Thursday, 31 March 2011

Bodyfat



I wonder how accurate those bodyfat measuring tools are, did some simple calculation with an online calculator and got this:

Estimate #1 based on height and weight
Your "Ponderal Index" is 12.98 which gives an estimated body
fat of 13.9% (22.9 pounds of fat)
Estimate #2 based on waist size and weight
Estimated body fat of 11.3% (18.7 pounds of fat)

Not sure how accurate it is, it feels accurate, but then again, it only used my height, weight and waist girth in the calculations. The reason I'm wondering is that I'm not sure whether I still wanna bulk or start cutting some for the summer :) Bulking obviously starts again after summer. Guess I'll start doing some moderate cardio on offdays next month or something, if nothing else my overall health will get better.

Wednesday, 30 March 2011

Spring

I can confirm spring is here for real, nice nice. My new workout is kind of fun since well, more variety because it's a 4 split, it's a lot heavier aswell, not sure if it's a good or bad thing, i barely feel recovered after one off-day. Guess my body will get used to it in a few weeks.

Thursday, 24 March 2011

Change of workout



Decided to change my workout today, it's a 4 day split with 3 days a week. It goes something like this Mon#1 Wed#2 Fri#3.....Mon#4 Wed#1 Fri#2 etc. It's more focused on isolation moves than compound and a little more focused on the upper body than the lower, quite the opposite from my previous workout in every aspect in other words. Started with the #2 today since it didn't involve anything back or legwise, my legs and back were still sore as fuck from my previous workout so. Oh right, here's the workout:

1.
Squats 3 x 5, 1 x 10
Ham Work 3 x 8-10
Pullups 20-40 reps
BB Rows 4 x 6 (Gonna do DB rows personally)
Curls 2 x 10

2.
DB or Incline Bench 2 x 5, 2 x 8
Dips 2 x 8
DB OH Press 3 x 8
Side Laterals 2 x 10
Skulls 2 x 10

3.
Deadlifts 2-3 x 5
Leg Press 2 x 10 or 1 x 20
Chins 20-40 reps
DB Rows 3 x 8
Curls 2 x 10

4.
Bench Press 2 x 5, 2 x 8
DB Flyes 2 x 8-12
Military Press 3 x 8
Side Laterals 2 x 10
Skulls 2 x 10

Monday, 14 March 2011

Daylight Slaving

Just came home from the gym, morning ftw, no crowd and I got generally more energy in the morning. Even though today i felt a bit lazy, skipped hyperextensions and situps :|. But you are allowed to do that when you got deadlift pass, IMO. Some pics for my own archives. Speaking of which, need to get my bodyfat % lower before beach 2011 :)

Thursday, 10 March 2011

Shit's better

After beating the flu once again. Spring is here and stuff's good in general. Waiting for summer already. Gym went awesome yesterday once again, but im sore as fuck, haven't been like this in a long time :O