-I am age of 30 and this is my first year of regular training. Have been going to gyms once in a while for the last 10 years but I am pretty much a beginner. I have extra body fat since I was 8. From february 2009 until now i lost around 25lb. Very stubborn belly and chest fat.
Welcome broken English speaking friend! 
Are you claiming the above 2 day split is Jim Wendler’s 5/3/1 … because, well, it’s not. The shortest I’ve seen it split is three days - squat, deadlift, and bench. Although I highly recommend adding another day for military press and weighted chins.
Your goals are not lofty, so you can easily get those numbers within 6 months, maybe sooner.
This is a rough outline of the 5/3/1 program:
but I highly recommend buying it, even if not right away. There’s also a thread in the Powerlifting Forum you can go to for advice.
ah crap you’re right. I am so used to seeing people do the 3 or 4 day that I forgot he has a 2 day. My apologies!
Not sure what you’re current goal(s) is, but I was able to lose 40 lbs while steadily increasing in strength. Took about 6 months but was well worth it.
HA HA! You’re a riot!
Cardio. Steady state cardio 3-4 days/week after training. I would do the elliptical for 20 min each session. Add 5 minutes to each session every 2-3 weeks. You could also walk/speed walk. I was walking in the morning before work during the summer. I would walk again in the evening after working out.
The idea is to increase your daily activity level. If after several weeks you’re not losing visible fat, then the diet needs to be looked over.
ya ya ya, THE CARDIO… I do it once in while (in a month) just to cheer me up.
Whatever I lost I could manage without it, but it is not enough.
And how to force myself doing cardio if my back demands watching movie?
there many way you can split your workout:
2 days/week + 2-3 days of cardio//hiit and steady state - a mix of both
(mean 2 lift + cardio,)
same with 3 and 4 days/week,
If you go with 4 days/week, do your hard cardio after squat and deadlift workout(try barbell complexes)
On your days off go with steady state and if you dont like steady cardio i strongly suggest you do rope jumping.
Have fun!
That was my 2cents post of the day!!
[quote]emosms wrote:
ya ya ya, THE CARDIO… I do it once in while (in a month) just to cheer me up.
Whatever I lost I could manage without it, but it is not enough.
And how to force myself doing cardio if my back demands watching movie?
:)[/quote]
If you can’t do cardio, then your diet needs to be near perfect. And that is difficult for me to do. I like to eat, that’s how I got big in the first place!
Workout:
- back squat - 5/5/10 @ 80/90/100 kg (5/5/5 ); 175/200/220 lb
- inclined bench - 5/5/7 @ 60/67,5/75 kg (5/5/5 ); 130/150/165 lb
- triceps dips - 12/8/10/8
- standing cable crunches - 4x12-16 reps @ 60 kg; 130 lb
(2 sets dips, 2 sets crunches)
- russian twists x 2 sets , 5 kg disc; 11 lb
I think what would happen if I try to train every other day, 6 workouts, 2 days split.
Followed by 5 days rest(de-load). Not doing a single set or rep more than what is the minimum.
In order to recover faster and to finish a training cycle in 15 days and then increase the weights.
(I know, I know - Do Not Change The Program!)
[quote]emosms wrote:
Workout:
- back squat - 5/5/10 @ 80/90/100 kg (5/5/5 ); 175/200/220 lb
- inclined bench - 5/5/7 @ 60/67,5/75 kg (5/5/5 ); 130/150/165 lb
- triceps dips - 12/8/10/8
- standing cable crunches - 4x12-16 reps @ 60 kg; 130 lb
(2 sets dips, 2 sets crunches)
- russian twists x 2 sets , 5 kg disc; 11 lb
I think what would happen if I try to train every other day, 6 workouts, 2 days split.
Followed by 5 days rest(de-load). Not doing a single set or rep more than what is the minimum.
In order to recover faster and to finish a training cycle in 15 days and then increase the weights.
(I know, I know - Do Not Change The Program!)[/quote]
I would say it’s not good idea … or not optimum training. It might work in the short term, but over time (quickly) you will stall and see little/no results.