Well looking back I think it's clear I have made progress. In about 5 months I have added around 7 pounds of mass, I would wager around 6 of it is muscle. My I have seen improvement across my lifts and have made a lot of progress with my low back pain. My squats and deads have improved and I have achieved an increased focus on form. My bench has also increased as well. All signs of a solid recomp. I plan to continue what I have been doing but really overhaul my diet this next semester of school, and try to increase focus on my form. I want to start working in some agility and speed work, and try to get more sleep. Those are my main focus points for the next year.
Yesterdays workout:
Day 7 2nd half C BW- 179
Tbar row (bar plus weight listed) - 50x7, 100x7, 150x7, 200x10,7, 150x10, 100x20
Bent over row - 135x 12UH 12OH 12UH
Cable Shrug - 15x15,15,10 all together
Shoulder raise - 20x7front, 7side
Pull ups 7OH
Abs- situps - 30+30
Low back xtn - 130x10
Hammer curls - 40x12
Stretch.
Yesterdays workout:
Day 7 2nd half C BW- 179
Tbar row (bar plus weight listed) - 50x7, 100x7, 150x7, 200x10,7, 150x10, 100x20
Bent over row - 135x 12UH 12OH 12UH
Cable Shrug - 15x15,15,10 all together
Shoulder raise - 20x7front, 7side
Pull ups 7OH
Abs- situps - 30+30
Low back xtn - 130x10
Hammer curls - 40x12
Stretch.