Ok, I need *some* carbs

Weight: 158.2lbs
Body Fat: 20.3% (scale is wavering, yesterday was 158.3/19.1%)

Workout:

Db Squat – 30x6, 40x10, 45x7, 40x10
Grasshopper Pushup – 5, 5, 3 (no energy, feels weird to do still)

Db Renegade Row – 15x8, 20x8 (really no energy now)
Db Split Squat – 15x8, 20x8 (definitely feeling it, but exhausted)

Stability Ball Rollout – 10, 10
Burpees – 8 (nothing left in the tank *but* then did 2 proper pullups!)

Personal Best:

Db Squat – 45  (almost matching barbell!)
Db Renegade Row – 20

Comments:

My muscles are getting stronger, but between a lack of and some stress early on today, it was definitely a sub-par workout. Carbs, j’accuse! Actually, it’s been a lack of carbs and I must return to tracking what I eat more carefully. Even still, it was great to get another personal best. My stomach is feeling less bloated even if there is still a small-ish spare tire going around my midsection. Really looking forward to Saturday and beyond.

A good workout is just one emotion away

Weight: 158.9lbs
Body Fat: 19.2% (finally seeing a bit of progress)

Workout:

Db Chest Press – 30x6, 40x8, 40x8, 45x8
Db Bulgarian Split Squat – 8, 15x8, 20x8, 25x8 (solid)

Db Inc Row – 20x8, 25x8, 30x8 (totally new feeling for rows)
Sta Ball 1-Leg Curl – 10, 10, 10 (killer!)

Conditioning Circuit
Elevated Pushups (12), Inverted Row (12), Y-Squat (15), Db Swing (15)

Personal Best:

Db Press – 45 (previous 40)
Db Bulgarian Split Squat – 25 (previous 20)

Comments:

After not seeing the scale budge for an entire week on body fat percentage, today’s weigh-in was a welcome change. It’s becoming more and more apparent that the older I get, the longer it takes for any change to occur. When I did BFL nine years ago, every day the scale weight (and bf%) dropped.

Speaking of weight, I really don’t want to get any lighter but just gain muscle. At the same time, I’d like less fat for the beach but we’ll see what happens in the next week. I still don’t think I’m eating quite enough, but things have been going in a million different directions lately and I’m just happy to have kept eating cleanly :)

I did switch workouts – I’m now on the TT Bodyweight 1000. An ok workout today, hopefully the next one will be better.

Could use some rest

Weight: 157.2lbs
Body Fat: 20.2% (the scale is getting tossed soon)

Workout:

Deadlift– 60x6, 70x8, 80x8
Db Shoulder Press – 20x8, 25x8, 25x8

Chin-Up – 6 (jumping), 1(real)/3(lowering), 2(lowering) 
Dip – 8, 8, 10 (last two sets close-grip pushups)

5x5  – E-Z Bar Skull Crushers (35lb) and Db Curl (15lb)

Db Curl – 20x5

Farmer’s Walk – 50lb dumbbells for 20s (owww)

Personal Best:

Deadlift – 80 (previous 70)

Comments:

One of the things I really like about consistent exercise and clean eating is that you can immediately tell when your body is not running at full capacity. Today, for instance, I could feel fatigued muscles and nowhere to pull strength from; I think I need to up my carbs a bit. I know I could have hit a higher personal best on the deadlift for sure. The dips are annoying me; we don’t have a proper dip station and using the makeshift one just doesn’t cut it. Switched to slow, very-close-grip pushups instead.

Still put in a reasonable workout, but couldn’t push as hard as I liked. I also think I need a bit more rest; hopefully the next two days off will help with that. For some reason I was woke up around 4:15 and took ages to fall asleep last night; that didn’t help much either.

As in the last post, seriously considering going to back to bodyweight / core training for the next week. Will have to leaf through my TT manuals and decide what to do.

On the right track

Weight: 157.9lbs
Body Fat: 20.2% (the scale lies)

Workout:

Squat – 80x8, 90x8, 100x6
Hanging Knee Raise – 10, 10, 10

Bb Split Squat – 20x8, 35x8, 40x8
Db RDL – 30x8, 35x8, 40x8

Db Bulgarian Split Squat – 15x10, 20x10, 15x10
Calf Raise – 15x8, 20x8, 15x8

Personal Best:

Squat – 100 (previous 95)
Barbell Split Squat – 40 (previous 30)

Comments:

Progress continues. Tried having a small shake before the workout, but making it without a blender proved futile (it was quite early). A good workout today although I felt tired starting out even though yesterday was a rest day. I think cutting and hauling trees may have taken too much out of me; will cut back on that a bit so I can concentrate on workout. Hoping to see body fat drop below 19% before the drive next Sunday. Also, I think I need a bit more core work – I could feel a bit of lower back usage for squat and RDLs.

Almost back in the groove

Weight: 157.4lbs
Body Fat: 20.1% (bleh)

Workout:

Db Press – 30x6, 35x6, 40x6
Db Row – 30x6, 35x8, 40x6

Db Inc. Press – 30x8, 35x8, 35x8
Db Fly – 15x10, 20x10, 20x10

Bench Press – 90x5/90x4, 90x7/80x5, 70x12
Wide-Grip Seated Row – 70x12, 80x12, 90x8/80x4

Personal Best: Db Press (40), Db Row (40), Db Fly (20)

Comments: Definitely feeling better, although there is still remnants of weakness from the break. Was great to get the personal bests early on in the workout, but it was at the expense of the final bench press set. Still good though, should help me the next workout to increase on all of them. Rest tomorrow and then back for Thursday and Friday. Hoping to see body fat percentage drop a bit before the trip. Feels like I might be putting on some muscle.

Countdown to sun

Weight: 342.6lbs (heh)
Body Fat: 200% (at least)

Workout:

Deadlift – 40x6, 60x6, 70x6
Db Shoulder – 15x8, 25x8, 25x8

Chinup – 6, 3, 3 (all from standing)
Dips – 8, 8, 8 (going to try weighted next)

EZ Bar Preacher Curl – 35x8, 40x8, 40x4
Lying Db Tricep Ext – 15x8, 20x6, 15x8 (15 is too easy, 20 too hard)

Db. Incl. Curl – 15x12, 12x12, 12x12 (!)
Tricep Pulldown – 20x12, 30x12, 20x12 (very tough to move arms)

Personal Best: N/A

Comments: Typical workout after a break; could feel my muscles weaker than normal but still pushed through. Will weigh in tomorrow. Felt much better after workout and looking forward to a strong effort for the final two weeks.

Legs are quite wobbly now

Weight: 158.6
Body Fat: 19.1%

Workout:

Squat – 65x8, 80x8, 95x8
Hanging Knee Raise – 10, 10, 10

Barbell Split Squat – 30x8, 30x8, 30x8
Db. RDL – 30x8, 30x8, 30x8

Db. Bulgarian Split Squat – 15x10, 15x10, 20x10
Standing Calf Raise – 8, 15x8, 20x8

Personal Best: 95lb squat

Comments: Legs have been sore since the previous workout and I started off today with less power than I liked. Had to rest a bit more between sets but still managed to get a personal best and increase the weights for the last superset set. Very happy with the results :)