Intermittent Fasting Workout week 3 - 4

Here are my last three workout logs.
In the first workout I was trying to find out what weight to use as the max weight for
15 rep squats and over head presses.

In general I'm doing a 2 week 15 rep phase.
as part of a longer term plan to split 6-8 weeks of training into 15,10,5, and 3 rep
phases.

I'm slowly adjusting to doing 15 reps. It feels like there is a huge jump
between doing 10 reps vs doing 15 reps.

Log aug 8 2012

Weight 183
Bf 15.1

My IF plan w3 d2

Squat
1x15@135,145,155,160
1x10@165

Ohp
1x11@85
1x10@85
1x6@85

Deadlift skipped
0x5@255

Chinup
1x13
1x11
1x10


Log Aug 10 2012

Weight 183.5
Bf 15.2

Squat
5x15@100

Bench
5x15@105


row
5x15@95

Dip
1x25
1x20
2x16


Log aug 13 2012

Weight 182
Bf 14.8

My IF plan w4 d1

Squat
5x15@110

Ohp
3x15@65

Deadlift
3x15@135

Pullup
1x15
1x12
1x8

Trying out Intermittent Fasting

So I had been doing some reading about Intermittent Fasting as described on the  the leangains (http://www.leangains.com)  blog. I decided to give it a try to get my bodyfat back down from %16 to %12 as my first goal. I started by doing the 16 hour fast with an 8 hour feeding window.

In my first few workouts the thing that I noticed was that I could lift the same amount of weight, but I did not have the energy to do as many reps at that same weight.

In about a week and a half I lost about 1.2% of my bodyfat. However, I seem to be able to gain that back in a day or so of eating too many calories. I'm continuing to tweak my diet to try to get enough protein on workout days, and not over eat on non workout days.

Log july 25 2012

My plan w13 d2

Squat skipped this ex
1x2@325
1x0@325
1x0@325


Ohp
1x3@155
1x4@155
1x3@155

Deadlift
3x8@245

Pullup
3x10

--------------------------------------------
Log July 27 2012

Weight 184.5
Bf 15.4

Squat
1x1@325
1x2@325
1x1@325


Bench
2x5@225
1x4@225


row
3x5@170

Dip
1x20
2x13

--------------------------------------------
Log july 30 2012

My plan w14 d2

Squat
3x1@325


Ohp
1x3@155
1x3@155
1x2@155

Deadlift
3x8@250

Chinup
1x10
1x7
1x8
--------------------------------------------
Log Aug 1 2012

Weight 184.5
Bf 14.9

Squat skipped to let knees rest
1x1@325
1x2@325
1x1@325


Bench
2x5@225
1x4@225


row
3x5@175

Dip
1x25
2x15

--------------------------------------------
Log aug 3 2012

Weight 183 (aug 4)
Bf 14.8

My plan w14 d3

Squat
3x10@225


Ohp
1x3@155
1x3@155
1x3@155

Deadlift
3x5@255

Pullup
1x12
1x11
1x10

--------------------------------------------
Log Aug 6 2012

Weight 184
Bf 15.9

Squat skipped
1x1@185


Bench
1x15@135
1x11@155
1x12@145
1x10@135
1x9@135

row
3x15@135

Dip
1x25
2x15

weeks 10 - 13 of my own plan

Log July 6 2012

My plan w10 d2

Squat
3x3@325


Bench
5x5@205

row
5x5@145

Dip
1x25
1x20
1x15


Oot
Rev crunch
3x12

--------------------------------------------
Log july 9 2012

My plan w11 d1

Squat
1x5@325
1x2@325
1x3@325


Ohp
3x5@145

Deadlift
3x8@215

Chinup
2x10
1x9
--------------------------------------------
Log July 11 2012

My plan w11 d2

Squat
2x4@325
1x3@325


Bench
3x5@210
1x4@210
1x5@210

row
3x5@155

Dip
1x25
1x29
1x15
--------------------------------------------
Log july 13 2012

My plan w11 d3

Squat - skip to let knees recover
1x5@325
1x2@325
1x3@325


Ohp
1x3@150
1x5@150
1x3@150

Deadlift
3x8@225

Pullup
3x10

Calf raises
--------------------------------------------
Log July 16 2012

My plan w12 d1

Squat
0x4@325
0x3@325


Bench
5x5@215


row
3x5@160

Dip
1x20
1x20
1x12
--------------------------------------------
Log july 20 2012

My plan w12 d2

Squat
1x2@325
1x0@325
1x0@325


Ohp
1x4@155
1x3@155
1x3@155

Deadlift
3x8@235

Chinup
2x10
1x7


--------------------------------------------
Log July 23 2012

My plan 13 d1

Squat
1x2@325
2x1@325


Bench
3x5@220


row
3x5@165

Dip
1x20
1x20
1x15