Workout for Friday, August 6, 2010

I went out to my cabin after I went to the gym on Friday, so I didn’t get a chance to upload my workout.

I don’t really remember what I was going to rant about so this is going to be pretty bare-bones.

Workout for Friday, August 6, 2010

Weight: 167.5lbs
Body Fat %: 16.2%

Start: 10AM
Finish: 12:09PM

Bench Press

1. 45lbs x 5
2. 45 x 5
3. 55 x 5
4. 75 x 3
5. 95 x 2
6. 110 x 1 (the second rep was horribly dirty and the third didn’t reach lockout, obviously staying)
7. 95 x 5 (increase)
8. 80 x 7 (increase)

I’m not horribly concerned. My chest is probably still pretty fucked from the depletion workout that I over-volumed on. I felt pretty fucked yet from that coming into this workout. I don’t know how I’m going to sort out my B workout just yet, but at the time what I knew was that I wasn’t ready to be doing deadlifts and I didn’t have time to sort out an alternative program aside from the one I had readily available.

Incline Bench

1. 50lbs x 5
2. 90 x 2
3. 100 x 4 (one less than what I was going for, stay)
4. 85 x 7 (increase)
5. 70 x 8 (increase)

ChinAss (bodyweight = 172)

1. 42lbs x 5
2. 42 x 5
3. 72 x 5
4. 87 x 3
5. 107 x 5 (this pissed me off, I really have to keep the work set on the same line in my notebook as the exercise name)
6. 127 x 3 (fortunately I didn’t lose a rep over it, stay weight)
7. 107 x 5 (increase)
8. 87 x 7 (increase)
9. 77 x 9 (increase)

Overall this exercise went pretty well, though I was ready for a nap by the time I finished here.

Stationary Bike

3.17 miles, 22:11

Level 1 intensity. Just too tired to go the distance this day, really.

Notes

I’m pretty solidly 20lbs away from being 5% bodyfat. I mean, of course I should be taking these measurements as dry as possible. But I’ve started my proper LeanGains-inspired fasting protocol on Sunday (August 8) and I’ve gotten my yohimbine and BCAAs in the mail, along with complimentary fat caliper (“free gift” for spending an excessive amount of money on supplements.) On Tuesday I’m going to take measurements with both the bio-impedance meter at the gym, as well as taking a skinfold measurement of my gut.

There’s a three-site measurement method with the calipers as well, but having tried to measure my chest on my own made me realize I only measuredly care about the fat loss around my navel, so, that’s what I’ll be pinching.

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