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have you been taking your BF% at all?
also
Doing a lot of kb work will develope your arms, shoulders, traps and upper back much more than most exercises do. so you might be building more muscle than you think.

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^ perhaps dave, but so many people talk about recomping, and to me it sounds like bullshit. You can safely lose roughly 2lbs of fat a week, but there is no way in hell your gaining 2lbs of muscle in a weeks time. I know this is a very general way to think of it, but I just want to lose fat, and gain endurance, right now adding muscle isnt my first concern, although I would like to save most of what I have

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I think recomp, 2lbs of muscle and 2lbs of fat in a week, is bs but I do beleive in recomp over an amount of time. but my answer to your diet question is on the other thread you posted. which I'm going to right now.

Thanks dave, I'm going to switch up to lifting 3x a week like you mentioned in the other thread. I'll start that up monday.

Wed:

squat press 5x5
alt
single arm swings 5x5 (65lb)

jab swings 5x6
alt
side lunge 5x6

band work 3x20
alt
fore arm bar 3x20

I decided to try some new stuff with this workout, and everything went well. very tiring workout, but I'm not as sore as I thought I would be today.

wt: 252
diet has been consistant

Have a happy 4th everyone ... even if your not from the states, take this opertunity (or excuse) to have some fun!

Ok, per Dave's advice I'm going to start 3x week now. Here is this weeks first workout.

Monday:

Double clean an press 5x5
alt
alt bent over row 5x5 (65lb)

Double Squat 4x5
alt
alt snatch 4x5 (65lb)

windmill (l,r) 1x5

band pull overs 2x20
alt
fore arm curls 2x20

My number of sets dropped slightly due to incorperating heavier wieghts. The snatches fatiqued the hell out of me, and my joints werent exactly ready for the impact that the snatches had. I was a bit disapointed by the windmills, I lost form badly after the first set, I was so fatiqued from everyting else this really suffered. I'll have to work on that.

it will be aight with time hrdgain. just give it a few weeks

yeah, I dont think it will be a problem to acclimate to this workout. I was actually pretty proud of myself for doing 4x5 on snatches with both arms at that wieght. After the first set i really only thought I would get one more.

do you have a designated place you go, or are you trying this in your apartment

Nope, i do this in my apartment. Its actually a lot easier that way, with my schedule i really only have about an hour to get this done, so walking back and forth to the gym really takes up too much time.

i hear that. well as long as you arent getting people who live under you to knock on your door i guess your good