Thus begins Nat's First Official Cut - I know you're supposed to 'bulk' before you can 'cut', but technically I did kinda 'bulk' for a few weeks, although most of it was 'bloat'
Here are the gory details of the fist workout:
Workout #1 – Back/Chest/Shoulders/Traps
Back & Chest
Superset #1 – 3 sets, 12,10,12 reps
Decline BB Pres w/
Med Wide Grip Pulldown
Follow final set w/ SC for 30 secs - drop weight 20%
Superset #2 – 3 sets, 12,10,8 reps
Incline BB Press
Close grip pulldown (rev grip) for 1.5 reps
Follow final set w/ SC for 30 secs - drop weight 20%
Superset #3 – 3 sets, 10, 8, 6 (press) & 15,12,15 (BOR)
Flat DB Press (1.5 reps)
Bent over row (rev underhand grip)
Hold BOR for 1 sec each
Superset #4 – 3 sets, 12, 10, 12
Non-peak flyes
Bent arm EZ pull overs
After: flex chest/back for 60 secs each
Shoulders :
Side Lats, 1 set of 12 reps then
SC (strip down 20%) hold 30 secs. No weight hold 30 secs
Front Lats (palm facing), 1 set of 12 reps then
SC (strip down 20%) hold 30 secs. No weight hold 30 secs
Seated Rear Flyes, 1 set of 12 reps
SC (strip down 20%) hold 30 secs. No weight hold 30 secs
Traps :
Shrugs, 3 sets of 15, 20, 25 reps
Then you go limp
The plan is from ABC - 13 Weeks to Hardcore Fat Burning, the workout. I am also using the 'diet' portion w/ a few modifications (it's 100% fructose free, but I aint giving up my apple or the odd strawberry) - aiming for 50/30/20 ratios.
Cannot wait until May!
Nat