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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