Destination: Abs (Redux)- Wk5.

Hey guys, no training diary blogs for a couple of weeks now, sorry about that, but there has been very little to report. As far as my back goes, I've had no body issues at all, and now that I'm in this new phase, I'm lifting heavier weights which is nice. As you'll see below, I've basically stopped doing intervals in the conventional sense, as in boxing, X-Trainer etc, I've replaced them with sled pushes and pulls, with moderately heavy weight. Why? It's functional strength work which will keep more muscle mass than simply sprinting or boxing will. I actually walked out pumped after doing these, and they're hard as hell!

These were my measurements as of the 28/08/11, for my previous measurements, see here.

Height- 185cm                    
Weight- 92.1kg
Bodyfat Percentage (skin folds)
Tricep- 19mm
Bicep- 3mm
Subscapula- 16mm
Supraillium- 19mm
Total- 57mm
Bodyfat Percentage= 20.47%.
OMRON= 18%

Girths
Arms Relaxed- R- 35.3cm, L- 35.5cm
Thighs- R 60cm, L 62cm
Chest- 103.5cm
Waist- 91.5cm
Hips 103.5cm

As you can see, I'm down just under 2% BF, and 1.5kgs, with only slight decreases in girths, which is nice, not much I know, but if I keep this up for the next couple of months I should start to get to a place I'm pretty happy with. My goal is to get as close to 10% as possible, I've planned to do this for 6 months, but have no problems going over. I'm not doing anything drastic, I'm not crash dieting, I'm still eating 7-9 meals a day, eating all the time really.  I've just cut out the junk, kept my protein levels high, and focused my weight and interval training to a higher intensity. I'm feeling no fatigue, or over training symptoms, in fact, I feel great!

 Here are some comparison photos from my first week til now, as always, I report, you decide!
 

So hopefully from these few pictures you can see some modest change in appearance. True, it's only been 5 weeks, and my Calories have not been dropped to an extreme level (not yet anyway). As any of you who train at CBD would see, I'm always carrying a smoothy around with me (with my bottle of water, and my file, yes I'm a dork!)

Alternating Set System
Day 1- MRT- Phase 2	Set	Rep	Rest	Wk1
A1: Dynamic Lunge	3	8*ea	60	17.5kg,20kg,20kg
A2: BB Pushpress	3	8*	60	45kg,45kg,45kg
B1: SLDL	3	8*	30	45kg,45kg,45kg
B2: NG Chins	3	8*	30	BW,BW,BW
C1: Jacknife (Feet on Fitball)	2	10	0	1,1
C2: Hanging Knee Raise	2	12	30	1,1
Day 2- HIIT
5-10 min warm up				Sled Pushes/Pulls with 70kg
1 minute on	7			1,1,1,1,1,1,1,
90 seconds off	7
Cool down 3-5 mins
Day 3- MRT	Set	Rep	Rest	Wk1
A1: DB Reverse Lunge	3	8*ea	30	20kg,22.5kg,22.5kg
A2: BB BO Row	3	8*	30	60kg,70kg,80kg
B1: DB Jump Squat	3	8*	30	15kg,20kg,22.5kg
B2: DB Incline Press	3	8*	30	25kg,27.5kg,30kg
C1: Pallof Press	2	12ea	0	80kg,80kg
C2: Rollout	2	12	30	8,10
Day 4- HIIT
5-10 min warm up				Sled Pushes/Pulls with 70kg
1 minute on	7			1,1,1,1,1,1,1,
90 seconds off	7
Cool down 3-5 mins
Day 5- MRT	Set	Rep	Rest	Wk1
A1: Dynamic Lunge	3	8*ea	60	20kg,20kg,20kg
A2: BB Pushpress	3	8*	60	50kg,60kg,60kg
B1: SLDL	3	8*	30	45kg,45kg,45kg
B2: NG Chins	3	8*	30	BW,BW,BW
C1: Jacknife (Feet on Fitball)	2	10	0	1,1
C2: Hanging Knee Raise	2	12	30	1,1
Day 6- HIIT
5-10 min warm up				Sled Pushes/Pulls with 70kg
1 minute on	7			1,1,1,1,1,1,1,
90 seconds off	7
Cool down 3-5 mins

Diet's been good, I've been going pretty hard on the bacon and eggs, but apart from the fact that they're fried, they're not affecting my fat loss (hopefully), I only eat one piece of (low fat) bacon, one egg, and one sausage, it's about 3-400 Calories. Apart from that no deviations, no junk, no alcohol (apart from that one night out). Feeling good!

Diet
Monday- 3200 Cals	T-S- 2600 Cals	Sunday- 2100 Cals
Breakfast	Breakfast	Breakfast
Oats/milk/30g pro powdr	Egg/whites/Spinach	Smoothy
Protein- 39g	Protein- 32.5g	Protein-29g
Carbs- 41g	Carbs- 1.5	Carbs- 45g
Fat- 8.2g	Fat- 13.4g	Fat- 4g
Total- 415 Cals	Total- 260 Cals	Total- 429 Cals
Morning Tea	Morning Tea	Morning Tea
x2veg sausages	Chicken/Mixed Vegetables	Egg/whites/Spinach
x1 multigrain bread	Protein-46.5g	Protein- 32.5g
butter	Carbs- 13.5	Carbs- 1.6
glass hi-lo milk	Fat- 18.2	Fat- 13.4g
Protein- 43.3g	Total- 420 Cals	Total- 260 Cals
Carbs- 31.5
Fat- 18g
Total- 473 Cals
Post Sleep	Post Sleep	Lunch
Vegetable smoothy	Vegetable smoothy	Chicken/Mixed Vegetables
Protein- 46.6g	Protein- 46.6g	Protein-46.5g
Carbs- 37.9g	Carbs- 37.9g	Carbs- 13.5
Fat- 3g	Fat- 3g	Fat- 18.2
Total- 411 Cals	Total- 411 Cals	Total- 420 Cals
Before Work	Before Work	Afternoon Tea
Smoothy	Smoothy	Vegetable smoothy
Protein-29g	Protein-58g	Protein- 46.6g
Carbs- 45g	Carbs- 90g	Carbs- 37.9g
Fat- 4g	Fat- 8.2	Fat- 3g
Total- 429 Cals	Total- 429 Cals	Total- 411 Cals
Post Workout Shake	Post Workout Shake	Dinner
x2 up n go/30g protein	x2 up n go/30g pro	Chicken/Mixed Vegetables
Protein- 45.1g	Protein- 45.1g	Protein-46.5g
Carbs- 55.7g	Carbs- 55.7g	Carbs- 13.5
Fat- 8.3g	Fat- 8.3g	Fat- 18.2
Total- 517 Cals	Total- 517 Cals	Total- 420 Cals
Post Workout Meal	Dinner	Evening
tofu/glass hi-lo milk	Chicken/Mixed Vegetables	Bacon and Eggs
Protein- 39.2	Protein-46.5g	Protein- 42.7g
Carbs- 36.4	Carbs- 13.5	Carbs-3.9g
Fat- 22.7	Fat- 18.2	Fat-28.9g
Total- 432 Cals	Total- 420 Cals	Total- 404 Cals
Before Work
Smoothy
Protein-29g
Carbs- 45g
Fat- 4g
Total- 429 Cals
Protein-276.2g	Protein- 268.9g	Protein- 233.6g
Carbs- 292.5g	Carbs- 198.6g	Carbs- 113.1g
Fat- 68.2g	Fat- 73.6	Fat- 70.2g
Max Total- 3109 Cals	Max Total-2460 Cals	Max Total- 2200 Cals