Category: body composition

Progress Week 004

Man this week was a bummer. Mass Mass measurements are weekly averages, in kilograms. Total Start: 100.7 001: 99.1 (-1.8) 002: 98.0 (-1.1) 003: 98.8 (+0.8) 004: 99.6 (+0.8) Fat Start: 33.8 [34%] 001: 32.6 [33%] (-1.2) 002: 30.3 [31%] (-2.3) 003: 30.7 [31%] (+0.4) 004: 32 [32%] (+1.3) Lean Start: 66.9 001: 66.3 (-0.6) 002:…


Workout 010: Press + DL

September 7, 2019 (Friday) Duration: 68 min total – 3:05/set This was supposed to be a rest day, but after hearing about the passing of Glenn Pendlay, I decided I needed to get a session in in his honor. Workout 010: Press + DL Format Exercise Pounds x Reps @ Reps in Reserve; + means…


Workout 009: Squat + Bench

September 5, 2019 (Thursday) Duration: 79 min total – 3:57/set I felt the excuses HARD this morning. Boo-hoo, my hammies. I have DOMs everywhere. I gotta poop. Blah, blah… Workout 009: Squat + Bench Format Exercise Pounds x Reps @ Reps in Reserve; + means 5 or more. Heavy Squat 55×5@+ 75×4@4 95×3@4 115×2@4 140×6@3…


Workout 008: DL + Press

September 4, 2019 (Wednesday) Duration: 69 min total – 3:08/set Since I haven’t been deadlifting too much before starting this failure cut, I felt a little apprehensive about whether I loaded today correctly. I felt sick too, and pretty guilty about leaving my friend in the middle of the night so as to not carpet…


Lift Planning Week 004

Labor Day’s gonna jack my shit up apparently, but more than that I just seem to be terrible at following my own plans, so instead I’ll just lay out some information for how I’d like to progress each lift and I’ll slot things in as I go through the week. Try to keep the shit…


Progress Week 003

Mass Mass measurements are weekly averages, in kilograms. Total Start: 100.7 001: 99.1 (-1.8) 002: 98.0 (-1.1) 003: 98.8 (+0.8) Fat Start: 33.8 [34%] 001: 32.6 [33%] (-1.2) 002: 30.3 [31%] (-2.3) 003: 30.7 [31%] (+0.4) Lean Start: 66.9 001: 66.3 (-0.6) 002: 67.7 (+1.4) 003: 68 (+0.3) Mass Goals I think I was too harsh…


Workout 007: Bench + Squat

August 31, 2019 (Saturday) Duration: 49 min total – 2:13/set Despite getting home late from my Friday shift and being too restless to immediately go to bed, I still managed to wake up early enough to get a gym session in. During the time I couldn’t fall asleep, I wrote up a bench/squat workout to…


Workout 005

August 27, 2019 (Tuesday) Duration: 57 min total – 2:51/set I hate to blame everything on someone else but it’s hard not to. My dad needed to borrow my car on Monday and took so long getting back, I fell asleep. By the time I woke up I was over an hour late for a…


Workout 006

August 28, 2019 (Wednesday) Duration: 34 min total – 2:07/set I really shouldn’t have even bothered today. Gym was crowded, my arms hurt just pushing doors open, should have just rested and come in on Thursday instead and just accepted another x2/wk microcycle. I’m going to have to accept it next week anyway thanks to…


Lift Planning Week 003

Going to optimistically assume I get to the gym four days this coming week, even though it hasn’t been working out so great lately. This is going to have a lot less variety than the first time I did this, as I’m starting to settle into what I want to do for each focus that…