Monday, October 1, 2007

Day Eighty-One: 10th Weigh-In


I was at the Basic Barbell Cert with Coach Rip this weekend. I ate like crazy at Mike M's sister Laura's wedding reception. Side note: Mike's new brother-in-law, Mike is awesome! I had maybe 30 blocks. The seminar was grueling! I really expected to have gained some fat, as I felt like I ate too much this week, but there is no question I gained muscle and lost fat. My bodyweight increased about 2 lbs and my waist size went down by 1/2 an inch. Totally awesome! Coach Rip reinforced what I thought about this: once you have built muscle it is amazingly easy to get it back fast, so I guess it won't be hard to gain lean mass until I get to 154 lbs of lean. I still badly suck at cleans (above), but rip like my Bench Press, I know it's not the "crossfitty-est" movement, but still...

  • July 8 2007: 193.5 lbs, 22% bodyfat, 151 lean
  • July 17 2007: 190 lbs, 20% bodyfat, 151 lean
  • July 30, 2007: 184.5 lbs, 18.5% bodyfat, 150.5 lean
  • August 6, 2007: 182.5 lbs 18% bodyfat, 150 lean
  • August 13 2007: 180.5 lbs 17.5% bodyfat 149 lean
  • August 20 2007 178.5 lbs 16.75% bodyfat 148.6 lean
  • August 27, 2007 177.5 lbs 16.25% bodyfat 148.6 lean
  • September 5, 2007 175.5 lbs 15.5% bodyfat 148.3 lean
  • September 10, 2007 174.25 lbs 16% bodyfat 146.4 lean (skewed)
  • September 17th, 2007 173.00 lbs 16% bodyfat 145.32 lean (skewed)
  • September 24th, 2007 169.5 at 14% bodyfat 146 lean
  • October 1st, 2007 172.00 lbs 15% bodyfat 146 lean
8AM cup 3/5 cup oatmeal, teaspoon olive oil 2 eggs, 3 small turkey sausage patties,= 4 blocks +.5x fat

Noon Builder Bar + 1/4 oz almonds = 3 blocks + .5x fat

4PM 2 cups milk, 1/4 oz almonds = 2 blocks +.5x fat

5PM Detour Buzz Bar = 4 blocks (low carb)

9PM 6 oz chicken breast, 3/5 cup mashed yam, 1 cup brussel sprouts, Masala sauce = 5 blocks

Total Blocks = 18 +.5x fat (oops, meant to eat 17)

Workout:
Three rounds for time of:
35 Double-unders
95 pound Thrusters, 25 reps
15 Pull-ups
Time: 14:28

Bike Ride 4 miles, flat, medium intensity, fixed gear

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