Well, back on track!! Lost 1 more lb., great. A small adjustment in diet and back in the saddle. I would venture to guess myself at about 8% bf right now, looking in less than 10 weeks to be at 5% tops.(would like to be less and beat my best).

Had great intensity today...

Back
Wide grip chins
Sets...BWx12,BWx12,BW+10x10,BW+10x10

2 arm Incline dumbbell rows(static hold on last rep, rep range of 12,10,12)
Sets....35x12,40x10,50x12

Behind the neck pulldowns(first set 1 1/2's, last 2 standard with static hold)
Sets....100x10,120x10,

Shoulder width chins using assist machine(very strict, great pump)
Sets....10x60,10x60,10x40

Lower cable pulley rows(strict form)
Sets...100x10,120x10,140x10

Hypers
3 sets of 10 with 25 lb. plate


Shoulders

Upright cable rows supersetted with standing military presses, rep range of 12,10,8,6,12(this is a burner!)
Sets...80x12,90x10,110x10,130x7,/80x12,90x10,100x8,100x6,100x4(rest/pause 4 more)

Just for kickers, haven't done behind the neck presses for a long time. Did 2 sets of standing behind the necks with the smith machine, without the smith the sets were....50x8,70x4(this was just for an added burn)


Seated dummbell shrugs
80x12,80x15,90x17,90x15

I was cooked, and ready to head for the best protein drink I could find!! LOL...

One more day of this cycle, then I will go back to cycle 1 for 2 weeks. Keep the body in shock!

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Comments

• bb1fit 2004/01/10
  8% is nice, but this is where it really starts getting tough. Your body starts fighting back pretty hard to maintain, and it get very rigid with diet and tricky here to get to competition levels.(keep muscle and lose fat)
• triciakent 2004/01/08
  8% bodyfat, that is sweet!!
• 7707mutt 2004/01/08
  You are indeed and inspriation to us all!