5/3/1: Pt 3: +8 Weeks Progress Review: 9/7/14
Body Pics:
Day 1: 7/13/14
+ 8 Weeks: 9/7/14
Body Stats:
Stat: 7/13/14 / 9/7/14 / Difference (Previous Month)
Height: 5′ 8″
Weight (lbs): 163.4 / 165.00 / +1.60 lbs (-0.50)
Body Fat %: 13.70% / 13.30% / -0.40% (-0.20%)
Neck: 13.00″ / 15.00″ / +2.00″ (0)
Shoulders: 43.00″ / 44.00″ / +1.00″ (+0.50)
Chest: 36.00″ / 36.50″ / +0.50″ (0)
Arms: 14.00″ / 14.25″ / +0.25″ (+0.25″)
Forearms: 10.75″ / 10.50″ / -0.25″ (-0.25″)
Waist: 31.50″ / 31.75″ / +0.25″ (-0.25″)
Hips: 34.50″ / 33.00″ / -1.50″ (-1.00″)
Thighs: 22.00″ / 22.75″ / +0.75″ (-0.25″)
Calves: 14.75″ / 14.75″ / 0″ (0)
Lifts:
Lift: Starting e1RM / Current e1RM / Difference
Squat: 245 / 279 / +34
Bench Press: 186 / 203 / +17
Power Clean: 128 / 138 / +10
Deadlift: 306 / 329 / +23
Overhead Press: 126 / 134 / +8
Notes:
Another 4 weeks has passed and making some decent progress.
Looks like I am slowly getting leaner but also making some gains in some places.
Think my diet still needs to be improved upon.
Possibly more veggies and protein when I can.
Really trying to get my diet right as that I think will be my deal breaker in getting to my coveted 10% body fat goal.
Of course it is hard as I am also trying to slowly gain muscle at the same time trying a clean but very slow bulk.
I my need to increase my intake on certain days as well.
Lifts seems to be getting back to normal.
Feeling strong in my main lifts.
But I feel like I am getting a bit fatigued more during my accessory work due to more limited rests to decrease my training time.
I may need to make some changes on the accessory side to train smarter.
I did notice that I didn’t do a consistent job on conditioning which I need to schedule better this next 4 weeks.
I did find a few interesting conditioning work that I may try to see if it helps with my goals.
At least a decent progress this last 4 weeks of trying to lose body fat while building muscle at the same time!
