RTalons Progress

1-Feb   
back           pull up        4     10   128   
      neutral pull up     3   10   128   
      chin up                   3   10   128   
      bent over bb row   4   15   76   too fast and not full ROM
                  
   abs   oblique side bends   3   15   25   
                  
   cardio   WL1 / A2 to 650Cal            
      oh and more snow      

body fat ~10.5%       

I was going to go back and edit in the body fat numbers, but figured laying it all out in a table would be easier.  It only goes back to July because that's when I got calipers, I probably started at more like ~25% body fat when I was ~150-155lbs.


Date      Weight      lean mass      body fat %
27-Jul       148.80      114.58      23.0
3-Aug       148.00      116.92      21.0
10-Aug      148.43      118.30      20.5
17-Aug      147.57      118.06      20.0
24-Aug      147.17      118.47      19.5
31-Aug      147.54      120.99      18.0
7-Sep       146.77      120.35      18.0
14-Sep      145.17      119.77      17.5
21-Sep      145.57      121.55      16.5
28-Sep      144.69      120.09      17.0
5-Oct       143.09      120.19      16.0
12-Oct      142.11      120.09      15.5
19-Oct      141.66      120.41      15.0
26-Oct      142.46      121.66      14.6
2-Nov       140.71      121.01      14.0
9-Nov       140.57      120.89      14.0
16-Nov      139.51      121.38      13.0
23-Nov      139.40      121.28      13.0
30-Nov      138.69      121.35      12.5
7-Dec       137.00      119.88      12.5
14-Dec      137.20      120.05      12.5
21-Dec      135.34      118.70      12.3
28-Dec      135.57      118.90      12.3
4-Jan       135.83      119.26      12.2
11-Jan      134.94      119.42      11.5
18-Jan      133.20      117.22      12.0
25-Jan      133.43      118.22      11.4
1-Feb       133.57      119.55      10.5


Just showing how you can lose fat AND gain muscle, and I'm not stopping anytime soon

If anyone is curious about the decimals, I weight myself daily and take the average for the week.

PLease post a pic of your self pleaseee Great progress too

Thanks
I have been planning on entering Scooby's success story contest, still have a few more months to keep going for that   First pics I took were the before ones for that at the end of July.  They aren't very good though, kinda blurry :/ I've taken updates every few months.  Maybe I'll think about uploading one when I do the 9 month update pics (late March).

2-Feb      
   cardio   another foot of snow
      
      
3-Feb   cardio   WL1 + to 475Cal

I hope you do wide grip uprigth rows because regular ones will screw your wrist and will hurt your shoulders (SIS syndrome).

If you want to hit your traps, low pulls are #1 as an isolation exercise (first being deadlifts as compounds)

I'd never recommand machines, don't worry

Low pulls are done when you're at the lock out of a deadlift then do this motion:



It's looking like a shrug but it isn't, you need to bend your elbows when doing them and squeeze the hell out of your traps

As for the grip of upright rows, I personally take a grip wider than shoulder width (more or less like a bench press grip).

Bringing up to the mid chest is called a high pull And yep, it'll hit delts pretty good
But as I said, if you want to emphasize traps, don't bring it up to the chest and focus more on squeezing them traps.

I agree, deadlitfs will take good care of your traps