First off, thanks for the opportunity to log this product. I'm using 3 point caliper to measure bf%. My measurements come in consistently lower than what I believe is true, so instead of having some stumble across the thread lecture me about my body fat not being as low as I say it is, I'm simply adding 5% to all readings. I'll post before and after at the end in consecutive posts. Training will be supersets of opposing muscle groups, except on leg day. My calves are bad so I work them daily. I'm on a 3 day split 2x a week as my schedule allows. Typical training sessions will look something like this
Day 1
Cable presses 15-25 reps to failure
Superset with cable rows same rep range paused at peak contraction. I'll do this 8 times with minimal rest between supersets.
Arnold press 15ish reps superset with lat pull downs. Also 8 supersets
5 sets calf raise
Cardio 10-20 mins bike or stair step.
Day 2
Bicep/triceps supersets 15-20 reps each
8 sets
Calf raise x5
Cardio 20-30 bike and/or stairs
Day 3
Leg ext 10 sets on timer. 30 seconds work, 30 seconds rest
Leg curls 10 sets on timer
Deads x5 135lbs for God knows how many reps.
Squats or leg press 5-10 sets 30/30 or 45/45 timer
10 sets plyo lunge on 30/30
Calf raise x 5
Bike for 10-20
Repeat.
Stats
40yrs
5 10"
220lbs
14.5% bf
Diet will lean hard on plant based all meals but supper.
Trt at 200mgs a week for 2 yrs now.
Thanks for stopping by.
Day 1
Cable presses 15-25 reps to failure
Superset with cable rows same rep range paused at peak contraction. I'll do this 8 times with minimal rest between supersets.
Arnold press 15ish reps superset with lat pull downs. Also 8 supersets
5 sets calf raise
Cardio 10-20 mins bike or stair step.
Day 2
Bicep/triceps supersets 15-20 reps each
8 sets
Calf raise x5
Cardio 20-30 bike and/or stairs
Day 3
Leg ext 10 sets on timer. 30 seconds work, 30 seconds rest
Leg curls 10 sets on timer
Deads x5 135lbs for God knows how many reps.
Squats or leg press 5-10 sets 30/30 or 45/45 timer
10 sets plyo lunge on 30/30
Calf raise x 5
Bike for 10-20
Repeat.
Stats
40yrs
5 10"
220lbs
14.5% bf
Diet will lean hard on plant based all meals but supper.
Trt at 200mgs a week for 2 yrs now.
Thanks for stopping by.