My plan for the next ten weeks:
- squats one-legged: 3 x 8-12
- barbell row: 3 x 8-12 x 10/10 kg
- flat dumbbell bench press: 3 x 8-12 x 7,5/7,5 kg
- lat pull: 3 x 8-12 x 30 kg
- dumbbells arnold press: 3 x 8-12 x 5/5 kg
- biceps curl: 3 x 8-12 x 5/5 kg
- crunches on ball, sitting: 3 x 15-20
- crunches with legs on ball: 3 x 8-12 kg
- max 30 minutes jogging on the treadmill or cross trainer
My body fat & muscle measured Jan 29th 2016 vs. Nov 30th 2015:
- body fat: 9,9 kg (-1,1 kg)
- right leg fat: 2,6 kg (-0,2 kg)
- right leg muscle: 6,4 kg (same)
- left leg fat: 2,6 kg (-0,2 kg)
- left leg muscle: 6,2 kg (+0,1 kg)
- right arm fat: 0,4 kg (-0,1 kg)
- right arm muscle: 1,8 kg (same)
- left arm fat: 0,4 kg (-0,1 kg)
- left arm muscle: 1,8 kg (+0,1 kg)
- carcass fat: 3,8 kg (-0,7 kg)
- carcass muscle: 22,2 kg (+0,2 kg)
My BMI at the moment is 19,6.
I’m happy to see an improvement after doing strength-endurance. I hope I’ll build more muscle now but I’m very happy with the fat I lost in my carcass – bye-bye belly fat, it was nice having you but now I’m hoping to get rid of you.
In the last eight weeks I went to the gym 29 times and switched between strength-endurance and cardio.