Training Log & Simple Weight Loss

Posted: March 11, 2011 in Uncategorized
Wednesday, March 9, 2011 @ SAS

SMR – pvc, stick and lax ball.
Dynamic Warm-up.

a1) Military Press 3 @ 70%, 3 @ 80%, 3 @ 90% using 245 as working max.
5 @ 95, 5 @ 135, 3 @ 170, 3 @ 195, 5 @ 220 – nothing insane here. I will push the military a little bit harder in the next little while as I feel my strict pressing has fallen off a little.

a2) Neutral Grip Chins with Fat Gripz 3 x 8 – pretty solid here.

Squats 5 @ 135, 5 @ 225, 3 @ 315, 1 @ 405 (belt), 3 x 3 @ 475 (belt), 10 @ 365 – these were pretty good but I was out of my groove a little. My last set with 475 was the best.

b1) Back Extension 3 x 15 @ 25lbs behind head
b2) Weighted Sit-ups 3 x 10 @ 35lbs behind head

My bodyweight has gone down to 255-257 most days and I am going to take the next few weeks to see if I need to bring it up a little. I feel better at this weight and feel way better conditioned than I did when carrying around 20 extra lbs. I need to find a happy medium where I feel good and I can still hold on to my static strength gains.

Since I feel like people may ask me, here is how I dropped about 20lbs in 10 weeks:

6am – 2 scoops whey
8am – 4 eggs, bacon, cup of oats
1030am – 2 scoops whey, 2 tbsp PB, 0.5 cup oats
1230pm – meat, veggies
3pm – same as 1030
530pm – meat, veggies
WORKOUT DAY – before/during: 35 g carbs from gatorade, after: 2 scoops waxy maize, 1 scoop protein
10pm – 2 scoops whey, 2 tbsp PB

Is this perfect? No. But it worked pretty well for me, I felt a lot better and had good energy levels.

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