I felt tired, so I tested my one rep maxes!

Lately I've been having trouble sleeping a full 8 hours on the nights of my workout days because
in order to eat most of my calories post workout, I end up eating a lot right before bed.
So I'm trying to shift my eating window up a few hours to correct the problem.

This day I was feeling pretty tired from lack of sleep. So I decided to take it easy and do
low volume. I started to get some energy after my warmup and my squats. So I ended up
testing out my one rep max on overhead press, and deadlift. It looks like I hit PRs on overhead press, and weighted chinups!

Log oct 10 2012

Bw 178.5


My IF plan w12 d2

Taking a Light day

#Squat
1x5@275
1x2@305


#Standing Overhead Press
1x1@135
1x3@155
2x1@185 PR

#Deadlift
1x3@225
1x1@315
1x1@365
1x0@385

#chinup
3x5@55 PR

Workout Graphs for the past 12 weeks

Charting my progress for the past 12 weeks

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

Intermittent Fasting Workout week 9 d1 - w10 d1

During the past few workouts, I reached my transition point moving from a goal of
doing 5 sets of 5 reps to 3 sets of 5 reps. So the weights are starting to get heavy again.
Since I'm fasting and having only a small amount of calories pre-workout,
I found that I was runing out of energy (glycogen) and I could not get the desired 5 reps
on squats. So in the next workout that included deadlifts I made sure to eat my carbs a few hours
before working out. That seemed to make a difference and I was able to get more reps in.
Now I'm going to stick with squats at 305 until I feel comfortable that my form
is good again, before increasing the weight.

Log sept 17 2012

Weight 180.5
Bf 14.4

My IF plan w9 d1

#Squat
5x5@265

#Standing Overhead Press
5x5@130

#Deadlift
3x5@265

#pullup
3x5@35





Log Sep 19 2012

Weight 181
Bf

My IF plan w9 d2

#Squat
3x5@285

#Bench press
5x5@205


#Pendlay row
3x5@185


#Dip
3x5@50




Log sept 21 2012

Weight 181.5
Bf 13.4

My IF plan w9 d3

#Squat
3x3@305

#Standing Overhead Press
3x5@145

#Deadlift
1x5@315
2x3@315

#chinup
3x5@40




Log Sep 24 2012

Weight 179
Bf 13.5

My IF plan w10 d1

#Squat
2x5@305
1x3@305

#Bench press
3x5@210


#Pendlay row
3x5@190


#Dip
3x5@55

Intermediate Fasting Plan week 8

I'm feeling good being back to working out in the 5 rep range. I feel like the time I spent working out
at the higher rep ranges has helped my endurance/recovery between sets. So far I've still been able to keep the
rest between sets at about 1min 30 seconds. I'm feeling pretty strong too I won't know for sure until I work back up to
my previous maxes.

Log sept 12 2012

Weight 181
Bf

My IF plan w8 d2

#Squat
4x5@235
Knee felt funny on 4th set so I stopped

#Standing Overhead Press
5x5@125

#Deadlift
5x5@245

#chinup
1x7@30
2x5@30
1x3.5@50


Log Sep 14 2012

Weight 183
Bf 14

My IF plan w8 d3

#Squat
3x5@245

#Bench press
5x5@195


#Pendlay row
3x5@165


#Dip
3x5@45

Log Sep 10 2012

Log Sep 10 2012

Weight 182
Bf14.3

My IF plan w8 d1

This was my first workout in the 5 rep range in a long time. Its good to get back to it. Now I'm just hoping to get some PRs at the high end.

#Squat
5x5@225

#Bench press
5x5@185


#Pendlay row
5x10@155


#Dip
3x5@40

Intermittent Fasting workout weeks 4 - 7

Its been a few weeks since my last posts. I keep all of my logs on my phone and I had to restore my phone and I ended up loosing a weeks worth of logs. 

I've continued to do Intermittent Fasting with my bodyfat getting down to 13.3% at its lowest so far. 

Log Aug 15 2012

( aug 14, 181lb, 16%bf)

Weight 181

Bf 15.4

My IF plan w4 d2

Skipped squats

#Squat

0x15@120

#Bench press

5x15@115

#Pendlay row

5x15@105

#Dip

1x25

1x18

1x16

Log aug 17 2012

Weight 181.5

Bf 14.9

My IF plan w4 d3

#Squat

3x15@120

#Standing Overhead Press

1x15,11,15@75

Skipped deads

#Deadlift

0x15@135

#Chinup

1x15

1x12

1x8

Log Aug 20 2012

Weight 180

Bf 15.4

Rest times avg 1.5 min

My IF plan w5 d1

Squat

3x15@135

Bench press

3x15@125

Pendlay row

2x15@115

1x10,1,1,1,1,1@115

Dip

1x25

1x20

1x17

Log aug 27 2012

Weight 181.5

Bf 14.6

My IF plan w6 d1

#Squat

3x10@135

#Standing Overhead Press

3x10@90

#Deadlift

3x10@185

#Pullup

1x10@25

1x8@25

1x6@25

Log Aug 29 2012

Weight 182

Bf

Rest times avg 1.5 min

My IF plan w6 d2

#Squat

5x10@190

#Bench press

4x10@155

#Pendlay row

3x10@140

#Dip

3x10@30

Log aug 31 2012

Weight 182.5

Bf 13.5

My IF plan w6 d3

#Squat

3x10@195

#Standing Overhead Press

3x10@95

#Deadlift

3x10@1m95

#chinup

2x10@25

1x7@25

log sep 3 2012

I skipped  my workout this day since it was a holiday

Weight 180

Bodyfat 13.9

Log Sep 5 2012

Weight 180

Rest times avg 1.5 min

My IF plan w7 d1

#Squat

3x10@200

#Bench press

3x10@160

#Pendlay row

3x10@145

#Dip

3x10@35

Log sept 7 2012

Weight 181

Bf 13.3

My IF plan w7 d2

#Squat

3x10@205

#Standing Overhead Press

3x10@100

#Deadlift

3x10@225

#pullup

2x10@25

1x8@25