Journal Entry 46

Morning Weight – 165lbs

IMG_2162

 

Workout

  • Back Squat 4×8 (205lbs)
  • DB front Squat 4×10 (60lbs)
  • INC BB Press 4×8 (115, 135, 145, 135)
  • Incline Push-ups 3xAMAP (bodyweight)
  • Twisting Lunges 3×8 (40)
  • Cable Row 3×12 (140)
  • Hex Press 3×15 (80)
  • Skull-Crushers 3×12 (60)
  • Rear-Delt Pull 3×12 cable

I’m in the third week of GH circuits reloaded and its still killing me. (in a good way)  I plan on doing this for two more weeks and then switch to something else.  I’ve been cutting calories on the weekdays and loading up on the weekend for the past 2 weeks.  My body fat is getting pretty low and I have got to be close to getting under 10%.  I will cut for two more weeks max on this 5 low day and 2 high day fashion, then change the style of my workout to a mass building split, with more high days per week and less low days.

Nutrition

Pumpkin Pie Protein Shake

Pumpkin Pie Protein Shake

Quest Bar White Chocolate Raspberry

Quest Bar White Chocolate Raspberry

6 oz Chicken Breast Vegetables Protein Pudding Banana

6 oz Chicken Breast
Vegetables
Protein Pudding
Banana

6 oz of chicken Vegetable low fat pepperoni

6 oz of chicken
Vegetable
low fat pepperoni

During every workout I eat a banana and I really think this has helped my workouts.  I also have a sweet potato with dinner to help with sleep and glycogen restoration.  I’m at about 1500 calories during the week and jump up to 2400 on Friday and Saturday.  My strength is still going up and I’m dropping hard to reach stubborn fat, so I plan on doing this until I reached my desired body composition.

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