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5/3/1: +68 Weeks Progress Review (+8 Weeks Carb Back-loading): 4/21/13

21 Apr

5/3/1: +68 Weeks Progress Review: 4/21/13
(+8 Weeks: Carb Back-Loading)

Body Pics:

Day 1: 1/1/2012
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+68 Weeks (+8 weeks: Carb Back-Loading): 4/21/13
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Body Stats:

Stat: 1/1/12 / 4/21/13 / Difference (Previous Month)
Height: 5′ 8″
Weight (lbs): 183.00 / 168.50 / -14.50 (+1.90)
Body Fat %: 21.50% / 13.80% / -7.70% (-0.70%)
Neck: 15.50″ / 15.00″ / -0.50″ (0.00″)
Shoulders: 46.75″ / 46.00″ / -0.75″ (+0.50″)
Chest: 39.00″ / 37.50″ / -1.50″ (+0.50″)
Arms: 14.50″ / 14.00″ / -0.50″ (0.00″)
Forearms: 10.00″ / 10.50″ / +0.50″ (0.00″)
Waist: 36.00″ / 32.50″ / -3.50″ (0.00″)
Hips: 36.25″ / 34.00″ / -2.25″ (-1.00″)
Thighs: 24.00″ / 23.00″ / -1.00″ (+0.50″)
Calves: 15.00″ / 14.75″ / -0.25″ (+0.25″)

Lifts:

(Estimated 1RM in lbs)
Lift: Start / Current Max / Difference
Squat: 280 / 350/ +70
Bench Press: 240 / 259 / +19
Power Clean: 126 / 170 / +44
Deadlift: 342 / 414 / +72
Overhead Press: 146 / 154 / +8

Achievement(s):

none

Notes:

8 weeks into Carb Back-loading and making some decent gains.
Slowly adding muscle in some areas while still melting some body fat in the process!
Still learning on how to optimize CBL for my lifestyle and schedule but looks like I am doing well so far.
Thinking of making a slight change to the diet and see how that takes me.
Currently I do a Carb Back-load the night before I lift then I have a PWO Shake w/ 20 g Dextrose + 1 ripe banana then a High Carb Meal an hour later and possibly a high carb meal later that night for dinner.
Thinking of reducing the High Carb meal during the lifting day to either just the dinner or PWO meal and not both.
Just debating to see how that works.

On my lifting I had to deload a while ago due to illness right after I just deloaded from hitting my maxes.
So now the weights are light.
Gives me a chance to work on form even more and experiment on some things.

Conditioning has been great so far.
Weather is getting nicer again and using my sled more.
Also enjoying my new tool which is my Elevation Training Mask.
I do “think” that it is helping me with my endurance.

Overall a good 4 weeks and hoping to an even better next 4 weeks!

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Posted by on April 21, 2013 in Progress Review

 

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