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Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Monday Dec 7th/2009 Bench bar x 10 135lb x 5 165lb x 3 185lb x 2 210lb 5x5 I surprised ...


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Old 12-07-2009, 08:45 PM   #1191
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Monday Dec 7th/2009

Bench
bar x 10
135lb x 5
165lb x 3
185lb x 2
210lb 5x5

I surprised myself and completed again. It was a pretty tough push though.

Squats
bw 2x5
bar x 5
135lb x 5
185lb x 3
225lb x 1
240lb 5x3

These don't feel light but I don't think 5x3's ever do...

Standing Rows
175b 5x5

Thoughts

Well I'm relunctant to go but I think I'm going to the doctor tomorrow morning. I've tried lots of stuff to be more regular but its starting to worry me... Wish me luck thats its something real minor.

IW
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Old 12-08-2009, 06:12 AM   #1192
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Tuesday Dec 8th/2009

Well I was going to get up and go to the Dr. today but my car wouldn't start... its -33C without the wind chill this morning. Holy F it got cold fast...

Anyways, I had some "activity" this morning so I'm happy about that. lol Hopefully it continues.

IW
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Old 12-08-2009, 06:43 AM   #1193
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Didn't plug your car in ?
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Old 12-08-2009, 09:09 AM   #1194
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No, my buddy was going to drive today so I forgot. Had to cab it today. What a waste of money. Oh well. I will set my timer up 2nite so it should come on for 3-4 hrs before I start it. That'll be good.

IW
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Old 12-08-2009, 04:15 PM   #1195
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that sounds shitty.
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Old 12-08-2009, 07:14 PM   #1196
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Tuesday Dec 8th, 2009

Tmill - 30mins

IW
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Old 12-09-2009, 09:24 PM   #1197
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Wednesday Dec 9th/2009

BW: 185lb

Military Press
bar x 10
75lb x 5
95lb x 3
115lb 5x5

I may have started a touch heavy but I'll have xmas break to re-evaluate where I'm at with the lift and adjust if necessary.

Deads
bw squats 2x5
mobility work
60kg x 5
100kg x 3
130kg x 1
145kg (319lb) 3x3

The first set seemed real heavy compared to the second. I attribute this to the shitty warmup/acclimation.

Pull Ups
bw + 10lb x 3
bw + 20lb 2x3
bw + 10lb 2x3

EZ Bar Preacher Curls
60lb x 6
40lb x 12
50lb x 9

These are much harder than I thought. Hence the rocky start.

Thoughts

Well I think I have my diet now sorted out and digestive problems seem to hindsight... Finally. I'm down to 185lb and I would estimate myself to be 12% bf (I am looking around for someone with calipers to confirm).

This is my best estimations of my progress since I started roughly 2 months ago.

START
Weight 190lb
BF% (est.) 16%
Lean mass 159.6lb
Fat mass 30.4lb

NOW
Weight 185lb
BF% (est.) 12%
Lean mass 162.8lb
Fat mass 22.2lb

DIFFERENCE
Weight -5lb
BF% -4%
Lean Mass +3.2lb
Fat mass -8.2lb

So seeing as these are estimated BF% it could be off but I've had a few tests in the past so I am pretty confident that I am close.

Recomping is cool!

IW
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Old 12-10-2009, 04:31 PM   #1198
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Thursday Dec 10, 2009

Tmill - 40mins

IW
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Old 12-10-2009, 07:34 PM   #1199
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How did you get your bf % ?
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Old 12-10-2009, 10:02 PM   #1200
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They are estimations like I said but I think I'm pretty accurate. I've had 3 or 4 tests before so I have a pretty good feel for my body.

I could be horribly wrong as well. lol

IW
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