Friday, September 28, 2007

Check in: 4 weeks
BW: 147 to 147.5
BF: Hand held: 5.5, Caliper: 3.8, but the quad and chest went down a bit.

Content with the results, but not to concerned about the numbers. I feel that I am ahead of schedule compared to last year with staying hard and full. A lot can be done in the next few weeks.


Great workout and energy today. Made some gains from the last time I did this workout.

Lat pulldown wide: 3 warms, 145/8 150/6 drop set
Bent over row: 2 warms, 215/5,5 drop set
Db deads: 1 warm, 135/8,9
Rope pulldown: 75/12,11,10
Upper ab work: 6 sts
HITT on the bike: 10 sprints

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