4 week glute and delt changes ā£ ā£ Hereās what I did to get peachy š peach and some pumpkin š delts or at least more than what I had š ā£ I went from 2 lower body sessions to 3 for legs and 3 higher volume sessions for shoulders. ā£ ā£ My split is as follows:ā£ ā£ Day 1 - Back/Legs (glute focused)ā£ Day 2 - Chest/Shouldersā£ Day 3 - Glutesā£ Day 4 - Shoulders/Tris/Bisā£ Day 5 - Legs (Ham focused)ā£ Day 6 - Shoulders ā£ Day 7 - Restā£ ā£ **SIDE NOTE: YES I TRAIN CHEST, I have my reasons so you do you, thatās why this is MY programmingā¦I usually hit 2 press and 1 fly movements and some push-ups so itās nothing crazyā£; also depending on my schedule there were times I condensed days 5& 6 into 1 session. Yes I did end up hitting shoulders on back to back days but I would then go into a 2 day break from weights so overtraining wasnāt an issue. ā£ @uvsu_ifbbpro and I decided on a different approach, feed me more but have me do more cardio. Iām usually one that can level off cardio as I go into a show but my calories reflect that also. This time we did check ins every 2-3 days and each time we would add more food and more cardio. So it varied from 30min - 60 mins and now as Iām heading into this last show we have tapered back down to 30min and slightly tapered off food. At one point I was at 2200 calories and 60 min cardio and I was ravenously hungry bc I was just burning through everything and FAST. ā£ ā£ My protein stayed relatively the same the whole prep but carbs and fats were both increased. At each check in it might be carbs and the next could be fats. Everything really depended on how my body was looking. ā£ ā£ So food to keep the fullness and cardio ā¬ļø to get the conditioning and tightness where we needed it. ā£I am also 2lbs heavier in on the right ā«ļø ā£ Hoping the package I put on stage reflects all the hard work and changes just as these pics do.
Casey L. Burks
Casey L. Burks
Abs still there
2 years ago | [YT] | 3
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Casey L. Burks
Improvement season in full effect
2 years ago | [YT] | 5
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Casey L. Burks
4 week glute and delt changes ā£
ā£
Hereās what I did to get peachy š peach and some pumpkin š delts or at least more than what I had š
ā£
I went from 2 lower body sessions to 3 for legs and 3 higher volume sessions for shoulders. ā£
ā£
My split is as follows:ā£
ā£
Day 1 - Back/Legs (glute focused)ā£
Day 2 - Chest/Shouldersā£
Day 3 - Glutesā£
Day 4 - Shoulders/Tris/Bisā£
Day 5 - Legs (Ham focused)ā£
Day 6 - Shoulders ā£
Day 7 - Restā£
ā£
**SIDE NOTE: YES I TRAIN CHEST, I have my reasons so you do you, thatās why this is MY programmingā¦I usually hit 2 press and 1 fly movements and some push-ups so itās nothing crazyā£; also depending on my schedule there were times I condensed days 5& 6 into 1 session. Yes I did end up hitting shoulders on back to back days but I would then go into a 2 day break from weights so overtraining wasnāt an issue.
ā£
@uvsu_ifbbpro and I decided on a different approach, feed me more but have me do more cardio. Iām usually one that can level off cardio as I go into a show but my calories reflect that also. This time we did check ins every 2-3 days and each time we would add more food and more cardio. So it varied from 30min - 60 mins and now as Iām heading into this last show we have tapered back down to 30min and slightly tapered off food. At one point I was at 2200 calories and 60 min cardio and I was ravenously hungry bc I was just burning through everything and FAST. ā£
ā£
My protein stayed relatively the same the whole prep but carbs and fats were both increased. At each check in it might be carbs and the next could be fats. Everything really depended on how my body was looking. ā£
ā£
So food to keep the fullness and cardio ā¬ļø to get the conditioning and tightness where we needed it. ā£I am also 2lbs heavier in on the right ā«ļø
ā£
Hoping the package I put on stage reflects all the hard work and changes just as these pics do.
2 years ago | [YT] | 3
View 0 replies
Casey L. Burks
Keeping the shreds a little longer; improvement season starting 9.1.23
2 years ago | [YT] | 4
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Casey L. Burks
Some snaps from my most recent photo shoot :)
2 years ago | [YT] | 4
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