Blog Entry
Defining my goals further.
I wish I could get a more accurate measure of my bodyfat. Caliper test comes out to 16.9 and the scale says 19.3. So, I am going to use the caliper numbers even though I think that my bf is higher only because I know that the results will be consistent. I just need it mostly to determine if my bodyfat is increasing.
| Current |
BF % |
Fat Weight |
LBM |
| 109 | 0.17 | 18.421 | 90.579 |
| Goal Competition Weight |
BF % |
Fat Weight |
LBM |
| 100 | 0.08 | 8 | 92 |
| Change |
BF % |
Fat Weight |
LBM |
| 9 | -10.421 | 1.421 |
I am using a chart to see where I’m at in relation to my goals. I want to be on stage at 100 lbs and 8% bodyfat, this means that I will need to gain 1.4 lbs lBM and lose 10.4 lbs to reach my goal. I’m gonna pad the numbers to account for the error in the bodyfat calculations, but the plan is the same. Gain more LBM and keep the fat the same or only slightly increased. This will give me an idea of when I need to start my cut.
This weeks Workouts
Great workouts, I increased my bench to 79 lbs on 5X5 straight sets. Yeah!!!
Bent over rows were up 78 ½ lbs on 5X5 straight sets.
Squats were not so good, had to go down to 90 lbs, felt a cramp in my quad and didn’t want to hurt anything. Turns out it was fine, but better to be safe than sorry.
Leg Press I did 240 for 1X5, felt great like I could do more. Going up next week.
Deads 105 for 3X5, these sometime bother my hip flexor, but it felt fine I didn’t want to push it, but feel that next week, I will be going up here too.
For the next two weeks, I will be doing the same exercises, but with a 6set 4 reps. After that, I am going to change my workout routine. Thinking about adding some isolations and direct arm and shoulder work. I am hoping that this will help add mass and definition to my arms are shoulders. I like my upper/lower split so I may keep it, but add iso’s or just change to a regular 4 day split.
February 6, 2009 at 4:22 am
Best of luck to you and your goals!
When is your next comp?