Fat Loss Prop Bet

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how is the weight??

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When I joined the new gym last week, they gave me a fitness assessment. On the scale I came in at 171 lbs. This was also one of those scales that measured body fat % and it registered 19.5%. The skin fold/caliper test measured my body fat as 17.5%. These were different tests and scales than the ones used for this contest, so you have to take that into consideration, but I do think I've made some nice steady progress so far. I'll try to take some more pics for a halfway point reference.

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Damn I love this routine! Pendlay rows kick ass - I was nearly as gassed after my sets of rows as I was after the squats. Anyway, here it is.

9/6/07

Squats 3x5x100
Overhead Press 3x5x75
Pendlay Rows 3x5x95
Hanging Leg Lifts 3x10

Squat - I already feel a lot more confident in my form. I plan on upping the weight 5 to 10lbs more next session.

Standing Press - This is the first time I've performed this exercise. All in all, I think I did fine. If anything, I probably leaned back a little more than I should be when pressing up. I don't need to increase my weight any more than 5lbs total next time.

Pendlay Rows - One of my favorite exercises now. I felt my form was good and I can definitely get up to at least 100lbs next week.

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9/8/07

Squat 3x5x105
Bench Press 3x5x135
Deadlift 3x5x135
Crunches 3x5x10

Squat - This is definitely improving but I'm going to keep the weight increases small. I'll add another 5 to 10lbs next time.

Bench - I'm not sure if I should add any weight next time b/c my form suffered a bit on the last couple of sets. I was a little quick with the weight so I need to slow it down and control the movement.

Deadlift - I could easily do more weight next time - 10 to 20lbs.

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9/10/07

Squat 3x5x115
Overhead Press 3x5x85
Pendlay Rows 3x5x115
Incline Situps 3x5x15

Squat - Add another 10lbs next time.

Overhead Press - Ehh, not the best form. I probably should stay at this weight next round.

Pendlay Rows - Same as the press.

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9/12/07

*Brag - First workout where plates have been used on each exercise. Also, squat should at least equal my bench press weight next session.

Squat 3x5x135
Bench 3x5x140
Deads 1x5x175
Crunches 3x5x10

Squat - This felt good and my form is decent enough where I feel I can handle heavier weights now. I do need to look into some shoes other than running shoes though b/c I'm probably shifting my weight forward a little too much.

Bench - It feels really nice to be able to workout with plates on this exercise. I know it's ridiculous but this is one of the reasons I never really did BB bench press - I hated having to workout with the smaller looking weights. Stupid, but I'm excited about my progress on this nonetheless.

Deads - I figured I could go heavier than what I was doing, so I really stepped it up this week. Next time the jump in weight will be a lot smaller - 5lbs total probably.

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9/14/07

Well if last workout was a brag, this one was a huge beat. I stayed up way too late last night drinking and smoking cigs. [censored] cigs are the devil.

Squat 3x5x140
Overhead Press 2x5x85, 1x3x85
Pendlay Rows 3x5x115
No Abs

Squat - This was the only exercise where I went up in weight today. I was feeling like [censored] at the gym and these 3 sets pretty much took it all out of me.

Rows - I didn't try a heavier weight b/c my form wasn't great last time. I still need to stay at this weight next time.

Rows - These were okay and I probably could have added a little weight if I wasn't hungover.

Skipped Ab work today b/c I was completely shot after the workout.

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9/17/07

Squat 3x5x145
Bench Press 3x5x135
Deadlift 1x5x180
Leg Raises 3x10

Squat - I'm still making steady progress here and have no reason to think I won't be able to add a little weight next time.

Bench - I actually went lighter than I did last time b/c I didn't have someone who could spot me.

Deadlift - This was a really difficult set. I probably need to alternate my grips next time.

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9/19/07

Squat 3x5x145
Overhead Press 1x3x85, 2x5x75
Pendlay Rows 3x5x115
Ab Pulldowns 3x10x100

My lower body was a little wrecked from Monday's workout, likely due to not getting enough sleep the last couple of nights. My upper body was even a bit weaker b/c of the pushup challenge I did last night. I'll get back on track next workout.

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9/21/07

Squat 3x5x150
Bench 3x5x140
Deads 1x5x185
Incline Situps 3x15xBW

Good workout. I made better use of warmup sets after rereading the Programming chapter of "Starting Strength." I feel confident that I will increase weight on all of these next time.

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9/24/07

Squat 3x5x160
Press 3x5x80
Rows 3x5x120
Crunches 3x10

Very good and difficult session. The 10lb increase on squats might have been a little much b/c my last 2 reps in the 3rd set were not the best form, but I'll still try to increase the weight again next time.

Weight - 171.5 lbs