Just below 9% body fat. Some quad separation starting to show, will become far more pronounced as I drop into the 6-7% body fat range.

Yesterday’s leg workout was the toughest I’ve done this year. I added weight to every exercise for the 6th straight week, and that includes 10 more pounds to my squat and 10 more pounds to my lunges. With the exception of lying leg curls (I manged 20-20-18-16), I hit my target reps once again on every exercise. Next week I’ll add weight to every exercise except lying leg curls for the seventh straight week. My squat weight is getting up there, I’m going to have to be very careful of my problematic lower back.

I can’t believe how much stronger my legs are this year compared to last year. Must be all that biking.

I took the picture to the right this morning (flexing was difficult, my legs are pretty fatigued), and I’m happy to see the beginnings of some quad separation. My legs don’t really start to cut up until I’m below 8% body fat, so over the next few weeks they will start to look a lot more defined. My right leg looks a little blocky in this photo, and I think that’s a combination of body fat and bad posing.

I’m running late, and I need to go get my cardio done: just 45 minutes of fasted LISS. Have a great day!