Height 172 cm / 5’8
Weight 79.5 kg / 175 pounds
Bodyfat 14%, according to Male 3-Site Equation (chest 8 mm, abdomen 19 mm, thigh 22 mm, age 24)
Training Age ~2-4 Months.
Started training about 1,5 years ago, but did only on-off kinda training, way to irregular to make contineous progress.
Used to be about 70-75 kg and I remember seeing my abs at 70 kg, despite not doing any kind of phsyical activity - when they started to slowly but surely fade away, I decided to do something against it. Easier to start as a twenty-something, than at 50+. I also wanted to get in a good enough condition to do martial arts again - without getting extremly winded.
So where I am now?
1.) I have a bit more muscle than I used to.
2.) I’m fatter than ever before.
3.) My training regularity is bad.
4.) My diet is ok.
5.) I sure as hell could use more sleep.
Point 3 is (by far) my biggest problem. It’s pretty much the sole reason I’m starting this log.
Get bigger, stronger, leaner, enhance my endurance, hit harder. Dun, dun, dun… surprise, surprise. Of course, not all at once. Im not sure what to go for right now. I could really loose some fat - I’m fatter than ever before right now, and not really happy about it. Then again I also need more muscle…
Well, at least I’ve got a training plan to wich im sticking right now… plan is 3-6 reps, 6-8 sets, 3 exercises (1 pushing, 1 pulling, 1 legs/lower back).
Last workout (24.09):
6x6 Deadlifts, 29 kg (including bar)
6x6 Bodyweight Rows
Circuit style (pushups, 40 sec rest, deadlifts, rest, rows, rest, pushups…).
Right now my BW is enough for rows and pushups, for now im going to add sets to everything, until im at 8x6. Then add weight to the DL’s, put my feet on a chair during pushups/rows (prolly starting at 3 reps and then adding reps until im at 8x6 again).
Why don’t I bench instead? 1.) I train at home. Don’t really have the space for a bench. 2.) I like bodyweight-exercises. Planning to do 1-handed pushups & pullups someday. 3.) This way I can use parallel “grip” (…without paying $ 600 for a log bar).
So… I’m going to make a post here every day. No matter if its a training day or a rest day.