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Wed 30.11.2016 12 reps Squat - 70kg Lying leg curl - 30kg Bench-press - 60kg Barbell row - 40kg Overhead Press - 30kg Seated reversed on peck deck - 30kg Dips - BW-30kg Ez-bar curl - Ez bar+10kg Calves - 50kg Abs - 14 reps

Thanks for the tip. Also which of the exercises would you drop later direct arm work and abs, or shrugs/calves? I don't want to drop any compoud exercise. Thanks!

I see. I will try to prepare also some extra regeneration procedures for that weeks.

Tue 29.11.2016 Rucking 1:10 - 11,5 kg

Mon 28.11.2016 Hack Squat - 15kg Deadlift - 70kg Incline dumbells - 2x18kg Parallel pull ups - BW-45kg Seated Dumbbell press - 2x16kg Shrugs - 2x18 Bench Dips - BW+2,5 Dumbbell hammer curl - 2x10kg Seated Calves - 25kg Abs - 12 reps + 5kg

Hi, ok i will consider that. Thanks :) I am kinda curious about that weeks with 4 reps. It looks like it will be pretty hard.

Thanks for reply! Right now i feel good about the workout i believe the regeneration is alright with this amount of exercises. I will stick with it for now but i will consider drop out 1 or 2 later on if i will feel that i cant renegerate well.

Fri 23.11.2016 Squat - 65kg Lying leg curl - 25kg Bench-press - 60kg - 2nd set just 10 reps next workout again 60kg Barbell row - 35kg Overhead Press - 27,5kg Seated reversed on peck deck - 27kg Dips - BW-35kg Ez-bar curl - Ez bar+7,5kg Calves - 45kg Abs - 12 reps

First 2 trainings from monday and wednesday. Mo 21.11.2016 Squat - 60kg Lying leg curl - 20kg Bench-press - 55kg Barbell row - 30kg Overhead Press - 25kg Seated reversed on peck deck - 24 Dips - 40 Ez-bar curl - Ez bar+5kg Calves - 40kg Abs - 10 reps Wed 23.11.2016 Hack Squat - 10kg...

Hey guys, I am new here so i will introduce myself briefly. 26 old year dude, just from college, working in the office. I am skinny-fat guy who want to something with himself. So my goal for now is loose fat an get little bit stronger - i will post foto probably tomorrow so i can compare my...