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5/3/1: Pt 3: +8 Weeks Progress Review: 9/7/14

07 Sep

5/3/1: Pt 3: +8 Weeks Progress Review: 9/7/14

Body Pics:

Day 1: 7/13/14
SVrvQSgBHvpzcbKYJQehngqKYAcfjmWMjssC-610
+ 8 Weeks: 9/7/14

YtxhIAXrHJETxRXfTuxZDTfrOfJrahBXcoRB-610
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!

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Posted by on September 7, 2014 in Progress Review

 

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