Diet: Stabilised at 5 meals a day, at least one is whole food. I felt like shit after 2 days of very low carb so upped the carbs. Had to up the calories as well. Eating fairly clean. Lots of oat bars though.
Exercise: Sticking to OL and PL lifts. Except for the Bench Press, I do not sit during my workouts. Slowly phasing in Meltdown style supersets. Added OH Lunges as an exercise. Class timings changed for this week so 2 workouts/day as heavy/light/light/heavy. Trying to get power naps. Added creatine.
Quick extract from logs:
9.02 Clean+P/Press superset with Chinup (Meltdown2) 4x3x60kg/BW
11.02 SN/BP superset 4x6x40/60
45 secs rest between sets
12.02 Squat 3x3x70
Superset Box sq/P.Press 3x4x60/50
Superset BP/Good Morning 2x4x60/50
Just the main exercises, lots of stuff left out
13.02.07 AM
OH Lunge 1x8x20
1x8x30
3x4x40
Sn.Gr.DL 1x8x60
13th PM -forgot the log, OL dominant workout.
14th AM
DL var. grips 2x2x100
1x2x120
2x1x140
1x1x100
This is where I realised I had cut down too many calories. I bombed. So went home and ate well, then moderatley increased daily calories.
I have the greatest girlfriend. She sent me Eagle loops and Jumpstretch bands as valentines day gifts.
Box Sq (Wide Stance) 2x3x80
2x3x90
1x3x100
did something to my elbow, the tendon is hurting like crazy.
1x2x80
Called it a day.
18th
The old chest expansion superset
Box Sq 5x5x80 + 1x8x80
Pullover 5x5x22 + 1x8x80
Yesterdays elbow hassle not finished with; tried some Cleans and DLs but decided not to push it.
So, all in all:
lost 1.4kgs/3.1lbs of fat or 1lb a week,
gained 1.9kgs/4.2lbs of LBM or 1.4 a week.
It could be better. The diet had its breakdowns.
My upcoming exams mean a new strategy:
-next 3 weeks I can afford 5 workouts a week so will try to do 1 Meltdown 2 style superset per workout.
-Beyond that I will reassess the time available to train.