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
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Monday: Swimming 2km (80 lengths á 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
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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!