Sep 20 2018, 11:19 AM
QUOTE(blitzbullet @ Sep 19 2018, 05:19 PM)
I plan to do 2 sets of 10 reps of each exercise (name taken from the video) 
1. Curl and Press
2. Crush Grip Goblet Squat
3. Dumbbell Pullover
4. Farmer's Carry
5. Thrusters
6. One Arm Incline Bench Press
7. Swing
8. Tripod One Arm Row
after that, I plan to do HIIT with the gym bike, most likely for 10 to 20 min. Doing 10 seconds sprint, with 10 seconds rest repeatedly. The resistance will be set at hard (climbing).
So, here's the problems or questions I have in mind
1) By doing this, am I covering all the muscles that I need to work out?
2) Is the workout order is good? I mean, if I follow the above sequence, may I overwork the muscles? I will start with light weights for the beginning and slowly will increase the weight in future.
3) I would like to know also, what is the best period to increase the dumbbells weight, for the dumbbel and by how much? Is increasing 1kg each in every month is a good target?
For meal, I still stick to my usual 3 meals per day (breakfast, lunch, dinner). However, I start to calculate and record the calories intake and WILL maintain less intake than the TDDE.
Appreciate all advice given
Seems like an OK workout that targets all body parts, you need to make sure that you give your all on those 10 reps. Meaning that on the 10th set of each workout, you would slightly struggle to do it and its hard to hold a conversation after your exercise. If it's too light, you can increase the weight, and progressively overload. 1. Curl and Press
2. Crush Grip Goblet Squat
3. Dumbbell Pullover
4. Farmer's Carry
5. Thrusters
6. One Arm Incline Bench Press
7. Swing
8. Tripod One Arm Row
after that, I plan to do HIIT with the gym bike, most likely for 10 to 20 min. Doing 10 seconds sprint, with 10 seconds rest repeatedly. The resistance will be set at hard (climbing).
So, here's the problems or questions I have in mind
1) By doing this, am I covering all the muscles that I need to work out?
2) Is the workout order is good? I mean, if I follow the above sequence, may I overwork the muscles? I will start with light weights for the beginning and slowly will increase the weight in future.
3) I would like to know also, what is the best period to increase the dumbbells weight, for the dumbbel and by how much? Is increasing 1kg each in every month is a good target?
For meal, I still stick to my usual 3 meals per day (breakfast, lunch, dinner). However, I start to calculate and record the calories intake and WILL maintain less intake than the TDDE.
Appreciate all advice given
What I would do is I would rate on a scale of 1-10, 1 being the easiest and least struggle while 10 is the hardest of each exercise. If it's 7 or below, I would increase and weight and maintain the same weight if it's 8 or more. I will then aim to decrease the "toughness scale" on my next workout.
As for HIIT, I would suggest doing 15-20 second sprint with 30-40 rest intervals with x5 cycles. Giving your obsolute best, pedal to the medal in those 15-20 second sprint at 80-90% max. If you're not giving your best, then it would considered at HIIT. Please mind that doing steady state cardio (jogging slow) is also a good option to lose calories. HIIT is not a necessary.
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