7/28/06
BWT 298#
Not a lot of motion on the scale although I have been staying in the 2-3,000 Cal range all week. Hopefully I will drop a few pounds next week, but I may well lose some ground this weekend as we are going out to dinner on Saturday night. My workout was pretty good, which is probably a good indication that my diet is not strict enough:
Seated OHP: 190#x1 220#x1x1 225#x1x1x1x1x1x1
Looks like I can move up to 225# next week. I may have to add a few more warm up sets to get my CNS jacked up enough for these 95%+ of 1RM singles.
I opted for a bunch of heavy singles instead of 5 singles plus 5x5.
Cable curl (with pulleys near floor)90#x5x4x4x3
Pull up (-150#)x7x5x5
Max Effort Rack Pull: 500#x1 520#x1 530#x1 540#x1 560#x1 580#x1 600#x1 620#x1 630#x1 640#x1
I didn't actually reach failure but 640# was close to a max effort. I hope to see 700#+ by years end and 500#+ on the ful range deadlift.
Not a lot of motion on the scale although I have been staying in the 2-3,000 Cal range all week. Hopefully I will drop a few pounds next week, but I may well lose some ground this weekend as we are going out to dinner on Saturday night. My workout was pretty good, which is probably a good indication that my diet is not strict enough:
Seated OHP: 190#x1 220#x1x1 225#x1x1x1x1x1x1
Looks like I can move up to 225# next week. I may have to add a few more warm up sets to get my CNS jacked up enough for these 95%+ of 1RM singles.
I opted for a bunch of heavy singles instead of 5 singles plus 5x5.
Cable curl (with pulleys near floor)90#x5x4x4x3
Pull up (-150#)x7x5x5
Max Effort Rack Pull: 500#x1 520#x1 530#x1 540#x1 560#x1 580#x1 600#x1 620#x1 630#x1 640#x1
I didn't actually reach failure but 640# was close to a max effort. I hope to see 700#+ by years end and 500#+ on the ful range deadlift.
posted by Robert W at 10:16 AM
5 Comments:
Hi Robert :)
I want to start lifting soon so I may need some tips!
you will drop those lbs before you know it.
xoxo
Wow! You go bro!
Good luck and way to go.
I need to start lifting again
Thanks, R!
I want to get my body fat scientifically measured. Maybe by Hydrostatic Weighing. How owuld you recommend the best way would be? I honestly have no clue where I am at right now.
DEXA is the best, then hydrostatic weighing followed by skin fold calipers. "UltraClyde" documented his experiences with body composition testing in his blog: http://bostondiet.blogspot.com/2005_12_01_bostondiet_archive.html
If you have an experienced person at your gym, the calipers work pretty well. I would love to do the DEXA, but the only facility for it here at Columbia is just for lab mice.
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