-Well, I'm creating my own WJ to note my progress.
-My Goals: to perform 12 pull-ups in row
to perform 12 dips in row
to be able do 1 muscle-up
to be able do 1 handstand push-up
-My planned training schema: 1.day - Strength training
2.day - Muay thai
3.day - Strength training
4.day - Muay thai
5.day - Strength training
6.day - Muay thai
7.day - rest
-morning: 15x Quadrupedal mouvement on stairs, 2 min Mountain climbers, 50 butt lifts, 50 sit ups, 50 air bike, light stretch
-afternoon: warm up 5 min, light stretch
handstand 1 min, 20 straddle superman lifts /repeat as many times as you can during 20 min
stretching
Although nobody is interested in my workout jouranl (Im aware of it ), I decided to continue tracking my progress by means of that forum to keep me 100% motivated.
My present statistics:
weight: 63,2 kg
BF: 30.1
waist: 84,5 cm
hips: 92 cm
thigh: 60 cm
My longterm goal:
BF: 12%
My shortterm goal:
lose every week at least 1 % of BF
I have been eating very very unhealthy - a lot of sweets, especially chocolates and cakes, a lot of fat cheese with white rolls, in short I have been receiving excessive amount of simple carbohydrates which leaded to fat gains. I realised that this can't continue, noone wants to be overweighted, right? Of course, but to be honest, the figure ain't for me the most important priority, I want to lose that fat because I do parkour (gymnastic stuff) and for that I have to be the lightest possible.
Diet Im planning to undergo:
-oatmeal with almonds, low-fat yaourt, flaxseed
-apple, almonds
-low-fat meat, salad, whole bread
-cottage, carrot
-boiled eggs without yolk, vegetable, sunflower seeds
Workout:
cardio - everyday
bodyweight strength training - depends on muscle pain
As the fat loss is my first priority I will concentrate mainly on diet and cardio.
-1/2 cup of oatmeal, 10 almonds, 5 spoons of yaourt, 1 teaspoon of flaxseed, cinnamon
-1 apple, 8 almonds
- grilled chicken breast, boiled potatoes, peas
-150g cottage with chive, 8 almonds
-2 dropped eggs (only 1 yolk), whole bread, salad
45 min tennis session
10 x sprints
15 hanging leg raises - toes touch the bar
20 x 2 normal push-ups
20 x 2 wide push-ups
20 x 2 narrow/diamond push-ups
-1/2 cup of oatmeal, 10 almonds, 5 spoons of yaourt, 1 teaspoon of flaxseed, cinnamon
-1 apple, 8 almonds
-chicken breast, whole bread, lettuce
-150g cottage with chive, sunflower seeds
-3 dropped eggs (only 1 yolk), whole bread, tomato + lettuce
normal push-ups: 2 sets of 20 reps
wide push-ups: 2 sets of 20 reps
narrow push-ups: 2 sets of 20 reps
1 arm assisted push-ups: 5 x each arm
pistols: 5 sets of 5 reps each leg
5 x stair sprints
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), I decided to continue tracking my progress by means of that forum to keep me 100% motivated.
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