Intermittent Fasting Weeks 10 - 12

Here are my logs for the last week and a half or so. Wile still doing Intermittent Fasting I've found that if I move my carbs to pre workout, I can get some energy back and
get a few more reps on the heavy squats. Overall I've been going easy on the squats/deads because I have some weird soreness in my lower core/rear waist area. Its getting better but really slowly. Squats and dead lifts feel fine when I'm in the gym though. So I'm not sure if I should be worried or not.

I've still managed to increase the weight in pull-ups and dips. I even managed to get 17 pull-ups at body weight, which I think is a PR for me.

I also think I've hit the point where I won't loose anymore fat doing Intermittent Fasting unless I change my diet more or add cardio. My short term goal is still to get to %12
but my higher priority goal is still to gain strength and muscle.


Log sept 26 2012

My IF plan w10 d2

Taking a Light day

#Squat
3x10@135

#Standing Overhead Press
3x5@135

#Deadlift
1x5@325

#pullup
3x5@45



Log Sep 28 2012

Weight 180
Bf 13.3

My IF plan w10 d3

#Squat
3x10@135


#Bench press
3x5@215


#Pendlay row
3x5@135
1x15@135

#Dip
3x5@60





Log oct 1 2012

My IF plan w11 d1

Taking a Light day

#Squat
1x3@315
1x2@315
1x1@315

#Standing Overhead Press
2x5@135
1x7@135

#Deadlift
1x3@335


#chinup
3x5@50




Log Oct 3 2012

Weight 179
Bf

My IF plan w11 d2

#Squat
3x8@225


#Bench press
2x5@225
1x4@225

#Pendlay row
2x8@135
1x12@135

#Dip
3x5@65





Log oct 5 2012
Bw 179.5
Bf 13.6

My IF plan w11 d3

Taking a Light day

#Squat
3x12@185


#Standing Overhead Press
3x5@135


#Deadlift
3x12@135


#pullup
1x17
1x10
1x8





Log Oct 8 2012

Weight 180
Bf 13.6

My IF plan w12 d1

Light on squats/deads till soft tissue soreness is gone

#Squat
3x5@225


#Bench press
3x4@225

#Pendlay row
3x5@155


#Dip
3x5@70