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So I'm guessing that's 15 sets of 2 reps for 85kg on the front squat?

Lol, your broscience bodyfat estimates are pretty entertaining...  Think of it more in terms of weight... sprinting is tough to calculate but as far as simple vertical displacement with equal power its pretty accurate actually tonestimate just using a ratio of weights...  for example your 200 lbs and if you cut to 180 then 200/180 = 1.11.  So you would have an increase of vertical displacement increase of about 11%.   

Ive run fat and skinny and buff and I can tell you raw weight hurts more in the 200 and 400 whether its fat or muscle...  from my personal experience I think if you get under 180 your un 23.x.

We'll test the 11% vertical displacement in real life. There are All Comers events in my city all up the way up to March. In 4 months I should be able to lose 20lbs. The biggest challenge atm is dealing with my Achilles, which is severely comprimising my training. Although, untrained I’ve run 23.x before doing nothing but rugby and weights so weight loss alone should result in much improved performance.

BODYWEIGHT- 91KG
WAIST- 39 inches
BODYFAT- 23.4%
SORENESS- Calves/Achilles- they were improving but I think the jump rope I did this week aggravated them.

I ran my 200m and it was pretty disappointing in the end.
25.59 FAT
I guess apart from being fat I haven't done any speed work or speed endurance because it's been aggravating my achilles too much so all my training has just consisted of intensive tempo, which helps with fitness but not with getting faster. Oh well plenty of time to tweak things. This is complete broscience but I've been thinking perhaps an extra 1% bodyfat equats to an extra 0.1 seconds in the 100m. So if I lost 10% bodyfat that should lead to a loss of 1 second on my 100m, which would lead to a 2 seconds loss on my 200m assuming I'm in shape.

GYM-

Front Squats-
40x4
60x4
77.5x4x3

Rows-
40x10
60x10
70x10
80x10x2

Sit Ups-
23x2

Quote from: Mutumbo000 on December 03, 2015, 01:04:44 am

Strong lifts bro!

What's your height and weight if you don't mind me asking?

6'1" and morning weight is sitting about 310 right now, slowly cutting back down to the 275 range and depending how I feel there I may drop on down to 260ish I feel the best around that weight. I can usually dunk a basketball around that weight as well, honestly there's no excuse to be at my current size anyways so I'm going to re-evaluate my cardio training and switch it to tempo style (inspired to by Chad Wesley Smith's new ebook) and also keep the diet on lockdown. I can cut body fat very quickly as long as I adhere to a strict diet and do cardio 3-4 times a week consistently, and plus lets face it I belong to a vertical jump community here so why not try to dunk a basketball again while getting back in shape lol.

That's cool. You'll still be able to drop weight and keep gaining strength. Dunking at 260lbs is beast.

I'm my own worst enemy. I didn't end up going to the gym yesterday. Instead I ended up going to the pub with a couple of my mates and got sloshed and finished off the night with KFC. I did have a great night but as for weight loss/athletic progress it was horrible. That and I woke up with a hangover and a throat feeling like an ashtray. My work already had its Christmas function last Saturday night so my aim is to make it up to Christmas now without having a single beer or shot. Moderation doesn't work for me but it's Friday night tonight and I'm staying home no matter how many people call me to come out. Same as tomorrow night. I'm off to the gym now!

Quote from: ChrisM on December 02, 2015, 11:20:47 pm

Actually last time I was calipered tested it was 8.4% IIRC this summer. Its in my journal I might be able to find the exact number. 8.42 keeps popping into my head. 7 point pinch/fold test.

Considering that I'll rescind the previous 1.5 and go closer to 1-1.25 depending on day. Ive tracked calories before and its not uncommon for me to hit 4500ish daily. I eat all day lol! Average day is sausage/bacon, half dozen eggs, fruit for breakfast; snacks are usually cheese/nuts/fruit and I snack 3-4x a day. I easily eat over a pound of chicken daily and usually have a few burgers or a steak for dinner. Chicken breast is usually lunch. I grab a ~lb from the deli of tenderloins and grill them when Im cooking breakfast. Usually have a milkshake or something at work. I dont know many people that eat like i do even the big guys at the gym. I'll post a body comp pic iny journal in a few

I wish I can eat 4500 calories a day

SAME!
I just get skinnyfat when I eat that much. Gut genetics of peace. 

My supps are the following-
Whey Protein- Musashi Chocolate Flavour but I'm thinking of switching to Muscle Milk
Fish Oil- Blackmores brand 1 capsule a day
Multivitamin- Swiss brand 1 tablet a day

I've never taken pre-workouts. I prefer just having a cup of coffee instead.

BODYWEIGHT- 90.5KG

SORENESS-
Calves/Achilles- I'm not running anymore until Saturday so that will give them 2 solid days of rest to rejuvenate.

TRACK-

Stretch/Warm Up

1x200m- 28 seconds
7 minutes rest
1x200m- 28 seconds
10 minutes rest-
1x200m- 29.5 seconds

It's the first 3x200m session that I've been able to get all 3 runs below 30 seconds

GYM-
I ate after my track session so I was feeling bloated so I only ended up doing squats.

Front Squats-
40x4
60x4
75x4x3
65x4
60x5

Jump Rope-
60x3

I'll go to the gym tomorrow and do chest, pullups and some core work and than have a rest day on Friday before my 200m meet on Saturday.