[Frag Hag]

Hmmm... how would a push-pull split go, exactly? Bench and military press are pushes, curls would be a... pull? Rows are pull, definitely. Um... where would wrist curls be?

[under construction]

push: chest shoulders tris
pull: back bis forearm
legs: quads hams calves
throw abs in anywhere you like

[Frag Hag]

Hmm... so a push day would be bench, military press and... close-grip bench? And a pull day would be rows, reverse curls, and forearm curls. Not sure the exercise i should do for tris, maybe skullcrushers?

[under construction]

close grip bench is fine for tris. sooo....
push- bench press(chest)
military press(shoulders)
close grip bench(tris)
pull- rows (back)
curls (bis)
wrist curls(forearm)
legs squat (quads)
stiff leg deads(hams)
calf raises(calf)
something like this, feel free to switch things like change close grips for skull crushers or swap barbell curls for reverse curls and swap squats for lunges. Do this every once in a while as you see fit to give some variety. So there you go bud.

[Frag Hag]

Okay... thanks a lot for sorting this out for me! And today would be an arm day, so i can try it out right now! Today will be my first... push day!

Yaaay new split!

[under construction]

haha glad youre happy hope you have fun

[Frag Hag]

Okay! My first shoulder/chest/tri day!

military press:
5x10 @ 50

skullcrushers: (could there be a more butch name for these? lol)
2x8 @ 20
3x10 @ 20

bench press:
5x8 @ 70

Oh man! This little elbow is complaining! I guess my triceps really need it. I went easy on the skullcrushers because it was my first time doing them. Looking back, i could've done more, but my triceps are going to be plenty sore tomorrow, that's enough for me. The bench presses are actually getting harder, though, and it makes me worry i'm getting weaker. I haven't upped the weight or reps in forever, and this time i was having trouble even unracking the weight. I hope it's because i did the skullcrushers first. I had to save the benches for last because my husband was finishing up a project, and i need him to spot. Despite feeling weaker, i think i'm getting leaner so at least i'm making some progress on this cut.

I hope this new split works out. I was talking to some people on the chat box about increasing my workout days and they were like "you'll make some great gains with that!" and i was like "well, i'm cutting now!" and they were like "you sure you'll be okay on a cut?" and i started to get a little worried, lol. But it shouldn't be overtraining, because i don't do cardio like normal people, right?

Maybe i should stop talking now and get something to eat.

[islander]

frag you should know your body needs time to recover. what are you thinking to change up? what does not doing cardio have to do with recouvery time?

[under construction]

if you can always do chest before tris on a push pull: push starts with chest pull start with back and leg starts with quad. This is cuz if you exhaust a support group you will not be able to hit the large muscle properly. A push pull leg does good on a cut but you have to run it like this,
push
off
pull
off
legs
off
off
this completes your week you cover all muscle groups in a week with lots of recovery and eating time and three of the off days do cardio and one do abs. You should be able to maintain muscle mass and cut fat quite nicely. Didnt realize you were cutting sorry about that. Oh yea its normal to feel weak on a cut.

[islander]

opps last night i geuss i didnt read up high enough. looks like a neat change up good lookin out uc.

[Frag Hag]

Ah, so i that means i'd have to take today off from lifting... and do cardio? That only comes to lifting 3 days a week, not sure if i like that. Maybe, if i can excavate the exercise bike from the mountain of clutter that's long gathered on top of it and chase out the natives that have since taken up residence under its pedals, i might give it a try.

Just wanna bug you (or anyone else who can answer them) with a couple more questions:

With the interval training, does it have to be changes in speed, or can i just change the resistance? As you can probably tell, i'm really more of a resistance-y type than a speedy type of person, so is it all the same as long as i get my heart rate up? Also, should i allot my workout day calories (1500) for the cardio days, or the rest day calories (1200)?

[under construction]

if you feel like doing 2x on some muscle groups by all means do I was just trying to take into consideration your elbow. I would keep cut diet caloies consistant for recovery purposes. Rule of thumb is what ever your BMR (base metebolic rate) is reduce it by 500 calories a day resulting in a 3500 deficeit at weeks end and 1 pound of fat shed. Of course weight training and cardio are other factors that will increaase your losses but to spare muscle try not to exceed 2lbs per week but if this happens dont panic just reduce your calorie deficeit little till you get it under control. Its a lot to think about at first but after a while it will be second nature. You can do it!