Been a few weeks since my last journal wound up and I've noticed how much I needed it. Makes me feel more accountable for my actions. So thought I would start up a new one. Stats - Height 6ft 1 Weight 101.7kg BF 13.7% (had done with callipers but I think I'm higher maybe 15%) (Will edit this tomorrow when I've done them. Forgot to do them today before my work out) Neck Shoulders Arms Chest Waist (through narrowest part) this seems to be where I hold most fat) Hips Thighs Calf Lifts Dead lift 242.5kg Bench Press 135kg Back squat 165kg Front squat 135kg Push press 115kg O.h.p 97.5kg My goals are pure vanity driven for now. 8% bf (hope to be on holiday end of July/Start of Aug so this is the target) Weight 92-95kg (hope to drop around .7-1kg per week) So the hunt is on....................................
The hunt is on..........8% Training I started German body comp/lactic fresh hold training last week. I will be running this for the next 5 weeks. Not only is this sort of training pretty good for dropping body fat I feel I need a rest from lifting heavy.* I will also be doing cross fit 3xper week on days I am not cross fitting I will do 15minutes of intervals after my work out.*
The hunt is on..........8% Diet. I will be eating very low carb following a Paleo diet 90% of the time. With one re-feed meal per week once I'm under 10% I will allow 2 re-feeds a week. Typical day Meal 1 (rotating poloquins meat and nuts breakfast) this morning was 2 turkey mince patties and almonds Meal 2 150g chicken breast, Brocolli and asparagus Meal 3 left overs from dinner. Today was pork stew. Meal 4 salmon and walnuts Meal 5 chicken with salad Post work out 50g whey 40g dextrose then eating a meal within 60 minutes. Suppliments. Fish oil Multi vit Taurine Glutamine BCAA'S Whey protein. If hungry between meals will have some nuts. Most of all I need to make sure I keep my fats high to help with energy.
The hunt is on..........8% Quick pic from today. ImageUploadedByTapatalk1335804792.365954.jpg Will update with a few more as I go.
The hunt is on..........8% Don't know why pic went up like that. Thought it would be shown in the thread.
The hunt is on..........8% Today's training chest and back DB flat bench press 6 reps 4 second negative Rest 10 secon BB flat bench press 12 reps 2 second negative Rest 10 seconds DB flat bench press 24 reps 1 second negative Rest 2 minutes Set 1 32kg - 50kg - 14kg Set 2 36kg - 60kg - 16kg Set 3 36kg - 60kg(hit 10 reps) - 16kg (same timing as above) Hammer grip pull ups x 6 reps 10 second rest Bent over BB row x 12 reps 10 second rest Seated cable row to neck x24 reps 2 minute rest Set 1 10kg - 40kg - 25kg Set 2 10kg - 50kg - 25 kg Set 3 10kg - 50kg 25kg Cable flyes 3x12 (4 second negative) 10 second rest Cable pull downs 3x12 (4 second negative) Set 1,2,3 30kg - 60kg (total weight on cable) Did 30 minute cross fit work out this afternoon AM session was f-ing great. Was tough as anything and my god could I feel the lactic on the high rep. Burn baby burn!!!
