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Training 3/30/2013

Morning weight 165-ish (forgot sorry)
Bodyfat 14.2%

The Workout

SMR – TFL, Pecs
2 minutes on the Air Dyne (The gym was cold)

A1: TGU 1/1

B1: Kettlebell Clean and Press (1,2,3,4,5) (1,2,3,4,5) (1,2,3,4,5) (1,2,3,4,4) (1,2,3,2)
B2: Chin-up + 24kg (1,2,3,4,5) (1,2,3,4,5) (1,2,3,4,5) (1,2,3,4,4) (1,2,3,2)

Note: This was a pretty long workout. I’m going to need a lot more than an hour. Overall much more improvement from last week. I had a solid shot at 75 reps. Left shoulder is holding me back and will be my next focus after I complete my body composition goal.

I did this workout on my restrictive diet, if I had more in the tank I’m sure I would have hit all my numbers.

Speaking of my diet, it is going very well. I have dropped 4% body fat since Sunday. I won’t be able to maintain the same type of gains for much longer. The planned end date is April 10th. I’m not sure if I’ll be able to get to sub 10% with this cycle but I’m confident after my break I”ll be able to reach my goal as I planned it.

Here is how I looked after my refeed day today!

14% Body Fat

I ate a lot of carbs today and still look pretty good!


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