Here is my weigh in progress picture for the week. I weighed in at 221.6. I have three ways of calculating my body fat, which I average together. I use my scale, fat loss monitor, and the US Navy Calculator. My bodyfat came up to 25.5%.
Here was my workout for the day. It was a "Pull Day" workout.
Warm-up:
Jump rope (3 x 30sec)
short sprints (3 x 30 sec)
Superset (3 sets):
vertical pulls (x 40)
inverted Rows (3 x 25)
jackknife pullups (3 x 20)
neutral pull up (5 x 5)
Cooldown:
Superset (abs): 4 sets
hanging knee raises (x20)
Pulse-Ups (x20)
stomach vacuums (1 minute)