Tag: barbell

My plan for the next ten weeks:

1. squats one-legged: 3 x 8-12
2. barbell row: 3 x 8-12 x 10/10 kg
3. flat dumbbell bench press: 3 x 8-12 x 7,5/7,5 kg
4. lat pull: 3 x 8-12 x 30 kg
5. dumbbells arnold press: 3 x 8-12 x 5/5 kg
6. biceps curl: 3 x 8-12 x 5/5 kg
7. crunches on ball, sitting: 3 x 15-20
8. crunches with legs on ball: 3 x 8-12 kg
9. 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.