Where's that 6-pack?

rocky

Pics this morning:

rocky

8 chinups in the first set yesterday - yay!

'm thinking of changing my chin-up routine a bit, go for 5 reps for as many sets as possible, rather than giving my all on the first one, then attempt max reps every couple of weeks.

Also increasing calories a little bit by getting some fat from EV olive oil

I hope to be under 90 kg this Saturday for the first time in... some years!

rocky

89.3 kg, -0.8 kg this week

I increased my calories, eating 2000 cals/day and the weight loss does not seem to have slowed down. I burned 2674 cals/day.

Measured bf% 11.5%, mirror says ~14%.

I've added peanut butter whenever I'm low on any given day, 570 kcals/100g yum! Also made protein bars using the recipe from another thread. Got the Myprotein choc nut whey, tastes like a Ferero Rocher shake

JJayoo

2nd pic = Badass traps

rocky

Am I estimating my bf correctly, 14%? Even though calipers give 11.5%, I've read that the Jackson-Pollock formula that I use here:

http://exrx.net/Calculators/BodyComp.html

normally underestimates by up to 3% when compared to a DEXA scan.

Warning trap pic! :pac:

rocky

Thought I'd post my lower body workout today:

Squat
warmup bar x 10, 50kg x 4
worksets 70kg x 5, 60 x 6, 50 x 7

Deadlift
warmup 50 kg x 10, 80x 4
worksets 100x 5, 90 x 6, 80 x 7



I started into Reverse Pyramid training, after warmup, directly the heaviest set x 5-6 reps, take 10% off, x 6-7, take 10% off x 7-8.

Knees are acting up so I;m not pushing squats too heavy, I'm only trying to maintain muscle mass while on the diet.

Previous Leg workout I did sumo deads because of dodgy right knee.

Measurements tomorrow morning

rocky

Still sore from the leg workout, probably will postpone the upper body to tomorrow. I'm thinking of buying a foam roller, some people seem to get good results from it, and Kingfisher Renmore doesn't have them. Maybe I should ask will they buy some...

89 kg yesterday, -0.3 on last week. Slower than I would like, but the mirror shows good improvements. Calipers resulted in a bf% of 10.2% :rolleyes:, so I'm going with ~13.5%

yesterday's macros:

calories 2,220
Fat 99.5 (40%)
Carbs 143.0 (26%)
Protein 187.6 (34%)


On Thursday I'm off to a 1 week carb-up in Tenerife

rocky

Upper body

Chinups: 7, 4, 4, 3, 3, 2 a few times between other exercises

Benchpress:
60kg x 5
60 x 5 wider grip
60 x 4 narrower grip
50 x 8
50 x 7

various shoulder presses, 3 sets of 40 kg x 3

rack pulls
50kg x 8
80 x 5
100 x 5
120 x 3
130 x 3
140 x 1

Wanted to see what 1.5xBW feels like... heavy.

Maybe I'll join the race to 170 for rack pulls :rolleyes:

rocky

Sep 8, before holiday: 88.6 kg
Sep 16, after 1 weeks holiday: 91.1 kg
Sep 18, 3 days later: back to 88.6kg, lost water weight

Today Sep 25: 87.7 kg
BF% measurement: 8.71
Reality: 11.7

We had a huge meal in Tulsi last night (Chicken Pasanda, pilau rice, garlic nan), after eating only ~550 calories for the day. Same weight today as yesterday morning, so all good.

0.9 kg lost in a week, a bit much, but at the starting point I probably still had some water weight after the breakfast and dinner deserts. I'll continue with 2k- 2.2k cals a day for the next week.

Today I'll train fasted for the second time. First time was on Thursday.

rocky

rocky

2pm-fasted workout

3pm-30 grams hazelnut choc whey

4pm-meal1: 150g fried salmon, 120g mash potato, 200g cottage cheese, 100g Tiramisu

8pm-meal2: 4 scrambled eggs with 2 tbsp yogurt, 100g grilled chicken breast, 200g low fat cottage cheese, small piece of bread

11pm-smoothie: 75g frozen raspberries, yogurt, 125g skim milk, 30g choc whey

Totals: 2,164 calories
protein 211.4 40%
fat 91.3 38%
carbs 121.7 22%

rocky

Your BMI:
24.81

A BMI between 18.5 and 25 is considered healthy.
The healthy weight range for your height is between
144.2
lbs and
194.8
lbs.
Your weight is within this healthy range.

Looks like I was overweight until today.

Raze_them_all

BMI can't differenciate between fat and muscle. Pay it no attention. Body fat % is what matters

rocky

Updated pics:

rocky

full body workout:

Chins: BW x5, x5, x5, x4
Dips: BW x 5, x10, x10, x8
Squats: 50kg x 8, 70kg x 7
OH press: 40 kg x 8, x6, x5, 30 kg x 10, x 10
hang cleans: 40 kg x 10, x8, 30kg x many

Keeping all muscles exercised more important than increasing weight while dieting. Happy enough with the dips, seem to be progressing nicely.

Only had 30g whey before workout, not sure if this almost fasted training is working out as smootly as I'd like - felt really tired a few times during the workout.

Also started the OH presses and hang cleans one or 2 weeks ago, I like the pump I get in the shoulders.

I'm not doing deadlifts atm because of the ungodly recovery time I need after.

rocky

re-starting the log to keep track of weights session to session.

full body yesterday

DB bench press
24kg x 8, x7
26kg x 6, x5

chinups
x5, x5, x7, x4

squats
warmup, 60kg x 3, 70kg x 3, 80 kg x 3

smith BNP
30kg (not counting bar) x7, x7, x7

cable crossover
warmup, 16.?kg x10, 18.?kg x7, 21.?kg x7, x5

barbell row
60kg x10, x10

abzzz 55kg x5, 65kg x8, 75kg x8

rocky

Upper

DB press
24kg x10, x10, 26kg x 6

Incline DB press
26kg x 6, x6

Cable xover
21.kg x 10, 23kg x8, 23kg x5

Chinups
x5, x5, x5, x5

BB row
50kg x10, 60kg x10, 70kg x10

Back extension
55kg x13, 105 kg x10, 85kg x10

Abzzz x many

rocky

Bench Press
40kg x13, 50kgx 10

Chinups
x10, x6, x10

Squat
50 x6, 60x3, 70x3, 80x3, x3, x1, x1

cable xovers
13kg x10, 16 x10, 21 x10, 23x8, 26x8

rocky

DB bench press
26kg x7, x7
28kg x7, x6

Chinups
x8, x10, x8, x5

Squats
50kg x6, 60kg x3, x3, 70 x4, 80x4, 90x2

BNP 30kg x7, 7, 7

Cable xover
13 x10, 16x10, 23 x8, 26x8, x7

rocky

incline DB bench press
26 x7, x7
28 x7
30 x7

chinups
x10, x5, x8

BB row
50 x12, 60x12, x10

squats
70 x5, x5, x5

cable xover
13 x10
18 x8
23 x10
26 x8
26 x6

abs

rocky

DB bench press
max 30kg x7, x6

Cable xovers
max 28kg x10

inverted rows
x15, x15, x10

squats
max 70kg x5