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Did stats this morning. Measurements are dropping, weight's barely moving.

Gym time:

Bench
95 3x6

OH BB Row
90 -3x6

45 grip 3/4 DB fly
15's - 3x10

Face Pulls
60 - 3x10

Rope Crunches
70 - 3x10


40 minutes steady paced tready incline intervals:
Pace at 3.7 throughout
Inclines by time:

0-5: 0
5-7: 3
7-8: 1
8-10: 4
10-11: 2
11-13: 5
13-14: 3
14-16: 6
16-17: 4
17-19: 7
19-20: 5
21-23: 8
23-24: 6
24-26: 9
26-27: 7
27-29: 10
29-30: 8
30-32: 6
32-34: 4
34-36: 2
36-40: 0

Refeed day!! PWO carbs were 3 ice cream sandwiches lol. I'll be making apple pancakes soon and some nachos with FF cheese. Maybe some oats to finish off the night.

this is why i shouldnt read things when i first wake up . . . i was sitting here thinking "OH BB Row"? how can you do a row overhead?

;-)

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It's an advanced technique

Overhand grip

Yesterday...

complexes.
RDL>Row>Hang Clean>Front Squat>Push Press>GM
6 reps each, 5 cycles, 45 sec RI

Ouch.

20 minutes SS. A little nauseous afterward for some reason.

Today...

took the day off. Had a ton to do and I wasn't feeling like lifting today. Plus it's been a few days since I had a day off.

New PP shipment got here today

RDL
100 - 3x6

circuits, 12 rep per, 3 cycles:
Supine hip ext to leg curl, reverse lunge, pull through, rope crunch

Unil calf raise
70 - 1x12/side

20 min SS

Circuits:

push press>lat pull>DB unpright>straight arm lat pull>skulls>BB curl

3 cycles, 2min RI between

One of the fun things about doing circuiits is how vascular I get by the end of a cycle

HIIT:

30/60, 10 cycles, 5 min w/u, 10 min c/d

I was dripping sweat like crazy at the end of that one.


I'll be moving into doing mainly circuit work now. Also going to be cutting cals some more 6 weeks til the next show. Probably going to start running some true SFP sessions starting next week.

One day im gonna have the dedication you have.....ok maybe not, but all your hard work definitely shows! It will be cool to see pics from your next show!

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Thank you

I've been slacking on doing some progress pictures. Well, the guy that takes my pics for me has been really busy too Hopefully I'll have some done by the end of this next week.

60 minutes moderate SS.

I'd only planned on doing 40 but I got sucked into a tv show

Off day today. Wandered the property a bit but I wouldn't quite call it cardio Mainly did some goofing off in the kitchen, coming up with some new recipes to keep things lively on this diet. Came up with some pretty darn good zucchini pancakes. I know, sounds gross, but they're not Next time I hit the grocery store I'm gonna try a new 'cookie' recipe I found.