Hi, there. I’m an avid reader of the articles. The one from Al Kavadlo whom I follow since the end of 2011 about the dragon flag got me hooked.
I recently turned 43 and I’ve been lifting for two decades plus. My favor however was always biking, running, swimming. A few years ago I completely got fed up with gyms and quit. Did only cycling then. Lost mass as a consequence, didn’ t miss it in the saddle.
Made my diploma, sat a lot, stuffed cheese in my face, chocolate and bread. Regained my old mass - not muscle this time.
Re-introduced lifting, got knee issues, decided to significantly drop weight.
Good news, knee issues are muscle knots - what the hell?
Anyway, running is still fun, working on form now, skipping lon runs atm.
Long story short, I dropped from 85 kg to 67 and recently regained 2 kg active mass, because I stuffed myself with lots of cottage cheese, quark, avocados, nuts, etc. Yeah, pretty healthy here. Long term goal is 75 kg on my 1.83 m frame.
I’m staying this lean for my third year now and I’m pretty happy with it.
I keep a log at a german bodybuilding forum, where I get the raised eybrow for my unorthodox methods. Hey, I’m working out wherever and whenever I can, alone, it hast to be fun, no gym trot. Goals: mobility, body control, long distance runs - again.
Anyhow. My current schedule is as follows:
Monday, whole body routine: Hill runs, Trifecta, Core Crusher
Thuesday: Grip training, Qi Gong
Wednesday: Recovery run, carrying heavy things, Kettlebell exercises
Thursday, Pylometric training: Rope skipping, step ups, aussie pullups, pylo push ups, Core Crusher
Friday, fun day or shoulders
Saturday, running drills
Sunday, have fun
I keep this regime for four weeks, then I switch to two deload weeks with a conventional push, pull, shoulders, legs split, working on proper form.