Goals:
My initial goal is to lose my small but noticeable gut! Running keeps my overall weight under control but I want to lost the gut which currently sticks out further than my chest! I will do this by good diet and weight training, following Neil's diet book.
Basic Measurements @ 15th Oct
Chest: 38 ins
Waist: 37 ins
1st Feb Measurements
Chest: 40 ins Waist: 36 ins
Diet:
Having read Neil's book I need to eat less but more often, i.e. get away from 3 meals each day with nothing in between. I need to eat more protein and less carbs.
I have recently joined a gym and my current routine is as follows. I am a runner so there is no cardio built in.
10 minute warm up - cross trainer / treadmill.
Bench press - 3x10 @ 60 kg
Dips - 3 x 10
Shoulder press - 3x8 @ 18 kg each dumbell
Preacher curl - 3x10 @ 35 kg
Bent over row - 3x10 @ 55 kg
Squats - 3x10 @ 30 kg (now 45 kg)
Leg curls - 3x10 @ 45 kg
Leg extension - 3x10 @ 45 kg
Incline flies - 3x10 @ 18 kg each dumbell
Variations:
Cable chest crossover - 3x10 @ 35 kg each side
Lat pulldown - 3x10 @ 55 kg
Seated row - 3x10 @ 60 kg
2 comments:
too much isolation - look at more compound stuff
aye, also need more back stuff in there now i look again at it - chest and back volume should be the same - weight too ie
100kg bench press then u should get 100kg on bent over rows too.
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