks spike I will was thinking about 10 mins before/15 mins of running burning about400cals or should I perform cardio on non lifting days? So 3 days weight training and 2/3 days cardio at 500-600cals or would this be over training

SPIKE1257 · 04-12-2005, 06:56 PM

Quote:

Originally Posted by APG

Thanks spike I will was thinking about 10 mins before/15 mins of running burning about400cals or should I perform cardio on non lifting days? So 3 days weight training and 2/3 days cardio at 500-600cals or would this be over training

3 days is good, you need to experiment and find out what's best for you.

DimebagDarrell · 04-12-2005, 06:58 PM

youre WAY below 22%. id say about half that.

APG · 04-12-2005, 07:02 PM

guess I need to get an accurate reading of my BF

Will post some news pics over the weekend

DimebagDarrell · 04-12-2005, 07:04 PM

yeah, do a caliper test, you can get a pair for pretty cheap at most fitness stores (fitness stores, not ghey GNC)

04-12-2005, 06:10 PM	#1
APG Registered User Join Date: Feb 2005 Posts: 389 Photos: 13	HELP improve my workout! Basically I have decided that I am fed up of bulking then cutting and want to be lean all year round. Even if i loose strength I will accept this if I can achieve a more BB look to my body. My BF is at 22% according to my scales (don't think they are accurate same level as in my pictures). My current weight is 203lbs. I want to know how should I adjust my training my current routine which a 3 day spit. I will address my diet in the nutrition section. Thanks for your advice Chest/biceps 1 Shoulders/legs 2 Back/triceps 3 Typical workouts 1 Flat bench bar10 60kg10 100kg10 130kg8 140kg5 140kg5 150kg/160kg 1MR Decline Bench 140kg5 140kg5 170kg2 Flys(incline) 20kg 10 20kg10 20kg10 EZ Curl 50kg 10 50kg10 30kg10 Hammers 28kg10 28kg10 28kg10 2 Squats Bar10 60kg10 100kg10 125kg6 125kg5 Calf raises on machine (cant remember weight about the middle mark) Dumbbell shoulder 45kg6 45kg6 45kg6 Shrugs 160kg6 160kg6 160kg6 Standing shoulder press(barbell) 50kg 20 50kg20 50kg20 3 SLDL 60kg10 100kg6 200kg85 200kg5 220kg/230kg1 Bent over rows 70kg6 70kg6 70kg6 Pull-ups 3 sets of 6-8 reps Skull crushers 45kg6 45kg6 45kg6 1 arm triceps extensions 15kg6 15kg6 15kg6 Machine pushdown (maximum weight 3 sets of 6) Last edited by APG : 04-12-2005 at 06:47 PM.*

04-12-2005, 06:58 PM	#6
DimebagDarrell Cutting sucks. Join Date: Jun 2002 Location: Jacksonville Posts: 774 Photos: 4	youre WAY below 22%. id say about half that.
	cutting sucks.

04-12-2005, 07:04 PM	#8
DimebagDarrell Cutting sucks. Join Date: Jun 2002 Location: Jacksonville Posts: 774 Photos: 4	yeah, do a caliper test, you can get a pair for pretty cheap at most fitness stores (fitness stores, not ghey GNC)
	cutting sucks.

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

Similar Threads
Thread	Thread Starter	Forum	Replies	Last Post
Gettin Bulky while maintaining your abs	Brak86	Training	1	01-07-2004 12:32 AM
need help in gaining some bulky mass bro?	agee-unit	Diet & Nutrition	1	10-25-2003 09:35 AM
Nutrition Rules, Cardio Drools	Dr. Pain	Training	25	01-22-2003 12:55 PM
Bulky Muscle vs. Lean Muscle ?	msoper	Training	37	06-24-2002 04:45 AM

04-12-2005, 06:47 PM	#2
APG Registered User Join Date: Feb 2005 Posts: 389 Photos: 13	I can go to the gym 4/5 times a week if required

04-12-2005, 06:49 PM	#3
SPIKE1257 Registered User Join Date: Jun 2004 Location: New York Posts: 1,532	Maybe some cardio...

04-12-2005, 06:53 PM	#4
APG Registered User Join Date: Feb 2005 Posts: 389 Photos: 13	Thanks spike I will was thinking about 10 mins before/15 mins of running burning about400cals or should I perform cardio on non lifting days? So 3 days weight training and 2/3 days cardio at 500-600cals or would this be over training

04-12-2005, 07:02 PM	#7
APG Registered User Join Date: Feb 2005 Posts: 389 Photos: 13	guess I need to get an accurate reading of my BF Will post some news pics over the weekend