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Body composition measurements:

Net morning weight : 82.3kg / 181.4lbs ( +0.3kg )
Waist : 85.5cm / 33.66'' ( same )

Online bodyfat estimation : 14.5% , ( -0.1% ) , lifetime
BI scale bodyfat estimation : 15% , ( +0.2% )
AVERAGE bodyfat estimation : 14.75% , ( +0.05% )

Previous:

Net morning weight : 82kg / 180.7lbs
Waist : 85.5cm / 33.66''

Online bodyfat estimation : 14.6% , ties last week's lifetime
BI scale bodyfat estimation : 14.8% , 0.6% higher here, oops!
AVERAGE bodyfat estimation : 14.7% , +0.3 

Hm.
Waist is the same, although I am a bit heavier, so that is good. I look the same or a bit better, also good. Online bf% estimation keeps improving, great!.
But the BI scale keeps negging me. Fuck the scale, it is the less accurate and reliable from the others.
Still, i hear it loud and clear, it may not be an accurate measurement but even as a rough indicator i gotta keep an eye at what happens there.

^Good point.
I am at the other side of the river, i am the guy who would let the measure too loose to make sure i am not cheating.
I have developed a technique that is pretty consistent. I let all the air out and then flex my abs. That way i can't suck in, neither get too loose. And i tighten the measure to the point that it starts pushing in the side fat ( love handles ). I let it looser, then pull tighter, do a few iterations to find the exact same sweet spot that it barely pushed some fat in.
As i said again, i don't care that much about either the waist/height/weight calculation number or the BI scale reading. I use both of them together with the mirror test as an overall estimation. All of them combined let you know pretty well where you are heading to.
I think it works well.

29 September 2014

Bodyweight@session : ~83.75kg
Soreness : hamstrings and calves sore, quads 'stiff'.
Injuries/aches : none

GPP PHASE - Workout #13

ROMANIAN DEADLIFT:
8@87,5kg ( +2,5kg )
8@87,5kg ( +2,5kg )
8@87,5kg ( +2,5kg )
-Very nice.

BARBELL LUNGE:
8 each leg @ 40kg
8 each leg @ 40kg
8 each leg @ 40kg
-Kinda easy, should have done 42,5.

PAUSED BENCH PRESS:
10@55kg ( +2,5kg )
10@55kg ( +2,5kg )
9@55kg ( +2,5kg ) , ( -1 rep )
8@55kg ( +2,5kg ) , ( -2 reps )
-Great for my standards.

CHINUPS:
10@BW
10@BW
9@BW
8@BW
-Same with last time. Kinda stuck, feels more like a forearms/grip fail. Same for pullups.
Gonna give both a couple more sessions to get 4x10 and then will move to weighted even if i can't get 4x10.

STANDING CALF RAISE MACHINE:
20@70kg ( +5kg ) , ( +5 reps )
19@70kg ( +5kg ) , ( +4 reps )
19@70kg ( +5kg ) , ( +4 reps )
-Wow! Although i haven't done those for 20 days, calves responded awesomely to the 3x12@200+kg paused leg press raises I've been doing.

1 October 2014

Bodyweight@session : ~84.25kg , oops!
Soreness : hamstrings and glutes a bit, calves torched
Injuries/aches : none

GPP PHASE - Workout #14

HIGH BAR FULL SQUAT:
MSEM : 6x1@100kg , 45 seconds rest between reps.
-Switched to MSEM instead of 3RM , this combines more intensity with less fatigue, let's see how it carries over to the court.
Finally felt very good with squat, progress feeling. 100kg was very solid form, not heavy on back, even kinda fast too.

DUMBBELL NEUTRAL GRIP SEATED OHP:
10@18kg each hand  ( +2kg per hand )
10@18kg each hand  ( +2kg per hand )
9@18kg each hand  ( +2kg per hand ) , ( -1 rep )
8@18kg each hand  ( +2kg per hand ) , ( -2 reps )
-Very strong, i would be happy with 4x8, those DBs are getting heavy!

BICEPS DUMBBELL CURL:
12 each hand @ 16kg
12 each hand @ 16kg
10 each hand @ 16kg
-Same with last week. Had better control at first 2 sets but run out of gas again at the last.

TRICEPS ROPE PUSHDOWN:
12@25kg ( +2.5 kg ) ,
11@25kg ( +2.5 kg ) , ( -1 rep )
10@25kg ( +2.5 kg ) , ( -2 reps )
-Very hard but strong.

SEATED WEIGHTED CRUNCHES MACHINE:
20@105 lbs ( +5 lbs )
20@105 lbs ( +5 lbs )
20@105 lbs ( +5 lbs )
-Great.

ABS COASTER MACHINE:
20@BW
20@BW
20@BW
-Didn't add weight because, i should have added, kinda easy.

STANDING CALF RAISE MACHINE:
30@25kg
30@25kg
-Did some high-rep-light-weight stuff to make DOMS go away faster.

6 October 2014

Bodyweight@session : ~83.75kg
Soreness : none
Injuries/aches : none

GPP PHASE - Workout #15

I missed Saturdays volume paused squat workout so instead of picking up today rdl+lunges i did this hybrid thing:

HIGH BAR PAUSED FULL SQUAT:
10@67,5kg ( +2,5 kg )
10@67,5kg ( +2,5 kg )
-Very solid, depth, pause, form, everything.

ROMANIAN DEADLIFT:
8@90kg ( +2,5kg )
8@90kg ( +2,5kg )
-Very strong here too, grip also keeping up with progress.

PAUSED BENCH PRESS:
10@55kg
10@55kg
10@55kg ( +1 rep )
9@55kg ( +1 rep )
-Great.

CHINUPS:
10@BW
10@BW
DEAD HANG CHINUPS:
7@BW
6@BW
-As i have said again, this bar that i do chins and pullups is low, i touch my feet on the ground at the end of ROM.
I do not push up with legs but i still release the tension. I relocated bars to make them dead hang and bam, so much harder.
Sticking with the dead hang ones of course.

STANDING CALF RAISE MACHINE:
20@70kg
20@70kg ( +1rep )
20@70kg ( +1rep )
-Great.

Bodyweight@session : ~84.25kg starting to get fat

 

10 October 2014

Bodyweight@session : n/a
Soreness : some slight shoulders and traps soreness
Injuries/aches : none

PLYO/JUMPS/IDK WORKOUT

LINE HOPS : 4x40

DONKEY HOPS : 4x15

MR TUCK JUMPS : 4x10

HEAD-HEIGHT JUMPS ( in the house, 260cm / 8'6'' ceiling ):
SVJs : 2x4 , around 25'' , couple of 25 1/2''
DROPSTEPS : 2x4 , around 27 1/2'' , couple of 28''