Today was InBody scan day, and I’m really happy with what the last three months have produced.

  April July
Weight 190.7 lbs 160.8 lbs
Skeletal Muscle Mass 94.8 lbs 87.3 lbs
Body Fat % 14.1% 5.5%

Do I actually believe I’m 5.5% body fat? Probably not.

But that’s not really the point.

The numbers are all moving in the right direction, I’m significantly leaner than I was three months ago, and that’s exactly what this phase of prep was supposed to accomplish.

Because I was fasting for the weigh-in this morning, I pushed today’s lift to the afternoon:

Incline Smith Press:
Set 1: 185 lbs x 9 reps
Set 2: 185 lbs x 7 reps

Dips:
Set 1: 90 lbs x 10 reps
Set 2: 90 lbs x 7 reps

Shoulder Press (Plate-Loaded):
Set 1: 90 lbs/side x 8 reps
Set 2: 80 lbs/side x 8 reps

Cable Lateral Raises:
Set 1: 40 lbs x 14 reps
Set 2: 40 lbs x 12 reps

Pec Deck:
Set 1: 265 lbs x 10 reps
Set 2: 265 lbs x 8 reps

Rope Pushdowns:
Set 1: 120 lbs x 8 reps
Set 2: 120 lbs x 7 reps

After the weigh-in I finally got some food in me, so by the time I trained my glycogen was high and I could really push. My chest felt absolutely blown up by the end of the session.

Big posing session tonight, then some well-earned rest.

Tomorrow we’ve got the work fitness challenge:

  • Pull-ups
  • Push-ups
  • Sit-ups
  • Dead hangs
  • Wall sits
  • Planks

Last year I won the push-up, plank, and wall sit events, so I’m hoping to defend my titles. I’ll keep tomorrow morning to some light cardio and save the rest of my energy for the competition.

Notes

  • Weight at 159.2 lbs