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Author Topic: Starting anew, time to lose weight and gain strength  (Read 324 times)
FermiDirac
Getbig IV
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Posts: 1603


That'll do pig, that'll do


« on: November 18, 2014, 11:40:41 AM »

Getting back in business, long term goal is to lose 7-8 kg and get ready for a mountainbike competition this spring.

I train core on basically every workout; hanging leg raises, side raises, static hold, crunches etc.
Currently a big fan of doing the big exercises (deads, squats, cleans, bench) with my bodyweight on the bar for 100 reps.
At the moment I'm getting more enjoyment from this few exercise per muscle group high volume training

________________________ ________________________ ________________

Monday: Swimming 2km (80 lengths 25m)

Tuesday: Heavy legs, light back - 40 min & 40 min stationary bike
Heavy legs include either cleans or squats
Light back is pull-ups to failure or barbell row

Wednesday: Chest, arms, shoulder & 40 min stationary bike
Bench press or isometric dumbell press,
military press for shoulders, finished off with one exercise for bi's/tri's

Thursday: Heavy back, light legs & 40 min stationary bike
Heavy back always include deadlifts and pull-ups, finishing off with a row exercise to failure (t-bar, barbell, dumbell)
Light legs is usually just a couple of sets of light lunges or lightweight box squats.
This workout is usually finished off with farmers walk

Friday: swimming 2km

Saturday: outdoor XC riding if the weather allows it or chest/arms/shoulders OR resting

Sunday: resting

________________________ ________________________ ________________


Diet: Currently sticking to a bro diet and a couple of hundred kcal deficit, oatmeal and eggs for breakfast, jasmin rice and some stew/chicken etc for lunch, same for dinner. Aiming to lose 0.5kg a week which would translate to approximately 500kcal deficit a day. I'll use the mirror as a reference rather than the scale and adjust my caloric after it.

I will try to update this training log when there is time available.



Any input/tips appreciated!
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FermiDirac
Getbig IV
****
Posts: 1603


That'll do pig, that'll do


« Reply #1 on: November 20, 2014, 02:41:46 PM »

Tuesdays workout: 40 min spinning as a starter, went on straight to legs aimed for 100 reps squats with my bodyweight on the bar, 20 sets, 5 reps 85kg. Took 20 min and by then I was pretty dead in my quads. Finished off with 5 sets of 15 reps on t-bar row 50kg with emphasis on squeezing the rhomboids.

Wednesday: had to work overtime so no gym, took a 5 km running instead, ~30min can't remember, but pretty low intensity.

Thursday (today): 30 min spinning, still pretty beat up on the quads department, but the hunnit repper was a fun change so I tried another variant this workout. A hunnit reps total in deadlifts, 90kg on the bar, 8 to 6 reps for 15 sets in about 16 minutes. Again, really tired and out of breath by the last set. Really fun change of pace to do these weird gym challenges and it keeps me motivated. Finished off with 1 set of lat pulldowns, but the deadlifts and the intensity was pretty much enough at this stage to make me call it a day.


I will probably do more variations of these "hunnit challenges" as I find them fun, challenging and a good way of breaking the monotony.


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