Soldato
- Joined
- 7 Aug 2003
- Posts
- 8,030
- Location
- Bedfordshire
Wow, thats not much body fat at all. Good work there. What is your protein/carb/calorie/fat intake?
I think I'm sitting on the 20-30% region but thats a wild guess though. It's because I don't do enough CV though.
Today I had a very rushed Shoulder+Legs workout because I had a previous engagement at 7ish today (and I was still very late!). I had to miss some leg work out sadly.
Ended up doing the following:
DB Shoulder press: 16kgx8, 20kgx8, 20kgx8;
DB combined front and side raises: 8kgx8, 5kgx8, 5kgx8;
Plate shrugs, pinch grips: 30kgx8, 40kgx8, 50kgx8;
BB Squats: 80kgx5, 90kgx5, 110kgx5, 130kgx5, 140kgx5;
BB Calf raises: 80kgx5, 90kgx5, 110kgx5, 110kgx5, 110kgx5
BB SLDLs: 100kgx5x5
Seated Calf extensions: 30kgx5x5
I struggled with the 140kg Squats, calf raises and the sldls. I should have got a video of my form as I don't think I went low enough on the squats.
SLDLs were definitely too heavy for me, I forgot to use my chalk and I couldn't be bothered to go back to my locker to get it, so the last two sets of 5 ended up stopping after 3, short pause before doing the last two reps.
Overall, not happy about the workout, but it's that or nothing I guess and I almost did no gym work today because I didn't really feel inclined mentally. I almost stayed in bed.
Before checking my car tyres, fluid levels and going to the gym.
Still, I get Monday off before resuming again between Tuesday-Saturday, and I don't think combining shoulders and legs is too bad - it means I can do climbing one day and gym for 3 days a week with a Back & Biceps; Chest & Triceps; Shoulders & Legs split.
I don't know if I'll make the climbing wall this week, I might do some cycle riding instead.
David
I think I'm sitting on the 20-30% region but thats a wild guess though. It's because I don't do enough CV though.
Today I had a very rushed Shoulder+Legs workout because I had a previous engagement at 7ish today (and I was still very late!). I had to miss some leg work out sadly.
Ended up doing the following:
DB Shoulder press: 16kgx8, 20kgx8, 20kgx8;
DB combined front and side raises: 8kgx8, 5kgx8, 5kgx8;
Plate shrugs, pinch grips: 30kgx8, 40kgx8, 50kgx8;
BB Squats: 80kgx5, 90kgx5, 110kgx5, 130kgx5, 140kgx5;
BB Calf raises: 80kgx5, 90kgx5, 110kgx5, 110kgx5, 110kgx5
BB SLDLs: 100kgx5x5
Seated Calf extensions: 30kgx5x5
I struggled with the 140kg Squats, calf raises and the sldls. I should have got a video of my form as I don't think I went low enough on the squats.
SLDLs were definitely too heavy for me, I forgot to use my chalk and I couldn't be bothered to go back to my locker to get it, so the last two sets of 5 ended up stopping after 3, short pause before doing the last two reps.
Overall, not happy about the workout, but it's that or nothing I guess and I almost did no gym work today because I didn't really feel inclined mentally. I almost stayed in bed.
Before checking my car tyres, fluid levels and going to the gym.
Still, I get Monday off before resuming again between Tuesday-Saturday, and I don't think combining shoulders and legs is too bad - it means I can do climbing one day and gym for 3 days a week with a Back & Biceps; Chest & Triceps; Shoulders & Legs split.
I don't know if I'll make the climbing wall this week, I might do some cycle riding instead.
David
If he dropped calories, he wouldn't have to do 3 hours of cardio. Personal choice - if he likes eating and doesn't have anything else ever to do in his life then why not. Personally I like having my evenings to shoot nazis, blow up enemy tanks and save the world.
