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166.6lbs just under 34" waist around 13-15% bodyfat. Finally starting to consistently lose fat at a decent rate again.
8/27 Did the 8 hour abs and calves. 15 minutes every hour.
10am hanging leg raises. Each time I did these I did toe over bar for arap then knees to chest arap then a few half reps. Superset with donkey calf raises mostly single leg. 14 g BCAA and 4 hard boiled eggs.
11am weighted crunches with 30lb dumbbells held overhead. This hits serratus real good.
12pm woodchoppers with bands. Superset of high and low band anchor. 2 cups of white rice
1pm standing calf raises mostly one legged.
2pm hanging legs raises superset with donkey calf raises. 14g BCAA and electrolyte/mineral drink.
3pm weighted crunch superset with seated calf raises with two 30lb dumbbells. 1 cup of rice.
4pm hanging leg raises superset with donkey calf raises. 1 coconut water.
5pm woodchoppers with bands superset with standing calf raises.
6pm weighted crunch superset with seated calf raises.
Ate 6 tacos with 2cups of black beans and 1 cup of rice on the side.
Total 3223 kcal, 152g fat, 348g net carb, 88g fiber, 190g protein
8/28 rest day uneventful
8/29 rest day, calves felt swollen for the day. Back/hip popped in the evening. Hard to sit and really hard to bend over.
8/30 no squats due to back/hip recovering. Must be due to hip flexors not healed up yet. The lower ab area is also starting to get slightly tight feeling. Did 20 mins of step up cardio which also helped the area quite a bit.
Will do chest/tri workout tommorow and possibly the deadlift workout Friday. Aiming for the 8 hour Delts workout this weekend!
164lbs with 33.5 inch waist 13-14% bodyfat. Hamstrings and lower lats leaner this week. Remaining fat is mostly lower ab area with thin fat all over the rest of my body. Another 10lbs and I will be close to 7-8%. Maybe 5-10 weeks.
9/2 day of the Delts. As always 15 min on the hour every hour.
2AM woke up in middle of the night and had celery with peanut butter
10AM dumbbell z press with 30x14 and then with mini band x45
11AM z-press with mini bandx90
Coffee, 4 hard boiled eggs, 2 peices ezk toast
12PM lateral raises and high pulls with 30lb dumbbells
6 supersets x12 and 1x4 about half of the lateral raises became partials 90% of high pulls were full reps.
Had electrolyte/mineral drink.
1PM rear delt rows/fly and standing band press for 7 supersets of 30lbx12 and 6xlight band
2PM bent over fly with mini band x180
14g BCAA and some enzymes
3PM face pulls with light band x360
11oz chicken and 4 cups lentil pasta with mushroom sauce.
4PM superset wide neutral grip pullups with rows. Total reps were 2xbw and with band assist 2xmini and 24xlight. For rows 140x18 and 120x28
5PM bent over flys with mini band x150
And high pull with mini band x150
Had another electrolyte mineral drink
6PM the finale. Face pull with light bandx480
Had a protein shake then dinner was chicken and quinoa
Later decided I didn't eat enough carbs, was only net 120g, so I went and go a small blizzard from DQ.
Diet was 2844kcal 81g fat, net 196g carb, 22g fiber, and a whopping 270g protein
The target was Delts but it hit my entire upperback. My neck and mid/lower traps were sore the last few days. Mostly recovered now 4 days later. Definitely notice some growth and shape.
3:30pm wood chop with band from low anchor minix 180 and seated calf raises 60lbsx240
Current weight 163lbs waist 32.25" good progress but I pretty much didn't wake up to workout last week. I have no good excuses but I have been sleeping real good and it's colder so I don't want to get up. Could also be that I eliminated coffee.
I will force myself to get up or start doing workouts before dinner or after dinner and before bed
Bodyfat is around 12% so need to lose about 7lbs to reach 8%
10/3 block pulls at highest height 270x30
10/10 mini band z pressx 90
Face pulls light bandx150
Feel like shit today. But woke up early and made self workout.
I feel like I'm being pulled in different directions with all these self improvement activities. Like Chris warns about. I just need to grind and relax. The 2-3 weeks de-load helped me a lot. I was kind of burned out. I'm going to change back to daily workouts and no 8 hr workouts for awhile. I might try frequent daily workouts like hitting arms Shoulders calves and abs daily. I also feel that I need to double pressing frequency to shoulder press 2xweek and floor press 2xweek.
This is my original and #1 priority for the rest of 2017
1)get 8% bodyfat or lower
Everything else, pe,AA program,etc will be passive
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