Mark's got too fat blog

Moving into another week. Last week I got my body fat calipers (22% BF I think) which I am still perfecting my technique with, and joined a gym.

The gym is working well - I have been twice and its not too busy. All the exercises I need to do are possible with the range of machines they have. Only thing lacking is a power rack or squat cage. There is however a smith machine so that will do for the moment.

I am moving onto a new weight routine - a 3 day split concentrating on legs, chest and back. This is a 6 week program, followed by 6 weeks of another routine targeting arms, abs, shoulders etc. The first 6 weeks are as follows:

Leg Curl / Leg Extension / Leg Press
Bench Press
Lateral Raise
Chin Up
Tricep Pushdown
Ab Crunch


Chin Up / Straight Arm Pushdown / Bent Over Row
Squat
Incline Dumbell Press
Barbell Curl
Shoulder Press
Glute-Ham Raise


Dip / Dumbbell Fly / Bench Press
Squat
Pullover
Seated Row
Barbell Wrist Curl
Ab Crunch

The first 3 exercises on the same line are a superset - performed back to back with no rest. This should make my lifting more varied and give muscles longer to recover. All are single set, 6-8 reps at 5 seconds to lift and 5 seconds to lower the weight. I will probably try greater volume when I finish losing fat and start really trying to gain muscle.

Weigh ins are now going to be weekly 1st thing in the morning - I was getting a little obsessive about them. I should always lose weight over the course of a week - but day to day it can go up and down quite a bit.

Posted by Mark at 11:43 am