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
45×10
135×5
225×5
315×5
335×2
385×4
Dips
Bodyweightx12
Bodyweight+100×10,10,10
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+210×8,6 per side
Band Dumbbell Good Mornings
175+#6 bandx10,4
AFS 1-leg Flexor Press
190×16,16 per side
GHR
25, 25
FRIDAY
Fasted AM USP Labs style
Kettlebell Swings
53×60
44×60
35×60
50×10/side
Kettlebell Swings
53×40
44×10
35×60
Total time: 21min
SATURDAY
Deadlifts off floor w/Hook Grip
135×5
225×5
315×3
405×1
495×1
585×1
675×1
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.
