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CHECKPOINT 03
SPRING RECOMP 2021 - DAY 23
DAY 23:.........13.3% @ 199.8# = 26.6# Fat & 34.50" Waist...
DAY 00:.........13.4% @ 187.6# = 25.1# Fat & 33.75" Waist...
DELTA:...........(0.1%)....................1.5# Fat &...0.75" Waist
Pacing
CKPT 03...22 DAYS ON...TOT FAT GAIN 1.50...DailyRR 0.07
CKPT 02...15 DAYS ON...TOT FAT GAIN 1.79...DailyRR 0.12
CKPT 01...08 DAYS ON...TOT FAT GAIN 2.44...DailyRR 0.31
Diet
CKPT 03 - 3 Lift Days & 4 Rest Days
...3 LIFT DAYS - 2,869K (159P/266NC/130F) vs. 2,607K (206P/378NC/30) Plan
...4 REST DAYS - 2,405K (143P/175NC/126F) vs. 1,738K (206P/93NC/60F) Plan
...OVERALL - 2,604K (150P/214NC/128F) vs. 2,234K (206P/256NC/43) Plan
CKPT 02 - 4 Lift Days & 3 Rest Day
...4 LIFT DAYS - 3,111K (164P/241NC/166F) vs. 2,607K (206P/378NC/30) Plan
...3 REST DAYS - 2,572K (136P/155NC/156F) vs. 1,738K (206P/93NC/60F) Plan
...OVERALL - 2,880K (152P/204NC/162F) vs. 2,234K (206P/256NC/43) Plan
CKPT 01 - 7 Lift Days & 1 Rest Day
...7 LIFT DAYS - 3,217K (117P/295NC/174F) vs. 2,607K (206P/378NC/30) Plan
...1 REST DAYS - 3,230K (88P/312NC/181F) vs. 1,738K (206P/93NC/60F) Plan
...OVERALL - 3,219K (113P/297NC/175F) vs. 2,498K (206P/342NC/34) Plan
Weight Room
CKPT 03...BP 3X175...SQ 10X185...DL 12X175...FS 10X125...OP 07X105...TB 09X100
CKPT 02...BP 8X165...SQ 10X175...DL 10X165...FS 10X125...OP 07X105...TB 09X095
CKPT 01...BP 8X155...SQ 02X175...DL 05X165...FS 08X115...OP 07X105...TB 10X090
CKPT 00...BP 5X145...SQ 05X165...DL 05X155...FS 05X105...OP 05X095...TB 05X080
BP=Bench Press SQ=Squat; DL=Deadlift; FS=Front Squat; OP=Overhead Press; TB=TBar Row
Notes
* Slightly More Disciplined Eating; Still Way Over Plan
* Right Directions - KCals/Carbs/Fat Down & Protein Stable
* Max Rebound Fat Gain was 2.6# (4/7) vs. 5.9# Gain in 2018
* Micro (1.1#) Fat Loss Since 4/7 (0.065#/day)
* Lifts Up on Rebound Gains
* Working Through Back, Vaxx & Misc Pains & Strains
* Continuous Improvement of Morning Flex Work
* Ankle, Hip, Thoracic Mobility Measurably Up
* Still No Flexessory Plan...
Forward
* GOALS/PRIORITIES
... * Strong + Flexible + Pain Free
... * Productive/Good Feels while Getting in Shape
... * Abs Lean (<10%)All Summer + into the Fall
... * Cap Winter 21-22 Rebound @ <14%
* NEXT SIX INCHES
... * LIFT/FEAST - SAT/SUN/MON/WED/FRI/SUN
... * REST/FAST (40:8) - TUE/TH/SAT
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2086 kcal
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Gras: 77,58g | Prot: 130,97g | Glu: 226,34g.
Déjeuner: Fat Free Greek Yogurt, Wonka Giant Chewy SweeTARTS, Bakers & Chefs Extra Heavy Mayonnaise, Tostitos Medium Salsa, Tostitos 100% White Corn Restaurant Style Tortilla Chips. Dîner: Indian Flatbread Naan, Lamb Shish Kabob with Vegetables, White Rice (Long-Grain, Cooked) , Chicken Kabob - Kabob Palace, Garbonzos Chick Peas, yogurt sauce. Snacks/Autre: Anabolic Chunky Monkey 4.0. plus...
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