July 14, 2018

SATURDAY: 9AM

BODY FAT TEST

Weight: 179.2
Body Fat Percentage: 17.9%
Lean Body Weight: 147.1
Fat Weight: 32.1

KETTLE BELL SNATCH (70 lb)
5 sets x 10 (5/5)

SQUAT
185 lbs x 10 reps x 2 sets

BENCH PRESS
185 lbs x 5 reps

PULLUPS
5 reps x 2 sets

NOTE:

The increase in cycling mileage, race intensity has affected strength levels.  I’ve been dealing with upper and lower back soreness and tight psoas for a couple weeks.

My body composition is almost identical as tested 18 months ago.  My fat over the past year has floated between 15 and 20%.  I was affected by injury, surgery and rehab.  I also moved homes, work locations, got married; and, changed sports which has affected activity levels.    My nutrition has been fairly consistent over the past few months and sleep has improved.  I’ve noticed my set point is about 18% body fat. To maintain at 10% body fat I need to train 16 to 20 times per month and tighten up my nutrition.  I’m not eating sufficient protein to sustain the work I need to do – that has to be a priority.

My upper body strength has stalled out.  However, I don’t want to overtax my repaired shoulder with too much volume or intensity.   Instead I will add other exercises: heavier dumb-bells and kettle-bells, weighted carries.

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