Late November through mid December Workout Log

During the week of Thanksgiving I didn't do any weightlifting. I did do some cycling for about 60 miles over two
different sessions. So I was happy to see that I didn't gain any extra weight even though I ate a lot over on Thanksgiving. By mid December I started seeing my body fat percentage go back to previous levels. I guess I need to actually do some more cardio regularly if I want to get lower than 13% body fat.

Finally, In my last workout I tried a reverse pyramid scheme for my bench press. I liked the way It felt. I did 92% of my 1 rep max and ended getting 12 reps at a much lower weight. So I still felt pumped but drained afterwards.

Log Nov 26 2012

Weight 179.5
Bf 13.9

My IF plan c2 w1 d1

#Squat
1x10@135
3x12@185



#Bench press
1x5@135
1x5@185
2x6@185


#Pendlay row
1x5@135
2x8@135

#Dip
1x20
1x12
1x10

---

Log nov 30 2012
Bw 180
Bf 13.01

My IF plan c2 w1 d2


#Squat
1x5@185
1x5@225
1x5@275
1x1@315
1x8@225


#Standing Overhead Press
1x5@95
1x5@135
1x3@155


Skip deads
#Deadlift
0x5@225
0x5@315


#power Clean
0@135


#pullup
1x17
1x12
1x6

---

Log dec 3 2012

Weight 179.5
Bf 13.1

My IF plan c2 w20 d1

#Squat
3x10@225


#Bench press
1x10@135
1x12@155
1x10@155
1x8@155


#Pendlay row
3x10@155


#Dip
1x20
1x12
1x10

---

Log dec 7 2012

Weight 183
Bf 13.8

My IF plan c2 w2 d3

#Squat
2x10@185
1x15@185


#Bench press
1x12@135
1x12@155
1x8@155
1x8@155


#Pendlay row
1x10@135
2x10@160


#Dip
1x17
1x10
1x10


---

Log dec 10 2012
Bw 181
Bf 14.1

My IF plan c2 w3 d1


#Squat
3x5@275


#Standing Overhead Press
3x5@140


#Deadlift
3x5@285


#pullup
1x10@20
2x6@20

---

Log dec 12 2012

Weight 183
Bf 13.8

My IF plan c2 w2 d3

Skipped
#Squat
0x10@1850
1x15@185


#Bench press
4x5@185
1x8@185


#Pendlay row
4x5@185
1x10@185


#Dip
1x16@20
1x10@20
1x9@20

---

Log dec 14 2012
Bw 181
Bf 14.1

My IF plan c2 w3 d3

Skipped squat , eliptical for 20min
#Squat
0x5@275


#Standing Overhead Press
1x5@95
1x2@135
1x5@115

Skipped
#Deadlift
0x5@285


#chinup
1x10@25
1x8@25
1x7@25

---

Log dec 17 2012

Weight 179.5
Bf 14.2

My IF plan c2 w3 d1

Did squat 2nd
#Squat
1x10@135
1x5@225
1x5@295
1x5@225


#Bench press
1x1@245
1x6@205
1x8@185
1x10@155
1x12@135


#Pendlay row
5x5@135


#Dip
1x12@25
1x8@25
1x5@25