2.Increase bicep / tricep strength – this will be monitored by measuring arms and recording kilos curled.
3.Achieve a good form 4/4 Chin Up and Pull-Up
4. Follow the timings / reps of my routines better and train consistently twice a week.
5. To stay ON PLAN for 12 weeks without getting side tracked by trying to jog the last bit of cartilage from my knees or rip calf muscles.
A feral streak which has me wandering off in the fresh air is my biggest limiting factor plus
I drive Anthony insane by wanting stronger arms, then fail to do the work needed to achieve this.
Anthony has designed routines specifically to be home gym friendly and include the moves I like but consistently fail to increase my strength by coasting on “enough” without going for “more”
Diet :
Try to cycle 1100/1200/1300 based on the following: The food is given as “ingredients”
The “soft cheese” may be substituted by white fish or chicken breast to equivalent calories .
Calories
Protein
Carbs
Lentils, dry 40g
141
10
24
Orange, 1 medium
59
1
14
Cabbage, savoy raw 200g 54
4 12
Wholewheat pasta, dry 40g
140
4
30
Onions, raw 100g
40
1
9
Oil, sunflower 20g
177
0
0
Bran flakes 30g
112
3
28
Soft cheese 1% 250g 225 31
8
Oats, dry 40g
154
6
27
Total
1062
60
152
The bran flakes are eaten dry as snack by the way- a great way of making them last a long time.
Squats at home are not easy - I do them cluthing a havasack with 10kg of sand plus plates.
Would I be better with dumbell squats????
Still wobbly on the lunges when going back with left leg.
All weights quoted are plates only they aren't going anywhere wihtout the handles and I can see any increases in plate weights without worrying whqt the bars weigh.
Can you not put the sack on your'e back? Seems a little dodgy clutching it as it may be hard to keep good form (with it out front) as the weights get heavier.
Did you manage to increase any reps from you're last workout?
