correction for yesterday's pendlay rows: weight was 52,5kg
April 30th:
push-ups: 22-22-18-14-12=>88
weight: 99,8kg (-1,1/-17,4)
OP:
Quote:
Originally Posted by GermanGuy
Goals:
- Get below 100kg / If possible before my 40th birthday on May 8th or for my cousins wedding three weeks later.
- set new exercise goals then.
Done!
As I said I want to set new exercise goals. Contrary to what I wrote in the OP I haven't waited until I am in the double digits to start running. With the summer coming up, I would like to increase the running part of my workouts and keep weightlifting as much as possible.
New goal for the year:
Run a 10k
As there is one in the city my in-laws live in, on October 15th, that seems to be a good goal to set. To get there I would like to run two 5ks before that, which breaks the time down into smaller units of ~8 weeks and allows me to set weight goals for that more realistically too.
So broken down that works out like this:
Run a 5k on June 18th @ <95kg bodyweight.
Run a 5k or 10k on August 19th @ <90kg bodyweight.
Run a 10k on October 15th @ <85kg bodyweight.
I will readjust the weight goals after each intervall, but as they are 7,9 and 8 weeks apart these seem achievable and realistic right now (the last 5kg took me 6 weeks).
I want to continue exercising six days a week for the first interval my plan is to stick to 3 days of weightlifting and three days of running. I might adjust that later on, too, but I will also set weight-lifting goals I want to reach this year:
OHP 0,7xbw
bench bw
squat 1,3xbw
deadlift 1,3xbw
After October I will focus more on weightliting and I'll see wether I want to continue the weight loss. I would also like to a concept2 to make doing cardio more easy during winter.