Entering the t-ransformation 2020 challenge in order to finally keep track on my workouts and progress. Hopefully this will help me be more accountable and consistent with training and diet.
I am 174 cm tall, 94kg. 33 but will be 34 by the end of the competition.
My workout initially for the first 4 weeks or so will consist of 3 lifting days and 2 + 1 cardio days.
Monday - Upper A
Bench - 10, 8, 6, 5, 3, 2, 1 reps which includes warm up // ss Lat pull downs - 3x12 pyramid loading
Incline press with dumbbells - 4 x 12 pyramid / SS chins - 5 sets x max (4-5 reps atm)
15 mins of intervals on the thread mil
Tuesday - steady state caardio + some conditioning drills (gotta figure these out)
Wednesday - Lower body + arms with curls to get the girls
Squat 15, 12, 10, 8, 6, 5, 3, 2 reps// SS some triceps exercise ( will figure this out)
DL - 4 x 5 - pyramid// SS calfs
Leg curls// SS Hamstring Curls - 3 x 10 same weight
some biceps and triceps curls
Thursday - steady state cardio + conditioning drills - probably some kettle bell swings
Friday - Upper Body B
Standing DB Press - 5x10 pyramid// SS chest supported rows - 3 x 12 pyramid
Barbell Rows - 5 x 12 pyramid// SS push ups - as many as possible in 3 sets
15 mins Intervals at the treadmill
Saturday optional - sprints
This should get me going for a few weeks until I start burning out, afterwards I plan on reducing lifting days to 2 and progressing on cardio. My plan is to go play amateur soccer with some local team and this should prepare me well for the season starting mid March.
Diet - around 2500 calories with veggies, salads, fruit, eggs and meat. I will try to do some basic counting. Someone can recommend a free app for calorie counting?
Goal is to start with a recomp for a few weeks and then go hard on weight loss till mid March, when hopefully I will play soccer and will have to revisit the routine.