New Year Mix Up

Ok , so I've bit the bullet. Not sure how well up-to date this will be kept.

This years goals:

Reduce Body Fat (Ideally want 10%) Retain same weight (70Kg) and hence add muscle to replace fat weight!However, priority is reduce BF, if weight drops, this will be good for being faster out on the bike!

So I need to be consistent with my diet. No more alcohol for at least all January. Cutting out sugar in brews (swapping for sweeteners). Drinking more water instead of tea & coffee.

New weights routine, losely based on the 5 x 5 system, twice a week (Mon & Thus);
Preliminary test run today (evaluation of weights for use!):

(1) Squats (BB) 50 Kg immediately followed by (2)Calf raises (50 Kg) immediately followed by (3)Deadlift (50 kg). rest for 1 minute then repeated another 4 times. (Nice and warm!)
(Could have used more weight but training at home = harder to get heavier weight overhead & onto back of shoulders!; will try and up this soon though)

(4) Bench Press 65 kg; rested for rest of time used for 1 minute of the exercise (i.e. took 20 seconds to do 5 reps, so rested for 40 seconds) repeated 4 times.

(5) Chins (not pull-ups!) + 7kg load; managed 4 sets, then only 3 reps on last set and just used body weight for last 2 reps. (rested for remaing one min period of set, as done in the BP)

(6) Shrugs (Dumbell) 15.5 Kg per side immediately followed by (7) Overhead DB pressing (same weight), again restin for rest of minute used for the exercise; and repeated another 4 times.

(8) 1 arm rowing (using bench to lean on) 22kg, and again, rest for duration of minute used for exercise. repeat x 4

Then ABs! 3 moves (exercises) as follows:
Hanging Leg raises x 5 immediately followed by crunches x 5 immediately followed by side crunches (lying on one side flexing toward the hip). Rested for 30 seconds then repeated 4 more times. (May increase these at some point, but they were hurting more than expected!)

Workout was quicker than normal (41 mins! vs 60!) due to watching my rest periods. Can and will go heavier on other exercises except Chins, and be careful on squat weights as I'm on my own training!

I will be keeping up with my cycling and current liking of swimming once a week too (as I now have 2 new pairs of goggles so I can see where I'm going!)

Will be sticking to this for 5 or 6 weeks to see how it goes, and it's certainly made an instant difference in the mental aspect of this, as I was getting stuck in my old routine.

My diet is pretty clean anyway, no junk / pastries / chocolate etc and home-made lunches are normal, plus snacking on good stuff in between main meals (pretty much a 6 meal a day type routine). Will up calories pre-bike rides and swimming and using protein shakes immediately after all exercise to aid recovery / growth.
Lets see if anything happens!