Rained today, no bike. Normally have a day off between overhead and deads, but a short week due to a holiday is messing with the schedule.
Weighed in at 185.1 on the bio-imp scale (more on this at the end) and 186.4 on my normal scale pre-workout.
Warm-up: Skip 3:00 min, 15 push-ups, 10 pull-ups, Skip 3:00, 15 push-up, 10 pull-ups wide-grip
Deadlift super-set with seated machine flat bench press: 30 sec rest between movement, 2.5 min between sets
A1 Dead: 12x95 | 8x155 | 6x195 | 5x235 | 5x255 | 5x295 | 6x345
A2 Press: ----- | 12x60 | 12x80 | 9x90 | 6x100 | 5x100 | -----
T-Bar Row: 1.5 min between sets, 2.5 min for last set:
15x1 plate | 15x2 plates | 11x3 plates | 7x4 plates | 3x5 plates | Drop 3x5, 3x4, 3x3 plates, crash, burn, ugly WTF
Seated legs curls super-set with wide false grip lat pull-down:
C1 SLC: 20x145 | 16x160 | 13x175
C2 LPD: 10x70 | 10x80 | 7x90
Hanging leg raises super-set with DB side bends:
D1 HLR: 12xbw | 12xbw | 12xbw
D2 WSB: 10x60 | 10x60 | 10x60
Stepped on the bio-imp scale. BF went up be 1.1% to 20.1%?, Lost almost 4 lbs of LM while gaining under a lb of fat? REALLY? Diet has been meticulously tracked and if anything I have been below the 20% hypo-calorie mark with 1.25 to 1.5 gm of protein / lb of LM and this is the result? A case of the WTF's mate! FWIW, the resistance was 410 ohms today versus 380 2 weeks ago, not that that should make a big difference.