BW: 202.2

0900:

A1: squat: 3 x 10 x 155lbs

A2: glute ham raise: 3 x 10

B1: calf raises: 2 x 10 x 155 lbs

B2: flutter kicks: 2 x 32

BW: 202.2

A1: bench: 3 x 10 x 140

A2: rows: 3 x 10 x 140

B1: bb curl: 2  x 10 x 70

B2: close. grip bench : 2 x 10 x 70

BW: 202.4

ruck: 75 min @ 20 lbs = 4.8 mi (15:37 pace)

BW: 201.8

BW: 201.6

0930:

A1: squat: 3 x 10 x 145lbs

A2: glute ham raise: 3 x 10

B1: calf raises: 2 x 10 x 145 lbs

B2: flutter kicks: 2 x 31

BW: 198.8

First time in recent memory I've dropped below 200. Was not a goal, so not particularly thrilled. Hopefully my renewed lifting and protein intake will get me back up to Benny Deuces. 

BW: 200.6

0930:

ruck: 60 min @ 20 lbs = 3.6 mi (16:40 pace)

First "ruck" in quite a while so taking it easy and will slowly build up. Walked a brisk pace (not pushing it) with the GORUCK. 

1800:

A1: squat: 3 x 10 x 135lbs

A2: glute ham raise: 13 x 10

B1: calf raises: 2 x 10 x 135 lbs

B2: flutter kicks: 2 x 30

BW: 203.2

0900:

A1: bench: 3 x 10 x 135

A2: rows: 3 x 10 x 135

B1: bb curl: 2  x 10 x 70

B2: close. grip bench : 2 x 10 x 65

BW: 203.6

BW: 200.6

1430:

Missed yesterday's WOD, so doing it today. This is first of this WOD, so keeping light until soreness passes. 

A1: bench: 1 x 10 x 135

A2: rows: 1 x 10 x 135

B1: bb curl: 1 x 10 x 65

B2: skull crushers: 1 x 10 x 65

BW: 201.6

BW: 201.6

BW: 202.8

Haven't lifted in a while so will do a light load WOD to slowly get back into it. 

A1: squat: 1 x 10 x 135lbs
A2: glute ham raise: 1 x 10

B1: calf raises: 1 x 10 x 135 lbs

B2: flutter kicks: 1 x 30

BW: 203.6

Back from a week away from home and a bust on maintaining the slow carb. Let's see how this next week goes. 

BW: 203.0

Finished my first week on the slow carb diet. Was pretty strict with only minor slips due to not knowing (a few raisins in trailmix, etc). One thing that didn't get done as seen from my logs was hitting the weights. Always an excuse or whatever. And of course this upcoming week I'll be out of town, so body weight exercises at best. 

So with just the change in diet my weight dropped from 208.6 to 203.0 (after carb-up). 5.6 lbs in one week.  

BW: 202.2

BW: 203.0

BW: 203.8

BW: 204.2

Going to attempt to follow the slow carb diet for the month of September and see what it does for body composition and weight. Also, hitting the weights again with a linear progressive strength cycle. I wanted to do the hydrostatic weigh-in, but the place I found online in Nashville is out of business, so my only metrics will be the weigh-in and some photos.  

BW: 208.6