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Thread: Need to Retool My WO

  1. #1
    큰남자/Kun Namja
    Join Date
    Apr 2009
    Location
    Youngstown, New York
    Posts
    64

    Need to Retool My WO

    I've been having some major problems with lethargy and staying motivated. I shored up my nutrition split. It was way off. I'm currently still at a deficit (2600 cals), and am planning on cutting down to 8-10 BF%.

    I want to focus on fixing up my WO towards these goals: strength, endurance, and diversity, but also efficiency.

    Current WO:

    5 day split: M-T-Th-Fr-Sa

    Warm up: Abs, dynamic stretching, and a 8 min. mile per WO

    Weights: 1 body part per WO for 1-2 sets, 8-12 reps towards failure, but rarely to it

    +

    SS: 30 Mins eliptical on M-Sa

    GPP Circuit: 20-30 mins on T-Fr

    Jump Rope: 20-30 mins on Th

    I love the running, jump rope, and GPP circuit, but I feel I'm doing too much, and am unsure how to stagger these things for them all to be incorporated.
    Just cuz I'm a teacher, don't mean I'm a pussy.

    Currently wrapping up The Eternal Cut.

  2. #2
    The Flyfisher rbtrout's Avatar
    Join Date
    Oct 2005
    Location
    So. Cal.
    Posts
    2,154
    That's alot to include. My first thought was 3 days of heavy weight training and 3 days of cardio/gpp work. That's a full plate, though. My wife did 6 days like that for a couple of years and it got her trimmed way down and much stronger.
    Give chalk a chance.


    49 years old

    665 squat
    700 deadlift
    325 bench

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