BW: 190.0   BF: 17.3%

BW: 189.6. BF: 17.5%

Just off a two day carb up. I will make an effort to (1) hit the gym daily, and (2) consume more calories and protein. Easier when at home but I'll be gone 3 days this week for work. Fingers crossed. 

1700 WOD

A1: Bench:

1 X 10 X 45

1 X 10 X 135

2 X 10 X 195

A2: DB rows: 4 X 10 X 83

B1: BB curl: 2 X 10 X 97

B2: close grip bench: 2 X 10 X 136

BW: 188.0

BW: 186.4. BF: 17.1%

Ugh. Way too light. Enough slacking, I need to start hitting the steel more regularly and up my calories. So it is written...

2030 WOD

A1: Bench:

1 X 10 X 45

1 X 10 X 135

2 X 10 X 190

A2: DB rows: 4 X 10 X 81

B1: BB curl: 2 X 10 X 96

B2: close grip bench: 1 X 10 X 136, 1 X 9 X 136

Called it a day. Wanted to do 3 sets on B group but too fatigued. 

BW: 188.4. BF: 16.1%

BW: 191.2. BF: 17.0%

BW: 190.2. BF: 16.5%

BW: 188.0. BF: 17.8%

BW: 189.4. BF: 18.1%

BW: 192.8. BF: 18.0%

Hmmm, a week of work with marginally following AD and no manual labor and I climb back up to 18%?  I really need to hit the body pod in Nashville. 

1700 WOD

TM run: 20min @ 7.1 mph

12:42 @ 1.5 mi

16:56 @ 2.0 mi

20:00 @ 2.36 mi

Last run was 04/27/16. Ugh!  Too long a break. 

Hotel WOD

DB complex: (straight leg row, deadlift, shrug, curl, squat, shoulder press)

1 X 10 X 2.5 lbs

1 X 10 X 5 lbs

1 X 10 X 7.5 lbs

1 X 10 X 10 lbs

1 X 10 X 12.5 lbs

(15's were being used by someone else)

1 X 10 X 20 lbs

1 X 10 X 25 lbs

1 X 10 X 30 lbs

Treadmill: 1 mile 

0 - .2 @ 3 mph

.2 - .4 @ 4 mph

.4 - .6 @ 5 mph

.6 - .8 @ 6 mph

.8 - 1.0 @ 3 mph

DB curl: 2 X 10 X 35 lbs

BW: 190.2. BF: 17.2%

BW: 188.8. BF: 17.2%

BW: 190.8. BF: 17.2%

BW: 192.0. BF: 17.3%

BW: 189.4. BF: 16.8%