It has been quite a while since I did overhead pressing and Romanian dead lifts so I am a bit sore today.
Session went great and I was fairly happy with my form in most of the exercises. I see that I can go lower with the barbell when doing Romanian dead lifts and work a bit on my shoulder mobility.
Here is the video of what my Thursday workouts will look like:
About my approach
Some of you might have noticed that I use low frequency, low volume and high intensity for my strength workouts. Well, the intensity might not be through the roof quite yet but I promise that it will increase over the next 8-12 weeks.. :)
My goal is to pack on muscle while staying below 12% body fat. Since I plan on doing this for 12 months I will design and work my way through several training cycles.
This first cycle consists of a hard-gainer-type of routine where I focus on compound exercises, two full-body strength workouts per week and one high intensity interval session. I will also do one mobility/flexibility-workout each week to avoid injuries.
I am a big fan of intermittent fasting and have been using Martin Berkhans "leangains"-approach with 16 hours fasting and a 8 hour eating window for over a year and simply love it.
My goal is to pack on muscle while staying below 12% body fat. Since I plan on doing this for 12 months I will design and work my way through several training cycles.
This first cycle consists of a hard-gainer-type of routine where I focus on compound exercises, two full-body strength workouts per week and one high intensity interval session. I will also do one mobility/flexibility-workout each week to avoid injuries.
I am a big fan of intermittent fasting and have been using Martin Berkhans "leangains"-approach with 16 hours fasting and a 8 hour eating window for over a year and simply love it.
I will probably not go into much detail regarding IF (intermittent fasting) in this blog, but in short; I do it to make my body into a muscle building, fat burning machine. You can read more about IF over at; http://www.leangains.com/ , and Brad Pilons blog;
http://www.nutritionhelp.blogspot.com/ .
My eating goes something like this;
- 3-4 meals per day (and maybe a power shake),
- one medium meal to break my fast (on weight training days I consume this meal about two hours before my workout),
- one big meal for dinner,
- maybe a power shake (1 scoop of ice cream, 2 cups of milk, 1 banana, two scoops of peanut butter and 30-40g protein powder) if I need more calories that day and a medium meal with some extra casein (usually milk) in the evening.
I started this period at 70.8kg body weight (weight taken after 15 hours of fasting) with about 8% body fat. That means my lean body mass is about 65.2kg. It is this number I want to increase. Hopefully I will manage to pack on around 6kg of lean body mass during these 12 months.
I use 5 spots for my fat caliper measurements.
Here are the measurements I took the 21-7-09 after 14 hours of fasting;
Left thigh: 7.5mm
Left sub scapular: 6mm
Right suprailiac: 5mm
Left abdominal: 8mm
Right triceps: 5mm
I will use the camera on my mobile phone to take progress pictures as I go along. Here are my pre-bulk pictures:
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