Dear followers (hoping that there will be some) and fellow T-nationers…
Here you will find a fat slob, who once was more in to bodybuilding and fitness - then found the love of his life, got a house, has his first baby on it’s way and is working like a mad man.
I thought of starting a log, since my self-control has not been satisfying as of late when it comes to fitness and gym. It has become this “Ah well…let’s go and do something!” type of thing.
I am planning on starting a quick strength and fat-loss 4 week cycle to get myself going again!
Height: 187 cm
Weight: 96,5 kg
My next 4 weeks look something like this:
Training 4 times / week. Most likely monday - wednesday - friday and saturday. If I’ll feel good, might throw in some arm-work for Sunday.
My training for first week will look something like this:
1a. Front squat: 5 x 10 x 60 kg (50 % of my max)
1b. Push press: 5 x 5 x 50 kg (60% of my max)
2a. Bench press, negative -30 *, wide grip: 5 x 10 x 80 kg (70% of my max)
2b. Lat pulldowns, supinated grip, controlled negatives: 5 x 10 x 60 kg (70 % of my max)
3a. Deadlift: 5 x 5 x 120 kg (60% of my max)
3b. Abs, varying excersises: 7 x 10 x BW
I am planning on running diet, which is consisting from: 50% P - 30% C - 20% F.
I also plan on adding 5 or 10 kg’s for every exercise after the week is done.
If everything goes according to plan, I should get a ton of work capacity from this 4 week cycle. This should also help with strength all-around and hopefully modify my body to be more pleasant sight during the summer.
Any feedback is appreciated!
I’m off to the gym!