Fat Burning Phase Week 2 Day 1

Age 36
5'7"
179.8lbs
15% BF

Modified Beginner A

Front Squats: 135x3

160: 5/5/5/5/5

Bench: 45x10 / 155x5

170: 5/5/5/5/5

Inv. Row:

11/11/11/8/7

Push Ups:

12/12/12/12/12/

Sipped my broccoli smoothie during the WO

Did cardio at 4:00 for 30 min.

Fat Burning Phase Week 2 Day 1

So I've gotten over my cold almost completely.

Age 36
5'7"
179.8 lbs
15% BF

Workout B Modified

Front Squat: 135x3

155: 7/7/7/7/7

OHP: 45x3

110: 5/5/5/5/5

RP:

205:1x5

Pulls:

5/4/5/3

Prones:

30s/30s/35s

Post WO smoothie for low cal diet: 2 scoops whey, water, cup of frozen broccoli, ice and banana. Blend and enjoy!

I reduced my weights but added reps. I don't want to go crazy trying to lift heavy when I am eating light.

Fat Burning Phase Week 1 Day 1

Age 36

5'7"
183lbs
15% BF

Felt like really getting lean, so I decided to do the Burn the Fat Feed the Muscle program again. I've deloaded to accommodate the lack of calories.

Workout A - Modified

Front Squat: 135x3

155: 6/6/6/6/6

Bench Press: 45x10 / 135x5

160: 5/5/5/5/5

Inv. Rows:

10/7/10/8/6

Push ups:

10/10/10/10/10

Did 30 minute jog this morning on empty stomach.

Finished day with Smoothie.

Week 5 Redux Day 2

Age 35 (Until Monday)

5'7
183.6lbs
15% BF

Beginner B Modified

Front Squats:

155x5
175x5
185x5
195x3

My 4 year old daughter would not leave my basement - long story, threw me way off on squats.

OHP: 45x5 / 95x2 / 115x1

120: 5/4/5/5/5

I screwed up my breathing on set 2.

RP above the knee:

270: 1x5

Chins:
5 - bw
4 +10lbs
3 +10lbs

Prones:

3x30 sec.

30 Min on Nordic Trac

Post WO smoothie.

Week 5 Redux Day 1

Age 35 - Last week!

5'7"
186lbs
15% body fat (?)

Beginner A - Modified

I ran for 37 minutes this morning.

Front Squats:

Doing something different now as weight gets heavier I get more cautious about my lower back.

135x5
165x5
175x5
185x5
195x3 - lost it
200x1

Bench Press: 45x10 / 135x2 / 170x2

180: 5/5/4/3/3

Inv. Row:

5x10

Push Ups:

20/10/10/10

END