Saturday, January 19, 2019.
Meso #1, Micro #1/4, Session #4/4
Warm-Up: ~20 minutes
Squat:
- 6 reps @ 55%
- 2 sets x 4 reps x 73 kg (161 lb)
- This intensity training zone requires a minimum of four reps. So, I decided to add more two reps on the second set
- 9 reps @ 65%
- 3 sets x 3 reps x 86 kg (189 lb)
- 5 reps @ 75%
- 1 set x 3 reps x 100 kg (220 lb)
- 1 set x 2 rep x 100 kg (220 lb)
- 2 reps @ 85%
- 1 set x 2 reps x 113 kg (249 lb)
- In all sets I paused on the last rep… just to torture a little bit
RDL:
- 6 sets x 5 reps x 45 kg (99 lb)
- Preparing for the DOMS…
Training Session Stats:
- 40 minutes
- Workout at 17 to 20 hours fasted
- Good energy and body working well, but training sessions requires short time. Something below 75 minutes, and a maximum of two comps
Other Stats:
- Intake: 1760 cal
- Protein/Fats/Carbs: 106/136/28 g
- K/AK index = 1,66 > 1,50: keto ok
One lift to register my track: my band assisted pull-ups from previous training session