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Old 12-09-2009, 08:24 PM
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iron_worker iron_worker is offline
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
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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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