EDITOR'S NOTE: Welcome to the Athlete Journal of world champion powerlifter Chris Duffin. Follow Chris as he trains and competes in various events over the coming year. Chris's journal will be posted every Tuesday. You can also read about Chris on his personal website Kabuki Warrior.

 

Athlete Journal, Entry 38 -Body Fat Testing

 

I had my body fat checked via Poliquin Biosignatures and hydrostatic weighing. The results show that I'm getting back in a better range. Right now I'm sitting at 9.1% on hydro weighing. The Biosignatures gave me some advice on supplementation to focus on based on where I’m holding fat.

 

MONDAY

Floor Press

45x10

135x5

225x5

315x5

335x2

385x4

 

Dips

Bodyweightx12

Bodyweight+100x10,10,10

 

Grappler Shoulder Press

x10,10,10

 

Grappler Side Delt Raises

3 sets

 

Grappler Front Delt Raises

3 sets

 

WEDNESDAY

Rear Leg Elevated Split Squats

Warm Up then:

Bodyweight+210x8,6 per side

 

Band Dumbbell Good Mornings

175+#6 bandx10,4

 

AFS 1-leg Flexor Press

190x16,16 per side

 

GHR

25, 25

 

FRIDAY

Fasted AM USP Labs style

 

Kettlebell Swings

53x60

44x60

35x60

 

Turkish Getups

50x10/side

 

Kettlebell Swings

53x40

44x10

35x60

 

Total time: 21min

 

SATURDAY

Deadlifts off floor w/Hook Grip

135x5

225x5

315x3

405x1

495x1

585x1

675x1

Hand opened up and was bleeding everywhere so I quit pulling.

 

Chins

Bodyweightx16,16,12

w/band assistancex10,10

 

Tons of sled work, hitting my lats from all angles.

 

SUNDAY

Picked up the stomach flu from the family…and dropped 10lbs. 

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