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Weight History
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05 May 2016
I overslept this morning, my body was trying so hard to grasp on to every moment of sleep it could get. I woke up with massive DOMS in my legs (Leg Day was on Tuesday). I had to skip my morning cardio and rush out the door. No time to make breakfast so it was the Magic Bullet to the rescue. 1 cup of frozen sliced strawberries, 2 scoops of BPI whey-HD Vanilla caramel, and 1 scoop of greens freak which is flavored with chai tea. Breakfast tasted like an iced vanilla chai tea with a splash of caramel.
No Time to prep lunch either, which has been happening a lot lately, luckily I can do pretty well at the snack bar in my building. I'm eating high calories and "high carbs" today anyways, since its Deadlift day. Tonight's workout is a mirror image of last weeks, with some increases in weight on the accessories, since they aren't meant to be a % of a 1 rep max, I can play with them a bit.
Unfortunately I'm traveling all next week, so Dumbbell workouts only. The following 2 weeks will be the heaviest weeks yet, I'll be working at 95% of my 1 rep maxes for the big 3. After that, 1 week of de-loading/peaking and then I'll be testing my 1 rep maxes to see how successful my re-comp was.
Then, back to the cut. If everything goes as planned, I should start dropping weight very quickly.
Deadlift strength Focus workout tonight:
Barbell Deadlift: 5 sets of 5 reps (85% 1RM) (325 lbs.)
Barbell Rows: 4 sets of 6 reps (185 lbs.)
Lat Pull-downs: 3 sets of 6 reps (175 lbs.)
Stiff-arm pull-downs: 3 sets of 8 reps (72.5 lbs.)
Barbell Curls: 3 sets of 6 reps (85 lbs.)
Incline Dumbbell curls: 3 sets of 8 reps (35 lbs./hand)
Preacher curls (Ez curl bar): 3 sets of 8 reps (75 lbs.)
Hanging leg raises: 3 sets to failure
cable crunches: 3 sets of 8 reps (95 lbs.)
(8 comments)
03 May 2016
As of this morning, Sitting at 183.2 lbs. and 14.05% Bodyfat (caliper).
2 weeks left in my recomp, which will unfortunately turn into 3 weeks due to traveling for work all of next week. I made sure that I am staying at a hotel with a decent fitness facility, but there is only so much I can do with dumbbells and a bench.
According to my plan, the weights that I am lifting at the gym for the big three should be extremely challenging, but as the recomp goes on, they get easier and easier. Normally that would mean to up the weights, but because my plan requires that I lift at precise %s of my 1 rep max for each lift, and I'm not allowed to test my max again until the end, I have to trust the plan.
I am expecting "significant" increases over my pre-cut maxes 3 weeks from now, which will prove my recomp strategy to be extremely successful.
(1 comment)
02 May 2016
Weight:
Lost so far:
Still to go:
Diet followed:
83.2 kg
9.3 kg
0 kg
Reasonably Well
(1 comment)
Gaining 0.1 kg a Week
29 April 2016
I decided to post my strength training philosophy in the "Gym Rats Cutting and Bulking!" group forum. Anyone in the group that's interested should go check it out!
(5 comments)
28 April 2016
Day 18 of my re-composition phase.
Higher calorie day today due to activity. 35 minutes on the elliptical before sunrise this morning and a deadlift focus training session tonight:
Deadlift strength Focus workout tonight:
Barbell Deadlift: 5 sets of 5 reps (85% 1RM) (325 lbs.)
Barbell Rows: 4 sets of 6 reps (185 lbs.)
Lat Pull-downs: 3 sets of 6 reps (170 lbs.)
Stiff-arm pull-downs: 3 sets of 8 reps (70 lbs.)
Barbell Curls: 3 sets of 6 reps (85 lbs.)
Incline Dumbbell curls: 3 sets of 8 reps (35 lbs./hand)
Preacher curls: 3 sets of 8 reps (65 lbs.)
Hanging leg raises: 3 sets to failure
cable crunches: 3 sets of 8 reps (80 lbs.)
random weigh-in this morning, down to 182.4. The weight will zigzag throughout my re-composition phase due to filling up and depleting glycogen, I'm also not tracking my sodium intake since My body fat isn't low enough at this point in time to worry about bloating.
(6 comments)
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