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  1. #1
    Testlolblast is offline Associate Member
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    Cardio - 3 times, weights - 2 times a week.

    Age: 31;
    Height: 181cm;
    Weight: 84kg;
    Body Fat (U.S. Navy method): 13,6%

    Well, I have decided not to concentrate too much on my kettlebell training routine instead of it I consider to start going to a gym again after 1 year break. One day a week I will workout the upper body, other - lower body, each time 45 - 60 min.
    Also I'm going to run or exercycle for 30 min x 3 a week as for the cardio (which one do you think would be better to start with ?).
    And yeah, I'd like to increase my bench press total: by the time being I guess I can bench press aprox. 90 kg x 10 and 100 kg once, maybe. Yep, I know it looks quite shitty, but at least I want to reach better results in the bench pressing... So, the most suitable workout routines will also be appreciated here!

    P.s. In the beginning, I'm going to train naturally, but soon as I will get the gear I will run a 8 week test prop, proviron cycle (like described in other of my posted threads). The cycle, like said before, is mainly for cutting purposes.

  2. #2
    GearHeaded's Avatar
    GearHeaded is online now Anabolic Member
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    Quote Originally Posted by Testlolblast View Post
    One day a week I will workout the upper body,

    And yeah, I'd like to increase my bench press.
    if your serous about increasing your bench press, your going to need to train for it and not train upper body just once per week

  3. #3
    cylon357's Avatar
    cylon357 is online now Junior Member
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    This is kind of the type of routine I follow when I am trying to lose body fat with a couple of mods.

    I like a bit more variety in my cardio, so I will usually do 1 day of weighted walking, one day combo stationary bike and swim, and one day of HIIT, in addition to the 2 day weight split you mentioned. For me, a good HIIT routine results in a combination of aerobic and anaerobic exercise, so it's KIND OF like a half day cardio, half day with the weights.

    I agree with GearHeaded, you will likely need to focus more on upper body to move your bench significantly. Personally, I like 5 / 3 / 1 for gaining strength but cut back on my cardio when I'm doing that. Even then, though, I try to end my weight workouts with sprints, kettlebell swings, rowing or a jog (all kept to 10 minutes or so) just to finish myself off and be able to say 'look, I did some cardio.' That also cuts down on the number of days I have to commit to being in a gym - this can be a blessing and a curse.

    I have a difficult time gaining strength and cutting at the same time. I mean, yes, I can gain strength when cutting, but the gains are trivial compared to when I am in a strength phase.

  4. #4
    cylon357's Avatar
    cylon357 is online now Junior Member
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    Quote Originally Posted by Testlolblast View Post
    Age: 31;
    Height: 181cm;
    Weight: 84kg;
    Body Fat (U.S. Navy method): 13,6%

    Well, I have decided not to concentrate too much on my kettlebell training routine instead of it I consider to start going to a gym again after 1 year break. One day a week I will workout the upper body, other - lower body, each time 45 - 60 min.
    Also I'm going to run or exercycle for 30 min x 3 a week as for the cardio (which one do you think would be better to start with ?).
    And yeah, I'd like to increase my bench press total: by the time being I guess I can bench press aprox. 90 kg x 10 and 100 kg once, maybe. Yep, I know it looks quite shitty, but at least I want to reach better results in the bench pressing... So, the most suitable workout routines will also be appreciated here!

    P.s. In the beginning, I'm going to train naturally, but soon as I will get the gear I will run a 8 week test prop, proviron cycle (like described in other of my posted threads). The cycle, like said before, is mainly for cutting purposes.
    That is kind of personal preference, though I do find bicycling to be less stressful on the joints than running. That may not be an issue for you, given your age and body comp, just adding my way overpriced 2 cents on that topic as well.

  5. #5
    Testlolblast is offline Associate Member
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    Quote Originally Posted by cylon357 View Post
    just adding my way overpriced 2 cents on that topic as well.
    Well, you can keep them to yourself. Another opinions, from others?

  6. #6
    Testlolblast is offline Associate Member
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    Well, I have to apologize to cylon357 about being too harsh in my statements. Maybe there was some right about the lack of sense of rest of my topics.

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