Today was day 4 of Ashley Conrad’s 21 day Clutch Cut program on Bodybuilding.com.
It was my second full body lift day of the program. I was still a little sore from Friday’s lift but nothing too bad. I was ready to rock and roll as soon as the clock hit 4pm. I rushed out of work and it was finally GYM THIRTY!!!
On the schedule today was the same workout as Day 1 which made me happy because I was more comfortable doing it the second time and I made sure to really concentrate on form with slow, controlled movements on my lifts.
Before I could get to the weight training circuits, sprints were on the to-do list.
Cardio – HIIT / Sprints (10 circuits):
- 30 seconds walk (3 mph)
- 30 seconds jog (5 mph)
- 30 seconds sprint (9mph)
After my sprints, I checked my Polar and saw I had burned 178 calories from just the cardio.
With a 5 minute warm up and the sprints, it lasted about 20 minutes and I logged 1.72 miles.
Then it was time to hit the IRON!
Barbell Shoulder Press – 30lbs x 15reps ( 3 sets)
Overhead Medicine Ball Throws – 15 reps with 18lb Medicine Ball (3 sets)
Dips on Assisted Machine (3 sets) – 48lb assistance x 12, 48lb assistance x 12, 42 lb assistance x 12 reps
Wide-Grip Lat Pulldown – 7olbs x 12 reps (3 sets)
Low Cable Row (close grip) – 70lbs x 12 reps (3 sets)
With all my circuits, I tried to stick to only 30 second rest periods to keep my heart rate high.
In between my weight training and abs, I randomly decided to check what my body fat percentage was. I used a hand held body fat monitor, which we all know are not the most accurate. According to the hand held monitor, I am currently at 17.8% body fat. I’m totally happy with that number (if it’s even accurate)!! When I’m at this range, I have energy and FEEL great. It works for me!
After lifting, I did 2 sets of some of Ashley’s recommended ab work.
- Jack-Knife sit-ups (to failure) – 2 sets
- 90-Degree Crunch (to failure) – 2 sets
- Weighted Bicycle Crunches (to failure) – 12 lb medicine ball – 2 sets
- Exercise Ball Crunches (to failure) – 2 sets
After Day 4 I was SPENT! What a workout!! Thanks for kicking my ass again, Clutch Cut!
- Workout Time: 1:38
- Calories Burned: 829
- Average Heart Rate: 144
- Maximum Heart Rate: 176
If you’re doing the Clutch Cut program, leave a comment below and let me know how it’s going for you!!