I can’t see the sole of the Reebok shoe very well, so it’s tough. I’m going with 75% BF, with remaining 25% made up of piss and vinegar.
2 Likes
guessing that is a US11 shoe, so I think about 11.3%
1 Like
Fartlek running today
6.67km in 30 mins work
1 min run/1 min jog
2 min run/2 min jog
3 min run/3 min jog
4 min run/4 min jog
5 min run/5 min jog
First few runs were sub 4 pace, then dropped for last two run efforts. Jogs were all 5:30-6:00
5 Likes
Day 4
A. BB RFESS 3x4 top set 110kg PR
B1. BB hip thrust 3x12
B2. BB shrug 3x15
B3. BB row 3x12
C. Copenhagen planks 4x20 seconds
Skipped the goblet squats as I was running out of time today. But got the PR so who cares
5 Likes
Sensor and AI on this new watch definitely more accurate and improved than previous models.
On night shift currently and my past watches have never been able to track that I’m sleeping during the day, whereas this one picked it up due to my HR, lack of movement and respiratory rare which was cool
2 Likes
Easy cardio
45 minute roll on assault bike, nasal breathing only, staring about 135bpm the entire time
Couple bonus curls to finish
5 Likes
Final week of mass meso cycle
Week 6
Day 1
A. Max effort floor press 3RM 110kg then 100kg amrap - 7 reps
B. DB Z press 1x27.5 (4+2) then 2x8 at 22.5kg
C. 50 reps with 70% 22.5kg (15kg)
D. 3 rounds back attack
C. Overhead tricep extensions W rope 130 reps
4 Likes
I am very excited for the next phase of heavy triples/singles on squats. I am looking forward to really sending it for the first time in a long ass time
4 Likes
Day 2
A. ME block pulls (2 inch maybe) conservative double at 210kg
B1. Forward sled drag 45 seconds x4
B2. DB reverse lunge 4x12
B3. Weighted chins 4x8 W 16kg
C1. Band face pull-aparts 4x20
C2. 1/2 kneeling wood chop 4x12
I enjoyed the forward sled drag and it really loaded my hips. Probably should have used this for the first two weeks this phase to save back after loading up on deads. Probably use it next three week phase
7 Likes
Day 3
A. Flat DB press 3x4 (42.5kg/50kg/42.5kg)
B1. Lat pull down 4x8 W ISO hold last rep per set
B2. Band pull apart 4x20-30
C1. Pec minor dip + dip 5x10/10
C2. Tbar row 5x12
D. BB curls 50 reps W 40kg
The flat DB press goal was hit. 4 reps, RPE 10 and I’m not sure whether rocking back and getting them up for the first or last rep was harder 
7 Likes
Day 4
6.5km run into work with pack
Sub 5min kms
6 Likes
Day 4 (of lifting lol)
Last day of 3 week mass phase
A. RFESS 3x3 120kg/100kg/100kg
B1. Back extensions 4x15
B2. KB shrugs 4x20
B3. KB gorilla rows 4x15
C. DB goblet 1&1/2 squats 1x10, 1x max
D. Copenhagen planks 4x20 seconds
I switched back to extensions from hip thrusts. They really seem to do jack shit for me
7 Likes
Final phase begins, 3 weeks ‘power’
Day 1
A. CG bench 2rm then 90% amrap
B. Weighted dips 4x12
C1. Underhand smith row 4x10
C2. Banded face pull 4x20
D. DeFranco shoulder shocked 2.0 X2 sets
E. DB hammer curls 4x8
5 Likes
Never really used the smith machine before but yeah, the underhand rows felt really good
2 Likes
Day 2
A. Squat 2RM 200kg then 180kgx3
B. DB RFESS 3x10 W 30s
C. Hamstring curl 4x15
D. 1/2 kneeling pallof press x4
E. Calf raise/grippers 3 sets
7 Likes
Day 3
A. Plyo pushups 8x3
B1. Weighted chins 5x3 W 32kg
B2. Lat pulldown 5x20
C1. Incline DB flye 3x10
C2. Incline DB rear flye 3x20
D. 4 min AMRAP hand release pushups
5 Likes
High intensity intervals today
3x800m W 6 min rest
3x400m W 4 min rest
Goal to get HR as close to rest as possible between efforts and to maintain 3:30ish pace for all. Happy with results tbh
6 Likes
Day 4
A. Bulgarian split squat jumps w light KBs 8x3
B. Box speed squats 5x2 110kg
C. SSB box squats 1XAMRAP w bodyweight. 32 reps
D. BB RDL 4x6 worked up to 140kg for a few sets
E. Forwards/backwards farmers walks 2x3 trips
F. Sprinter sit ups 4x20
7 Likes
45min LISS on bike, nasal breathing only
6 Likes
Week 8
Day 1
A. ME CG bench 110kg x3 then 97.5kg x8
B. Weighted dips 20kg x15/15/15/13
C1. Underhand smith rows 4x10
C2. Band pull apart 4x20
D. DeFranco shoulder shocked 2.0 X2
E. Hammer curls 4x8
Good times
6 Likes