Rep Maxes and Bodyfat Percentages

So I’ve finally completed my first cycle of the Berkhan workout and I’m already eying up other, more-Russian protocols. Shame on me.

Doesn’t mean I’m abandoning this cycle. Far from it! I just wish my curiosity would have been satiated having found something that’s working for me on many levels. Not just progression but in flexibility and simplicity. If you care to look at the original workout, you’ll notice what I’ve modified: lat pulldowns for lack of chinning ability, more machine work overall, and focus on side delts rather than overhead pressing movements.

I’m now going to give a shortlist of stats from those workouts, mostly so that I can setup the workouts to come much quicker than trying to locate those individual posts. In actuality I’m probably spending more time putting this together than I would have with individual setups in my notebook… but hey. Whatever.

Remember that the last three exercises of A1 and A2 are the same, so the progression there is linear and I’ll only actually be listing the numbers under A2.

Also noted is the intended (set x rep-range) for given exercises.

A1 – April 27, 2010

163lbs. ~ 16.9% fat

Bench Press 8RM = 80lbs. (2 x 6-8) ~ This is free weight.
Incline Press Machine 5RM = 105lbs. (1 x 6-8) ~ I let this one slide because this machine only operates on 15lbs. jumps.

B1 – May 1, 2010

163lbs. ~ 16.3% fat

Deadlift 3RM = 135lbs. (2 x 2-3)
Lateral Raise Machine 8RM = 80lbs. (1 x 4-6)
Leg Curl 10RM = 55lbs. (1 x 8-10)
Leg Extension 10RM = 65lbs. (1 x 8-10)
Pulldown 8RM = 105lbs. (1 x 6-8)

Keeping in mind that single-set exercises are to be done to failure.

A2 – May 5, 2010

161lbs. ~ 15.6% fat

Incline Bench 8RM = 70lbs. (2 x 6-8) ~ This is free weight.
Wide-grip Horizontal Press Machine 8RM = 80lbs. (1 x 6-8)
Hammer-grip on the same machine as above 8RM = 60lbs. (1 x 6-8)
Pushdown 12RM = 32.5lbs. (1 x 10-12)
Pulldown 10RM = 105lbs. (1 x failure)

TAKING A BREAK DUE TO ILLNESS

B2 – May 18, 2010

169lbs. ~ 17% fat

RDL 3 Reps @ 80% = 105lbs. (3 x 3)
Pulldown 4 Reps @ 80% = 85lbs. (3 x 4-6)
Lateral Raise 4 Reps @ 80% = 65lbs. (3 x 4-6)

That’s 80% of projected 1RM.

I’m not going to bother listing my sauna stats. That’s going to be such a subjective, personal, as-needed thing that I only need the record from one session to the next rather than over time.

First session, 34 minutes total, 2.5 lbs. (There, that’s plenty.)

Second Cycle A1 Workout Date: May 24, 2010.

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Upper/Lower Body Split

Ughhh…

I feel like I’m speaking heresy. But I’m “using a four-day upper/lower body split, in combination with an hour of cardio daily, to lose fat.”

It’s in quotes so people can mock me when I go back to a pure workout for real men.

Today I found out I can’t make PRs in squats and deadlifts after four days of low-carb/low-calorie dieting. Who knew?

Stats
Total Weight: 164lbs.
BF%: 17.8
Fat: 29.192lbs.
LBM: 134.808lbs.

Today was a… lower body… legs day… UGH THIS SOUNDS SO STUPID.

Squats: 1 x 5 @ 200lbs.
Deadlifts: 1 x 2 @ 170lbs. (failed to lift 205lbs workset)
Hack Squat: 1 x 5 @ 45lbs. (first time doing this)
Leg Curl: 1 x 5 @ 75lbs. (making up for FAILURE deadlifts, only not really, surprisingly painful)

I did five minutes on a treadmill before I remembered the walk I have to do tomorrow. Love ya Sarah!

Some more rage: I’ve lost less than a pound of fat per month for the last three months.

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