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Tuesday measurement checks.
Still going strong with the workouts. Monitoring my BF as I work on a gain cycle. I'm holding pretty steady at 13%. I need to start measuring shoulders / chest / arms / etc to check on progress.
WO yesterday was difficult
3 sets x 6 pull ups and 6 snatches at 45 #
3 sets x 7 pull ups and 5 snatches at 75 #
3 sets x 8 pull ups and 4 snatches at 95 #
My form is REALLY bad for snatches. I may do my extra work on a bunch of low weight snatches to work on form tonight or Thursday. My pull ups are getting stronger. I can get in ~9-10 without a band now.
WOE has changed to gain cycle. I needed to mix it up a little. I'm still eating high quality foods, but many more calories (bumped about 500-600 calories) If I get back to 15% BF I'm going to switch back to lean cycle, but right now I'm such a "beginner" in the gym that my LBM gains are strong.
Goal Re-statement: 2/2/2017
"On March 31, 2017, I maintain my ideal weight and health by measuring a 10-12% body fat and 32 inch waist. I do HIIT exercise a minimum of 3 days a week and focus on increasing muscle strength and general mobility. I eat in a simply structured manner with focus on lean meats, substantial vegetables, and minimally processed food. My ultimate goals are to lead a medically healthy (low cholesterol, good BP, etc.) lifestyle and consistently monitor those results to help in personal longevity and to be a good example."
32" waist goal met.
Actuals:
SIC Fitness: M, Tu,Th joined the "open" competition at the gym
Fasting: I have been fasting until 1145-12 typically each day and done eating by 8-830. Been having trouble getting past 10 am some days without a snack.
Cut Plan:
WOE: Eating healthy meals and only when I plan to. Three meals a day at 30/30/40% kcal. Morning fasting 16:8.
WOEx: HIIT M,Tu,Th; Misc cardio and exercise throughout week. I may start going Fridays too.
Measurements:
Waist Measure: 32" on 3/7 = +/-0.00" (32" IS MET!) **Couldn't find tape again.... kids.
BF %: 12.7% on 3/14 = -0.0% (Goal is 10%)
Tues # (based on Trend Weight): 179.8 = +2.3# from 3/7
Est LBM: 157.0 = +1.12#/wk (4 week average) = +2.0# from 3/7
Est Fat: 22.8 = -0.34#/wk (Need to lose 5.4# for 10% goal) = +.3# from 3/7
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81,6 kg
Sejauh ini Berkurang: 1,6 kg.
Sisa: 4,4 kg.
Diet diikuti: Cukup Baik.
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877 kkal
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Lemak: 20,51g | Prot: 96,65g | Karb: 82,67g.
Makan Pagi: Coffee. Makan Siang: Birds Eye Steamfresh Asparagus Spears, Nature's Own Honey Oat Bread, StarKist Foods Low Sodium White Albacore Tuna, Vlasic Dill Relish, Kraft Miracle Whip Dressing. Camilan/Lainnya: Bananas, Great Value Organic Ground Flax Seed, GNC Lean Shake Burn. lagi...
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Memperoleh 1,0 kg dalam 1 minggu
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 Komentar
There you are! Haha, I was beginning to wonder where you'd run off to! Looks like you're gaining more muscle weight if your BF % is holding steady, so it seems you're on track! :)
14 Mar 17 oleh anggota: Meadow Mist
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Concentrate more on pull ups. They really help with lats and back. I'm 56 and do 10 sets and mix it up some days no weights, others 30lb, others 50lbs. I love these and at 56 years old I can do 25-30 no weight reps all good form.
14 Mar 17 oleh anggota: adamevegod
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@Meadow --> The website notifications are all messed up so I don't get them online or in my email anymore. It's weird. I had to take a little break because of some severe headaches I've been getting.
15 Mar 17 oleh anggota: Timg2500
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@adamevegod --> Kinda goes along with what I said to Meadow. I tweaked something in my left trap muscle and it's giving my extreme headaches, especially when I lift heavy. I couldn't even get in 3 banded pull ups yesterday before I hopped off. I'm headed to the chiro today to try to work it back out. Ordered a couple lacrosse balls yesterday too to do some self massage work. I just focused on an ab workout last night to get SOMETHING in.. leg raises, reverse crunch, bicycle crunch and planks. It didn't wind be but it burned a bit.
15 Mar 17 oleh anggota: Timg2500
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Aha - when I work the traps, I also get a little residual pain at the base of my skull - so I changed the move and went slightly lighter. The muscle tense up I suppose and create other things in other places. Hope all is well now - good luck with the bulk.
15 Mar 17 oleh anggota: HCB
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Awww, feel better, Tim! *hugs*
15 Mar 17 oleh anggota: Meadow Mist
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