When I won the fat loss challenge two years ago in 2018, by this point of the challenge I was already down 10 or 11 pounds. I’m definitely not on the same pace as back then, but I’m in a far better mood, and my 31 inch jeans are feeling looser in the waist so this seems to be working. I do think I might be adding some muscle mass as well as losing fat this time around (at least it looks that way in the mirror – my serratus anteriors are more defined, and my upper external obliques are starting to show, for example). 160 pounds and 5% body fat were not sustainable back then, for me at least, but whatever I end at this time might be.
The current Barefoot series with the additional deadlifts I’m doing on Saturday before class seems to be a good combination of strength, muscle mass, and fat loss.
Sleep
7h 30m
Morning weigh-in
175.4
Day 1 morning weigh-in: 182
Yesterday’s weigh-in: 176.6
Exercise
Morning maintenance routine: McGill Big 3 (ab curl-ups, bird dogs, and side planks), Original Strength Reset, 2×20 swings @ 71.
Barefoot Fitness: Before the workout: Surovetsky Deadlift Program, Week 2, Day 1: 1×10 @ 135, 2×5 @ 265. Supposed to be 5×5 @ 265, but I tweaked my lower back (L4 + pelvis) on the second set so I backed off. Bummed though; 265 was feeling pretty good. I think I hurried those 5 reps and didn’t set up well between each rep. Fortunately Dawn Hourigan was at the 8:00 class and she was able to improvise a fix using a chair that reset both my pelvis and L4. 🙂
Three rounds of 9 DBL KB clean & squat singles (2×44, 53, 62), 5/5 cross-over step-ups (53); 9 pull-up singles (20, 25, 25), 10 ring Y-raises; 9 KB clean & press singles (each arm) (53, DBL 53, 62), 20 push-ups; adductors, lat stretch, MBL.
Food
10:25 AM
12:45 PM
1:30 PM
4:00 PM
7:30 PM
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