THURSDAY 4:30 AM
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.