kairo

little update on the proceedings. since the last post i splitted the routine into deadlifts, shoulder press, rows and crunches one day and benchpress, curls, triceps curls the next. plus i did about 400k on a bicycle. main benefiit i feel so far with the splitting is that the rouine is done much quicker. i also lost some weight. guess mainly due to the bicycling. unfortunalty due to work i can not keep going on such long tours. and yes i have tried vegan cheese but i does tast horrible to me. vegan ice cream is nice, we have berry flovor here at the loal shop.

You are spot on . The 10% are icecream and cheese on pizza. I do it every second day not every. Regarding the curls i am confused as well. It is true that i do at max 12 curls the first set. Possibly because i do the excercises in the oder i wrote. So curls at the end. I fell much stronger compared do 5 month ago. I started with 10 reps on the bench. I can change the weights down since i have from 6 to 0, 5 kilo discs but total is 47 kilo. I also have dumbells but max i can put on these are 11 kilo, so 5, 5 each. How would you recommend splitting it? Thanks for the response

Hey everyone, i am looking for ideas\improvements to my workout routine. I am about 90% vegan. My goal is to get lean, increase core strength and overall fitness. I weight about 89 kilo with 172 cm 32 years. What I have just finished and am doing mostly every second day since about December is (all barbell): 3 sets of 10 x deadlifts directly followed by 10 x shoulder press and followed by 10 x supinated Bent-Over Row all with about 47kilo 3sets, 15- 20 x benchpress 47kilo 3sets 6-9 curls 27kilo 3sets 6-9 triceps curls 27kilo in between the sets 3 times 20 crunches followed by 30 bicycle crunches and 3 times 10 -15 push ups on bars. 2, sometimes 3 times per week a 45 minute run. All i got are the 47 kilo on the barbell so i cant increase weight, therfore i do more reps especially the benchpress sometimes 3 sets of 25. Should i go only for more cardio, include other exercises or somehow split the routine? I am open for all suggestions. ps:please excuse my English.