kB press: 3x(6press/side+5press/side+4press/ side)
For time: (1kb swing-45lb+2pushups+…+10 swings+20pushups)
kB carry: 4x30m/side-45lb kB
2x(30sec plank hip drop+30sec plank hold+30sec rest)
press felt good- easier than expected to complete but needed longer rests, heavy swings felt really good but harder than expected- not too tense on cardio though, carries a lot harder than expected, the handle is thick and got randomly lightheaded
@Voxel I didn’t feel like I pushed it that hard during the workout but feel strangely sleepy and lightheaded, sort of like after a heavy squat or deadlift workout. Any idea what’s going on?
How’s sleep, stress, hunger, mood,…? Arriving at anything by that one datapoint is just not going to be a good guess. And think back, have you had this sensation before? What was it then? And so on. You can be your own best researcher when it comes to yourself
definitely pushed it this morning, felt really good- finally know what working hard feels like…sort of…
The 45lb kB is annoying. The thick handle makes it hard to hang onto for goblet squats/lunges. I’ll try to get some tape
@Pinkylifting I feel like I’m decently lean but my abs still aren’t that visible . Do I actually have to train them or am I being delusional about my bf %
Two ways to see abs, they are big enough to see through the layer of fat you have, or you get lean enough to see them no matter how small they are.
They are a muscle. If you want them to be bigger, yes you have to train them. You haven’t got much, or any, scope for a sustainable lower bf so yes I think you’d benefit a lot from direct ab work. Strong abs also contribute a lot to squat and deadlift, especially when you work closer to your 1RM
@Pinkylifting
My muscles are only moderately sore (except hamstrings, which hurt like hell) and but my joints hurt and I’m having trouble getting into position
Could I skip?
This is the answer I give every time, but I’ll flesh it out a bit here.
Inside your body, between your organs, there is visceral fat. This visceral fat contributes to your bodyfat percentage. It can be measured with an actual accurate bodyfat measuring method, but a photo does not allow for that, as we don’t have the ability to see through skin and note the amount of fat.
Because of that, a number can’t be given based off a photo. At least, not one with any sort of meaningful accuracy. And even then, the methods currently available have margins of error. The most effective method for measuring bodyfat remains autopsy, and that’s just not worth it.
But life isn’t an MMORPG. We don’t walk around with our stats displayed over our head. No matter what the number is, you look how you look.
As far as I know its still the only actually accurate way to measure bodyfat.
Even the ‘gold standard’ lab based tools, combining pods, multiple frequency bio-impediment and submersion have rather shockingly large ± variance.
What further makes it difficult is that while there are generally accepted ‘standards’ for eyeballing male bf levels (you’ve seen the photo charts with various levels of ab definition), which, while wildly inaccurate, are actually what most people want when they ask this question, (to have their physique placed on this arbitrary scale) its completely different for women.
A man and a woman with identical ab definition and levels of striation in every muscle will have very different levels of bodyfat.
Plotting you on the ‘male pichart’ I’d probably say ballpark 10-15%, and given a single shot wouldn’t want to go more accurate than that. Not sure how that translates for women Im afraid.
had more fruit than usual so look especially terrible
I’m guessing 18-20%