February 28, 2019


Push up – 20 reps x 5 sets
Pull up – 5r x 5s
Single Straight Leg Deadlift – 24 kg x 5r x 5s each side
Chin up – 5r x 5s
Goblet squat – 24 kg – 5r x 5s each side
Ab wheel – 10r x 5s
Pistol squat – 2r each side

Today is two weeks into my body composition plan. What I’ve noticed so far: I’ve gotten past craving carbs, I have more energy, I’m sleeping better and my clothes fit a little looser. Overall I feel healthier and leaner, though I don’t see a lot of change in my appearance.  I will know I’m making significant progress when I can add pullup/chinup volume.  When I began a similar program four years ago it was a daily grind that wore me down after 6 weeks.  Then, I was working out in the evening with more intensity.  This time I’m training early morning and I’m not warmed up until half the workout is over – so I have to reduce the intensity.

This month I’ve trained about 19 days.  I’ve done something 13 out of the past two weeks.

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