[Espi]

Saturday Dec 6
TRAINING cycle 6 – day 10
Going for approx. 9RM, counting to 20 reps

step up
(2x6kg) x 13

Bulgarian split squat
(2x7kg) x 8

chins
BW: 1x
BW+6kg : 3x1
(once at the feet, twice tied onto a belt)

goblet squat
28kg x12

A Smith squat
40kgx8
Counting to 20 from here
65kg x5
Work set: 60kg x9-6

In slow SS with B DL
67,5kg x 7
Counting to 20 from here
80kg x 5
92,5kgx1
Work set: 82,5kg x 7-6-1

incline db press
(13kg x2) x 13

C Yates supine bb row
45kgx10
55kg x 6
Counting to 20 from here
Work set: 50 kg x 10-10

In slow SS with
D bb press
32,5kg x10
Counting to 20 (23) from here
42,5kg x 5
Work set: 37,5kg x 10-8

cable biceps curl
13,75 kg x 13


Cardio
Treadmill HIIT+SS cardio:
5 min WU to 5km/hr @ 15%,
3 min: 2 sprints @ 13 & 10 km/hr
30 min speedwalking 5-6,4 km/hr @ 15-5% incline
2 min cooldown
414kcal – 621 kcal/hr (+15) (-66kcal/hr)
3,71km – 5,57 km/hr (-0,60)

Comment
Balance stuff: Bulgarian split squats remain hard!
Quads : the goblet squat has more effect than the Smith squat.. ditch them?
Posterior chain : DLs were starting to feel hard
Chest: good progress!
Back Oh my goodness, I totally misjudged how hard it was going to be to add 6 kg. I mean.. I lost about 6kg last year and could do 2 reps then so why not again? Wrong!!! This drained me so much that I skipped some of the small stuff (abs, shoulders)
Cardio: was tired, but persevered! Nearly cramped at the end.
General: starting to feel draggy for lack of carbs Will see how I feel and then either do a good carbup in 2 days or in 4 days (as planned).

Training statistics
Rep index: 173 reps/hr (65min)
Volume: 9475kg
Total gym time: 110 mins.
# of sets: 27 - # of reps 187 - avg reps/set : 6,9 - kg/rep 50,7 kg

Weight on Sunday: 64,5 kg (target: 63,6kg)

30d weight etc. averages (Sun)
65,4kg = -0,9 kg
28,0 bf% = -1,1%
F: 18,3kg=-1,0kg = 1,8kg F to go to 63,6kg
LBM: 47,1kg=+0,1kg
P-ratio: 11% LBM gain re to 30d avg wt loss

30 day average intake, maintenance & predicted expenditure
Fri8 – Sat6
current 30d avg intake = 2039 kcal, which is:
- 87,6% of 30d maintenance = 2327 kcal = 960g fat loss in in 30d
- 88,5% of predicted 30d avg caloric expenditure: 2305kcal

30 day average macronutrient breakdown
carbs: 176g / 34% / 2,7g/kg
protein: 132g / 26% / 2,0g/kg = 2,8g/kg LBM
fat: 91g / 40% / 1,4 g/kg
sat. fat : 34%
fiber: 28g

……………………………………………………………………………… …………

30d avg activity
Amt of rest/WO-days:17/13
kg lifted : 3847kg/day
activity: 67 min/day

Calories eaten: rest 1336 / lifting 2898
Predicted expenditure: rest 1933/ lifting 2761
Carbs: rest 90g / training 281g
Protein: rest 107g / training 162g
Fat : rest 61g / training 127g

Comment: food intake is creeping up to over 2000 kcal, more than I’d planned to, but yet I’m still losing a decent amount of fat, since maintenance stays up at around 2300 kcal.. this is the most consistent fat loss for the longest continuous period ever.. so I am NOT complaining. Not at all! It’s totally weird to be sub-65 kg, as apart from when I was so ill, I can’t recall weighing so ‘little’ since age 21 when I gained 10kg in 1 year from 63 to 72 kg, when my mom died and I had to do the cooking (mostly overdoing things). Which is also why 63kg is my first target weight. 58 kg might be the 2nd target weight, but I wouldn’t mind if that takes over a year, interspersed by maintenance periods. But first try to hold on to LBM.