I
imported_drpierredebs
Guest
The biking season is over: I finished the Transalp Race which was 8 consecutive marathons for a total of 660 km and 20, 000 climbing meters. I will do this again next year as well because it was the a friggin blast.
So it is back to a regular weight lifting schedule. I will keep doing at least 4 hours a week of low intensity biking to keep my endurance/Aerobic levels from dropping too much. My goal is to get down to around 6% BF and keep it stable. I am currently around 8.5% and I am having no problem with staying at this level. I see some extra fat that should go away and I assume it is about 2-3%.
My thighs are too strong for my goals and I don´t want them any bigger so I will only squat once a week and this only as a front squat with light weight. This cycle, which I will run from now until X-mas, I want to concentrate on my Shoulders and back. I saw a very nice results with tons-o-chins.
My first round will look like this and should last for about 2 months.
Mondays:
Front squats-Bent Rows-weighted chins
Tuesdays:
Body weight chins
Wednesdays:
Deads-Standing Military Presses-Standing Dumbell Rows
Thursdays:
Body weight Chins, hypers
Fridays:
Power Cleans-Incline Dumbell Presses
Saturday-Sunday: off
Front squats, weighted chins: 10 x 3
Deads, Power cleans, bent rows, Mil.Presses: 5 x 5
Dumbell Rows, dumbell incline presses: 3 x 10
Body weight chins: 10 x 10
I´ll post in the weights when I establish my new 1 and 5 RM and starting pics when I get back from vacation. We are going to Liguria, Italy.
and yes, I am still "paleo-like" with regards to nutrition: It has become automatic.
So it is back to a regular weight lifting schedule. I will keep doing at least 4 hours a week of low intensity biking to keep my endurance/Aerobic levels from dropping too much. My goal is to get down to around 6% BF and keep it stable. I am currently around 8.5% and I am having no problem with staying at this level. I see some extra fat that should go away and I assume it is about 2-3%.
My thighs are too strong for my goals and I don´t want them any bigger so I will only squat once a week and this only as a front squat with light weight. This cycle, which I will run from now until X-mas, I want to concentrate on my Shoulders and back. I saw a very nice results with tons-o-chins.
My first round will look like this and should last for about 2 months.
Mondays:
Front squats-Bent Rows-weighted chins
Tuesdays:
Body weight chins
Wednesdays:
Deads-Standing Military Presses-Standing Dumbell Rows
Thursdays:
Body weight Chins, hypers
Fridays:
Power Cleans-Incline Dumbell Presses
Saturday-Sunday: off
Front squats, weighted chins: 10 x 3
Deads, Power cleans, bent rows, Mil.Presses: 5 x 5
Dumbell Rows, dumbell incline presses: 3 x 10
Body weight chins: 10 x 10
I´ll post in the weights when I establish my new 1 and 5 RM and starting pics when I get back from vacation. We are going to Liguria, Italy.
and yes, I am still "paleo-like" with regards to nutrition: It has become automatic.