Bulking log week 5/12

Progress bar image attribution: By Emil Larsen (Seekers) (I have made it :)) [Public domain], via Wikimedia Commons

Bulking challenge goals

August-October: 12-weeks bulking clean and gradually with reverse diet to increase strength and build muscle.

This week’s goals

Goal Achieved?
New calories and macros with focus on strength. Yes. I reached my calorie goal but too low on protein and carbs.
5x strength HIT training with Freeletics Bodyweight Yes.
1x strength weight training with Freeletics Gym No.
2x cardio sessions Yes, 1x 3 km run and GARMIN Lauftraining
2x rehab/yoga sessions No, just 1x.

Workouts

Week Resistance training Cardio Rehab
1 7 2 1
2 5 1 0
3 7 4 2
4 5 3 2
5 5 2 1

On Tuesday evening I had an awesome running training at sunset, organized by Sportcheck and Garmin. I tested the Garmin 220 with chest strap sensor. We practiced running by heart rate zone, doing intervals and finished with stretching. It was a lot of fun!

img_0650

Nutrition

Progress

Week Macro Days Weight Body fat Muscle
1 195C/97P/58F  + 0,7 kg  -2,2 %  + 1,9 %
2 202C/100P/58F  – 0,4 kg  – 0,9 %  + 0,5 %
3 215C/103P/59F  + 0,9 kg  – 3,0 %  + 2,5 %
4 221C/103P/59F  – 0,1 kg  – 2,3 %  + 1,7 %
5 228C/104P/59F  + 0,1 kg  – 1,7 %  + 1,4 %
6 235C/106P/59F

Next week’s goals

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