CURRENT GOAL: get to 12%

The Underground Strength Challenge is past, I have been settled into marraige and my new job for over a year... I need to achieve something. I need to pursue something. Although I was happy with my pr on squat (445) and bench (375), I recently had Luke Beggs check my body fat with calipers (he measured each site twice and I took the average of the numbers). Here are the numbers he got on me:
tricep: 22.5
pectoral: 14.5
midaxilla: 22.5
subscapular: 19
abdomen: 29.5
suprailiac: 17.5
quadriceps: 18
bicep: 10
lower back: 22
calf: 24

I put these numbers into equations on this website and got the following results:
Jackson/Pollock 7 site: 19.77
J/P 4 site: 20
J/P 3 site: 17.93
Parillo: 21.2
Durnin/Womersley: 22.83

Talk about a giant kick in the man-parts. I'm going to use the Jackson/Pollock 7 site for the current goal to get down to 12% bodyfat. Currently I have 177.6lbs of fat free mass and 47.79lbs of fat mass. WHEN I get to 12% body fat, I should weigh 206lbs... and I want to get there by August 6, because that is about as random of a date as I can pick.

I have a sticky note on my desk that says 206 and 12% to help keep my mind stuck where it should be. I'll be giving you all progress updates AND I should be able to finally post some more training videos since I just bought a new camera.

cool song


What are you currently training for?

My better is better than your better

Here is some of what I read or watched today:



http://www.chasekarnes.com/- "Get Outside"
http://www.tmuscle.com/- The Russian Approach to Size and Strength by John Paul Catanzaro
Sucker Punch: Dr. John Berardi
Beauty and the Cortisol Beast by TC



in the below video, skip to 2:25 to see real training.



I try to keep up with several websites, youtube channels, and blogs to keep training ideas fresh and motivation to keep getting better myself. Complacency leads to mediocrity which is certain to lead to death.

SUMMER FREAK PROGRAM

For the last two weeks this has been my new split:
Monday: Deadlift, back thickness (all rowing movements), and hamstrings
Tuesday: Chest and core
Wednesday: Arms and calf muscles
Thursday: off
Friday: Quads and back width (pullups, chinups, pulldowns, etc)
Saturday: Shoulders and Traps
Sunday: Off

The goal here is to individually tear up every body part and to shock my system into adapting to something new. I also want to bring up my hamstrings, traps, and arms. these are self-defined weak points that I don't have a reason to have around.

I also have some consistent workout partners, which I have been lacking for about five months. This is important to gains, if you don't remember why, read this and this. The group of present and future freaks that I get to hit the gym with are: Luke Beggs, Andrew Lewis, Tyler Brewer, and Jake Beggs.

I also am throwing some type of cardio into the week... whether it be sled pushes, full contact basketball, sprints, jogging, plyometrics, etc... something is thrown in.

Let me know what you are doing in the comments

Full Body Workout to finish April

I got the chance to hit the gym with Chase Karnes yesterday... he was visiting the area anyway and of course I was ready to get a session in. Chase is an accomplished body builder and he now competes in Strongman competitions at 200lbs. For more info on him and his training styles, click his name above to get to his website.

I usually don't do full body workouts, as I have been on a body-part split for a while. But as long as I'm lifting weights and I'm sweat'n... it really doesn't matter what the program is that day.

THE workout:
Cleans
135x12
185 2x8
205 2x3

barbell incline
135x12
185x6
225x4
270x 6,5,4
265x4

chins- used this new protocol that Chase thought up that has taken his bodyweight chins from 7 to 25... it works
bodyweight x12
+25lbsx5
+35lbsx5
+45lbsx5
bodyweight x amap... i think i got 17

supersetted these two exercises:
standing military press
135x12
155x5
185x3

facepulls
3x12 with varying weights... focusing on contracting rear delts

solid work put in, good day