training emphasis for the last 8 wks has shifted towards losing BF and maintaining muscle
have problems with upper chest fibres and bicep peak - any suggestions happily accepted
training emphasis for the last 8 wks has shifted towards losing BF and maintaining muscle
have problems with upper chest fibres and bicep peak - any suggestions happily accepted
these place looks familiar, you from england?
You are looking good. Would be nice to see a older Pic (8 weeks ago ) to compare.
Tell us maybe something about your last 8weeks?
Past 8 weeks have been a mixture of maximal strength and hypertrophy work. Total Body, 6 exercises per session, 4 compound 2 isolation, hi intensity and low volume, to get BF down I Kettlebell once a week and do GPP once a week. I’m 78Kg at the mo down from 82KG
Next stage is to whittle the BF down to around 6% and maintain muscle, a difficult juggerling act.
Yes I am from the UK, the Gym is The Harbour Club in London - work
As for the haters and their bitching, all so easy to do from behind a screen.
Sprained both my ankles 6 months ago and have not beenable to do any calf work since then, it is a weak point I am addressing.
My Squat 1RM is around 155/160 KG so I’m lifting twice bodyweight, I’ve torn my QL 3 times squatting super heavy so I’m careful. Will post legs soon
I’ve always struggled building my chest and the last 6 months I have switched to doing incline presses on the smith machine, then dips then machine fly’s.
On shoulder day i start with military presses to the front using the smith machine. I also do lateral raises with one dumbbell lifting it with both hands. These exercises not only work your shoulders but also work your upper chest really well.
I know free weights should be better, but using the smith machine I am able to really focus on isolating the upper chest muscles and keeping perfect form.
For a nice shock I’ll do flat bench press every 3 weeks and then go to incline.
The Key is form, using perfect form and really squeezing your chest is so important. I?ve made a lot of progress lately.
PM if you want me to go into further detail as far as sets and reps.
How tall are you?
What did you do diet wise during the past 8 weeks?
lookin ripped mate; good work.
nice photography there too, must have been taken by an expert
[quote]Mel1 wrote:
How tall are you?
What did you do diet wise during the past 8 weeks?[/quote]
5’8"
diet was just simple, keeping it very clean. Eating every 2 hours, plenty of protein mainly. I’ve cut out all starchy carbs, my carbs are all veggies.
I keep at around 12% all year roun anyway so getting down to single figs was just a case of adding a GPP session and some Kettlebell training. One thing I will say is take your time with cutting, I did it last year to below 6% and I lost way to much muscle and looked flat
I think you look really great. Love the abs.