Quote:
Originally Posted by wogihao  Whilst it hard to judge bf with any great acuracy 15% you are not. your looking 20+ easy.
natural the numbers are not bad, lean your talking anywhere from 70kg-75kg. still respectable.
My advice is suplement the **** food for decent grub your see a big change just by doing that instead of a 18" pitza eat somthing that wasnt orignaly deisgned for dirt poor italians. possibly a steak? That diets not so bad that your proposeing.
However its going to be hard to stick to going from eating **** all day.
I would gradualy change your meal plan over time so its a lot easyer to stick to.
Whats your training like? maby thats also an issue. Have you ever takeing a few weeks off?
Lots of people say "you have a good base" but in this case with your strenght its true. I think with a few adjustments to diet (and probably routine) you would do just fine. |
Thanks for all the positive replies and encouragement from everybody.
I lift MWF, my gym is closed on Sat/Sun.
I do 3 of 4 workouts on these days and carry my 4th into the next week and then repeat.
I try to keep powerlifting movements as the focus, and supplement with bodybuilding moves.
I have also started jogging Tue/Thur/Sat for an hour, today.
Yes, I have taken weeks off recently, as this Gym goes on holiday alot.
Thanks alot for all the responses so far, it makes a difference, feel free to keep the critcism coming on any aspect of what I am doing.
I will keep you all updated with progress pics etc.
__________________________________________________ ____________
Workout 1
Chest/Biceps/Abs/Sprints
Chest
Warmup 3 light sets.
Flat bench 4 sets barbell.
First set is a 1 rep max.
Next sets I drop the weight to around 80% 1 rep max and go for 8 reps.
Incline Bench
4 sets dumbell for 8 reps each.
Incline Flies
3 sets 8 reps.
Flat Flies
3 sets 8 reps.
Biceps
EZ bar curl, 3 sets 8 reps.
Supinating dumbell curl, 3 sets 8 reps.
Hammer Curls, 1 or 2 sets 8 reps depending on how much I think the biceps can handle the volume.
Abs
Suspended crunches, 4 sets to failure and focusing on form.
Sprints
Rower 3 x 1 minute.
Workout 2
Back/Traps/Abs/Neck/Sprints
Back
Warmup 3 light sets.
DL 5 sets.
3 sets of 1 rep maxes.
2 sets of 5 reps.
Pullups 4 sets of widegrip overhand, usually manage about 5 reps each (hard after heavy deads to get more!).
Pullups 4 sets of close grip underhand, usually manage about 5-6 reps each.
Barbell Rows on cablemachine 4 sets of 8 reps.
Traps
Barbell Shrugs.
4 sets of 8 reps.
Abs
As Workout 1.
Neck
4 sets of 20 reps lying with my back on the bench and a dumbell on my head, don't know the name of this exercise.
Sprints
As Workout 1.
Workout 3
Shoulders/Abs/Sprints
Shoulders
3 light warmup sets.
Seated dumbell press 4 sets of 8 reps.
Behind the neck barbell press 4 sets of 8 reps.
Widegrip upright row 5 sets of 8 reps followed by standing military press for 4 reps on last set.
I prefer lateral raises but can't do them anymore because they irritate an old tear on the outer head of my left bicep.
Abs
As Workout 1.
Sprints
As Workout 1.
Workout 4
Legs/Calves/Abs
Squats
3 light warmup sets.
5 working sets of:
1 rep max.
1 rep max.
3 sets of 8 reps.
Leg Press
5 sets of 6 reps.
Hack Squat Machine
5 sets of 6 reps.
Calves
Calve Raises Barbell.
5 sets of 8 reps.
Abs
As Workout 1.
Sprints
As Workout 1.
__________________________________________________ ____________
So that's it really, I don't do triceps because I find they overtrain easily.
Quite often cycle to and from gym, it is a 15 minute journey each way, but have been walking this last week because I got a puncture :(. Half hour walk each way.