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HELP want less bulky look!
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Thread: HELP want less bulky look!
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04-12-2005, 05:10 PM #1Registered User
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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
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)Last edited by APG; 04-12-2005 at 05:47 PM.
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04-12-2005, 05:47 PM #2Registered User
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04-12-2005, 05:49 PM #3Registered User
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Maybe some cardio...
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04-12-2005, 05:53 PM #4Registered User
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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
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04-12-2005, 05:56 PM #5Registered User
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3 days is good, you need to experiment and find out what's best for you.
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
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04-12-2005, 05:58 PM #6Cutting sucks.
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youre WAY below 22%. id say about half that.
cutting sucks.
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04-12-2005, 06:02 PM #7Registered User
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guess I need to get an accurate reading of my BF
Will post some news pics over the weekend
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04-12-2005, 06:04 PM #8Cutting sucks.
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yeah, do a caliper test, you can get a pair for pretty cheap at most fitness stores (fitness stores, not ghey GNC)
cutting sucks.
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