So, having built some decent muscle mass and strength, for the next 6-8 weeks, I'll be training in a slightly different manner. I'll be aiming at volume and I'll also be adding in some decent CV sessions as I aim to cut around 6% bodyfat for now.
Last night, my body composition (according to my monitor was)...
Body fat = 25.8%
Water = 55.4%
Muscle = 70.4%
I'm ignoring BMI, as according to that, I shouldn't be able to walk upstairs without having a coronary. For me, it's all about cutting some bodyfat. Now, I weigh ~ 117kg. I'm aiming to cut my bodyfat to under 20%. If I was to stay at my current weight, that would equate to losing around 7kg. Which should be relatively simple, just do more CV and cut the rubbish that I eat.
With that in mind, I followed the same kind of training regime as I've been doing recently, but I dropped some weight and did my heavier sets as 3 x 12 (or, 2 x 12 and 1 x to failure/break in form).
- Bench press - 1 x 10 @ 50kg, 1 x 10 @ 60kg, 2 x 12 @ 80kg, 1 x 15 @ 80kg
- Seated row - 1 x 10 @ 50kg, 1 x 10 @ 60kg, 2 x 12 @ 70kg, 1 x 18 @ 70kg
- Incline bench press - 1 x 10 @ 40kg, 1 x 10 @ 50kg, 2 x 12 @ 60kg, 2 x 14 @ 60kg
- EZ curl bar - 6 x 10 @ 20kg, 1 x 14 @ 20kg
- Dips - 1 x 10 @ 70lb, 1 x 10 @ 55lb, 2 x 5 @ 40lb, 1 x 5 @ 45lb
Seated row was good and very tiring. Everything can comfortably go up a weight next week.
Much the same with the incline bench. That was comfortable doing the 12.
EZ curl bar - I put the weight added to the bar as I'm not sure what the bar weighs. My training partner and I do this as a pass the bar type - so you get much less rest. Do one set of 10, pass the bar, do the set, pass the bar, do the set etc. He stopped at set 5, so, as I want volume in my training, I did another couple of sets.
The dips - I decided to go heavy on the dips as my training partner has challenged me to do 5 bodyweight dips. I've challenged him to do 35 bodyweight dips (if he does that, then I'll be very impressed that a 20+ stone man can do 35 bodyweight dips).
Anyway - hope this appeals to you, Rhon ;-)