Gym
Now doing more functional exercises for a change. Wanna get "sporty" -instead of "bulky".
Circuit 1:
BW triceps skull-crushers (smith bar hip height) 16/14/12
Elevated "type writer" push ups: 12/9/7
BB straight bar curls 90lbs: 14/14/14
Circuit 2:
Roman Chair leg lifts, lowering 3 sec.: 19/16/14
Decline crunches max height, hands behind head: 16/ 13/8
BB straight bar reverse grip curls 70lbs: 18/16/16
Circuit 3
Seated one armed row 135lbs: 10/10/10
BB close grip bench press, tut 4.1.1, 135lbs: 19/17/15
Lat pull down wide: 235lbs: 11/10/9
Circuit 4
Leg press 4sec up/ 4sec down, 400lbs: 14/12/10
seated leg extensions: 150lbs: 22/16/17
one armed kettle bell lateral rises 20lbs: 12/12/10
Scale says: 94kg (207lbs), that is good. Long term goal is to get under 90kg (198lbs) with sub 15% BF
Intermittent fasting 21/3 works for me. Here a update pic:
View attachment 184385