I met a physiotherapist student and she made me a new (free) gym programme today. We went basicly through all the movements and after that I did the upper body part of it normally, core training, then my regular stretches and biking to my friend's place to feed her fishes (she lives in a middle of nowhere). I didn't even think of it before I was done, but that added up to four hours so no wonder I was do dead afterwards.
This is now my upper body work out with super sets.
Chest press machine / bench press 3 x 10
chest fly (machine) 3 x 15
shoulder press with dumbbells (+ arms to front) sitting 3 x 10
dumbbells shoulder fly 3 x 15
biceps curl with dumbbells / cabel machine 3 x 10
french press with dumbbells / cabel machine 3 x 10
+ core muscle training with cable machine and dead bug exercises.
And the lower body includes these:
bulgarian split squat 3 x 10
one legged glute bridge 3 x 15
dumbbell box step ups 3 x 10
romanian deadlift 3 x 15
cable hip abduction 3 x 10
abduction with machine 3 x 15
lying t-bar row 3 x 10
cable pulldown 3 x 10
reverse fly machine 3 x 10
I am not that particularly good at judging work out programmes, so what do you think?
She turned 13 in January.
Incredibly impressive. Sounds like she is planning to crush more than just hearts when she gets older.
Well you have done amazing job with both lowering your weight and blood pressure! Good for you!
My wife and I are doing amazing. More proud of her than anything she is down like 15 pounds in a month. Eating good and working hard. It is harder for me than her because I work nights. But we are banging it out.
This is always great news! So happy for you two.
This somehow piqued my interest. Shame the answer wasn't as exciting as I would have hoped it to be.
Here's a photo of where I'm at right now. Reeeaally want to get BF% down. I'll try to remember to post another in a few months.
I don't see any problems with your body fat, you seem to be pretty lean as you are. I also must add that you are giganticly tall
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D'oh. I just threw out about 4kg of protein power. I bought a 5kg pack a few years ago when I was using it regularly... but these days I try to get all my protein from real food (with the odd quest bar here and there). It's about 9 months past its best before so I figured enough was enough on that front.
Oh well, lesson learned.
I am oddly enough quite happy to hear I am not the only one. I have at least couple kilos of protein powder sitting in my closet and it is going to expire this month. I have noticed I can easily get enough protein from real food (even if I do love some of the Quest bar flavours).
So just got some new shorts today along with so many tanks. For the first time I feel comfortable rocking tanks so really suns out guns out
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Any photos of you in those tanks? You know, just to get the idea of this year's tank top fashion...
