I’ve read this site for a while now - in fact, I’ve done way too much reading and not enough doing. Well that’s about to change.
35 years old
I’m not just oldskinnyfat but weak too!
Bench 3rm 180
Dead 3rm 300
Box Squat 3rm 220
I’ve been lifting “on & off” for a while which explains my “progress”
First mistake I made about 4-5 years ago was to become a right cardio bunny.
Got my waist down to about 32" but sadly was built like a school girl.
Tried heaps of programs here - OVT - EDT - heaps of CWs stuff and WS4SB
I’ve simply never been consistent. Reasons/excuses aren’t really important right now - I’ve got to fix my lack of consistency, not justify it.
Ok so here’s the crux of my problem - I obviously don’t want to go cardio crazy, but with my bf% I can’t realistically bulk either.
So I figure my best option is to clean up my diet & eat around maintenance.
I figure T-dawg 2 would be the way to go here.
Liftingwise I’m going to start with the Waterbury Method. Based on the equipment I have available I’ve come up with this: (10x3 on the first lift, then 4x6 on the pairings)
Bent Over Barbell Rows
A1 Incline Bench
A2 Hammer Curls
B1 DB Shrugs
B2 Step Ups
Close Grip Bench
A2 Db Push Press
B1 Db Pullovers
B2 Side Bends
A1 Decline Bench
A2 Db Rows
B1 BB Curls
B2 Skull Crushers
How’s this look so far?
Cardio - I’m really not sure where (or if) I should include this. My gut feeling says I need some - but not too much.
I’m thinking something like the circuit in Cressy’s Cardio Confusion:
Or maybe some HIIT or rope jumping or something.
Thanks for reading this beast of a post - any suggestions?