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Old 02-01-2013, 06:25 PM   #165
tomahawk
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Friday 01 February 2013

5/3/1 Wave 4, Week 2, Day 2: 3's

Military Press

1x5 35kg/77lbs
1x5 42.5kg/93.5lbs
1x5 50kg/110lbs
1x3 62.5kg/137.5lbs
1x3 70kg/154lbs
1x7 80kg/176lbs
1x10 62.5kg/132lbs

Close grip bench press

1x15 62.5kg/137.5lbs
1x13 62.5kg/137.5lbs
1x12 62.5kg/137.5lbs

Only 40 total. Seems like a big drop off from 60kg but I'll get it soon.

Supersetted with...

Neutral grip pull ups

3x2 BW

These were no where near as good as yesterday. It seems like I'm very weak at the bottom of the lift. Going to do a bit of research into what can fix it.

Trap bar shrugs - 350 method

2x17 85kg/187lbs
1x16 85kg/187lbs

50 total reps. Up to 90kg next week.

Supersetted with...

DB hammer curl

1x14 17.5kg/38.5lbs
2x11 17.5kg/38.5lbs

36 total reps. Try again next week.

Supersetted with...

Leg raises

3x15 BW

Either I weight these or I start doing hanging knee raises.

Today's session was OK. This is my 10th day low carb so I was expecting to be a bit weaker and it shows in that my higher volume stuff has dropped a little.

I weighted in todat at 250.8lbs which means I dropped 13.6lbs in 10 days. I got my skin fold measured (forgot to write them down) but they had all gone up even from when I started. This means I am lighter and stronger than just before Christmas but my body fat percentage has increased... I have two possible reasons:
  • Something is going pretty wrong in my diet/training but I don't know what.
  • Because my muscles are depleted the skinfold measurements are different to when the muscles are full of glycogen. I don't know the science behind it but I have read some anecdotal accounts after a quick google search.
  • Mike who runs my gym is becoming more skilled with pulling the skin from the underlying muscle and in doing so pinches more skin between the calipers. I this is the case any deviation in error should even out.

More worryingly my waist measurement has gone up (again, forgot to write it down).

This is a long term plan so short term bumps like this won't put me off.
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