Thursday, January 17, 2008

Ah bench press, my old friend

Today's Weigh-In: 219.4 lbs.
5-Day Average: 220.2 lbs.

My average went up, but my weight itself went down (by over 2 lbs). I did my body fat measurement today and it was between 21% and 22%. That makes me happy to know, because I haven't lost any weight for a while now, but the last time I measured it (at the same weight) it was between 24% and 25%, so I'm still losing fat, just not weight. I'm almost out of the "danger zone" of body fat percentage (anything over 20% is considered unhealthy/dangerous).

I feel like I'm leaning out quite a bit as well. My arms and pecs especially, as I can now see definition when I flex, and I can move my pecs using only my mind :-)

Today's workout was fun. It's called Lynne, and it consists of:
Body-weight bench press and pullups, 5 sets each for maximum reps
Basically you do a set of as many bench presses as you can do of your body weight, then as many pullups as you can, for 5 rounds. It's not for time, so you can take lots of rest. I had to scale down the weight because I can't bench press 220 pounds more than once or twice at most, so I went with 185 lbs. (a more realistic body-weight for me). I also used the assistance band for pullups, but I used the smallest one, so I'm almost at the point where I will be able to do the exercises with unassisted pullups. Here are my rounds/reps:

1: 10/5
2: 8/5
3: 6/6
4: 7/6
5: 5/6

The bench press was hard, but I pushed it and did my best. I felt great afterwards, good and strong. I love the variance of the CrossFit workouts, and I really liked the break from intense cardio as well. Can't wait to see what they've hatched up for tomorrow.


Rob Tucker said...

Unassisted pullups - that's a dream for me. Love seeing you close to that.

Jay said...

have somebody show you how to do kipping pullups. There's an easy progression that shows you how to do it that most of the crossfit coaches should know.

Once you have that down, you'll be killing the pullups.