March 19th 2010
I haven’t recorded my lifts or sessions in a while so I thought I’d start a log to make myself accountable. Ive been trying to lose some fat while holding onto muscle for a while now. Heres where I’m at:
Front: 19/11/2010
Back
I went from 220lbs @~20% bodyfat 180lbs @~9%.
I plan to keep cutting until the end of the year and will be recording everything here.
I went from 220lbs @~20% bodyfat 180lbs @~9%.
I plan to keep cutting until the end of the year and will be recording everything here.
Dont know why thats posted 3 times.
Off to the gym to do full body push.
Bench: ramp briefly to MFP then perform 1 ME set followed by 2 sets with slightly less weight and more reps
Back squat: same
I’m going to the gym again later to work the same pattern with more volume.
Para-workout supplements:
-60: oats and whey bar, 2 scoops whey
-30: 1 scoop SWF, espresso
during: 60g CHO, 1 scoop exceed
+15: post workout meal (P+C)
19/11/2010
Session 1:
A: Bench: 60,70,80,90,100,110 each for 1 rep
- 115x6, 110x5 (missed), 100x8
B: Squat (sore lower back from deadlifts and O.L)
60,80,100,120,130,140,150 x1
- 170x2, 150x5 didnt do last set.
19/11/2010
Session 1:
A: Bench: 60,70,80,90,100,110 each for 1 rep
- 115x6, 110x5 (missed), 100x8
B: Squat (sore lower back from deadlifts and O.L)
60,80,100,120,130,140,150 x1
- 170x2, 150x5 didnt do last set.
Second session on 19th:
A: close-grip bench:
ramped in singles to 115
115x3,110x4,105x6
B: Leg press
ramped in 5s to 350kg then 400x3, 450x3
20th was a rest day, was away for a day and night so ate as clean as possible although i ate some shit.
Today, theres a 21st birthday party this evening so i’m only gunna train once. plan to do full-body pull. I’m eating a mainly protein today with a few carbs para-workout and sticking to spirits and water this evening.
plan for todays session:
A: Sumo deadlift: ramp to MFP, perform 1 ME set and 1 sub ME set
B: Chin ups: same set up
C: Dumbell rows: same set up
20/11/2010
Sumo dead lift: 60,100,130,150,170,180x1
190x4,180x5
Chin up: 10,15,20,25,30x1
35x5,30x6
My arms were fried so instead of rows
3x10 bodyweight chins, focusing on form, full stretch at bottom and explosive concentric
Cable pullover: ramped sets of 5 then 1ME set and 1MR set
Stuck to spirits and diet was in order yesterday. Plan to train upper push at least once today
21/11/2010
Activation: Full snatch: 30,40,50,55,60,70,75(fail)
Bench: singles ramp, 120x3,115x4
Ohp from pins (eye level): singles ramp, 70x5,65x6
floor press: ramping in 5s then 3s to 110x3
shoulder work: tri set
lateral raise, front raise, ohp 14kg, 10 reps per movement
today is a refeed, high carbs and fat
22/11/2010
Session 1 (fasted)
Back squat: 60,100,120,130,140,150,160,170 all for 3
Dumbbell row: unrecorded but ramped in 3s to 50kg (very strict form, explosive concentric)
Session 2
Leg press: 400kg Myo-reps
Lat pulldown: 108kg x 6, 98kg x 7
Chin up: Bw + 20kg
Leg extension: 70kg x MR
It was sumo which I haven’t done for some time and was just easing back into it. However I agree with you that my dead lift should be higher, Its never been great tbh.
Today’s session (fasted)
bench: singles ramp then: 110x8,100x9
Ohp (tired from bench: 60x4,50x5
Incline dumbbell press: 44x6
Rope pulldown: 40x8
Neural charge workout (fasted)
hang snatch: 40kg x 3s
bench press: 60kg x3s
Chin up: bw x3s
Vertical jump: 1-2 reps
10 minites incline walking
A quick update. Here you can see clearly that I store some stubborn fat around my naval. Although there may not be a lot there its frustrating as I have lower ab vascularity, quad vascularity and good separation on other bodyparts. I put this down to cortisol and so currently I am decreasing my training frequency, getting more sleep and taking a cortisol lowering supplement
upper back
for comparison